Life without Anorexia
My motto is 'Dont let the sadness of your past & the fear of your future ruin the happiness of your present'
My life at the moment is completely different to how it once was. I spent 5 years sick with anorexia nervosia and depression as well as struggling with self harm and overexercising. I spent 2 years in different treatment centres.
And since 2012 i have been declared healthy from my eating disorder.
I have been blogging for 7 years, and my whole journey is written in my posts. I now represent healthy and happiness. I want to show anyone struggling that it is possible to recover, no matter how hard it may seem.
I now blog about recovery, my life, veganism and positivity!
If you have any questions leave them in the comment section as i am much quicker at answering there, otherwise you can always send an email: email@example.com
Friday, February 10, 2017
Nutrition post - best way to eat vegetables, oil to use when cooking, protein shakes?
It seems like all the rage at times is raw food and raw veggies. That eating vegetables raw is the best and best for absorption and nutrients. However that is not the case. Some vegetables have bonds that arent easily digested meaning that when you eat them raw the nutrients wont be absorbed as the body cant break down the bonds in the vegetables. For example carrots... they give the most nutrients when they have been slightly cooked/steamed, and even better yet is to add some healthy fats when you eat the carrots because they contain vitamin A which is fat soluble, meaning that for best absorption fat is needed. Hence why sweet potatoe and guacmole is such an awesome combination, not only does it taste great but the fat in the avocado help with the absorption of fat soluble vitamin A in the sweet potatoe.
Usually fat soluble vitamins are fat in foods which contain fat such as nuts and oils and fish and avocado, however some vitamin A and K and E can be found in foods that dont contain alot of fat and then its best to add fat to that food/meal. For example, add some oil to your steamed or roasted carrots or veggies!
And when it comes to getting as much nutrients as possible from vegetables, it varies between them. For example potatoes and carrots should be steamed or boiled for a few minutes. But then spinach can be eaten both cooked and raw however when its cooked for too long it can lose its nutrients as well as using tomatoes or tomatoe sauce to cook and heat up, as the vitamin C "disappears" when heated up.
The important thing is to not overcook vegetables, because then they will contain less nutrients. So if they get mushy or begin to lose their colour, then they are over cooked haha.
I mean these are just small details which you dont need to follow 100%, but it might be interesting to know. I mean i never thought about the way i cooked my food or veggies until i began to learn about it and realised that maybe i shouldnt overcook them, haha!
Below are some fact sheets - i could have written out the info, but might be easier to just look at these instead!
I got asked a little while ago about which oil was best to use while cooking and i never got around to answering because i really wasnt sure. But after having my lectures about fat yesterday i now have somewhat of an answer and explanation.
So, oils shouldnt be heated up at too high of a temperature as they are rather unstable and it can lead to the oxidation of the oil and the build up of free radicals (which we already have in our body and antioxidants help to "get rid of them/keep balance in the body", however we dont want to add more free radicals in our body.). So when it comes to cooking with very high heat then butter or coconut oil is often recommend as it is alot more stable compared to vegetable oils. However they arent as healthy either and the recommendation is to eat more unsaturated fats and oils, so from health perspective it would be best to use olive oil as that is more stable than other vegetable oils and also has a whole lot of health benefits. But once again it shouldnt be on too high heat and it can lose a bit of its flavour in the cooking process.
The best is to not heat food too quickly using oil as that can lead to its oxidation, and instead let the food cook longer at a medium temperatur :)
Proteinshakes.... necessary or not?
A question i get asked alot is whether protein shakes are necessary or not, whether they need to drink protein shakes when strength training and the answer is no. Most people get enough protein in their diet as it is. If you are eating a balanced diet and eating enough calories everyday then your protein level is most probably enough and adding an extra protein shake wont make much difference. If you are trying to build muscle however, just focus on eating more and just adding some more protein rich food into your diet, but the important thing is to eat enough calories.
However i am not completely bashing protein shakes, i have used them in the past and liked drinking Whey and using Casein protein. However that was completely unnecessary back then as i was already eating so much protein and ate around 2g/kg body weight per day which is just unnecessary and that extra protein didnt help me build muscle. Now a days i still drink soy protein powder at times, not because i need the extra protein but because i think protein powders are a great and easy and cheap energy source. At times i have nuts and fruit with me as snacks other times i have a shaker filled with protein powder, and if you count out the cost per serving then protein powder is a cheap source of energy. Do i drink protein powder everyday ? No i dont, do i need to drink protein powder, no i dont.
And if you eat a balance diet with enough calories then it isnt necessary. However if you need to increase calories then it can also be a good source of energy if you mix one serving with 2-3dl milk of choice, and have that as a snack in school.
But i wouldnt waste money on protein powder if you dont like it or unless its because you really dont get alot of protein in your diet, for example if you eat mostly fruits or alot of pasta and rice and potatoes then protein shakes might be a good way of getting protein. But the hype over protein is a little too much and protein defiency is only really a problem if you have been calorie restricting for a long time or if you eat mostly fruits or very starchy foods with little protein, or a combination of low calorie intake and very starchy foods. Protein is important, but an overdose doesnt make it better either and will just put more pressure on your kidneys to get rid of the nitrogen which protein consists of.
My suggestion if you want more protein? Eat more food or make a make a smoothie with yoghurt of choice and/or milk, some banana, nut butter/seeds/nuts and there you get alot more nutrients and not just protein.
If you have any topics or questions just let me know :) Or if you think i've made a mistake or need to fact check or something, just let me know!