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How to eat sustainable?

Hello readers,

We all want to be more sustainable, but how do we do that? Today I translated the page of the Government health Institution (Het Voedingscentrum). They use 7 steps for being more sustainable. (Would you like to read the Dutch version? Go here.)

1. Waste as little food as possible. If you buy, cook and store smartly, you don’t have to waste as much food. The food is then produced for a reason. Making a shopping list and a weekly menu helps you to do smart shopping. Custom cooking is easy with a kitchen scale or a measuring cup. And by keeping food in the right place, it will last longer. You do not have to throw away products with an expired best before date, such as dairy products. Look, smell and taste a little to judge the quality.

2. Eat less red and processed meat. Meat has a high environmental impact. Red meat in particular (beef, pork, goat and sheep) is very damaging to the environment. Therefore, replace red and processed meat with legumes such as beans, lentils or chickpeas, unsalted nuts or egg. You can also choose sustainable fish with an MSC or ASC quality mark. Replace cold cuts on bread with roasted vegetables, hummus or other vegetable spreads.

3. Don’t take more dairy and cheese than you need. For your health it is beneficial to take a few servings of dairy every day (approx. 300 – 450 ml of milk / yogurt) and about 40 grams of cheese (approx. 2 sandwiches). More is not necessary. Eating a lot of cheese in particular creates a high environmental impact. Therefore, regularly invest your sandwich with vegetables, fruit, hummus or peanut butter / nut spread.

4. Don’t eat more than you need and avoid snacks and sweets. If everyone who eats too much eats less, this will bring a lot of environmental benefits. So don’t eat more than you need. In particular, avoid unhealthy products that are high in calories such as fried snacks, chips, biscuits, cakes, candies, and ice cream. Check here how much you need, or fill in the Eetmeter.

5. Drink as little sugary drinks and alcohol as possible. Soft drinks, fruit juices and alcohol have a high climate impact and are not good for your health. Therefore, especially drink water and tea and coffee without sugar. Tap water is the least harmful to the environment. With coffee and tea you can pay attention to the Fairtrade (Max Havelaar), UTZ and Rainforest Alliance quality marks.

6. Go for whole grain cereals, fruits and vegetablesWhen putting your meal together, prefer plant-based products. Think of whole grain cereals, vegetables, fruit, potatoes, legumes, a handful of nuts and vegetable oils every day. Most plant products have a low climate load.

7. With fruit and vegetables, pay attention to origin and seasonFruit and vegetables have a low environmental impact. If you take seasonal products and pay attention to the origin, you are completely green. Choose vegetables that have a low environmental pressure all year round. Think of broccoli, red cabbage, leek, beetroot, onion, carrots, chicory and celery. Products from outside Europe that arrive by plane have a higher climate impact. This also applies to vegetables from heated greenhouses. Consult the fruit and vegetable calendar and choose for the fruit in your current month.

Hope this helped. Big shoutout to the Voedingscentrum!

Greetings,

Queeny

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What I ate while stuck @home.

Hello readers,

Another what I ate. To be honest; I never put so much afford in making pics of my food. I do not get the fuzz really, but if I can give someone inspiration, sure why not. This week was more of a ‘I wanna eat candy, a lot of candy’. So I did and I must say, I am good for a while now. Ooh! I am trying, working on my picture quality, next week better pictures.

Signature Queeny food. I always eat this in the morning. 48+ cheese is BEA <3.

This is my legit favorite childhood candy. banana flavour with Liquorice.

This was breakfast as well. I eat what I want when I want and I always get my greens in and fruits. So I never get worried and you should not either!

My friend cooking up something from Suriname, I believe.

My friends food @work. She is goals <3. She is a vegan and I love her food plates.

Rice crackers with 48+ old cheese.

My mom made fresh peas and made mash out of it. It was….too healthy.

Haribo!

Favorite of the week! Soy milk, raw oats, mango, dried apricot and banana.

I always eat my fruits. It will maybe be 5 days in a year that I do not eat fruit and I always feel ill not eating it.

Rye bread and 100% peanut butter I had 2 slices but my dumb-ass took the photo too late.

Beets are BEA.

Pizza with beets and tofu.

Pizza Funghi

And done!

Adios,

Queeny

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How to handle fearfoods?

Hello readers,

Let’s start out with one thing. Everyone in the ED community has one or more fearfoods. I WILL NOT name a certain food here as a fearfood, because I know people will somehow connect dots and think that food would be bad and somehow will be going to avoid that. So how can you work towards eating a fearfood?

Identify the feelings

I think a lot of foods get the name ‘fearfood’, because it causes a certain reaction. So I am going to take you in this process.

Food item > emotions > reaction 

The food item could be anything. The emotion that comes afterwards could be fear, anxiety, disappointed, disgust or more. The reaction could be; purging, way to much exercise, crying, binge eating etc.

Recognize yourself? Good, then you have some insight in the situation. So try to write down your emotions when you eat a food item. Try it in the same sequence as above. I ate product x > this gave me anxiety > after that I started a compulsive workout.

It may gives some insight in your behavior. I mean your dad, sis or best friend are not having this sequence so why should you?

Turn that list around

I somehow guess you have a list in your head, or in your room, or on your phone with foods that are an absolute no no. Well guess what! We are going to make that a yes yes. If you can put all the time in making a list with foods you cannot eat, well let’s use it for more activities. Like trying the foods :p.

If you do not want to be stuck in the shitty situation you brought yourself in, challenge yourself! Be brave and fight your ED. I can tell you now, it won’t be easy everyday, but it will get better. The only way you get rid of an ED is by doing exactly the opposite from your ED thoughts!

So try at least 5 days (preferable 7 days) in a week a product that you find troublesome. So it can look like the following:

I ate product x > this gave me anxiety > after that I started a compulsive workout > I am going to eat this product on Monday at breakfast.

Keep this in mind, because we are taking it to the next subject.

Use the 0-10 scale

This scale is often use by dietitians. ‘How do you feel on a scale of 0-10? Ohhh its a 5? Why not a 6?’ We will be using this a different kind of way. So let’s take the part we made in the last sub-chapter.

I ate product xx > this gave me anxiety> after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 8.

Do this a week later and review your anxiety.

I ate product x > this gave me anxiety > after that I started a compulsive workout > I am going to eat this product on Monday at breakfast > On a scale of 0-10, I will give my anxiety a 6.8.

Keep track of your progress! It’s easy to get lost in the thought there is no progression, but if you have it on paper, your mind can’t argue with that!

Eat and repeat!

I said it before and will say it again. If you can repeat your bad habits everyday, why can’t you repeat the nurturing habits of giving yourself enough food, love, sleep and less stress? I know you can and so do you. You are going to beat your ED by eating a bite more, having dessert after dinner, eating that fearfood and enjoying what you eat.

Best of luck,

Queeny

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What are the most easy food swaps you can make?

Hello readers,

In the Netherlands we have/had this great campaign ‘eetwissel’ translated to ‘swapping products. I am a huge fan of this! It is a simple way to get more nutritious foods in your daily foodpalet. A little disclaimer; I do not own these pictures and if you want to know more, check out: www.voedingscentrum.nl Even if you Dutchies missed out, check this out. My general advice for not so healthy foods is that you can have it daily! Make sure that your base is good ( 2 servings of fruit, 200-250gr vegetables, whole grains, (vegetarian) lean unprocessed meats, (non) dairy and healthy fats. If that’s your base, you can sip on some juice, eat a biscuit or so per day.

food swaps

Swap fruit juice for infused water.

Swap gingerbread/cake slices/ biscuits for fruit. I would advice you to make some banana bread too.

You could also swap it for whole wheat bread.

You could also swap this for some veggies with hummus or seaweed chips in my opinion.

Some veggie patties are always a good idea! Try too look for some unprocessed meat replacements (seitan, natural tofu and tempeh)

Ham and other bread toppings that are processed can give you a higher risk on colon cancer. So swap it for eggs, cottage cheese, fruits and peanut butter.

You can make your own Ice tea by using normal bags of tea and let it cool down. Add fruit too it as well! Regular warm tea is just fine.

Always go for whole wheat for the fibers! It keeps you full for longer and it helps with cholesterol.

Do I need to say more…. Skip regular cola and go for diet/zero and preferable water of course!

You can skip the custard and go for some fruits. I would recommend quark or semi-skimmed yoghurt.

White bread, I rather call it acceptable cake! Whole wheat bread is always better!

Take care everyone!

Greetings,


Queeny

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What I ate in the second week of the lockdown.

Hello readers,

So this is a little overview of what I ate last week. It is at random and there are no calories involved or whatsoever. Just some Ideas! I ate more plantbased this week and chose for some semi-mono meals, because I felt like it. I have had some hormonal issues in the past, so it is very important to listen to what your body needs. Do you feel like eating eggs go for it! Feel like you need some chocolate go for it! Hormones thrive on fats and carbs. So skip those skinny meals (plain oats with water) and give your body what it needs! And if you have hormonal issues but are overweight or obese; try to find those fats an carbs in more healthy options (a piece of fruit or some semi-skimmed yoghurt).

Some airfry tofu and veggie soup.

Mango as a snack and some banana (I believe I ate an apple on the side with this).

A beef burger on white bread and an egg on it (I am not a foodie, so my photo’s are not always that great).

After I killed it with some ketchup and mustard.

Just some cooked veggies, because I felt like it.

Some fruit (this was packaged by the way, but this tasted so much better than I can remember from my youth).

Some fruit as snack again and something called boterkoek in Dutch. It is translated into ‘buttercookie’. It’s one of my favorites!

White bread with peanut butter 100% (with little bits of peanut). I always add salt, cuz ya girl needs salt.

A grilled cheese with 45+ cheese and 1/2 slice of Italian ham (I almost never eat pork, so this is special even for me xD)

Stir-fry with green beans, noodles, avocado, tofu and zucchini.

Protein-shake made with banana, buttermilk, strawberries and a scoop of prozis apple pie.

My friend found hummus and tahini in the supermarket combined together.. it is @jumbo in the Netherlands.

My friend making a red velvet cake

I chose to have my breakfast solo with fruits.

This was a snack and I chose to put salt on my banana with PB. This was not that bad.

Funny I did not took a photo of it, but I was eating a lot of kidney beans with brown rice this whole week (like 3 times) and legumes soup (dutch erwtensoep) and a bit of ice cream. Well still getting used to taking pictures of my food, so mind me with this one guys. 🙂

Greetings,

Queeny

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Do I have to take extra vitamin D because of the corona virus situation?

Hello readers, 

your questions answered.

Do I have to take extra vitamin D when I am at home because of the coronavirus?

Now that many people are at home because of the coronavirus, we receive questions about taking extra vitamin D. This would increase the resistance. It is true that vitamin D is important, among other things, for the proper functioning of the immune system. If you eat according to the Wheel of Five and are outside for 15-30 minutes every day, you will get enough vitamin D. This does not apply to young children, women over 50 years of age and men over 70 years of age, people with a dark skin tone, people who do not come out often and pregnant women. They are advised to take extra vitamin D. Do not take in too much vitamin D. This is not necessary and so there is enough available for other people who need it.

What can you do to get enough vitamin D?

Try to be outside for a quarter to half an hour between 11:00 AM and 3:00 PM every day, with your face uncovered and hands uncovered. Your body produces vitamin D itself under the influence of sunlight. If you are not allowed to go outside because of the measures surrounding the corona-virus, try sitting in the garden or your balcony. Do you have no outdoor space? Then sit in front of an open window. If that does not work, and you stay inside completely, you can take a vitamin D supplement. Then do not exceed the recommended daily allowance (RDA) of 10 micro-grams. If you can go outside again, you can stop taking vitamin D. You can also get vitamin D in part from food. So eat healthy and varied according to the Wheel of Five. Vitamin D is naturally found in fatty fish, such as herring, salmon and mackerel. Meat and eggs also provide vitamin D, but less than oily fish. In the Netherlands, vitamin D is also added to low-fat margarine, margarine and baking and frying products (but not to oil).

Does vitamin D help prevent infections like the corona-virus?

Scientific advisory committees for food within and outside Europe conclude that it has not been sufficiently demonstrated whether (extra) vitamin D reduces the risk of infections. This is because the results so far mainly come from observational research. Cause and effect cannot be demonstrated in this type of investigation. Moreover, studies so far still show too many different results. Whether a vitamin D supplement helps to prevent infections must first be demonstrated in a good systematic manner.

Can I take in too much vitamin D?

The chance of an excess of vitamin D is small. It can only occur as a result of taking too many supplements for a long time. Do not need a supplement, but do you want to take it now because you are not allowed to come outside because of the corona-virus? Look closely at the label and make sure you choose a supplement that contains no more than 100% of the RDI (recommended daily allowance).

Greetings,

Queeny

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How to eat for a good immune system?

Hello readers,

In a time were people are looking for the solution, it is important to stay sober or how the Dutch people say ‘nuchter’. There is no quick fix or solution to beat some diseases. I want to make clear that before you even think I am going to give you the solution, this is a general advice to keep yourself in the best of health. 🙂 It is science based information, but remember every 10 years this information gets adjusted.

How do you ensure a good immune system?
By eating healthy, getting enough sleep and exercising regularly, your immune system remains as high as possible. With good resistance, your body is more resistant to pathogenic bacteria and viruses and you are less likely to get sick. If you do get sick, you will recover faster.
By eating according to Myplate/ de schijf van vijf/ eatwell guide you get all the good substances you need, such as minerals, vitamins, proteins, carbohydrates, fats and fiber. If you eat healthy and also sleep well and exercise, you ensure optimal resistance.

My advice in short (this is based on the Dutch “De schijf van vijf” chart) also known as 5 categories of Myplate:

  • Eat a lot of fruit and vegetables; daily at least 250 grams of vegetables and 2 servings of fruit.
    In particular, choose whole wheat, such as whole wheat bread.
  • Vary with meat, fish, legumes, nuts, eggs and vegetarian products. I would like to emphasize on vegetarian/vegan meat replacements, don’t forget them!
  • Have enough low-fat and semi-skimmed dairy, such as milk, yogurt, and cheese.
  • Eat a handful of unsalted nuts daily.
  • Drink plenty of fluids, such as tap water, tea and coffee.
  • Use soft or liquid grease and cooking fats, such as oil, low-fat margarine and liquid baking and frying grease.

Extra vitamin C or vitamin pills?
It is not necessary to take extra vitamin C or multivitamins if you have enough food on hand. By eating healthy and varied, you get all the vitamins you need. By taking more vitamins you will not get a higher resistance and an excess of some vitamins can even be harmful.
Too much vitamin C is not harmful, because you’ll pee it out again. However, only take a multivitamin or vitamin C when you have a shortage of food or not any fresh produce on hand. For example, you are at home now and only have oats and peanut butter and for supper only 5 spoons of vegetables and some rice and beans. This is not enough and only then would I recommend to take supplements. prioritize real foods always!

How do you get enough vitamin C?

By eating 2 servings o fruit a day ( think oranges, kiwi’s, berries, strawberries and pineapple preferable. If you have apples and banana’s eat them too of course, but the fruit listed here contain a lot of vitamin C). Next to this you should aim for 250 grams of greens a day. This can be hard for some people, so if you add it to other meals (lunch or as a snack) it is more maintainable. There are no fruits or vegetables that increase your resistance. It is important however to vary.

Hope this helped guys !

Greetings,

Queeny

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How to survive the lock-down when having an eating disorder?

Hello readers,

When having an eating disorder and depending in which state it is, it can be that you feel a bit disconnected from the whole corona situation. You don’t want to stay inside, but you want to move. Either in the gym or the park. When having binges or bulimia, you are maybe questioning if you financially can handle another binge episode and if it’s the right choice to go to the supermarket this time. Maybe even your pessimistic side of wishing yourself dead just came a little bit too near this time…

Having an eating disorder is already a form of lock-down if you ask me. By restricting yourself from social events and certain foods it’s already a big punishment to give yourself. So how do you cope with that dreadful anxiety you feel at the moment?

Keep prepping your meals / or follow your meal plan

If you have a structured routine of prepping your meal for the days or are following a plan from a dietitian, please stick to this! Remember your goal(s). Why did you choose for recovery? And stay realistic; your body still needs food every single day… period.

Do not go into your room and sneaky workout!

I am afraid a lot you all are already do this…  (-_-) Don’t lie to the people who love you and don’t feed into the anxiety you feel. If you want to move, I highly recommend that you move with somebody and make it a 30-45 min workout inside. Don’t go on for hours and hours!

Seek online help!

Depending in which country you are, you can chat online with fellow strugglers. In the Netherlands we have Proud2bme.nl. An online platform were they have a forum or an online chat (from 19:00-21:00) daily. You are not alone, how cliché it may sound.

Keep busy or sit down and listen.

For bingers or people who have bulimia tendencies, it can be very hard to fight the urges. You often get the advice to keep yourself distracted. In this case you can watch a movie at home, read a book, talk to someone (by phone or face-to-face). But sometimes if you want to fight the ED, you can stop and just listen to the chatter from your brain. Sometimes you just gotta sit down hear the bullsh*t your ED is telling you.

Keep setting goals for recovery 

Even in lock-down, you can always keep setting goals for recovery. Try some peanut butter on bread, eat your favorite candy or try to eat with your family.

Ask help with the pantry

If you want to binge badly, ask someone at home to put a lock on the pantry or ask the person to go with you when you are taking something from it.

I hope this helped! I never really wrote about this in the past, but I believe writing about this is vital. Even when it helps just one person <3

Greetings,

Queeny

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Welcome to the I AM STUFFED BLOG

Hello readers,

Welcome to the I AM STUFFED BLOG ! (^_^) This is my first post since ages. I had to put I AM STUFFED on a hold, because of crazy busy times. The website got a makeover too and now I’m back!  By the way… A corona-virus pandemic is sweeping the world ! I am shocked how the world can change so fast. Now I’m wearing a mask to protect myself, for prevention of infection, I look sick, but that’s because I cannot breath in this damn thing. (-_-‘)


What I ate the last week before and during the Lock-down. I have taken some pictures from my food from the past week. Enjoy this one guys!

I started last week with some drinks (actually all you see here is tea, there’s no alcohol in it). It’s a Matcha Latte and some hibiscus type of tea (the red/orange one). It was great catching up with friends again. My friend brought a belated birthday gift for the other friend and we were all emotional on how much effort she put in it. (T^T)

Food for my dogs. They get fresh foods 80% of the time. One is 15 years of age and the other 10. This is broccoli, eggs, ham and some kibble.

I had a salad with chicken, roasted almonds and some dressing (Thousand Island I believe). I often eat a bit lower in carb to get my veggies in.

After a funeral (yes I know this looks strange), we went out for Burger King. We got those deals for 5 euros and shared it with 4 people. These meals contain 1000 calories each (so 2000 calories)!

The next day I had some pumpkin soup with a little petite pain.

Some low-carb meal I made for lunch. 😀 That’s salmon guys!

85% dark chocolate as a snack

I woke and this was breakfast! :0 Eggs, ground beef, salmon and a big ass salad!

God that looks dirty, but believe me that (Italian) Malaga Ice-cream is the shit! Very delicious!

Slowly we are getting a bit of a stock at home. I started buying cans of beans and also dried beans. As they are very nutritious if you combine it with whole wheat pasta or brown rice.

Eating left overs, because going out is a bit of a struggle these days.

My friend is home alone feeling sad and she sent me this pic of this great quiche!

When washing hand meme has taken over the world…. Do take it serious though!

And then we stop here. This is Amsterdam at the moment……

Be safe and stay home. Take care you all.

Greetings,

Queeny