2 Spuds in a Pod

Looking after your mental and physical wellbeing.

Tag: food

Nutrition and much more

The vote

This months vote was:
Option 1
How nutrition helps mental and physical recovery.

Option 2
Food schedules and easy trips to the supermarket.

The votes have been counted and it is 50/50 with regards to results. This means I will do two blogs in one. I think they tie in nicely with one another as well so here we go.

Nutrition helping mental and physical recovery

Nutrition can play a big part in mental and physical recovery. I admit it is sometimes easier to grab the take out menu when you are sick than to heat some vegetable soup. I have done it in the past. The downside to a take out is that it is usually pizza, fish and chips, Indian or Chinese. Lots of fats and sugar in them with very little nutritional value. I mean yes they make us feel better. They are quick and easy too. But at the end of the day your body when sick needs nutrients. Proteins to help the muscles, vitamins and minerals to help fight infections, sustenance to help fight whatever you are fighting and the list goes on. So unfortunately, as much as we want those tasty things to make us feel better we also need to make sure we are getting the right nutritional value as well.

Snacks

If you are struggling to eat a big meal or your appetite has done a disappearing act then keep it simple. A slice of wholemeal toast with honey, a piece of fruit or fruit juice (150ml), little porridge pot, banana on those wholemeal crackers or a handful of nuts, seeds and berries.

Water

Remember also to keep your water intake up. The water flushes out the toxins our body has and helps our digestive transit.

Ask a family member or neighbour

If you are really struggling then see if a family member, friend or neighbour would mind making you a little something. A healthy delivered meal for example. Unfortunately in these times this is few and far between but I like to live in hope. If you don’t ask then you don’t get I find. Alternatively get a supermarket to deliver healthy salads, soups and so on.

Hot chocolate to the rescue!

I can remember when I had my appendix out and my appetite had returned Rosie came to see me one day. She told me to walk with her to the end of the ward. Slow and steady we went. Rosie kept saying it would be worth it. I kept wondering how far it was. She had found the best cure. Hot chocolate, biscuits and fruit. Yum! If you needed an incentive to get out of bed then there was one right there. I had the best of both worlds. I had sugar to get my strength back up and I had vitamins and minerals in the fruit which helped my body recover. Once we had gone home it was soup and salad all the way.

Coughs and colds

Seeing as this is very seasonal I thought I would include it. It is rare that I take medicines during a cough or cold spell. I tend to go for the more natural items. Orange juice and oranges being a big one as they are full of vitamin C. The same goes for smoothies full of vegetable and the odd fruit for taste. Again full of vitamins and minerals. The drink of ginger, lemon, honey and hot water can work wonders for a cough and sore throat. Usually I make a big batch at the beginning of the cold and it sees me straight through. I can also recommend turmeric. I add a dash to the smoothie or drink and hey presto I have an anti-inflammatory.

Try it!

Next time you are sick or recovering from something try the above (with a chocolate bar now and then). You may find it helps you through.

Food schedules

Ah, the food schedule! That little white board on the wall which is going to tell me what I am eating. If it needs to be taken out of the freezer or needs preparation. The 2 Spud house hold does not seem to function incredibly well without that white board.

NB: Other writing materials can be used, for example, the good old pen and paper.

How to write a food schedule?

It is pretty easy to write one which is the good news. It could look something like this:
Dinners:
Monday
– Scrambled eggs on wholemeal toast with avocado and tomato
Tuesday – Dinner with friends/local restaurant
Wednesday – Spaghetti bolognaise from freezer (remember to take out in the morning)

Lunches:
Soup (remember to buy from supermarket), spaghetti bolognaise (from Wednesday), wholemeal sandwich.

And then you carry on for the rest of the week.

For the next week you take the past week, see what you had and then add in some different meals.

It is amazing once it is all written down how much it makes sense, you eat better options and you don’t grab that take out menu.

The shopping list

The best bit from a written down food schedule is you can make your shopping list. If you have a written list for when you enter that big building full of aisles you then know exactly what aisles you need to visit. It has been a long time since I have been down a biscuit, cake or crisp aisle. I don’t need to get anything from those aisles so I just don’t visit them. I go with my list, tick off once I have got them, circle the item if I cannot find it or it is out of stock and then go to pay.

The supermarket zapper thingy!

I find this is quite a useful tool for shopping. You get your zapper at the entrance to most big supermarkets. You go around and zap your products to put straight into your bag and then you go to pay. I find it useful if I am doing a big shop so I don’t up spending loads of money on things I do not need. If I can see the price in front of me totalling up as I go I know exactly what to expect at the checkout.

Online supermarket shopping

Shopping from the comfort of your own couch. What more could you want?! The best bit about this is the supermarket will remember what you have bought so next time all you need to do is check and confirm. You quite often get a two hour window so you can take your time as well. You can also check the kitchen cabinets to see if you do really need mayonnaise and there aren’t five bottles in the cupboard already.

Shopping on your own or with a buddy?

A good question. If I need a big shop then I tend to like to do it on my own. Rosie tends to muck up my filing system and then sneaks things into the trolley which are not on the list. If I am in the mood for a wander and chat when shopping then I take someone with me. On these trips I take time going up and down all of the aisles. This is especially exciting at this time of year. I get to see if I have missed anything in my quick trips. Lets just say these trips tend to happen once in a while and not every week.

Any questions?

Feel free to drop 2 Spuds a line with any questions you have from this blog. We will try our best to answer them.

-Helen

Weight loss

Let me sum up a weight loss journey for you in two words:

It’s hard!!!

There you go. It is as simple as that. A weight loss journey is hard. Your meals, your exercise, your life, your body, your family and so on all change. Now, I wish I could sit here and say that there was a magic way of doing it but seeing as I not a multi-millionaire there isn’t. It takes a lot of hard work, dedication and changes to do a weight loss journey.

How badly do you want it?

This is a very true statement. I have been asking myself since day one of the journey and I will quite often ask my clients who are on a weight loss journey:

How badly do you want it?

How badly do you want to achieve your goal? Are you prepared for it to be a long hard slog? Are you willing to make changes? If the answers to these questions are yes, yes and yes then you are ready to get started. If you waiver or say no to any of them then you need to think really hard about those answers.

Sustainable vs quick fix

As we said at the start of the journey we made more of a lifestyle change that a little, non-sustainable change. We changed the following: diet, meal times, meal prep, food groups, portion sizes and exercise programme. With IVF you could be in the service within a few months or within a couple of years depending on your provider. We wanted to do a lifestyle change so we changed everything, therefore, making it sustainable. Of course we could have done a crash diet and restricted our diet and done tonnes of exercise. But this is not sustainable. It can be done for a holiday in a month or so and it can be done as a quick fix. However, as soon as you go back to your “normal” diet, portion size and exercise the weight may pile back on within a few weeks. A lifestyle change means you will still be on the same diet, doing roughly the same exercise (depending on intensity) several years down the line.

What have we changed – diet

Where we used to have sugary cereal it is now Weetabix, porridge, yogurt with fruit and sprinkle of nuts. Lunch which was normally a sandwich, crisps and a yogurt is now a fried egg wrap with fruit or something else egg related or a salad with ham or tuna. Dinner where our portions were too big is now a much smaller affair and we will now rarely have treats afterwards. For dinner we have wholemeal pasta, chicken and rice, a massive salad, baked potato with beans, tacos, naked hamburgers and so on. If we need a sweet treat it is either an apple, banana, strawberries or yogurt (depending if we have had it in the day or not). I used to drink masses of milk as well but now it is a much smaller glass. We have treat days on Saturday nights where we have a small chocolate bar or share a dessert from the supermarket. Saying that we now make almost everything we eat from scratch. We are now masters of the kitchen. We make spaghetti bolognaise, tomato soup from the tomatoes in the greenhouse, stir fry where we make our own sauce, Sunday roasts which lasts us Sunday and Monday. We are forever on food websites, watching the food channel on TV and reading magazines about food to get ideas. We try most things. Some work out and are tasty whereas some do not and we don’t make them again. As Rosie says I have come a long way from supermarket bought salad and supermarket bought ready made chicken. I will often kick Rosie out of the kitchen as I create my newest delight.

What we have changed – portion sizes and alcohol

We have also made a massive change to our portions and we eat much smaller ones these days. With alcohol I was never a big drinker but over the last few weeks I have barely touched it. I think I have had 1 beer in that time. I tend to drink more water now and if I feel I need a change from water then I will splash out and have some fizzy water instead. Again on Saturday treat nights I may have a fizzy zero drink but before where Rosie and I would go through litres in the week it is now a 330ml can every few weeks.

What have we changed – meal timings

The biggest change for me has been when I eat my meals. Before the weight loss journey, I would eat 2-3 meals a day whereas now I eat 4. This means that my metabolism is continuing to work. On the old way of eating it was not effectively which means as much as I was exercising my weight was not really moving anywhere. You need to have a working metabolism to do a weight loss journey.

What have we changed – exercise

If anyone read my previous blogs on exercise then you will know I already get a lot exercise with the work that I do. However, that did not stop me carrying it on. I aim to get 1000 minutes of exercise a week but do not get too fussed if I don’t meet it. If it is 800 minutes I make a note to try harder the following week and if it is 900 I say well done to me and see what I want to try the following week.

The biggest change – exercise

The biggest change I think for me has been hiring a personal trainer who is working with me at the local gym on high intensity training. I find if someone pushes you on high intensity training you get a lot more out of it. On top of the personal trainer I will always try to find a Zumba class (or 2, or 3, or 4) in the week as well as other high intensity classes. It is said that if you have a good level of fitness that high intensity can push you on to the next level. We also try to walk as much as we can.

Please speak to a gym instructor or even you GP before getting involved with high intensity training.

Rosie’s workouts

Rosie is a bit limited at the minute with exercise due to her hand but still she manages (under supervision) to go to the gym and cycle, walk on the treadmill and do some leg weights. It helps her mental health considerably which at the end of the day makes her happy.

Conclusion

As you can see Rosie and I have changed a lot. However, at the end of the day we want our goal. We want to progress with the next round of tests with IVF and eventually have a child to call our own. We will continue and it will be hard but we are off to a great start and we will see what the next few months to years bring.

-Helen

Previous blogs on exercise and BMI

Zumba
BMI and my challenge
Exercise
An even bigger challenge
First challenge is complete

An even bigger challenge

Back to that BMI thing

I am going to go back to this BMI thing one more time. I am sure you are all getting bored of me going on about it, but I have been for good reason. The BMI is part of the criteria for fertility and IVF treatment. Last week we went for our first appointment. Surprise, surprise we met all the other criteria except for the BMI one. And it is as plain and simple as this. If you do not meet the crazy BMI number, the NHS can’t help you. End of story. I find it a bit harsh that it all comes down to just this number and that your activity levels and exercise regime is not taken into consideration but there you have it. It frustrates me no end but that is the bottom line and to get into the service we need to meet the criteria.

My (mini) challenge so far

In my last blog I mentioned that I was having a lot of things to do last week and I may not be able to get all my minutes in. I am pleased to say that I managed to get just over the thousand minutes in the last couple of days which makes it 3 weeks with over a thousand minutes per week. I have found taking a book into the gym then setting either the bike, arc trainer or treadmill to random hills and reading is a great way to pass the time. I even tried two high intensity classes this week. One was Grit Cardio and the other Body Attack. Now Grit Cardio is a hard class. I knew all the exercises of the class but seemed to lose track between brain and legs. I am glad I was standing at the back of the class where I could look like an idiot. However, what I have done is book myself in with one of the Grit instructors so they can go over with me how the class is choreographed. I am hoping after this I may get on a little better in the class.  

Anyway, I have just over 1 week to go before this month’s challenge ends. However, I have an even bigger challenge awaiting me.

An even bigger challenge begins

As I have said we are beginning to go through the tests for fertility treatment and at present my BMI is too high to be accepted into the service. After the appointment I came home and did all the calculations to make us eligible. To put it simply I must lose 18 kilograms. I have currently lost between 2 and 3 and have another 15 to go. It is a lot. It is an awful lot.

What we changed: exercise

With regards to exercise I think 1000 minutes a week is pretty good going so I will not be changing much here. I will keep going and add in a couple of high intensity classes. The beauty of a high intensity class is that I will burn calories long after the class has finished. Which in turn helps a lot with weight loss. I will keep as active as I can be and make sure I have a physio on standby for those worn out muscles.

What we changed: food

Now this is where the biggest change is going to come in. Diet wise mine isn’t too bad. I don’t drink a lot of alcohol. I don’t eat a lot of chocolate, crisps, biscuits and the like. I don’t eat a lot of take-out and microwave dinners either. Looking at my diet it has more to do with portion sizes than anything else, I think.

The 1940’s to 2019 plate size

Now you may think this is a bit weird but stick with me as I explain. From the 1940s to today portions have become (in my opinion) out of control. According to Google the plate size in 1940 was about 9-inches, and today, it is 12-inches. That is a 3-inch difference or about the size of your credit card. Which seems crazy! So the long and the short of that is that my portion sizes are going to come down dramatically.

Fruit

As well as my 3 meals a day (breakfast, lunch and dinner) I am trying to eat more fruit as well. I would say I was the occasional fruit addict. Some weeks I would eat lots and some weeks not so much. Now I am going to have to eat lots as my snack. I am trying to eat the rainbow (and no I don’t mean the sweet Skittles) but the fruit and vegetable rainbow. Basically, lots of colours and variety. It also doesn’t matter what form it comes in either. I find fresh a better option but that doesn’t mean other varieties are excluded, for example, tinned.

Water

I am also drinking a lot of water. Now water and I have a history. I used to drink a lot of squash and fizzy drinks but after meeting Rosie she made me get more involved with this water stuff. After several months and a couple of years I now willingly drink the stuff but not a lot of it. I have a water bottle and have been challenging myself to drink them throughout the day.

Stay tuned

I am aware that I have set myself an almighty challenge, but I am going to give it my all. I am sure there will be days where I want to sit on the couch and watch television with a chocolate bar. On the flip side I am sure there will be days when I exercise too much and my fruit intake has excelled. So as I say, stay tuned to see how I get on throughout the next few months.

-Helen

Marketing bit (2 Spuds doesn’t do it often but it fits in nicely here)

If anyone has just read that and wishes their nutrition checked this is something I can do as a personal trainer. I can take your food/drink intake (and I want to see the good, the bad, and the ugly) analyse it and recommend changes for you. Just get in touch.

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