#Probiotic dairy products

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[720am]

M A S T E R L I S T

for losing as much as possible in a short amount of time (cuz we are all desperate), from me - a biotechnologist, who relapsed (the demons never leave)

the tips i am about to share with all my girliepops are all based on science and work; if you have any other tips, feel free to share in the comments, so we can have all the tips in one place!

• eat your meals from smaller sized plates, to trick your brain you are eating more

• cut up your food into small pieces

• chew every bite at least 10-15 times, until it is a purée consistency; this way you will be eating slower and give your brain more time to realise you are full

• sip water with a lemon slice between your bites

• focus on eating vegetables and protein, limit carbs

• drink a lot of water, and I mean a lot

• add lemon slices to your water to make it have some flavour; also the lemon juice in water before your meals will help reduce the glucose spike => less insulin released from liver => less absorbed glucose from carbs/sugars/starches => less fat on your body

• move for 10 mins right after eating - walk, do calf raises, some light movement so all the glucose can be used before getting stored as fat on your body

• drink tea - green tea, detox tea, whatever tea, without a sweetener

• do not drink diet sodas/colas - or any kind of liquid that is not water/tea - these are useless calories, why would you do that to yourselves?! even if it says 0 cals - this s#it is so bad for you, and the carbonation makes you feel bloated like a god damn whale! ditch the diet sodas girliepops

• implement some kind of movement every day - walking, pilates, yoga, dance workouts, resistance bands workouts or stretching

• do not weigh yourself everyday - due to hormones our weigh fluctuates every day and this will just make you feel bad if you lose and gain 1-2 legs everyday depending on your menstrual cycle, water weight and so on.. weigh yourself every 2 weeks.

• do not drink fruit juice - this is such a scam; hear me out: how many oranges does it take to make 1 glass of orange juice? around 3. can you eat three whole oranges in one sitting? i bet no. then why would you drink 3 oranges? when you make fruit juice, all the fibre and the pulp is removed, leaving you with just the juice with all the sugar in it (in the form of glucose and fructose) so you are basically drinking pure sugar, which turns into fat… just eat your damned fruit, instead of drinking a bunch of empty calories

• take red cranberry supplements - they are usually taken for UTIs, but the red cranberry has diuretic effect, and will make you pee your water weight out; please do not take more than 2 pills and remember to drink plenty of water so you don’t damage your kidneys!!!!

• take probiotics - this will ensure your gut health stays good while restricting foods, so you don’t end up constipated and bloated

• i personally do not eat dairy products (i am lactose intolerant) - they are full of hormones from the cows, give you acne and inflammation, and the protein in it is not worth it considering the amount of fat these products have; skip the dairy if you can

• if you drink a lot of coffee, remember to drink plenty of water! coffee has a diuretic effect and if you are not drinking more water, it will make you retain whatever water is in your body, leading to water weight gain

• if you end up binging, do so mindfully - do not give in to all the food, just have a piece of chocolate, not the whole chocolate bar; have a piece of cake, not the whole cake; then get back on track and try to exercise as much as possible to burn the excess calories

• i think this is obvious but let me say it just in case - in order to lose weight, you have to be on a calorie deficit - meaning you burn/use more calories than you consume; but!! here is the trick - you have to maintain low calorie diet, do not ⭐️ve for more than 2 days, as this will f#ck up your metabolism - your body goes into fight or flight response, meaning everything you eat after f4sting will remain on your body as a reserve of food, in case you end up ⭐️ving again; so have your veggies and protein (chicken breasts, white fish)

• keep yourself busy so you don’t think about f0od - study, work, read books, journal, whatever it is, your day has to be full of activities do you can forget to e4t

• reject offered food - say you already ate / yr not hungry / you are allergic to some ingredient / you have a bad migraine and this will make it worse / or take the food and say you will have it later and just give it to someone else (pls don’t throw in trash, do not waste food)

• when eating with family / boyfriend - place food in a smaller plate, cut up food into very small pieces and eat very slowly and chew every bite for a long time, sip water between every few bites, then say you are full and cannot eat anymore / that you ate a bit earlier and yr full

• when eating, eat your veggies first, then your protein and eat the smallest amount of carbs - always leave leftover carbs in your plate

• do not eat any snacks - no cereal bars, no cereal, no chips, no crisps, no crackers, no salty sticks, just do not eat snacks!

• if you feel like eating - drink water first, then have veggies (cucumbers, carrots, tomatoes, radishes, etc) or fruit (apples, citrus, any kind of berries)

• if you are having breakfast - always eat a savoury breakfast - eggs, avocado, veggies etc; never eat a sweet breakfast - cereal, croissants, pancakes, etc, this will spike up your glucose levels and all that sugar will turn into fat; a sweet breakfast will make you feel tired and exhausted all day, leading you to eat more

• wear a waist trainer - do so for no more than 8hrs a day; this will also help you have smaller portions of food, as it won’t allow your stomach to expand

• do not purge - this is very bad for your teeth and overall health; the stomach acid is very strong and every time you purge, your teeth are getting damaged; just don’t overeat in the first place and have self control!

this is all i have for right now; if i think of anything else, i will add later / make another post; if you have anything to add to this list - go ahead and do so in the comments below

remember, stay safe xx

[pradame]

hi, I really enjoy your blog!

I saw that you are an esthetician , and I was wondering if you have any tips on how to clear skin and remove acne scars naturally with no skin care products.. my mum won’t let me buy any skin care even though I’m due lol

Hello and thank you 😍

-eat probiotic rich foods

-take magnesium & zinc

-avoid dairy & sugar

-eat foods rich in omega 3s

-drink spearmint tea

-drink chlorophyll water

-high protein diet & eat veggies first to lower glucose spike

-ice your face

[fjordfolk]

i'm sure you're aware, but dairy products can cause stomach upset and could be worsening her symptoms. broth is good but make sure it doesn't contain salt!

this reminds me of that one time a vet told me on the phone to induce vomiting with table salt because one figured the slight risk of salt shock from a teaspoon in a 4,7kg dog was a better bet than the half block of blue klerat rat poison she ate 30mins earlier

on a more serious note, thank you, also moderation hydration electrolytes probiotics etc etc

[darkmaga-retard]

Story at-a-glance

Industrial cheese production has compromised the quality of cheese. Most cheese is now made using synthetic, lab-produced rennet that alters the nutritional profile

Traditionally made cheese with animal rennet is a superfood, providing benefits like lactoferrin, beneficial saturated fats, vitamin K2, tyrosine and probiotic bacteria

Cheese made from A2/A2 milk from grass fed cows, and using traditional cheesemaking techniques is more nutritious and easier to digest than industrial cheese

Expanding access to traditionally made cheese can help shift consumer preferences toward healthier, more sustainable dairy options

[pumpkingas]

"A probiotic yogurt that won't give me gas?"

Klaus Hargreaves fart imagines (⁠ʃ⁠ƪ⁠＾⁠3⁠＾⁠）

TW: Eproctophilia, fart fetish, cults, alcoholism, incest-y themes??, dub-con.

Being his follower.

Considering the amount of orgies that took place, most of his followers are complete FREAKS. However, Klaus might've taken notice of the fact you always linger on his ass whenever you're busy worshipping his body, licking it, grabbing it, teasing it, sniffing it, etc.

During a yoga lesson he took "release and let go," a little too literally while you were on the mat behind him. His flared pants were tucked between his cheeks and you almost fell over trying to get a closer look. (Or a smell from the source)

Although his bedroom is a sacred space you often are able to find him sleeping in various common areas, laying down in compromised positions. You'd get on your knees and crawl until your face was between his legs or behind his rear, cautiously sniffing, worried even your breath might be enough to wake him. Most of the time he'd sleep soundly, mumbling all kinds of things and turning every which way but with a blissful expression, other times he wouldn't be that lucky, he'd moan and groan as his stomach gurgled, arching his back before releasing nasty bubbles into the air.

The one time you found him for a one on one chat you immediately confessed your obsession with his body odor and gross habits, feeling your spirit getting lighter and lighter as you rambled on and on. His eyes widened but quickly a smile overtook him, he asked you to join him in the garden in a few hours. You waited, anxious the whole time and found him behind a flowering bush, he was laying on his belly, on top of a quilted picnic blanket. He had a large Jell-O tray in front of him and a dainty spoon in his hands, the Jell-O was green and packed with veggies. You stood there in pure shock before he waved you over, you sat on your knees beside him and he slowly pulled his pants just under the curve of his ass, he directed you to lie on his legs with your face buried into his ass like a pillow, you immediately obliged, nuzzling your nose between his cheeks. He began to fart, they were audible but muffled intensely by your soft face. His gas was especially putrid that day, it lingered in a fog and you felt a wave of euphoria with each nasty burst.

Being his sibling (a member of the academy)

Growing up you'd definitely bicker with him about his dietary choices, his stomach was already sensitive and with the addition of alcohol it was even worse. You'd complain endlessly to the point that mother had to ban dairy products from the house entirely, thankfully that was enough to make him get off the whole milk kick.

He was a tad egotistical so things that were gross when anyone else did it were meant to be funny when he did it. At dinner he'd lean over to whisper in your ear and the moment you focused on him he'd let out a wet burp. Whenever you'd put your headphones on to listen to music he'd find it funny to let out as many farts as possible until you asked about the smell, he'll never forget the time when you asked "what's mom cooking? It smells really good," right after he did that little trick.

Even though you're the same age he'd often take on a "younger brother" role, you were open to it as you enjoy taking care of people (if you focus on others problems you get to ignore yours!) and if he wasn't going to clubs, bars and pubs for comfort he was going to your bedroom. You'd hold him close, allow him to rant about what's on his mind until he drifted off, however it was important you went to sleep immediately afterwards, otherwise you'd be forced to smell his sleep farts all night. If you're spooning him those farts would get drilled into your lap, and he'd be lying on your arm so you'd be unable to scoot away. Every time you tell yourself this will be the last night he sleeps with you because you're sick of his gas and you're getting old, but every time he'd have that pitiful look in his eyes and you'd be pulling your covers back.

If you have a car of your own, just know your seats will constantly be soaked in sweat, drool, and the leftover stench from his gas. You'd try desperately to place boundaries on giving him rides but when you're heading out he'd find any way possible to be in the car, always with some excuse like he lost something, he needed to talk with you or even that he wondered what your trunk felt like. And when you're comfortable at home practicing, meditating, working, sleeping, whatever, are you really gonna be okay ignoring that "please please come pick me up? I'm in trouble, I promise I'll pay you back??" Text? So you end up with him either in the back seat, leaning around, telling you about all the crazy things he did that night, spilling the leftover booze in his flask everywhere with a smile on his face, or in the passenger seat, rubbing his stomach and complaining about how dirty the club bathroom was, ripping absolutely rank farts into your seats with his head thrown back.

[angelacademy]

Clear skin is more than just skincare: Gut Health

(A science based read)

What you eat is shown through your skin and on body. If your constantly shoving junk down your throat, junk is what will be shown on you. Essentially what you eat is what you are.

Eat bad -> bad skin

Eat good -> good skin

If your constantly breaking out and you feel icky. You need to figure out what is up with your gut health.

Research suggests many skin disorders are linked to an altered or unbalanced gut microbiome.

“When the relationship between gut microbiome and the immune system is impaired, subsequent effects can be triggered on the skin, potentially promoting the development of skin diseases.”

“13 Several dermatologic conditions, such as acne, atopic dermatitis, psoriasis, and rosacea are linked with intestinal dysbiosis. 223 Many studies have associated gastrointestinal health with skin homeostasis and allostasis, and there is evidence of a bidirectional interaction between the gut and the skin.”

Diet, drugs and other consumed substances affect skin through gut microbiome:

“Several studies have related the diversity and pathogenicity of the gut microbiome to skin disorders, which can be significantly altered by long-term dietary patterns. 43,105–107 Diet can affect the skin condition both positively and negatively through alteration of the gut microbiome, indicating that there is a relationship between the skin and the gut. 16 Not only diet, but also many synthetic and natural products consumed by humans as drugs can provide direct and indirect evidence on the connection between gut microbiome and skin.”

High and low fat diet:

“In the gut, a diet high in industrial trans-fatty acids increases the number of harmful microbes (such as Desulfovibrionaceae and Proteobacteria) while suppressing populations of advantageous microorganisms (e.g. members of Bacteroidetes, Lachnospiraceae, and Bacteroidales). 121 Refined and hydrogenated oils (e.g., soybean, sunflower, safflower, canola, corn, and vegetable oils) can cause inflammation in the gut, which then manifests on the skin.”

Industrially produced trans fat can be found in margarine, vegetable shortening, Vanaspati ghee, fried foods, and baked goods such as crackers, biscuits and pies. Baked and fried street and restaurant foods often contain industrially produced trans fat.

Prebiotics:

“133,134 Prebiotics, such as fructooligosaccharides, galactooligosaccharides, inulin, polydextrose, lactulose, sorbitol, and xylitol are a promising group of compounds that modulate the gut microbiome and can also provide skin benefits.”

“The effect of prebiotics on the skin condition is also obvious. For example, a Lactobacillus extract helps to reduce the size of acne lesions as well as inflammation by reducing skin erythema, improving skin barrier function and lowering the microbial counts on skin.”

types of prebiotics include:

Chicory root

Garlic

Onion

Dandelion greens

Apples

Bananas

Jerusalem artichoke

Asparagus

Probiotics:

“Probiotics can prevent gut colonization by pathogens and support anti-inflammatory responses by producing metabolites with anti-inflammatory properties. The most common probiotic microbes currently in use belong to the genera Bacillus, Bifidobacterium, Enterococcus, Escherichia, Lactobacillus, Saccharomyces, and Streptococcus. 143,144 Several beneficial effects of probiotic consumption have been demonstrated on many dermatological conditions, thus proving the existence of the gut-skin axis.”

Common types of probiotics include:

Lactobacillus: This is a common probiotic found in fermented foods, such as yogurt.

Bifidobacterium: This probiotic is found in some dairy products and helps with the symptoms of irritable bowel syndrome.

Saccharomyces boulardii: This is a type of yeast found in many probiotics. You can find these probiotics and more in supplements and select foods.

Yogurt

Buttermilk

Cottage cheese

Miso soup

Sauerkraut

Kefir

Kimchi

Tempeh

Protein:

“The proteins from animal-based food sources may have better effects on gut microbiota compared to plant-based food sources due to the higher protein digestibility of animal proteins and the fact that the digestion of plant proteins may be limited by the presence of antinutritional factors found in plants [67]. Animal proteins have more balanced essential amino acids than plant proteins [68,69] and are thus considered higher quality protein.”

“Dairy and meat protein intake at a recommended level increased the abundance of the genus Lactobacillus and maintained a more balanced composition of gut microbiota compared to soy protein, which is beneficial to the host [25,26,28].”

“Your body makes lots of different peptides, each of which has a different role. Scientists can also make synthetic peptides in the lab. Companies have been adding peptides to skin care products for decades.”

High protein foods:

Salmon

Chicken breast

Tuna

Red split lentils

Tofu

Greek yogurt

Fibre:

“Dietary fibre is comprised of plant-based carbohydrates that cannot be metabolised by digestive enzymes encoded in the human genome, such as amylase. Instead, fibre can only be metabolized by certain species of gut microbiota through anaerobic fermentation, with the main product of this reaction being SCFAs.”

“Dietary fibre is a carbohydrate in plant foods, such as whole grains, vegetables, fruit, and legumes, which have been dominant in human diets for millions of years. From the Paleolithic era, when the hunter-gatherers mainly ate fruit and wild grains, to the agricultural era, when crops began to be cultivated, the ancients consumed more than 100 g of various digestible and indigestible dietary fibre from plants per day [1,2].”

Fibre rich foods:

Chia seeds

Lentils

Broccoli

Avacado

Carrots

Red kidney beans

Raspberries

XOXO

[rainydetectiveglitter]

🌟 The Healthy Choice: Plain Yogurt and Greek Yogurt Over Flavored Yogurt Introduction 🌟

Yogurt is a versatile and nutritious dairy product that has gained immense popularity among health-conscious individuals. While the yogurt aisle at your local grocery store may offer a rainbow of flavors, it's essential to understand why plain yogurt and Greek yogurt stand out as the healthier choices. In this blog post, we'll delve into the reasons why opting for plain yogurt can be a smart move for your health.

Minimal Added Sugar: One of the most compelling reasons to choose plain yogurt is the absence of excessive added sugars. Many flavored yogurts on the market contain high levels of added sugars, which can contribute to weight gain, increase the risk of chronic diseases, and disrupt blood sugar levels. In contrast, plain yogurt allows you to control the sweetness by adding natural sweeteners like honey or fresh fruits, keeping your sugar intake in check.

Probiotic Power: Yogurt's reputation as a gut-friendly food is well-deserved, primarily due to its probiotic content. Probiotics are live beneficial bacteria that promote a healthy gut microbiome. Plain yogurt, whether regular or Greek, tends to contain a broader spectrum and higher concentration of these probiotics compared to flavored counterparts. These friendly bacteria aid digestion, support the immune system, and may even impact overall well-being.

Versatile and Customizable: Plain yogurt provides a blank canvas for culinary creativity. You can tailor its taste to suit your preferences by adding a variety of ingredients, such as fresh berries, nuts, seeds, or a drizzle of pure maple syrup. This versatility ensures that you can enjoy a different yogurt experience every time you consume it.

Lower Calories and Fat: If you're watching your calorie and fat intake, plain yogurt is the way to go. It typically contains fewer calories and less saturated fat than flavored alternatives. You can relish the creamy texture of Greek yogurt while maintaining better control over your dietary choices.

Healthier Ingredients: Plain yogurt is a purer form of yogurt, containing just two primary ingredients: milk and live active cultures. In contrast, flavored yogurts often include artificial flavorings, colors, and preservatives. By opting for plain yogurt, you're choosing a simpler and cleaner ingredient list.

Weight Management: Due to its high protein content, yogurt, especially Greek yogurt, can be an excellent ally in your weight management journey. Protein keeps you feeling full and satisfied, reducing the likelihood of overindulging between meals.

When it comes to yogurt, the choice between plain yogurt and flavored yogurt is clear. Plain yogurt, whether it's traditional or Greek, offers superior health benefits by providing you with control over added sugars, a broader spectrum of probiotics, versatility in taste, and cleaner ingredient lists. By making this simple swap, you're not only taking a step toward better health but also opening up a world of delicious, customizable yogurt creations. So, the next time you reach for that yogurt container, remember that plain is not boring—it's a smart and healthy choice!

🌟 Dressing up your Greek yogurt or plain yogurt can turn a simple snack or breakfast into a delicious and satisfying treat. 🌟

Here are some healthy and tasty toppings and mix-ins to consider:

Fresh Fruits: Add sweetness and natural flavor with fresh fruits like berries, sliced bananas, diced mangoes, or chunks of pineapple. The combination of creamy yogurt and fruity goodness is delightful.

Nuts and Seeds: Boost the texture and nutrition by sprinkling a handful of chopped nuts (e.g., almonds, walnuts, or pistachios) and seeds (e.g., chia seeds, flaxseeds, or pumpkin seeds) over your yogurt. They provide healthy fats, protein, and a satisfying crunch.

Honey or Maple Syrup: A drizzle of honey or pure maple syrup adds a touch of sweetness without resorting to processed sugars. It pairs wonderfully with Greek yogurt's tanginess.

Granola: Crispy granola clusters are a classic yogurt topping. Choose a low-sugar or homemade granola to maintain a healthy balance.

Nut Butter: Swirl in a spoonful of almond butter, peanut butter, or cashew butter for added creaminess and nutty richness. It's a fantastic combination with sliced bananas.

Dried Fruits: Chop up dried fruits like apricots, raisins, or cranberries to infuse your yogurt with a chewy sweetness.

Cinnamon or Nutmeg: A sprinkle of ground cinnamon or nutmeg can add warm, comforting flavors to your yogurt.

Vanilla Extract: A drop or two of pure vanilla extract can enhance the overall taste of your yogurt, making it feel like dessert.

Coconut Flakes: Toasted or untoasted coconut flakes provide a tropical twist and delightful texture.

Dark Chocolate Chips: If you're in the mood for a touch of indulgence, add some dark chocolate chips for a hint of sweetness and chocolatey richness.

Spices: Experiment with spices like cardamom, ginger, or cloves for unique flavor profiles.

Savory Options: Don't forget that yogurt can go savory too. Try adding chopped cucumber, fresh herbs, a pinch of salt, and a drizzle of olive oil for a refreshing, savory yogurt bowl.

Fruit Compote: Top your yogurt with a homemade or store-bought fruit compote or jam for a burst of flavor.

Mix and match these toppings to create a variety of yogurt bowls that suit your taste preferences and dietary needs. Whether you prefer a sweet, savory, or balanced flavor profile, dressing up your yogurt can make it an exciting and nutritious part of your daily diet.

[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!

[school56df]

The Evolution of Packaged Food Products Ideas Convenience Meets Nutrition

Fruits

Apples, bananas, oranges, strawberries, and berries are famous worldwide for his or her sweetness and dietary blessings.

Vegetables

Leafy greens like spinach and kale, root greens which include carrots and potatoes, and cruciferous veggies like broccoli and cauliflower provide essential nutrients.

Herbs and Spices

Fresh herbs like basil, cilantro, and mint enhance the taste of dishes while presenting medicinal advantages.

Grains and Cereal Products

Grains are a staple in lots of diets internationally. They offer electricity through carbohydrates and are often enriched with extra nutrients. Common grain merchandise include:

Rice

 A staple in many Asian and Latin American cuisines, rice is flexible and available in sorts together with white, brown, and wild rice.

Wheat and Bread Products

Bread, pasta, and pastries are crafted from wheat and are commonplace in many Western diets. Whole wheat options are frequently preferred for his or her higher fiber content.

Oats and Cereals:

 Breakfast cereals made from oats, corn, and wheat provide a quick and handy alternative for starting the day.

Dairy Products

Dairy merchandise are derived from milk and are an vital source of calcium, protein, and different nutrients. Dairy items encompass:

Milk: 

Available in numerous forms, along with entire, skim, and plant-primarily based alternatives like almond and soy milk.

Cheese: 

A flexible meals product, cheese comes in loads of sorts, consisting of cheddar, mozzarella, and Parmesan, each with particular flavors and textures.

Yogurt: 

Yogurt is a probiotic-rich food that promotes intestine fitness. Varieties consist of Greek yogurt, flavored yogurt, and plant-primarily based options.

Meat and Seafood Products

Meat and seafood offer essential proteins, nutrients, and minerals like iron and zinc. There are numerous varieties of meat and seafood merchandise, consisting of:

Red Meat

 Beef, lamb, and beef are resources of protein and are broadly consumed globally.

Poultry 

Chicken and turkey are famous alternatives because of their lean protein content and flexibility in cooking.

Seafood 

Fish like salmon, tuna, and shrimp are wealthy in omega-3 fatty acids, that are beneficial for heart health.

 Plant-Based Products

With the upward thrust of vegetarian and vegan diets, plant-based totally food merchandise have grow to be greater prominent. These gadgets are designed to mimic the flavor and texture of animal products however are made absolutely from vegetation. Examples encompass:

Plant-Based Meats

Alternatives to traditional meat made from soy, pea protein, or mushrooms. Brands like Beyond Meat and Impossible Foods provide burgers, sausages, and more.

Dairy-Free Milk and Cheese: 

Almond, soy, oat, and coconut milk are not unusual options to dairy, along with plant-based cheeses crafted from nuts or starches.

Processed and Packaged Foods

Processed foods are the ones that have been altered from their natural nation for comfort, protection, or taste. These can variety from minimally processed items, like bagged salad veggies, to closely processed snacks and frozen meals. Some examples are:

Canned Goods

Canned greens, culmination, and beans provide convenience and a longer shelf life.

Frozen Foods

Frozen dinners, pizzas, and vegetables are popular for his or her ease of instruction.

Snack Foods

Chips, crackers, cookies, and other snacks are widely fed on however should be enjoyed carefully due to excessive stages of sugar, salt, and fat.

Beverages

Beverages embody a extensive range of products, from water to complicated electricity liquids. Important classes consist of:

Water

Still and sparkling water, flavored waters, and more advantageous waters with introduced electrolytes or vitamins.

Juices

Fruit and vegetable juices are popular for his or her clean taste, however they also can include excessive degrees of sugar.

Coffee and Tea: 

Widely fed on round the arena, espresso and tea are available in diverse forms, consisting of equipped-to-drink alternatives, ground coffee, and tea luggage.

Soft Drinks

Sodas, electricity beverages, and flavored carbonated beverages, even as famous, are regularly criticized for his or her sugar content.

 Baked Goods and Confectioneries

Baked items and sweets are liked across cultures and come in many paperwork, from simple to problematic. Examples include:

Bread and Rolls

 Baguettes, sourdough, and multigrain breads are staples in lots of houses.

Pastries

Croissants, truffles, and donuts are enjoyed as snacks or breakfast treats.

Food Product Ideas merchandise encompass a wide variety of objects designed for human consumption, and they come in many bureaucracy to meet unique dietary wishes, possibilities, and lifestyles. From clean produce to packaged items, meals products play a crucial position in day by day nutrition, cultural traditions, and the worldwide economy. Below, we explore numerous classes of meals products, their importance, and trends shaping the enterprise.

Fresh Produce

Fresh end result, greens, and herbs are foundational additives of a wholesome food plan. They are rich in vitamins, minerals, and fiber, which can be vital for retaining suitable fitness. 

Sweets and Candies

Food Products Brands is  Chocolates, gummies, and sweets, while indulgent, have to be consumed in moderation.

[beautyandlifestyleblog86]

Certain foods contain nutrients that can support the production of neurotransmitters in the brain, which are chemical messengers that play a crucial role in regulating mood, cognition, and overall brain function. Here are some foods that can help induce the production of neurotransmitters in the brain:

1. Tryptophan-rich foods: Tryptophan is an amino acid that is a precursor to serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being. Foods rich in tryptophan include turkey, chicken, eggs, nuts, seeds, and tofu.

2. Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts, are important for brain health and can support the production of neurotransmitters like dopamine and serotonin.

3. Complex carbohydrates: Complex carbohydrates, such as whole grains, legumes, and starchy vegetables, can help boost serotonin levels in the brain. These foods provide a steady source of glucose, which is needed for the production of serotonin.

4. Foods rich in antioxidants: Antioxidant-rich foods, such as berries, dark leafy greens, and colorful fruits and vegetables, can help protect brain cells from oxidative stress and inflammation, which may impact neurotransmitter function.

5. Protein-rich foods: Protein sources like lean meats, poultry, fish, eggs, dairy products, legumes, and tofu provide the building blocks for neurotransmitters like dopamine and norepinephrine, which are important for mood regulation and cognitive function.

6. Fermented foods: Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that support gut health and may influence neurotransmitter production through the gut-brain axis.

7. Dark chocolate: Dark chocolate contains flavonoids and other compounds that have been shown to boost mood and cognitive function by promoting the release of endorphins and dopamine in the brain.

Including a variety of these foods in your diet can help support optimal brain function, mood regulation, and overall mental well-being by providing the necessary nutrients for neurotransmitter production. It is important to maintain a balanced diet that incorporates a wide range of nutrient-dense foods to support brain health and cognitive function.

[acti-veg]

Do you have any good sources on (cow) milk and arthritis? My mom seems to think it helps but I have my doubts

The arthritis foundation have a good summary here, but essentially research on this is lacking and studies tend to contradict one another. Some people with arthritis say dairy helps, some avoid it as they specifically attribute flare ups to periods where they’ve eaten more dairy.

Some studies have found that dairy may have anti-inflammatory effects, but aren’t able to tell us which aspect of dairy that comes from. It may well just be increased intake vitamin D or calcium, which we can already demonstrate are positively correlated with reduced inflammation. Some of the survey data could literally just be people who eat a lot of cheese and yoghurt because they can afford it, and therefore can expect less inflammation as they get older and fewer negative health outcomes more generally.

It is unlikely that high dairy consumption has an overall positive health impact, but it’s nutritional content may have benefits for arthritis and other inflammatory conditions. Cows milk is nutritionally dense after all, since it is intended for calves. Those benefits can almost definitely be gained elsewhere though, without the high fat, casein and cholesterol contained in dairy.

It is worth noting that of all the dairy products studied, yoghurt has the most measurable impact on inflammation, likely because of the probiotics and high vitamin content. Perhaps suggest an oat milk based yoghurt for her to try? Greek style tends to be the healthiest as it’s usually lower sugar and higher in protein. That way she is getting the same nutritional benefits without the high fat, the casein and the cholesterol, which we know are harmful. Of course, it also has the benefit of not supporting animal exploitation and being far more sustainable.

[neopuppy]

MISS NEOPUPPY YOU ARE LITERALLY MOTHERRRR OMG, SO BEAUTIFUL!! Drop the skincare routine queen 😩

tysm😭😭 I have definitely handed out skincare advice before on my other account when asked I wish I could find that post lol

but I do a mixture of natural/chemical based, retin-A once a week or twice, mask often. basically skin cycling type of routine

also genetics ofc come into play bc I’ve been lucky to never really have dealt with acne but also I have been vegetarian for 10+ yrs and dont touch alcohol/any type of drugs/do my best to stay out of the sun and wear my SPF😅 its very srs for me

I had a battle with cystic acne like one yr randomly out of nowhere and nothing would help, no sulfur benzoyl retinol salicylic nothing producy wise. I tried doing a lot of probiotics at the time/cut dairy but🤷🏻‍♀️ the hormones of a woman are diabolical, truly.

LOVE makeup too but im definitely more particular abt what cosmetic products I will put on my skin and tend to stick to what I end up loving instead of trying numerous things😁

IDK HOW HELPFUL ANY OF THIS IS IM SORRY BUT IF UR DRY SKIN/NOT SENSITIVE I CAN PROBABLY GIVE BETTER ADVICE AS THATS MY SKIN TYPE😅🩷

[vu-thanh]

Sarah's Story

Sarah, a 35-year-old woman, had always prided herself on her good health. But after months of stress from work and balancing family life, she began to notice changes. She often felt bloated, her digestion was off, and she even started experiencing some discomfort related to her vaginal health. Each day became more challenging as Sarah felt increasingly fatigued and low on energy.

Desperate for a solution, Sarah came across Garden of Life Once Daily Dr. Formulated Probiotics for Women. The product, which contains 50 billion CFU with 16 probiotic strains, is specifically designed to support digestive, vaginal, and immune health for women. With organic prebiotics and a dairy-free formula, Sarah felt confident that this was the right choice for her daily regimen.

In just a short time, Sarah began to notice a significant difference. The discomfort in her stomach subsided, her vaginal health improved, and she felt more energized each day. Now, Sarah not only maintains good health but also enjoys life to the fullest.

Garden of Life Once Daily Dr. Formulated Probiotics for Women has become an essential part of Sarah's life.

[tomasorban]

Did you know that eating a serving of fermented foods, such as kimchi, sauerkraut, or yogurt, daily can boost your immune system by increasing the production of antibodies and activating immune cells?

This is because fermented foods contain high levels of probiotics, which are beneficial bacteria that can help populate your gut with healthy microorganisms. A healthy gut microbiome is essential for maintaining a strong immune system, and consuming fermented foods regularly can help support this process.

In fact, research has shown that individuals who consume fermented foods regularly have higher levels of immunoglobulin A (IgA), an antibody that plays a key role in fighting off infections and diseases. Additionally, fermented foods have been shown to reduce inflammation and oxidative stress in the body, which can also contribute to a stronger immune system.

So, add some fermented foods to your diet and give your immune system a boost!

Here are 5 top fermented foods that are widely consumed and popular:

Kimchi (Korean): A traditional Korean side dish made from fermented vegetables, usually cabbage or radish, seasoned with chili peppers, garlic, and other spices.

Yogurt (Global): A fermented dairy product made from milk, yogurt is a staple in many cuisines around the world. It's rich in probiotics, protein, and calcium.

Sauerkraut (German): Finely shredded cabbage that's fermented in its own juice, creating a tangy, sour taste. It's a popular condiment in many European cuisines.

Miso (Japanese): A fermented soybean paste used in soups, sauces, and marinades. It's rich in protein, fiber, and vitamins, and has been linked to several health benefits.

Kefir (Caucasian): A fermented milk drink that's similar to yogurt but has a thinner consistency and a more sour taste. It's rich in probiotics, protein, and calcium, and is often consumed as a health supplement.