This is a reminder to eat blog. Honestly kinda not sure how long I will run this. If the discourse gets too much, I will delete and pretend I never started this.
But if getting daily reminders to eat is helpful for you, please give me a follow.
Some important things for you to know. I believe a well balanced meal includes carbs, protein, and veggies/fruit. I don't subscribe to good or bad food. Just food you eat. I will not get into dieting or body shaming discourse. If you get into it, I will block you.
I'm just here to remind people to eat and how important it is to try and get adequate nutrition. But I will not judge or shame you for what you have to do just to stay alive. And I will not bring up counting calories.
My aim is to try remind you to eat so you can get the nutrients you need to live a good life.
I'm not a dietitian or a professional. I just think it's really important to get adequate nutrition and that means eating regular meals everyday. And if you can do your best to ensure they're well balanced, then I'll be happy.
I am the same person who runs the brush your teeth reminder blog @brosser-les-dents, the shower time reminder blog @showertimereminders, and the get up and move blog @movementnudge.
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small tips for Enjoying Being Alive from someone who went from wanting to die to genuinely loving life. these won't fix your life but they'll make it a lot easier to want to live day by day. I promise.
tell yourself things you do not believe. it feels stupid at first but I've done this for years and now I believe it when I say "I'm good at this" or "I love myself" or "I deserve good shit!"
make a note of every mundane good thing that happens to you. mental or literal notes! could be as little as "the sky is a nice shade of grey, it's calming" or "I ate a piece of fruit today, I'm looking after myself" or "I talked to a friend". again, feels stupid at first, but I genuinely believe this is part of why I have so many "good days". trick your brain into storing things in your long-term memory that you wouldn't otherwise remember.
diet deficiencies can make you properly miserable. your physical health impacts your mental health more than you'd think. get some vitamins, some omega-3s and so on. whether from food or supplements. they can make quite a difference! your brain is responsible for a LOT of the way you feel, and giving it the fatty acids it needs to function at its best can go a long way.
As someone who used to want to die but loves life I have more to add
critters! Go to a reputable zoo/rescue. Go on a hike with birdseed and feed chickadees from your hand. Befriend your local crowd. Grow plants to attract butterflies and moths and beetles. Go on walks just to find dogs to pet (always ask first) go to a pond to watch fish and frogs and ducks. Nothing makes me happier to be here than the animals I get to share this life with.
make art. Make good art or shitty art. Use oil paints or finger paint or crayons or chalk or watercolour or any other medium. When you’re in kindergarten and you make art you don’t know if it’s good or bad. You just know that you made something yourself. And sometimes the art is the process. The fact that we live in a world where we have the joy of creativity is amazing. You made something. Be proud of that. Have fun with it.
do fun things! Do kid things! Go sledding in the winter. Play mermaids at the beach. Make camp bracelets. Buy a dollhouse and decorate it. Roast marshmallows. Go to a playground and slide again. Use a swing set. Swinging + music is where it’s at.
Make an imaginary friend or bring back your old one. You don’t have to talk out loud or act crazy. Just pretend you have a dragon that nobody else can see. Imagine there’s a floating dolphin beside you. You have an imagination somewhere, I promise. It’s not dead, just dusty.
I promise. Life can be amazing. Sometimes you just have to stick around a little longer to see it.
at some point in your life you will be boiling fruit, water, sugar, and lemon juice in a pot to make a syrup or jam. the instructions will tell you to simmer for a certain amt of time. your timer will go off and you will look at the pot and go, "hm, this doesn't look thick enough. maybe i'll let it go for another 10 minutes." this is the devil speaking. it's only so liquid right now because it is at boiling point. it will thicken when it cools down. learn from the follies of my youth and do not let this happen to you
at some point in your life you will be making a sauce or a stew in which you need to add cornstarch to thicken it. and you will prepare a slurry of starch in cold water and think "this looks like way too little starch to thicken this amount of liquid." this is the devil speaking. cornstarch instantly polymerizes at 95°C and if you add too much it will turn into an impossibly thick goop.
at some point in your life you will be making some sort of cream based dessert that requires gelatin to thicken it. and you will soak some gelatin sheets in water and think "this is too few gelatin sheets for this amount of cream." this is the devil speaking. it will thicken in the fridge and if you add too much you will end up with milk jelly
at some point in your life you will be baking cookies. you will take the sheet out after twelve minutes as the recipe instructs and the cookies will still be glistening and soft. "these don't seem cooked enough," you will think to yourself, "i should place them back into the oven until their edges are nice and golden." this is the devil talking. this is how you get dry, overdone cookies. the cookies will continue to bake on the warm sheet for several more minutes and then harden up after sitting on a rack for a while. trust the process. trust the process.
A lot of younger people have no idea what aging actually looks and feels like, and the reasons behind it. That ignorance is so dangerous. If you don’t want to “be old,” you aren’t talking about a number of years. I have patients in their late 80s who could still handily beat me in a race—one couple still runs marathons together, in their late 80s—and I lost someone who was in her early 60s to COPD last year. What you want is not youth, it is health.
If you want to still be able to enjoy doing things in your 60s and 70s and 80s and even 90s, what you want to do, right now, is quit smoking, get some activity on a regular basis (a couple of walks a week is WAY better for you than nothing; increasing from 1 hour a day of cardio to 1.5 will buy you very little), and eat some plants. That’s it. No magic to it. No secret weird tricks. Don’t poison yourself, move around so your body doesn’t forget how, and eat plants.
If you have trouble moving around now because of mobility limitations, bad news: you still need to move around, not because it’s immoral not to, but because that’s still the best advice we have. I highly recommend looking up the Sit and Be Fit series; it is freely available and has exercises that can be done in a chair, which are suitable for people with limited mobility or poor balance. POTS sufferers, I’m looking at you.
If you have trouble eating plants because of dietary issues (they cause gas, etc.) or just because they’re bitter (super taster with texture issues here!), bad news. You still want to find a way to get some plants into your body on a regular basis. I know. It sucks. The only way I can do it is restaurants—they can make salads taste like food. I can also tolerate some bagged salads. On bad weeks, the OCD with contamination focus gets so bad I just can’t. However, canned beans always seem “safe,” and they taste a bit like candy, so they’re a good fallback.
If you smoke and you have tried quitting a million times and you’re just not ready to, bad news. You still need to quit. Your body needs you to try and keep trying. Your brain needs it, too. Damaging small blood vessels racks up cumulative damage over time that your body can start trying to reverse as soon as you quit. I know it’s insanely, absurdly addictive. You still need to.
You cannot rules lawyer your way past your body’s basic needs. It needs food, sleep, activity, and the absence of poison. Those are both small things and big asks. You cannot sustain a routine based on punishment, so don’t punish your body. Find ways to include these things that are enjoyable and rewarding instead. Experiment. There is no reason not to experiment—you don’t have to know instantly what’s going to work for you and what won’t, you just need to be willing to try things and make changes when things aren’t working for you.
You will still age. Your body will stop making collagen and elastin. Tissues you can see and tissues you can’t see will both sag. Cushioning tissues under your skin will get thinner. You’ll bruise more easily. Skin will tear more easily. Accumulated sun damage will start to show more and more. Joints will begin to show arthritis. Tendons and ligaments will get weaker and get injured more easily, as will muscles. Bones will lose mass and get easier to break. You’ll get tired more easily.
But you know what makes the difference between being dead, or as good as, in your 60s vs your 90s? Activity, plants, and quitting smoking. And don’t do meth. Saw a 58-year-old guy this week who is going to have a heart attack if he doesn’t quit whatever stimulant he’s on. I pretended to believe it was just the cigarettes, and maybe it is, but meth and cocaine will kill you quicker. Stop poisoning yourself.
Baby steps; take it one step at a time; you don’t need to have everything figured out right now. But you do need to be working on figuring things out.
You will be unsurprised to learn that someone already accused me of ableism for suggesting that people not smoke, move regularly in ways their body can tolerate, and eat plants.
Do NONE of you eat canned beans with maple and ham? This is at every Safeway on Earth as far as I can tell, and if you hate most vegetables, these are a lot sweeter because of, you know, the added sugar. Eat candied plants—glazed Brussels sprouts, candied yams—if you can’t stand the regular kind.
Oh, this is true, but you aren’t familiar with how lazy I am. I will work 36 hours straight for WORK—I’ve done it before and god willing I will never have to do it again—but cooking or preparing food has never been something I’ve devoted time to. (Partly because of hours and demands of work.) I wasn’t taught to cook because (explanation of my mother) and I didn’t even scramble eggs until I was 19, and then I set them on fire the first time I tried. I gave myself nutritional deficiencies twice during residency. The prospect of having to know what’s in my crisper AND use it before it goes bad despite the attentional difficulties, when my contamination OCD focus is already very bad, and KNOW when it’s gone bad when my only reference point is my also extremely OCD father, is untenable. I don’t enjoy cooking or making salads, and they’re pretty affordable at local places (in the sticks), so for me the math maths. However, it is definitely a good idea to learn to prepare salads and those of you with less baggage than me should definitely give it a shot! Salads can and should taste good! Raspberry vinaigrette and some candied walnuts or pecans plus some blue cheese crumbles = good shit. Who cares what plants you put it on. Except not iceberg lettuce.
I once saw it observed on Tumblr that adding good tasting things you like to a salad you're making does not cancel out the nutrition in the vegetable matter
(might've been OP. sounds like the kind of thing you post)
That wasn’t me, but I co-sign it 100%. I’d rather have patients eating salads that are completely covered in those “high fat!!!!” salad dressings that news programs love to freak out about than not eating plants. Do what you need to do to the plant to make it enjoyable to eat. Caramelize your onions. Put hollandaise sauce on your asparagus. Glaze your Brussels sprouts. Make! Life! Worth! Living! And make it possible to keep living it.
Penitence as a lifestyle is both unnecessary and often actively harmful.
Julie Hunter’s movement_with_me on Instagram is a great resource for low-energy movement/exercise strategy. Julie was bedbound with ME/CFS following a COVID infection, and she used her experience as an athletic coach to figure out ways to reintroduce tiny doses of movement into her schedule, interspersed with purposeful rest, in such an effective way that she is now effectively cured and has returned to her pre-COVID baseline. She offers paid personalized movement coaching, wherein she creates a flexible multi-week schedule for clients to follow. Her Instagram account is a totally free treasure trove of advice, and if you scroll back a ways you’ll find videos demonstrating very simple starter exercises with a range of adaptations for different levels of ability.
Justin Agustin has an Instagram account and a YouTube channel full of “gentle functional exercises for everyday life,” including lots of workouts for beginners, seniors, and people living very sedentary lives. Many of his videos demonstrate techniques for beginners alongside a more advanced option, and he heavily stresses to only do what you are able to instead of pushing yourself further and potentially getting hurt. There are also paid versions of his work — a website and an app — with monthly challenges and a nutrition guide (and possibly more, but I haven’t used the paid version so idk).
And a guided flexibility recommendation!
David Thurin’s movementbydavid account on Instagram is all about gaining and maintaining flexibility through both active and passive stretching. He is incredibly flexible now, but he frequently mentions that it didn’t come naturally to him: He has consistently put time and effort into becoming more flexible, and you can do it too! Being flexible helps prevent injury, and, like fitness, is something you have to work to maintain and will lose if you don’t put in that work. Also like fitness, it’s something you can get better at, even starting from scratch.
All three of these people emphasize that you can follow their videos without special equipment, using things you probably already have (like a chair, a wall, a counter, and weights like a water bottle or can of food).
If you have access to an oven, I can't recommend enough just cutting whatever veggies you like into bite sized chunks, drizzling some olive oil over them on a sheet pan, adding generous salt and pepper, and chucking it in the oven at 400 for 15-20 minutes. Carrots, potatoes, cauliflower, brussles sprouts, broccoli, asparagus, its all delicious this way and takes zero babying. You can eat it standing up at the stove straight off the sheet pan if you don't wanna do more dishes. Chuck some meat on there too, or pop some beans in the microwave and you've got a full meal, and if you have a big pan you can easily cook enough for four people at a go this way. Leftovers are good cold and can be eaten straight out of the fridge.
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It's been a long time but I'm sharing a yummy pasta recipe I've been working on lately!! Let me know if you guys try it/enjoy it 🥹🫶
walnut cream pasta recipe
(lighter alfredo / mac n cheese)
basic ingredient list:
homemade walnut milk, nutritional yeast and/or cheese of choice, drop of vegetable oil, salt & pepper, (other optional seasonings to taste)
(Full recipe under the cut!!)
--
Intro:
This is basically a lighter cream pasta recipe that is MUCH easier and MUCH healthier than traditional culinary methods!! (dairy and saturated fat is no joke, man... I've loved cream pasta all my life but it puts me right to sleep now... I literally cant eat it anymore o(-< )
It replaces the typical cream/butter/roux that forms the base of traditional cream pasta/alfredo/mac n cheese with homemade walnut milk, made by blending raw walnuts & water(that's it!!) Need y'all to get on walnut milk as a cream replacement in cooking fr it's crazy... Walnuts are super good for you, so I'm trying to eat more, but I cant stand the bitterness/texture so it's hard... but blending them into milk/cream solves both the texture & taste problem... The texture is just as creamy and smooth as real cream (given u blend it thoroughly), and you can't taste the bitterness at all mixed w the other strong savory flavors; it only adds creaminess & a delicious mild nuttiness.
Full Ingredients (with detailed notes):
homemade walnut milk: forms the base of the sauce; made by blending raw walnuts and water until a creamy milk-like/cream-like consistency. Alternatively, use cashew milk made with the same method, but walnuts are much healthier than cashews fyi! cashew cream has a very creamy & lightly sweet taste, & works equally well
nutritional yeast/brewer's yeast: (i use around 2 tsp i think; add more to taste. Can omit and use only cheese if you don't have it! Nutritional yeast is v good for you so I'm trying to eat more of it, but it's totally optional)
cheese of choice: ~2 spoonfuls, or to taste. for alfredo sauce, use parmesan(parmigiano reggiano) and/or pecorino romano cheese. For macaroni & cheese, use cheddar (or something similar.) Feel free to use vegan cheese!
~1/2 tsp vegetable oil (canola oil, olive oil, avocado oil etc) (per serving): makes it super creamy, just like traditional alfredo/mac n cheese; recommended, but can omit for a lighter texture
salt and black pepper to taste: Important..! If it's salty enough after adding cheese u can omit, but a pinch of salt can sometimes make or break a dish!
- optional: minced or granulated garlic to taste
- optional: parsley for garnish
- optional: any veggies to add in; customize as you like
Note: personally, I'm not vegan and much prefer using real cheese for the taste, but it is possible to use ONLY nutritional yeast-- that's definitely the most healthy & lightest option. However, I found that using only nutritional yeast didn't satisfy my taste standards... felt like it was missing something... So for vegans I think it would taste better to also add vegan cheese! (Unless you don't mind the taste of pure nutritional yeast, of course)
I've tried using both parmesan(for alfredo) and cheddar(for mac n cheese) and both were delicious~
Instructions:
First make the walnut cream:
- add some walnuts and water to a blender (I dont measure... i just add the walnuts, and then add enough water until the walnuts are submerged and floating, and it roughly looks like there's a 2:1 ratio of water to walnuts visually?)
- blend until completely smooth and a creamy milk-like consistency. taste & adjust until the consistency is right; add more water if too thick, more walnuts if too thin. should be liquid, but taste buttery & creamy- if it burns the back of your throat that's normal for walnuts. You won't taste that at all in the actual dish, i promise. If your blender is strong enough, no need to strain (and it keeps the fiber in!). Even if there are tiny bits of walnut, I honestly think it adds a nice texture, but you can try straining it if you want. Store leftover in the fridge!
For 1 serving:
Add some walnut cream to a bowl, proportional to the amount of sauce you'd like to eat with your serving of pasta.
Then add the vegetable oil, pinch salt & pepper*, nutritional yeast, & optional garlic. (*u could add salt & pepper at the end, but from experience i know i'll need a pinch of salt, so I just add it here). (i don't measure btw)
Cover and microwave for 30 sec, then mix well with chopsticks until creamy & smooth.
Then add the cheese of choice and mix well. If the cheese doesn't melt, microwave 15-20 sec more or until it's melted. (For parmesan cheese, I found that I didn't need to.)
^I didn't measure the amount of cheese but that's how much i added (parmesan)... + a light sprinkling on top at the end as garnish.
After that taste and adjust if needed but... The sauce is done!! that's really it!!! (You can increase the ingredient amounts if making more servings and heat it on the stovetop (on low heat) too if you want.)
All that's left is to add to hot pasta...
(I normally start with boiling the water for the pasta before doing anything else, and make this easy sauce while the pasta is cooking. Make sure you salt the water!! I add about a tsp of salt and make several servings of pasta at once (saving any leftover pasta in the fridge). I make the sauce right before eating because it's easy, but you can also make a bigger batch and save in the fridge for later too.)
AAAND IT'S DONE!!! YAAAY
ENJOY THE RICH & CREAMY DELICIOUSNESS OF ALFREDO/MAC N CHEESE WITHOUT FEELING LIKE TOTAL CRAP AFTERWARD!!! It's crazy being able to eat a bowl of cream pasta and not feel like I'm going to fall asleep after... Thank you walnut cream for my life...
One Pot Rice Cooker DakJuk (Korean Chicken and Rice Porridge)
Full Recipe 🍚 ⇩ Macros per serving (half the rice cooker): Protein: 49g Carbs: 60g Fat: 14g
Ingredients per 2 servings (the entire rice cooker): - 2/3 cup jasmine rice, uncooked - 3 cups chicken bone broth - 1/2 cup onion - 10oz boneless, skinless chicken thigh - 1 medium-sized carrot - 1 tbsp sesame oil - 1 tbsp soy sauce - salt and pepper to taste - 1/2 tbsp minced garlic Topping: - 1 medium-sized green onion - 1 tsp sesame seeds
How to make it yourself: 1. Thinly dice your carrot, green onion, and onion. 2. Wash your raw rice and place the washed rice into the rice cooker. 3. Pour in your chicken bone broth and add in your onions, carrots, sesame oil, soy sauce, salt, pepper, minced garlic, and chicken thighs. 4. Set your rice cooker to cook for 1 hour on the porridge or white rice setting and let it cook 5. Once done mix everything together and shred the chicken using a spoon or fork. 6. Take out half of the porridge from the rice cooker, plate it, top it off with half the green onions and sesame seeds, and enjoy. (X)
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I am no nutrition expert but I do have a pretty damn good track record of keeping myself alive, so I want to remind you all that "fed is best" also applies to adults. There's nothing you could eat (that has been deemed fit for human consumption, I don't mean asbestos you smartass) that would be worse for you than just straight-up not eating. No food is as bad as no food.
A protein bar isn't the best possible source of protein in your diet, but it's better than not getting that protein. Fresh fruits would be better than orange juice, but if your choices are between having the orange juice and not getting the vitamins at all, you drink the fucking orange juice.
If you were out at winter while barefoot, and your options were between wrapping random newspaper around your feet, or not having anything to protect your feet, you wouldn't think "newspapers are a worse option than proper shoes, therefore I shouldn't take this worse option" and go barefoot.
I didn't think of this the first time I ran across this post, but there's actually a fantastic book dedicated to this exact principle:
Cooking is Terrible: sadly, you still have to feed yourself
It's geared toward people who struggle a lot with preparing even simple meals, particularly neurodivergent or otherwise disabled people. To that end it includes a lot of suggestions along the lines of 'pick at least one food each from three of these five lists, put them on a plate, you have a meal.' (e.g. cheese slices, apple slices, lunch meat, crackers.)
(It is not geared toward people who need to follow a specific diet, to which they say, essentially, 'I assume you know what you need to replace.')
(Also the author is nonbinary, which is great, but still a side-note to how damn useful the book is)
And remember: adding ranch to vegetables does NOT remove the nutrients from those vegetables. It is not 'as bad as not eating vegetables at all.' YOU NEED THOSE NUTRIENTS.
