Hi everyone I've joined the NHS weight loss group but I really need help with eating healthier to boost my weight loss journey so I have joined here too.
I need help with healthy, tasty, allergy and sensory friendly breakfast ideas? I have allergies to various nuts and I also have sensory issues with gloopy or slimy things? I like food to have a bite and a flavour to them.
I currently struggle with having too many calories in my first meal and then not having enough left to spread through the rest of the day so I loose energy fast and end up snacking of a night time
Thanks in advance xxx
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firesprite85
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I'm no expert in this but as a person who was raised in a really healthy household I can give you a few tips that can go a long way.
First things first, I believe you can't be healthy or start losing weight until the quality of your sleep is high. I have experienced what it is like to not get any decent sleep over a long period of time and it is not nice. This probably isn't a problem for you however I'll continue. Search up something on YouTube called 'asmr'. It's this community of incredible people that make relaxing videos which have been an absolute life saver for me. I watch it every night with headphones that you can sleep with. These are called sleepphones. Here's the link:
I also recommend buying an essential oil diffuser. WOW. I have one on my bedside table. I put it on every night and it creates this really calm, dreamy atmosphere. This is the one I have:
You can buy essential oils from eBay for really good prices, + they last ages.
OK on to the food part. My mum used to tell me that there are certain foods you just have to eat, they are so healthy it would be stupid to not eat them.
Avocado- really, really healthy and contains essential fats and oils. Just have a little bit each day (maybe a couple tablespoons) on your toast or in sandwiches. You really can't go wrong.
Lemon juice- I always squeeze a bit of lemon juice onto my meals. Goes well in salads especially. The vitamin c content is crazy in these little buggers, not to mention the acid regulates Ph in the body and cleanses the liver.
Broccoli- I always have a few chunks of broccoli with my dinner. Fibre content is really good and everywhere you read about broccoli there are only good things to say.
Dark chocolate- yep this is a funny one, but eating dark chocolate in low quantities is actually really good for you. The key here is quantity. It may be tempting but you have to try and stick to just a few blocks a night. I've been having 6 blocks every night after dinner for years. I guess I've just disciplined myself so it'll probably be harder for you haha
Salmon- this is pretty much the only fish I ever eat. Tastes sooooo good steamed. You'd want to be eating this 2-3 times a week.
Spinach- this is something I don't eat for the taste, but because of its health benefits. I pretty much add this to every dinner meal I make.
Nuts!- If there are any nuts you aren't allergic to, then it might be a good idea to start eating them, especially with meals. I eat three of the healthiest: walnuts, almonds and pistachios. Just a handful with dinner goes a long way in controlling cholesterol and they will make you feel fuller for longer.
That's it for now, I will do some more research and hopefully be able to help you then. Cheers!
Thanks huni xxx I don't really get hungry as such more the psychological need to eat 'something' like my head reminds me to eat as my body doesn't. I only feel hunger a few days every month and it's a horrendous feeling like my body is searching for a certain thing that it needs and won't stop until it gets it.
As for sleep I suffer with attacks of insomnia so my sleep quality and quantity is atrocious.
Sleep deprivation is awful and I really wouldn't wish it into anyone.
Oh my you're in for a treat. I used to suffer from pretty severe insomnia. Took me hours to get to sleep. But once I got into asmr, far out, it relaxes you and gives you these amazing tingles which put you to sleep IMMEDIATELY. Please please search it up and tell me what you think. Here are a few of my favourite channels
Asmr power of sound
Gentlewhispering asmr
Amalzd
Tiraradeguello
Zacksworld asmr
Southernasmr sounds
I really recommend buying those headphones I told you about. Falling asleep to asmr is very very nice
I don't eat any nuts as I can't be sure which ones j will react to so I have been advices to avoid all of them. I also can't eat avocados or fish as they are slimy and make my sick. I love my green veg though not for. breakfast lol xxx
For a snack you can take some kale cut it in pieces and bake it at Lake 400° for 10 minutes just put some sea salt on it. Watermelon is also very good and it's alkaline. Drinking a lot of alkaline water will help you lose weight. If you like tortilla soup I have a amazing recipe if you want it let me know? It has beans spinach corn and Chipotle with Adobe sauce 4 spice. Make tortilla strips fry them or you can just use tortilla chips. If that sounds interesting let me know I'll give you the recipe. For breakfast I do quinoa and some apples cooked in it. Quinoa is like oatmeal I also put some cinnamon in it don't use sugar you can use natural honey. I have many recipes
I'm really fussy lol I also don't actually get hungry very often it's more a case of if somebody else eats it reminds me that I need to as I haven't yet and if they are snacking then I snack which is terrible I know. I've never been a meal eater and when I do eat full plate meals it makes me feel ill. I love fruit and veg but they are often so high in sugar and fat that they end up being bad not good so I can't win lol
Fruit has sugar but it's a natural sugar it's not bad for you. Veggies don't have much fat at all if any. Try occupying yourself or just staying away from the people when they're eating. Try chewing on some gum sugar free. I don't really have an appetite or get hungry either. So I end up eating or drinking my drink in the morning and the last me till after lunch until I start feeling hungry. If you can help snacking on food when other people snack just make sure you have some low fat low sugar or no sugar snacks lying around. You got this
Maybe you could start counting your calories and make it a big deal that you can only have so many. S*** write it down the more you do and harder you try the more you will succeed. Like I said before you got this and if you don't I'm usually up all night so text me
Can you find something to do in the evening to distract you from eating?
I don't usually do breakfast as I stick to restrictive eating times, but like to start off late morning with a high protein meal. It's usually kefir, chia & linseeds & fruit, though this mght be classed as slimy. When I want something different, I add high protein pancakes made with either buckwheat, or oats with cottage or kefir cheese. I usually make enough for 2 pancakes & have one with grated cheddar & the other with maple syrup. Berries are nice in & on either, as is salad.
I avoid processed food. & like to count nutrients rather than calories.
Only advice I can give about losing weight is drinking lots of water preferably alkaline water. Personally alkaline water gives me lots of energy and makes me feel full.
I also have a green breakfast drink that I have in the morning. It's not the best tasting unless you put lot of apple and different stuff in it. But it's loaded with nutrients and vitamins and gives you lots of energy. It's not high in calories cuz of all the vegetables.
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