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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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Why body positivity isn’t always that positive….

Hello readers,

I find it kinda scary to write this. Because such a helpful mindset is going to get some bashing. First is first. Being happy with your body is a good thing and always will be. It’s important to have positive feelings towards your body*.

What I see with a lot of people including myself

I put a little star behind the last sentence, because exactly that shows a problem in my eyes. A lot of people are not connected with their body. It’s like they have their mind and thoughts and the second part is their body. So they are not working with each other, but against each other. For example: ‘I wan’t to be a size (blank) and this stupid body is just heavy and holding me back’.  I had the same, but not size wise. I did everything to get my period back and still I did not get it back. It took 4 years!

Looking back now, I know why. I did everything physically to get it back, but not mentically. It takes these two, to get yourself healthy. And that’s why I find body positivity so good. It learns you to connect the two.

Always being happy with your body…

I think being happy with your body all the time is very unrealistic. For example. Let’s take a pregnant woman. She is happy and proud that she could carry her baby for 9 months. The moment she gave birth and all the months after that are a roller-coaster! She maybe lose hair, have frequent bleedings and maybe she is not that happy with her body doing that. And guess what that’s okey. It could also be with you fitting pants in shop and thinking ‘Aahh why are these pants not looking well on me’. You can have these moments, acknowledge them and move on. Don’t stick with them. I feel that people who want to become body positive, think there’s this rule that you should always be positive. Like ‘unwritten rules’ they make for themselves. This is not your new addiction or coping mechanism. It’s taking the time to get to know yourself, find the positives and hold on to them.

Feeling pressure from the outside world

I am going to give you an example again, but maybe it’s not really the case for you at the moment. What if you had an health influencer. She is totally body positive. Her whole page is about it. This lady is a bit on the heavier side, but for now is healthy. Then there’s a day she heard from her doctor she needs to lose some weight for her blood pressure and eat a bit more healthier. She does, but her followers do not understand. ‘why are you losing weight? I thought you were happy with your body’. It could be the other way around as well. Maybe you have a page as a fitness influencer and you are ripped, but it’s tempering your health. So you need to gain some weight and lose the abs for a while. Choosing to gain weight is the healthy choice at the moment.

They feel pressure from the outside world to look a certain way and be positive about it all the time…

Always choose you and what is best for you. That is being body positive. Having the connection with your body and understanding what it wants. That ‘pressure’ you feel is an assumption you make of people thoughts. And there will always be a group who will try to bring you down, but the group that supports you is always stronger <3

I find it so sad that if people feel that pressure, but understand that you are the most important person in your life.

Certain rules 

Then there is this group of people who make certain rules. about body positivity. You will be only body positive if you do xxx things. Maybe it’s using lotion for your body everyday or working out everyday. Or worse, only yoga is treating your body well… (yickes!).

There are no rules…Period..

If you do something and your body and mind gain strength, happiness or health from it. Go for it!

Much love,

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 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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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 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