ENG 🇺🇸 Let's talk about diet after tummy tuck (or any kind of) surgery!
First, you want to heal fast. Second, you don't want to get dangerous swelling or infections.
I want to make it short and quick so I will write some foods you want to definitely include in your diet while recovering 👍: 1. Water!
2. Herbal teas - chamomile, raspberry, ginger (but wait some time after surgery, because it can thin your blood). There are a lot of others, but it may differ depending on your location.
4. Fruits - pineapple, mango, papaya, apples, oranges, grapefruit.
5. Berries (grapes, blueberries, blackberries, strawberries, raspberries).
6. Veggies (broccoli, cauliflower, carrots, sweet potatoes, beets, brussel sprouts).
7. Fish - salmon, tuna and other fatty fish.
10. Leaf greens (spinach, kale, bok choy, romaine lettuce).
11. Nuts and seeds.
12. Legumes - beans, lentils, peas.
13. Whole grains.
14. Dairy rich in protein and probiotics.
Avoid or try to minimize intake (foods that can cause inflammation) ❌
1. Sugar and other refined carbs.
2. Processed foods
3. Trans fats
4. Omega 6 rich oils (soybean oil, sunflower oil, rapeseed oil, grapeseed oil).
LV 🇱🇻 Parunāsim par uzturu pēcoperācijas periodā.
Vispirms, svarīga ir dzīšana.
Otrkārt, jāsamazina tūskas un infekciju risks.
Lai būtu īsi un ātri, šeit saraksts ar ēdieniem, ko iekļaut savā uzturā pēc operācijas 👍: 1. Ūdens!
2. Zāļu tējas (kumelīšu, aveņu, ingvera (šo mazliet vēlāk, jo var saškidrināt asinis) un daudz citu - latvieši to labi pārzina (piem., pelašķu, vīgriezes, āboliņa u.c.).
4. Augļi - ananass, mango, papaija, apelsīni, āboli, greipfrūti.
6. Dārzeņi (visi zaļie, puķkāposti, burkāni, bietes, saldie kartupeļi, kartupeļi).
8. Vistas gaļa
9. Lapu salāti
10. Rieksti un sēklas.
12. Zivis - lasis, tuncis u.c.
13. Pilngraudu produkti
14. Olbaltumvielām un probiotiķiem bagāti piena prod.
No kā izvairīties ❌:
1. Cukurs u.c. rafinētie ogļhidrāti
2. Apstrādāta pārtika (gatavo ēdienu pats!)
4. Eļļas, kam augsts Omega 6 saturs - rapšu, sojas, vīnogu kauliņu un saulespuķu.
Let This Bruce Lee Story Inspire You 💪⠀
A story from Stirling Silliphant a student of Bruce Lee; This morning Bruce said to me “We’re going to go five.” He said, “When you get to three, we’ll shift gears and it’s only two more and you’ll do it.” I said, “Okay, Hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m ok for three or four minutes, and then I really began to give out. I’m tired, my hearts pounding, I can’t go any more and so I say to him, “Bruce if I run any more.” — and we were still running—- “if I run any more I’m liable to have a heart attack and die. He said, “Then die.” It made me so mad that I went the whole five miles. Afterwards I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.” ⠀
The only limits we have are those we place upon ourselves. ⠀
What do you think? ⬇️
I fell off track.
You know how many Monday’s I’ve woken up and that’s the first thing that crossed my mind? That feeling of guilt, failure, regret, shame, disappointment in myself…
Why can’t I just stick to my diet?
Why is this so difficult?
Why do I always struggle on the weekends?
Why am I always starting over on Monday?
So this is what I’d do:
Punish myself by cutting calories way back, do a lot of extra cardio to make up for my poor food choices on the weekend and shame myself for failing yet again.
In this process, all I was doing was creating a negative effect of ‘dieting’ that made me feel like I was a constant failure. I made it too difficult on myself, not realizing how restrictive I was being.
Some things I did to change this never-ending cycle were:
*Changing my relationship with food and realizing that I needed to fuel my body with good foods, not just eat whatever I felt like.
*Making sure I had yummy sources of protein on hand to help fill my sweet tooth (protein bars, protein ice cream, protein mug cakes).
*Giving myself some grace and realizing that nobody is perfect 24/7.
*Not punishing myself with extreme restriction and excessive cardio to make up for bad choices.
So on this Monday, if you are feeling guilty or disappointed in yourself for poor food choices over the weekend, don’t punish yourself by restricting food or doing extra workouts to make up for it. Instead, get right back to your normal plan and think about making some of those changes above which helped me tremendously to get out of that constant cycle.
We all fall off track at times. But if you can learn from your mistakes, understand where you can change some of your habits and stop restricting yourself so much, next Monday you can wake up feeling GREAT about the choices you made over the weekend!
💯My hope is that just one person sees my page and decides not to give up.
Exercising consistently is HARD. Eating healthy consistently is HARDER. Just because living a healthy lifestyle can be hard doesn’t mean it’s impossible. YOU CAN DO IT! Believe in yourself, because you know I do 💯
8 642 hours ago
Omg how pretty is this one 😍
Go to Squaterella.co.uk to shop 💖
I hear often people say ''Noooo I minimize the amount of carbs in my diet as I don't want to get fat!! '' Well let me tell you something now.. stop this BS! You need carbs!!
However, you will gain weight whenever you consume more than you expend. Let's say you eat and eat and eat, and you don't exercise (enough), then you will gain weight. 🎂🍔🎂🍨 Whenever your expenditure is more than your intake you will lose weight.
Which is called a calorie deficit.💥
So why do you need carbs❓
Energy: Carbohydrates are the main source of energy for our brains and bodies to function properly.When carbs are eaten they are eventually digested and broken down into smaller sugar molecules called glucose.These glucose molecules are stored in the liver and muscles to be used for fuel, especially during physical activity.
Muscle Gain: Without an adequate amount of stored glucose in the body, other nutrients, such as fat or muscle protein, are utilized to make energy.With the correct amount of carbohydrates available to muscles, protein can be free to do its main job of repairing and rebuilding muscle tissue, which maximizes muscle gain. 💪🏼💪🏿 Hope this helps 💖
🌟Monday accountability weigh in, down 1.6lbs in 7 days and 0.2% in body fat🌟
Very happy with that because I might of had the odd the chocolate bar or kebab (only had one kebab)😋😋😋
The day the power of love overrules the love of power, the world will know peace.” “Why can't people just sit and read books and be nice to each other?” Peace comes from within. Do not seek it without....Say no to book of Violence , Preaching of Volience, Let there be love....
People always say, "I wish I had your motivation."
Girlllll, this ain't about motivation. Its about COMMITMENT. I show up for me because I told myself I would. I follow through on commitments I make to myself because I know taking care of me is the only way to truly take care of others. Motivation has NOTHING to do with it.
Its not something I always WANT to do. But I do it anyway. Because I said I would. And we should never break promises we make to ourselves.
You wouldn't break promises over and over to the people in your life you care about, right? Start treating yourself like you would someone you love... and before you know it, you will BE someone you love, and you won't need motivation to show up to appointments you've made with yourself. You'll just want to, or at the very least you'll show up because YOU matter to YOU.
If you need help holding yourself accountable, you know where to find me! ♥️♥️♥️ We start again March 4th!!