| How to Stop Thinking of Something or Someone Posted: 17 Jun 2016 05:00 PM PDT You can't get an embarrassing moment or a cute barista off of your mind. These kinds of thoughts are common, but if they're proving to be too distracting, there are steps you can take to rid yourself of unwanted thoughts. Start by putting your full attention on this article. EditEngaging in Thought Stopping - Write your thought(s) down. Your thoughts are distracting you from your daily activities and causing you unhappiness, anxiety or worry, so the first thing you must do is put them on paper. Write down all your upsetting thoughts in order of the most stressful to the least stressful.
- For example, if you keep thinking you might lose your job, your list could look something like this: 1. How will I be able to pay my bills and take care of my child? 2. What if I can't find a new job? 3. I'll be so embarrassed if I'm escorted by security out of the office with my belongings in a box.
- You're going to begin your practice with the least-stressful thought.
- Imagine the thought. Sit or lie down in a private place. Close your eyes. Imagine a situation in which you might have this stressful thought.
- Stop the thought. Set a timer, watch or other alarm for three minutes. Then focus on your unwanted thought. When the timer or alarm goes off, shout "Stop!" That's your cue to empty your mind of that thought. Think of one intentional thought (the beach, etc.) and keep your mind fixed on that image or thought for 30 seconds. If the upsetting thought comes back during that time, shout "Stop!" again.
- You can stand up when you say "Stop" if you'd like or snap your fingers or clap your hands. These actions reinforce the "Stop" command and further interrupt your thought.
- Instead of using a timer, you can tape-record yourself shouting "Stop!" at one-, two- and three-minute intervals and use the recording to do the thought-stopping exercise. When you hear your recorded voice say "Stop," empty your mind for 30 seconds.
- Practice. Repeat this exercise until the thought goes away on command. Then try the exercise again and interrupt the thought by saying "Stop" in a normal voice rather than a shout. Once your normal voice is able to stop the thought, try whispering "Stop." Over time, you can just imagine hearing "Stop" inside your mind. At this point, you should be able to stop the thought whenever and wherever it occurs. Once you've achieved that level of control, choose the next thought on your list and continue thought-stopping.
EditKeeping Busy - Get active. Engaging in a sport that requires you to focus on your body and/or eye-hand coordination is a good way to clear your head. Plus, exercise brings the added benefit of producing the brain's feel-good neurotransmitters, endorphins, which will improve your mood.
- Do something mentally strenuous. Challenge yourself mentally by completing a Sudoku or crossword puzzle, solving complicated math problems or following a complex set of instructions to complete a project. The mental focus it will take to do these kinds of activities will leave you with no time or mental energy to think your unwanted thoughts.
- Laugh. Laughter can take your mind off worries. When we laugh, our brain is engaged--it's instructing our body to make a series of gestures and sound. Laughing helps reduce stress, so if your recurring thoughts are causing you anxiety, laughter really is good medicine. Hang out with friends who simply crack you up, rent a funny movie or try a laughter yoga class. You can even find therapists who specialize in "laughter therapy," which teaches people how to openly laugh at things that aren't usually funny and to use humor to cope with difficult situations.
- Talk it out. Often the best way to get a thought out of your head is to share it with someone else. Turn to a friend or family member who's a good listener and tell them what's on your mind. If you feel as though your difficulty in dealing with your unwanted thoughts is more than a friend can help with, turn to a professional therapist or counselor who can work with you.
EditUsing Your Brain - Practice acceptance. If you've tried just not thinking about someone or something, you know it's not really possible--if it were that easy, you wouldn't be reading this article. In fact, research has found that it is better to accept your unwanted thoughts rather than to push them away. In one study, participants who practiced acceptance were less obsessive, had lower levels of depression and were less anxious than those who tried thought suppression.[1]
- Accepting your thoughts, also known as being mindful, doesn't mean you have to like them or even agree with your thoughts. You simply have to accept them as part of your current reality. Allow them to exist and make no effort to try to control or change them. By doing so, you take away their power, and they begin to occur less frequently.
- Use focused distraction. You may have already tried distracting yourself to get the thoughts you want to avoid out of your head, but have you tried focused distraction? Studies suggest it is better to distract yourself with just one thing rather than jumping from one thing to another trying to divert your attention from unwanted thoughts. Aimless mind-wandering is associated with unhappiness, so choose a specific task, book or piece of music to concentrate on and give it your full attention.
- Throw them out. In a study published in the journal Psychological Science, researchers found that when people wrote down their thoughts on a piece of paper and then threw the paper away, they mentally discarded the thoughts as well. [2]
- Check for a lesson. If you're having obsessive thoughts because of a mistake you've made and you keep mentally re-living the error, try treating the situation as a lesson. Ask yourself what the lesson is and what you can learn from your mistake. Try summing it up in just one sentence or less and write it down.
- Do not think "I've got stop thinking about ______" or "I can't think about _____" as it will just make you think about that person or thing more.
- Don't expect fast results. It's likely that even after trying all this out that unwanted thoughts of the person or situation will still pop into your mind from time to time. Accept this as being a natural part of your goal to begin moving on, be patient with yourself, and keep going with the knowledge that eventually this person or situation will fade from your mind with time.
- If you do think about it, try to start up a conversation with someone. That way you will focus on what the person is saying and not the bad situation.
- If you see them daily, imagine them in your mind as a different person.
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| How to Teach Your Dog to Love the Crate Posted: 17 Jun 2016 09:00 AM PDT Crate training your puppy or adult dog is beneficial for both you and your dog. If you introduce your dog or puppy to the crate gradually and with lots of positive reinforcement, the crate will soon become a safe, den-like space that your dog enjoys resting in. You can either train your dog or puppy to love the crate slowly, over several days or even weeks, or in just a weekend, depending on what works best for your dog and your schedule. Adult dogs may take a bit longer to crate train than puppies, but be patient and your dog will learn to love the crate in no time.[1] EditPreparing the Crate - Choose an appropriately-sized crate. Your dog's crate should be just large enough for the dog to stand up in, turn around, and lie down comfortably. One of the reasons that crate-training is effective for housebreaking a dog is that dogs will not eliminate waste where they sleep. If the crate is too large, the dog may use one end for sleeping, and use the other as a latrine. [2]
- If your puppy is still growing, you can buy a crate that will accommodate his adult size, and block off part of it with a divider (sold with some crates) to fill up the extra space.
- Many humane societies and some veterinarian's offices rent crates, so you can get one that is the appropriate size for your puppy and trade up as the animal grows.
- If you plan to use the crate for air travel, be sure to choose one that is approved by the FAA or your airline of choice.
- Choose the right kind of crate. There are many different kinds of crates you can buy, including wire, plastic, and soft-sided. Choose the best crate for your dog and circumstances.[3]
- Wire crates are the most inexpensive and breathable, and usually come with dividers for walling off part of the crate to accommodate a growing puppy.
- Plastic crates feel cozier to most dogs, and can usually be used for air travel. However, they aren't the best choice in hot weather, or for dogs that get hot easily.
- Soft-sided crates are lightweight and portable, however many dogs can chew their way out of them, and they can be difficult to clean.
- Find a good spot for the crate. When you begin crate training, it is best to put the crate in a place where you and your family spend a lot of time during the day, like the kitchen or living room. Dogs are social animals, and like to feel that they are part of the pack. It is important not to put the crate in an isolated location, like the basement or garage. The crate should never feel like a punishment for your dog.[4]
- You should plan to move the crate to your bedroom at night when training a puppy, so you can take the puppy out when it needs to go to the bathroom.
- Some dog owners simply set up two crates, one in the living area of their homes, and one in the bedroom.
- Make the crate comfortable for your dog. Place a blanket or towel on the bottom of the crate for the dog to sleep on. If you are using a mesh or wire crate, you can also drape a breathable blanket or towel over the top of the crate to create a cozier, more den-like atmosphere that may help your dog feel more secure.[5]
- Some dogs and puppies might mistake the bedding for something to chew on, or as bathroom material. If this is the case, remove the bedding and clean the cage, and proceed without bedding. You can add it back in later as your dog matures.[6]
- Be enthusiastic about the crate. As you set up the crate, your dog may come over to investigate it. Say positive things about the crate to show your enthusiasm for it, and allow your dog to explore. However, you should not try to force your dog into the crate or close the door right away if he goes inside. Getting used to the crate takes time and patience, and the more excited you seem about the crate, the more excited your dog will become.
EditCrate Training Gradually - Open the door to the crate. Leave the door of the crate open and verbally encourage your dog to check it out. Your dog dog may go in to have a look see, or may not be so easily convinced. If your dog does enter the crate, be sure to give a lot of positive praise to let him know that you are pleased.
- Do not shut the door on the dog if he does enter; wait until the dog is secure being in the crate before you close the door.
- Put some treats inside the crate. You can close the treats inside the crate for a few minutes to build your dog's interest, or let the dog get to them right away. It is OK if the dog just pokes its head in to get the treats at first. Gradually move the treats further and further back into the crate until the dog has to go completely inside to get them.
- Place a favorite toy inside the crate. If your dog is not responding well to treats, try placing a favorite toy, or a brand new and especially tempting chew toy inside the crate.
- Feed your dog meals in the crate. Once your dog will voluntarily enter the crate to retrieve a toy or treat, you can begin feeding him meals inside the crate. Put the food dish all the way back in the crate, and leave the door open while the dog eats his first meal or two in the crate.
- Begin closing the door. Once your dog seems content standing and eating in the crate, you can begin closing the door while he eats. Stay nearby where the dog can see you. At the first few feedings, open the door as soon as the dog is done eating. Then gradually leave the door shut for a few additional minutes after each feeding, until the dog is staying in the crate for 10 minutes at a time.[7]
- Get your dog used to longer stays in the crate. Once your dog is used to eating in the crate with the door closed, you can leave him in for longer periods of time. Call your dog to the crate and give him a treat. Then choose a command, such as "kennel up," point to the crate, and encourage him to enter. When he does, give him a treat and close a door. Stay near the crate for the first 5 to 10 minutes, then leave the room for a short time. Come back in the room, and let the dog out.
- Repeat this process a few times a day for several days, gradually increasing the time your dog spends in the crate.
- Crate the dog while you leave the house. When your dog can successfully stay in the crate for 30 minutes without whining or showing signs of distress, you can leave him in the crate while you leave the house for short outings. Make sure to exercise your dog before you leave, and put him in the crate. You may want to leave a toy or two with him. The simply put him in the crate as you have been doing and leave without any extra fuss.[8]
- Crate your dog at night. It is best to keep the crate in your bedroom initially, especially if you have a puppy that may need to pee during the night. As the dog gets used to sleeping in the crate overnight, you can move the crate to a different location if you prefer.[9]
- Don't keep your dog in the crate for too long. Dogs need exercise and social activity to remain physically and emotionally healthy, and over-crating can lead to problems. Be aware of the following crate-time guidelines, and avoid leaving any dog in a crate for over 5 hours at a time, except at night.[10]
- Age 9-10 weeks: 30-60 minutes.
- Age 11-14 weeks: 1-3 hours.
- Age 15-16 weeks, 3-4 hours.
- Age 17+ weeks: 4+ hours (but never more than 6!).
- Respond to whining appropriately. Don't let your dog out of the crate because of whining, unless you believe the animal needs to eliminate. Otherwise, you are rewarding the whining and encouraging the behavior in the future. Ignore your dog's whines for a few minutes. If he does not give up, take him outside quickly and matter-of-factly to eliminate, and then return the dog to the crate. Make sure you do not teach the dog that whining = escape from the crate.[11]
EditCrate Training Over a Weekend - Make a schedule and train your dog over a weekend. Many people don't have time to spend weeks crate-training a dog. If you follow the prescribed steps here, and remain positive and patient with the dog, most animals can be conditioned to love the crate in a single weekend.[12]
- Get the crate ready ahead of time. Purchase your crate and place it in the desired location. You can do this a few days ahead of time to get the dog used to the crate's presence. Leave the door of the crate open so your dog can explore.
- Begin placing treats in the crate Friday night. Sneak a few treats into the crate on Friday evening, and replace them as your dog discovers them. You can continue to sneak treats into your dog's crate after the initial training period is over to help maintain the positive association with the crate.
- Serve Friday night dinner in the crate. Put your dog's evening meal in a bowl in the back of the crate. If your dog is reluctant to enter the crate completely, slide the bowl closer to the door, but as the dog begins to eat, try to push it further into the crate. If the dog seems comfortable, close the door until he is done eating, but only if things are going well.
- Begin active training on Saturday morning. For the first training session, sit down next to the crate and call your dog. Show the dog a treat, and give a command to enter the crate (for instance "go to bed" or "kennel up",) then toss the treat into the crate. When the dog goes into the crate to get the treat, give him enthusiastic praise, and another treat while he is inside. Give your dog another command (e.g. "come out" or "OK") to leave the crate, and then repeat.
- Repeat this process 10 times, then take a short break, and repeat another 10 times.
- Ask your dog to earn the treat. Later Saturday morning, do another session. Give the first few treats as before. After a few times, instead of just throwing the treat into the crate, give the command and don't give the treat until your dog has entered the crate. Then give the command to leave the crate and give your dog another treat when he comes out.
- Repeat this about 10 times, or until your dog appears to understand what is happening.
- Take a short break, and then do another 10 repetitions.
- Close the crate door on Saturday afternoon. Begin by sending the dog into the crate and giving him a treat a few times as before. After a few repetitions, send the dog into the crate, give him a treat, and then gently close the crate door. Feed the dog a few treats through the door, and then open it. Give your dog the command to come out, and repeat.
- Do the exercise 10 times, leaving the door open a little longer each time. Try to build up to 10, then 30 seconds.
- If your dog seems anxious, only close the door part way at first.
- Using lots of positive reinforcement throughout this process will minimize your dog's anxiety.
- Increase the time in the crate. Take a break, then repeat the above exercise. This time, once you close the crate door, sit down near the crate for increasingly long intervals of time, until the dog is comfortable being in the crate for a minute at the time.
- Accustom your dog to being in the crate alone. On Saturday evening, begin practicing leaving the dog alone in the crate for short periods. Begin with a few short stays in the crate as above. Next, send the dog into the crate, and then walk across the room or out of sight before coming back and rewarding your dog. Repeat this process 10 times. Then take a half hour break, and do it all again.
- Practice longer crate times on Sunday morning. Get a chew bone, or a KONG toy stuffed with food, and ask your dog to enter the crate. Then give him the toy, close the door, and then relax in the same room reading or watching TV for half an hour while the dog chews the toy. When the time is up, give your dog the command to come out and open the door and take away the toy. Repeat the process an hour or two later.
- It is best not to celebrate the dog coming out of the crate too much. You want the dog to be excited going into the crate, not coming out.
- Give your dog a good workout. For the next session, you will want your dog to be well-exercised and ready to rest. Take him out for a long walk or play session, and get him tired out.
- Leave the room. Send your dog into the crate, and give him his special chew toy. Close the door and then leave the room for 10 minutes. Come back and let him out for awhile, then repeat the process with increasingly longer times in the crate. Make sure to give your dog play and bathroom breaks in between, and build up to an hour of crate time for your dog.
- Leave the house. On Sunday evening, it is time to try leaving the house. Send your dog into the crate and give him his chew toy. Then leave the house for 10 minutes. When your return, let the dog out of the crate and go about your evening. Do not celebrate or act excited about leaving or returning. You want to teach your dog that entering and exciting the crate is a totally normal event, and nothing to get excited about.[13]
- Head out on Monday morning. After the weekend crate training, your dog should be ready to stay in the crate for several hours at a time, depending on the dog's age. Exercise your dog thoroughly in the morning, and then send him to the crate and give him a chew toy. Be sure not to make a big fuss about leaving, and only stay gone for a few hours before returning to give your dog a midday break. Remember to follow the age guidelines below, and don't leave your dog in the crate for too long:[14]
- Age 9-10 weeks: 30-60 minutes.
- Age 11-14 weeks: 1-3 hours.
- Age 15-16 weeks, 3-4 hours.
- Age 17+ weeks: 4+ hours (but never more than 6 hours!).
- Do not use the crate as a form of punishment. You want the dog to love the crate, not fear it. Using the crate as a punishment will send the wrong message and teach the dog to hate the crate.
- Never leave a sick dog in a crate. If your dog is vomiting, has diarrhea, or a fever, do not leave it in a crate, and do take the animal to the vet right away.[15]
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| How to Start a Yeast Free Diet Posted: 17 Jun 2016 01:00 AM PDT A yeast-free diet is one method that's been suggested to combat symptoms caused by Candida yeast infections. Not everyone agrees that it is effective, but anecdotally at least, many people stand by the results, so you may want to try it. The theory is that the natural balance of yeast within a person's system is thrown off by an overgrowth, so taking out yeast-containing foods for about six weeks can restore the proper balance and quiet the infection. People who are prone to yeast infections regularly may find it useful to reduce the amount of yeast in their diet overall. EditAssessing the Problem - Consider your symptoms. A yeast infection most commonly occurs as itching, burning and white patches either in the oral or genital area. However, some people have experienced further symptoms, including depression, headaches, fatigue, stomach pain, and indigestion.
- Common, recurrent oral or genital yeast infections may be a sign of a more general yeast sensitivity. While the infection can be treated with a prescription, it is worth considering an underlying cause.
- Some yeast infections will not respond well to prescriptions and you may find trying a yeast-free diet useful just to regain the a balance that has been thrown off. Since it is not a high-risk endeavor, trying a yeast-free diet is a popular method for people suffering from persistent infections.
- Consult your GP. You should check with your doctor to be diagnosed, as many of the symptoms suggested are general and can be due to multiple causes. Candida yeast overgrowth can often be measured, but even that may not be certain, and diagnosis by symptoms alone is disappointingly speculative.
- If it is believed to be a yeast infection, you can get a prescription for antifungal medication (preferably a six week course) which you can take while on this diet as it will help kill the yeast infection. Appropriate antifungals include: Diflucan (Fluconazole), Lamisil (Terbinafine HCL), Nystatin, Sporanox
- Many traditional practitioners are unconvinced [1] that yeast-free diets are medically useful, so don't be surprised if your GP is not interested in what you choose to eat. Diet changes are difficult to measure (and could depend on individuals) so evidence may be limited for practical reasons, but nonetheless, not much exists.
- Prepare to change your diet. Whether you are imagining this to be simply for the next month and a half, or possibly for the foreseeable future, changing your diet can be a big undertaking if you aren't mentally prepared. Any time an elimination diet is starting, it is important to know all parameters of the diet and to be fully prepared. This is the number one key to success. Try to prepare yourself in advance, and find supportive people.
- Remember that the first few days are likely to be the worst as your body transitions to a new diet. With a yeast-free diet, the physical balance in your body is thrown off even further before it rights itself, like trying to a right a boat in a rocky ocean.
- Don't reward yourself with ways to cheat on the diet — instead, reward yourself with things that you love in other contexts, like being allowed to spend money or waste time on something you enjoy. Like other elimination-type diets, even the smallest "cheat" can cause a relapse of symptoms.
EditTrying a Four to Six Week Diet - Familiarize yourself with the foods that are off-limits. While you don't want to concentrate on the negative in a diet, it is important to know the boundaries as you adapt to a new set of habits.
- Stay away from anything that contains yeast, like most breads, processed foods, and baked goods.
- Sugar in any form (this included sucrose, glucose and fructose) is also a danger as yeast feeds and grows on sugar.
- Refined grains, malted products, and fermented products (vinegar, soy, ginger, beer and wine), including all alcohol, either contain yeast or quick-acting carbohydrates which feed the growth of yeast.
- Dairy products should be avoided, as with most cheese. The primary exception in this category is yogurt with living cultures.
- Any mushroom or fungus is out.
- It is recommended that you avoid stimulants like coffee, chocolate, black tea and so forth, as they release stored sugar into the body and so provide a breeding ground for yeast. The same applies for artificial sweeteners and spicy foods.
- Familiarize yourself with the foods that you can eat. Much easier than creating a list of foods you can't eat, is to create a list of foods that you can eat and stick to those. Find ways to make these foods interesting and broaden your horizons if any of these foods are ones you have yet to try. Essentially you are aiming for a diet of fresh greens and fresh proteins, with limited fresh fruits and dairy (as they are higher in sugars), and complex grains. But get to know the details so that you can make foods you enjoy! Things you can eat include:
- Fresh meat, chicken and fish.
- Eggs.
- Garbanzo beans and lentils.
- Avocado.
- Walnuts, cashews, hazelnuts, macadamias, and coconut.
- Brown rice (no white rice) and rice cakes.
- All vegetables, fresh or frozen, including onions and garlic.
- Fruit that is not bruised (but no melons or grapes).
- Limited milk (125ml per day) or soya / rice milk.
- Plain yoghurt with active cultures.
- Low fat cottage cheese with no sugar.
- Homemade popcorn.
- Plain chips with no MSG.
- Herbal teas.
- Familiarize yourself with treats. These are foods allowed weekly (only one item of each), that won't throw off your balance entirely in one serving, but will disrupt things if they become habitual. Foods like these include:[2]
- Whole wheat pasta.
- Tomato paste.
- Cheeses such as Camembert or feta.
- Tinned tuna in spring water (as opposed to fresh tuna, which is regularly acceptable).
- Spices.
- Continue this diet for four to six weeks. At the end of this period, the system infection should be gone, and all the symptoms relieved. If you are not feeling fit and healthy after committing to the diet for this period, then a yeast infection may not be the underlying cause of your symptoms as that should be long enough for your body to retain balance
- And, as with any allergy, removing the culprit from your diet for a set period is a perfect way to test for a sensitivity. The trouble can be that while some allergies have very clear, obvious reactions like a skin rash or asthma attack, you may consider the symptoms of a yeast sensitivity difficult to be sure about. It's important to remember to trust what you feel.
- Slowly add foods back into your diet over a period of a few weeks. If your infection has cleared up and you would like to start eating certain foods again, it is safe to do so slowly without triggering the same infection.
- However, if you are sensitive to yeast infections in general your system will still react to a high level of yeast or yeast-generating environments. Therefore, it is sensible to add foods back slowly and be aware of any negative reactions. This way, you can determine whether it is a sensitivity to yeast or to something else you happened to stop eating.
- You may find that you feel better on a yeast-free diet for the long-term, as some systems are prone to yeast imbalance. You can try it and see!
EditShifting Your Diet for the Long Term - Change your attitude. The primary thing to keep in mind is that you will be focusing on eating completely fresh foods — nothing fermented, nothing baked, nothing fungal, and nothing that is likely to have attracted any growths. While there is more to it than that, this overall mental attitude can help you make decisions when you come across a new food. Don't have an "I can't have that" attitude; have an "I choose not to have that" attitude!
- Think of your food not as a treat for your mouth but fuel for your entire body, and choose things that will be pleasing for every part of a healthy you. Mentally associate positive health and feeling good with the foods that are beneficial, and remember the consequences of the foods that are off-limits.
- Remove yeast from your diet. If you think a yeast-free diet may be more healthy for your body type overall, try working toward taking yeast out of your diet for good. Rather than thinking about specific foods that are or aren't allowed, imagine creating a diet that will serve your body most effectively.
- Gluten-free diets have become more popular among a wide range of people, but it has been suggested that some of those cases may actually be yeast allergies, since the two show up in many of the same places. If you have tried a gluten free diet that works some of the time but not always, it may be worth investigating where the two differ.
- Partner up with a friend. Mutual support is a great way to keep a project in the air, and a healthy diet will benefit anyone. Even if you are not eating exactly the same food, congratulating one another and reminding each other what's off limits is more useful than you might think. It can keep you motivated and help you hold yourself accountable.
- Planning meals in advance can keep your momentum going. Two people are better than one since there will be back-up if either of you starts to fall off the wagon, and preparing food will be a motivating force.
- Eating together is a positive social interaction. Certainly not everyone will have the time to spend every meal together, but even checking in on a regular basis will make a difference. Whether it's dinner every day with a spouse or lunch once a week with a co-worker, any form of patting each other on the back is a plus.
- Talk to a nutritionist. If you are serious about changing your relationship to food, it is worth planning meals that you like and that are good for you. A professional can help you determine the best combination to meet your needs.
- Each individual will find a different arrangement of meals that works best, so talking to someone can be a useful method to make starting a new diet a good experience, rather than stressful or frustrating. Remember, eating food that is good for your body should ultimately be pleasing. It may take a period of adjustment, but don't expect to suffer endlessly. A nutritionist can help figure out what you need to be satisfied.
EditMaking Meal Plans - Create breakfast that you will eat. Some people think of breakfast as something they grab as they run out the door, while others believe it is the most important meal of the day, and has to have enough calories to get the day started. Recognize your own tendencies and interests, and make meals that are right for you.Consider these options when making Breakfast:
- One piece of fruit.
- Porridge – oats or rice cereal.
- Yeast-free bread or rice cakes.
- Egg with avocado and tomato.
- Cottage cheese.
- Create lunch and dinner that you'll enjoy! Do you need to bring food with you to work? Are you cooking for two (or more) at home? Some people like to eat small amounts and just snack a lot, while others want to have a nice big plate of food at dusk. Get to know what you really want to eat. Consider these options for lunch or dinner:
- Lentil soup.
- Any meat with plenty of vegetables.
- Vegetable stir fry with brown rice.
- Cold chicken with cottage cheese.
- Potato salad.
- Hummus sandwich on pita bread.
- Avocado sandwich on sourdough bread.
- Write down ideas you come across so that you can start building up your own collection of options. You will start to use certain ideas regularly, and have a selection of go-to dishes, as everyone tends to on any diet (one they are watching or not), but it is always worth keeping a few possibilities nearby to mix things up now and then.
- You can do a search for yeast-free meals to look for new recipes, as there are always new ideas being posted and talked about online. Sometimes you will simply be reminded of ingredients you haven't thought to use in a long time - and the same stir-fry can be a whole different meal whether you center it around bok-choy and carrots or brussels sprouts and kale.
- You can also just look up a few of your favorite ingredients, and modify the results a little if it's necessary. Remember that you can usually replace regular milk with soy milk, or vinegar with lemon juice, so long as the recipe is simple.
- Focus on what you can eat rather than dwelling on what you can't. There are plenty of very tasty, healthy foods that you can enjoy.
- Keep healthy snacks handy to nibble on if you are likely to get hungry so that you don't turn to unhealthy options or start to feel grumpy about the limits of what you can eat.
- Allow extra time in your day to prepare your meals.
- Symptoms may get worse within the first few days. This is normal, and is called the "die off" period. They should slowly begin to reduce afterwards.
- Make sure you eat enough food! A diet is a lifestyle, not a challenge. You should enjoy the food that your body needs and can use.
- Talk to a health care professional if you're not sure what you should or shouldn't eat, especially if you also have other health needs.
- Antifungal pills may have side effects; if that happens, consult your GP immediately.
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