#Fibre-Rich Foods.

[one-world-news]

One should strive to have about 25-30 grams of fibre per day and should be obtained from such Fibre-Rich Foods.

[darkesttiimelines]

does anyone know more about pcos and type 2 diabetes and how to avoid it, beyond the general advice of eat healthy and exercise?

[cat-eye-nebula]

High Carb Low Fat recipes - High fibre and low-calorie-density. Cooked without oil.

• Crispy lentil taquitos & guacamole or vegan cheese sauce (lentils can be replaced with a cooked meat alternative)

• Easy Rainbow Veggie Sushi

• Asian Veggie & Noodle bowl

• Vegan Nacho Cheese Sauce (prepare with oil-free baked fries, tomato sauce/ketchup, diced tomatoes, green onion, parsley)

Video: Calorie Density Explained (10 minutes) │Several charts on Calorie Density

[diabetes-health-corner]

Diet Plan for Diabetes

Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistently high blood sugar levels due to diabetes can lead to various complications and damage the eyes, nerves, kidneys, and other organs. Here is a list of the top 15 diabetes-friendly foods for you according to FFD.

Click here to read more: https://www.freedomfromdiabetes.org/blog/post/diet-plan-for-diabetics/2652

[diabetesreversalprograminindia]

Diet Plan for Diabetes

Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistent high blood sugar levels due to diabetes, can lead to various complications and damage the eyes, nerves, kidneys, and other organs.

Everyone should know this, that diabetes reversal is completely possible. Freedom from Diabetes (FFD) is one of the first organizations which started working on 'Diabetes Reversal' and to date has reversed diabetes of 16,000 plus people. FFD's successful Diabetes Reversal Programs believe on four protocols, Diet, Exercise, Inner Transformation and Medical Support. Everyone knows that diet plays a crucial role in reversing diabetes. There are certain things that need to be followed when it comes to diet. We will discuss the plan here.

First you need to understand Which foods should diabetics avoid?

Sugar-sweetened beverages

Bread

Milk

Trans fats

Refined foods

FFD has innovate diabetic friendly food for you. Lets explore the options.

1)Diabetic friendly breakfast in the FFD style, which is include 25% long raw sprouts, 25% salad ( raw vegetables ) and 50% cooked dal-based items, and no grain for breakfast. We can prepare these breakfast items. 1. Mixed dal dosa

2. Mixed dal dhokla

3. Kothimbir Vadi

4. Dal Handvo

5. Methi mutake

Now let check What can diabetics eat for Lunch and Dinner? 2)List of 5 lunch items that diabetics can include in their lunch and dinner

1.Millet paratha

Missi roti 3.Mix veg 4.Masala Bhat 5.Barley khichdi

3) What's a good snack for diabetics? Diabetics should always keep a watch on what they eat and the same follows for snacks too. Even though between meals snacking should be avoided, one might feel like snacking. Choosing healthy snacks over a lot many unhealthy options can be very difficult when you have diabetes. The key is to choose snacks that are high in fiber, protein, and healthy fats.

Here is the list of top 5 snacking items for diabetes according to FFD are

Makhana

Barley flour momos

Kababs of masoor sprouts

Green gram cutlets/tikkis

Sprouts bhel

The above 15 food items are just a few examples of the best food for diabetes control. FFD has published books on recipes too. You can buy 'Classic Indian Recipes' published by FFD on Amazon too. This should be remember, each diabetic is different and needs to be treated with individual attention. In FFD's Intensive Reversal Program, each person is given dedicated dietitian support. This personalized attention makes the whole difference and gives speedy reversal.

To know more, visit here.

Also please connect with me on my website, Facebook page, and YouTube if you want to stay in touch or give me any feedback!

[onyxhealthy]

Food rich in dietary fibre

Beans

Broccoli

Berries

Whole grain

Nuts and seeds

Apples

Popcorn

Avocado

Potatoes

Dark chocolate

What is dietary fibre?

Dietary fibre or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibre is diverse in chemical composition, and can be grouped generally by their solubility, viscosity, and fermentability, which affect how fibres are processed in the body.

How many grams of fibre should be consumed everyday?

Women should consume 24 g to 27 g of dietary fibre every day, while men should consume 30 g to 38 grams of dietary fibre every day.

Benefits of eating a high fibre diet?

Eating dietary fibre every day has uncountable benefits. It helps with constipation and normalizes bowel movements, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels, helps in achieving healthy weight, helps you live longer, etc.

Here are few foods rich in dietary fibre

1.Beans

Beings are one of the highest sources of dietary fibre. Hundred grams of beans contain 8 g to 26 g of dietary fibre. Here is a list of beans and the amount of fibre they contain per 100 grams raw winged beans (26 g of fibre), raw pinto beans (16 g), raw mung beans (16 g), boiled lentils (8 g), raw kidney beans (25 g), green pea (5 g), chickpeas (17 g), etc. Not only fibre, but beans are also a great source of protein. They make great soups and chilis, and are a flavorful addition to salads. Eating beans can also help you maintain a healthy weight.

2.Broccoli

Every single vegetable is a high source of fibre. But, broccoli holds the number one spot for the highest fibre content. One large boiled broccoli contains around 9 to 12 g of fibre. Broccoli is part of the cabbage family, alongside kale and Brussels sprouts. It's an excellent source of soluble fibre. The stem of broccoli contains the most amount of fibre.

[icescreamaree]

poor pie has pancreatitis, he spent all day at the vet between the blood work, sedation, and xrays.

also ouch my bank account............

[subbalakshmisastry]

Nutritious Arrowroot Growing to Harvesting ,Uses Health Benefits , Ro...

[bhavikorganicwisdom]

BENEFITS

Packed with MAGNESIUM, VITAMIN B, ZINC, COPPER and high level of ANTIOXIDANTS

High in DIETARY FIBRE helps in fighting obesity

100 gm of Jowar provides 11 gm of PROTEIN which helps in cell regeneration & healthy body weight

Goof for HEART HEALTH as FIBER component helps lower bad cholesterol

LOW GLYCEMIC INDEX, makes it a healthy millet for diabetic people.

With organic jowar or Jonna rava, you can make numerous tasty meals/snacks such as Jowar Upma, Jowar Dhokla, Jowar Ladoo, Jowar Pulao, Jowar Cheela and many more.

[whencyclopedia]

Ghana Empire

The Ghana Empire flourished in West Africa from at least the 6th to 13th century CE. Not connected geographically to the modern state of Ghana, the Ghana Empire was located in the western Sudan savannah region (modern southern Mauritania and Mali) sandwiched between the Sahara desert to the north and the rainforests to the south.

Trade in the Ghana Empire was facilitated by the abundance of iron, copper, gold, and ivory and easy access to the Niger and Senegal Rivers and their tributaries. The Ghana kings, residing in the capital at Koumbi Saleh, grew immensely rich, building up stockpiles of the gold nuggets only they were permitted to possess. Consequently, the reputation of Ghana spread to North Africa and Europe, where it was described as a fabulous land of gold. The Ghana Empire crumbled from the 12th century CE following drought, civil wars, the opening up of trade routes elsewhere, and the rise of the Sosso Kingdom (c. 1180-1235 CE) and then the Mali Empire (1240-1645 CE).

West Africa & the Sudan Region

The Sudan region of West Africa (not to be confused with the modern state of that name), where the Ghana Empire would develop, had been inhabited since the Neolithic period as is evidenced by Iron Age tumuli, megaliths and remains of abandoned villages. The Niger River regularly flooded parts of this dry grassland and savannah, which provided fertile land for agriculture beginning at least 3,500 years ago, an endeavour greatly helped by the region's adequate annual rainfall. Cereals such as red-skinned African rice and millet were grown with success, as were pulses, tuber and root crops, oil and fibre plants, and fruits. Fishing and the herding of cattle and goats were other important sources of food.

Local deposits of copper were exploited and used for trade, while metalworking in the region, as indicated by archaeological finds, dates back to at least the 6th century CE. There have been many finds, too, of fine pottery, some of which was traded across the region, as indicated by chemical analysis of the clay. Similarly, gold was probably locally mined or panned and then traded along the numerous waterways of the region, but concrete evidence from this early period is lacking. Indeed, the whole history of the region and the Ghana Empire before the 11th century CE remains vague due to a lack of written sources and the rather meagre results of archaeology. However, the latter has increased dramatically in the 21st century CE, and both the antiquity and extent of West African trade, in particular, are now considered to have been greater than previously thought.

Continue reading...

[prettieinpink]

do you have a diet guideline and exercise routine? i'm having trouble figuring out what exactly i should be eating aside from people's vague "fiber and vegetables or whatever". And finding an exercise routine that works and i can actually make myself stick with and keep myself motivated with. Any tips/advice? thanks!

CREATING DIET & EXERCISE GUIDELINES

CREATING YOUR DIET

Determine how many calories you need daily. Your daily caloric intake depends on your age, sex, weight, height, and activity level. Some online calculators can help you with like this. However, if you’re calculating it, make sure to consider your activity levels.

Then, determine how much of what nutrients you need. If you’re lacking in one, you may want to increase the intake of that nutrient. Or, if you think you eat too much of it, you may decrease this. 

The best way to find out what nutrients you need is by a calculator. However, the best form of action is to ask your GP what they advise you. Here are the formulas;

Calculate your protein intake 10-30% of total calories (for adults)

Amount of fats - 20-35% of total calories (for adults)

Consumption of carbohydrates 45-65% of total calories

Recommended water intake 1 kcal = 1 mL

Number of grams of fibre Fiber = (kcal/1000) × 14

Limit processed foods, sodium, sugars and saturated fats as much as you can. While it is okay to eat them in moderation, they shouldn’t be a part of your daily diet.

To create healthy meals that are suited to you, consider your daily lifestyle and what times you feel hungry the most. While I cannot speak for your needs, this is typically what your meals should look like.

BREAKFAST - Breakfast should not be anything processed or fatty. It is the meal you break your 8-hour fast with, and it is the energy you use for the rest of the day. 

The most ideal breakfast is one that is protein-rich, as it can help you be more productive throughout the day. 

LUNCH - A lean, light but colourful meal is best suited for lunch. This shouldn’t be too filling, but enough so it can sustain your hunger until dinner. 

Lunch should be a meal that has lots of veggies or fruits that can energise you as well. 

DINNER - I don’t want to sound forceful, but dinner should be your healthiest meal. This is the energy that your body uses to recover and heal from the day you’ve just had. 

It should be balanced with complex carbs, vegetables and proteins. However, for dinner, it is advised that you either eat early or eat small. 

SNACKS - Light snacks that are filling. Avoid snacks in which you mindlessly eat them, those are the type of snacks which are most likely not good for you and you’ll end up overeating. Fruits are the best choice here. 

This is a diagram I use often to measure how much food I need to eat without weighing them or counting calories. To be precise;

Vegetables or/and fruit should be ½ of your plate

Proteins should be ¼ of your plate

Grains/Carbs should be ¼ of your plate. 

Adjust this to your liking, but I thought it would help you. 

CREATING YOUR EXERCISE GUIDELINES

This is a process that does not happen overnight, even if you want to start running kilometres a day if you’re living a sedentary life currently, that is not possible. 

Start by finding small intervals in your day to exercise, experimenting around and documenting how each one makes you feel. For now, just try to figure out what you like and form the consistency, 

Then, once you get the hang of exercising regularly, you get to make your own rules. For example, your rest days, how many minutes or hours, what you do that day etc. 

Exercise is just another way to fuel your body, and you only know your body and what feels good for it. So I cannot provide any further advice than this. Make sure to start slowly though. 

[ymaohoh]

Beltane Eve - Halsin x Female Tav (NSFW)

Just a one-shot between our favourite druid and a druid Tav character. I've purposefully tried to make her as vague as possible so this could be a Halsin x reader. Definitely NSFW.

(Words - 8,549)

Warnings: lots of smut, kinky druid sex, oral, size kink

Also on AOO

Beltane Eve

She breathed in the warm springtime air and let it fill her lungs. The weather was getting hotter now and she relished the feeling of sunlight grazing and caressing her skin after so many long days of darkness. The light tickled her skin like loving fingers and she sighed happily. It made her feel cheerful. Joyful even. 

She had spent those hard days in the dank cities of the Underdark and the terrifying Shadowlands. Both of those places had sickened her to her soul and nearly made her forget what a starry night sky looked like. She had bravely persevered and battled on because she knew what she and her companions were doing was bigger and more important than her own wellbeing. She would gladly sacrifice her peace of mind for what they were fighting to achieve. 

A safe and thriving world. She thought about the Shadowlands and how they were already mending from the curse. That was worth all of the heartache. 

Still, that very first moment of stepping out into the fresh air was as good as a health tonic. It tended to her battered body and stitched up the fibres of her being so that she was once again whole. 

As a druid she understandably felt more connected to the world around her than maybe the wizards or barbarians in her company did. She drew strength from the rich tapestry of life all around; the feeling of velvet grass beneath her feet, the murmur of birdsong, the tart smell of some flowers growing close by that were on the turn. These primal things gave her life and sustained her. 

Life sustained her. 

It was just after midday and she had walked a mile or so from the main camp in pursuit of a quiet spot where she could meditate and embrace the new lush scenery around them. Nobody from her camp had noticed though she left a scribbled note saying she would be safe. They were camped on the outskirts of Baldur’s Gate now and everyone in her party was distracted by the idea of exploring the nearby village of Rivington. The thought was tempting and she too was excited by the idea of jumping back into the hustle and bustle of city life after being on the quiet road for so long. Even Astarion, who had dubbed the people of the town ‘boors’, looked eager to reacquaint himself with some hard liquor and soft bedding. 

She thought about the opportunities that such a place could offer; good food, merry music, hopefully some stimulating companionship. She had spent time in many human cities around the land and found them all to be similar in their pursuits, and expected that Rivington and Baldur’s Gate would be no different.

She was eager to drink it all in.

Though perhaps she should bathe and comb out her hair first?

Eyeing a secluded riverbank, she decided that this spot was as good as any. The water of the river seemed to beckon to her and she untied the belt at her waist. She shrugged the worn fabric of her robes from her shoulders and let them drop to a heap on the muddy bank. The robes had cost her a moderate pile of gold from Dammon but she had no real attachment to her clothing or belongings. Let them get creased and muddy - who cared? Her feet were already unbound as was her preference and she dipped them into the refreshing chill of the river. A moan of sorts escaped her lips when the water lapped against the skin of her thighs. 

She took her time bathing in the river and washing herself. Her hands caressed her skin and she even let her fingers dip down between her legs to touch herself. It had been almost two weeks since she’d felt any pleasure there and the absence of touch - of any contact - was something she was unused to. 

Eventually she returned to the bank and eyed her flimsy smallclothes. She hesitated for only a second before she reluctantly slipped them on. She didn’t know the area well and it would be unfortunate if some farmer or woodsman stumbled upon her in nothing but her skin. 

She wouldn’t have minded. She felt so at ease naked that clothing made no real difference to her but she knew humans had silly ideas about such matters. 

She recalled the early days of their adventures and one incident when she innocently walked naked back to her tent after bathing. Such an action was as normal to her as breathing and she paid no notice to her companions as she knelt by the fire and twisted the water from her hair. Back in her grove nobody would have cared one bit yet she’d looked up to see them all staring at her. Some, she’d noted wryly, with wanton smiles but poor Wyll and Gale looked as if they’d been dunked in cold water. Though she didn’t agree with human expectations, she still didn’t want her companions - and later friends - to feel awkward in their shared living space. She’d made sure to at least wear her smallclothes around the camp following that night though she still slept unclothed. 

Interestingly the only one of her companions who had not looked at all was Halsin. Her gaze had flitted across to where he usually made camp (as it seemed to do more and more these days) but found him stoically looking elsewhere. This had intrigued her as she assumed he’d be the last person to care about such things. She found him intriguing. He was a figure from campfire stories and legends and was renowned throughout the land by elves and humans alike. She’d heard tales about his mighty deeds ever since she was a babe nursing at her mother’s breast. That he should be journeying with her now - and actually pledged her his loyalty - was almost unimaginable. She wanted sorely to get to know him better. 

Yet…would he even want to share with her? She was twenty-six years of age. A grown woman in the eyes of the human world (long past marrying age in truth) but to a wood elf this meant she was still a child in the eyes of some. Young, inexperienced, undisciplined. What could he possibly want to know about her? 

She had known some of her other companions. She’d made love to Astarion that very night by the campfire but denied his bite. She’d also known Shadowheart’s gentle love a few nights following under the blazing stars. Then there had been others - Tieflings, Harpers, tavern bards - who she’d come to love and share her heart and body with. She’d been interested to pursue a night with Gale after a moment channelling the weave but after knowing more about his nature (that he could only pledge his desire to one and expect the same in return) she’d had to let him down gently. She respected that other people lived their lives that way but it was not for her and she didn’t want to give hope where there was none. 

She remained in her smallclothes and stretched out on the grass. The sun was high in the sky now and she bathed in its warmth. She allowed herself to breathe in and out slowly and let her eyelids flutter close. She focused on the world and noises around her and felt herself fall into a deep trance of meditation. Meditation had always soothed her mind and refreshed her body. She felt that it helped with her spellcasting too. In her mind, a druid couldn’t manipulate nature completely if they didn’t know it well. It was important that she take the time to immerse herself in it. Breathe it in. 

She wasn’t sure how long she lay there for. It could have been minutes or hours, it mattered not to her. 

But then - a noise. 

It was as faint as a whisper but still she heard it. She wasn’t sure if it was through her own ears or through the vibrations of the air. An attack? An ambush? A split second pause and then she felt the corners of her lips lift into a smile. 

She knew that Halsin was standing a few paces away among the trees behind her. She could tell that he had not meant to stumble upon her now but he didn’t want to leave either. He was letting her choose whether or not to invite him into her moment of tranquillity. 

She did. “Aerister.” Teacher. 

“Forgive the interruption, little one. I was hunting nearby for our evening meal and would not have disturbed you, but then I saw how at peace you looked here among the wilds. It’s been a long time since I’ve seen such a welcome sight.”

She liked the way he spoke and the warmth she heard there. Ever since meeting the acclaimed druid she’d always taken pleasure in the rich sound of his voice - whether it was gentle like now or roaring commands on the battlefield. His words always held weight and meaning. 

And she trusted him. As a fellow wood elf and first druid he was her elder (in rank, ability, age) and naturally she owed him her respect, but she gave it freely. 

She also liked the way he called her little one. It was an ongoing jest following her comment on his size when they first met. 

“There’s nothing to forgive. Your presence soothes me,” she spoke quietly. “Stay with me.”

At her invitation Halsin sat down and lay his weapon on the grass. Even without looking she could smell fresh blood on his knife and knew he’d been successful on his hunt. A deer or boar carcass would be sat somewhere nearby, ready to nourish them later. She wondered that he’d used a weapon to hunt with at all when he could just as easily shapeshift. 

“You’ve been in the water,” he noted, breaking up her thoughts. “I too found a moment to enjoy the lake further along the bank but I admit I’m not one for swimming. I imagine you spent a lot of your childhood swimming and playing on a riverbank someplace in the south. You didn’t grow up in the Emerald Grove.”

“Good guess. We spent more time in the water than in the woods, truth be told. Being here like this makes me think about those days. They were happy, safe…or at least they felt that way to a child.”

She imagined she sounded very naive to someone like him. He would have been one of the warriors fighting to ensure those years for her and the other children did indeed feel safe. 

She went on…“I can’t find the right words but laying like this in the sunlight...it is magic. It gives me life. I have missed it greatly. I’m not a creature for dark and cruel spaces. Now that we are finally here in the open again I want to make the most of it. Who knows where we will venture next…”

“I understand.”

“I know. I think you’re the only one here who could.”

She finally opened her eyes to look up at him and found his steady gaze already upon her. He smiled at her words - like one confidant to another. A thread of understanding seemed to flow between them and in that moment she felt that she did truly know him. Maybe she didn’t know what he liked best for supper, but she knew his heart. She watched as his eyes flickered to the light freckles that adorned her arms and then to the line of her sunlit body. 

She was conscious that her cotton smallclothes were very light indeed and he would be able to see the outline of her breasts through the fabric should he wish to. As if reading her thoughts (maybe he did) he began to untie the laces of his own leather armour. He stopped when he was wearing only the bottom half of his robes and just like her he leant back on his forearms to enjoy the sunshine on his skin. 

She would be lying to say she tried to look away. 

His tanned chest was broad and powerful like the rest of him and she knew she could spend an age studying the muscles that lined his arms, his shoulders, his back. His waist was narrow in comparison but even that was thicker than both her palms laid out flat. When he reached up to re-tie his dark hair she watched how the muscles of his stomach moved and contracted. 

She had seen Halsin fighting beside her on the battlefield and knew he was an impressively terrifying figure in the eyes of their enemies. His strong hands looked like they could easily crush a skull or wield a broadsword. 

She imagined those same hands making love and a shiver ran down her back. 

She suddenly wanted to trace the intricate lines of his ink markings with her fingers more than anything else in the world. Battle scars lined his figure and she wanted to know the story behind every one. 

Calm yourself, she thought. Remember that he did not look upon you before. 

So instead she sighed and she allowed her fingers to weave into the long grass beside her. It felt like an anchor almost. “Might I ask your counsel? Druid to druid. I feel so attune with everything today,” she admitted. “Every blade of grass…every leaf in the tree…I can even feel the heartbeats of the animals hiding underfoot. Is this truly just a reaction to being stifled in shadow for so long? I feel so strong today. So powerful. Do you feel it too?”

“I think you’ve been spending too much time with vampires and sages that you’ve forgotten your seasons. Today marks the first day of summer. It’s no wonder that you’re feeling this way, the world around us is calling to be heard.”

Understanding washed over her. “Ah…Beltane!” 

“Beltane, Cétshamhain, Calan Mai…it’s known by so many different names but it remains the same in essence,” Halsin added. “A powerful day for those who are attune to the earth and its riches. It’s normal to feel more aware of your magic during this time. Were I back home we’d have a whole week of celebrations and festivities. I would be called upon to lead some of the ceremonies.”

“It was the same back home. We would have a great feast to mark the evening itself and then light a bonfire as big as a hillside. I would braid the yellow may flowers into my hair and dance around the fire with my sisters. We sometimes wouldn’t stop until sunrise.”

“I would have liked to see that. It’s one of my favourite celebrations.” 

She heard the note of wistfulness in his tone. She thought about the many years she’s enjoyed the festival herself and felt for a moment very home sick. She used to love taking part in the dancing and feasting though due to her age she was not permitted to formally join in with the most important ceremony that always took place very late at night. Only the most privileged and experienced were allowed to do it. 

All of a sudden she had a thought and spoke before she could stop herself. “You say you led some of the ceremonies. Did you…did you join in with the rite?”

Halsin burst into laughter and she smiled weakly, her cheeks suddenly aflame. 

“Of course. Many times. It was expected that I perform it.”

The rite was a very important ritual where a chosen male (selected for his vigour and status) was expected to mate with many partners over the course of Beltane Eve. By spilling his seed into them and onto the earth beneath them, it was done as a way to honour the gods and increase the chances of a fertile summer. In addition, it was hoped that the blessed unions between man and woman might also produce children that were thought to be extra lucky. 

There was also said to be a hunt involved in the ritual and she wondered if the Emerald Grove celebrated that particular part of the ritual too. 

The idea of Halsin completing the rite was certainly intriguing to her though she should have known someone of his rank would be asked to complete it. She suddenly wanted to know all about it. 

In her enthusiasm she sat up and leaned towards him. They were sitting very close to one another and as she moved the line of her thigh brushed against his own. 

“I was never permitted to take part…though of course I always wanted the honour. One of my sisters was chosen last year and I remember helping her prepare though I was so twisted up with jealousy. I had hoped that this year might have been my time and I could be bred,” she admitted. “But here we are. I suppose fate has another plan for me. I should try and be content with that.”

In response to her words, Halsin placed his hand on top of hers and she liked how his fingers looked threaded against her own. His fingers were large which was expected for someone of his size and again she wondered how they might feel on her. His thumb brushed against her own and it made her shiver again. 

She looked back up and met his gaze. She didn’t know what she was expecting to see in his eyes - sympathy maybe - but she was taken aback to find a blazing heat there. He was looking at her like he knew exactly what she was thinking about and he liked it. She thought that she might fall into that blaze if she didn’t catch herself. 

“Had you been at the Emerald Grove, I would have mated with you gladly. More than gladly. I would have not been able to see anyone else’s face but yours. You must know that I can barely control myself around you.”

Her eyes widened and words spilled out of her without much thought. “But you don’t look at me. The others, they do. They’ve made their intentions and desires well known to me…but you…I had thought you were looking elsewhere. That someone else held your attention.”

He really desired her? 

Halsin reached up and ever so gently brushed the back of his hand against her cheekbone. In response she turned her head and she pressed a soft kiss to his palm which made him draw in his breath.

“Then the fault is mine for not confessing this sooner. My heart, I believe that life has a plan for us all and our meeting was no mere coincidence. Even now, sitting here together on Beltane Eve, cannot be by chance. I admit you are not what I expected for one so young as yourself, but I have seen you show love to those who do not always deserve it and an openness which moves my heart. You show greater wisdom than even I at times,” he admitted. “My gaze has been drawn to you more often than not over the last few weeks. I, who have taken many lovers in my time and experienced all manner of love, feel such a stirring for you that it has taken me by surprise…I admit I have tried to look away from you at times but only to keep a leash on my desires. ”

His words made her tremble but she made herself bite out the next words so she knew exactly what it was he was asking of her and there could be no doubt. She wanted to know his heart truly before taking what could be an incredible plunge. “You want to be with me?”

“I’m saying that I want you. I want to taste you, to consume you, to give you such joy that will leave you weeping. I want you panting my name into my ear so hard that I can carry the memory of it with me into our final battle. You say that I have not looked at you but I have spent hours lying awake thinking about all the different ways I want to take my pleasure with you...”

He cut off and she saw a glow of light erupt from his body as he fought back his natural urge to change form. He took a deep breath to steady himself and the light disappeared. 

“…Sitting so close to you now on this riverbank clouds my senses. It’s intoxicating. Your voice, your scent. I can see the dips and curves of your body beneath that shift and I want to rip it off you. It’s taking all I have not to lose control again, but I will not touch you unless you want me to. I swear it.”

His face was so close to her own that she could feel his hot breath against her skin. She took this opportunity to study his face and looked at the long jagged scars, the scarlet ink markings, the liquid gold in his eyes. She knew then that she had wanted him physically from the moment she first saw him. 

“You are so beautiful, Halsin.”

Her reply served to soothe some of the strain away from his shoulders and instead he grinned at her. “I am nothing in comparison to you. You who draws the eye and enchants everyone we meet. Your beauty must be the envy of even the gods above.”

She pressed another kiss to his hand - but this time allowed her lips to brush over one of his fingers too. She made sure not to break eye contact as she let it pass through her lips and onto her eager tongue. She heard the rumblings of a growl come from his chest. Elated, she licked along its length and then slowly pulled away. 

She saw him shudder with want. 

“How many times have I been distracted by that little mouth? Your lips feel as soft as woven silk,” he murmured. “Tell me that you want me too. I must hear it from those lips.” 

“I’ve wanted you since the moment we met.” 

He groaned in relief and pulled her fully into the strong embrace of his arms. “You are not bound to another?” he insisted. “I know that you’ve shared your time with the vampire and some of our other bold companions. Do they not have some hold over you?”

She smiled widely. “Aerister teacher, it is not in my nature to belong to only one person. I may be young like you say but I have had my fair share of lovers and have always loved fiercely and freely. I believe that to share your heart and body with another person is one of life’s greatest pleasures. Even if only for one glorious moment. I am not bound to anyone and I feel that you may feel the same way…Halsin, I will gladly share this day with you.”

“You are a wondrous creature,” he said in awe and tightened his hold. “Then let us celebrate this Beltane Eve together and be as one, as fate intended.” 

The words had barely left his lips when they descended on her own. It was both everything she expected and surprising at the same time. She climbed onto his lap and pressed herself as closely as she could to the line of his body, aching for the heat of his skin against her own. Halsin’s kiss was hard and demanding and she gave into it gladly. She allowed her fingers to finally grip hold of his strong arms and then trace them up and down. She could feel the power and strength that lay untapped beneath his skin. It only fuelled her desire further. 

His lips moved down from her mouth to her jaw, and then further to the skin of her throat. He kissed her like a man starved. When he reached the sensitive spot between her neck and shoulders and dragged his teeth against it, she hissed at the quick wave of pleasure. 

She felt herself growing warm for him and he must have scented this. 

“I must taste you, little one, I cannot wait any longer. Lay down here and bare yourself to me.”

Not needing to be asked twice, she lay back as he begged and opened her legs so that he could see her glistening core. Halsin breathed out when he saw that and gripped hold of her thighs so tightly she knew they would be marked tomorrow. He knelt down between her knees and ravenously licked his tongue into her juices. She allowed her head to fall back as another wave of pleasure took over and she uttered his name like it was a prayer. His tongue set to work immediately as he probed deeply into her flesh. His movements were slow and languorous. He was tasting her thoroughly and she enjoyed every sensation. 

Above them she saw that the sun was beginning to dip low behind the mountains and they had maybe an hour left of light before it turned to dusk. She knew dusk was the time of romance, of secret trysts, of endless possibilities. It seemed rather too fitting for what they were doing now. The sight of Halsin between her legs like this, surrounded by nature’s beauty, seemed terribly poetic and right. 

He made a noise that sounded like a growl and draped her legs over his massive shoulders so that he could explore her depths further. She felt one of his wonderful fingers probe gently into her fold alongside his tongue so she twisted her fingers through his dark hair and pulled him even closer. 

She could feel the familiar waves of her pleasure begin to grow but she didn’t allow herself to fall apart completely. Before she reached the beginning of her climax, she pulled back on his hair to cease his efforts. She knew that her chest was pounding and he looked at her in surprise as he knelt back. She could see that his eager mouth shone with her juices. She sat up and licked carefully along his bottom lip so she could taste herself. 

Halsin was looking at her with longing. “Tell me how you would have me, my heart. Be my guide. Tell me what your desires are and I will be at your command.”

Images crossed her vision of all the things she wanted to do with him then and it was difficult to choose. She found that she was usually the dominant partner in her coupling but that felt presumptuous when it came to someone like Halsin. She thought about the hardness she had felt when sitting atop his lap and knew then what she wanted most of all. 

“I want you inside of me. I want to ride you.”

Heat smouldered within his eyes and she could see he wanted that too. He began unlacing the bottom half of his robes and her eyes widened at the measure of him. 

“Amakiir flower…I would be gentle. I am…larger…than most and you have a slight frame. You may need to start slowly if you wish to ride me.” She knew that he wasn’t saying this out of ego like some men might but he was truly wanting to prepare her for his size which was very large. She had never been with a man with such a large member. She wasn’t even sure if she’d seen one. 

Yet she was no blushing virgin either. She lifted her shift and then climbed on top of him. Her knees found purchase against the ground either side of his hips. 

Halsin placed his hands on her waist to help hold her up as she positioned herself so that his tip aligned with her entrance. He was already hard and waiting for her. Slowly and carefully she began to lower herself onto his length. She could feel the skin of her core stretching in response and though it stung it made her desire for him only increase ten fold. He felt so thick and warm within her, filling her completely. She lowered herself another tortuous inch. 

She could feel that she was getting so wet for him and that the scent of her arousal was making it hard for him to leash the animal in him. He was doing his best to hold himself still but the effort of this was making him grip onto her tight. She could see that the animal in him wanted to bury himself deep within her but Halsin, ever the considerate and giving partner, would never put his needs above her own. 

She inched down bit by bit. When she thought that she had taken in as she could take, she began rocking her hips gently back and forth. Now pleasure began to wrap itself around any discomfort. 

His hands moved from her hips across her body and she felt through her bliss him ripping apart the clasp of her smallclothes and tearing them from her flesh. Now her breasts were free Halsin made quick work of touching and admiring them. His touch was no longer gentle and she moaned when he took her nipple between his fingers and pinched. 

“Oakfather preserve me. You feel so tight around me,” he murmured. “You look glorious. The most beautiful creature I have ever laid eyes on. That you’re here with me now…it is a gift that I cannot possibly deserve.”

Her movements began to quicken as she found her stride and she pushed down against his chest. 

“You deserve it all and more. This feels so good, Halsin. So right. You fill me completely. ”

He tugged her down to him then and she relished the feel of her chest against his own. He pressed a searing kiss to her lips.

She cried out when he began to thrust his hips upwards into her, going suddenly deeper and deeper. She wrapped her thighs around him and tried her hardest to keep up but it was beginning to feel like a frenzy. 

“Halsin,” she panted. She panted his name over and over without caring how loud she was being. Let her cries shatter the sky above. All that mattered to her right now was the wonderful feeling of him rutting up into her. 

She had known love before and had known every sexual position conceivable, but she had never once felt this close to another person. It wasn’t just the feelings he was inspiring inside of her, but there was something deeper afoot taking place. She could feel it. Some magic that was unravelling all around them and tying the two of them together. She saw the glint of knowing in his eyes and knew he was thinking the same thing. 

“We are becoming one,” he said. “And the earth around us is taking heed. It is blessing this union.”

“Then let us give it something it wants,” she replied before she could shatter completely. 

Without another word she once again purposefully ceased her movements though it took everything in her to do so. She pressed her shaking hands against his chest and he immediately stopped as well though she could see the effort pained him. His hands came up to cradle her face and he looked startled. 

“Wait, my love…” she whispered and he obliged. Shakily, she managed to climb to her feet and took a few steps back though her legs felt useless. The loss of his warmth and size inside her made her feel incomplete and her body ached for him. Her back came into contact with a tree and she leant back thankfully against the rough bark as she caught her breath. 

She heard him say her name and ask if she was well. She nodded. 

He rose and took a cautious step towards her. Her eyes fell again to his naked body and the strong powerful muscles of his thighs. If she were a fawn he would have no difficulty in hunting her. 

She licked her lips before speaking. “I want to complete the rite with you. I want you to chase me.”

She hardly recognised her own voice for it sounded more wanton, more greedy, than she had ever felt towards anyone before. For a moment she was worried that she had annoyed Halsin but as he drew closer there was a look on his face that was both savage and full of heated desire which came close to overwhelming her. She could see that he liked this idea. He liked it a lot. 

He wanted to chase her. Wanted to claim her as his partner. Wanted to complete the rite with her this Beltane Eve. 

He had, of course, done this before (many times he’d said) but this would be her first time. She hoped she would be a match for him. 

She was trembling in her desire but when he beamed at her she returned it. “You are sure? I won’t be able to stop myself again once we begin. It’ll only end with my taking you.”

She took another deep breath. She turned to face the wooded area behind them which was nearly dark now, save the last lingering rays of sunset that glittered through the leaves. She looked back over her shoulder at him and gave him a truly wicked smile. Her mind was set. 

“Try and catch me, Oakfather. If you can.”

She used her powers to shapeshift and wasted no time in bolting into the darkness. She could hear laughter behind her and the familiar sound of Halsin changing shape as well, though she did not stop to check. 

Her usual shape to transform into was a wolf and that’s what she changed into instinctively this evening. The sleekness of the animal made it possible for her to charge through the trees without worrying about the pesky roots below that might trip her. She bounded through the woods, propelling herself as quickly as she could forwards. She had no idea how far she’d come but the trees were getting larger and more dense. She didn’t know the layout of the forest though she could still hear the waters of the river somewhere to her left. 

She knew she only had precious minutes before Halsin would catch her. Though he didn’t know the forest either, he was far more experienced with hunting in his bear form and more attune with its hearing and smell. He knew her scent already and would be using it to track her. 

Though she was eager for his touch again, she didn’t want this to end so soon. 

She veered to the right and kept on running. 

She wondered if maybe she had a chance of actually winning this chase - could that even be possible? - but then the sound of padded feet came to her woof ears. No, there was no chance. He was close behind her. 

What to do then if she couldn’t outrun him? She could hide. She came to a small clearing and quickly swerved behind a knot of old twisted trees. She flattened herself against the floor of the forest amongst the pine needles and grass. If she kept very very still then there was a possibility that he might race past without thinking and she could use that hiccup to give him the slip. She kept as still as she could as she heard the noise of his massive bear form come into sight. Though she knew it was Halsin the huge beast was scary nonetheless with its sharp teeth and claws. To her surprise it didn’t look like he meant to stop and her plan might actually work, but then he slowed in his movements. 

He knew she was hiding but he didn’t know where yet. 

She kept low to the ground and moved very slowly. If she timed this right she might be able to slip past while he was still working out her scent. 

She should have known that Halsin knew exactly what she was planning. He was not going to let his prey get away from him that easily.  

And so she leapt - and he leapt - and she felt herself being tackled mid air by his large frame. As they came tumbling to the forest floor she managed to change back into her human form and she landed with a soft thump on the grass. 

She lay there panting, listening hard, and then…movement beside her. 

Halsin had changed back into his usual form too and was reaching for her. She pushed herself up on her elbows and opened her mouth to tell him I’m okay... but the words never left her lips because as soon as he caught hold he climbed on top of her and pinned her down. She recognised his movements without even needing words. He had caught her. She was his. He would claim her. This was the rite. 

A wave of absolute lust and frenzy took over them both then. He gripped hold of her legs to pull them up around his waist and then he pushed with all of his considerable might right into her. 

She cried out at the bittersweet feeling of pain and pleasure as he drove right into her core but all she could think about was wanting him deeper and deeper inside of her. It was an urge now - a dark urge - one that demanded satisfaction or be damned. Unlike before when they were inspired by their desires this had turned into something primal and primitive like the world around them. He was thrusting into her with pure animalistic need now. 

She twisted her legs up around his waist tightly as he slammed her back again and again into the ground beneath them. Her fingers scraped against the soil and earth and it drove up between her nails. His own hands were gripping hold of her so tightly that she couldn’t move away even if she wanted to. He had her completely in his thrall. 

Heat rolled off him in waves and she clung to him, pressing herself as close to his fiery body as she could. 

He was so thick and deep inside of her now that moaning was not enough and she began screaming out her desire. The pleasure that she was feeling was like nothing she had ever felt before and it began to edge her completely to the brink of destruction. She screamed out into the night air and felt herself raking her nails down his arms and back. She bit down hard onto his shoulder and she tasted blood. 

When she came, she came sudden and hard and it felt like a thunderbolt had struck her. 

When he came it was with a roar that had the very trees around them trembling. 

Hearts racing, they collapsed against one another and lay very still. She thought she could sense the world around them taking a deep breath too. Whatever magic they had woven this night with their passionate mating - it had surely been accepted and blessed. 

She felt a soft brush of lips against her forehead and then again at her temple. Halsin was very gently moving to his elbows in an effort to shift his weight from her. 

He looked at her and she found she had tears in her eyes. She began to smile. She began to laugh. 

“That was magical.” 

Halsin laughed too and the kiss he pressed to her lips was so full of affection and love that it threatened to unravel her into desire again. 

“You are not injured?” he asked. “The rite can be overwhelming, especially on your first attempt. It’s a very old and powerful ritual but the forces at play are not necessarily gentle or kind. I am sorry if I caused you any harm in my pursuit.”

“Some soreness probably, but I can heal that myself. Halsin, I’m…I have so many questions but I also need to rest…I…”

She could feel every nerve in her body tingling and it felt like her body was alight with some force she could not name. It felt as if she’d taken three health tonics all at once. She felt that right now she was at the pinnacle of her magic and could level an entire city in a blaze of cinders should she wish to. Her words came out in a rush as she was unable to focus her thoughts. 

He interrupted her before she could go on. “Peace. I understand how you’re feeling and I will answer any questions you have, but first of all let me take care of you. We have mated now on Beltane Eve and it’s my responsibility as your mate to make sure you are cared for. I will make us a fire and find some nourishment. Under other circumstances there would be a grand feast to follow but I’m sure I can find us something.”

She trusted him. He pulled out from her but as he did so his seed ran down her body to the back of her legs. There seemed to be so much of it. She sat up herself and ran a finger down her stomach where some of it gathered. She caught his eye and she could’ve sworn she saw a proud glimmer there. 

“Kyre…” he murmured, kissing her cheek. Perfect. 

He did as he promised and found them a safe spot to rest close to the riveredge. She cast her gaze over their surroundings and if she squinted hard enough she could make out some lights far back along the river where she thought their main camp might be. No doubt her companions would see that she and Halsin were both missing and put two and two together.

He offered to carry her but she felt fine walking unaided, though she spotted some blood running down her legs as well as his seed. It was not surprising given the passion in their mating and his size. She cast a quick healing spell on herself to mend any internal harm yet did nothing to clean herself right away as it was a testament to their act. Bruises would come along soon also and she could see scratch marks on her arms and knees. 

She felt a wave of pride in the thought of what she’d just done. In what they had done together. Nobody she knew had ever mated like that on a Beltane Eve. With a first druid, no less. The stories told around the campfire had left her utterly unprepared but she knew now there could be no human or Elvish words to paint it just right. 

She watched silently as he summoned a fire and gathered something for them to eat. As he did so she noted again the strong hard lines of his naked body and allowed herself to eye the frenzied scratches that now graced his back. She could see the bite mark she had left on his shoulder too. Again, she felt proud about this. She had marked him too. 

Incredibly, she felt another glimmer of desire and longing fill her belly at the sight of him but she knew he was right and she should eat something. It was important that those who joined in with the rite were cared for and looked after their coupling. During usual Beltane celebrations there would be a great feast following the mating where they would eat and drink their fill and celebrate with music and laughter. 

As it was they sat alone together on the riverbank in the glow of the fire, and they were at peace. The world around them was the only witness to their union. 

When Halsin sat down behind her, he gently wrapped one of his large arms around her shoulders and drew her to him so that she was leaning back against his chest. His powerful legs were sprayed out beside her own. The gesture was tender. Comforting. She allowed her head to roll back so that her pointed ear was next to his skin. She could feel the steady rhythm of his heartbeat. 

He presented her with an offering of some fruits and goodberries and she fell on it ravenously. “Eat, little one. Tend to your needs.” 

“Are you not hungry?”

He smiled. He began to use his fingers to comb out the new snarls in her long hair. “The rite does different things to everyone and I’ve found that I do not require as much rest as others after it. I am well sustained on the magic around us and by the rite itself. You need not worry. But it is a pleasure to care for you and see to your needs. It is thought in my grove that by doing so any fruits of our union may be doubly blessed. Though…I admit I wish to care for you regardless. You were wonderful, by the way, I could not have prayed for a better partner in this. I’m very very thankful that you gave me the gift of chasing you too.”

She smiled, though she probably had berry juice around her lips. She could feel that she was still shaking but Halsin’s free hand moved up and down her arms slowly to try and steady her. 

“The fruits of our labour…the offering to the gods for a fertile and bountiful summer…but there may be a child as well,” she said. “I could feel a twist of something while you were inside of me. Something was blessing us. I could feel it.”

He didn’t hesitate in his motions for even a second. “If such a child is born from this union then I will count myself very fortunate. I will love and care for any child of ours that is born from your flesh, as is my nature. Granted a pregnancy is not ideal given our present circumstances and the dangers we face, but ignoring our way of life and setting aside such an important ritual? It would be the same as letting the shadows win, in my eyes.”

She found herself in agreement with that and wondered how many children he'd sired in his lifetime. It was foolish to think that someone such as he had not fathered dozens by now. She, like the rest of her people, had a very relaxed attitude when it came to bearing children and she would leave the outcome to fate as intended. 

She put aside the empty bowl and she found herself twisting around to look at him. He was looking at her with such tenderness that she knew in this moment he truly loved her and she him. Their hearts beat as one this night. 

“Is it always like this?” she asked. “The rite?”

“No. The chase itself is usually the same, although you got further than most,” he complimented. “But the mating afterwards did, in my experience, feel very different. I have never ended a coupling so sure that it had been seen and blessed. With you it was like the very heavens were watching us and were pleased by what they saw. And you are so very lovely.” 

A fleeting but sad thought crossed her mind. 

“I feel more alive than I have done so in a long time. So attune with the nature around us. I can actually feel the blood pumping around my body. I admit that a part of me is saddened to think that I may never experience such a thing again. You’ve quite ruined me for any other partner,” she teased. “Know that if we survive this next battle, I will come back to the Emerald Grove next year and demand another chance.”

“I will hold you to that. We have Beltane Eve, but there are other important rituals I observe throughout the year. Each one holds its own magic and promise. My heart, you’ll find that coupling with a first druid will never get tiring.” He leant down to capture her lips and when he whispered into the shell of her ear she felt herself shiver. “And I would say that even without those sacred days, I am regarded as a very good lover. I would never leave you wanting. As I told you before I have not felt such a desire for someone in a long time. You have stirred something deep within this old heart whether you meant to or not.”

“You’re saying that even after all of that you desire me still?” she whispered. 

She knew that right now she looked like the very crude image Human’s often had of wood elves with her tangled hair, her brazen nakedness, and the mud that still coated her hands and knees. Her lips were stained red with berry juice but she made no effort to rub this away. She looked as wild as she had ever done. 

The look in his eyes told her that it was all for the better. 

“More.” He stroked his hand down the length of her back. “And if it pleases you I will continue to share my nights with you until a time comes where we must be parted. Just say the word and I will be at your service. Whether you want me alone as we are now…or with another of your choosing.” 

Thoughts of sharing Halsin with a third party was enough to make her moan and her fingers moved of their own accord. She trailed them down his stomach and to the hardness that she found waiting below his waist. He was ready for her again. She found herself aching for him. 

His hand moved lower to grasp her waist. ���The night is still young.” 

“And I will have you again, my love.”

Without looking away, she lowered herself down between his legs and she took his full length into her mouth. Halsin hissed with pleasure and the noise drummed through her body, urging her onwards. 

He took her again on that riverbank and again in the lake afterwards. He showed her what he liked best (mostly having his mouth on her) and in turn she taught him what she liked (which featured him ramming into her from behind). They learned each other's bodies thoroughly and blessed the night over and over. They spent the entire night pleasing one another in every way they knew how and when the sun rose the next morning they found themselves aching and thoroughly spent. 

A/N: Let me know if I should do another one. I'm thinking of doing a Gale/Female Tav next but LOVE this kink honestly.

[cat-eye-nebula]

Eat more rainbow foods - raw foods 🍉🍅🍌🥑🥗🍊🍇🍓🥭

[diabetes-health-corner]

Diet Plan for Diabetes

Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistently high blood sugar levels due to diabetes can lead to various complications. Till a few years ago, nobody knew that 'Diabetes Reversal is possible'. Freedom from Diabetes (FFD) is one of the first organizations which started working on 'Diabetes Reversal'. There are certain things that need to be followed when it comes to diet.

Click to read more: https://www.freedomfromdiabetes.org/blog/post/diet-plan-for-diabetes-diet-chart-for-diabeti/2652

[nenelonomh]

the effect of what (and how) you eat

okay, this is a big topic. and so this is a long post. i'm going to be going over the effect of what you eat and why it's important to think about what foods you are consuming. don't worry! i do my research-- at the end of the post will be a few resources, and i'll show where i've gotten my information.

lots of dietary advice is available over the internet, but often the people absorbing the information do not understand the why. knowing where your information is coming from,, and not believing everything you read online is key to actually maintaining a good, healthy diet.

before you read: TRIGGER WARNING THERE IS MENTION OF EATING DISORDERS,,

let's start with this: like everything in this age, food is a double-edged sword. overconsumption and underconsumption can both kill you. what you eat; how you eat--it can help or hinder whatever your goals may be.

here's the effect/s: the connection between diet and mental health is profound. while we’ve long understood that diet plays a crucial role in overall health, emerging research in the field of nutritional psychiatry sheds light on how what we eat directly impacts our emotional well-being and mental state.

the brain-gut connection: the gut is closely linked to the brain. trillions of living microbes in our gut have essential functions, including synthesizing neurotransmitters. these neurotransmitters send chemical messages to the brain, regulating sleep, pain, appetite, mood, and emotions.

to improve your gut health, here's what you can do:

by eating a varied diet that includes fruits, vegetables, whole grains, nuts and seeds, essential nutrients are provided which feeds the beneficial bacteria in the gut. high fibre foods promote gut health by supporting good bacteria.

fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and miso are rich in probiotics—live beneficial bacteria that boost gut health. kombucha (a fermented tea) is another option.

avoiding reducing processed foods can reduce the diversity of good bacteria in your gut. when i say processed foods, i'm referring to ultra-processed foods, for example, fried foods and frozen meals. they may be easy and cheap, but they include preservatives, artificial colouring, chemical flavouring and texturing agents. all of which our bodies are not made to consume. it's ignorant to tell you to avoid processed foods at all costs. that's not realistic, and a horrible mindset. instead, you should manage your intake. enjoy treats every now and then and don't punish yourself for it.

hydration is key to a healthy gut. water supports digestion and nutrient absorption.

stress management, eating well and exercise can also help your gut microbiome's health.

by having a healthy gut microbiome, you are helping your body to have lower chronic inflammation, have regular bowel movements and more effectively absorb nutrients. therefore, you will have a stronger immune system, have clearer skin and support your digestion and metabolism.

why eating protein matters: proteins are made of amino acids, which serve as the fundamental building blocks for various structures in our bodies. these amino acids are essential for forming enzymes, hormones, tissues, and DNA. protein is vital in maintaining and building muscle mass. when activities like strength training and physical exercise are engaged in, protein helps build and repair the muscles.

hemoglobin, a protein in our red blood cells, transports oxygen from our lungs to other tissues. without adequate protein, oxygen delivery would be compromised. antibodies, which defend against infections, are made of proteins. a well-functioning immune system relies on sufficient protein intake. collagen, a protein, maintains the integrity of our skin, hair, and nails. adequate protein supports healthy skin elasticity and wound healing.

the recommended dietary intake for protein relies on factors such as age, weight, height, gender, activity and overall health. remember that individual needs can vary, so consulting with a healthcare provider or registered dietitian is advisable to determine your specific protein requirements.

many diets exist that cut out entire macronutrients (keto for example) but that is not the way. each macronutrient has great importance in helping the body function.

carbohydrates are the body's (including the brain) preferred energy source. they enable muscle contraction during exercise and even at rest. carbs maintain body temperature, support heart function, and aid digestion.

the keto diet comes from the belief that when carbohydrates are not providing energy (are not being consumed), the body will use reserved energy stored in lipids (fat). while this is true, this diet is not maintainable-- it throws the body out of whack, storing more energy to maintain homeostasis.

fats provide energy and are essential for hormone production. they contribute to cell growth, brain health and vitamin absorption.

our brain is composed of ~60% fat. fats are essential for neurotransmitter production, affecting mood, cognition, and hormonal signalling. cholesterol, often associated with heart health, is a precursor for steroid hormones (testosterone, estrogen, progesterone). without adequate cholesterol, our body cannot produce these essential hormones.

effects of diet on mood: firstly, going long periods without eating can cause a drop in blood sugar levels, leading to tiredness and irritability. secondly, consuming excessive amounts of food can make you feel tired and lethargic.

choosing the right carbohydrates can help maintain blood sugar levels. our brain primarily runs on glucose (obtained from carbohydrate-rich foods). you can opt for slow-release carbohydrates to maintain steady energy levels. slow-release carbohydrates (a.k.a low GI food) provide a more sustained and gradual release of energy compared to other carbohydrates. examples include fruits, vegetables, whole grains (grainy bread, brown rice, oats) and sweet potatoes. high GI foods rapidly spike blood sugar levels due to their quick digestion and absorption.

going too long without eating can lead to low blood sugar levels, resulting in irritability and fatigue. overeating to discomfort can also leave you feeling tired and lethargic. consistent, moderate-sized meals help maintain stable blood sugar levels and promote an even mood.

i know, overeating is an issue that one cannot simply 'turn off'. it's important to know the psychology, and if you struggle with it--please talk to a health professional.

here is what i can tell you about overeating:

overeating is typically a learned behaviour and habit. certain foods are associated with pleasure and reward. when enticing food is encountered, we engage in eating behaviour and immediately experience pleasure. this reinforces the habit, making it challenging to change.

overeating may be serving as a coping mechanism for emotions. when feelings of sadness, disappointment, frustration, or even joy arise, someone may turn to food. emotional eating provides temporary relief, reinforcing the behaviour.

the first delicious bite triggers pleasure, satiates our appetite, and improves our emotional state. our memory associates this reward process with eating, leading us to continually seek that pleasure. this is due to immediate reward.

people with eating disorders may disregard their health, body, body image and lifestyle goals. they use food as a way to punish themselves and gain control over their life. restrictive eating disorders can lead to 'binging behaviour'. bingeing serves as a way to numb emotions. anxiety, stress, and depression can trigger binge behaviours. consuming certain foods or substances (like junk food or alcohol) releases dopamine, the “feel-good” neurotransmitter. this chemical rush can lead to physical addiction, reinforcing bingeing. a culture (unfortunately which is abundant in the world today) that emphasizes consumption as a measure of worth can contribute to bingeing. messages about thinness, drinking, and material possessions can drive these behaviours.

i hate that i am having to say this but alcoholism is bad. and caffeine addiction is bad. in no way is harming your health aesthetic or 'a vibe'.

limiting caffeine and alcohol can also improve mood. again, i'd like to stress that there is never going to be one perfect diet, and allowing yourself to enjoy whatever food you like is perfectly fine- as long as you are doing so in moderation.

everything is a balance.

resources/further reading, to end: Fat Requirements For Optimal Hormonal Health - Clean HealthHow Dietary Fat Benefits Hormones - Women's International Pharmacy (womensinternational.com) The truth about fats: the good, the bad, and the in-between - Harvard HealthDietary fats | healthdirectMacronutrients: Definition, importance, and food sources (medicalnewstoday.com)Know Your Macros-Why Macronutrients Are Key to Healthy Eating | Cedars-SinaiWhy the Proper Balance of Macronutrients is Vital for Good Health - Functional Diagnostic Nutrition What Is Protein & Why Do You Need It? (eatingwell.com)Protein: Why Your Body Needs It (webmd.com)Protein | The Nutrition Source | Harvard T.H. Chan School of Public HealthBinge-Eating Disorder (Compulsive Overeating) | Psychology Today AustraliaThe Psychology Behind Binge-Watching | PsychregBingeing: Why It Happens and What You Can Do About It (greatist.com) Understanding Overeating: The Psychology Behind It - Listen-HardWhy stress causes people to overeat - Harvard HealthThe Truth About Overeating | Psychology TodaySlow-release carbs list (medicalnewstoday.com)Why understanding carbs (and how to count them) matters | Diabetes UK Food and your mood - Better Health ChannelHow food can affect your mood | Nutrition AustraliaStress-related stomach pain: When to see a doctor - UChicago MedicineWhat Is Gut Health? A Comprehensive Guide to Digestive Wellness | U.S. News (usnews.com)Why Gut Health Matters More Than You Think | Well.Org Probiotics: What They Are, Benefits & Side Effects (clevelandclinic.org)Probiotics: What You Need To Know | NCCIH (nih.gov)What should I eat for a healthy gut? - BBC FoodLet’s Eat: How Diet Influences the Brain (brainfacts.org)

i know the fact that the resources are one big block may be annoying, but i don't have the commitment to in text reference lmao. hours of research and writing for a blog post, yes, but in text referencing is just too far.

i hope you learnt something

❤️joanne

[onyxhealthy]