#Eating a banana daily for 30 days

[harmandip]

"10 benefit of eating banana daily for 30 days"

Eating a banana daily for 30 days can offer numerous health benefits due to its rich nutritional profile. Here are 10 potential benefits: Rich in Nutrients: Bananas are packed with essential vitamins and minerals, including potassium, vitamin C, vitamin B6, manganese, and dietary fiber, providing a significant portion of your daily nutrient requirements. Improved Digestive Health: The fiber…

[femmefatalevibe]

Femme Fatale Guide: Habits To Become Your Best Self In 2023

Some habits, routine ideas, and mindset shifts to help make 2023 your best year yet. Hope this helps and inspires you to reach your goals for the next 12 months. Remember to work hard and take care of yourself. Once you put your mind to it, the sky is the limit! xx

Make Your Meals Plant-Based & Produce-Focused: Center your meals around a variety of vegetables, fruits, plant proteins, potatoes, and unprocessed plant-based fats (avocado, nuts, seeds) and minimal whole grains.

Get Creative With Stress Eating Substitutions: Discover healthy swaps for your meals and snacks to ensure what you're eating without sacrificing your goals. Some simple substitutes include mixing in cauliflower rice into your whole grain rice to add nutrients/volume while slashing the calories, using half an avocado with lemon as a salad dressing over spoonfuls of olive oil, swapping meat for lentils in a chill, soups, or stir fry, choosing frozen grapes or whipped bananas with berries over candy or ice cream for a sweet treat, etc. Remember: Spices and seasoning are your best friends.

Be Mindful of Your Beverage Consumption: Consuming enough water is essential. However, if you get bored with water, add some herbal and black tea, black coffee, or fruit-filled water into the mix. Cinnamon, vanilla, and apple or peach teas are great options to satisfy cravings and prevent mindless snacking (not a substitute for food – eat if you're genuinely hungry). For the winter season, try using some pure cocoa powder with hot water, vanilla extract, and a tablespoon or two of plant-based milk for a healthy hot cocoa drink.

Prioritize Long Walks: Carve out 1-2 hours of your day to get 10-12K steps in at least 5 days a week. Go outside if possible or jump on a treadmill/walking pad to get in some movement while watching TV, talking on the phone, or catching up on some emails.

Find A Simple Resistance Workout You Love: Yoga, pilates, or an at-home weight-training or body-weight exercise you can do at home. Browse different YouTube videos for 10-30 minute workouts to try or sign up for a class in your local area to make it a more social experience (and force yourself to take accountability to show up in the first place).

Create Short & Long "Bookend" Routines: Create a simple routine for the beginning and end of the task-filled portion of your day. For most of us, these routines would be done in the morning and evening/at night before and after work, school, or doing chores/errands. Let go of the rigid idea that these routines need to be done at certain times of the day. Set yourself up to win and tailor them to your schedule. Consider these short routines (like drinking a cup of coffee/tea, reading, meditation, journaling, a walk, or a short dancing session) your warm-up and cool-down sessions of the day. Having these rituals to look forward to will give you the energy and motivation to do what you need to get done each day.

Practice This 10-10-10 Mindfulness Practice: Make time for at least 10 pages of reading, 10 minutes of meditation, and 10 minutes of journaling daily (This can include shadow work) either in the morning or nighttime to clear and reset your mindset for the day.

Take An Hour To Plan Out Your Week: It's most convenient to do this power hour on a weekend (I typically reserve an hour before dinner on Sunday for weekly planning). Write out all of your main work tasks, schedule any due date reminders (for work, bills, chores, and other life necessities), must-do errands, emails and calls or appointments to make, etc.). I like using the Productivity Planner from Intelligent Change and my Reminders app/Google calendar via iCloud to sync deadlines and times to schedule messages/tasks/bills, so everything will be in front of me at the correct time throughout the week.

Prioritize 1-3 Tasks Daily: You might need to choose one large project to work on in small chunks or select a "Big 3" for the day, depending on how complex, lengthy, and time-consuming your projects/errands or appointments are for the day. Using this method allows you to be efficient, streamline your life, and feel productive without overwhelming yourself on the regular (the fastest route to burnout).

Make A Life Admin Schedule (and Stick To It): Choose days (and times if possible) of the week to update certain spreadsheets, batch reply to less urgent messages, clean your house, do laundry, grocery shop, etc. Scheduling these tasks ahead of time eliminates half of the battle for following through on what you need to do. Eventually, you will make these tasks into habitual routines that your brain will allow you to execute effortlessly as though you're in autopilot mode.

Mind Your "Circle of Influence": Do an intake on the 5-10 people you speak to the most or value in your life. If you're an employee, it is probably best to not include your boss or coworkers in this consideration list, as you need to work amicably with them regardless of your personal feelings. Look how you feel during your interactions with your friends, family, intimate partner, or an adjacent love interest. Consider how they speak to you, about themselves, and the topics your conversations are focused around. See if they align with the person you want to be and your goals. Evaluate how close you want to be and what parts of your life you think would be the most beneficial for you and the relationship going into 2023.

Set Boundaries: Understand your expectations, non-negotiables, and limits in every area of your life. Communicate these principles to others clearly, so they know when they are overstepping. Don't tolerate disrespect, but also don't expect others to be mind-readers. If someone knows that they're crossing your boundaries, it is easy to draw the line in the sand and walk away without the guilt or shame that can arise when conflicts originate from a lack of healthy communication.

Incorporate One Creative Practice Into Your Week: Reinvigorate your mind by engaging in at least one hour of creative activity per week. Try drawing, creative writing, poetry, singing, dancing, painting, pottery, jewelry making, graphic design, photography, etc. Even taking a foreign language course or creating a Pinterest inspiration/mood board or organizing your home/closets in an aesthetically-pleasing way counts. Figure out what creative outlet(s) you find satisfying. Prioritize scheduling this practice into your schedule weekly.

Refine Your Signature Look: Edit your wardrobe, try out a new haircut, or change up your makeup routine, nail color, or signature scent. Consider how you can close any gaps between your authentic personal style and how you present yourself on a day-to-day basis. Create an inspiration board if needed to help yourself define your unique aesthetic and gradually work towards embodying your ideal look.

Keep A "Praise" Archive: Create a record of all of the messages you receive highlighting your achievements, milestones, recognitions, or compliments. Compile a folder that acts as your "praise" archive for every area of your life. Create a folder in your work email inbox to save all of your professional achievements, praise, and positive contributions. Do the same for your personal email. Create a folder in your photo album of screenshotted texts. Keep a running list on your "Notes" app of any compliments you receive on your conversational contributions, actions, attire, personality, smile, etc. Hyping yourself up to connect to your highest self.

Create A "Siren" Kit: Take note of all of the clothing, scents, songs, cosmetics, phrases, people, and other aspects of your environment that empower you to feel your sexiest. Keep all of these items/songs/texts together to make it simple to set the mood before engaging in some indulgent action or revisit when you need a boost of confidence throughout your week.

Do A Financial Audit: Create an income/expenses spreadsheet to understand your current spending behavior and budgeting plan going forward. Set up your 2023 financial goals and projections, including target amounts for income, savings, and investments.

Give Yourself A Weekly "Treat": Find a healthy indulgence that you can strategically incorporate into your week. This "treat" can be a massage or nail appointment, permission to watch a movie or a couple episodes of a TV show, a serving of your favorite dessert or a glass of wine, etc. Life is meant to be enjoyed. Consider regular indulgence as an act of self-care not as a sign of weakness or self-destruction. Embracing pleasure does not require guilt or external permission.

Happy New Year, loves! Cheers to an abundant 2023 xx

[paloma-ascends-into-hellfire]

eating disorder harm reduction

no one ever compiled this so that it what we are doing today. for people with eds and people whose loved ones do. please note: i’m not a doctor. this is a compilation of things from books and ed resource sites.

for people whose loved ones have an eating disorder:

try to make sure they know these things.

try not to force them to eat, they might feel uncomfortable eating in front of people. also, risk of refeeding syndrome.

if their life is in danger and you are seeking help for them, consult the person beforehand to make sure they will be safe and give them a heads-up so that they aren’t startled (especially if they’re neurodivergent! giving them notice will aid control!)

offer them ways of controlling things aside from food - practice consent, include them in conversations, don’t talk about them behind their back, compliment their makeup or hair.

be patient. the person may be irritable from lack of sleep, feelings of depression, worthlessness, etc., or malnutrition.

keep in mind that you can’t tell if someone has an eating disorder by looking at them. people of all weights do - only 17% of anorexics are underweight - and also, men and non binary people can also have eds.

general:

drink lots of water, especially if you’re drinking lots of caffeine.

drink some electrolytes at least once a week - gatorade, electrolyte tablets, coconut water, doesn’t matter, just get it into your system.

if you are getting dizzy or flushed and can feel your heart beating, quick carbs will raise your blood sugar - sweets, bread, fruit, juice, non diet soda, whatever. keep snacks around pls.

your brain uses 400-500 calories daily. eat more than this.

take your supplements!

you still need protein, have an egg or something.

don’t take adderal or insulin unless you are actually diabetic or neurodivergent, because you are raising the price by buying them and denying access to those who need it.

throw a towel over the mirror. it’s not worth it if it’ll cause you anxiety.

try to limit disordered behaviours like body checking, purging, and weigh ins.

practice good dental hygiene.

put your scale somewhere where you have to actively look for it to weigh yourself.

avoid social media and for your sake don’t go on pro ed tiktok or tumblr or twitter or insta.

get a buddy who also struggles with the same thing if possible to support each other.

get regular medical check ups (if you can afford it)

practice things within your control - makeup, hair, clothing, etc.

push your rules - eat 5 minutes before your time, or 50 calories over your limit.

for people with restrictive disorders (e.g. anorexia):

do weight and resistance training at least twice a week to prevent musculoskeletal conditions such as osteoporosis.

don’t drink on an empty stomach.

try to put gaps between fasting periods.

don’t fast for more than 72 hours.

wear lots of layers to keep warm.

eat an extra 100-200 calories on your period if you menstruate.

have a metabolism day.

take care of your hair.

as horrifying as this is to many people, please go to the hospital if you’re experiencing heart problems or if you’re passing out for more than 30 seconds.

for people with purging disorders (e.g. bulimia):

if you would like to purge, wait 15 minutes first.

after purging: drink lots of water - the emptiness you feel is dehydration. don’t brush your teeth but rinse your mouth out, preferably with an alkaline mouthwash or baking soda mixed into water. do something you want to do, like reading a book or watching a show. don’t smoke. don’t have anything acidic. eat a banana or some chocolate or a rice cake to keep your blood sugar levels in check.

if you vomit blood or your vomit looks like coffee grounds, this is a sign of internal bleeding. you could be drowning in your own blood from a hole in your esophagus, essentially. go to the hospital or call 911/999/the emergency number in your area.

stay safe everyone. i hope this helps. also, i do not use these tags - i have them blocked - but i am using them so that people on these tags will find this because they need it most.

[being-addie]

Rest Days

It's currently peak summer where I live, and it is SWELTERING. While I'm planning to be as productive as possible (I'm not kidding my sketchbook is with me 24/7 at this point), thanks to the heat, I'm finding it really hard to stay focused sometimes. So when I'm feeling particularly lazy, or just distracted I take a rest day. I feel like I can afford this right now more often because it's the holidays, but when my classes restart in June I won't be able to even sit down.

ANYWAYS. Here's what I'm currently doing during an easy rest day. Maybe you can take some inspiration <3

My rest days:

Sleep in: I sleep until it's nearly 7:30 - 8:00 am. It's late for me because usually, I wake up at 6:00 am

Move around: If it's cloudy, I'll go for a walk, otherwise, I'll cycle to the gym.

Breakfast: I usually have this thing, where I saute some veggies, scramble eggs, and cook savoury oatmeal, then mix it all together. It's healthy and filling and it's amazing with barbeque sauce. If I'm craving something sweet, I make banana-oat pancakes (which taste and look so much better than regular pancakes I swear)

Sit in the sun: It's morning, and the sun isn't harsh, so I sit in the balcony with my cold coffee and chat with my mom as I soak up that Vitamin D

Watch a little TV: I'll watch like 2 episodes of the show I'm invested in (I'm watching Big Bang Theory)

Get ready: Take my sweet time bathing, doing my hair and getting dressed.

Sketch: So this is both productive and relaxing for me, so I'll pull up Pinterest and do some practice or I'll go to a cafe and do a live study.

Do a little crafting: Ok so this is my therapy. I'm not joking. I put on some Lana Del Rey, and make a mess of my desk. I love making little handmade gifts for family (I just made this insane exploding box thing for Mother's Day lol) or making paper crafts. I'm learning how to crochet as well. Highly recommend it. Put in your earphones, get your scissors out and start making something. Doesn't have to be pretty, just keep going.

Watch the sunset: My gallery is so full of pictures, I don't have any room for anything at this point. 85% is just sunset pictures.

Evening: I just eat dinner with my sister and grandpa, and then we like to sing and dance as I load the dishwasher and she cleans the table.

Read: After chores are done, I read on my tablet for a while.

Sleep: Bedtime skincare and lights off at 10:30.

I've actually done this in way more detail than I thought haha, but this is basically a way more relaxed version of my daily routine, just no studying?? But yeah here it is.

Understand that rest days are required. You do not have to constantly work. Humans are meant to socialise and have fun, as well as work. We aren't worker ants or bees. Relax, and remember to breathe. Everything will be ok. xoxo.

<3

[ascendingtostardust]

Help You Remember

(Sam Kiszka x f!reader)

wc: 1.2k

Warnings: mentions of food/eating, mentions of poor memory - let me know if I missed anything!

When it came down to it, Sam was a creature of habit. Of course he liked to be spontaneous and off-the-cuff on occasion, but he found himself in falling into a familiar rhythm day-to-day when he had some time off from working. That meant that you also stepped into those routines that comprised your daily life together.

You don’t know when exactly it happened, but at some point over the last few months you and Sam had become regulars at a little bakery down the street from your home. Every Monday and Friday mornings before the morning rush, the employees at Snookums came to expect the two of you just as they finished putting the last tray of morning muffins in the case. It had become customary for you and Sam to always choose something different than you had picked out the previous visit “to keep life exciting,” Sam had said.

Their flavors of muffins, danishes, rolls, and loaves rotated weekly, which only highlighted your indecisiveness and poor memory as you stood peering through the glass case to figure out what treat you were going to choose for the day. Ever the patient partner, Sam would wait as long as you needed to come to a decision with nothing more than a simple “you did say you were in the mood for lemon last night and look! Lemon muffins today!”

After your first few trips to the bakery, you couldn’t help but be apologetic about how long it took you to decide what you wanted when Sam made a choice less than 30 seconds after glancing at his options. He wasn’t like previous partners or friends who got frustrated with your struggle to make decisions for yourself or your memory issues on occasion. He waited by your side, thumb brushing over the top of your hand as he asked the employees how their morning was going.

Today was no different than previous trips to Snookums, however you knew that the two of you would have to hurry home to meet one of Sam’s friends who was dropping off seedlings for his garden. The smell of warm baked goods filled your lungs and brought a sense of calm to your busy mind as you stepped into the bakery and immediately took in your muffin options.

Chocolate chip hazelnut, blueberry crumb, banana nut, and triple chocolate.

Greeting the two employees with a smile and a quick hello, you mulled over your decision and felt Sam come to stand slightly behind you, wrapping an arm around your lower back as he hummed softly.

“What can I grab for you, Sam?” one of the regular Friday morning workers, Jenna, asked, knowing that Sam always made his mind up rather quickly.

“Hmmmm….” After another look at the glass case, Sam’s gaze turned to you. “You know what, Jenna, I’m going to let my girl pick hers out first today.”

It was hard not to crack a smile in response to the goofy grin he gave you, silently encouraging you. You had to make a decision, and fast.

“I’ll have a hazelnut chocolate chip, please.” Smiling at Jenna and thanking her as she put your muffin in a light pink box, you turn to Sam.

“I’ve never tried that one before but it sounds good, right?” You say quietly, leaning into his side.

“Sounds delicious, actually!” He responds, giving you a quick peck on the forehead before ordering a banana nut muffin for himself.

“Ooo banana nut, one of my favorites!” You say to him as the two of you follow Jenna down the counter to the register. Sam responded with a sweet smile and squeeze of your hand before letting go to grab his wallet from his back pocket.

On the walk home, it didn’t take long for you to reach into the small box containing your treats and pull a small piece of your muffin from the side of the rounded top. The excitement of trying something new quickly faded the more you chewed and realized that the flavor wasn’t exactly what you expected. With a hum, you close the box and continue walking, though you can feel Sam studying your face without being too obvious.

“Was it good, lovey?” He said finally, reaching to take the box from your hand and cradle it in one of his own arms.

“Um,” you started, trying not to sound too disappointed, “it was okay! Everything they make is good, so…” You let your voice trail off and the sight of your shared home came into view.

Walking up the few steps to the front door, you began mentally going through what ingredients you had to possibly make your own muffins to make up for the one that wasn’t quite your taste.

Once inside, you began looking through your cabinets for the typical baking essentials, feeling Sam lean up against the counter next to you a moment later.

“Can I tell you a secret?” He said, quickly looking around jokingly to make sure no one else would hear his confession, though it was just the two of you in your home.

Onto his antics, you giggle and decide to play along, turning your head to face your ear towards him and leaning in close. He bent slightly and leaned in so close that you could feel his lips ghost over the shell of your ear.

“You tried the hazelnut chocolate chip muffin a few weeks ago and didn’t like it,” he whispered. You turn your head to look at him, eyes wide with the realization that you had, in fact, tried that flavor at the end of last month. It was all coming back to you.

“I finished it for you and found it quite delicious, so when you picked that one again I knew we needed a backup!” He grabbed the pink box from its resting place on the counter and opened it, taking the untouched banana nut muffin out and placing it on a small plate he had set out. Sliding it towards you, he reached his hand out to squeeze your shoulder lightly.

“Now…what are we thinking drink-wise? Coffee? Milk? Tea?” He moved around you to open the fridge, peering at any other potential options.

“I love you.” You said, turning to face him as he stands in front of the open fridge, already grinning when he meets your gaze.

“Oh yeah? Well I love you more, lovey.” He lets the refrigerator door swing shut quietly as he reaches out to pull you close to his chest, moving his palm in circular motions between your shoulder blades.

“As much as I would love to hold you all day, we do need to decide on what to drink with our breakfast so we can take this party outside and enjoy the sun a little before the day really starts!”

You let your head fall back, “umm okay, let me think for a minute…”

“Take all the time you need.”

[schmergo]

In general, I tend to feel a pretty big disconnect between how 'anxiety' is typically described and what anxiety actually feels like for me, to the point where I didn't actually realize that what I was experiencing was anxiety until I was like 27 years old even though there's not really anything else you could call it.

I joined a weekly anxiety workshop group several years ago and it was a baffling experience because it almost felt like I had joined a peanut butter sandwich workshop and everyone else was visibly assembling and eating turkey sandwiches before my eyes. Like, am I the only one whose sandwich tastes like this? Am I the only one whose peanut butter sandwich isn't improved by putting mayo on it?

Almost the whole workshop was people talking about anxieties due to managing their responsibilities at work, whether they're any good at their job and family duties, workplace social politics, and worrying whether people in their life care about them. We'd do things like breathing exercises and stuff to center ourselves in the 'now' instead of worrying and wondering. To me, these worries all seem super manageable and the kinds of concerns I usually deal with pretty well.

For me, anxiety almost always comes from feeling like I'm in physical danger in some way RIGHT NOW. Like I get stuck in this loop of constantly checking some part of my body over and over again because I'm worried something might be wrong with it and I might be dying. Or I'm lying in bed and hear the dishwasher make a funny sound and think someone broke into my house and is going to kill me and sit awake in bed all night freaking out. I get these weird feelings of certain dread and foreboding like, "You will get hit by a car and die if you walk to the library tonight." And the weirdest one (which I was struggling with during the anxiety group but haven't for a few years) is sometimes I get stuck manually monitoring my breathing and swallowing until I start, like, hyperventilating for days on end.

So breathing exercises tend to freak me out because as soon as I start consciously controlling my breathing, I can't stop and I'm stuck breathing manually for days, afraid to sleep because I'm worried I'll stop in my sleep. Physically centering exercises where we notice sensations in our body and things around us don't help me because I start noticing signs that I might be dying and then worry about them for days after the physical centering exercise. I feel like my anxiety comes from being extremely present in and aware of my body, not the other way around.

In general, gentle self care isn't soothing for me. I want to know that I'm not going to die in the next 30 minutes, not waste what might be my valuable remaining minutes doing something soothing and relaxing.

I also got some apps to manage anxiety and I found myself being like, "Well bananas certainly don't make my peanut butter sandwich WORSE, so I'll start incorporating those into my daily peanut butter sandwich routine I guess," but didn't really feel like it helped. I don't really see how stuff like journaling, yoga, etc. really help these feelings at all. Affirmations don't help. I don't need to feel like I'm 'good enough' as a person, I want to know if I'm in danger.

Does anyone else get this kind of anxiety?

[gildinbainas]

Do they have any daily routines? (For Atem. Modern verse maybe?)

Character Development Q&A

:｡･:*:･ﾟ’★,｡･:*:･ﾟ’☆ || @shacchou 💕

Atem

It depends on his mood. On a working day, he's up fairly early because you know him. He'll spend a little time flattening his hair and occasionally pulling it back. Then of course, there's the face. He is not leaving the house without his eyeliner and chap stick / gloss. He'll do the usual shower / getting dressed. Breakfast is usually fruit --- strawberries and mandarin oranges. Or a banana if he's running late. For work, he dresses the part: Dark slacks, light colored button down, lanyard with his card keys / classroom keys on them and the ring tucked beneath his shirt. ( I canon that he's got the ring and the puzzle because in his mind, they belong to him anyway and he can't leave the house without one or the other. The ring's more discreet. It's not without minor consequences but that's another post. )

He has two classes he teaches back to back from 9 to 11. 11:30 was when he used to uh... make his way to KC for lunch / chess practice, but he's probably been absent as of late. 😬😬😬 After lunch, he would have his final class of the day then stay until about 4:30 grading / lesson plans / faculty meetings, ect.

The walk home generally consists of him stopping to get food for the night. One day he'll take advantage of Japan's equivalent of Uber Eats but for now, he'll go buy his own dinner to cook. He may stop off for coffee but it's rare unless he's with someone.

Home from work means shedding the pants for something more comfortable. ( aka you know he likes his long gowns / skirts because he likes what he likes ) Dinner, check emails / instagram , study grad work ( verse pending ). After his hour long bath with oils, it's Netflix, book in lap, and he'll likely fall asleep while reading ( or texting his friends ) until Kuriboh nudges him to go to bed.

Weekend routines depend on if he has an event. He can be persuaded to attend events on behalf of KC or anything Pegasus invites him to. He's been known to participate in the occasional shoot, but it takes arm twisting since he doesn't see why they won't get Yugi to pose since he's technically retired.

Sundays --- cleaning day. Although tbh, it's more or less him going through the motions. I'm pretty sure Kaiba has someone cleaning his house so IDK what he's doing other than trying to kill time.

I feel like i said too much, but you get the idea xD

[vannagiang]

Date - 10/26/22

Time stamp - 5:16 pm

Today was a terrible day for the most part. I woke up at 8:30 am and got a total of 6 hours of sleep. For breakfast I ate a banana while rushing to my chemistry lecture and then ate peanut butter crackers all around 10:00 am. For lunch I ate at Rendezvous West with Mr. Johnny Thai and we had a great talk and walk. Then, I plan on getting ice cream with Ms. Sarah Wang and Ms. Amanda Wong at around 8:00 pm. We have a talent show today, so I will be eating fire noodles and boba for “dinner” at around 10:00 pm. My daily plan for today was to go to class, meet with my friend, go to a meeting, then perform a show. I had a bad day. I did badly on my midterm and I am so tired. I have so much work to do and no time to do it AGAIN. I am extra not happy today. I rate today a 2/10.

[dankusner]

Knock the chip off potato’s reputation

Valerie M. from Monterey, Calif., sent me an article that stated how Americans are eating fewer potatoes than ever before.

She writes:

“I read this about potatoes, and it made me sad. I love potatoes and wish people understood they are not bad. I hope the farmers don’t pull back on growing them.”

Don’t despair, Valerie.

Potatoes are still considered America’s No. 1 vegetable.

Unfortunately, we don’t always consume potatoes in their most nutritious form.

About 22% of the potatoes grown in the U.S. are made into chips.

And we Americans eat more chips — an average of 4 pounds per person per year — than any other country, reports the USDA’s Agricultural Research Service.

The most healthful way to eat potatoes is right out of the ground … washed, of course.

Like most foods, the less you change a spud from its original self, the more dense its nutrients.

According to the U.S. Department of Agriculture, a medium-sized (5.3-ounce) potato in its own skin provides 110 calories, mostly in the form of complex carbs (starch).

This humble vegetable contains more potassium than a banana, 30% of our daily vitamin C needs and as much fiber as a slice of whole wheat bread.

And if we don’t fry it or smother it in butter and sour cream, our spud is free of fat and cholesterol with just a scant amount of sodium.

Potatoes have been studied for their contribution to sports nutrition.

They are a good source of carbohydrates — the primary fuel for muscles, nerves and brains.

And although you’d have to eat a lot of potatoes to get all the protein you need in a day, a 2022 study reported in the journal of Medicine & Science in Sports & Exercise that a dose of protein concentrated from potatoes had a similar effect on stimulating muscle growth as milk protein.

Pretty cool.

Here are a few other fun facts about potatoes from Potatoes USA, which represents America’s potato growers.

Contrary to common thought, all the nutrients in a potato do not reside just in the skin.

More than half the nutrients in spuds are found in the flesh.

Don’t toss the skin however.

It’s a good source of dietary fiber.

And no need for people with diabetes to totally avoid potatoes, say the experts at the American Diabetes Association.

Just watch your portion sizes.

A medium potato contains about the same amount of carbs as 2/3 cup of cooked pasta.

Like other food crops, potato production fluctuates with weather conditions as well as other factors.

And indeed, fewer spuds were harvested over these past couple of years.

I don’t think our farmers in Idaho and elsewhere will give up on this crop anytime soon though.

Potatoes after all, are the third most consumed crop in the world.

[gxnrapidgain]

GXN I Rapid Gain- Best Mass Gainer in India I Magical Kulfi 2.2 lbs

How to Use GXN Rapid Gain for Optimal Results

Building muscle and transforming your physique has seen an increasing trend. Having a particular shape is desired by all who are influenced by fitness in today’s time. GXN Rapid Gain, the best mass gainer in India helps in achieving this goal effectively when consumed in the right manner. This article discusses the consumption guidelines and training methods for Rapid Gain to unlock its full potential.

Superior Nutritional Profile

GXN Rapid Gain provides 23g of protein, 4g of creatine and 2g of fibre per 100g serving. This high-quality, balanced macro and nutrient composition makes it a convenient and nutritional meal replacement. The protein content promotes the building of new muscle tissues when combined with physical strain through workouts.

How Much To Consume

The optimum daily dose of the Rapid Gain is approximately two to three scoops (500–750 calories per serving). However, obtaining the exact amount requires consideration of personal variables including body weight and fitness level. Beginners can begin with two scoops and progressively go to three, depending on how well their bodies react to the extra calories.

Consume Post Workout

For best absorption, it is advisable to have the Rapid Gain shake within 30 minutes of finishing a workout session as at the time, the muscles are primed to take up amino acids for remodelling. Blending the Rapid GXN shake with water or milk helps provide quick nutrition when the body needs it most. Over time, this enhances the anabolic response from training.

Sample Meal Plan

Here is a sample daily meal plan for optimal use of Rapid Gain :

Breakfast: 4 whole eggs, 2 slices of bread, banana

Mid Breakfast and Lunch: Rapid Gain shake with milk

Lunch: Chicken breast, brown rice, vegetables

Mid Lunch and Dinner: Rapid Gain shake with milk

Dinner: Salmon, sweet potato, salad

After Dinner: Rapid Gain shake before bed

This provides adequate calories, carbs, fibre, and protein from natural and supplement sources throughout the day. Consistency in following such a plan yields maximum gains.

Meal plan for vegetarians using GXN Rapid Gain:

Meal 1:

3 whole eggs or 2 egg whites

2 slices brown bread

1 cup oats with milk

Meal 2:

GXN Rapid Gain shake with plant-based milk (almond, soy, etc.)

Meal 3:

Lentils/chickpeas/beans + brown rice

Green vegetables (broccoli, spinach, etc.)

Meal 4:

GXN Rapid Gain shake with plant-based milk

Meal 5:

Tofu/paneer/tempeh + quinoa/millet

Mixed nuts

Greek yoghourt

Meal 6:

GXN Rapid Gain shake before bed

This plan provides vegetarian sources of protein, carbs, fats, vitamins and minerals along with extra calories and protein from the best mass gainer in India.

Some tips for vegetarians -

Use vegetarian protein powders, eat pulses, tempeh, and textured vegetable protein instead of meat. Consume cottage cheese, tofu and paneer for protein. Go for quinoa, oats, and buckwheat as quality carbs. Stay consistent with strength training and consume Rapid Gain, the best mass gainer in India, as suggested earlier to build muscle effectively without meat. With discipline, results are achievable even on a vegetarian diet.

Focus on Strength Training

To effectively utilise premium proteins and nutrients in Rapid Gain, it is important to train with progressive overload in mind. Basic callisthenics alone may not stimulate muscle protein synthesis sufficiently. Exercises like squat, deadlift, bench press, rows etc. must be included in a full body routine 2-3 times a week. This causes the muscles to be rebuilt thicker through adequate nutrition of Rapid Gain.

Cardio and Rest

Moderate cardio for 20-30 minutes after weight sessions helps lactate clearance as well as improves work capacity over time. At least one day of rest in a week is essential for recovery and super-compensation. Adequate sleep, hydration, and stress management should be achieved with activities like yoga, which further support the growth process when combining rapid gain intake and targeted strength training.

Patience and Consistency

Most importantly, consistent usage of the Best Mass Gainer in India i.e. GNX Rapid Gain as per guidelines over several months is needed to experience considerable and symmetrical muscle accrual.

Impatience often leads to inconsistencies harming progress. Therefore, realistic and sustained goals can be set by sticking to the plan without deviations for the best results. Monitoring weight, strength and appearance periodically keeps motivation intact.

Conclusion

By following the right macros, workout routine and recovery protocol while using GXN Rapid Gain regularly, one can gain substantial lean muscles and improve overall physique within 6-8 months. Patience, consistency and precision are keys to unlocking its full anabolic effects with the best mass gainer supplement in India. Combined with dedication, this is a foolproof approach for successful muscle-building.

[secretofresearch]

Understanding the Importance of Fiber Supplements

Fiber is an essential nutrient that is underconsumed in many peoples' diets. However, fiber plays a vital role in our overall health and well-being. Taking a fiber powder can help boost fiber intake and provide numerous benefits. 

Dietary fiber consists of the parts of plant foods that our bodies cannot fully digest or absorb. There are two main types of fiber - soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. Some sources high in soluble fiber include oats, nuts, seeds, beans and lentils. Insoluble fiber does not dissolve in water and helps add bulk to stools. Whole grains, vegetables and wheat bran are good sources of insoluble fiber.

The Role of Fiber in Our Health

Fiber Supplements is well known for its ability to promote regularity and reduce constipation. As fiber moves through the digestive system, it adds bulk to stool and helps food pass through the digestive tract more easily. Adequate fiber intake is associated with reducing risks of conditions like diverticulitis, hemorrhoids and even colon cancer.

Fiber also supports heart health by helping lower cholesterol levels and regulate blood sugar levels. Soluble fiber can help reduce low-density lipoprotein (LDL or "bad") cholesterol levels when consumed as part of an overall healthy diet. The gel-like substance formed by soluble fiber slows digestion which helps stabilize blood glucose levels after meals. This benefit makes fiber valuable for those looking to manage diabetes or avoid frequent blood sugar spikes and crashes.

Beyond digestive and heart benefits, fiber may also aid weight management efforts. Fiber promotes feelings of fullness and can help control appetite. This allows fiber-rich foods to support weight loss efforts without feeling deprived. Studies show that getting adequate fiber as part of a calorie-controlled diet leads to greater weight loss over time.

Struggles with Fiber Intake

The Dietary Guidelines for Americans recommend getting between 25-30 grams of fiber per day. However, most Americans consume well below this recommendation, with average daily intake around 15 grams. There are a few key reasons for low fiber intake:

- Refined grains dominate the modern diet over whole grains. Whole grains and bran provide fiber but are often processed out of many grain-based foods.

- Insufficient fruits and vegetables in meals. Many people fail to eat the recommended 5+ servings of fruits and vegetables that are good sources of fiber.

- Limited intake of high-fiber plant proteins. Plant foods like beans, legumes, nuts and seeds provide fiber but aren't always regular meal components for most Americans.

The Solution - Fiber Supplements

For those unable to reach daily fiber targets through diet alone, supplements can help boost intake. Some top fiber powder include:

Psyllium Husk - Derived from the psyllium seed husk, this soluble fiber form is commonly recommended for regularity and cholesterol control. Powder mixes easily into foods and liquids.

Methylcellulose - Another popular soluble fiber powder. It takes on gel-like properties in the digestive tract. Powdered mixes or capsule supplements available.

Glucomannan - This fiber forms a viscous gel and provides benefits similar to psyllium for digestion and cholesterol levels. Look for capsules or powdered supplement forms.

Inulin/Fructooligosaccharides (FOS) - Both of these are fiber forms found naturally in foods like bananas, garlic and onions. They feed beneficial gut bacteria and promote regular bowel movements. Powdered supplements or inulin added to foods and beverages.

Flaxseed/Chia Seed - Grinding these seeds provides a lignan-rich fiber powder suitable for supplements or mixing with foods. Grinding releases fiber content and lignans that aid digestion, heart health and blood sugar control.

Pectin - Derived from fruit peels and used as a thickener in many products, pectin also provides soluble fiber benefits with regular consumption. Powdered or capsule supplements available.

When Choosing a Fiber Supplement

The right fiber choice depends on individual needs and health goals. Soluble forms like psyllium or methylcellulose aid digestion and heart health, while prebiotic fibers promote a balanced gut microbiome. Start with the serving size recommended on the label and drink plenty of water, as fiber naturally absorbs water in the digestive tract. Gradually increase intake as needed to reach daily goals. Fiber powder provide a simple, effective way to boost intake for optimum digestive and overall health.

The vital role fiber plays in promoting regularity, heart health and weight management. It discussed challenges to meeting daily fiber needs through diet alone. Finally, it explored some popular fiber powder options available to help fill nutritional gaps and support individual health targets. Making fiber, whether through food sources or supplements, a regular part of the daily diet provides extensive benefits.

Get more insights on Fiber Supplements

About Author:

Vaagisha brings over three years of expertise as a content editor in the market research domain. Originally a creative writer, she discovered her passion for editing, combining her flair for writing with a meticulous eye for detail. Her ability to craft and refine compelling content makes her an invaluable asset in delivering polished and engaging write-ups.

(LinkedIn: https://www.linkedin.com/in/vaagisha-singh-8080b91)

[laughingplant]

Possible Goal set?

So, as I said in my previous shower thought, I might give AI a try to see if it can help me with more technical stuff. Using the information I fed into it, it gave me this:

Current Weight: 180 lbs

Target Weight: 140 lbs

Caloric Intake: 1500 calories per day

Exercise: 30 minutes of brisk walking + 30 minutes of other exercise daily

Activity Level: Moderately active (considering your exercise routine)

Conclusion:

Theoretically, it could take approximately 19 weeks (about 4.5 months) to reach your goal weight of 140 lbs, given a daily caloric intake of 1500 calories and your exercise routine.

Now, the above content (math excluded since it wouldn't copy/paste easily) is a bit on the harsher side. I'm not really looking to get military fit in a few months, so I think I'm going to set my actual goal to be 7 months instead of the 4.5. Basically, if I can lose roughly 5.5 LBs a month, roughly 1.5 a week, which falls into a typical healthy range. Now, 1500 intake isn't too bad, either. So long as I consume healthy foods like the following:

Lean Proteins:

Chicken breast

Turkey breast

Fish (such as salmon, trout, or tilapia)

Lean cuts of beef or pork

Vegetables:

Leafy greens (spinach, kale, arugula)

Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)

Bell peppers

Tomatoes

Cucumbers

Zucchini

Fruits:

Berries (strawberries, blueberries, raspberries)

Apples

Oranges

Bananas (in moderation)

Whole Grains:

Quinoa

Brown rice

Oats

Whole wheat pasta or bread

Healthy Fats:

Avocado

Nuts (almonds, walnuts, pistachios)

Seeds (chia seeds, flaxseeds, sunflower seeds)

Olive oil or avocado oil for cooking

Dairy or Alternatives (if tolerated):

Greek yogurt (low-fat or non-fat)

Cottage cheese

Almond milk or other nut milks (unsweetened)

Legumes and Beans:

Lentils

Chickpeas

Black beans

Healthy Snacks:

Hummus with vegetable sticks (carrots, celery)

Greek yogurt with berries

Air-popped popcorn (plain, without butter)

Rice cakes with almond butter

These are ones I could do, which would work. I may look into recipes and see if I can't get back into doing my Sunday meal Preps and cooking up everything I eat for Lunch/Dinner on Sunday and package them to eat throughout the week. I've learned it helps me eat in moderation and keeps me from indulging. However, having snacks like Honeycrisp apples nearby helps out a bunch too. I'll have to do more research on it all, which I'm okay with, but it's worth a shot, yeah?

[texaskidneycare]

The Importance of Kidney Care Essential Tips for a Healthy Life

The kidneys are vital organs responsible for filtering waste products, balancing body fluids, regulating blood pressure, and producing essential hormones. Given their crucial role in maintaining overall health, proper kidney care is essential. This article outlines important tips and lifestyle changes to help maintain healthy kidneys and prevent potential issues.

Understanding Kidney Function

Before delving into kidney care, it’s important to understand their functions. Kidneys filter blood, removing toxins and excess fluids through urine. They also regulate electrolytes, maintain acid-base balance, and help control blood pressure by releasing the hormone renin. Additionally, kidneys produce erythropoietin, which stimulates red blood cell production, and convert vitamin D into its active form, promoting bone health.

Hydration: The Foundation of Kidney Health

Staying adequately hydrated is fundamental for kidney function. Water helps the kidneys remove waste and prevents the formation of kidney stones. Aim to drink at least 8-10 glasses of water daily. However, hydration needs can vary based on factors such as climate, physical activity, and overall health. Monitoring urine color can be a simple way to gauge hydration; pale yellow urine typically indicates adequate hydration.

Balanced Diet: Fuel for Healthy Kidneys

A balanced diet is crucial for kidney health. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins. Limit intake of sodium, as excessive salt can elevate blood pressure and strain the kidneys. Potassium-rich foods, such as bananas and sweet potatoes, support kidney function, but those with existing kidney issues should monitor potassium intake. Additionally, reducing consumption of processed foods and sugars can help maintain a healthy weight, reducing the risk of kidney disease.

Regular Exercise: Keeping Kidneys Active

Regular physical activity benefits the entire body, including the kidneys. Exercise helps control blood pressure, maintain a healthy weight, and improve overall cardiovascular health, all of which support kidney function. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or cycling, most days of the week. Consult with a healthcare provider before starting any new exercise regimen, especially if you have existing health conditions.

Avoiding Harmful Substances

Certain substances can be harmful to the kidneys. Limit alcohol intake and avoid smoking, as both can damage kidney function over time. Over-the-counter medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), should be used cautiously, as they can lead to kidney damage if used excessively or improperly. Always follow dosage instructions and consult with a healthcare provider before taking any new medication.

Regular Check-ups: Monitoring Kidney Health

Regular medical check-ups are essential for early detection and management of kidney issues. Routine blood and urine tests can help monitor kidney function and identify any potential problems early. If you have risk factors for kidney disease, such as diabetes, hypertension, or a family history of kidney problems, more frequent monitoring may be necessary.

Managing Chronic Conditions

Chronic conditions like diabetes and hypertension are leading causes of kidney disease. Managing these conditions effectively can prevent kidney damage. Regularly monitor blood sugar levels if you have diabetes and keep your blood pressure within a healthy range. Adhering to prescribed medications, following a healthy diet, and maintaining an active lifestyle are key components of managing these conditions.

 

Taking care of your kidneys is integral to maintaining overall health and preventing serious health issues. By staying hydrated, eating a balanced diet, exercising regularly, avoiding harmful substances, and having regular medical check-ups, you can support your kidneys and ensure they function optimally. Implementing these tips can lead to a healthier, longer life with well-functioning kidneys.

For more info:-

south texas kidney care

[apo1ogeticallymyself]

Food Log 9 (16/6)

Weight: 171 lbs

Gained obviously.

Day 1 of the new plan.

( I go for a walk and the amount of calories I burn (100 cal per mile) determines my limit)

EARNING THE CALORIES:

15.56 miles walked

100cal/ mile = 1556 burnt

Daily limit: 1556 cal

Intake

10:00

Yogurt oats and fruit - 281 cal

Flavoured coffee- 6 cal

Coke Zero- 1 cal

14:30

Vegan wrap - 368 cal

Coke Zero - 2 cal

17:00

Mashed Banana + cocoa powder -129 cal*

Coke Zero- 1 cal

*Literally just a banana mashed up with some cocoa powder, I dont understand how it tasted so bad?

20:00:

Garlic tofu shawarma + salad - 439 cal

Coke Zero

Made too much filling had to use 2 wraps so high calories, purged a little but only a little I stopped cos I bit my knuckle and reopened the cut which started to bleed.

Total: 1224 calories

Exercise:

38,819 steps / 18.01 miles

Fitbit calories burnt: 4853

My estimate: 3551 *

(100 cal/ mile + BMR (1750))

Net:

-3629 calories (Fitbit)

- 2327 calories (my estimate)

Notes:

This sucked ngl, eating a lot when your bingeing is easy but planning to eat more is rlly hard. I ate that veggie wrap and all I could think about was purging, I didn’t. Anyway I’m hoping this will help me to binge less. Idk seems like a good idea.

Tried the coconut one today, 1/10 worst one yet

49g of protein is pretty good? Mixed opinions on protein because I need to lose some muscle as well as fat but obviously building muscle helps to burn fat so idk 🤷‍♀️

Only took photos of these two, but I can describe the others

The veggie wrap looked like a wrap

The mashed banana and cocoa looked like brownie mix?

[ashanur90]

Best Self Care Ideas: 30 Day Glow Up Challenge for Your Life-Changing

It is common for people to neglect their own self-care in today’s fast-paced society. On the other hand, making time for oneself is really necessary in order to have a healthy and balanced existence. Over the course of thirty days, you will participate in a challenge that is intended to help you revitalise, refresh, and re-energise your mind, body, and spirit. Get ready to make a change in your life! Let’s jump right in!

Week 1: Physical Wellness

Day 1: Hydration

Hydration is the most important step in starting your journey to glow up. Consuming an adequate amount of water on a daily basis helps flush out impurities, provides your skin with a radiant appearance, and enhances your general health. Your regular water intake should be at least eight cups. If you don’t enjoy drinking plain water, you might try adding some fruit to it, such as lemon or berries, to give it a more flavorful taste.

Day 2: Healthy Eating

Feed your body with meals that are high in nutrients. Concentrate on increasing the amount of fruits and vegetables that you consume in your diet. They include a high concentration of vital vitamins and minerals, which not only benefit your general health but also increase your feelings of vitality. Consider beginning your day with a smoothie that is loaded with spinach, bananas, and berries at the very least.

Learn More