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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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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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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