My small recovery and self care steps for the week. Please wish me luck :D and share your recovery steps if you want

[iloverachel]

My recovery steps for the week. Wish me luck guys, hopefully I can stick to it
-cutting out processed junk like chocolate, ice cream, sweets to once a week
-limiting portion sizes of meals
-going to switch to decaf coffee instead of energy drinks or coffee with caffeine as caffein can worsen anxiety
-eating more fruits like grapes, oranges, bananas daily and vegetablses
-less carbs at night time
-incorporating more workout sessions, adding in deadlifts and leg exercises (boosts testosterone)
-Will try sleep and wake up 15-30 minutes earlier
-will watch more workout related videos, trying to make it an enjoyable hobby, so i have something to look forward to and think about instead of death 24/7
-will continue to reach out, help people on here, as I always feel better when i do that
-meditation , will try to do it for longer periods, hopefully at least 30 minutes a day or 20 minutes twice a day to clear my mind


If anyone else is trying to recover and feel better mentally feel free to share your steps you will be taking to get better and hopefully we can motivate eachother. Of course, some of you are not interested in recover and only ctb, and that is also fine and understandable

 

[AvidFan]

All looks good! I'm trying to cut out processed junk, work less (I need to balance having enough income vs being a brain-frazzled zombie), and lately have been doing more running so I hope to keep up with all that. I also used to meditate a lot but got out of the habit so am trying to start again. I am glad you have been able to make some steps and wish you well in sticking to them. If you slip up, chalk it to experience and carry on, you can do this 😃

 

[iloverachel]

All looks good! I'm trying to cut out processed junk, work less (I need to balance having enough income vs being a brain-frazzled zombie), and lately have been doing more running so I hope to keep up with all that. I also used to meditate a lot but got out of the habit so am trying to start again. I am glad you have been able to make some steps and wish you well in sticking to them. If you slip up, chalk it to experience and carry on, you can do this 😃

thanks a lot for the support and kind words. Good luck in your goals and steps towards recovery! Yeah finding the right work-life balance is important for mental well being.

Cutting out processed foods is so hard, I am starting by replacing my usual night time chocolate and potato chips snacks with grape and light yoghurt and healthy nuts, and drinking water more often to curb the cravings

 

[AvidFan]

thanks a lot for the support and kind words. Good luck in your goals and steps towards recovery! Yeah finding the right work-life balance is important for mental well being.

Cutting out processed foods is so hard, I am starting by replacing my usual night time chocolate and potato chips snacks with grape and light yoghurt and healthy nuts, and drinking water more often to curb the cravings

Potato chips and chocolate bars are my nemesis but I have managed to cut down. I'd buy a 7 bar pack of small chocolate bars and aim to have one a day, but once I ate the first one, it gave me a taste and they'd usually be gone within a day or two. Then if I was doing an extra trip to the supermarket, I would convince myself another pack wouldn't hurt and this time I'd have one a day. Again - gone in 1 or 2 days! No wonder my waistline never changed despite all the running, but am making some progress. I tried a brand of muesli for a while but turned out it was actually as bad as eating bowls of cake and chocolate as it had so much sugar in it! I was getting through a family pack a week at one point 😱 It's quite a challenge but we can do it!

Good luck with the cravings!

 

[1Lefty]

I think those are good steps,
I'm trying to minimize processed foods and add more movement in my day
Good luck to us both !!!

peace

 

[iloverachel]

Potato chips and chocolate bars are my nemesis but I have managed to cut down. I'd buy a 7 bar pack of small chocolate bars and aim to have one a day, but once I ate the first one, it gave me a taste and they'd usually be gone within a day or two. Then if I was doing an extra trip to the supermarket, I would convince myself another pack wouldn't hurt and this time I'd have one a day. Again - gone in 1 or 2 days! No wonder my waistline never changed despite all the running, but am making some progress. I tried a brand of muesli for a while but turned out it was actually as bad as eating bowls of cake and chocolate as it had so much sugar in it! I was getting through a family pack a week at one point 😱 It's quite a challenge but we can do it!
yeah i have the same problem. I think one chocolate bar won't hurt, but one quickly turns into 2, into 3 etc. I am going to try to cut those foods to have on a cheat meal on the weekend, and replace with healthy snacks on regular days
Good luck with the cravings!

I think those are good steps,
I'm trying to minimize processed foods and add more movement in my day
Good luck to us both !!!

peace

Good luck! I think going for walks is good, or if you have weights at home

 

[MisterBGone]

My recovery steps for the week. Wish me luck guys, hopefully I can stick to it
-cutting out processed junk like chocolate, ice cream, sweets to once a week
-limiting portion sizes of meals
-going to switch to decaf coffee instead of energy drinks or coffee with caffeine as caffein can worsen anxiety
-eating more fruits like grapes, oranges, bananas daily and vegetablses
-less carbs at night time
-incorporating more workout sessions, adding in deadlifts and leg exercises (boosts testosterone)
-Will try sleep and wake up 15-30 minutes earlier
-will watch more workout related videos, trying to make it an enjoyable hobby, so i have something to look forward to and think about instead of death 24/7
-will continue to reach out, help people on here, as I always feel better when i do that
-meditation , will try to do it for longer periods, hopefully at least 30 minutes a day or 20 minutes twice a day to clear my mind


If anyone else is trying to recover and feel better mentally feel free to share your steps you will be taking to get better and hopefully we can motivate eachother. Of course, some of you are not interested in recover and only ctb, and that is also fine and understandable

This list is supreme, @iloverachel ! : ) holy Wow! . . . I'm so happy for you & good luck to you. You can do it. Don't let any set-backs, or anything else along the way deter you. Just keep going. And do your best. Always try, and I think you will find a lot of success with this. I believe that, the more and more you're able to ween / wean yourself off of the processed foods & other junk. The easier it's going to be (to avoid those cravings). And to the point where, they're eventually maybe even become "gross!" ; ) Yes, Energy drinks are supposedly terrible for you. I've had like one sip of one (a red bull, I believe) in my life. And that was enough~
Right Veggies are great. Even for snacking! Fruits good too. As long as you don't over-do*
You're probably already doing a good job about making sure you drink enough water.
I think this healthier way of eating & living will only enhance how you feel, and better improve your health.
Good luck, and best wishes!

 

[MisterBGone]

. . . & I don't know if you've ever tried it, or not @iloverachel ~but if you add some Apple Cider Vinegar and/or some Lemon Juice to your water. That will not only improve the flavor, but also - in addition to this - give you a boost, or kick of energy (at least it does me, anyway!)~* I like the one that says, "From the Mother on it.."

 

[iloverachel]

This list is supreme, @iloverachel ! : ) holy Wow! . . . I'm so happy for you & good luck to you. You can do it. Don't let any set-backs, or anything else along the way deter you. Just keep going. And do your best. Always try, and I think you will find a lot of success with this. I believe that, the more and more you're able to ween / wean yourself off of the processed foods & other junk. The easier it's going to be (to avoid those cravings). And to the point where, they're eventually maybe even become "gross!" ; ) Yes, Energy drinks are supposedly terrible for you. I've had like one sip of one (a red bull, I believe) in my life. And that was enough~
Right Veggies are great. Even for snacking! Fruits good too. As long as you don't over-do*
You're probably already doing a good job about making sure you drink enough water.
I think this healthier way of eating & living will only enhance how you feel, and better improve your health.
Good luck, and best wishes!

thank you so much for the kind words and advice I hope everything goes well for you to

 

[iloverachel]

. . . & I don't know if you've ever tried it, or not @iloverachel ~but if you add some Apple Cider Vinegar and/or some Lemon Juice to your water. That will not only improve the flavor, but also - in addition to this - give you a boost, or kick of energy (at least it does me, anyway!)~* I like the one that says, "From the Mother on it.."

I will also look into this. sounds delicious!
I will post updates on how my small recovery goals are going, which ones i did well or which ones i failed. so far today has gone well and i stuck to all of them. still on half dose of caffeine because i want to taper it slowly.

All that is left for today is eating grapes and sleeping earlier

 

[MisterBGone]

I will also look into this. sounds delicious!
I will post updates on how my small recovery goals are going, which ones i did well or which ones i failed. so far today has gone well and i stuck to all of them. still on half dose of caffeine because i want to taper it slowly.

All that is left for today is eating grapes and sleeping earlier

Yes, I've even known some people, who will... say have "a cup," of coffee - before going to the gym to train (when they first wake-up in the morning). However, would want to make sure and stay adequately hydrated (as opposed to continuing to drink them while at the gym, or working out--as I believe, it dehydrates you). But it does have some health benefits. Just can't remember if they're related to brain-health, or not? That said, if you're addicted & as in: drinking way to many to the point where it's exhibiting negative effects. Then easing off the/that throttle, is probably "A good thing!" (or in 'moderation,' as they say~)*

The less sugar & carbs you can consume. The better, for your body & its insulin levels, and I'm pretty sure - your organs will thank you!
On the fruit. While many nutritional benefits will stay present. For those concerned with the levels of such in their bloodstream & whatnot (i. e., "Liver") if you over-do it, and eat a lot of them. From what I understand it, 'the Fructose' (so not glucose) in fruit is the same as it is in candy. And the bad thing about that, I guess, it that it can only be processed by the liver (unlike glucose). So in short, it can present some problems. However, still nowhere near as the most likely alternatives (such as candy & whatnot!).

 

[MisterBGone]

I like pistacchios & raw whole almonds best. When it comes to nuts. I can't remember what I've been doing on the veggies? I think there's carbs too, in them (maybe?). But like Broccoli, celery, pretty much hard to go wrong here as well. Or get really unhealthy from eating too many. And salads, as long as you don't load up on the dressing (I usually use olive oil, or nothing). . . Some people, eat them First, before their meal (or the rest of their meal/s).

 

[SillyOldBear]

Begin reducing carbs by eliminating chips, cookies, cakes, etc. This means I can't keep them in the house at all.
Eat more fruits. Tis the season when they should be readily available. Local farmers market is now open on Saturdays.

 

[AvidFan]

Begin reducing carbs by eliminating chips, cookies, cakes, etc. This means I can't keep them in the house at all.
Eat more fruits. Tis the season when they should be readily available. Local farmers market is now open on Saturdays.

Ditto, or I eat them.

 

[iloverachel]

Begin reducing carbs by eliminating chips, cookies, cakes, etc. This means I can't keep them in the house at all.
Eat more fruits. Tis the season when they should be readily available. Local farmers market is now open on Saturdays.

today my diet has been great

Muesli oats cereal for breakfast
banana
Rice and fish (brown rice would be better though) with vegetables
Chicken and lettuce
light yoghurt
Grapes and nuts

Now all i gotta do is not give in to temptation and snack on any chips chocolate or ice cream (my dad and brother have a lot of it laying around the house)

Anyway how have you been? Any improvements in your mental health since you ate more healthy?

 

[iloverachel]

Yes, I've even known some people, who will... say have "a cup," of coffee - before going to the gym to train (when they first wake-up in the morning). However, would want to make sure and stay adequately hydrated (as opposed to continuing to drink them while at the gym, or working out--as I believe, it dehydrates you). But it does have some health benefits. Just can't remember if they're related to brain-health, or not? That said, if you're addicted & as in: drinking way to many to the point where it's exhibiting negative effects. Then easing off the/that throttle, is probably "A good thing!" (or in 'moderation,' as they say~)*

The less sugar & carbs you can consume. The better, for your body & its insulin levels, and I'm pretty sure - your organs will thank you!
On the fruit. While many nutritional benefits will stay present. For those concerned with the levels of such in their bloodstream & whatnot (i. e., "Liver") if you over-do it, and eat a lot of them. From what I understand it, 'the Fructose' (so not glucose) in fruit is the same as it is in candy. And the bad thing about that, I guess, it that it can only be processed by the liver (unlike glucose). So in short, it can present some problems. However, still nowhere near as the most likely alternatives (such as candy & whatnot!).

yeah past few months i drank too much soda, dessert, sugary stuff and fried foods.

I also learnt that too much body fat decreases testosterone levels and increases estrogen which causes anxiety, depression to worsen. I will stick to my diet. Hopefully this can be my journal and accountability thread, and you guys can join too!

 

[Survivorist]

Good actions. You seem determined. For me its:
Still no food - only juice, tea and water with lemon etc. In total I made now 100 days - with 15 days break (falling back...)
No alcohol.
Gym every day (from tomorrow on - made a pause of 2 weeks (falling back...)).
13 KM walk every day (if the weather allows for it).
Made a lot of music, read a lot (as well in the bible).
Cleaned house completely (love it clean).
Reduced Valium (will be ready in 2 weeks or so).
Try to improve my testosterone levels too.

Good things that happened: I will get the official "invitation card" this week, - just in time for my wife and her visa for ES.
It's always the same - 3 months all is good, I am fit, do sports, feel great - and then 2 weeks complete breakdown... Shit is the weather here. This year it's so cold - we should have 30 every day and reality is - maybe 14 or 15, nights are cold. Never seen this in Spain. I thought we had global warming?

 

[iloverachel]

Good actions. You seem determined. For me its:
Still no food - only juice, tea and water with lemon etc. In total I made now 100 days - with 15 days break (falling back...)
No alcohol.
Gym every day (from tomorrow on - made a pause of 2 weeks (falling back...)).
13 KM walk every day (if the weather allows for it).

Good luck with everything.
What causes the 2 weeks complete breakdown from 3 months of good? Anything change to cause it? I am trying to have less unbearably bad days. Past 2 days have been somewhat okay, but the weeks before that were super terrible

 

[Survivorist]

I think that after a certain time I just feel too "secure" - all is ok, yes, you can drink a beer with buddies.... and then one little thing comes to another and I fall - deep. I know it - and am just not smart or strong enough not to do it. Stupid, ha? I wish you good days - much more. You deserve that.

 

[seabird]

yeah past few months i drank too much soda, dessert, sugary stuff and fried foods.

I also learnt that too much body fat decreases testosterone levels and increases estrogen which causes anxiety, depression to worsen. I will stick to my diet. Hopefully this can be my journal and accountability thread, and you guys can join too!

I am liking what you are saying @iloverachel . Go get this. You definitely can do it, I just know it. 🤗

I'm not overweight but constantly struggle against the lure of sugar. it is trying to insinuate its way back into my diet. I know that sugar is addicting and gives a dopamine boost every time we use it. I need to recover. My goal is to recover. I need to move back to NSW where my body feels it is home. If I can continue my running, and strength work, maybe I will be strong enough to handle moving again. I've moved before and so it is a scary prospect to get back up and try. But the alternative is, as you mentioned, ctb.

btw I have a hard rule of not having any soda, nor starbuck-type-"coffees" at all.