My reasons for eating healthy

For my healthy eating motivation, I have inside my cupboard a, ‘benefits list.’ This has been in my cupboard for over two years since I started eating healthier. But after my admittance of how my eating has gone to pot a lot the last month, (Emotional eating) when it came to sweet stuff, I thought I would share my benefits list here.
I have re-wrote my list, as the other one I had is looking a little faded and tired. My benefits list has not changed and stays the same, as below.

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Emotional eating

Although I have eaten healthy dinners and not missed out on those, my vice of all last month has been sweet stuff. January has been a pig out for me at home, sometimes pigging out more than twice a day and exceeding my original three allowances a week for myself. I know all this is down to emotional eating and I know it is understandable for what I have been through. But, I now need to kick this in the bud.
There were plenty of reasons for me eating healthily. The main one was keeping my blood pressure healthy. Added bonus, in being in a size 12 coat, which has recently ripped on the sleeve. I gained a stone I originally lost, when I weighed myself end of January. (I know this is a little less now.) My red coat, although wearable until recent events, I had noticed for sometime it getting tight in places. So although to anyone else visually I may not be putting weight back on, I have felt the difference and seen that little difference. (But mainly felt.)

To say I have been eating a lot of sweet stuff, I have not gained a sweet tooth and things I find sweet are still sweet when my taste buds changed originally, when I cut down and only allowing myself those three sweet treats a week if I wanted them.

There has been times my willpower has been good for so long, but I am around temptation, even though I have said no thanks with proudness, then willpower gives up and I take that offering. So please, when I say no thanks, please leave it to that. If you want it, you eat it. I don’t mind you eating it in front of me. Just don’t offer anything further, or pressure me to take something sweet home, when I have said no thanks. Some cake I was given recently, I threw away when I arrived home.

All my sweet stuff has gone in the kitchen cupboard and as always, I need to stop buying anymore, because if it is in the cupboard, I tend to go for it. But if it isn’t, I don’t tend to think about it, or if I do, I mostly don’t go out for it.

I also need to get a bit more activity in, like getting back on my exercise bike. There is no excuse for not getting on my exercise bike these last couple of months, because it is in the living room. The plan was while watching tv, cycle on it for 30 minutes a day, three or four times a week. I did very well committing to this, till it stopped. So I do need to motivate myself and get back on it, as well as the above.

Some related posts:

A year today, being off my blood pressure medication.

My taste buds changing

 

The Doctor Who Gave Up Drugs (BBC) – my thoughts as a medicated patient

I have watched “The Doctor Who Gave Up Drugs,” this morning on the BBC iPlayer. This documentary comes in two parts and I did nearly forget to watch it until I seen Sarah’s post, (which I re-blog here.) Watching the documentary was an eye-opener, but also in parts, it has proved to me what I have said in the past to friends that eating healthier and doing some form of physical exercise to suit you, makes a big difference too. If you have not seen this documentary then I strongly recommend you watch it.

sarahreturnstolife

I have not seen such an eye opening programme for a long time. If you take a paracetamol for every headache or feel disappointed when you don’t come away from the doctors with a prescription, I would thoroughly recommend watching it. By taking some time to listen to patients’ individual needs, this doctor managed to wean chronic pain sufferers off their codiene and halve the dose of antidepressants for a woman who had been on them for years. It has totally changed my perception of prescriptions, but those of you who know me may be thinking YOU HYPOCRITE. I am currently taking a lot of tablets, which I believe are necessary, but that is not to say that they are necessary for everyone.

I cannot deny that drugs are currently responsible for my ability to function

I am a great believer in trying talking therapies before medication. Pills will never…

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Teaching Mum healthy eating

My Mum has had some bad eating habits for a while now, as well as myself, there has also been another friend that has given my Mum advice on healthy eating.
One bad habit of my Mum’s is having ready-made meals instead of cooking from fresh. Eating ready-made meals can have hidden salt and sugar you would not believe, unless you read the food labels.

Anyone can eat healthy

All it takes is motivation

Motivation is the hard one, but it can be achieved and when you see the results that you want, then motivation becomes even easier.

My Mum recently has discovered she is borderline diabetic. I have said to my Mum if she starts to look after herself and stick with it, she can reverse this.

If you live on your own like I do and my Mum, then sometimes cooking for one can un-motivate you. But you can change this feeling by cooking something new and experimenting with food.

Forget diets, as they restrict what you can eat and are only temporary. Instead, think long-term and reap the benefits.

Readers of this blog and my old one I used to write and family and friends will know I no longer take blood-pressure tablets through healthy eating. I am so proud of this result, because I never thought I would see that happen. As well as this, I no longer feel tired as I did and I have extra energy. I have also lost weight gradually too.

I write down a menu plan for the week ahead, before my current one runs out and shop for what I need for that week if needed. I have a whiteboard on my kitchen wall with Monday to Sunday on it which displays my weekly food menu. (My mid-morning and mid-afternoon snacks not included on this.) By having this whiteboard visible on the wall, I am able to see what I am eating that week and it helps to keep me motivated.

My weakness is sweets and so I am best not to buy this in advance and have in the home. If it is not there, then I cannot have it. But also if I have a craving, like chocolate for example, the chances of me going out to buy it, is nil. But had it been in the house already, then I would have been tucking in.

My Mum already has the tools to eat correctly, she just has to find the motivation to do it and the confidence to shop for the right things.
I feel my Mum is starting to listen after this result from her doctor and I have given her new advice, along with what I have mentioned before and I have sat down with her to prepare her first menu for the week ahead. There will be no doubt that I will support my Mum with any other advice she needs in the weeks, or months ahead, as she starts her healthy eating journey.

Further related reading:

The Run.Rabbit.Run. PTSD award

I have been nominated “The Run.Rabbit.Run. PTSD Award,” by Courage Coaching. This has been a lovely surprise to receive with this blog not even a year old yet. Thank you Courage Coaching. (This award was previously known as the Blogger Recognition Award).

run-rabbit-award

The rules:

  • Thank the blog who nominated you, share the link and award on your blog.
  • Write a brief story on how you started blogging and any advice you would give to a new blogger.
  • Select nominees (max 15)
  • Advise nominees.

 

Why I started blogging

I started blogging as a releasing outlet for what I was feeling, which has now turned out to help others, or be an inspiration. My blog has reflected as I change accordingly, which I hope to keep my blog positive, but like anyone with depression, it could change on my down days etc…

Blogging became therapeutic for me and continues to do so and I have come across many lovely followers here since bringing my blog to WordPress.

Advice to any new bloggers

Advice I would give to a new blogger is to just be you, as this will reflect in your post.

I would like to nominate the following for The Run.Rabbit.Run. PTSD Award

These are just some of many, I have picked, that I love to follow for different reasons. I know some already have this award, so I don’t expect them to do it again and others that I have nominated I don’t know if they have. But enjoy the award either way.

A year today, being off my blood pressure medication.

It’s a year today, since being my doctor allowed me to come off my blood pressure medication and I’m still off them. I would have never thought that this moment would have come originally, as I had been taking them for some years. From posts I have shared here, you will know that it was down to me eating healthier, to stay off them.
Off all the things I have gained from eating healthier, this was an added bonus for me. I actually thought I would be back on them by Christmas. But I am not. As soon as it was the New Year, I was feeling more confident that this would be reality.
Eating healthier has been easy for me, as I have done this gradually, but because I am off my blood pressure medication and I want to stay off them, this has become my greatest motivator to keep eating healthier.

Related posts:

My taste buds changing

When I started reducing my sugar intake last year, I found over the course of 4 weeks, how my taste buds changed. I ended up where I was giving away, or thrown some food away, that I could no longer stand to eat, because it tasted too sweet. I was really surprised by how much my taste buds had changed.

I asked a weight loss group I am in on Facebook, to see if anyone else experienced this great change with their taste buds and I found I was not alone. I knew it was nothing serious as someone raised, after chatting to the doctor about this and he said it can happen. All for the better he added, what I was doing.

These were just some of the things I had found too sweet, compared to what I used to have before:

  • jam
  • Weight Watchers Hot Chocolate
  • apple sauce
  • some sweet desserts
  • supermarket’s own french toast (don’t know if there may be less sugar in other brands as I rarely eat it)
  • sugar-coated jellies (these are just yuk to me now and make me feel sick, after just having one!)
  • a branded cereal, that had a couple of new ones out, that I wanted to try as a one-off.

Finding this change in me, is all good in the long run and it will certainly make things easier.

Related post:

 

Overnight oats

Overnight oats, I have seen for some time now being mentioned around different websites. But it was only this year before I decided to try it, because I could not imagine eating it. When I did try my first bowl, (which tasted like muesli,) I absolutely loved it and I have been hooked ever since. I wish I tried it sooner.

Rather than me tell you more about what to put in your overnight oats, I will instead share this link:

http://blog.foodnetwork.com/healthyeats/2015/05/13/overnight-oats-for-breakfast/

All I will say is, that making your overnight oats is fun if you vary it. I never have the same overnight oats twice in a row and I still have other cereals in between, like my porridge or Weetabix, for example.
Overnight oats are filling and making your own is healthier, because you are not adding extra sugar like shop bought muesli’s can have.

Book review: ‘Goodbye sugar,’ by Elsa Jones.

This book is not to be rushed, if you want to gain some benefit from it. It is also a good idea to have a handy notebook, if you don’t want to write in the book itself, as you work through it.

Elsa Jones advises on reading this book in order as it is written, so you can build on knowledge and progress you have made in previous chapters. You also get the time to reflect on discoveries you may find about yourself and practise new skills you have. This all helps you to prepare for the 10-day sugar challenge.
I have gained benefit from this book and after doing the 10-day sugar challenge:

I lost weight and I am now at my target weight of 10.5 stone.
I have found my hair has shed less when washing, or brushing it.
Also my views of what my sweet allowance was going to be has changed, since doing it. I have now decided instead of 3 to 4 sugar treats a week, that it will now only be 2 to 3 a week.
I am also changing some other things I eat, to different food choices for the better, as well as having new foods I never had before.
I realise that having mid-morning and afternoon healthy snacks is good for me and helps to keep things stable. (I wasn’t a person who had snacks before, except for in the afternoon, which at one time wasn’t always good choices.)

The 10-day sugar challenge is where you cut out sugar, including sweeteners and some foods. It also advises leaving off caffeine during this time, even if you drink decaf. (The book will explain why.)
The 10-day sugar challenge helps bring your sugar cravings to a stable level, so you are not tempted to have a fix. I had no problem with this part, by the time I read the appropriate chapters before starting the challenge, because I already started reducing my sugar intake, (as well as salt,) back in February, last year.
The book also gives you a food list to help you with this challenge and there are also 30 sugar-free recipes.

I liked this book, because as well as the advice on how to quit, or reduce sugar, it gives advice on portion control and the mental skills to beat cravings and emotional eating. (Something I needed a little help with.)
Elsa Jones enhanced her nutritional skills, by completing a diploma in cognitive therapy. (CBT.) Elsa Jones found that using CBT as part of her dietary advice sessions, it helped her clients in changing their eating habits for good. The book; ‘Goodbye sugar,’ was born, so she could bring these tools to as many people as possible, to help take control over their eating habits.

You may like to visit her website and Facebook page:

http://www.elsajonesnutrition.ie/
https://www.facebook.com/elsajonesnutrition

Although I have reviewed another book to do with quitting sugar, which I found very useful and enjoyable reading, it did not stay on my book shelf. Not that I have changed my mind about it since then, as I still would recommend it. But this book: ‘Goodbye sugar,’ by Elsa Jones is a book I know I will refer back to and so I am keeping.