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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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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