I am writing this blog as an addition to my last podcast episode #20 foodshaming. If you haven’t checked that one out, please do. This is going to be a short blog dear, so my apologies if you were expecting a long one. Food is what unite people and not only at parties or the choices we make around food. Even the problems that we face around food unites us. But somehow in society, they divided us…
I have been helping people with weight loss, weight gain, eating disorders and gaining back their periods. All these people face similair problems. Too much movement, low calorie diets, a lot of stress around food, lost a lot of weight or gained a lot of weight back again. Can’t stop binging, restriction from certain foods and so on!
We learned from society that these groups have certain looks, a certain weight and a certain sets of problems. But that is not the case! A person that is overweight also can have habits of restricting and purging, a person who has an eating disorder and relapses faces the same as a person that lose weight and relapses.
We should take each other problems serious and we should be kind to each other. Otherwise, no improvements can be made on all the sides. Be kind and try nog to judge someone situation. And don’t forget for yourself. Your current situation is not your final destination.
‘12.000 calories cheatday’, ‘ 15.000 cheatday ‘, ‘I ate a dozen donuts from Dunkin’ or ‘I ate everything I craved for a day’. For people who do this as a job on YouTube, well okey they make their bucks with this. If it’s a healthy relationship with food….Well it depends how they deal with it the days after and before the cheat-days. How much calories do they eat to compensate this and how much exercise do they do to compensate it. And maybe most important; do they enjoy what they do and can they keep it up or are they crumbling behind the scenes. Eating until your stomach feels painful is not the way to go in my opinion. Keeping track of your calories the days after, because you want them to be as low as possible to stay the same weight is not the way to go in my opinion.
Eating EVERYTHING you want for a day in high quantities is not the way to go in my opinion. Why? Because you are going too extremes and we do not live in a time that extremes are necessary. We don’t live with a shortage of food (at least I am guessing the persons who reads this, if not, my apologies). We don’t need to eat everything we got and as much as possible, because you do not know when your next meal will be.
Often the titles I have written here above and the behavior that comes with are from RESTRICTION. Nobody want’s to hear ‘no you can’t have that’ and it’s even more difficult if it comes from yourself. At some point you will maybe say ‘I just can have a bite’ or ‘ I have been good for the whole week, so Friday is my cheatday’.
There are some people who can handle cheatdays and have a cheatmeal or the same amount of calories they normally have over the day, but choose not so healthy products. But a lot of people have black or white thoughts, making them go crazy when the product that they want so bad is finally there to eat.
After thousands of calories and not having any structure anymore in your eating (happens often). A lot of people deal with an after-blow for 2 days or so after. So maybe it’s not a week, but it definitely makes an impact
So why do you get a cheatweek or some cheatdays?
- Restriction. Not eating when you want, how you want and how much you want.
- Black and white thoughts. An apple is healthy, but eating a donut that taste like apples is a ‘shitty choice’, but my taste buds still want it (you feel torn in two thoughts).
How can you fix it?
- By eating what you want, how much you want and how you want it.
- Skip the black and white thoughts. It’s hard, but using less/no restriction can help that process. Food is not only fuel, it also has a mental aspect and taste aspect. You should try to feed that as well in healthy portions. For example take one donut a day as a snack, because it taste good and it reminds you of your youth. Not 12 on one day.
*One thing these cheatday binges are often not necessary for the body of healthy people. If you are underweight, have a low bodyfat or have an eating disorder these ‘binges’ might be very useful and your body is trying to tell you something. Go to your GP for help.
Hope this helps,
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).
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 !