Food and Beverage Choices for Improved Physical and Psychological Health. {Please keep on Topic}.

Hello @Molly22

and other members visiting this thread

Can completely understand the ice-cream issue @Molly22 . Definitely "been there, done that". Like you, I also have a particular liking for fruit. My thoughts used to be that it was "healthy", so it was ok. When at the shop, I would buy more than I needed, particularly if it was a good price, and therefore "good value". That meant a fairly significant quantity of fruit consumed daily. However, I have subsequently become aware of the high sugar content of many fruits and consciously restrict my purchases to two or three pieces at a time. At the moment, I am avoiding fruit, or at least limiting to two or three pieces a week.

Also, like you, I have not had any added sugar to coffee for about two months. Because I was with a friend yesterday, I allowed myself some in my coffee. However, I was mindful that the situation was not one where I was likely to form a pattern, so considered it a very irregular treat.

I do believe that we can allow ourselves an occasional break, but pick an appropriate time for doing so. And, on other occasions, when we 'slip and break', not be too hard on ourselves, acknowledge the situation and move on. I really support your approach,

"..... but then decided, hey, it's one mis-step, under extreme circumstances. Today I will do better."

Then, just making that all part of our self awareness and information base.

From my previous posts, you may be aware that I am walking a similar path to the one that you are taking, so I am happy for the company. I am also noticing significant improvements in both my physical and psychological health. Hoping that you are also.

With Best Wishes

@HenryX

@HenryX I am allowing myself fruit but only certain ones. I used to be a pineapple addict. But learned it was really sugary. Now I just add some berries to my salad for extra taste. Mostly strawberries and blueberries and raspberries. I have an occasional apple, but not everyday like I used to. I'm lucky I don't really like hot beverages, except my daily green tea and I just have that plain with nothing in it. I do still kinda feel bad about the ice-cream but I'm trying not to be too hard on myself and just accept that what happened happened and try and make sure it doesn't happen again. It's really all we can do, right.

Having a little treat like having ice cream after having that lovely healthy salad is ok my @Molly22 so don't be too hard on yourself ❤:ok_hand:👍

Hi @Gwynn

and others visiting this thread

I've copied that information to my "Cooking and Food Preparation" file on computer.

The information seems to be similar to and supported by other reports that I have read. It is, I believe, important to consume, in a healthy diet, a broad range of products, many of which seem to have specific and identifiable effects on health markers.

Appreciate the inclusion of that information in this thread. Thank you.

Best Wishes

@HenryX

@Former-Member Interesting perspective. I saw a gastroenterologist a few years back and asked the gluten question. She told me that the worst thing someone can do if they don't have coeliac disease is to remove gluten from their diet, and therefore progressively reduce their tolerance. Maybe it's best that people consult their doctors or a dietician before eliminating gluten?

@Gwynn The "Gut" book is an excellent read. A few years ago I did quite a bit of study into the microbiome. The University of Colorado's Knight Centre ran a long term project called the American Gut which pretty much led this sort of work globally. It then found its way to Australia with replica studies & there are quite a lot of publications around if you want to look them up. I undertook the University of Colorado's online course on the topic and learned so much from it (the link is here: https://www.coursera.org/learn/microbiome).

My main focus of interest was the potential benefits for mental health, since medication has never been effective in treating my PTSD & accompanying depression & anxiety.

It's important to realise that 90 - 95% of our serotonin is produced & stored in the gut. So it's critical to ensure gut health (eg via food which is probiotic, prebiotic, & minimising the intake of things which sterilise or destroy gut bacteria) in order to produce serotonin which impacts directly on mood. It's well established these days that there is a strong direct link between the gut & the brain, & also that inflammation (which can be moderated via gut health & good nutrition) plays a role in depression.

There are heaps of peer reviewed journal articles around if you want to read up. Here's one example: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4662178/

Good gut bacteria can come from non-food sources too, by the way (eg from the soil or carried by animals - so get a pet and take up gardening 🙂 ). Diversity of helpful bacteria is the key.

I've made various changes to my diet to ensure I consume a variety of fermented food & drink, avoid preservatives (which destroy bacteria indiscriminately), include indigestible fibre that gut bacteria likes to feed on, & only take antibiotics (which strip the gut bacteria, good & bad, & mean I have to repopulate) if I really need to. I believe it's all contributed to mood stability & I'm in overall very good health. I highly recommend looking into this topic & giving it a go.

Is it too late to change my name from chaimaker to kombuchamaker? lol 😄

@HenryX Great topic! And one that I'm very passionate about (apologies for all the posts - I'm late to the party!), particularly in regard to the mental health implications.

The field of "nutritional psychiatry" has been gaining momentum for a number of years now. Australia's main contribution has been via the "Food and Mood Centre" at Deakin Uni in Melbourne: https://foodandmoodcentre.com.au/ There are a lot of resources on their site, which are all evidence based. Professor Felice Jacka is the centre Director and she was featured on a series for ABC's Catalyst show a few years ago, called "Gut Revolution". It's still available to watch on the ABC web site if you do a search for it.

Hello @Former-Member

and

@Shaz51, @Appleblossom , @StuF , @MDT , @Gwynn , @Former-Member , @Molly22 , @Former-Member , @Emelia8 , @Anastasia , @Clawde , @Bunniekins , @Dimity , @Owen45 , @Faith-and-Hope , @Adge , @frog , @Everan , @Former-Member , @Zoe7 , @BPDSurvivor , @TAB , @Former-Member , @Former-Member , @Former-Member , @cloudcore , @Paperdaisy , @Daisydreamer

Definitely no apology required @Former-Member , for your contributions to the topic, either in content or number. I believe that it is especially important to provide references, when recommendations are being made about food and beverage choices. Thank you for your contributions to the discussion and the supporting references.

I notice that you have been a member since mid 2016, though I have not seen your pseudonym/forum address before. I joined in 2015, but have only been active since February last year.

I look forward to corresponding with you more often in the future.

Again, thank you for your observations, contributions and references.

With Best Wishes

@HenryX

Yes HenryX, very interesting topic. My food choices are comfort foods, to help alleviate anxiety and depression. Coffee, chocolates, cakes.....thankfully I don't ever put on weight, no matter how much comfort foods I eat. That is one positive aspect to life.