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Why are you afraid to let calorie counting go?

Aahh calorie counting. I hate it that consumers have access to this :,). Not because I don’t want them to know. It’s good to gain more knowledge as a person with a goal. Makes the opportunity of succeeding higher. But it comes with a price. Let’s say a mental health price. For my own practice, two months tops of Myfitnesspal is enough!! Not a day more and even less is something I advocate. Get some insight in how much rice weighs per portion, how much oil is a good idea and call it a quits!

I work as a coach at a company and clients that mostly come to me either hate calorie counting, don’t do it completely or got a totally fucked up relationship with food eventually. This last thing is something that a lot of people really do not take seriously when they download Myfitnesspal in the beginning. If you feel anxious, because you can’t eat a meal you cannot track. You have a problem!

If you feel anxious, because the battery of your foodscale broke down. You have a problem. As a person who has been there, I am not afraid to say this. And the amount of suffering it gave, is something I would never like to have for others. People trust the food scale more than themselves !?€@#%!?? It is such a hard habit to get out of your system! So better do it now. You are not a bikinifitness model, you are not on prep and you won’t gain all the weight back!!!!

Especially this last one. This is the whole reason why people can’t stop. “Oohh I found a formula to keep myself forever this way”! Well, I can tell you this. It will not be forever. Maybe you have been struggling for years and years with your weight, but this is not the awnser. It’s a tool for insight in calories. Myfitnesspal is just like a diet. It will work for some time, but will lose it charms in the end. Cuz when you stop following it, depending how you react to it, you could gain some weight back. It’s the lie that everyone tells themselves. That calorie counting is not a diet, well guess what, it is!

So if you stop today, maybe stay the same in weight or gain 2-4 pounds (1-2 kilo). Your real lifestyle change can begin. People who use calorie counting often can calorie count when by themselves. But when getting a partner, being with friends or with your own damn kids later on. The craziness of it, will show. Getting to listen to your body, cravings, making healthy choices and sometimes nibble on something less nutritious and staying in balance. Is the key! You already can do that without that app, millions of people show that everyday. And guess what, your weight will always go up and down (2/4 pounds, 1-2kilo) and that is healthy. People think the scale either needs to go down or stay at the same number for all the weeks of the year……

Start with putting the food scale away. Than only use the app for a while. Challenge yourself to eyeball foods and drinks more. Become more easy with tracking (not specific with macro’s). And let it go. To be honest. This has been a thing for me for so long that I actually really am considering to not even start as a dietitian, because this bugs the shit out of me. It really takes away the joy of my work personally. Because I know that at the end, that people who are using this now are gonna give the biggest tantrums on not letting go. While I never even recommended it, but they start looking for information at the wrong sources or twist your advice…

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How your tastebuds changes when you eat low fat?

Low fat foods, high volume foods and low calorie drinks. All of them taste like heaven when you are dieting down or eating way to less! But when you start eating enough again it taste so dirty…How is that possible?

Well your body is smart, let’s start with that. Just like your metabolism adapts to your calorie intake and becomes lower when you eat less. It can becomes a bit faster when you eat more. The same goes for your tastebuds. They adapt to what is given. If you are used to a lot of salt, your tastebuds expect that. The moment you use less salt, they recognize it and than you add a bit more.

However, you can change the preference and adjust your tastebuds. For example, overtime using less salt makes your tastebuds adapt to it. The same goes with liking low calorie foods. If you go from semi fat milk to low fat milk, you can slowely adapt to that. This is kinda chill, when you are cutting down. Because of the calorie deflict you taste everything better, because again your body is adapting to getting less food. So it makes everything taste more intenser.

This however also has a downside. When in a deep cuttingfase or having an eatingdisorder, these low calorie foods mimic the volume for the stomach capacity, but not the macro- en micronutrients. Keep that in account the next time you think low calorie or low fat foods are healthy. They have a place in a diet, but not for all meal moments

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What I ate in the month June

Dear readers,

I have not posted a blog about this for such a long time! So I might as well now. This has been food from the month June. I must say, I see a lot of veggies in these pictures, but I did not ate enough veggies by any means. So don’t let that fool you!

  I loved these cookies when I was a little girl! Nowadays they are not that ‘WOW’.

My friend gave me ”ME” as a cake for my birthday. Iconic print if you ask me.

This cake was done in 3 days with my fam!

Random food, I think it’s tuna.

Salad is my main food, cuz it’s easy and divers!

Random leftovers (chickpeas, tuna and some cucumber and tomatoes)

Alwayssss salad!

Some tea with a good friend and a great egg/salmon BLT (that I forgot to take a picture of) I cooked since ages and made a vegan curry.

Salmon, chickpeas and tomatoes

My doggo’s are living the life with salmon, veggies and pate (real bro meal)

Salmon, potatoes from the air-fryer and leftover chickpeas. As you can see I ate some Salmon this past month. Out with a friend and some appetizers.

This is something that I eat twice a weak for the past year or so. Eggs and whole wheat bread or lit! I am not a fan of boiled eggs, but a sunny-side up is always my jam.

Salad with Turkish cheese!

Cuz I make shitty pictures. :’) But we had some crazy ass good cakes with discount.

Salad for mom and me (always use tuna in oil).

My first time eating pizza without cheese….by accident. We got some free wine as an apology from the waiter. While I am writing this, we just finished one box of mango’s. Really these either are super good or super bad. One of my favorites to eat.

Kumpir, this is a beast of a meal and #TBH I love it. I wish I could finish it, but crazy heavy.

Can wake me up for eggs, always.

After not eating any type of veggies and feeling awful for the pas 3 days, I chose to eat a side salad during lunch. I always feel so low after not eating veggies for a day. So 3 days were too much!

So cute, but my boss always hooks my up with food. Even when I am visiting or sit at the bar. He always makes sure I have some veggies in the meal as a dietitian XD. Thank god I always jump in to help when I am visiting. Otherwise I would feel so guilty.

And last meal, was a meal made of scratch! 2 whole eggs, one egg-white, brown rice and a lot of lettuce mixed with veggies. Keeping the veggie game a bit higher upcoming days.

What’s your favorite dish? Let me know in the comments!

Greetings,

Queeny

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Why cheatdays turn into cheatweeks

Dear readers,

‘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,

Queeny

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Waarom advies van een diëtist niet zo snel wordt aangenomen (must read voor een diëtist)

Beste lezers,

Diëtisten zijn er al een goed aantal jaren om de gezondheid van de bevolking te verbeteren. Wij kunnen steeds beter advies geven door wetenschappelijke onderzoeken, maar ook door meer kennis te verkrijgen. Zo doen we aan master opleidingen, post-HBO’s en proberen we ook kennis uit andere werkvelden ‘te weven’ in het zo best mogelijk kunnen helpen van de klant. Zo wordt je vaak mutlidisciplinaire geholpen als dat nodig is (met een psycholoog en/of fysiotherapeut). Maar geven we ook onze eigen touch eraan (denk aan opdrachten geven aan de klant of mindfulness toepassen).

Waarom nemen klanten dan met moeite het advies van een diëtist aan? Of houden ze het niet lang vol.

Het klinkt een beetje psychologisch, maar het komt omdat je advies vaak nog geen waarde heeft. Waarde kan je vaak toevoegen door redenen te geven. Denk maar aan: ‘Meneer u moet niet roken, want dan kan u kanker krijgen’. Dat is letterlijk maar een laag. Onderbouw je het met ‘Als u kanker krijgt, kan je jouw familie niet meer zien, je kleinkinderen en kan je niet meer elke zondag lekker vissen langs de kant van het Ijsselmeer.’ Dan geef je al veel meer inzicht aan de klant. Hij moet kijken in de toekomst.

Nu is het zo dat je dit vaak niet kan doen als je een klant voor het eerst ontmoet. Zelfs later moet je het gedoseerd vertellen. Het kan namelijk best wel hard aankomen en zelfs een beetje als een aanval. Nu kan ik je zeggen dat ze vaak (niet iedereen), maar veel mensen het antwoord al weten.

Wat nog belangrijk is dan dat jij het waarde geeft als diëtist; is dat de desbetreffende er waarde aan toevoegt. Dus als de man zou stoppen met roken en laten we zeggen dat hij een longcapaciteit meting gehad heeft voor het stoppen. En 3 maanden na het stoppen met roken nog een meting heeft en dit keer is het verbeterd. Dan is dat het waarde toevoegend moment, waardoor hij zijn nieuwe gedrag mogelijk kan volhouden.

Dit kan je natuurlijk ook in perspectief zien bij iemand die wilt afvallen, een te hoog cholesterol heeft en misschien iemand met een eetstoornis. Je moet als klant het een kans geven en het ‘gewoon laten gebeuren’. Dan kan je zien of wat de diëtist adviseert nou echt werkt en als het wel werkt, dan heb je jouw motivatie te pakken (als klant zijnde). Aan de diëtist is het om te zien (en te bedenken) in welke situatie je de klant kan gaan zetten waardoor hij/zij de waarde van je advies kan gaan ontdekken.

Uiteindelijk is dit een onderdeel van nog veel andere punten, waar je als diëtist en klant samen aan moet werken. Maar ‘waarde toevoegen’ is wel iets waar je rekening mee moet houden (in mijn perspectief dan) als klanten weerstand bieden of nog niet de ernst ergens van inzien.

Hopelijk was dit ergens informatief.

Queeny

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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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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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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