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friendlyhufflepuff · 3 years ago

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My favorite beginner friendly low effort meals

Hello! Every year I make various back to school posts, but this one may also be helpful to a variety of people-College students, anyone moving out on their own for the first time, and people like me who don't always have the mental bandwidth to put together elaborate meals. I am not a chef, or even a particularly skilled cook, so the recipes that you'll find below are as simplified as possible and use a lot of similar ingredients and techniques to each other. Note that all fresh produce can be substituted for canned or frozen if needed. I realize that the terms 'easy' and 'beginner friendly' are relative, but I hope that you'll find the meals below accessible.

*** I'm from the Mid Atlantic in the United States, so what you have in your area might differ.

***Note: I do not list specific measurements of spices because I do what my mom calls "the dump method". Usually I just season, taste, and add more if needed.

#1: Beans and Rice:

This one is a classic. There are other ways to make this are more traditional depending on where you are from, but the goal here is speed and easiness of techniques. I am not making claims about authenticity to any particular culture, but it happens to come close to something from your culture, that's awesome!

Ingredients: Canned beans, onion powder, garlic powder, salt, pepper

Prep work: Cut up tomato if desired

1. Put a can of black beans in a pot.

2.Season to taste with onion powder, garlic salt, and pepper (Some brands of beans are pretty salty already, so you may opt for garlic powder instead).

3.If you happen to have access to a fresh tomato, cut that up and throw in.

3. Pop steam in bag rice/frozen rice in microwave OR boil water and use to cook boil in bag rice.

4.Top rice with beans.

***Note: If you do not have access to a stove, you can cook the beans in a microwave safe bowl.

#2: Veggie Fajita Burrito:

As I said in #1: I am not making claims about authenticity to any particular culture, but if it happens to come close to something from your culture, that's awesome!

Ingredients: Canned beans, onion powder, garlic powder, salt, pepper, bell pepper, onion, tortilla, butter

Prep work: Cut an onion and bell pepper (frozen or pre-cut version may be available, although they might cost extra)

1. Put a can of black beans in a pot.

2.Season to taste with onion powder, garlic salt, and pepper (Some brands of beans are pretty salty already, so you may opt for garlic powder instead).

3.If you happen to have access to a fresh tomato, cut that up and throw in.

***If the above steps look familiar it's because these are the exact same steps used in the beans and rice recipe.

4. Heat up a pan with butter or butter substitute. Sprinkle garlic salt and pepper on top of butter in pan.

5.Once the pan is hot place the bell pepper in with the butter and occasionally stir

6.Once the bell pepper begins to soften add the onion. Cook until translucent. Taste and add more seasoning if needed.

7.Add the beans and vegetables to a tortilla.

****Note that if you have frozen veggies and two bowls this whole recipe can be made using the microwave.

#3: Quick and easy pasta

I really like how versatile this recipe is. You can switch up veggies, herbs, cheese, and even add bacon or other meat if you want.

Basic ingredients: Pasta, water, butter/butter substitute, garlic salt, pepper, parmesan cheese, frozen or canned vegetables

Optional: Basil, oregano, rosemary, bacon, fresh, tomato, left over meat from previous meal

1. Boil water and place noodles OR pop pre-cooked pasta pouch in the microwave

2.During the last 4 1/2 minutes cook frozen vegetables in the microwave(my favorite is broccoli, but mixed veggies or peas also work). Note that this also works with canned veggies.

3. Drain the water from the pot

4. Add butter or butter substitute and a splash of olive oil if desired

5.Season with pepper, garlic salt, parmesan cheese

***add basil, oregano, and/or tarragon for variety

***Note that if you do not have access to a stove and cannot find a the pre-cooked version you can boil pasta water using kettle or in the microwave.

#4: Pasta with Vegetarian Cream Sauce:

Now for a vegetarian cream sauce that cooks in the time that it takes for pasta water to come to a boil and cook pasta. This one is a little more involved than the other recipes, but if you have extra energy this sauce that can be made from easy to store items.

***Note that the recipe for the sauce below can be used as the base for other recipes such as chicken pot pie or a white pizza (Just sauté veggies, cut up one or two fresh tomatoes, and use it to top a pre-made pizza crust that has been covered with the sauce.

Basic Ingredients: Canned coconut milk, canned chicken broth, flour, basil, oregano, onion powder, garlic powder, salt, pepper, water, pasta, frozen vegetables, and olive oil

1. Pour a whole can of chicken brother and half a can of coconut milk into a pot and bring to boil

2. Put pasta water on to boil

3. Add basil, oregano, onion powder, garlic powder, and pepper

4. Whisk in flour to make the sauce creamy

5.Once the sauce has become creamy add a dash of olive oil

6. Once the pasta water boils add the pasta and time it to make it al dente.

7. Once you have 4 1/2 minutes left cook frozen veggies.

8.Combine the pasta, veggies, and sauce in the pot

#5: Pasta with Vegetarian Mushroom Cream Sauce:

This recipe is based on the sauce in the recipe for #4. Additional steps and ingredients have been bolded.

Ingredients: fresh mushrooms, parmesan cheese, Canned coconut milk, canned chicken broth, flour, basil, oregano, onion powder, garlic powder, salt, pepper, water, pasta, frozen vegetables

sauté some fresh mushrooms with butter, onion powder, garlic salt, and butter

Pour a whole can of chicken brother and half a can of coconut milk into a pot and bring to boil

Put pasta water on to boil

Add basil, oregano, onion powder, garlic powder, and pepper

Whisk in flour to make the sauce creamy

Stir in grated parmesan cheese

Once the pasta water boils add the pasta and time it to make it al dente.

Once you have 4 1/2 minutes left cook frozen veggies.

Combine the pasta, veggies, and sauce in the pot

#6: Beef Burrito

Disclaimer: As always, I do not claim any sort of authenticity. This recipe was inspired by Mexican American food, but was built around my allergies/sensitivities and ingredients that I had on hand right after I moved into my apartment. This is why you won't find chili powder or spicy peppers in any recipes.

Ingredients: Ground beef, Cinnamon, black pepper, garlic salt, 2 fresh tomatoes, bell pepper, onions, beans

***If you do not have access to fresh tomatoes you can used canned tomatoes

***If you do not have access to bell pepper and onions you can use frozen corn, just cook it in the microwave instead. This was actually what I used the very first time that I cooked it because I did not have much fresh produce at the time.

1: Put ground beef in the pan and cook the beef.

2. As the beef is cooking season with garlic salt, pepper, and cinnamon. (Make sure that the ground beef is cooked until it is brown).

3. Add fresh/canned tomatoes

4. Add more seasoning to the mixture.

5. Sautee bell pepper and onion with butter, garlic powder, and pepper OR microwave corn and then add butter salt and pepper.

6. Add vegetables to the mixture.

7. Put in a tortilla and serve.

#Back to college #lactose free #Only the beef burritos are not vegetarian #Hopefully these are accessible to most people #easy meals

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viranlly · 5 years ago

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What To Expect When You’re Not Expecting The Outdoors in Vancouver

in partnership with Tourism Vancouver

It’s no doubt that Vancouver is one of the most beautiful cities in the world. Some even named them one of the best cities to live in. Yes, I absolutely agree (I’ve been here 11 years now, somehow). I mean... what’s not to like? Fresh air, the mountains, oceans, and of course, the great outdoors that put Vancouver on the map as a global tourist destination.

But what if, you’re not even remotely interested in the outdoors? *I have to admit, I’m probably the least outdoorsy person out there (don’t @ me!)* Will Vancouver still be enjoyable if one is not planning to go to Capilano bridge or doing the Grouse Grind?

The answer is yes.

Vancouver is also home to some of the most talented, hard-working and innovative chefs, bartenders, and restauranteurs in the game. Making it a city that’s filled with delicious eats, drinks, and exceptional coffee culture - don’t believe me? Ask Chris Morocco from Bon Appetit Magazine ;) Plus, we are blessed with the bountiful amount of fresh ingredients, whether it’s fruits, veggies, seafood particularly, and even meat.

Every January, the city also hosts the annual Dine Out Vancouver Festival, a culinary festival that invites both locals and visitors to explore and experience what Vancouver has to offer. For the 18th edition of Dine Out Vancouver this year, there will be 318 restaurants participating in this two-week-long festivity. If you’re local, this time of the year is also a fun time to play tourist in your own city - which, I do, occasionally.

While I might not know where Garibaldi lake is on the map, and I definitely don’t know where to go for the best three-day camping trip (not that I want to do that ever), I do know exactly where you should be sipping your martini and eat your world-renowned aburi sushi. You can trust me on that.

Without trying to sound like a know-it-all, here’s how, in my ideal world, I would spend a typical 48 hours in Vancouver.

8:30 a.m - Ride Cycle Club.

Nothing like starting your morning with a loud, steamy and sweaty spin class. The playlist is always on-point; the instructors, typically with a sexy, raspy voice, definitely gets you going first thing in the morning. There’s so much joy in watching everyone move to the beat, all together. It’s an experience for sure.

10:30 a.m - #dailycortado at Revolver.

If you know me at all, Revolver is practically my morning home base. The rustic, charming, long hallway is usually filled with highly (or soon to be highly) caffeinated individuals, chatting, working, or geeking out about coffee and other stuff (anything from cameras to vintage Rolexes). The menu is simple and straight forward, with beans selection rotating daily -- hence, Revolver. Solid pour-over bar, well-executed, picture-perfect espresso-based bevies too. But this is not the place to order a skinny, two pumps vanilla, one pump hazelnut, caramel macchiato - if that’s even a thing lolz.

11:30 a.m - Snack and fresh flowers at The Birds & The Beets.

By snack, I mean, a freshly sliced of pillowy yet perfectly crusty sourdough with butter and sea salt - as simple as that. Or do the one with their house-made preserves if you’re fancy. Should you need another jolt of caffeine, their coffee is pretty damn good too. Pick up some fresh flowers on your way out too. ALSO, come back later at night when this cute coffee shop turns into Juicebar, a natural wine bar where all the cool kids hang out and drink magnums of pet-nat all night.

12:30 p.m - Deep-fried everything tacos at Tacofino Gastown.

It’s problematic how addicting the crispy chicken tacos at Tacofino can be. I’ve had my days when all I ate was variations of this crispy chicken taco: as a burrito, as a ‘salad’ bowl, as a taco again, and repeat. Juicy tender chicken, pickled veggies, epazote chimichurri, drizzled with buttermilk chili crema - mouthwatering. Their fish tacos are also delicious, it’s, as a matter of fact, their claim to fame, nuff said. You can’t also say no to their nachos, with a glass (or pitcher) of margs, obvs.

2 p.m - Stroll and shop through Gastown.

Drooling over luscious house-plants and Japanese cookware at Old Faithful Shop, selecting new fragrances at Le Labo, I also might as well pick up body balm at Aesop. Oh, and of course, stopping by Roden Gray to see some Thom Browne.

4 p.m - Spritz o’clock at Di Beppe.

Get a table at the cafe to people-watch while drinking bottled, branded Aperol Spritz. It’s an afternoon well spent, you gotta wait til’ 5:30 for happy hour anyways ;)

5:30 p.m - Happy Hour at L’abattoir.

L’abattoir, hands down, has one of the most beautiful bars in the city, with one of the strongest beverage programs too. The cocktails, both original and classic, are always crafted with such passion and precision. The Avocado Gimlet particularly is now a L’abattoir and a Vancouver classic: bright, boozy and herbaceous. Their wine list is a fun one to explore. Whether you’re feeling playful and adventurous, or classic and familiar, the team will find the wine for you. Their happy hour is probably my favorite one in the city: short but sweet. Make sure you make it there 5:30 on the dot to score the highly coveted bar seat (find me in the corner of the bar). You MUST order their iconic baked Pacific oysters, covered in a mountain of foamy truffle-garlic butter. Oh! and the pan-fried sweetbreads on toast is unforgettably delicious. L’abbatoir Dine Out menu can be found here.

7 p.m - Dinner at PiDGin.

One of a few restaurants in Vancouver that figured out how to perfectly marry the east and the west. An Asian-inspired menu, by the way of French cooking, using the freshest ingredients from the Pacific North West. Every dish is always a burst of flavours: rich and indulging without being pretentious. The umami-filled Foie Gras rice bowl is one of the most drool-worthy dishes. So uniquely, and iconically Pidgin. It’s a dish that has stood the test of time and has been there since the restaurant opened its’ doors six years ago now. Their beverage program is also focused on showcasing Asian spirits and flavours: numerous Japanese whisky, craft cocktails, and an impressive sake library. Explore Pidgin six-course Dine Out menu here.

10:30 p.m - Nightcap at Botanist.

I’ve talked about Botanist a lot, and I mean, a lot. While they’re still relatively new, they managed to sky-rocket their way to the top of the restaurant scene. With their award-winning bar team and innovative bar menu, it’s no surprise that Botanist is one of the best bars in the country. Sitting at the bar, sipping Botanist martini, while geeking out about cocktails and spirits is always a fun way to end the night. Botanist martini is an ideal nightcap: boozy, velvety, and obviously tasty. It’s like a vesper that gets an elegant Fairmont makeover, with a Pacific North West influence. This year, Botanist is hosting a Punch Brunch as part of Dine Out Vancouver AND to kick off Vancouver Cocktail Week next year. So exciting!

Day 2

10 a.m - Breakfast at Nemesis.

A hip and happening coffee shop with an impressive brunch menu and delectable baked goods. Of course, the coffee is stellar, and the space is beautiful with bright lights streaming through the windows. Their brunch and pastries, however, have been stealing the show for quite some time now. If you’re in Gastown, the cauliflower hash and the steak and egg are essential. If you happen to be across the bridge, the burrata and scrambled eggs on croissant loaf and is to-die-for. Not to forget their dreamy, kinda fancy croissants (think about Reuben sandwich, strawberry cheesecake in the form of croissant kind of fancy). Oh, and both of their cookies: the insanely luscious classic chocolate chip and the updated ferrero-esque cookie sandwich are worth crossing the bridge for.

12.30 p.m - Aburi lunch at Miku.

If there’s that one place I usually take visitors for the sake of impressing them, it’s Miku. It’s probably one of the most well-known Vancouver restaurants that even Beyonce was spotted dining there. The menu is unique. The world-famous aburi sushi is iconic. And the seafood? It doesn’t get any fresher than what Miku offers. Let’s not forget the multi-million dollar waterfront view, overlooking the harbour and North Vancouver. Their sister restaurant Minami is doing a Dine Out Lunch special too, by the way.

2:30 p.m - Nap.

It’s absolutely necessary.

5:30 p.m - Dinner at Como Taperia.

Oh what an exciting time when Como finally opened its’ doors in Mount Pleasant last year! The premise? A no-fuss-no-muss Spanish tapas restaurant with vibrant food, fabulous Gin and Tonics, and unbeatable conservas list. The room has been buzzing with people since day one - until recently they placed second on Enroute Magazine Best new restaurant. Even more people are now trying to get in to Como. The foie burger is simply a must, and so is the crispy eggplant, drizzled with honey. The oxtail, pepper and frites is so tenderly delicious. They’re also doing fun happy hour starting at 4, offering free tapas- just like they do in Spain. Drink the El Bandarra vermut on tap while munching on the tapa, or make sure to check out their daily tortilla feature.

8 p.m - Cocktails at Hawksworth’s Bar.

Hawksworth is probably as swanky as a Vancouver restaurant can get. While the dining room is very much upscale and can be intimidating, the cocktail bar is lively and chic. Again, get a spot at the bar and start with the Hotel Georgia Cocktail: bright, juicy and refreshing, inspired by the historic hotel itself. If you’re feeling extra fancy, they have a ‘from the vault’ menu that features classic cocktails made with vintage, extremely rare spirits.

10:30 p.m - A burger and nightcap at Pourhouse.

Located in the charming water street, Pourhouse is a cocktail bar nestled in one of Gastown’s historic buildings. The room itself is very old-school America in the prohibition era - luxurious, charming and welcoming. The menu is fairly simple but everything is well-executed. The Pourhouse burger is particularly memorable. I’ve vouched for this burger as the best one in town over and over again - no, I don’t want to argue with anyone on this. Classic cocktails are always crafted so meticulously here: Manhattan, Boulevardier, or a cognac Sazerac. You can’t go wrong with any (or all) of them. Their Dine Out menu this year is outstanding and really showcase what the team can do in the kitchen.

Well, that’s one hell of a list for y’all. I surely hope this helps with planning your delicious next trip to Vancouver!

Discover the full list of restaurants participating in this year’s Dine Out Vancouver Festival here!

See y’all in the 604 soon!

instagram @viranlly

food | lifestyle | restaurant

#DOVF #Vancouver #Vancouver Food #Travel #Travel Story #Foodie #Vancouver restaurants #Dine Out Vancouver #popular #radar #feature

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unqualified-advice-blog · 4 years ago

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Cooking Tips (Especially on a time & money budget)

These are things I wish I had known when I started having to cook for myself.

1. Read the recipe completely before beginning to buy ingredients/plan to make it. Often recipes will require strange gadgets that you might not have in your kitchen that won’t be apparent in the ingredients list.

2. Don’t plan on making something unless you know you can find all the ingredients at your local store or can make reasonable substitutions. (I know this sounds like a no-brainer but I have made this mistake multiple times and it has sucked every one of them.)

3. Freeze meals and leftovers. I cannot stress enough how much food I have saved from going bad & saved myself having to order out at the last minute by doing this. Freeze any leftovers you think you might not be able to eat before they go bad. The best way to do this is to buy single serving plastic tupperware so you only need re-heat the amount you need for a meal.

4. Find recipes for one-pot meals that have a) plenty of spices, b) protein, veggies, and grains, and c) can easily be frozen. Soups, chilis, pasta sauces, curries, and casseroles all come to mind here. Having lots of spices helps the recipe be filling and just makes it better in general. Also, feel free to add more spices than the recipe calls for if it doesn’t seem like enough.

5. Find recipes that have cheap, shelf-stable ingredients. Again, soups, chilis, pasta sauces, curries, and casseroles are great for this because their ingredients heavily feature canned goods (tomatoes, beans), frozen vegetables, or dried pasta/rice etc.

6. Beware recipes that aren’t a full meal. A lot of traditionally American cooking relies on multiple dishes: eg, a protein, a grain, and a veggie that are all cooked separately. As such, many recipes are only protein, only grain, or only veggie.

7. If you are just starting out, estimate the amount of time it will take to make the recipe and then multiply it by three. Have a friend on hand or on the phone to be able to answer questions you might have during the cooking process. Try to be patient with yourself - everyone goes through a learning curve with cooking.

8. Get out all ingredients at the beginning so they are ready to hand. Chop any vegetables you need and keep them off to the side for when you need them.

9. Clean as you go - if you are done with an ingredient, put it away. If you are done with a dish, wash it. If this is too much for you, designate a “this is where the stuff I’m done with goes” area where you unceremoniously pile all used ingredients and dishes. This should never be the sink - you should always keep the sink clear when cooking.

10. Don’t force yourself to finish cleaning right after you’ve eaten if you can at all help it. Give yourself about a half an hour to digest and enjoy having finished cooking & eating.

VEGETARIAN COOKING

11. If you have any anxiety about bacteria or find it difficult to maintain a clean kitchen, COOK VEGETARIAN. It is an additional learning curve, but there are plenty of reasonably priced meat substitutes available on the market that are pretty good. As with everything, there are pluses and minuses to vegetarian vs meat cooking, but the big plus here is that you don’t have to manage what has come in contact with raw meat when cooking vegetarian. That being said...

12. When cooking vegetarian, double or triple the amount of fat the recipe calls for. Most vegetarian recipes (in the US) are written by meat eaters who classify this as a “diet” recipe and therefore don’t list enough fat and salt to make the recipe actually taste good. Vegetarian proteins don’t have the natural fat that animal proteins do, so especially if you are cooking with a ground beef substitute, you will need to add more oil as the ground beef substitute will absorb a large amount of it.

13. When searching for vegetarian recipes, it’s good to start out with recipes in Asian cuisine. These often will be one-pot recipes over rice and might not be as easy to freeze, but they often have the benefit of originating as vegetarian recipes instead of being adapted from a meat-based recipe. However, many ingredients and tools in these recipes might not be easily available to Americans, so be extra careful here.

14. Vegetarian cooking has the downside that it might not give you the same long-lasting energy that a meat-based diet does. You can address this by a) swapping vegetarian meals with meat-based ones depending on when during the day you might need the energy or b) keeping protein-rich snacks to hand like nuts or protein bars.

15. However, vegetarian proteins often have the upside of being extremely shelf-stable. They are either vacuum sealed in packages that will last months, dried, or frozen. This makes them much easier to keep stocked than animal proteins, which often expire within a week.

ADVANCED TECHNIQUE

16. Once you have explored cooking for a while, try to find/choose three recipes that you can memorize and keep a majority of the ingredients for stocked in your pantry or freezer for when you haven’t been able to plan ahead.

FINAL THOUGHTS

Financially disadvantaged millennials and gen zs often don’t have the luxury of enjoying the process of cooking and eating food. Many of our parents did not teach us how to cook, and there is a paucity of resources geared toward helping beginner adults understand how to cook. I was lucky that my mom did teach me how to chop vegetables, what things go together, etc., and it was genuinely surprising to me to watch one of my friends who did not have this advantage greatly struggle with cooking. He has been cooking actively for almost three years now and still becomes extremely anxious whenever he has to do so.

The cooking culture that has developed over the past 70(?) years is almost universally useless to us. Food has been marketed to within an inch of our lives as diet products, expensive indulgences, or status symbols. Most mainstream food culture is aggressively white and upperclass - see the cottagecore aesthetic. On the other hand, areas with majority minority population are way more likely to be food deserts (not have easily accessible grocery stores) and have attempts at community gardens bleached and destroyed by “law” enforcement. I fall sort of in the middle of these extremes: I am lucky enough to live in a nice area with an many easily accessible high quality and bargain grocery stores. Even with these advantages (and being trained from an early age), I find cooking extremely annoying, time consuming, and anxiety inducing.

I would be remiss if I didn’t address the fatphobia in many cooking spaces as well. Food is marketed as a diet product, which is ridiculous. See this post for a better take down of this than I could come up with. Food is something your body needs to survive, and it is ALWAYS BETTER TO EAT SOMETHING THAN TO EAT NOTHING, NO MATTER WHAT THAT SOMETHING IS. If your breakfast is a donut, that’s better than not eating breakfast. Try to eat a balanced diet with veggies, protein, and carbs (the one-pot meals help with this), but if you ever encounter ANYTHING in the world that is shaming you for what you put in your body, walk the other way, they are lying and trying to sell you something.

In general, the theory I agree with the most is the set point theory of weight: your body has a natural “resting weight” that fluctuates as you age and your body changes. Deviating significantly from this “resting weight” is extremely difficult and oven very very unhealthy. Your “resting weight” is largely determined by genetic factors and has nothing to do with your behavior. The “obesity epidemic” is a myth that has been perpetuated by drug companies and diet companies for profit and has done an extreme amount of harm to the livelihoods of fat people who often do not see their medical needs met properly because the doctor simply diagnoses them as “fat” and investigates no further.

All of this is a bit more big-picture and outside of the scope of your control, but I bring it up to contextualize that your struggles with cooking are in many ways not a personal failing but caused by broader social failings. Also, a lot of people are literally trained by our culture to be anxious around food, so if this is how you feel, again, it is not your fault and while it is common, it is not “normal” or “good” to feel this way. Anxiety around food is something you should work to overcome, not encourage in yourself. That said, the mental and physical practices you must undertake to get as good at cooking as you need to will take a lot of time to develop. Try to be patient with yourself and hang on to the moments of progress: you’ll get there eventually <3.

#cooking #advice #budget #tw food #tw fatphobia mention #tw eating #idk really how tw tags work please please tell me if i'm doing it wrong or need to add anything #vegetarian #listicle?#please love yourself bb i'm so sorry that food is such a garbage thing to exist #long post #my post #i cant remember my own tags oh well

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didanawisgi · 7 years ago

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Gastritis Diet Plan & Natural Treatments

Each person with gastritis or peptic ulcers reacts differently to various foods, so it’s best to try an elimination diet to kick-start your gastritis diet in order to test which foods tend to cause you the worst pain or help provide relief. First try eliminating all of the common trigger foods described below for a period of time, such as several weeks, and then you can add back one food at a time to test its effects.

By gradually introducing only one or two trigger foods into your diet you will be able to tell if they should be avoided long term or not to control your symptoms.

To get the most benefits from following a gastritis diet plan, use these tips to help manage symptoms:

Eat smaller meals: Instead of eating fewer meals per day, with larger quantities of food at each meal, try eating smaller amounts more frequently. For example, rather than having three meals daily, plan to have five to six smaller meals every few hours. Eating smaller amounts more often can help increase blood flow to the stomach, which boosts healing — plus food in manageable portions can help buffer the effects of acid lurking in the stomach. (4)

Avoid eating too close to bedtime: Give yourself about three to four hours before going to sleep to fully digest.

Drink enough water: Water (but not other liquids like coffee, tea, alcohol or sweetened drinks) seems to help control gastritis symptoms, so aim for at least six to eight glasses daily. Try having a full glass of water when symptoms come up and a glass with every meal. Unlike milk, alcohol and caffeine, water won’t increase stomach acid production or cause burning.

Reduce stress: Emotional stress alone is no longer believed to be the culprit for stomach erosion, gastritis or ulcers, but it certainly worsens symptoms. Stress can trigger an increased release of stomach acid and raise inflammation — plus it lowers immune function and contributes to other digestive issues. Utilize natural stress relievers to help promote healing in conjuction with following a gastritis diet.

Quit smoking and lower toxin exposure: Smoking and living an unhealthy lifestyle are major risk factors for developing stomach damage and gastritis. Smoking slows the healing of gastric mucosa, raises the reoccurence rate of ulcers and also makes it more likely you’ll develop infections.

Take beneficial supplements: Supplements that can help you heal from gastritis include omega-3 fatty acids, probiotics, vitamin C, adaptogen herbs, vitamin B12 and a daily food-based multivitamin.

To help stop gastritis pain and lower your risk for reoccurrence, here are the foods that experts advise you avoid and consume on the gastritis diet treatment plan:

Foods to Avoid that Worsen Gastritis

Citrus fruits and juices: Citrus fruits, including oranges, lemons, limes and grapefruit, are high in natural acids that can normally be beneficial — however, for people with ulcers or gastritis they’re capable of causing pain. Research suggests that citrus fruits trigger the release of pain-causing chemical neurotransmitters in people with inflammation of the stomach.

Tomatoes: Tomatoes are similar to citrus fruits in that they’re acidic and can irritate a sensitive stomach. A small amount might be OK for some people, but others feel best avoiding tomato products all together.

Milk and other dairy products: For years, doctors used to tell gastritis and ulcer patients to drink milk in order to coat the stomach and help block the effects of acids — however, this advice is no longer believed to be helpful. Experts now believe that milk’s calcium and amino acids(proteins) actually stimulate the release of more acid production and can make gastritis symptoms worse. Test your personal reaction to dairy products, including yogurt, kefir, raw cheese and raw milk. If they don’t cause an increase in symptoms, then you can choose to keep consuming these foods, since otherwise they have many benefits to offer. For example, fermented probiotic yogurt has been shown to actually help soothe stomach irritation and reduce GI troubles since it’s a great source of probiotics. (5)

Alcohol: Alcohol in excess can erode the stomach lining and make inflammation worse. Some people don’t notice an increase in gastritis symptoms when they drink moderately (about one drink per day or less), but others can’t consume alcohol at all without triggering symptoms. Alcohol doesn’t necessarily have to be eliminated all together in most cases; in fact, studies show moderate consumption might even offer protection against gastritis. (6)

Coffee: Coffee won’t cause stomach troubles or ulcers in most cases, but it usually makes gastritis symptoms worse. In some instances, even when coffee is decaffeinated, it can still trigger pain. Coffee is acidic by nature and might increase feelings of burning — plus caffeine can worsen GI trouble in general for some people. However, several studies show that regular green tea consumption is associated with a 40 percent lower risk for gastritis because it’s anti-inflammatory and much lower in caffeine, helping you avoid caffeine overdose while helping heal the gut.

Spicy foods: Spicy or hot foods won’t cause gastritis or ulcers, but they can worsen symptoms. These include hot peppers, chili, cayenne, red/black pepper, curry and hot sauce, all of which can cause exacerbation of gastritis symptoms. (7)

Common allergens and inflammatory foods: Avoid refined and processed foods, such as white breads, pastas, products with added sugar, factory-farm meat, trans fats, refined vegetable oils, fried foods and pasteurized dairy products. These can all trigger food allergies, raise inflammation in the gut, slow healing and make you more prone to infection.

Foods to Consume that Help You Overcome Gastritis

High-antioxidant foods: Research shows that high-antioxidant foods, such as those high in vitamin C, vitamin A and flavonoids (found in berries, for example), can help lower stomach inflammation and reduce risk for digestive disorders or complications. The best sources of healing antioxidants are brightly colored fresh fruits and vegetables. According to sources such as the University of Maryland Medical Center, fresh fruits, herbs/spices and veggies that are especially beneficial for gastritis include onions, garlic, squash, bell peppers, leafy greens, artichoke, asparagus, celery, fennel, sea vegetables, ginger, turmeric, cruciferous veggies, berries, apples and cranberries. (8)

Probiotic foods: A review of studies suggests that consumption of probiotics can help control H. pylori bacteria and treat infections of the GI tract that trigger gastritis and ulcers. (9) Probiotic foods, including cultured veggies, kombucha, yogurt and kefir (if you can tolerate dairy), have numerous benefits for almost every aspect of health. They reduce inflammation, regulate bowel movements, help control reactions to food allergies or intolerances, and much more. Probiotic foods and supplements that contain beneficial bacteria such as Lactobacillus bulgaricus might be able to help regulate how much acid the stomach produces and reduce inflammation by significantly inhibiting the expression of cytokines and chemokines.

Garlic: Consuming both raw and cooked garlic has been a natural remedy for GI troubles for thousands of years. Garlic is a natural anti-inflammatory and even has some antibiotic properties. Some experts believe that raw garlic might even be able to help reduce H. pylori bacteria and inhibit the growth of other harmful bacteria in the microbiome. (10) One study done by the National Cancer Center Research Institute in Tokyo found that when garlic extract was fed to animals at doses of 1 percent, 2 percent and 4 percent, the higher the dose administered the stronger the effects were. H. pylori-induced gastritis in the animals was decreased in a dose-dependent manner significantly over the course of six weeks. Other studies suggest that consuming about two cloves of garlic per day offers the most protection against stomach inflammation, although less is beneficial too, as is taking concentrated garlic extract supplements.

Licorice, fennel or anise: Licorice is a traditional folk remedy for all sorts of digestive complaints, including ulcers and acid reflux. Licorice rootcontains a special compound called glycyrrhizic, which is known for its soothing effects on the stomach and strengthening abilities within the GI tract. In fact, this compound is so impressive it’s been shown to have “anti-inflammatory, anti-diabetic, antioxidant, anti-tumor, antimicrobial and anti-viral properties.” (11) While licorice extract might be most beneficial, eating fennel and using anise spices can also offer some relief. Dosage recommendations of licorice extract differs from person to person, but most people are able to experience some improvements taking about three grams per day for about four to six weeks. However, talk to your doctor if you take any prescriptions that can interact with licorice exact, such as those used to treat high blood pressure.

Foods high in fiber (soaked/sprouted nuts, seeds, grains and legumes): A diet high in fiber has been shown to be beneficial for gastritis and other digestive disorders. A study done by the Harvard School of Public Health found that high-fiber diets were associated with reduced risk for developing stomach ulcers by up to 60 percent. (12) Some of the best sources of fiber include nuts like almonds, seeds like chia or flax, soaked legumes/beans, and sprouted whole grains (preferably those that are ancient grains and gluten-free like oats, quinoa, wild rice, buckwheat and amaranth).

Healthy fats and proteins: Lean proteins help repair the gut wall and treat digestive issues like leaky gut syndrome, which can trigger inflammation. Good sources of clean protein include grass-fed meat, wild-caught fish, cage-free eggs or pasture-raised poultry. Fish such as salmon or sardines are especially beneficial because they are omega-3 foods that are anti-inflammatory and beneficial for gastritis sufferers. Other healthy fats that are easy to digest include coconut or olive oil, avocado, grass-fed butter and ghee.

The Causes & Symptoms of Gastritis

The most common symptoms of gastritis include: (13)

burning sensations in or above the stomach/abdomen, especially around the time of eating

stomachaches or pains

nausea or vomiting

stomach bloating

loss of appetite, feeling very full quickly and possibly experiencing changes in weight

hiccups and burping

changes in bowel movements and the appearance of stools (poop might be darker than usual and take on a tar-like or bloody color)

What causes gastritis to develop?

Gastritis is triggered by inflammation of the stomach and erosion of the stomach’s protective lining. Digestion of the foods you eat first begins in your mouth, before partially digested foods makes their way to your stomach, where they’re coated with acids and enzymes. Every time you eat something your stomach pumps out acids that are actually strong enough to cause damage to the lining of your GI tract — however, normally these acids are buffered by a special type of mucous that blocks the acids’ effects.

Sponge-like mucous coats and protects the lining of the stomach and builds a defense against the painful effects of acids, so when mucous production is decreased for some reason, burning sensations and stomach ulcers in the digestive system are usually experienced. There are a number of different underlying reasons that inflammation develops in the stomach and mucous production is altered.

Risk factors for gastritis include:

Older age, especially being over 60

Having low immune function

Infections caused by the bacteria Helicobacter pylori (H. pylori)

The overuse of NSAIDs and painkillers, including ibuprofen overdose and aspirin reliance

A poor diet and nutrient deficiencies (including being deficient in vitamin B12 or low in magnesium, calcium, zinc and selenium)

Consuming excessive alcohol or smoking cigarettes

High levels of stress

Other health conditions that affect the digestive system, including bile reflux, Crohn’s disease or ulcerative colitis, allergies, thyroid disorder, an autoimmune disorder, or viruses like HIV/Herpes

Pernicious anemia, which affects the lining of the stomach and hinders normal absorption of vitamin B12

Obesity or being overweight can also make symptoms worse

Final Thoughts on the Gastritis Diet

Gastritis is a digestive condition caused by damage and inflammation to gastric mucosa, the lining of the stomach and gastrointestinal tract. Erosion of the stomach lining leads to acid causing burning sensations and pain in the digestive system — and sometimes malabsorption of nutrients.

Certain foods can make gastritis symptoms worse and should be avoided to help control symptoms while you heal. These include very acidic foods, spicy or hot foods, alcohol , caffeine, and processed/packaged foods, and these foods are the ones you want to avoid on a gastritis diet. On the other hand, foods high in fiber, antioxidants like vitamin C, electrolytes like magnesium and calcium, vitamin B12, probiotics and omega-3 fatty acids can help lower inflammation and boost digestive health, which is why they should be included in a gastritis diet treatment plan.

A healing gastritis diet that features mostly vegetables, fruits, high-quality proteins and healthy fats can help manage painful symptoms, allow you to maintain a healthy weight, and prevent deficiencies in critical vitamins, minerals and antioxidants that can lead to further complications down the road.

Each person with gastritis or peptic ulcers reacts differently to various foods, so it’s best to try an elimination diet to test which foods tend to cause you the worst pain or help provide relief. First try eliminating all of the common trigger foods described below for a period of time, such as several weeks, and then you can add back one food at a time to test its effects.

Some more tips when following a gastritis diet include eating smaller meals, avoiding eating too close to bedtime, drinking enough water, reducing stress, quitting smoking, lowering toxin exposure and taking beneficial supplements.

#ulcer diet #gastritis #diet #family medicine #Integrative Medicine

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guitarpanda8 · 5 years ago

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A Week of Eating with Haile Thomas, the Teen Vegan Sensation and Founder of HAPPY

Meet Haile Thomas, the 18-year-old health activist, vegan food & lifestyle influencer, and the founder/CEO of the nonprofit HAPPY (aka, Healthy Active Positive Purposeful Youth). Michelle Obama has said that “Haile is an example for all of you, what your little powerful voices can do to change the world.”

Read on to see what the teen vegan powerhouse eats in a typical week.

MONDAY

Starting Monday off on the right foot is always my #1 priority, because we all know how easy it is to fall into the “I miss the weekend!!” trap. In the morning, I’ll usually have some kind of warm drink since it’s typically pretty chilly (I’m talking 30 degrees or lower) during this time of year. I like to alternate between the biggest hug, a mug of super rich and creamy coconut matcha, golden milk, and lemon ginger or peppermint tea.

During my teatime, I really enjoy being away from my phone and doing some gratitude/intention journaling or just gazing out the window indulging in my obsession with clouds! That always starts my day on such a peaceful and positive note, and I can move onto emails or project planning with a clear and ready mind. Mondays are often my day just to catch up and get back into the groove of anything I was working on the week before. I almost never schedule meetings on this day because I want to ensure I can be fully dedicated to getting back into work mode.

Monday lunches are all about replenishing the energy I’ve used up in the morning and continuing the momentum. And because I’m an entrepreneur who works from home, I have the absolute joy of just getting up and heading over to my kitchen to make anything I’d like! Lunchtime also provides a much-needed mental break from any of the work I was focused on, which is so great. My go-to is a quick lively bowl with some greens, roasted veggies, quinoa, and either a tahini- or cashew-based dressing. These kinds of lunches leave me dancing, happy and rejuvenated! I’ll usually photograph what I eat to post on Instagram later in the week.

TUESDAY

Tuesdays are normally the start of meetings, interviews or recipe testing for the week. When I’m really busy and have video shoots, or I’m working on content for some of the awesome brands I get to work with, I try to make my meals ridiculously easy. I start the morning off with some homemade granola (Golden Milk Granola is my fave!), a little bit of oat milk and fresh fruit. It takes me like 5 seconds to put everything together in a bowl and head to my desk to start working for the day.

On busy days like this, I tend to rely on snacks more than anything as I don’t want to interrupt my concentration or schedule too much — sunflower seed pesto with fresh veggies, or avocado toast loaded with mushrooms, pickled onions and some tangy artisan vegan cheese are definitely go-tos.

My mom, sister and I tend to alternate the responsibility of cooking dinner throughout the week. If I’m still working around 4:30/5pm, my mom will start making one of her classics, like Jamaican Escovitch Tofu or Oyster Mushroom Curry with coconut rice. There’s literally nothing better than the sizzle of a skillet and the smell of rich, cultural spices wafting through the air. And when it’s time to eat? Her food is literally the definition of comfort, filling up my belly and spirit. Any day my mom cooks is my favorite day.

WEDNESDAY

When it’s super cold out or snowing and you live in a small town in upstate New York, heading to a yoga class or the gym isn’t really an option. Instead, I love using apps to get some movement in at home. I try to do this at least four times a week, because when I do, I can really feel the difference in my energy and mood! Getting my heart pumping always leaves me feeling physically, but even more so, mentally refreshed.

I have a bit more pep in my step as I start the day. My refuel varies from veggie tofu scrambles with lots of cheesy nutritional yeast to really fun and creative oats. Both are super customizable so it is never really the same experience each time I eat them. For the tofu scramble, I like adding shiitake mushrooms, colorful heirloom cherry tomatoes, onions and parsley, with my one true love, avocado, on top! For my oats, I really go wild with the combos because I believe oatmeal should never be boring…so you can catch pumpkin, sweet potato, almond butter, berries, candied pecans, orange zest, and more in my oatmeal.

Because it’s the middle of the week, I love spicing up my schedule to re-energize. If I’m not already traveling or working on a cool project, I like to go on cute mini adventures during lunch. Some of my favorite things to do include: visiting a u-pick farm or a new vegan restaurant for inspiration, going for a stroll and taking photos at an art park like Storm King, or heading to open skate at our local rink. It just adds a nice break in the part of my work that can be heavily screen based.

THURSDAY

If you can’t tell by now, diversity within my week is super important to me…or else I’ll go a little crazy! It keeps me inspired and energized. Thursdays start with some reading. I’m doing a 50-book challenge this year and aim to get in an hour or two of reading before I start the day! It’s so peaceful and fun for me to dive into a whole other world or a really interesting topic for a few hours before I dive into mine.

A little later, I start filming some videos for a course I’m working on for my nonprofit, HAPPY. This takes up most of my time during the day because there’s limited daylight, but it’s a lot of fun working on planning and production and then finally putting everything together when I shoot!

Dinner is a lovely, spicy, incredibly flavorful vindaloo using Beyond Meat’s sausage as a protein. With its incredible texture and flavor, this sausage is one of my favorite vegan products to experiment with from time to time.

FRIDAY

Fridays are my day for planning content for the week ahead. I make a list of all the recipes I’d like to share and photos I want to take for my Instagram. Then I double check my fridge and pantry for ingredients and map out what I’ll need to do for lifestyle shots. And because I am currently working on a book (!!!), I majorly prioritize writing at the end of the week and usually split my time pretty evenly between both activities. I like Friday to be just a really chill and reflective day, so I don’t usually schedule any meetings either. As I’m in the zone planning and writing, I love having something hearty to power me through — like roasted purple potato wedges with mashed avocado to dip in!

In the evening, I wind down work a little early and watch a documentary (I’m also doing a 100-documentary challenge this year!) or read some more with the fireplace crackling, some lo-fi music playing softly in the background, and my whole body wrapped like a burrito in the coziest fluffy blanket. This is the best time for hot cocoa and coconut whip!

SATURDAY

Saturday breakfasts are always kind of fancy — and I love it. My family and I go all out, making crepes, pancakes, tofu Benedict, or whatever we’re really craving at the moment. It’s so much fun spending time with each other in the kitchen, laughing, talking about anything, and combining our creative powers to make the best breakfast. We’ll set the table, bust out the apple juice from our local farm, and dig in — all smiles style.

The rest of the day is mainly spent working on the content I planned on Friday, so most of our weekend lunches and dinners end up being Instagram recipes!

Saturday nights are my favorite. This is when I really get to indulge in some self-care. I’ll throw on a face mask, deep condition my hair, take a magnesium soak, and binge watch Nailed It! or Worst Cooks in America. It’s honestly the best.

SUNDAY

Sundays are my day for more R&R but also for preparing for the week ahead. I’ll start the day off by setting intentions and goals for the new week. When Monday comes around, I’m more focused and work with a clearer sense of purpose. Then it’s time to head to the farmers’ market! Whenever I’m in town, I try my best to make it there. Then I can shop locally for everything I need for the next few days or any special recipes I’m developing.

The farmers’ market is always an adventure. Often I’ll find really amazing ingredients, such as Hen of the Woods mushrooms, sea beans or watermelon radishes, that aren’t normally available at my regular grocery store. There’s a lovely Indian food vendor who makes the best chickpea yellow curry with idli, so I always grab a container of their food for lunch before heading back home with my veggies and other fun stuff from the market!

The rest of the day I spend with family. We watch movies, do DIY projects, and have a pretty fun and sometimes pretty intense game night at our house that I always look forward to. It’s these moments that make the weekend so sweet.

Source: https://blog.williams-sonoma.com/a-week-of-eating-with-haile-thomas-the-teen-vegan-sensation-and-founder-of-happy/

#read more #see more #check it out #interesting #learn more

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approachingmindfulnessblog · 7 years ago

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Day 3 - Veganism/Minimalism/Zero Waste Don’t Have To Be Just For the Wealthy and Privileged

These are three movements I’m taking part in, whether its as a full participant(Veganism) or someone just starting to think about giving it a try(Minimalism and Zero Waste living). I’m seeing a lot of comments, mostly here on Tumblr, about how all three are really hard from people from minority groups, and everything is too expensive and time consuming and geared towards wealthy and able-bodied white people.

I want to start by saying, I understand where all these people are coming from. There is definitely a culture among bloggers and especially YouTubers of showing off their superior and very expensive fancy equipment for making expensive and complicated vegan, no waste meals, or spending large sums of money on fancy glass jars for storing a year’s worth of some obscure food item bought in bulk. I understand: bulk is pricy, fair trade is pricey, reusable containers and some vegan foods are pricey.

But this frustrates me so much, because neither Veganism nor Minimalism, nor even Zero Waste have to be pricey. They can be. The afore-mentioned gurus are choosing to live their own pricey ‘flavor’ of these lifestyles.

Minimalism

Take Minimalism, which in my opinion is the easiest for all people to adopt. It’s true, not everyone can afford to go out and buy a new wardrobe that consists of super high quality items that will last a decade, especially right of the bat. But anyone can challenge themselves to stop mindlessly buying things and chasing trends. Anyone can have No Shopping days. Anyone can purge their closet by selling and donating items they don’t use or enjoy. Anyone can clear out their junk drawer, and their folders and their cabinets and under their bed. Anyone can sell or donate duplicates of items that are unlikely to be needed. Anyone can delete old photos and documents they don’t care about off their phone and computer. Anyone can ask themselves why they have 25 drinking glasses if they have only a maximum of 6 people over at once. Anyone can decide to get rid of knickknacks and any stuff that’s not adding value to their life. Anyone can choose to make an effort to stop multitasking unnecessarily and be more mindful and aware of the present moment. Anyone can attempt to cut out extraneous unhealthy relationships.

These are things that go back to the roots of Minimalism, and focus on the goal of valuing relationships with people rather than stuff, and appreciating the few things we do own because we know they actually add value to our lives. None of these tips cost money, and in fact many of them could earn you a little bit of money or save you a lot of money in the long run. What’s more, if you save this money as it adds up (and I’m finding that it adds up fast -- I’ve challenged myself not to purchase anything for 3 months and slowly purge my closet at the same time, and I’m amazed, if slightly horrified, to see that in the first three weeks I’ve saved literally hundreds of dollars by eliminating my mindless shopping habit. I actually have savings for the first time in a long time), when your clothes finally do truly just give out, as fast fashion pieces are bound to do, you now have money saved up that you could spend on a replacement item that is ethically made and of high quality, if you so chose. Bam. You just paid someone a fair wage and you may not have to buy a replacement item again for at least a decade. THAT is how you use Minimalism to benefit yourself and simultaneously make a positive change in the world. Feel like these more expensive items of clothing will never be within your budget? That’s ok! Stick to buying second hand. One side effect of our fast fashion society is a lot of excess clothing that ends up in thrift shops, and its often still in good shape for a hugely discounted price, and when you buy second hand you know no energy or resources are being wasted to make you new clothes. And if you need to buy new clothes to look professional at work, there’s no shame in that. Do what you gotta do.

Veganism

Now I’m definitely no cook, and I’ve been vegan for just 3 weeks, but I’m already well aware that Vegansim has the potential to be LESS expensive than, say, the traditional American diet. What is cheaper than rice and beans?? Not much. Tofu is cheaper than meat, y’all. Nuts aren’t bad either, especially if you can buy them in bulk (and yes, I know, if money if tight for you buying in bulk may not seem like a viable option because it’s more money upfront. It might take the slight reorganization of priorities, but hopefully things like changing your shopping habits to avoid constantly consuming fast fashion, selling things you never use and replacing meat with the less expensive and plant-based tofu will enable you to spend a bit more upfront and save a lot of money in the long run. Still can’t afford to buy 10 pounds of almonds all at once? That’s ok! Try buying from the bulk bins anyway, even if you’re getting the same quantity you would from a package off the shelf. I’ve been reading a lot of grocery stores’ websites today trying to learn about bulk buying for myself, and it sounds like its always cheaper to take this route. There’s online resources available to help you locate bulk sellers near you if your local grocery store doesn’t sell bulk as well!)

In my opinion, many people get too caught up in the pricier vegan mock-animal products and processed options, and they forget that fruits and veggies, whole grains and nuts and legumes, are all healthy and vegan and readily available at decent prices. Now yes, it’s true that some people who are barely scraping buy will spend a few dollars on fast food rather than buy comparatively expensive fresh fruits and veggies. I understand and I don’t judge. If that’s what you need to do to feed your family, no one has the right to shame you for it. But I believe that most people just don’t realize how affordable Veganism can really be. Before my transition to Veganism, while I was doing research, I stumbled upon Plant-Based on a Budget, a website offering tips, recipes, and even a complete vegan meal plan for an entire week, including a grocery list for that meal plan that costs just $25. That’s less than $4 for a day’s worth of healthy vegan food. Take that, McDonalds.

Zero Waste

I have to say, I think this one is the least accessible of the three. Of course, that doesn’t mean its unaccessible, by any means. Again, I think we need to go back to the ideals of the movement and stop looking at people who’ve spend tons of money to be able to store their waste in a little jar. We call it ‘Zero Waste’, because that is the ideal we are striving for, that is the dream, but we all know that in practical terms, its really about LESS waste. And we can all work on that. We can all opt to go without plastic straws, unplug electronics that aren’t in use, walk or take public transit instead of driving around town, bring our grocery bags back to the store to reuse on the next visit instead of throwing them away, and recycle our plastics (I realize that some people just really don’t have access to recycling or compost in their area, and while that blows and I encourage you to petition your local government, that is by no means your fault and no one should ever shame you for it). Little things add up big over time, and, yes, this is another area in which investments (or just simple creativity! Forget spending money!) can save you lots of money over time. Does your family use paper napkins at the dinner table? Invest in some cheap cloth ones, or better yet, make your own! Hell, you can just cut an old and seldom used t-shirt into large squares. Who cares what you wipe your fingers on. Zero Waste is an area I’m just starting to learn about, but I can see immediately that the resources online are endless. Spend a little time researching cheap hacks like this from creative and inspired people, and ignore the fools that tell you that all your waste from the last decade should fit in the palm of your hand. The point is to create LESS waste, and the only limit is your imagination.

Now obviously, as a upper-middle class and able-bodied white girl, I’m speaking from a place of privilege. I’ve done my best to think of low-cost ways to participate in the ideals of these movements for anyone who might be interested, and to dispel this stereotype of costliness, but I understand that my experience is different than that of many others, and I’m sure I missed some pretty important things. Please feel free to comment anything I missed or even message me directly about some obstacle in your way as you try to participate in any of these movements, and together we can try and brainstorm a solution. If y’all think I completely fucked up and missed something big, let me know in a constructive way because I’d love to hear about it and talk about it.

(I’d also like to add that I’ve heard someone say that there isn’t much clothing available in thrift stores and eco-conscious brands in larger sizes. I have definitely seen L and XL in ethical clothing brands, so I have to assume its just a matter of finding the right brands, but I can try to do some research in plus sizes if anyone is interested. I was really surprised to hear that about thrift stores, I guess because I assumed since we all wear clothes all sorts of sizes would end up getting donated, but maybe second-hand buy/selling apps like Poshmark would be a good resource here? I think most of them let you search specifically by size, which can make it much easier for everyone to find clothes that fit them. Just a thought)

#it's only by working together that we can succeed #another gigantor post #Kelsey speaks #Veganism #Minimalism #Zero Waste #priviledge #vegan #plant-based #minimal #ecofriendly #accessability

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citypillow2-blog · 5 years ago

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A Week of Eating with Haile Thomas, the Teen Vegan Sensation and Founder of HAPPY

Read on to see what the teen vegan powerhouse eats in a typical week.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

The rest of the day is mainly spent working on the content I planned on Friday, so most of our weekend lunches and dinners end up being Instagram recipes!

SUNDAY

Source: https://blog.williams-sonoma.com/a-week-of-eating-with-haile-thomas-the-teen-vegan-sensation-and-founder-of-happy/

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howtoloseweightfastsafely · 6 years ago

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Putting It All Together

We've made it to the end!

I hope you've just received the weight loss and body re-composition education of a lifetime.

And I truly hope you implement these strategies to build the body you've always wanted (and the body that turns heads and drops jaws when you take simply walk down the block!)

Before we officially end with the appendix, though, let's condense all the main points of 247 Leangevity Secrets from top to bottom. Refer back here whenever you need...

How to be a part of the 1% "elite" that loses weight and keeps it off permanently (discover the simple, but effective, lifestyle switches that will keep you fit and happy for a lifetime)

1. Weight Loss & Longevity are 2 different things

a. Weight loss is tied primarily to calorie intake, with food choice coming as a secondary factor

b. Weight loss is also tied to three big "hidden" factors:

i. Chronic inflammation

ii. Insulin Resistance

iii. "Clogged" Liver (and poor detoxification/fat breakdown as a result)

c. Longevity is tied to equally to calorie intake and food choice (and the 3 hidden causes of weight loss).

d. This isn't to say that food choice is not that important for weight loss, but it is to say that just substituting chicken for beef, or having brown rice instead of white rice, or eating the next new "health food" will not magically help you lose weight.

e. You MUST be in a calorie deficit to lose weight i.e. taking in less calories than you burn, without going too low.

f. To have both weight loss and longevity (a worthy goal, if you ask me), focus on the big three:

i. Smart Nutrition (eat healthy most of the time)

ii. Natural movement (at least 3x per week plus walking for best results)

iii. Reduce Stress and Manage Toxins

2. Live as close as possible to the way that modern day, disease-free traditional cultures live:

a. Eat like this:

i. Zero processed foods.

ii. Moderate amounts of healthy fat.

iii. Sufficient amounts of all-natural protein.

iv. Nutrient-rich carbohydrates, soaked, sprouted (and sometimes fermented).

v. Cultured and fermented foods

b. Move like this:

i. Nearly every culture of 100+-year-old inhabitants incorporates daily movement, up to 10,000 steps of daily walking.

ii. You can also reach this amount of steps in 45-60 minutes of any light/moderate activity

iii. For best results, try to do formal exercise for about 45 minutes, 3x per week

Use compound movements like squats, chin-ups, various presses, lunges, and other exercises that use many muscles at once

On your off-days try to get in some light activity or at least go walking.

Both of these activities will ensure you maintain lean muscle on a diet, while improving virtually all health markers

iv. At a bare minimum, get in 20-30 minutes of movement 3x per week.

c. Rejuvenate like this:

i. All traditional, long-living cultures frequently used herbs and plant extracts taken straight from nature

This keeps the mind sharp, body fit and vital organs cleansed and functional for the long term.

ii. De-stress and laugh daily.

The sense of family, community, laughter and openness on the Greek island of Ikaria is the biggest factor in life spans which reach to be over 100 years old in many cases

3. Reduce chronic inflammation, insulin resistance, and liver clogging

a. Remove the following foods for best results:

i. Excess sugar and refined, chemically-laden processed foods

ii. Industrial/seed oils that are high in Omega-6 fatty acids

iii. Gluten and wheat (for those who are intolerant). Wheat is the bigger offender.

iv. Commercially-raised, feedlot meat and farmed fish

v. Low intake of Omega-3 fatty acids

vi. Lack of exercise (whether formal gym workouts, or even daily walking)

vii. Too little sleep

viii. Too much stress and not enough relaxation/"me" time

ix. Poor gut health (due to toxin/chemical-heavy foods

b. Do a low-carb, starch-free "Insulin Reset" period to decrease insulin resistance

c. Only when fat loss has stalled for a prolonged period, do a "Leptin Reset" (weekly "re-feed" days) to decrease leptin resistance

d. Use a synergistic blend of herbs, vitamins and minerals to steady blood sugar, detoxify the liver, and stop inflammation in its tracks.

i. Take 1 capsule of the InvigorateNOW blend with a fat-rich meal.

4. Structure your meals around natural protein sources, veggies, fruits, healthy fats, and natural carbs.

a. Eat "clean" 80-90% of the time.

b. Eat junk food/cheat foods 10-20% of the time.

c. Use the formulas in this book or in the calorie calculator to determine your optimal calorie and nutrition needs for weight loss

d. Eliminate or reduce all source of anti-nutrients and allergens

i. Remove gluten and wheat

ii. Remove sources of lectin and phytic acid (unless you soak/sprout/ferment the food)

iii. Remove soy (unless fermented)

iv. Remove non-cultured dairy (a.k.a. milk

e. Avoid diet fads like zero-carb, very low fat, vegan, very low calorie, etc.

i. They do not facilitate proper education around nutrition for weight loss, setting you up for disaster once you inevitably face a plateau.

ii. They also starve the body of nutrients it needs for proper longevity and disease-prevention

f. Don't eat soy unless it's organic and fermented

i. This means, if you'd like to have soy, only have unprocessed miso, tamari, natto, tempeh, whole soybeans, or edamame in shells

g. Avoid foods with GMOs (genetically modified organisms)

h. Drink water. Thirst is often mistaken for hunger. Have a glass of water when you woke up and drink a glass at least every other hour. Try to drink your body weight in ounces of water every day (if you weigh 150 lbs, have 150 oz. of water).

5. Eat enough protein to raise your metabolism and maintain lean muscle

a. Get roughly .8 grams per pound of body weight (less if obese, more if lean and/or weight training)

b. After weight loss is accomplished, maintain weight/longevity with about 15% of calories as protein.

c. Eat only natural meats, fish, natural plant foods, and artificial-ingredient free protein powders

i. Buy grass-fed/pasture-raised meats and wild-caught fish

d. Eat at least 1/2 (but preferably 3/4) of your protein needs from whole food sources, and get the rest from a protein shake. I recommend Biotrust Low-Carb.

6. Eat carbs properly

a. In Phase 1 (Insulin Reset), get 50 grams of carbs if you're female and 75 grams if you're male.

b. In Phase 2 (Primary Fat Loss), after calculating protein intake and fat intake (30% of diet), eat the rest as carbs

c. In Phase 3 (Leangevity/Maintenance), get roughly 25-30% of your diet from carbs

d. Stick to natural starches such as rice and root vegetables.

i. Also try gluten/wheat-free starches and fermented or sprouted breads

ii. Have beans/lentils and brown rice if you can soak/sprout them to reduce toxin loads.

iii. Avoid: white bread/white flour, wheat bread, pastas, and other cereals/grains (don't be fooled by their smart marketing)

7. Eat healthy, natural fats

a. Fat doesn't make you fat. Poor nutrition, "bad fats", high toxin intake, and lack of exercise does.

b. Remove industrialized fats that are high in Omega-6 content

i. Polyunsaturated, high Omega 6 fats (NOT sugar) is one of only 2 factors of American food consumption that has increased in the last 50 years, corresponding with the rise in obesity.

The other factor is a roughly 500 calorie rise in daily intake, that is also be tied to the increase in Omega-6 intake.

c. Get fat from natural grass-fed/pasture-raised meats and fish

d. Also, have healthy, low Omega-6 oils.

i. Best: Have coconut oil/coconut milk, butter/ghee, palm kernel oil, etc.

ii. OK: Have olive oil, palm oil, avocado oil, etc. (only cook with these on low/medium heat)

iii. Avoid: Soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, canola oil, vegetable oil

e. Have cultured, preferably grass-fed dairy (get rBGH-free dairy, if not grass-fed/ organic)

i. No milk (the milk sugar/lactose can stimulate insulin and allergies)

ii. Have greek yogurt, kefir, butter, cream, some cheese, etc.

8. Eat veggies and fruit often

a. Eat dark, leafy green vegetables (spinach, kale, romaine lettuce, etc.)

b. Eat cruciferous vegetables (broccoli, cauliflower, etc.)

c. Eat starchy, root vegetables (sweet potatoes, yams, squash, etc.)

d. Eat fruits that are in-season in your area, and preferably buy them at your local farmer's market

e. Eat 2-3 pieces of fruit a day. This fills up liver glycogen to support long-term health, without some of the possible negatives of very high fructose intake.

f. Eat organic if you will be eating the skin

9. Prepare food correctly and reduce unnecessary decision making

a. Prepare "batch meals" 1 or 2x per week for breakfast, lunch and dinner.

b. Split these meals into Tupperware, bring them to work, and just warm them up for each meal.

c. Keep a glass Pyrex container to transfer food into, for microwave use. Otherwise, simple Tupperware/plastic containers can leech chemicals into your food when heated.

d. Switch up the foods every week or two for variety

e. If you fail to bring a meal on a rare occasion, have a "fast-food" meal that you can count calories for (I prefer Subway or Chipotle, both of which post their nutrition info in the stores and online)

f. Try to prepare meals on low heat or cook them with water-based methods (as opposed to grilling, frying, or otherwise "browning" the food) to reduce the formation of Advanced Glycation End products (AGEs)

g. "Hack away at the unessential"

i. Track spending and cut out unnecessary expenses

ii. Don't watch the news. Get important info from friends/colleagues. Spend that free time to work on things that make you happy.

iii. Cut out binge TV watching. Just watch your favorite show for 30 minutes, help you reach those goals/dreams that you pushed to the backburner.

(Wanna learn guitar? Build a business? Write a story? Just do it.)

iv. Keep only your quality, comfortable clothing and get rid of the stuff you don't wear. Give them to people who need it more than you do.

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "Advanced Fat Loss - Part III: Intermittent Fasting"

Read the next article about "Advanced Fat Loss - Part I: Calorie Cycling"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

#weightloss #diet

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healthbolt-blog · 6 years ago

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New Post has been published on Health bolt

New Post has been published on http://www.healthbolt.net/cooking/healthy-one-dish-cooking/

Healthy One Dish Cooking

Contents

Favourite cooking sites

Channel. subscribe subscribed

Top 20 chinese

Slow-cooker chicken tortilla soup

Crispy tortilla chips

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The pasta cooks right in the sauce, so this satisfying dish can cook in just one pot. slow-cooker chicken tortilla soup This easy chicken soup recipe is made in the slow cooker and topped with crispy tortilla chips before serving.

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passportandplates · 8 years ago

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Disclosure: I was given a complimentary tour in exchange for this review, but as always, all opinions are my own.

It’s 7 am on a chilly December morning in Cairo, Egypt. I’m excited (and slightly hesitant) to go on an overnight camping trip in the White Desert. It’s my first time camping and I have no idea what to expect. All I know is that I’m in for some beautiful landscapes. My mom is a trooper and has decided to come along on the adventure.

By 7:30 am my mom and I are sitting in a car with our tour guide, Mido. I’ve barely slept thanks to late night packing, so I’m in dire need of coffee. Mido points out some of Cairo’s famous sites on our way out of the city. Once we officially make it out of Cairo, I sit back and drift off into a half-sleep; we have a couple of hours until we arrive at the rest stop.

Why Egypt:

So, where exactly was I going on this grand adventure? Well, let’s take a step back to explain why I decided to visit Egypt in the first place.

Since I’m part Egyptian and have family living in Cairo, I’ve had the fortune of visiting Egypt several times in my teens. My family and I would spend a good chunk of the summer chilling at my grandma and aunt’s houses, sleeping by day and meandering through the streets of Cairo by night. Thanks to deathly hot summer temperatures and a general lack of resourcefulness on my part, the only places I’d visited in Cairo were the Citadel, the Pharaonic Village, and the Great Pyramids. I’d also visited Alexandria, Hurghada, and Sharm el Sheikh, but was fully aware (and slightly embarrassed) that I hadn’t even scratched the surface of Egypt, despite the fact that I’d spent nearly eight months there over the course of five years.

This time around, I was determined to actually see what Egypt had to offer and my digging led me to stumble upon the Black Desert and the White Desert. Once I saw pictures of these mystical places, I knew I HAD to visit, which led me to partner with Egypt Tailor Made to experience their Overnight Camping Black and the White Desert tour. For those of you who know me, you know that I don’t camp. Call me a princess but I really, really value toilets and running water and genuinely fear bugs. I am so not one with nature. Let’s just say that my first camping experience was quite…interesting. More about that later. Now that you have some context, let’s get back to the tour.

The Journey:

We arrive at the rest stop and buy some snacks and my mom and I commiserate about the state of Egyptian bathrooms (I’m usually not that much of a diva but this was a whole other level of gross bathroom). Anyway, I digress. After driving for a little bit longer, we switch over to a 4×4 desert car and meet our local Bedouin guide Ahmad, who is an expert at navigating the area. Our first stop is the Black Desert, so named thanks to the millions of black volcanic rocks dotting the desert landscape. Although volcanoes haven’t been a part of the Egyptian landscape in tens of thousands of years, wind and erosion left behind all these rocks that make the desert look like another planet. Pretty cool, huh?

At this point, it’s late afternoon and we are starving. We stop by this little hut restaurant and feast on Egyptian beans (ful), tuna, and salad. Although the meal is simple, that ful was some the best I ate in Egypt.

Isn’t my mom the cutest?

Clearly dug in before I took photos, oops.

After lunch, we head over to Crystal Mountain. Funnily enough, Crystal Mountain isn’t really a mountain. Rather, it’s a large rock ridge consisting of stalagmites and stalactites. The ground is littered with tons of loose crystals, making the entire area sparkle in the sunlight. It’s pretty magical, because sparkles.

After taking a thousand photos or so, we clamor back into the car to our next stop – El Aqabat, a small valley at the edge the White Desert. El Aqabat means “the punishment” in Arabic; named so because it was particularly difficult for camels to get across during the good ole caravan days. Thanks to the soft-as-a-baby’s-bottom sand in this area, our car also struggled a bit to get in and out of El Aqabat.

so artsy

oh hai

At this point, it’s getting close to sunset so we drive to the White Desert, where we will be camping for the night. Although the area looks like it’s filled with snow, all that white is naturally formed limestone rock formations. Even the giant rocks are shaped naturally by the wind! Mido leads us around the desert and we all have way too much fun spotting various animals and shapes in the rocks. I swear someone is secretly carving these shapes out!

Spot the chicken and the tree :)

Basically Mars

We pile into the car once again and drive for about ten minutes before stopping in the middle of the White Desert. Mido announces that this is where we’re camping for the night. My mom and I glance at each other, quickly realizing that camping did not mean an official campsite like we’d assumed. It meant pitching a tent in the middle of the desert. Oh boy. Mido confirms that there is indeed no bathroom so my mom and I promptly decide that we’ve had enough to drink for the night. This would have been an excellent time to have a SheWee (teehee) – lesson learned!

Sunset!

Our campsite – pretty cute, huh?

By now the temperature is rapidly falling, so all of us huddle into the Bedouin camp area. Mido and Ahmad start a fire for us and Ahmad starts chopping veggies and boiling water for dinner. The food smells amazing (and tastes even better). While we’re waiting for dinner to cook, we snack on fruit and drink tea. I ask Mido about the political situation in Egypt because I’m curious and it quickly starts a passionate and interesting discussion about politics, religion, and culture.

Everyone goes silent once dinner is served and for good reason – everything tastes delicious. We’re each served a giant portion of grilled chicken, broiled meat, steamed rice, chicken soup and veggie stew. I’m drooling just thinking back at how good that dinner was.

After dinner, Ahmad serves us some Bedouin tea (it’s really strong and a bit sweet). So much for our promise to avoid liquids! As we’re drinking the tea, one of the Bedouin guides at the nearby camp walks over and invites us to join them for music around the campfire. My sleep deprivation is hitting hard at this point but we agree to join the other camp for a bit. Our companions turn out to be a Korean family who has been traveling for an entire year together. Crazy!

Their guide (whose name has since escaped me) sang some hilarious Arabic and Bedouin songs and the Korean dad even contributed a song about how he can’t live without his wife (as translated by her). SO CUTE.

Now it’s officially REALLY COLD so my mom and I decide it’s time to cozy up in our tent. We scurry away from the camp to brush our teeth and go to the bathroom, giggling at the fact that we are in the middle of the Egyptian desert in January, all thanks to me. I’m actually exhausted at this point, so I have no problem falling asleep. Surprisingly, the tent combined with our four blankets is really warm, and I sleep like a baby.

The next morning we wake up to a beautiful sunrise, looking more than a little worse for wear. Sunrise at the White Desert is breathtaking, though. After breakfast, Ahmad and Mido take apart the tent and we start the drive back to Cairo.

Our little tent.

Sunrise

On to the review part:

I loved my experience with Egypt Tailor Made and cannot say enough good things about the company. They were professional and organized, and my guide, Mido, answered all my questions about Egypt, the deserts and more. He took a ton of photos for us and never rushed us to the next stop. Plus, he made sure we were comfortable at all times.

I had arranged the tour directly with the owner of the company, Walid, and he called on our drive back to Cairo to make sure everything went smoothly. A+ for customer service.

The only thing I would have done differently would have been to ask for more details about the camp. I mistakenly assumed we would be at a campsite, and probably would have planned a little better had I known we wouldn’t be glamping.

Other things to note:

There won’t be any phone signal once you start heading into the desert. Plan accordingly.

Bring warm clothing. Even though it’s warm during the day, it’s surprisingly cold at night.

If you can, plan your trip for spring or fall to avoid cold winds and chilly nights.

If you’re female and squatting isn’t your thing, invest in a SheWee. Also, don’t forget toilet paper and hand sanitizer.

Bring snacks if you tend to get hungry during the day! You can also buy snacks at the rest stop but they’re mostly junk food.

Book your spot here! Prices start at $150 per person.

Egypt Tailor Made Sphinx Towers Abou Al Hol Street Giza, Egypt Phone: +201144418853 Email: [email protected]

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Camping in the White Desert, Egypt: A First Timer’s Guide Disclosure: I was given a complimentary tour in exchange for this review, but as always, all opinions are my own.

#Black Desert #Camping #Egypt #White Desert

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beckypatterson1 · 5 years ago

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my new favorite "instant" meal + the fascinating history of American meals and the rise of "bowl meals" in pop culture

Today's post I'm sharing with you the super simple way I've been eating for the last few months...

To my surprise, LOADS of SCIENCE supports eating this way--it'll blow your mind up if you struggle with overeating or feeling "satisfied" after dinner. I can't wait to geek out and share it with you tomorrow :) :)

TODAY I'm nerding out on some fascinating history around American meals and rise of bowls meals in American pop culture (here's a hint: Thanks Instagram).

Background: I’ve been working to recover from an illness and trauma this past year.

Knowing that “food is medicine” in every way, I wanted to eat well, but I also didn’t always have also the physical or psychological endurance to “cook.”

“Bowl meals” became my saving grace.

Yet for all the good these simple meals did for me, I grappled with deep feelings of shame.

I often felt “lazy” or like a big fraud... After all, hadn’t I’d authored six cookbooks? Was beans and rice really the best I could do?

A yoga-teacher friend offered me a new perspective. She said, “You eat like a Buddhist Nun. This is classic Temple Food for enlightenment.”

She also reminded me that I often suggest using the same bowl when someone tells me they struggle with overeating because using the same bowl helps them acclimate to portion sizes and helps them develop a better connection with their bio (metabolic) hunger.

Her comments left me wondering if there was some hidden magic in bowls I didn't know about... Truthfully I was looking for any kind of external validation for my simplistic meals ;)

I did what I usually do: I hit the science and read every research article, journal, or paper I could find until I exhausted the topic.

THE HIDDEN MAGIC OF BOWLS (real science)

New research suggests that eating out of a bowl is more satisfying than eating off a plate AND has a positive impact on the way you eat.

There are a few theories and explanations for this.

My favorite is based on the fact we hold bowls and bring them closer towards us, which fosters feelings of comfort and nourishment--a connection that can’t be made by a fork and plate.

I’m going to dig deep into the science behind the power of bowl meals in tomorrow’s post.

If you struggle with being satisfied or you tend to overeat like me, you definitely don’t want to miss the research I’m sharing with you tomorrow.

For today, I want to share with you a historical tidbit that’s fascinating:

“EEK! MY FOOD IS TOUCHING” (mostly an American invention) *The actual name for fear of food touching other food is brumotactillophobia.

Growing up, I would freak out if my foods touched. TBH, I still somewhat cringe when I see breadcrumbs on butter...

I thought that was a ‘kid thing’ (or my OCD--which some psychologists say brumotactillophobia is) until I observed children eating in other countries around the world.

Not only do children in other countries eat a wide range of foods that aren't from the American "kids menu" they overlap and are often mixed together.

I am also somewhat of a hypocrite--or a conundrum if I feel charitable: I LOVE sauces and dipping food into things (e.g. hummus, ketchup, Ranch dressing), so it couldn’t be a ‘messy’ thing or OCD thing, not completely anyway.

HERE'S WHAT I LEARNED:

In most other parts of the world, the bowl is the primary vessel of eating and always has been.

In America, however, bowls are just starting to be “cool.” 🥣

For most of American culinary history, food has been separated. Serving food in courses or having different plates for different foods (i.e. salad plate, bread plate) was a sign of refinement and status. For example, middle-class 20th-century American households had TWO sets of dishes: every day and “the good china” that filled an entire piece of auxiliary furniture.

The “American meal” was also a separation of components. Namely, a slab of protein (meat) with some vegetable sides. (It is this view of a “meal” that makes going vegan difficult for a lot of people because a plant-based diet requires a new way of looking at food).

Eating out of a bowl was very unfashionable and mixing foods or flavors together was considered disgusting or unappealing. (I remember my uncle once mixing together his meatloaf, mashed potatoes, corn, and gravy and everyone else at the table cringing and commenting on how gross that ways).

So Why are bowls in vogue now?

#1 Practicality: All Americans are busier than ever. One-dish wonders are the extent most working parents and young professionals can manage on any given Tuesday.

#2 Health: Many Americans have become health-conscious and that shift in values has changed trends in food. #3 Millennials: Instagram gave social currency to bowl meals through their dazzling presentations. (They’re so photogenic!) and most people are exploring different cuisines--international foods that are traditionally served in bowls (Poke, for example).

For me, it’s hard to beat a satisfying blend of whole grains, veggies, and plant-based proteins.

Plus they are easy. You don’t need a knife and you could use a fork or a spoon.

Point is: there’s hardly any cleanup and you can eat from a bowl sitting at a table, standing by the counter, noshing on the couch, or on the floor if you're doing a picnic, whatever.

TOMORROW, I’m going to dig deep into the real science behind bowls and how they have a positive impact on your health and satisfaction.

If you struggle with being satisfied or you tend to overeat like me, you definitely don’t want to miss the research I’m sharing with you tomorrow.

For TODAY, I have one quick question for you--How do you feel about your foods touching? Answer the poll on Facebook.

from Recipes Blog https://happyherbivore.com/2019/11/my-new-favorite-instant-meal-fascinating-history-a/

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jasonwhorl73-blog · 6 years ago

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A Week of Eating with Haile Thomas, the Teen Vegan Sensation and Founder of HAPPY

Read on to see what the teen vegan powerhouse eats in a typical week.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

The rest of the day is mainly spent working on the content I planned on Friday, so most of our weekend lunches and dinners end up being Instagram recipes!

SUNDAY

Source: https://blog.williams-sonoma.com/a-week-of-eating-with-haile-thomas-the-teen-vegan-sensation-and-founder-of-happy/

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wellpersonsblog · 6 years ago

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The Most Important Food Lesson I’ve Learned in a Decade of No Meat Athlete

When I first started on this journey, nearly ten years ago (!), it was the advice in Michael Pollan’s classic In Defense of Food that really called out to me, and still does today:

“Eat food. Not too much. Mostly plants.”

In time, that became synonymous with the simpler advice to “just eat whole plants.” On a whole-food, plant-based diet, the “not too much” part becomes almost redundant.

As advice goes, it’s hard improve on that.

But last night, as I was chopping some broccoli to make dinner for myself and my kids (my wife, Erin, is away visiting family), I was reminded once again of another distinction I’ve learned along the way, a crucial one that made it all click.

While “eat whole plants” is the what to eat, what I had to discover for myself was the how.

It’s what removes almost every last bit of stress from the process of eating and planning meals, and, for me, makes Pollan’s advice sustainable.

Last night, broccoli was a main course, and it was simple. It was what we had in the fridge, so I just steamed until just slightly crunchy, and served with a little whole-wheat pasta (no sauce) and some chickpeas on the side.

Until writing this blog post, it didn’t occur to me that what I served and ate was a grain, a green, and a bean, my favorite formula for a quick, healthy meal.

Actually, it barely occurred to me to call this a “meal.”

What did occur to me was that those were foods we had on hand — and that this “meal” was something I could throw together fast, fast enough to get a fantasy football lineup in before the Sunday night game started.

I still feel a tinge of guilt about meals like this (not the gambling, though!). More so when I serve them to the kids. It’s not that they don’t taste good — honestly, my kids much prefer simple flavors and textures like these to complex meals with rich sauces and lots of spice. (And if you’re a parent, I don’t need to tell you that less stress at meal time = win. Trust me, food being interesting for me is the least of my concerns.)

So why the guilt?

It’s that I still forget what I discovered back in 2013, driving across the country on my DIY book tour for No Meat Athlete.

And that is this:

Those times when it feels like you’re punting on a meal — when you’re not really cooking at all, but rather assembling, just throwing a few ingredients on a plate because it gets the job done — this is actually the way you should eat, most of the time. Not the opposite.

And in 10 years of thinking about healthy food being how I earn a living, my most important lesson is just two words long:

Eat. Simply.

Like I said, I discovered this when I was on the two-month tour I did for my first book, No Meat Athlete (a revised edition of which is coming out later this month!).

That coast-to-coast tour took me through stretches where vegan restaurants aren’t a thing. Not even close, and without the usual next-best-things like Chipotle or Subway. (Once in Wisconsin I did Taco Bell — yes, it’s possible!)

But most dependable, what saved me on these stretches, was just stopping at a grocery store to load up my backseat with fruits, vegetables, hummus, and trail mix.

As long as I had a way to keep some of it (somewhat) cold, I could eat that way for days on end, even without stopping.

At first, I felt guilty about eating this way for several meals (then days) in a row: these weren’t square meals; there was nothing comforting or hearty about them. They didn’t have much of that satisfying saltiness or fattiness that provides the illusion (these days) of nourishment at the end of a day, and it felt like surely I was missing out on something.

But after a few weeks went by and I got used to eating so simply — free of the rituals and constraints that come with our normal, cultural concept of a meal — I realized that I was eating exactly (and almost exclusively) the foods I always strived to eat more of.

Fruits, raw veggies, beans, nuts, and seeds. And sometimes, if the grocery store happened to have a good bakery, whole grains.

Assembling vs. Cooking

Don’t get me wrong, I love cooking a meal. Health-wise, it’s a huge leap forward from eating processed food, and the first step for so many in turning their health around.

Plus, it’s fun. Recently I’ve enjoyed a renewed interest in cooking — mostly classic, regional Italian dishes, spending extra hours to make pasta and dumplings by hand (often with the help of my kids), and soups and sauces that simmer all day long.

But that’s a hobby; I do it under ideal conditions. Not when work gets busy or life is stressful. And certainly not under the guise of healthy eating. (Healthier than a standard American diet, sure, but that “standard” is a pretty low one.)

It’s food as entertainment — and now and then, I find it really entertaining.

And truth be told, most of the meals we eat at home aren’t as simple as broccoli, chickpeas, and whole-wheat pasta. Even for a family that eats as simply as we do, that would get boring.

So sometimes its burritos. Or “mac and broc,” a spin-off of this dish that’s become a staple for us. Or stir-fry.

But, for as many meals as possible, we try to assemble, rather than cook. A good day looks like:

Smoothie in the morning (and if you don’t like that, then even better, just eat the raw fruit, nuts, and seeds that go in it).

Salad topped with beans for lunch.

A grain, green, and bean for dinner. (But remember, it takes many forms: it could be as simple as last night’s meal, but a lot of soups, tacos, and stir-frys fit the bill as well.)

And on the nights when a “real” dinner just isn’t happening — these illustrate the point best, perhaps — it might be just a smoothie and some steamed brussels sprouts. Or just a salad, maybe with a whole wheat pita and hummus on the side.

“But What About Protein / Macros / Calories?”

I want to emphasize an important point.

We don’t take this framework and then cram some other diet philosophy into it.

We’re not taking care to “complete our proteins” when we combine a bean and a grain. We don’t strive to eat 70% carbohydrates, 15% protein, and 15% fat, or any other magic combination that will supposedly unlock the vault of health. And we certainly don’t count calories.

What we do is eat whole foods, and forget all of that junk the diet books try to sell us.

Now and then, because I read a lot about food, I’ll focus on different things. Like being 100% oil-free for a stretch, choosing cruciferous vegetables and maximizing sulphorophane content, or getting as many of the 7 Foods to Eat Every Single Day as possible. Those goals keep it interesting, and if nothing else, provide a placebo effect of feeling great about the foods I’m eating and feeding to my kids.

But none of this stuff is important, really. What matters is what you do for years, what you make work on a near-daily basis and then sustain.

And for me, that’s what eating simply is.

To eat this way without stress requires that you give up several deeply held assumptions (and like I said, I’m still working on really, truly dissolving these in my own head):

Every meal needs a “protein source.”

Every meal should be “balanced,” in terms of macronutrients.

In order to be nourishing, a meal needs to be filling, hardy, and comforting, and to provide a lot of calories for strength and health.

It turns out these are wrong — leftover from a time when we knew much less about food, and when avoiding malnutrition was the concern, as opposed to our current problem of chronic overnourishment. And the industries that are built on them have certainly helped to prop them up.

Indeed, science is showing the opposite of these assumptions to be true:

Protein deficiency isn’t a problem in the absence of general malnutrition, and whole foods (even plants) provide plenty. Too much protein (certain amino acids in particular), though, is linked to cancer and shortened lifespan.

If you’re eating a whole-food, plant-based diet (i.e., keeping protein relatively low in comparison to other diets), macronutrient balance doesn’t matter. High-carb, low-fat is what most vegan docs promote, but David Jenkins’ “Eco-Atkins” diet experiment showed that the opposite (vegan low-carb, high-fat) works for weight loss too, and others have even demonstrated heart-disease reversal with it as well. Even if macronutrient ratio did matter, it would be only be necessary to balance the total diet, not each meal.

Caloric restriction is linked to longevity. Whether you restrict calories deliberately or because your food just happens to be less calorically dense, fewer calories is better than more (again, assuming you’re not malnourished, or suffering from an eating disorder). So a lighter-than-usual dinner now and then is certainly not a bad thing, and in fact is a very good one.

I don’t pretend that it’s easy to give up beliefs we’ve held for years. But I know that “eating simply” has helped to free me from not just these, but all sorts of other hidden emotional attachments to food.

Everything I Need to Know About Healthy Eating, I Learned from My Kindergartner?

One final example, just because it makes me smile.

This is the lunch I packed for my daughter today, to start off her third week in kindergarten:

In case you can’t tell what’s what, from left-to-right, top to bottom, that’s hummus and carrots, whole cherries, clementine, rice cakes spread with peanut butter, pretzel nuggets filled with peanut butter, roasted seaweed strips, and big ol’ pile of chickpeas.

Sometimes the pile of beans is replaced with a peanut butter sandwich. Or the pretzel nuggets replaced with peanuts. But mostly, this is what lunch and snack look like for her.

Ellarie was born after we were already vegan. She was also lucky enough to be born after the “if it’s vegan, it must be healthy” phase (hello, Gardein Chick’n Tenders!) we were in when we had our son.

My wife and I often remark that Ellarie is the healthiest eater in our family, and this is why. Her favorite meals consist of a handful of whole foods, next to each other. Not combined with any rhyme or reason.

Call me inspired. (Well, except for the seaweed; that stuff is just gross.)

When our bodies aren’t accustomed to processed foods — with far more concentrated salt, sugar, and fat than you’d find in nature, day in and day out — it turns out that we actually like the healthy stuff. Even kids do.

Now, I’d be lying (and doing you a disservice) if I said we never gave her vegan ice cream, cookies, potato chips, or “normal” meals with lots of ingredients, spices, salt, and sometimes oil.

But I think that only illustrates how sustainable this “diet” is: she eats that stuff now and then, whenever we make it available to her. Sometimes she’ll shock us by not liking richly flavored cakes or super-sweet drinks, but usually, she loves those treats.

But then, when it’s time for the next meal or snack, she’s back on her routine, and quite happy to eat the way she does.

To me, this is what we should strive for. To be able to eat healthy food most of the time — even to love it, despite its initial blandness compared to processed foods or more intricate meals — with the occasional indulgence that adds variety, entertainment, and joy to life, especially when shared with friends and family.

And then, once that moment has passed, to go back to the routine of eating healthy, simple (and eventually, delicious) food — without regret or the desire to indulge again until it’s appropriate. And somehow, you know when it is.

Easier said than done, I know. But if you take small steps towards it — small so that you don’t throw up your hands and quit when perfection becomes unsustainable — and begin to question our unquestioned assumptions about what constitutes a healthy meal… then over time, you’ll get there.

The post The Most Important Food Lesson I’ve Learned in a Decade of No Meat Athlete appeared first on No Meat Athlete.

First found here: The Most Important Food Lesson I’ve Learned in a Decade of No Meat Athlete

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problemshealth-blog · 6 years ago

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Obesity Determinants Of Health

Obesity Determinants Of Health, How many people in the United States are overweight or obese? Among U.S. women twenty years and older, over sixty-four million are overweight and over thirty-four million are obese.

How do I know if I 9 m overweight or obese?

Obesity is measured with a body mass index (BMI), a measure of body fat based on height and weight. Individuals with a BMI of 25 to 29.9 are considered overweight, while individuals with a BMI of 30 or more are considered obese.

What causes someone to become overweight or obese?

An unhealthy diet and physical inactivity are contributing factors to becoming overweight or obese. Overweight and obesity are problems that continue to get worse in the United States. Bigger portion sizes, little time to exercise or cook healthy meals, and relying on cars to get around are just a few reasons for this increase.

What are the health effects of being overweight or obese?

An unhealthy diet and physical inactivity can increase your chances of getting heart disease, cancer, stroke, type 2 diabetes, high blood pressure, breathing problems, arthritis, gallbladder disease, and osteoarthritis. But body weight isn’t the only problem. The places where you store your body fat also affect your health. Women with a “pear” shape tend to store fat in their hips and buttocks. Women with an “apple” shape store fat around their waists.

Obesity Determinants Of Health

For most women, carrying extra weight around their waists (larger than 35 inches) raises health risks like heart disease, diabetes, or cancer more than carrying extra weight around the hips or thighs. Obesity can also affect medical care. Too much fat can obscure imaging tests, like x-rays, computed tomography (CT) seans, ultrasound, and magnetic resonance imaging (MRI). For example, in an ultrasound, the beam may not be able to get through layers of fat to get an image ofa person’s appendix, gallbladder, or kidneys. Too much body fat can make it harder for a doctor to make a medical diagnosis and treat a patient.

How do I find out what the best way is for me to lose weight?

Experts agree that the best way to lose weight is to follow a sensible eating plan and engage in regular physical activity. If you’re interested in a weight-loss program, it should encourage healthy behaviors that help you lose weight that you can maintain over time. Before you start a weight-loss program, talk to your doctor. Safe and effective weight-loss programs should include these components:

Healthy eating plans that reduce calories but do not nıle out specific foods or food groups

Regular physical activity and/or exercise instruction

Tips on healthy behavior changes that also consider your cultural needs

Slow and steady weight loss of about 0.75 to 2 pounds per week and not more than 3 pounds per week (weight loss may be faster at the start ofa program)

Medical care if you are planning to lose weight by following a special form ula diet, such as a very-low-calorie diet

A plan to keep the weight off after you have lost it

What steps can I take to have a healthier diet?

Follow these tips on healthy eating.

Focus on fruits: Eat a variety of fruits-whether fresh, frozen, canned, or dried-rather than fruit juice for most of

Obesity Determinants Of Health

your fruit choices. For a 2,000-calorie diet, you will need two cups of fruit each day- like one small banana, one large orange, and one-quarter cup of dried apricots or peaches.

Vary your veggies: Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils.

Get your calcium-rich foods: Get three cups of low-fat or fat-free milk-or an equivalent amount of low-fat yogurt and/or low-fat cheese (1.5 ounces of cheese equals 1 cup of milk)-every day. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and drinks.

Obesity Determinants Of Health

Make half your grains whole: Eat at least three ounces of whole-grain cereals, breads, crackers, rice, or pasta everyday. One ounce is about one slice of bread, one cup of breakfast cereal, or one-half cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.

Go lean with protein: Choose lean meats and poultry. Bake it, broil it, or gril! it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.

Limit saturated fats: Get less than 10 percent of calories from saturated fatty acids. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.

Ok. Limit salt: Get less than 2,300 mg of sodium (approximately i teaspoon of salt) each day.

How can physical activity help?

An active lifestyle can help every woman. You don’t have to be as fit asa professional athlete to benefit from physical activity. in fact, thirty minutes of moderate physical activity on most days of the week can greatly improve your health. Most people can get greater health benefits by engaging in physical activity of more vigorous intensity or longer duration.

To help manage body weight and prevent gradual, unhealthy body weight gain, get about sixty minutes of moderate- to vigorous-intensity activity on most days of the week, while not exceeding caloric intake requirements. To keep weight loss off, get at least sixty to ninety minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.

Obesity Determinants Of Health

Some people may need to consult with their doctor before participating in this !eve! of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance. Physical activity has these benefits:

Reduces your risk of dying from heart disease or stroke

Lowers your risk of getting heart disease, stroke, high blood pressure, colon cancer, and diabetes

Obesity Determinants Of Health

So lowers high blood pressure

Helps keep your bones, muscles, and joints healthy

Reduces anxiety and depression and improves your mood

Helps you handle stress and helps control your weight

Protects against falling and bone fractures in older adults

May help protect against breast cancer

Helps control joint swelling and pain from arthritis

Ten. Helps you feel more energetic and helps you sleep betler

What drugs approved by the U.S. Department of Agriculture (USDA) are available for long-term treatment of obesity?

Sibutramine: Also called Meridia, it is used together with a reduced-calorie diet to help you lose weight and keep the lost weight from returning. This medicine is approved for people whose initial body mass index (BM!) is at least 30. Patients with other risk factors, such as high blood pressure or diabetes, can be treated with the drug

Increase your physical change what you do everyday!

If you normally …

park as close as possible to the store

let the dog out back

take the elevator

have lunch delivered

relax while the kids play

activity by taking small steps to

Then try this instead!

park farther away

you take the dog for a walk

and take the stairs

walk to pick up lunch

get involved in their activity

if their BM! is 27 or higher. it can cause an increase in pulse and blood pressure. While you are taking sibutramine, your doctor will check your blood pressure and heart rate at regular visits.

People with uncontrolled high blood pressure should not take sibutramine. Other side effects include dry mouth, headache, constipation, insomnia, anxiety, irritability or unusual impatience, nervousness, stuffy or runny nose, or trouble in sleeping.

Orlistat: Also called Xenical, it prevents the body from absorbing some of the fat in food. it also prevents the body from absorbing some vitamins and beta carotene. Patients should take a vitamin supplement that contains fat-soluble (A, D, E, and K) vitamins and beta carotene. The most common side effects of orlistat are gas with discharge, fecal urgency, fatty/oily stools, and frequent bowel movements.

What surgical options are available for weight loss?

Vertical banded gastroplasty (VBG): Surgical staples are used to divitle the stomach into two parts. The upper part is sınan, which limits space for food. Food empties from the upper pouch into the lower pouch through a sınan opening. A band is put around this opening so it doesn’t stretch. Risks of VBG include wearing away of the band and breakdown of the staple line. in a sınan number of cases, stomach juices may leak into the abdomen or infection or death from complications may occur.

Laparoscopic gastric banding (Lap-Band): An inflatable band is placed around the upper stomach to create a sınan pouch and narrow passage into the remainder of the stomach. This limits food consumption and creates an earlier feeling of fullness. Once the band is in place, it is inflated with saline. The band is adjusted over time by increasing or decreasing the amount of salt solution to change the size of the passage.

Obesity Determinants Of Health

The band is intended for severely obese people-those at least one hundred pounds overweight or who are at least twice their ideal body weight-who have failed to lose weight by other methods such asa supervised diet and exercise. The band is intended to remain in place permanently, but it can be removed if necessary. People who get the band will need to diet and exercise in order to maintain their weight loss. Complications may include nausea and vomiting, heartburn, abdominal pain, band slippage, or pouch enlargement.

Roux-en-Y gastric bypass (RGB): The surgeon makes the stomach smaller by using surgical staples to create a small stomach pouch.

The pouch is attached to the middle part of the small intestine. Food bypasses the upper part of the small intestine and stomach and goes into the middle part of the small intestine through a small opening. Bypassing the stomach limits the amount of food a person can eat. By bypassing part of the intestine, the amount of calories and nutrients the body absorbs is reduced.

Obesity Determinants Of Health

The small opening slows down the rate food leaves the pouch. One risk for patients is “dumping syndrome:’ This happens when the stomach contents move too rapidly through the small intestine. Symptoms may include nausea, weakness, sweating, faintness, and diarrhea after eating. Side effects include infection, leaking, pulmonary embolism (sudden blockage in a lung artery), gallstones, and nutritional deficiency.

Biliopancreatic diversion (BPD): This procedure is not commonly used in the United States. A large part of the stomach is removed. The amount of food is restricted, in addition to stomach acid production. The small pouch that remains is connected directly to the final segment of the small intestine, completely bypassing other parts of the small intestine. A common channel remains in which bile and pancreatic digestive juices mix prior to entering the colon.

Obesity Determinants Of Health

Weight loss occurs since most of the calories and nutrients are routed into the colon, where they are not absorbed. This procedure is less frequently used than other types of surgery because of the high risk for nutritional deficiencies. A variation of BPD includes a “duodenal switch;’ which eaves a larger portion of the stomach intacı, including the pyloric valve that regulates the release of stomach contents into the small intestine. it also keeps a small part of the duodenum.

Is liposuction a treatment for weight loss?

Liposuction is a procedure for shaping the body and is not recommended for weight loss. it is a surgical procedure in which fat is removed from under the skin with the use ofa vacuum-suction cannula (a hollow pen-like instrument) or using an ultrasonic probe that breaks up the fat into small pieces and then removes it with suction.

Persons with localized fat may decide to have liposuction to remove fat from that area. it doesn’t guarantee permanent weight loss. To avoid weight gain after liposuction, people need to eat right and be physically active.

Complications from liposuction may include infection, embolism (fat gets trapped in the blood vessels, gathers in the lungs, or travels to the brain), puncturing of organs, seroma, pain or numbness, swelling, burns, skin problems, and reactions to the anesthesia.

Fix Health Problems to follow Pinterest

Obesity Determinants Of Health

#fix health problems #how do ı find out what the best way is for me to lose weight #how many people in the united states are overweight or obese #is liposuction a treatment for weight loss #what are the health effects of being overweight or obese #what causes someone to become overweight or obese #what steps can ı take to have a healthier diet how can physical activity help #what surgical options are available for weight loss

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howtoloseweightfastsafely · 6 years ago

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Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Part IV:

The Barack Obama method to massive productivity, reduced stress, and heightened focus (this also happens to be the same strategy used by nearly all successful dieters)

While I don't always agree with our president's policies, I do have to steal a page from his book, on the topic of productivity.

After reading an article on Obama's personal rules and "methods", I was both humbled and amazed at his ability to cut out any time-wasting tasks.

He explicitly understands that the less "little" things he has to worry about, the less clutter in his mind, and the more productive he can be overall.

Simple things like deciding what to eat or what to wear in the morning can 10-15 minutes, or more, for most of us. Obama is not immune to this.

Just like any human being, if he lets himself get caught up with the minutia of figuring out what color shirt to wear or what to eat for breakfast, he has less actual time and less "mental time" to focus on the important tasks at hand for the day.

This is a trait that is seen with the lives of many powerful, busy people and the successful participants of health/fitness transformations alike.

In the realm of weight loss and fitness:

The most successful dieters eat the same few meals over and over again.

Let that sink in. This one strategy has been crucial to my success, just as it has been crucial to the success of millions of dieters.

Instead of unnecessarily thinking, analyzing, and prophesying around what food will have a better effect on our weight, we are best served by picking a few healthy meals and rotating them every week or so.

We are also best served by cooking "batch meals". These are huge portions of one meal, prepared on a Sunday for example and eaten throughout the week.

The more batch meals we have, the less time and energy we have to spend deciding what to eat on a Thursday evening for example.

In my own transformation, I predominantly stuck to meals like:

Egg omelet's or 3 hard boiled eggs with veggies for breakfast

Full-fat Greek yogurt, 1-2 pieces of fruit (and plain oats if it was workout day) for breakfast

Chicken thighs or ground turkey with veggies and some beans or rice, for lunch.

Chicken sausage or organic cold cuts and sprouted bread (with spicy mustard of course, because it's beyond delicious.)

Chicken or fish with various spices/herbs, some rice and veggies for dinner.

And I made all of these dishes as "batch meals", where I would cook 2 pounds of certain meat on a Sunday, and eat the same food until Thursday. And on that Thursday or Friday, I would repeat the process again with different food.

I'll discuss batch meals a bit more in the next chapter, and I'll also give you the 411 on keeping it simple with fast food meals.

Before we summarize the chapter, I'll leave you with a favorite quote of mine:

"It's not the daily increase but daily decrease. Hack away at the unessential."

- Bruce Lee

Essentially, making positive changes in life and reaching your goals often has more to do with subtracting what you don't need, rather than adding more.

Do you really need much more money to be happy, or do you need to cut back on needless spending?

Do you really need to know every terrible thing that goes on in society, or might you be better served by not watching/reading the local news (and even major news), and feeling more positive/less stressed as a result? (I've personally realized that getting the major news bits by asking a friend or coworker lets me focus on what I can control (which is ME), while also keeping me off the proverbial "teat" of sensationalist news media.)

Do you really need to eat every single healthy food on the planet, or do you need to just focus on 3-5 solid (and proven) healthy meals to see amazing results?

The choice is yours, my friend.

Let's move on to the action steps for this chapter.

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality"

Read the next article about "How to beat your mental roadblocks and why it can be the difference between a happy, satisfying life and a sad, fearful existence (these strategies will reduce stress, increase productivity and show you how to fulfill all your dreams"