#Nuts and seeds in Mediterranean diet

[onefite]

The Ultimate Guide to the Mediterranean Diet: Tips, Recipes, and More

Introduction Fotografie de Jill Wellington pe Pexels.com The Mediterranean diet is a time-honored eating pattern inspired by the traditional food of southern Spain, southern Italy, and Crete. This dietary approach has gained widespread popularity for its health-promoting benefits and delicious flavors. Brief Explanation The Mediterranean diet emphasizes a plant-based eating pattern, with a…

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[master-jarrus]

I’m so freaking frustrated

My doctor put me on this diet because my blood sugar is high (diabetes runs in the family and I was taught to deal with stress by eating)

The diet allows for a wide variety of food but the people doing the grocery shopping (that doctor suggested should also be on this diet because I’m the only one willing to make doctors appointments so he’s going off of my data) are refusing to buy anything but fucking salad and chicken and stuff I’m not supposed to be eating, they won’t let me make food in different ways and wont let me food prep so it doesn’t take hour to make food probably longer because they will go no I need you to do this until I have a meltdown because I’m fucking hungry

I had made some food when everyone was sleeping because I didn’t the fucking pizza they had and someone didn’t even wait 2 fucking days before eating it all of it. They are 6 portions in one sitting!!!!

But if I blow up at them I’m being irrational and what are they supposed to do just not eat? They’re sorry but it had been a few days

[gemsofgreece]

How to follow a Mediterranean Greek diet

The Mediterranean diet naturally expands throughout the coastal countries of South Europe, North Africa and the Middle East but there are some small differences between their cuisines. So here I am writing specifically about the Greek version of the Mediterranean diet, known for its delicious, natural flavours and its significant health benefits.

Eat daily:

Olive oil: the pillar, the liquid green gold of the Mediterranean Greek diet. Olive oil should be used ideally exclusively for all purposes. It's dressing salads, it's used in cooking and in fact it's traditionally what is used in frying too. Replace all types of oils, butter and margarine with olive oil even when making pastries. The only problem here is that outside of the Mediterranean basin olive oil can be pricey, however that's the foundation the diet is based on. If you are interested in following the traditional Greek diet for taste or health purposes, it is good to really incorporate olive oil in your daily cooking. If it’s not possible to afford buying olive oil all the time (although you could balance it out by not buying other oils and butter), a non-Greek-typical but equivalent alternative could be avocado oil. However, I doubt avocado oil or any other oil can remotely compare to olive oil in health properties, taste or in any other positive quality 🫒

Vinegar: Just like olive oil, vinegar is a very important ingredient and is also used in natural remedies However, it can hurt a sensitive GI tract if consumed in large portions. A little bit of it added to meals frequently is very healthy. Apple cider vinegar is also very loved and used in salads often 🍇

Vegetables: no portion can be too much (wild greens, garlic, onions, cauliflowers, cucumbers, eggplants, beets, peppers, spinach, artichokes, zucchini, peas, lettuce, the list never ends). Tomatoes and broccoli are recent additions to the Greek diet however they were integrated perfectly to the Greek cuisine. In general, all vegetables can be enjoyed freely with some moderation in the potatoes, especially when fried 🥗

Fruits: grapes, berries, apples, melons, cherries, figs, prunes, sour cherries, peaches, pomegranates are the most historically loved fruits in the Greek diet. Since the middle ages citruses like the orange, the lemon and the mandarin are more and more loved. Greeks nowadays use lemon almost more than vinegar and both have become integral components of the Greek diet. Obviously, tropical fruits like, say, banana, mango, grapefruit are not present in the traditional Greek diet, however all fruits are good fruits and you can enjoy them freely 🍎

Legumes. Eat freely to the tolerance of your body. Legumes can be too heavy for some GI tracts. Legumes are a great source of protein and fibre. Choose brown lentils, white beans, fava beans, chickpeas, giant beans and black eyed peas the most 🫘

Nuts, seeds: almonds, walnuts, sunflower seeds, peanuts etc. Eat as much as your body can take, because everybody is different 🥜

Mushrooms: mushroom it up! A great healthy way to have them is grilled with herbs and plain or apple cider vinegar dressing 🍄‍🟫

Whole grains: this is the traditional way to eat grains. Brown bread, oats, whole wheat pasta 🌾

Fish and seafood: find and eat them fresh. Instead of buying them deep frozen from the big markets, find local fish stores if your place is coastal and has them. Eat both large but especially small and medium sized fish. Some fish like salmon and tuna should ideally not be consumed daily due to their high levels of mercury and fats 🐟🎣🍤

Herbs and spices. Feel free to use as much as you want however if you are interested also in the flavours of the Greek diet besides the health benefits, a tip is that Greek dishes do not contain extremely hot spices 🌿

Water: A lot of water daily and, mind you, plain clear mineral water. No flavoured water, definitely not sparkling water and ideally no other liquids in place of the water. I mean, sure you can have liquids but you should ALSO have plain water 💧

Eat a few times per week:

Poultry: Poultry and lean meats entered the Greek cuisine mostly after the Middle Ages however they are nowadays enjoyed as part of the Greek Mediterranean diet because they are tasty and healthier than other types of meat. Chicken has become especially popular in the Greek cuisine. Other birds are the pheasant, the quail, the turkey and more sparsely the duck 🍗

Eggs: eggs are healthy and should be consumed a few times per week but not daily because they can cause a rise in cholesterol levels 🥚

Dairy: Greeks LOVE dairy products, especially the various types of cheese, however they are often irritating to the GI tract and they are linked with rises in the level of inflammation in the body. This is why you should ideally limit them to a few times per week. One exception is the yoghurt, which is fermented and can be perhaps consumed more frequently due to its beneficial properties. Important note: if you want to follow the Greek diet, you should ideally opt for milk and other dairy products from goats and sheep! Cow milk is not traditionally used in the Greek cuisine often and sheep and goat milk are significantly healthier and more nutritious. The only drawback is the stronger smell, however if you can get past that, it is strongly advised to switch to those instead of cow milk. Another note: what is known as “Greek yoghurt” in western countries is not in fact a true Greek yoghurt. What you call Greek yoghurt is to us simply a strained yoghurt, a yoghurt from which the whey has been removed. Sometimes in western markets (and in Greek “modern” dessert yoghurt products) butterfat and powdermilk is added to them and they are mostly made of cow’s milk. Again, a traditional Greek yoghurt is made of sheep, goat milk or a mix of both and is unstrained. It also has a trademark thickened skin on its top (dunno if this is the actual term lol) which is in fact the part of the yoghurt that contains the most nutrients and personally it’s the tastiest part of the yoghurt but apparently it is not for everyone. As an example, a study showed that an unstrained sheep yoghurt has more protein, more omega-3 fatty acids and minerals yet fewer calories and fats than a strained cow yoghurt 🍦🧀

Wine: in small portions, like a small glass up to a few times per week and always in combination with your meal. You don’t drink it to get hammered, you drink it for the health benefits it has in very moderate quantities and for the reasonable mild euphoria it causes before it becomes harmful. The GI tract is linked to the brain and is detrimentally influenced by negative emotions. This is why it is important to try to be in a good mood, relaxed and peaceful when you sit down to eat. A sip of wine now and then can be good for that 🍷

Eat once per week or ideally less:

Red meat like pork or beef. In fact, beef should be the one most avoided not only because it is indeed the rarest of the common meats used in traditional Greek cuisine but also because you can’t separate the fat from the meat as easily as with pork. To follow the Greek style in a healthy way opt for goat, then lamb or pork and make beef your most occasional meat dish 🥩

Processed meats should be eaten rarely. If you are in a mood for it though, opt for Greek style sausages with herbs in or bacon at most. Cured meats like ham are better to be avoided but turkey is the healthiest of them. They are not a part of a traditional Greek cuisine though.

Refined grains can be enjoyed weekly but should not replace whole grains

Pastries. What’s new, pastries are not ideal for health. However, if you are yearning for something sweet, if you want to keep it healthy as much as possible in the “Greek way”, opt for desserts made of healthy ingredients like honey, nuts, olive oil and fruits. Chocolate came to Greece in the 19th century, however it has become an integral part of confectionery since then. Opt ideally for dark chocolate, combined with nuts or fruits such as oranges and prunes. Greeks especially love chocolate combined with nuts.

Soft and sugary drinks. Avoid them overall, especially the processed products in the markets. If you need a sweet drink really bad, you can keep it traditional by making your own sweet lemonade, sour cherry, pomegranate etc drink at home. You could also enjoy small quantities of lemon or mastic liquors which are good for digestion.

BONUS TIPS & PHILOSOPHY:

Try to find mastic if it’s available where you live. The mastic is a resin produced from the mastic tree, a species endemic to the Greek island of Chios and a small part of the opposite coast of Turkey. It has numerous beneficial properties, especially for digestion and gut health, and it combines them with a very pleasant fresh and sweet flavour. You can find it in gums that boost digestion, in drinks, in pastries and even in non-edible products like toothpastes. Learn about it and give it a try, no matter if you are interested in following Greek diet or not.

Greek cuisine does not go berserk on as many ingredients as possible (however Greeks typically add more ingredients than, say, Italians and perhaps fewer than the Middle Easterners). Don’t worry about adding as many foods and nutrients in one single dish. The most important thing in Greek cuisine philosophy is to pick the finest ingredients. Avoid deep frozen or precooked and processed ingredients. Pick whole fruits and vegetables from your local small grocery store. For example, don’t buy a watermelon slice in a zelatin bag from the supermarket. Take the whole freaking watermelon home. You heard me right. It’s heavy, yes, but you would be surprised how much tastier and healthier it is this way. Go to the butcher for meat. Go to the specific cheese shop for cheese. Go to the fisherman for fish and seafood. Go to the pastry shop and get a nice dessert instead of buying candies from the market.

Remember that in moderation you can eat most of the foods you desire, especially if they are not processed foods. There is nothing about the Greek diet that is restrictive in terms of its philosophy - historically the intake of various foods was regulated only based on availability and price. There are no foods you should limit due to any perception of them being “bad” and you should never feel guilty the moment you are actually having the food. Just work slowly and progressively by building gradual appreciation for healthy foods and prize less nutritious foods as occasional taste bud rewards.

As said above, a good mood is crucial when you sit down to eat. In the history of the Greek society this translated into eating with friends and / or family, maybe with the occasional sip of wine, ideally in a pleasant environment and always taking your time with your food. If some of these are less feasible than others, try alternatively to improve the setting in which you eat, to eat in an environment that calms you down. Schedule your meal so that you won’t eat in anxiety or hurry, if this is possible. Think of pleasant memories and feel grateful for your food. Cheers! Or, you know, εις υγείαν!

[bilgiarena]

Healthy - Platin

Introduction to healthy snacks and their importance in a balanced diet Healthy snacks play a crucial role in maintaining a balanced diet and promoting overall health. These snacks are typically nutrient-dense and provide essential vitamins, minerals, and antioxidants that support optimal bodily functions. They are also low in added sugars, unhealthy fats, and artificial ingredients, making them a healthier alternative to processed snacks. By incorporating healthy snacks into our daily diet, we can ensure that our bodies receive the necessary nutrients to thrive. Benefits of including healthy snacks in daily diet Including healthy snacks in our daily diet offers numerous benefits. Firstly, they provide a steady source of energy throughout the day, preventing dips in blood sugar levels and helping to maintain focus and productivity. Additionally, healthy snacks can improve nutrient intake, as they often contain essential vitamins, minerals, and fiber that may be lacking in other meals. Snacking on nutritious foods can also help curb cravings for unhealthy options, reducing the likelihood of overeating or making poor food choices. Role of healthy snacks in weight management and overall health Healthy snacks can play a significant role in weight management and overall health. When chosen wisely, they can help control hunger and prevent overeating during main meals. Snacks that are high in fiber and protein can increase feelings of fullness and promote satiety, reducing the desire to consume excessive calories. Additionally, incorporating healthy snacks into a balanced diet can support weight loss efforts by providing essential nutrients while keeping calorie intake in check. Moreover, healthy snacks are often associated with the Mediterranean diet, keto diet which has been widely recognized for its numerous health benefits. This diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in nuts and seeds. Studies have shown that following a Mediterranean diet can help prevent heart disease, improve brain health, and reduce the risk of chronic diseases. By choosing healthy snacks that align with the principles of the Mediterranean diet, individuals can further enhance their overall health and well-being.

[poolnoodle126]

transgender food stuffs!!

(just saying this,you shouldn't cut things entirely from your diet or eat only some things exclusively, you need to stay healthy all together yk? Most of these aren't scientifically proven or really studied at all so you can't expect them to replace hrt or anything. There's a list in the first place simply based off the fact that things in the foods have the possibility to help or lower E or T due to their ingredients chemically.)

foods that boost testosterone;

Milk, peanut butter, apples, onions, ginger, pomegranates, spinach, beans, red meat, olive oil, avocados, bananas, coca, coconuts, honey, berries, cherries, oysters, Brazil nuts, garlic, eggs, fish, porridge oats, grapes, pumpkin seeds, almonds

Foods that lower estrogen;

Broccoli, cauliflower, cabbage, Brussels sprouts, kale, and bok choy, whole grains, fruits, vegetables, peas, beans, nuts, seeds, and potatoes with skin, fish and seafood, garlic, collard greens, turnips, green tea

Foods that boost estrogen;

Flaxseeds, dry fruits, sesame, soybeans, alfalfa sprouts, tofu, sunflower seeds, Mediterranean fruits, legume, chickpea, edamame, peaches, rye, Hummus, pasta

Foods that lower testosterone;

vegetable oils, trans fats (pun unintended), bread, pastries, soy, mint, licorice root, dairy products, sugar, fried foods, cheese, coffee, mushrooms, processed food, pasta

[vezlayfood1]

Exploring Vegan Food: A Healthier Choice for a Better Life

Introduction

So, you’ve been hearing a lot about Vegan Food lately and are curious why it’s touted as such a healthy lifestyle. Well, let’s dive into it! Vegan  excludes all animal products, including meat, dairy, and eggs, focusing instead on plant-based foods like fruits, vegetables, grains, nuts, and seeds.

What is Vegan Food?

Vegan food is all about embracing plant-based ingredients. It’s not just a diet; it’s a lifestyle choice that prioritizes animal welfare, environmental sustainability, and personal health.

Brief History of Vegan Food

Vegan food isn't a new concept. It dates back to ancient Indian and Eastern Mediterranean societies. The term “vegan” was coined in 1944 by Donald Watson, co-founder of the Vegan Society in the UK, and it has gained significant popularity in recent years.

The Nutritional Benefits of Vegan Food

High in Nutrients

Plant-based diets are incredibly rich in essential nutrients. Vegans tend to consume more dietary fiber, antioxidants, potassium, magnesium, folate, and vitamins A, C, and E.

Low in Saturated Fats

Vegan are generally lower in saturated fats compared to animal-based products. This reduction in saturated fat intake can help lower cholesterol levels and reduce the risk of heart disease.

Rich in Fiber

Fiber is crucial for a healthy digestive system, and vegan diets are abundant in it. High fiber intake helps regulate bowel movements, lower cholesterol levels, and control blood sugar levels.

Health Benefits of Buy Vegan Food

Weight Management

Switching to Buy Vegan Food can help with weight loss and maintaining a healthy weight. Plant-based foods are typically lower in calories and higher in nutrients, which means you can eat satisfying portions without consuming excess calories.

Improved Heart Health

A vegan can significantly reduce the risk of heart disease. It helps lower blood pressure, cholesterol levels, and the likelihood of heart attacks or strokes due to its low saturated fat content and high intake of heart-healthy nutrients.

Lower Cancer Risk

Studies suggest that vegans have a lower risk of various types of cancer, particularly colon cancer. This could be due to the high intake of fruits and vegetables, which are rich in cancer-protective compounds.

Better Blood Sugar Control

A vegan food can improve insulin sensitivity and lower blood sugar levels, making it an excellent choice for managing and preventing type 2 diabetes.

Vegan Food and Chronic Diseases

Reducing the Risk of Heart Disease

The high fiber, antioxidants, and healthy fat content in vegan help keep the heart healthy by reducing inflammation and preventing the buildup of arterial plaque.

Preventing Type 2 Diabetes

Plant-based diets are effective in maintaining stable blood sugar levels. They enhance insulin function, which helps prevent the onset of type 2 diabetes.

Fighting Cancer

A diet rich in fruits, vegetables, nuts, and seeds provides a plethora of antioxidants and phytochemicals that protect cells from damage and reduce cancer risk.

Vegan Diet and Weight Loss

How Vegan Promotes Weight Loss

Vegan diets emphasize whole, unprocessed foods, which are lower in calories but higher in essential nutrients. This helps in reducing calorie intake without feeling deprived.

Vegan that Aid in Weight Loss

Incorporate foods like leafy greens, legumes, fruits, nuts, and seeds. These are filling, nutritious, and low in calories.

Success Stories

Many people have shared their weight loss journeys, crediting buy vegan food for their transformation. These stories often highlight significant health improvements alongside weight loss.

Environmental Impact of Vegan Food

Reducing Carbon Footprint

Animal agriculture is a major contributor to greenhouse gas emissions. By choosing buy vegan food, you’re helping reduce the demand for animal products, thereby lowering your carbon footprint.

Conserving Water

Meat and dairy production require vast amounts of water. A plant-based diet uses significantly less water, contributing to better water conservation.

Reducing Animal Suffering

One of the core principles of vegan food is to prevent animal cruelty and suffering. By opting for buy vegan food, you’re supporting a more humane and ethical food system.

Common Misconceptions About Vegan Food

Protein Deficiency Myth

Many believe that vegan diets lack protein, but there are plenty of plant-based protein sources like beans, lentils, tofu, and quinoa.

Expense of Vegan Food

Contrary to popular belief, vegan can be affordable. Staple foods like rice, beans, and seasonal vegetables are often cheaper than meat and dairy products.

Limited Food Choices

The variety in a vegan is vast. There are endless recipes and products available that cater to every taste and preference.

How to Transition to a Vegan Food

Gradual Changes

Start by incorporating more plant-based meals into your diet. Slowly phase out animal products to make the transition smoother.

Vegan Substitutes

Use vegan substitutes for your favorite non-vegan foods. There are plant-based versions of milk, cheese, meat, and even eggs available in most grocery stores.

Meal Planning Tips

Plan your meals to ensure a balanced diet. Focus on variety to get all essential nutrients.

Nutritional Challenges and How to Overcome Them

Getting Enough Protein

Include a variety of protein-rich foods like lentils, chickpeas, tofu, and nuts to meet your protein needs.

Ensuring Adequate Vitamin B12 Intake

Vitamin B12 is not naturally found in plant foods, so consider fortified foods or supplements to ensure adequate intake.

Iron and Calcium Sources

Consume foods like leafy greens, fortified plant milks, tofu, and nuts to get enough iron and calcium.

Delicious and Nutritious Vegan Recipes

Breakfast Ideas

Smoothie bowls with fresh fruits and nuts

Oatmeal with almond milk, berries, and chia seeds

Lunch Options

Quinoa salads with mixed vegetables

Chickpea and avocado wraps

Dinner Recipes

Stir-fried tofu with vegetables

Lentil curry with brown rice

Snack Suggestions

Hummus with carrot sticks

Mixed nuts and dried fruits

Eating Out as a Vegan

Finding Vegan-Friendly Restaurants

Use apps and websites to find restaurants that offer vegan options. Many places now cater to vegan.

Tips for Ordering Vegan Meals

Don’t hesitate to ask for modifications. Most restaurants are willing to accommodate dietary preferences.

Veganism for Different Age Groups

Vegan for Children

Ensure they get a variety of foods to meet their nutritional needs. Focus on fruits, vegetables, whole grains, and protein-rich foods.

Vegan Diet for Adults

Maintain a balanced diet with plenty of whole foods. Stay active and monitor your nutrient intake.

Vegan Diet for Seniors

Focus on nutrient-dense foods and consider supplements for nutrients like vitamin B12 and vitamin D.

Vegan Supplements: Are They Necessary?

When to Consider Supplements

If you’re unable to get certain nutrients from food alone, supplements can help fill the gaps.

Recommended Vegan Supplements

Vitamin B12, vitamin D, omega-3 fatty acids, and iron are some common supplements that vegans might need.

The Social Aspect of Vegan 

Dealing with Social Situations

Be prepared to explain your dietary choices. Bring your own vegan dishes to social gatherings if necessary.

Educating Friends and Family

Share information and resources about Vegan to help others understand and respect your lifestyle.

Conclusion

Embracing buy vegan food can lead to numerous health benefits, from better weight management to reduced risk of chronic diseases. It’s also a compassionate and environmentally friendly choice. Why not give it a try and see the positive changes for yourself?

[beautyandlifestyleblog86]

There are several countries known for having some of the healthiest cuisines in the world, characterized by fresh, whole foods, a variety of fruits and vegetables, lean proteins, and balanced flavors. Some of these countries include:

1. Japan: The traditional Japanese diet is based on fish, seafood, rice, tofu, vegetables, and fermented foods like miso and kimchi. Japanese cuisine is known for its emphasis on fresh, seasonal ingredients and simple, flavorful dishes.

2. Greece: The Mediterranean diet, which is commonly found in countries like Greece, is rich in olive oil, whole grains, fruits, vegetables, nuts, seeds, and fish. The diet is high in antioxidants, healthy fats, and fiber, and is associated with numerous health benefits.

3. Italy: Italian cuisine is known for its emphasis on fresh, high-quality ingredients such as tomatoes, olive oil, garlic, herbs, and whole grains. The Mediterranean diet, common in Italy, is associated with a lower risk of heart disease and other chronic conditions.

4. South Korea: Korean cuisine features a wide variety of fermented foods, vegetables, lean proteins, and grains. Kimchi, a staple in Korean cuisine, is a fermented vegetable dish that is rich in probiotics and has numerous health benefits.

5. India: Indian cuisine is characterized by a wide array of spices, legumes, vegetables, whole grains, and lean proteins like lentils and chickpeas. Many traditional Indian dishes are vegetarian or vegan, making them rich in plant-based nutrients.

6. Thailand: Thai cuisine is known for its bold flavors, fresh herbs, and aromatic spices. Thai dishes often feature a balance of sweet, sour, salty, and spicy flavors, and incorporate plenty of fresh fruits, vegetables, and seafood.

7. Morocco: Moroccan cuisine is rich in spices, herbs, nuts, seeds, vegetables, and lean proteins like fish and poultry. Tagines, a traditional Moroccan stew, often contain a variety of vegetables and are cooked slowly to infuse flavors.

[nourishandthrive]

The Role of Nutrition in Mental Health

Nutrition plays a crucial role in maintaining not only physical health but also mental well-being. What we eat can significantly impact our mood, energy levels, and overall mental health. Understanding the connection between diet and mental health can help you make informed choices that support a healthier mind. Here’s a look at how nutrition affects mental health and some tips for optimizing your diet for better mental well-being.

The Gut-Brain Connection

Gut Health and Mood: The gut-brain axis is a complex communication network that links the gut and the brain. A healthy gut can positively influence your mood and mental health. An imbalance in gut bacteria can lead to inflammation and may contribute to anxiety and depression.

Probiotics and Prebiotics: Incorporating foods rich in probiotics (like yogurt, kefir, and sauerkraut) and prebiotics (like garlic, onions, and bananas) can support a healthy gut microbiome.

Essential Nutrients for Mental Health

Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids are essential for brain health. They have been shown to reduce symptoms of depression and anxiety.

B Vitamins: B vitamins, particularly B6, B12, and folate, play a vital role in brain function. Deficiencies in these vitamins can lead to mood disorders. Include foods like leafy greens, beans, eggs, and fortified cereals in your diet.

Vitamin D: Known as the “sunshine vitamin,” vitamin D is linked to mood regulation and cognitive function. Sunlight exposure and foods like fatty fish, egg yolks, and fortified dairy products can help maintain adequate levels.

Magnesium: This mineral helps regulate neurotransmitters that affect mood. Foods rich in magnesium include nuts, seeds, whole grains, and dark chocolate.

Antioxidants: Antioxidants, such as vitamins C and E, combat oxidative stress in the brain. Berries, citrus fruits, nuts, and seeds are excellent sources of antioxidants.

The Impact of Diet on Mental Health

Balanced Diet: A balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats supports overall mental health. Nutrient-dense foods provide the necessary vitamins and minerals for optimal brain function.

Hydration: Staying hydrated is crucial for cognitive function and mood regulation. Aim to drink plenty of water throughout the day and limit sugary or caffeinated beverages.

Avoid Processed Foods: Diets high in processed foods, refined sugars, and unhealthy fats can negatively impact mental health. These foods can lead to inflammation and nutrient deficiencies, contributing to mood swings and mental fatigue.

Specific Diets and Mental Health

Mediterranean Diet: This diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. Studies have shown that the Mediterranean diet can reduce the risk of depression and improve overall mental health.

Plant-Based Diets: Diets rich in plant-based foods provide antioxidants, fiber, and essential nutrients that support brain health. Including a variety of colorful fruits and vegetables can enhance mood and cognitive function.

Practical Tips for a Mental Health-Boosting Diet

Plan Balanced Meals: Ensure each meal includes a mix of protein, healthy fats, and complex carbohydrates to maintain steady energy levels and support brain health.

Snack Smart: Choose nutrient-dense snacks like nuts, seeds, fruit, and yogurt to keep your energy up and your mood stable throughout the day.

Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues. Avoid distractions while eating to better enjoy your food and listen to your body’s needs.

Limit Alcohol and Caffeine: Both alcohol and caffeine can affect your mood and sleep patterns. Consume them in moderation and be mindful of their impact on your mental health.

Conclusion

Nutrition plays a vital role in maintaining mental health. By focusing on a balanced diet rich in essential nutrients, you can support your brain function and emotional well-being. What dietary changes have you made to support your mental health? Share your tips and experiences in the comments!

[marcomarconii]

Healthy Eating Tips and Recipe 🥗📄

📌Today, I'm sharing some advanced healthy eating tips and a recipe to help you with your nutrition. Good nutrition is the base of a healthy life. Let's get started!

1️⃣ Tip 1: Fermented Foods

Fermented foods like yogurt, kimchi, and sauerkraut are full of probiotics which promote gut health and digestion. Adding these to your diet will boost nutrient absorption and overall well-being. 🥛🥛

2️⃣ Tip 2: Eat a Rainbow

Eat a variety of colorful fruits and vegetables. Different colors mean different essential nutrients and antioxidants. This way, you get a broad spectrum of vitamins and minerals. 🍋🍎🫐

3️⃣ Tip 3: Mindful Eating

Be mindful of your eating. Chew slowly, savor each bite, and listen to your body's hunger and fullness cues. Mindful eating helps with digestion and prevents overeating.🦉🦉

4️⃣ Tip 4: Healthy Snacking

Choose healthy snacks like nuts, seeds, and fruit instead of processed snacks. These give you essential nutrients and keep you energized between meals. 🍇🍏🥜

5️⃣ Recipe Of The Day: Mediterranean Quinoa Salad 🌿🧄🍅

⬇️ Ingredients:

| 1 tbsp Basil | 1 cup Cucumber | 1 Clove Garlic | 1 cup Grape tomatoes | 2 tbsp Italian flat-leaf parsley | 1/2 Lemon | 1/3 cup Mung beans | 1/3 cup Red onion | 1 cup Spinach | 1 1/2 tsp Honey | 2 tbsp Lemon juice | 2 cups Tri-color quinoa, cooked | Salt and pepper | 1/4 cup Olive oil | 1 tbsp Prosecco vinegar | 1 tbsp Red wine vinegar | 1/2 cup Feta |

⬇️ Instructions:

1️⃣ I use vegetable stock instead of water for the quinoa. Cook the quinoa according to package directions. Rinse the quinoa and add it with the stock in a medium saucepan (2 cups of tricolor quinoa.)

2️⃣ Bring to a boil over medium-high heat, then reduce to low and simmer, uncovered, for 15 minutes.

3️⃣ Remove from heat, cover, and let sit for 5 minutes to fluff. Set aside to cool.

4️⃣ While the quinoa cooks, combine the red onions and red wine vinegar so the onions get slightly pickled (1 Tablespoon Red Wine Vinegar and 1/3 Cup Red Onion.)

5️⃣ Whisk together all the dressing ingredients and set aside. (1/4 Cup Olive Oil,1/2 Lemon,2 Tablespoons Lemon Juice,1 Tablespoon Prosecco Vinegar, Pinch Salt,1 1/2 teaspoons Honey,1 Clove Garlic.)

6️⃣ Add the quinoa, chopped veggies, pickled onions (drained from the vinegar), beans, herbs, and feta in a large bowl. Pour in the dressing and toss to coat. (1 Cup Spinach,1 Cup Cucumber,1/3 Cup Mung Beans,1 Cup Grape Tomatoes,2 Tablespoons Italian Flat Leaf Parsley,1 Tablespoon Basil,1/2 Cup Feta,1/3 Cup Red Onion.)

7️⃣ Season with salt and pepper to taste and refrigerate for at least 10 minutes to allow the flavors to meld. If you need to do longer, just wait to dress the salad until right before serving, as the quinoa absorbs a lot of the dressing. Bon appetite!

➡️Small changes in your diet can lead to significant health improvements. Try this recipe, and let me know your thoughts. Share your favorite healthy eating tip or recipe in the comments! For more nutrition tips and recipes, join my newsletter. 📬📬

[mcatmemoranda]

I'm going to revamp a weight loss info sheet I made for pts with the following:

Keep a food journal. People who keep a food journal lose more weight than people who don't. Pay attention to the ingredients and nutrition labels on the food you eat. Avoid foods with added sugars, artificial sweeteners, high fructose corn syrup. Avoid sugary beverages (juice, soda).

Eat more whole foods and fewer processed foods. Whole foods don't have labels. Think about trying to eat mostly or only the foods that you could grow in a garden or catch yourself (vegetables, fruits; and if you eat meat, lean meats like turkey, chicken, and seafood). Avoid the middle aisles in the grocery store with processed foods (e.g., crackers, chips, snack foods).

Focus on macronutrients rather than counting calories.

Prioritize complete proteins. Aim for 1.5 g protein/kg daily. One kg = 2.2 lbs.

At 141 lbs, I'm basically 64 kg, so I need 96 g protein a day.

Can start with 30 g of protein per meal. Eat protein before eating other food groups of your meal.

Eat healthy fats: omega-3 fatty acids (found in fish like salmon and tuna). Omega-9 fatty acids (found in olives, avocados and their oils). Unprocessed omega-6 fatty acids (nuts, seeds, and their butters). Avoid processed seed and vegetable oils (canola, corn, cottonseed, soybean, sunflower, safflower, grapeseed, rice bran), which are high in polyunsaturated fatty acids (PUFAs). PUFAs can increase the inflammatory response in your body and affect insulin.

There are 3 main types of carbs: starch, sugar, and fiber. Starch and sugar will spike your blood sugar. Go for high fiber, low starch carbohydrate foods found in vegetables like broccoli, cauliflower, peppers, cucumbers, zucchini.

Eat low glycemic fruits like blackberries, strawberries, raspberries, blueberries, avocados, coconuts, olives.

Eat smaller portions of grains and legumes (brown rice, quinoa, beans, and lentils). Try to eat grains later in your meal to avoid blood sugar spikes. Prioritize healthy proteins, fat, and vegetables over grains. Eat meals in this order: protein, fat, carbs. This will help maintain normal blood sugar levels and avoid spikes.

You can take 1-2 tablespoons apple cider vinegar 30 minutes before your main meal of the day. This can lower the post-meal blood glucose levels. Caution: apple cider vinegar is very acidic and can negatively affect your teeth.

Families who eat meals together eat less than those who don't. Focus on the meal instead of watching TV. Chew your food more. Savor it. Pause to drink water. Bake, grill, and sauté instead of frying. If you don't have time for meal preparation, try easy steam in microwave vegetables (no sauces added) or pre-chopped vegetables you can buy at the grocery store. If you can afford it, try a meal prep program with healthy options that delivers to you.

Fast for a minimum of 12 hours a day (e.g., 7:00 p.m. to 7:00 a.m.). Give yourself 3 hours between bed time and your last meal. This allows your body time to process food rather than to store it as fat. Your body is less insulin sensitive at night so, aim to eat carbohydrates earlier in the day and fewer carbs at night. Your age, sex, menopausal status, time of your menstrual cycle, activity levels, etc. will affect how you should eat.

Reduce snacking/grazing and eat 2 to 3 meals a day. Try taking a (no sugar added) fiber supplement (with plenty of water) instead of eating a snack. This has been shown to reduce weight by 10 lbs in those taking a daily fiber supplement instead of eating snack food over the course of 3 months. Fiber helps you feel full and eat less. Drink plenty of water with fiber supplements.

Drink more water. Drink a cup of water before you eat. Pause in the middle of your meal to drink some water. Wait 20 minutes and see how you feel. It takes time for the satiety hormones to take effect. This may help decrease overeating if you give yourself more time between bites to realize whether you feel full. If you feel full, stop eating.

Avoid added sugars in beverages. Avoid artificial sweeteners (e.g., aspartame). Artificial sweeteners affect the gut and brain. Splenda is sweeter than normal sugar. It can reset the brain to crave sweeter and sweeter beverages than if you had just added real sugar to your coffee instead (but not too much sugar). Stevia is a healthier sugar substitute.

Change your lifestyle. Exercising for weight loss requires activities that increase your heart rate and keep it up for the duration of your activity. So walking the dog is good, but it is not the same as you going for an independent power walk with the goal of maintaining 80% of your expected maximal heart rate for 30 minutes straight. Weight bearing exercises force your muscles to pull on the bones and will help burn fat and strengthen bones. Women should do weight bearing exercises as well. Weight training increases your metabolic rate and will help you burn fat.

Find ways to build exercise into your day. Wake up 1 hour early to exercise before getting ready for work. If you have an hour-long lunch break, take 30 minutes of it to power walk outside. Spend 10 minutes walking up and down the stairs three times a day--that's 30 minutes if exercise right there! Keep a pair of 3-lb dumbbells at your desk and do a 10-minute dumbbell routine during down time. Get a standing desk and stand more than you sit. Get a treadmill with a desk so you can walk while you use your laptop. Stay for an hour after work to walk around the building and you can avoid rush hour traffic and get your steps in. Walk fast like you're running late for a meeting. Keep a treadmill in view of the TV so you can walk while you watch a 2-hour movie. Forty minutes after you eat dinner, power walk or ride a bike for half an hour. Even if you feel like you're not seeing the results of your efforts--do not stop! Make exercise a daily habit for health and wellness regardless of your weight or body shape! If you can afford it, get a Planet Fitness membership (it's only $10 a month; they have fitness trainers who can help you learn how to exercise). Try your local YMCA.

Choose foods you can eat and exercises that you can do for the rest of your life. These lifestyle modifications will help you maintain your weight loss.

Sleep is also very important. Don't stay up too late. Go to bed at the same time every day. Avoid looking at screens for 2 hours before bed time. Aim for at least 7 hours of sleep a night. Even with a good diet and exercise regimen, it can be hard to lose weight and maintain weight loss if you do not get adequate sleep.

Helpful resources:

MyFitnessPal app

Intuitive Eating by Evelyn Tribole (intuitiveeating.org)

MyPlate.gov

DASH Diet and Mediterranean Diet (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet)

Inspiration:

[wolfsrudel1]

 Mediterranean Chickpea Salad

What is the Mediterranean? 

    The Mediterranean diet is a traditional eating style that emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. It limits red meat and processed foods while containing moderate amounts of dairy, fish, and poultry. This diet has been linked to a number of health advantages, including a decreased risk of heart disease, diabetes, and some types of cancer. It is high in fiber, antioxidants, and vitamins and low in saturated and processed fats.

 What are the Health benefits of chickpeas

Chickpeas, also known as garbanzo beans, are a nutrition legume that is rich in protein, fiber, potassium, and magnesium. They are a flexible ingredient that can be used in a variety of dishes, including salads, hummus, and falafel. While the potassium and magnesium in chickpeas can help control blood pressure, the high fiber content also helps to support digestive health and may lower cholesterol levels.

How To Make Mediterranean Chickpea Salad

This Mediterranean chickpea salad is ideal for lunch or dinner if you're searching for a nutritious and tasty salad. This salad is not only delicious but also excellent for your health because it is loaded with protein, fiber, and lots of fresh vegetables. In this article, we'll walk you through the steps of making this salad and offer some advice on how to make it absolutely delicious.

Ingredients:

FOR THE SALAD 🥗

2 (15-oz.) can chickpeas, drained and rinsed 1 medium cucumber, chopped 1 bell pepper, chopped 1/2 red onion, thinly sliced 1/2 c. chopped kalamata olives 1/2 c. crumbled feta Kosher salt Freshly ground black pepper

FOR THE LEMON-PARSLEY VINAIGRETTE

1/2 c. extra-virgin olive oil 1/4 c. white wine vinegar 1 tbsp. lemon juice 1 tbsp. freshly chopped parsley 1/4 tsp. red pepper flakes Kosher salt Freshly ground black pepper

Instructions:

The chickpeas, bell peppers, red onion, cherry tomatoes, olives, feta cheese, and parsley ought to be mixed in a big bowl. Olive oil, red wine vinegar, garlic, Dijon mustard, salt, and pepper ought to be thoroughly combined in a small bowl.When adding the dressing, slowly toss the salad to combine. To allow the flavors to mingle, chill the salad in the fridge for at least 30 minutes. Consider leaving out the feta cheese or replace it with a vegan cheese to make this salad vegan. To this recipe, you can also add some extra ingredients such as cucumbers. Enjoy this salad after serving it chilled!

Directions:

Step 1

Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper. 

Step 2

Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with salt and pepper. 

Step 3

Dress salad with vinaigrette just before serving.

Conclusion:

In conclusion, anyone looking for a nice, easy dish for a nutritious lunch should try this Mediterranean chickpea salad. This salad is sure to please, whether you're a vegetarian, vegan, or just trying to eat more vegetables. Try it anyhow; your taste buds (and body) will thank you for it.

[onefite]

The Ultimate Guide to the Mediterranean Diet: Tips, Recipes, and More

Introduction Fotografie de Jill Wellington pe Pexels.com The Mediterranean diet is a time-honored eating pattern inspired by the traditional food of southern Spain, southern Italy, and Crete. This dietary approach has gained widespread popularity for its health-promoting benefits and delicious flavors. Brief Explanation The Mediterranean diet emphasizes a plant-based eating pattern, with a…

[getfitfoods]

What are the best foods for weight loss? What is the best diet?

There are many foods that can support weight loss when consumed as part of a healthy and balanced diet. Here are some of the best foods for weight loss:

Leafy Greens: Leafy greens such as spinach, kale, and collard greens are low in calories but high in fiber, vitamins, and minerals. They help keep you feeling full while providing essential nutrients.

Whole Grains: Whole grains such as brown rice, quinoa, and oats are high in fiber and complex carbohydrates. They provide sustained energy and help keep you feeling full longer.

Lean Protein: Lean protein sources such as chicken, turkey, fish, tofu, and legumes can help you feel full and satisfied while supporting muscle growth and repair.

Fruits and Vegetables: Fruits and vegetables are low in calories and high in fiber, vitamins, and minerals. They help keep you feeling full while providing essential nutrients.

Nuts and Seeds: Nuts and seeds are high in protein, healthy fats, and fiber. They help keep you feeling full and satisfied and can be a healthy snack option.

In terms of the best diet for weight loss, there is no one-size-fits-all approach. Different diets work for different people, and it’s essential to find a diet that works for you and is sustainable in the long term. However, some popular diets for weight loss include:

Mediterranean Diet: The Mediterranean diet emphasizes whole, plant-based foods, lean protein, and healthy fats such as olive oil and nuts.

Low-Carb Diet: A low-carb diet restricts carbohydrates such as bread, pasta, and rice and emphasizes protein and healthy fats.

Plant-Based Diet: A plant-based diet emphasizes whole, plant-based foods such as fruits, vegetables, whole grains, and legumes.

Intermittent Fasting: Intermittent fasting involves alternating periods of fasting with periods of eating. It has been shown to promote weight loss and improve overall health markers.

Remember, the most effective weight loss diet is one that is balanced, sustainable, and suits your individual needs and preferences.

[motorclit]

There's a part of me that believes that some of the healthier stuff made from scratch may taste bland because our tastebuds are so used to all the flavor enhancing junk in the junk food, so you need to "reprogram" your tastebuds.

Like, I've had to eat healthier because my health demanded it (endometriosis really fucked with what I can or cannot eat to a point where I discovered the foods I could eat were sort of according to the Mediterranean diet). But also my fast metabolism makes it hard for me to gain weight so certain doctors aren't fucking accusing me of having an eating disorder.

So having a hugh-carb, high-fat, mid-hugh protein diet on top of exercising meant I thought I had to get used to bland foods.

It's actually the right kind and amount of salt plus spices and shit like that is what can make food not so bland (proper cooking oils helps, too). And it may start to seem bland at first , but after a while, that ended up stopping for me.

After a few years, I used the Yuka app to scan barcodes to check problematic ingredients for stuff, cuz I desperately wanted quick shit because I will have low-energy days on the rag and my muž will be at work. I discovered there's a dino nuggets that passed that sniff test and when I had that with a Hunt's brand 100% natural ketchup (also passed that test), that taste was VERY strong to me. Almost overwhelmingly. So I've turned those into either a treat or a "I have low energy and this is low energy prep" type of meal.

I'm still exploring more options for myself but I can't always afford the best quality of foods, so occasionally I have to go to the store with my muž to use the app and hope we can afford it.

Again: I'm trying to GAIN weight, but having endo that got worse made me susceptible to having bad gut reactions to certain foods of certain brands or types of preparations. I'm still trying to fix my diet to where I can happily eat more to gain weight. Believe me, in my case, gaining weight is a legit STRUGGLE because of my metabolism. I've been like this my whole life and once I've found a nice minimum of something working and finally started gaining weight, it's like I have a whole new body. More of me exists. I feel more like a person and not some beanpole anymore.

But I hate having people come up to me claiming they wished they could eat whatever they wanted and not gain a pound. Buddy, no you don't, because when you go seek counseling for abandonment issues, you end up with a bitch who claims (WITHOUT EVEN ASKING ANYTHING ABOUT YOUR RELATIONSHOP WITH FOOD OR BODY IMAGE) that you have an eating disorder and wants to put you in in-patient care immediately. Why, despite explaining your situation to her, would she ignore you? Because she wanted to milk my Medicaid insurance. My suspicions were correct when I told her I'm done with her and she got PISSED.

But it's BECAUSE of her that I now, for the first time in my life, I obsess over a weight scale. And if that number drops in ANY WAY, I freak out a little, because I've worked SO FUCKING HARD to get myself OVER a hundred pounds (being no lighter than 110 is my goal, and I still have yet to reach it) and to see me drop a pound or two because I no longer have a decent pan for making a particular pancake recipe and because we're short on cash to get certain ingredients for my dinner for a couple of days makes me wanna beat the shit out of that "counselor."

My pancake recipe was a waffle recipe I found online. I spread a little honey on them. I eat them with fresh eggs (scrambled, cooked in olive oil) we buy from a friend of my mom's who raises chickens (WAY better than store-bought eggs), I struggle getting a decent lunch put together, but then I've got a buncha veggies and chicken thrown together in an olive oil broth for dinner. Afterwards, I eat garlic and chives pita crackers. I'll have nuts and pumpkin seeds as a snack as well. I eat yogurt for protein and probiotics, I do everything that I can plus weight-training exercises to build muscle. All so the numbers on a scale won't betray me if I go to seek professional help of any sort.

Healthy food has never been bland. It's the junk food that's more affordable that fucks with our tastebuds. If I ever get my hands on the recipe I need for a pizza, I WISH I could have pepperoni, but my body won't allow processed meats, so I will have to do without and use other toppings instead.

I experiment with recipes to see what works and what doesn't. I HOPE that once we get raised garden beds made, I can finally grow my own herbs and maybe even spices on this farm. Because guess what: A LOT OF PRODUCE ALSO TASTES BLAND DUE TO MONOCULTURE FARMING THAT PRIORITIZES HIGH YIELDS OVER NUTRITIONAL QUALITY. The microbes in the soil are shit in monoculture mass farming. I can't wait to taste my first farm-fresh carrot, and this is coming from someone who loved carrots since childhood.

Look up apps and stuff (I use Yuka) that when you scan the barcode, it'll tell you what ingredients are problematic, what the risks are, etc. I generally ignore whether something is rated as too salty or too caloric or anything like that because that's not what my body calls for. I pay attention to what harmful additives are in stuff. And you'll be surprised how much shit in grocery stores are risky to consume on a regular basis (because that's what's affordable.)

Yuka also does beauty product ratings too. Which includes deodorant, soaps, and hair care products. There's harmful shit in quite a few of those, and because endometriosis is still not fully understood, I'm avoiding sketchy or risky additives just to be safe, because I have no idea what could set my endo back off to getting worse in me again.

We shouldn't have to do this but here we are. Please stay safe out there and if you're eating healthy, understand that you may need to train your tastebuds some. Don't be afraid to experiment with recipes! Maybe go to your local farmer's market or even grow your own food! Or both! (If you can!)

Sorry for the ramble, but I didn't expect diet culture to do a fucking 2000s throwback complete with "healthy=bland" views. Also sorry for any typos; typing on my phone is a pain in the ass.

I know this is a tiny part of the wider problems born of diet culture, fatphobia, classicism, and racism but like god the idea that "healthy" food must inherently taste bad has completely ruined us as a society.

[anaswaraseo]

From Oven to Health: Craft Baking for Wellness Enthusiasts

Introduction: Craft Baking Meets Wellness

Introduce the concept of wellness baking, emphasizing its focus on nourishing ingredients, mindful preparation, and balanced indulgence. Highlight the growing interest in wellness-oriented foods and why craft baking, where each ingredient and process is thoughtfully chosen and aligns perfectly with a healthier lifestyle.

1: Ingredients that Heal – Choosing Healthful Basics

Dive into ingredient selection, discussing nutritious alternatives that enhance both taste and health benefits.

Whole Grains: Explain the benefits of whole grains like spelled, oat, and buckwheat flour. Describe how they offer fiber, vitamins, and minerals, and compare their properties for baking (taste, texture, etc.).

Natural Sweeteners: Cover natural options like honey, maple syrup, coconut sugar, and dates, discussing their glycemic impact and distinct flavors.

Healthy Fats: Include options such as coconut oil, avocado oil, and nut butter. Talk about their health benefits and how they affect the texture of baked goods.

Superfoods and Boosters: Highlight superfoods like chia seeds, flaxseeds, turmeric, and matcha, which can be incorporated into recipes for added wellness benefits.

2: Techniques for Mindful Baking

Explain how mindfulness in baking improves the process and promotes mental well-being.

Mindful Preparation: Encourage slowing down and focusing on each step, from measuring ingredients to mixing and baking.

Kitchen Setup for Mindfulness: Suggest setting up a clean, calm space, organizing ingredients beforehand, and using sustainable utensils or baking tools.

Savoring Aromas and Textures: Talk about the sensory enjoyment of baking and why engaging fully with the process can be a form of

3: Recipes for a Healthful Start – Wellness Breakfast Bakes

Share delicious, nutrient-packed breakfast recipes that promote energy and satiety.

Seeded Multigrain Muffins: Made with oats, chia seeds, and almond flour for a fiber-rich start to the day.

Avocado Banana Bread: A sugar-free recipe using avocado for healthy fats and natural sweetness from bananas.

Golden Turmeric Scones: With a hint of ginger and a vibrant color from turmeric, these scones support immune health and add warmth to mornings.

4: Guilt-Free Indulgence – Health-Conscious Desserts

Focus on desserts that satisfy cravings without the sugar crash, crafted to keep wellness in mind.

Almond Butter Dark Chocolate Cookies: Rich in antioxidants and made without refined sugar, these cookies balance indulgence with health.

Matcha Coconut Bliss Balls: High in antioxidants, these no-bake treats combine the benefits of matcha and the natural sweetness of dates.

Flourless Sweet Potato Brownies: A unique take on brownies, using sweet potato for moistness and added nutrients like beta-carotene.

5: Breads and Savories for Balance

Share recipes that bring balance to a meal, emphasizing nutrient density and natural flavors.

Whole Wheat Herb Focaccia: Infused with rosemary and garlic, this bread combines the heartiness of whole wheat with the boldness of fresh herbs.

Chickpea Flatbread: Naturally gluten-free and high in protein, this Mediterranean-inspired bread pairs well with hummus or salads.

Spinach and Feta Savory Muffins: Ideal for a filling snack, these muffins pack fiber and protein into a tasty, portable treat.

6: Baking for Special Diets – Allergen-Free and Gut-Friendly Options

Address the need for allergen-free recipes for those with specific dietary requirements.

Gluten-Free Almond Flour Loaf: A simple, versatile bread for those avoiding gluten, with a nutty flavor from almond flour.

Dairy-Free Coconut Yogurt Cheesecake: A creamy, satisfying dessert using coconut yogurt and a crust made from nuts and dates.

Low-Sugar Carrot Cake with Cashew Frosting: Sweetened with dates and made with gut-friendly almond flour, topped with a smooth cashew-based frosting.

7: The Wellness Baker’s Pantry – Stocking Essentials for Everyday Health

Guide readers on creating a pantry stocked with wellness-focused staples.

Baking Flours: Discuss a variety of flours like almond, coconut, spelled, and oat, with tips on storage and usage.

Sweeteners and Flavor Enhancers: Explain how to use natural sweeteners and spices like cinnamon, cardamom, and vanilla for health and taste.

Nuts, Seeds, and Superfoods: Encourage readers to stock nuts and seeds, rich in healthy fats, as well as superfoods that add both flavor and nutrition to recipes.

8: Sustainability in Wellness Baking – Ethical and Eco-Friendly Choices

Talk about how wellness goes beyond health and encompasses ethical and eco-conscious choices.

Sustainable Ingredient Sourcing: Discuss the importance of choosing locally sourced or organic ingredients when possible.

Eco-Friendly Baking Tools: Recommend durable, reusable tools like silicone baking mats, bamboo mixing spoons, and compostable parchment paper.

Reducing Waste: Suggest ways to minimize waste, like using food scraps creatively (e.g., citrus zest, nut pulp).

Conclusion: Baking as a Journey to Wellness

Encourage readers to view wellness baking as an ongoing journey. Emphasize that experimenting with recipes and exploring new ingredients can be both joyful and beneficial. Remind readers that the heart of wellness craft baking is the balance between enjoying the process and nourishing the body.

[lymphatic2004]

Integrative Lipedema Treatments

Lipedema is a chronic inflammatory disease of complex causes, of which we understand little about. Lipedema occurs almost exclusively in females and is characterized by symmetrical flabby swelling of the legs. There is an abnormal accumulation of fatty deposits starting in the hip region and ending at the ankles. The arms and abdomen can also be affected. Lipedema treatment is still fairly misunderstood, and health professionals and physicians may dismiss the patient and tell them to lose weight.

They are “blamed” for being overweight, told they eat too much or are “cheating” on their prescribed diets. There is a lack of sympathy and understanding and this can cause anxiety, frustration and a feeling of helplessness.

This condition is a genetic abnormality and the obesity is not the patient’s fault.

The treatment for the Lipedema patient is complex. Individuals with a diagnosis of lipedema need to have both physical and psychological support, to help them overcome the mental anguish which accompanies the condition. Clinicians should also provide nutritional guidance to decongest and to avoid additional weight gain.

Why do I swell ?

A condition that interferes with the flow of lymph will result in edema.

Excess fatty tissue will impact upon the lymphatics and disturb the flow

Fat cells can contain toxic material such as dioxins, mercury, and other heavy metals which contribute to the inflammation

Inactivity further exacerbates the condition – reduced pumping on calf and increasing swelling.

Lymph fluid is absorbed from the initial lymphatic vessels in the tissue, enters the lymphatic system and is pumped upwards.

Constriction of the lymphatic vessels by an increased fat deposit restricts absorption

The return flow of the lymphatic vessels is blocked

Integrative Treatment for Lipedema

Manual lymph drainage (MLD) A form of massage that uses gentle, rhythmic pumping movements to stimulate the flow of lymph around blocked areas to healthy vessels, where it can drain into the venous system. This helps relieve pain and prevent fibrosis.

Compression– The use of stretch bandages or custom-fitted panty hose, panties, and/or spandex shorts to increase tissue pressure in the edematous legs, to decrease the re-accumulation of fluid and effect a significant reduction in adipose tissue

Exercise- Helps reduce fluid buildup, increase mobility, and maintain or improve function. Rebounding, whole body vibration, walking, yoga and swimming should be included.

Deep Breathing helps to move lymph, by stimulating the vessels in the abdomen

Anti-inflammatory Diet – concentrate on nuts and seeds and foods high in omega 3 fatty acids.

The foods you eat play an important role in how you feel. Junk, processed and fast foods contain too much sugar, salt and white flour which, can aggravate inflammation.

Avoid red meat, as it contains arachidonic acid, which in excess will make your inflammation worse.

Follow a Mediterranean diet as an anti-inflammatory dietary pattern. This diet consists of fruits and vegetables, nuts, olive oil, beans, legumes and fish, is moderate in alcohol and eliminates processed meat, refined carbohydrates and whole-fat dairy products

Fish oils generally decrease several markers of inflammation. Omega 3 fatty acids are found in high levels in fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna, wild salmon and halibut. Dietary sources of the omega 3 fatty acid alpha-linolenic acid include flaxseeds, chia seeds, walnuts, pecans, pumpkin seeds, hemp seeds, soybeans and some dark green leafy vegetables. Omega 3 fatty acids reduce the risk of obesity

Medium chain fatty acids

Incorporating medium fatty acids (MCT) in the diet can help patients with lipedema. They are easily absorbed and unlike other fats, which are stored in the adipose tissue, MCT’s put little strain on the digestive system, provide a feeling of satiety and give a quick source of energy. Animal and human studies have shown that the fast rate of oxidation of MCFA leads to greater energy expenditure (EE), resulting in less body weight gain and decreased size of fat depots after several months of consumption. Pure virgin cold, pressed coconut oil and Caprylic acid are medium fatty acids

Conclusion

Patients should continue on this multifaceted program to prevent the condition from getting worse, as the disease can progress to lipedema if left completely untreated. It is important to seek out a qualified and caring therapist to support and encourage.