Hi everyone,
Welcome to the November newsletter for GUFAB, and apologies about the lack of letter in October. I hope everyone survived (or is currently surviving deadline season). It is a drag, but just a necessary part of uni life. Good luck for any coursework or exams currently on! and do remember to take breaks, socialise and exercise during exam time. You’ll do better on your exams if you let your mind relax, repair and creatively think.
Being kind to yourself in dips <3
Trigger warnings: discussions of disordered eating, relapse. Remember, everyone’s journey is different so please don’t compare yourself.
After taking a downward spiral recently with the whole food stuff, I felt quite bad. I thought I had gotten rid of certain behaviours I used to do under stress, yet there I was with another unfinished meal in front of me. I was thinking about everything other than nourishing my body and keeping myself fit and healthy with good food. When I didn’t really eat a meal, I’d resort to a slice of toast or hot chocolate later on – comfort foods that weren’t made to substitute a meal but did in my case. To anyone else who has relapsed lately, or even long ago, I just wanted to say that it’s not the end of the world. Even if it feels like you were doing so good, then just ‘failed’ yourself – you haven’t failed. You are just living, experiencing the ups and downs of your own journey. It will get better, and ignoring it is not acting in your best interests.
Some questions I asked myself during my relapse
- What is the cause? Did anything happen around the time you started your old eating disorder habit again? What is your life like right now?
- Is there anyone you can speak to about this – personally or professionally?
- Are there any meals you absolutely love or foods you enjoy consuming? Have more of them while you get better at finishing meals.
Everyone’s journey is different, but identifying sources of support, causes of the issue and steps you can take to keep your energy levels up are productive things to do. Spend time outside, go to lovely events, paint and hang out with your friends. There are always better coping mechanisms than restricting/controlling your eating.
Seasonal fruits and veg
This month’s fruit and veg is matching the autumn leaves.
Beetroot
Red cabbage
Parsnips
Pears
Cranberries
Playlist for the month ahead
I’d like to – Corinne Bailey Rae
An artist I’ve been listening to a lot lately. Love her – such a vibe.
Songbird – Eva Cassidy
Sometimes we need some gentle vibes, and Cassidy hits the spot just right.
Ain’t no mountain high enough - Diana Ross
This is just such a happy, loving tune!
Here comes the sun – The Beatles
Wrong time of year, but also maybe not?? It’s been quite sunny lately
Recipe section
Here are some cosy bakes to get you through exam season. I’ve included some recipes that need no baking, because it may help people during the energy crisis.
Flapjacks
Ingredients
200g soft pitted dates
150g smooth peanut butter
150g maple syrup
2 tsp dairy-free spread or coconut oil
150g porridge oats
150g rice snaps
80g cashew nuts
5 tbsp 4-seed mix (walnuts, hazelnuts whatever you like)
2 tbsp chia seeds (or 2 tbsp 4-seed mix)
Method
Line a 26 x 16cm baking tin with non-stick baking paper. Blitz the dates in a food processor until finely chopped and sticky, adding 2 tbsp of water if needed to help the mixture come together.
In a small saucepan, heat the peanut butter, maple syrup and spread to melt together, mixing with a wooden spoon to combine.
Mix the oats, rice snaps, nuts, 4 tbsp 4-seed mix and the chia seeds in a mixing bowl. Pour in the peanut butter mixture and the blitzed dates, then use a wooden spoon to mix very well.
Press the mixture into the lined baking tin, then sprinkle the remaining 1 tbsp 4-seed mix evenly over the top, pressing the seeds in with your fingers. Transfer to the fridge for at least 1 hr to set. Once set, cut the flapjacks into 10 bars. Will keep for up to 5 days in an airtight container in the fridge.
Rocky road
Ingredients
200g digestive biscuits (Rich Tea can also be used)
135g butter
200g dark chocolate (70% cocoa works best)
2-3 tbsp golden syrup
100g veggie mini marshmallows (chopped regular marshmallows work too)
Icing sugar to dust
Optional (up to 100g)
raisins, dried cranberries or any dried fruit
nuts
popcorn
honeycomb, broken into pieces
Method
Grease and line an 18cm square brownie tin with baking paper.
Place 200g digestive biscuits in a freezer bag and bash with a rolling pin or just the side of your fist until they're broken into a mixture of everything between dust and 50p-sized lumps. Set aside.
In a large saucepan melt 135g butter or margarine, 200g dark chocolate and 2-3 tbsp golden syrup over a gentle heat stirring constantly until there are no or almost no more lumps of chocolate visible, then remove from the heat. Leave to cool.
Take the biscuits, 100g mini marshmallows and up to 100g of additional ingredients (dried fruit, nuts, popcorn, honeycomb), if you like, and stir into the chocolate mixture until everything is completely covered.
Tip the mixture into the lined baking tin, and spread it out to the corners. Chill for at least 2 hrs then dust with icing sugar and cut into 12 fingers.
Baked banana porridge
Ingredients
2 small banana, halved lengthways
100g jumbo porridge oats
¼ tsp cinnamon
150ml milk of your choice, plus extra to serve
4 walnuts, roughly chopped
Method
Heat oven to 190C/170C fan/gas 5.
Mash up one banana half, then mix it with the oats, cinnamon, milk, 300ml water and a pinch of salt, and pour into a baking dish. Top with the remaining banana halves and scatter over the walnuts.
Bake for 20-25 mins until the oats are creamy and have absorbed most of the liquid.
Thank you for this reading this latest newsletter from GUFAB. It was a very personal one, and I hope the article on relapse can help anyone else who is also struggling currently.
Lots of love,
Aysha