#So. Maybe just eat more fruit vegetables nuts and fish without having to develop an eating disorder about it

[specialagentartemis]

the thing about the Paleolithic diet is that as a fad it’s kinda silly and conceptually it falls into the trap of assuming that the Natural is Good and that anything Altered by Humans is Bad, and also ignores the fact that most modern fruits and vegetables are themselves the product of domestication and are pretty unlike their wild Paleolithic ancestors and that humans are also unlike our Paleolithic ancestors in terms of what we’ve adapted to be able to eat. Not to mention that archaeologists still debate what Paleolithic people’s diets consisted of; that there is evidence they ate wild grains; and that the hunter-gatherer lifestyle is very different from what an average modern urban/suburban North American or Western European person following fad diets lives like.

However the outcomes of the Paleolithic diet is to encourage you to eat more fresh fruit, fresh vegetables, fish, and nuts, and less alcohol, caffeine, sugary snacks, and processed oils, which as advice is in fact just regular good for you.

[snarksandsarcasm]

Goblins

The Green Plague

Styx mentions he awoke in a dried-up lake bed after the Fall of Akenash. The cutscene at that point shows that it isn’t entirely true. A lot of the tower and its inhabitants got pulverized in the process of the fall but there are still big chunks of wall and stones in that dried-up lake bed beneath. The tree as well, due it’s magical properties, remained surprisingly intact, just got crushed and broken under the weight of the structures around it. A lot of amber vaporized (possibly poisoning the area making it very unsafe for non-Amber-creatures to enter), the rest came down in its liquid form to become a shallow lake at “ground zero”. The tree is not producing Amber anymore and will just rot away over the next couple decades.

Within that Amber lake the strange reaction of spawning creatures continued and rakash rise regularly. With every rakash risen the amount of amber decreases so eventually all amber is used up to create all these goblins. That is when the infestation of Styx-duplicates ends. (I think by the time of OOAM this has happened, and all goblins that remain are now those living their regular life, which would mean they could be eradicated if it wasn’t for some independent regular breeding goblins).

Since these rakash were born of the Amber, similar to Styx being reborn in the cocoon, they are fully functional living creatures, free from any mental connections to elves or even each other. But they are all made from the same base model and thus are all male, sharing the same genetics with limited conscience and intelligence. They are like rats… or dogs… following their instincts to eat without consideration and have a distinct violent aspect to their being. But capable of being taught, as Sarkyss shows us. OOAM goblins appear a lot more vicious, the SoD ones more like sad puppies that don’t know any better. 

Ground Zero was left alone for a couple of reasons.

There aren’t any survivors other than those who were on airships at the time of the fall or not in Akenash in the first place.

The area got covered with raw Amber that isn’t easily dealt with by humans or other non-Amber creatures. The elves are now for sure not willing to help in any recovery efforts due to the death of their own kin.

There is too many rakash around that will tear any human or other being apart (they may have attacked and potentially eaten their own creator, but other than that they are not cannibals).

The area in general isn’t easily accessible. Akenash was already afloat somewhere in the mountains, possibly for secrecy reasons, far away from the civilisation going on in the mainland. The steep mountain walls and jungle forests probably don’t allow many people to live there and with the rakash roaming about I can imagine even that one big trade route is being avoided for a long time to come.

The Goblins

This is my own take on this but I want these little creatures to thrive as their own race and not be doomed to extinction in this world. What follows is a very short paragraph on how that came to be (and I may cover that in more detail in another time). 

Styx had made use of a human the last decade before The Fall of Akenash and taught her some of the things he knew as a shaman, scholar and scientist. After the Fall, this human let’s go of the dream of ‘becoming an Orc once more’ and instead aims to make these new creatures ‘whole’. Nearby ‘Ground Zero’ she utilises an old laboratory of Styx and starts to experiment on female orcs. Ruthlessly and of all ages. (Sarkyss Predecessor!) After two decades the result are 10 - 20 female goblins. A destructive earthquake allows them to escape into the surrounding mountain forest. (Eve was left behind in the only, small cocoon grown to the tiny World Tree that decided to live after the Fall. She escapes some time later, when the other goblins try and fail to recover the small World Tree.)

This group of females lives hidden in the forests of the mountains. The other rakash are not immune to the presence of females and flock around them. The females have the upper hand in intelligence and communication and they run their tribe and developing society with iron fists, so to speak. They have very tribal structures, with the Eldest being the head of the tribe and surprisingly in these critical first years of their existence, disagreements between the females are rare as they share the same existential desires. 

The males protect the females at all costs and do little more than hunt for food and wait nearby to be on hand to be a lucky chosen one for the next mating season. Breeding is strictly organised. One female may have several, but strictly the same partners. Their children don’t get to pick and choose. Partners are chosen according to the greatest genetic difference among them (even if they do not know exactly how they make that decision consciously) and cheating/adultery is met with violent death of the next child born to the female. 

All knowledge comes from the Elder Females. Many things are instinct, such as knowing that shelter is necessary and being clothed helps to protect from the elements. But making tools and weaving etc comes from their orc lives and they slowly teach the males and their children in these tasks. Basic tools can be crafted and huts can be built. Leaving the tribe is generally forbidden but those who do despite of that, may never return or face being killed. So knowledge from the outside cannot come (back) in. The Elder females are very strict. Since the rakash are going to be around for some time, you may see confused young males wondering why their dads all look the same and can’t speak. But these mute forefathers are certainly always kept in loving memory of every goblin born. 

These goblins are Amber creatures and use Amber from the growing Tree in the laboratory. However, they are not as dependent on it as elves are and use it surprisingly not to the extend they could. Thus, these goblins have a lifespan of around 80 years.

Eventually, with the help of Styx, this goblin tribe opens up more and allows knowledge to come in. Aiken brings in the craft of writing and drawing, Styx gives their leather and wood work a boost, Eve can teach them new hunting methods … and well, eventually the goblins start to have contact to other races and maybe a century later they have established trade deals going on and maybe another century later, the first goblins are allowed to enter a human or orc university. xD

Food

I think goblins are primarily raw food eaters and omnivores, with their preferred food being fish, chicken and other small animals and insects, as well as nuts, fruits, vegetables and mushrooms. While Styx and Eve can use fire to cook they actually rarely do so. Lesser intelligent goblins may also have discovered fire for cooking but them too, are not inclined to use it for cooking purposes. When any goblin ‘steals’ food, they don’t take the plate from a nobleman's dinner table… they grab the fruits and fish from the market stalls.

One advantage this has is their oral health. They rarely need to brush their teeth and just take basic care such as removing bones and other large food objects for healthy gums.

Food could be preserved by leaving it to dry, or coating it in a layer of thick Amber or submerging it in an Amber solution (pickled). But generally goblins don’t think ahead like that and don’t preserve food. They aren’t gourmets either.

Goblins CAN eat human as well (see rakash in SoD Prologue). However, they aren’t at all their preferred source of food. They are big and cumbersome to move, to prepare and eat. Preference always goes towards smaller animals. 

Since all rakash can throw up stomach content to poison other food, they are naturally protected against most poisonous food that would otherwise kill the eater. Such as certain frogs or mushrooms that humans stay away from, have little effect on goblins.

Health

Since rakash are ‘born’ as adults, leaving the Amber environment behind, they grow old and die eventually. I set that at around 50 years. The Amber will help them over injuries and sickness but as they do not, like the elves, continue their exposure to Amber, they will lose that element of eternal youth.

Age of rakash: 50 years Age of “normal” goblins: 80 years Styx and Eve: Couple of centuries (their intensive training and knowledge allows them to ‘regenerate’ their Amber and use it’s rejuvenation qualities. Not forever, like the elves, but for a long time.)

Amber skills

Both males and females can utilise the Amber flowing in their body, albeit in different ways.

Females can secret Amber like spit in their mouth, which they can use to:

feed others with it (give them an energy boost)

thicken the texture of Amber and create a sticky glue (like bee propolis)

the thicker textured Amber can also be used as an antibacterial and wound-healing substance (that is why it is part of the health potion Styx mixes in SoD) and no-one bats an eye when a female spits into wounds or licks over them

spit on/lick other creatures to temporarily control them / read their thoughts (this requires a lot of training and intelligence)

Males and Females can:

Use Amber vision with a bit of concentration

Become invisible (after training)

Throw up their stomach content to poison

Styx alone can vomit a clone (and with is use the re-materialising through one of his clones skill as in SoD). This is probably linked to him being a directly mutated orc, first generation goblin so to speak.

For some reason, within Styx, the Amber does not display it’s ‘wireless Twitter’ function. This might be because the World Tree from which the Amber came from that is now running in every goblin’s blood, is no longer alive. There is no radio tower anymore, so to speak. Nonetheless, the Amber came from the same source and I think it does still create a connection between the users, especially if they were to actually exchange their own Amber fluids with each other, like during mating. It would be more of a sensual connection, where the emotions, pleasures and pains of the other become clear and part of your own for a limited time. 

Mating and Birth

Goblins have an actual mating season at the start of the year. Females are able to get pregnant only around 1-2 weeks during that time. Of course, sexual contact is possible at any other time, too, but during mating season it can be a bit more hectic than usual. xD After around 6 months the ladies give birth to usually one child. Twins are possible but one usually remains underdeveloped and dies after birth. Young are born in a soft/solid amber cocoon, which must be opened straight after birth and is then consumed again by mother or father. This also means, there is no after-birth, it all comes out in one go.They are fed their mothers milk (with a good dose of Amber, obviously) until they are ½ year old. 

When a female hasn’t conceived she would in the course of a day, get her period and discharge the empty amber cocoon. This also, she would eat.

While the act of copulation is a private one, the mating season as a whole is celebrated and goblins look with excitement towards the new matches made and the first timers in this this year. Similarly, since all females will give birth to the kids at roughly the same time, the Birthing Season is equally celebrated and well prepared for. 

Goblins smell. Surprise. xD No, I mean, pheromones, invisible smells. Lone females, if they dare to travel (Eve….) will always be found somehow by the lads. It is a good idea not to pee anywhere near your resting place, or else the males will have sniffed you out in no time. Although, in all honesty, they just surround the female and start to protect her, bring food and make maybe some mild advanced outside mating season but that’s it. Females can have their sad-SoD-rakash harems.

Also, for males: Amber is part of their body and so also present in their semen. Whether this liquid causes harm to humans and other non-amber creatures, however, I haven’t decided yet. I think it doesn’t turn out as bad as Aaron’s disfigurement, since this Amber may not be the exact same as raw Tree sap. Still, contact with it might cause skin irritation, burning sensation, maybe also some form of intoxication similar to the drug abuse of Amber and other minor side effects. Another little detail: I suppose females enjoy male semen as much as males like the Amber breastmilk or spit of females. Gobs are truly all over each other.

Growing Up

Goblets develop quicker than human children, especially their motor skills. After around a year (when typically the next child can come) they are able to eat, drink, pee/poo, walk, run and climb on their own. Doesn’t mean they don’t need the supervision though. They are like small tiny chimpanzees, they like to play hide/seek, wrestling, brawling, making others fall etc. I think 15 is an age where they’d be treated like adults, the 5 to 6 years prior to that as the age of adolescence. Styx left his tribe at age 30, finally being regarded as an adult free from his father’s reign, but I think that signified more the intellectual independence to know enough of life now to make good decisions. The first century for sure, the goblins don’t ever get that freedom. You are part of the tribe forever, with your small, precise, restricted but safe place within it.

[kramlabs]

six norms that may be making your family less healthy

via Shane Trotter

What is normal is not normal. The human biology expects sunlight, constant movement, physical novelty, whole, natural foods, close relationships built upon shared purposeful efforts for survival, and a generally slow life pace.

Today it is normal to eat exclusively processed, convenience foods, to remain indoors all day except for trips in our temperature controlled cars, to feel pulled and prodded by constant message alerts, and to sit all day, predominantly with our face in a screen while being passively entertained. Normal is a relative term.

Very few forces are as powerful as the human need to belong. Consequently, we naturally tend towards herd mentality, behaving as the masses do, regardless of personal benefit. In fact, we’ll adopt odd “normal” behaviors without even realizing they directly contradict our desires, or that we could choose not to.

The standard model of life that we’ve been handed has created a devastating global health picture and all signs point to this trend worsening in our youngest generation. Now, more than ever, we must be willing to question what is normal and carve a different path.

Freedom is not just having the ability to behave as we wish, but knowing why we choose those behaviors. Through reflection and education, we truly become free and are then able to craft an environment that pulls our family to health and vitality.

If wondering where to start, I recommend exploring these six norms that may be making your family less healthy.

1. Having “Kid Food” Around

There is a widespread belief that there should be a distinction between kid’s foods and adult foods. I’ll never forget a client telling me how she ate well for most meals, but often found herself snacking on her kid's chips or popping a soda. When I suggested she stop keeping these foods in the house, she responded angrily, “I’m not going to not have chips and sodas for my kids.”

I’ve even seen this in healthy parents who make separate meals for their children so the young ones aren’t subjected to nutritious eating, as if this was a torturous experience. They’ll have roasted chicken, brown rice, and mixed vegetables while making chicken nuggets, mac and cheese, or frozen pizza for the young ones.

We’ve been sold the belief that kids can only eat chicken in nugget form, fish in fried stick form, and that the rest of their diet should come from packaged junk. While it is true that palates have to develop, children have always eaten natural, whole foods.

Fruits, vegetables, meat, seeds, and nuts have been the only available foods for almost all of human history. Roasted vegetables, sweet potatoes, and fish are actually childhood favorites when children aren’t engulfed in a world of Pop Tarts and pudding that only further serves to warp their palate. Without a diet predominantly consisting of whole foods, children are virtually ensured of future struggles with health and eating.

Make it simple. Make meals from foods that could have existed 10,000 years ago and have your children eat what you do. Ice cream and other desserts are wonderful occasional treats, but they should require a special trip, not be an always available temptation.

2. Driving As Your Only Mode of Transportation

For most of human history, human muscle moved us wherever we went. Today locomotion outside of our sanitized home or office environment is typically outsourced to the automobile. We even drive across the work campus or endlessly circle in search of a closer parking spot.

Most people struggle to find time for fitness while neglecting to incorporate normal activity into their everyday life. Why is there a need to drive your kids to school if it is less than a mile away? Why must you drive to work if it is just across town? My daily trip to work only went from 10 to 20 beautiful minutes when I switched to a bike commuting lifestyle.

According to the CDC, 71.6% of Americans over age 20 are overweight. Healthcare costs are unsustainable, and yet we drive when it would be almost as easy to use human muscle.

Help your kids break free of this pattern. What a model it would be to make it standard practice to bike when round trips are 10-miles or less, or to walk to pick your kids up from school until they are old enough to walk home themselves.

Despite modern helicopter norms, this is the goal of parenting: to create self-sufficient people capable of creating a purpose and contributing to something bigger than themselves. As much as it scares us we should want them to have this desire for independence and exploration. It sure beats smartphone addiction.

3. Letting Kids Have a TV in the Bedroom

Our environment is powerful. If cookies are always on a plate in the kitchen, we’ll probably make it a norm to grab one while walking by. Replace that norm with a bowl of fruit or ants on a log (peanut butter and raisins on celery), and our snacking norms change.

Screens are an especially pervasive temptation in the modern world. They bring an infinite number of messages. Nowadays, televisions are the focal point of our homes, constantly beckoning us to sit down and stop conversations. But at least we share the programs. They can provide talking points, mutual laughter, and a communal experience not too much different from the primal experience of fireside stories.

Yet, in a kid’s bedroom, the TV brings no positives and many negatives. It is a constant source of distraction from study, reading, getting out to play, or trying any creative endeavor. It is a pull towards more time in isolation and more ability to avoid dealing with potential family conflicts. Most destructively, it is a recipe for poor sleep.

Adolescents and teens need 8 1/2 to 10 hours of sleep per night but tend to average 7 or less. Absent of this they will be foggy, moody, lacking concentration, and at increased risk for the poor decisions that characterize this age.

Their natural body rhythms pull them towards later hours, but school start times rarely honor that reality. Add extra-curriculars and socializing and it can be very difficult for teens to adopt a healthy sleep schedule. These struggles magnify tenfold when they have a TV in their bedroom, which they’ll inevitably watch from bed.

Dr. Craig Canapari, director of the Yale Pediatric Sleep Center, says that the number one thing you can do to help your kids avoid sleep problems now and into adulthood is, never put a television in their bedroom.

The only rationale I can see for putting a TV in bed is to appease your children, despite their own well-being. You are the parent. Be the parent.

4. Giving Kids Smartphones Without Boundaries

Nothing poses a greater risk to your children than that screen they can walk around with every hour of the day. The phone allows millions of messages to shape unhealthy beliefs and values, it prompts poor posture and sitting, it precludes face-to-face communication and overcoming social fears, and it wraps the mind in a vortex of anxiety and a compulsive need for distraction.

At least with the TV you sit and share a single program with other people. The smartphone isolates and constantly prompts you to search for the next best thing after only a brief superficial scan. Take everything wrong with having a television in the bedroom and multiply that by a trillion with the smartphone.

There is no culprit more responsible for the terrifying state of American physical, mental, and emotional health, particularly in childhood than smartphone ubiquity.

But, what are you gonna do, right? It is the world we live in, right?

Please, parents, piss your children off. Tell them no, not until 8th grade and not without tons of boundaries. Why open Pandora's box too early? I’m sure I sound extreme, but this technology is extreme. While working in schools I’ve watched the lobotomization it renders on a generation and, it isn’t just them.

Parents line the park benches scanning furiously. Grandparents and babysitters take their children to bounce houses at odd hours so they can sit and scan their phones uninterrupted. We’ve all seen tech addiction and we’re all subject to the allure. Unchecked smartphone use is the path to a Wall-E type dystopia.

You can’t pretend smartphones don’t exist and you can’t hide them forever, but you can for a while. I highly recommend checking out the screen use recommendations of the American Academy of Pediatricians and using their Create Your Family Media Plan tool. It is very easy and will prompt you through ideas and nuances you may not have considered.

5. Not Managing Smartphone Alerts

As usual, we should start with our own model. Strong parents make strong kids. More often than not we are constantly pulled away from the moment by email dings, texts, and quick scans that turn into a 10-minute mental mindless scroll. This is only made worse by the Apple watch that now supersedes any phone away boundary to shove messages back in your face. Take that dinner time!

Simple recommendations that can help you take back control of your time and be more present for your family:

Anything urgent should require a call. Go to your settings and silence all texts and email messaging. People will learn this about you and it will recalibrate their sense of what is urgent.

Plan the times you will batch all messaging response.

Plan the times you will use social media, apps, etc. For example, maybe you can batch this to two 30-minute blocks within your day. This takes the negative out and makes the tool work for you.

While doing complex work, turn the phone on airplane mode and focus. You’ll get more done.

After work or as you come to dinner, put the phone on a charger, away from you and your bedroom.

Get an alarm clock. A single function device.

Silence all calls and notifications a couple hours before bed. You can make exceptions for people you mark as favorites. This is quite easy to do actually.

6. Buying Into a Modern Youth Sports Culture

After the smartphone, this is truly the toughest insane norm to tread in the modern world. For most of you reading, youth sports were an amazing, integral part of your upbringing. Here we learned essential social skills, how to work on behalf of a team, and how to practice to improve. We played every sport, building a broad array of physical skills that nurtured a love of moving and play. It’s probably where you first fell in love with training.

Today, these foundational experiences have been completely perverted by conmen looking for easy money and a culture of over the top bulldozer parents, willing to pay any price to convince their child they are the center of the universe. Second graders have “signing days” when their parents pay for them to join the “elite” soccer team.

Third-grade football teams put the kids' name on the back of the jersey and have a “pep-rally” every Friday night before Saturday games. Most disturbingly, at earlier and earlier ages, coaches try to convince players they are falling way behind without ridiculous travel, specialization, and expensive skills coaches.

Elementary school kids will have multiple evening practices per week, late games, and long Saturday tournaments. Family time evaporates under the guise that this is what you have to do. By middle school baseball and volleyball parents have conceded their wallets and their summer to travel ball. The family no longer has the option to vacation other than 1,000-mile trips to play athletes just like the ones in their own city.

Clearly, this is an article unto itself. The biggest take-home message is:

This is not the best way to build athletes. Athletic participation is way down, meaning our talent pool is smaller and more kids miss out on these vital experiences. Furthermore, as detailed in the Long Term Athletic Development model, optimal athleticism follows age-appropriate, balanced exposure to sports.

Youth sports should not be expensive and should not be all-encompassing. All the kids want to do is play the game with their friends. Remember that? We’d just go play sports with our friends without coaches or parents and we grew up doing it. Or, we’d go outside and play catch with mom and dad.

Resist the urge to follow the masses into this crazy debt trap. Youth sports can be an amazing experience, but they shouldn’t be the only experiences. How you spend your time matters. Family dinner matters. Family vacation matters.

“It’s no sign of health to be well adjusted to a sick society.”

Krishnamurti

As usual, any broad rambling list will be full of prescriptions that don’t accommodate or appreciate your unique constraints and needs. There are major exceptions to nearly every point I’ve made, but I will stand by the underlying principles. Our standard model is a cultural conveyor belt towards poor health and dissatisfaction.

The best thing we can do is have the courage to buck the norms and live authentically, pursuing a path we earnestly believe in. This will take strength and require you to be counter-cultural. Your efforts matter. Strong parents make strong kids.

This Week’s Mission

Apply any of the suggestions from these six unhealthy norms. If you are unsure where to start, create a family media use plan. Having boundaries tends to offer a great deal of freedom. Without them, we are constantly pulled and prodded, controlled by a constant flood of habit-inducing notifications.

http://breakingmuscle.com/fitness/6-unhealthy-norms-plaguing-us-all

more:

http://breakingmuscle.com/coaches/shane-trotter

[doberbutts]

kaoticspoonie replied to your post “kaoticspoonie replied to your post “kaoticspoonie replied to your...”

I got diagnosed with my meat and shellfish allergies a few months after going vegan so it was more of a 'huh that's why going vegan made me feel better' instead of being sad about not being able to eat them. Disliking the foods could be Conditioned food aversion. Most of the time I've heard it talked about is in regards to food posioning, but I think the term still applies to allergies

According to my mother, we knew most of my allergies during weaning, because most of my family is not allergic to most of the things I’m allergic to, so when they fed me the food they typically eat, I would have some pretty dramatic reactions. Of course, I was a baby, so I don’t remember any of that, but it is an interesting theory that perhaps these foods that I hate are from a bad first impression.

Let’s see...

>all fruit is bad, but Very Bad Fruits are berries, cherries, grapes, and citrus fruits.

>anything that’s not a specifically green vegetable is guaranteed to make me cough at least. whether you include tomatoes, squash, gourds, peppers, etc as “vegetable” or “fruits”- they are bad no matter what. I don’t know why only green colored veggies are okay but whatever I guess.

>dairy??? so I’ve been tested as Not Lactose Intolerant and yet dairy very much Kicks My Ass and lactaid sometimes doesn’t work so I’ve been told by doctors to just... call myself lactose intolerant. this is one that developed later in life though I always had a weird digestive reaction to milk- I was not formally told to call myself lactose intolerant until I was in my 20s but was tested many times for it because of my reactions since I was 5 or 6.

>shellfish is Very Bad And Will Actually Kill Me, but regular fish is fine

>corn is bad. soy is bad. gluten we thought might be bad but turns out that’s just fine go figure. mushrooms are bad. nuts/seeds are fine but I don’t digest them unless they are in butter form? like literally they come out the same shape they went in, even if they’re chewed very much, so they rip up my intestines which is bad.

>chocolate and anything similar is bad

>so idk if I’m allergic to caffeine but between ADD and POTS and MCAS I have always had a very terrible reaction to it and so nothing with caffeine in it at all ever

>caramel coloring- which is in things like dark sodas (Pepsi, Root Beer, etc), imitation vanilla or molasses, etc. Also cannot have actual caramel? Same reaction? Dunno why?

>whatever that artificial sweetener is in McDonald’s ice cream, sorbitol maybe? man that kicks my ass. anything with those sorts of artificial sweeteners are not nice to my stomach which doesn’t bode well for me, because if they’re not using those sweeteners they’re probably using corn syrup which is... still bad... and then if they’re actually using real cane sugar then there’s a whole cartel and black market and illegal activity and such involved with that and... there’s no winning, is there?

Things I eat anyway even though they’re Kinda Bad For Me include:

>apples, bananas, sometimes watermelon- because I’m afraid of scurvy

>carrots, potatoes (fun fact: eating too many french fries make my tongue numb), radish, cauliflower (I assume that’s bc broccoli is safe and it’s The Same Damn Plant But Specialized), pumpkin

>things with corn or soy in them because I’ve given up trying to avoid them at severe cost to my wallet but I do try to avoid straight up corn or soy, just if they’re down further on ingredient lists I’ll grit and bear it

>dairy because fuck you cheese and ice cream and butter are delicious and I really miss simple things like eating a bowl of cereal for breakfast or being able to spur-of-the-moment go get ice cream without worrying about the fallout from not having my lactaid on me at that given moment and playing Medicine Roulette of will it work today or will I be stuck in the bathroom for 6 hours again

>sometimes I just wanna munch on sunflower seeds and then I will cry the next day when they exit my system completely undigested

so... as said, my diet is meat, and grains, and little else. Sometimes I sneak other planty things in there that I really shouldn’t be eating but do anyway. I take a daily multivitamin because otherwise I’m afraid of scurvy and other deficiencies that happen when you completely cut two (and a half) major food groups out of your already-limited diet.

Anything not on the “I eat this anyway” list? Tastes bad to me. Honestly all of those things either taste bland, bitter, or like... rotten food? Some of them even set off a gag reflex. But most of those things are things that other people love eating, and I just don’t understand why they don’t taste good to me. Did I learn to hate it from a young age because eating them actively hurt me? Is it conditioning from being told they’ll make me sick? Are they “acquired tastes” aka “food that everyone knows tastes bad but pretends it doesn’t”? I dunno.

[thegreateducator-blog]

How to Lose Weight Practically - Best Diet, Exercise Motivation and Products Part 2

https://thegreateducator.com/?p=1626 How to Lose Weight Practically - Best Diet, Exercise Motivation and Products Part 2 - https://thegreateducator.com/?p=1626 Continued from: How to Lose Weight Practically – Best Diet, Exercise Motivation and Products Part 1 MAINTAINING YOUR PROGRAM: THE LIVE IT! PHASE It’s time to transition to the second phase of The Best Weight Loss Diet, the Live It! phase. In this phase, you’re focusing on a lifestyle change. You’ll be taking the habits from Lose It! , learning some new skills, and developing long-term lifestyle changes in diet, physical activity, and behaviors that will help you not only lose weight until you reach your weight goal, but also help you feel better and improve your overall health. The more you can tailor this plan for yourself, the more success you’ll have. GOALS Everybody has different goals. Some people want to lose a lot of weight; some people want to lose a little weight. Other people want to focus more on their health or want to be able to move more and be more active with their family. A great goal for everyone is just feeling better and increasing their quality of life. There are many different types of goals, and they should be personalized. A common goal is to lose weight. With regard to weight-loss goals, medical studies show that in general, people may not be totally realistic. They may want to have a goal weight that they haven’t weighed since high school. It’s important to have a realistic goal from the beginning. The danger in setting unrealistic weight-loss goals is that people focus too much on the numbers on the scale without focusing on how to reach that goal. And when they don’t see the numbers on the scale change as quickly or as much as they want, people get frustrated. They throw in the towel, ignore the weight they’ve already lost, and end up gaining the weight back. One way to make goals more realistic is to break them up into short- and long-term goals. For example, maybe your short- term goal is to lose five pounds or five percent of your weight. Once you’ve reached that goal, then you can make another goal. That makes your long-term goals more achievable. Weight goals are outcome goals. Activity and dietary goals are often performance goals, which are based on a process or an action. It’s something you do that helps you achieve your outcome goal. A performance goal with activity might be to start walking 15 minutes a day, four days a week. You’re gradually going to build that up over time, so your goals can continue to change. A common feature of a performance goal is that it should be SMART: s pecific, m easureable, a ttainable, r elevant, and t ime-limited (or t rackable). Think about your performance goals. What can you do in physical activity and in diet to help you achieve your goals for weight loss, feeling better, and other outcome goals? Apply the SMART concepts to your performance goals and ultimately change your lifestyle and reach your outcome goal. TARGETS The Live It! phase offers a more specific plan for how many calories you should consume each day to lose weight and what foods you should eat to help you stay within that calorie limit. This is done by setting pyramid serving targets. The food choices in these targets are based on The Best Weight Loss Healthy Weight Pyramid, which is basically your playbook for healthy eating. The pyramid serving targets serve two purposes: They can help you lose weight so that you reach the goal for weight loss that you established, and they will help you maintain your weight loss by establishing a healthy- eating program that you can enjoy for a lifetime. The serving targets teach you how to eat healthy, and after doing it long enough, it becomes habit. DID YOU KNOW? What you think of as a serving may actually be a portion. A serving is an exact amount of food, based on common measurements such as cups, ounces, and tablespoons. A portion is the amount of food you put on your plate. A portion of food may contain several servings. To create your individualized plan based on serving targets, you’ll need to perform three steps: 1. Determine your daily calorie target. ● To lose weight, you need to take in fewer calories than what you’re currently consuming. To do this, it helps to set a target. In the Live It! phase, your goal is to lose about one to two pounds a week. That means consuming at least 500 to 1,000 calories a day less than you normally do. If you eat 500 fewer calories than you usually do each day and keep your activity level about the same, you should lose about one pound in a week, because 3,500 calories equals about a pound of body fat. ● You can adjust your calorie target based on your own goals and how quickly you want to lose weight. If you feel exceptionally hungry or lose weight too quickly, consider moving up to the next calorie level. If the weight isn’t coming off quickly enough, you can move down a calorie level. But if you do this, don’t drop below the lowest level listed because you may not get enough nutrients. 2. Determine your daily serving targets for the different food groups in the Healthy Weight Pyramid. ● This program focuses on servings from food groups in The Best Weight Loss Healthy Weight Pyramid rather than on calories. Tracking servings is much easier than counting calories, and it gives a close-enough measurement of calorie intake. It also provides a guide to what kind of foods to eat, ensuring that you get a balanced diet. ● The food groups on the pyramid are vegetables, fruits, carbohydrates, protein and dairy, and fats. The servings for carbohydrates, protein/dairy, and fats groups are upper limits. Try not to exceed them. The closer you stick to the targets for these food groups, the more likely you are to be successful in losing weight. Alternatively, the servings targets for vegetables and fruits are lower limits. You should eat at least the number of servings listed, and you can eat more if you want to. In general, for better weight management, limit the number of servings you eat of most foods, but increase the number of servings of fruits and vegetables. DID YOU KNOW? Studies show that eating more vegetables and fruits is a key factor in weight management. Vegetables and fruits are low-energy-dense foods that will fill you up but not provide a lot of calories. 3. Learn to quickly estimate serving size for each of the different food groups. ● To lose weight and keep it off, it’s important to learn how to estimate servings so that you can control your portions. The bottom line is to be able to look at different foods and quickly estimate how much equals one serving. The BEST WEIGHT LOSS HEALTHY WEIGHT PYRAMID What’s important in The Best Weight Loss Healthy Weight Pyramid is not only the number of servings, but the types of food that you’re eating. The goal is to promote weight loss, but also improve your health. For example, if you ate 600 calories from jelly beans in a day, you’d lose weight, but this isn’t the healthiest way to do it. Within each of the food groups, healthier choices are recommended. At the bottom of The Best Weight Loss Healthy Weight Pyramid are fruits and vegetables, and the most servings from fruits and vegetables is recommended. You can eat virtually unlimited amounts of fresh or frozen fruits and vegetables. This can help not only to manage your weight, but it can also help lower cholesterol, lower your blood pressure, reduce risk of many types of cancers, decrease the risk of heart disease, and increase longevity. Estimating Your Servings Estimating your servings at meals is a great way to control the calories you consume. Unfortunately, the eye can be deceiving. Most people habitually, and unintentionally, underestimate the number of servings they eat and consume more calories than they realize. Here’s an exercise to help you get a better sense of servings: Pour dry cereal into a bowl until you have what you think is about half of a cup, which is a serving size for many cereals. Don’t use a measuring device; just depend on your own estimation. Now pour the cereal out of the bowl and into a measuring cup. How close did you come to half of a cup? Most people imagine it as being a greater amount than it actually is. You can also pour in the bowl the usual amount of cereal you take. Then, pour it out into the measuring cup and see how many servings were in your bowl. Often, people eat two or three servings of cereal during breakfast. Try this exercise with favorite foods that you frequently eat. The more you practice, the more you’ll be able to identify at a glance what a serving is, and the more control you’ll have over your portion sizes. In the carbohydrates group, whole grains are recommended. They’re healthier than refined grains, such as sugar and refined flour. Whole grains are associated with decreased risk of heart disease and cancer and increased longevity compared to refined grains. In the protein and dairy group, low-fat dairy products and lean sources of protein are recommended. Fish and beans are healthy sources ofprotein. Some people worry about not getting enough protein when they are eating a plant-based diet like The Best Weight Loss Diet. But on a plant-based diet, the bottom line is if you get enough calories and eat a variety of foods, you’ll get enough protein. Studies have shown that eating plant protein is associated with greater longevity than animal protein. DID YOU KNOW? There are the same number of calories in one regular-sized typical candy bar as there are in a small apple, orange, pear, and banana combined. In the fats food group, healthy fats—such as olive oil, canola oil, soybean oil, and nuts—are recommended. Some types of fat have health benefits. Olive oil, for example, is associated with increased longevity. Unsaturated vegetable oils, such as soybean and canola, which are liquid at room temperature, are healthier than saturated fats, such as lard, which is solid at room temperature. DID YOU KNOW? Approximately 85 percent of men and two-thirds of women eat more protein than they need. At the top of the pyramid is sweets. You are allowed—if you want—up to 75 calories of sweets each day. This isn’t going to increase your overall calorie intake that much, but it makes the whole program more of a lifestyle approach rather than a strict diet. It helps free you from the dieter’s mentality that a diet is negative and really hard to do. If you want to keep it healthy, go for dark chocolate, which has antioxidant compounds and appears to lower blood pressure. DID YOU KNOW? Studies have reported that eating just one ounce of nuts—a small handful—at least four times weekly will decrease the risk of dying from cancer and cardiovascular disease as well as help you live longer. TRACKING YOUR WEIGHT-LOSS PROGRESS Research has shown that people who track their efforts are more successful in reaching their health goals than those who don’t track. In this lecture, you will learn about tracking your progress. To help you track more effectively, you will learn background information on calories, servings, and influences on how much we eat. CALORIE TARGETS If you eat more calories than you burn, you’ll gain weight. If you eat fewer calories than you burn through activity in the day, you’ll lose weight. People sometimes say that they’ll come up with a plan to lose weight that doesn’t involve paying attention to calories—that calories don’t count. But ultimately, they do. There are things that modify the equation of calories in– calories out. For example, it’s been shown that the amount of sleep that you get each day can influence your weight. People who sleep too little or too much tend to weigh more than people who get the recommended seven to nine hours of sleep a night. Sleeping more or less than this may affect hormones, appetite, and metabolism in subtle ways Nonetheless, calories do count—although you won’t be counting calories in The Best Weight Loss Diet. This diet uses servings rather than calories. Within each food group, each serving—whether it’s a piece of fruit or a piece of fish—has about the same number of calories. So, you’re doing the same math, but in bigger units. You may have wondered why someone who has more weight to lose gets to eat more calories than someone who only needs to lose a few pounds. You might be thinking that a person who falls into the obese category of the BMI chart should eat even less than the person who falls into the overweight category. But here’s why it doesn’t work that way. The more someone weighs, the more calories he or she burns at rest. People sometimes think that they must weigh more because they have a low metabolic rate, but that’s not true. The more people weigh, the more lean tissue, or muscle, they have. About 20 to 35 percent of extra weight is lean tissue to support that extra weight. So, as weight increases, fat tissue increases quite a bit, but muscle tissue also increases. So, with increased weight there is increased muscle mass, and because muscle tissue burns calories even at rest, increased weight is associated with increased muscle, which is associated with an increased resting metabolic rate. This is why calorie goals increase with increasing weight. While resting metabolic rate, or resting energy expenditure, increases with increasing weight, total energy expenditure may not increase with increasing weight. This is because total energy expenditure includes physical activity energy expenditure, so if someone who weighs more is less physically active, his or her resting energy expenditure may be greater than someone who weighs less, but his or her total energy expenditure—which is important for managing weight—may be less because of decreased physical activity. Research studies have shown that in general, we underestimate the calories that we eat. It varies widely, but this occurs in everyone, even people who aren’t trying to lose weight. And it may be more prominent in people who are trying to lose weight. In general, we underestimate our calorie intake by about 20 percent. This isn’t anything intentional or devious; we’re just not good judges of how many calories we eat. DID YOU KNOW: Everyone eats about 20 percent more calories than they think they are eating. One of the reasons why is because the amount of food you see on your plate doesn’t always correlate with calories. If you start out at 1,200 calories as a goal for the day, you may perhaps eat 20 percent more than that. That’s okay—and expected—and a buffer has been built into The Best Weight Loss Diet for that, so you should be able to lose weight even though you may be taking in a few more calories than you think. The other reason you start out at a fairly low calorie target in The Best Weight Loss Diet is you’re allowed to eat all of the fresh or frozen fruits and vegetables you want. You might consume a few more calories overall, but this is already factored into your plan. You’ll still be eating fewer calories than you were before and should still be able to lose weight. SERVING TARGETS Sometimes, determining the number and type of servings in your meal is challenging. When you’re eating out or preparing more complex meals, one of the skills to develop is deconstructing the recipe or food into its various food groups so that you know the number of servings you’re eating.  There will be times when you may have the calorie information of a food readily available, but it’s difficult to deconstruct the item to determine the individual food group servings. When that happens, you can convert the calories to servings of the food group that the item is closest to. As you’re recording your food intake, keep track of your overall serving targets as you go through the day. At the end of the day, you want to achieve those serving targets through your various meals and snacks. This is the way that you control calories and the amount of food that you eat to achieve your weight-loss goal, and it’s easier than trying to count calories in all of the different foods that you eat. Keep in mind the difference between a serving and a portion. A serving of food is a specific amount of food equal to a certain number of calories, but a portion is the amount of food that you put on your plate. That may be one serving, two servings, or three servings. Most people eat more than one serving in a typical portion. By paying attention to servings, you can pay attention to the portion on your plate, and you should reach your serving and, therefore, your calorie target for the day. There are various ways of trying to keep portion control in check while you’re meeting your serving targets. Try to rely on hunger rather than habit. You can eat all the servings of vegetables and fruits that you want, so if you want to beat the system, you can have generous amounts of vegetables and fruits at your meals or as snacks. You may be used to being a member of the “clean plate club.” This is, in part, because people don’t want to waste food. However, once you’ve taken food, you don’t have to eat all of the food on your plate. The habit of cleaning your plate may not be benefiting you because it just increases the number of unneeded calories you consume. DID YOU KNOW? It takes about 15 to 20 minutes for the sensation of fullness in the stomach to reach the brain. The time to make the decision of how much food to take is when you are dishing up the food. If you take a smaller amount initially and reach your serving goals, you can still achieve satiety and fullness and not overeat. Realize when you’re full and satisfied. You can better appreciate this by incorporating mindfulness when you’re eating. Eat slowly, pay attention to the taste and texture of your food, and enjoy it. When you do feel a sense of satiety or that you’ve had enough, then it may be time to stop. Practice this and soon it will become easier and more automatic. Beneficial Eating Habits To set yourself up for success, here are five steps to take every time you eat: Eat smaller portions and serve smaller amounts. Take slightly less than what you think you’ll eat. Using a smaller plate or bowl makes less food seem like more. Focus on your food. Watching television, reading, or working while you eat distracts you. Before you know it, you’ve eaten more than you want to. Practice being mindful and focus on what you’re eating. Because it’s important to be aware of serving sizes versus portion sizes, make sure that you can see what you eat. Don’t eat directly from a container. Seeing food on a plate or in a bowl gives you a better sense of portion size and, therefore, number of servings. Because we know there’s a delay between being full and feeling full, be sure to eat slowly. When you eat too quickly, your brain doesn’t get the signal that you’re full until it’s too late and you’ve already overeaten. This is also part of being mindful when eating. Don’t feel obligated to clean your plate. Stop eating as soon as you feel satisfied. Those extra bites of food that you’re trying not to waste add unneeded calories. Eventually, you’ll learn to take smaller portions to begin with so you don’t waste food. TRACKING FOOD AND ACTIVITY Keeping track of your eating and activity routines is important for a number of reasons. Tracking can help you identify a starting point in your health and fitness journey. Once you know this starting point, you can begin to establish a realistic road map to get to where you want to be in the future.  Sometimes people see tracking as a demonstration of the things that they didn’t accomplish. But tracking is actually a much more positive exercise. Think of tracking as an opportunity to highlight everything you did achieve. It doesn’t matter what tool you use to keep records. Tracking can take any shape you desire, and it will help you be mindful of what you’re doing to improve your diet and physical activity habits. It really is necessary to write down everything you’re eating and doing, at least for a while. This is because people tend to significantly underestimate how many calories they consume and overestimate the amount of physical activity they do. Especially in the early stages of your weight-loss plan, it’s easy to misjudge how much you’re eating and how active you are. As long as you enter information correctly, tracking provides objective feedback on your diet and physical activity efforts so that you can see how well you’re sticking with your plan. It also makes you more mindful. It helps you pay attention to what you’re putting in your mouth and how much (or how little) you’re moving your body. Seeing your eating and activity behaviors written down also keeps you honest and holds you accountable to yourself. Another advantage to tracking is that it reveals eating and activity patterns you might not be aware of. Recognizing that unwanted patterns exist is your first step toward overcoming them.  Tracking also helps with realistic goal setting. Having an objective record of where you are now compared to where you want to be sets you up for success. It allows you to develop small, achievable goals and build on them gradually over time. Finally, tracking gives you motivation. When you see that you’re meeting your daily and weekly goals and targets, you’ll feel inspired to build on those successes. Write down everything you eat and all the physical activity you do. Choose a method that works for you, such as a notebook that’s customized to your needs; printouts you find online; The Best Weight Loss Diet Journal , a workbook designed specifically for use with The Best Weight Loss Diet to track both food and activity; a smartphone app; free or fee-based logs found on the internet, such as The Best Weight Loss Diet online program; and spreadsheets or word-processing documents. A wearable fitness tracker can measure your activity, such as steps, distance traveled, or calories burned. Most people benefit from a tracking system that’s easy to use, not one that’s so complicated it becomes an obstacle. It should also be something you can keep handy when you need it. Don’t be afraid to experiment. If one tracking system ends up being too cumbersome or not detailed enough, try another until you find one that’s right for you. In the first weeks of Live It! , you might find it most useful to log everything you eat and all of your physical activity each Rules for Successful Tracking Whatever tracking system you choose, successful tracking comes down to a few basic rules: Write everything down. This includes the snacks and quick nibbles throughout the day. It all adds up and contributes calories. Don’t view your records as do-or- die objectives. Instead, think of them as experiments. You’re testing out what works and what doesn’t. Don’t fret over your records. If one day you forget to jot down what you ate or your activities, that’s okay. Estimate as best you can and get back on track. If you have trouble remembering to write things down, set up a regular reminder, such as an email or chime on your phone or computer that occurs at certain times of the day. Keep it simple. Your tracking system doesn’t have to be elaborate. All that matters is that you record key information that will help you determine if you’re meeting your goals and targets, and if not, why not. Do it right away. You’ll be more likely to keep accurate records if you log the information right after you eat and exercise. DID YOU KNOW? Research shows that people who track their physical activity struggle less with staying physically active, exercise more often, and lose significantly more weight. As time goes by, you may only need to track habits that relate to the targets and goals you’re focusing on for the week. When tracking, remember to be honest. The more accurate your records are, the more useful they’ll be.  As a baseline, the following is what you should track. Then, as you progress, you can customize this list to your needs. › Write down the amount of food you ate. In some cases, you may need to estimate. Then, convert the food in your meal into Healthy Weight Pyramid food group servings. Also record the time of day and which meal it is, or if it’s a snack. For some people, additional details such as hunger level and mood are beneficial. › Track your daily physical activity. Along with structured activities, such as walks and aerobic workouts, record other activities that get your body moving, including recreational activities and everyday chores. Record how long you do each activity. You can also record the distance you walked, biked, or jogged. Pay attention to intensity. In general, the higher your heart rate, the higher the level of intensity. › Record your weight. Some people prefer to weigh themselves daily. Many people prefer to weigh in every few days or once a week. Don’t get caught up in the small ups and downs on the scale; focus on trends over time. › Measure and record your waist circumference every few weeks. Your waist size can also tell you whether you’re making progress on your weight-loss goals. When you meet a goal, take a moment to celebrate. Then, build on that success by modestly increasing your goal. If you don’t meet a goal, instead of getting discouraged, focus on problem solving. What kept you from reaching the goal? Is it something you can change? ADAPTING THE BEST WEIGHT LOSS DIET Now that you have your goals, your targets, and an idea of how The Best Weight Loss Diet helps you track your food intake to reach those goals, you’re going to learn about customizing the diet for your own needs. Many people have special dietary needs, whether they have a medical condition or an ethical or religious restriction. The Best Weight Loss Diet is consistent with all of these eating patterns. In this lecture, you’ll learn how The Best Weight Loss Diet can be customized to fit your specific dietary needs. VEGETARIAN AND VEGAN DIETS If you’re following a vegetarian diet, customizing The Best Weight Loss Diet comes down to modifying the foods in the protein and dairy group and not consuming meat or other animal products, depending on the type of vegetarian diet you follow. Some vegetarians eat eggs while others don’t, and some consume dairy products while others don’t. Some people avoid all animal products, including eggs, dairy, and even honey; these people are considered vegans. All of these needs can be addressed so that people who follow a vegetarian or even a vegan diet can still follow The Best Weight Loss Diet with some modifications. Over the years, people have had various concerns with regard to a vegetarian diet. Oneconcern is that on a vegetarian or vegan diet you’re not getting enough protein, because you’re not eating meat and other animal products. The fact is that most people eat more protein than they need. DID YOU KNOW? The majority of people eat more than the recommended dietary allowance for protein, which is 0.8 grams per kilogram of body weight per day. For somebody who weighs 70 kilograms, or 154 pounds, that would be about 56 grams of protein per day. Even if you’re not getting the recommended dietary allowance, it’s set high enough to meet 98 percent of the needs of the population. So, meeting the recommended dietary allowance for protein virtually ensures that you’re getting enough. For vegetarians and vegans, there are many other sources of protein aside from animal products. Beans are an excellent source of protein, for example. And most foods, including carbohydrates and even vegetables, contain small amounts of protein. The bottom line is that if you eat a variety of foods and you get enough calories, you’ll get the right types and amount of protein. Another concern on a vegetarian or vegan diet is that there may be other nutrients that people aren’t getting enough of. One of them is vitamin B-12, which is only found in animal products. The amount of B-12 that we need is only two to three micrograms a day and dairy products and eggs contain vitamin B-12. Vegetarians who consume those foods are not at risk for a B-12 deficiency, but those who follow a vegan diet should take a B-12 supplement. Another nutrient that has been mentioned to be of concern on a vegetarian diet is iron. The iron that is in meat is absorbed better than iron from plant products. For this reason, the amount of iron that is stored in the body is lower on a vegetarian diet. However, having iron stores that are too high may not be beneficial for health. In addition, there is no higher incidence of iron-deficiency anemia in vegetarians compared to non-vegetarians. THE MEDITERRANEAN DIET The Mediterranean diet emphasizes eating primarily plant- based foods, such as fruits and vegetables, whole grains, legumes, and nuts. It replaces butter with healthier olive oil and emphasizes using herbs and spices instead of salt to flavor foods. It also limits red meat to no more than a few times a month, while including fish or possibly poultry in the diet at least twice a week. It also offers the option of drinking a small amount of red wine in moderation. This style of eating has wide- ranging benefits, and the general recommendations track pretty closely with what is recommended on The Best Weight Loss Diet. People who want to follow a Mediterranean diet can pretty easily modify The Best Weight Loss Diet so that the two diets are consistent with each other. In a Mediterranean diet, the fats group that contains olive oil might be increased a little, so you may want to decrease foods in other groups to keep the overall calorie intake consistent with your goal. DID YOU KNOW? Research has shown that a Mediterranean diet reduces the risk of heart disease. It’s associated with a lower level of low-density, or LDL, cholesterol—the “bad” type of cholesterol that’s more likely to build up deposits in your arteries. The Mediterranean diet is also associated with a reduced incidence of cancer as well as Parkinson’s and Alzheimer’s diseases. Women who follow a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. THE DASH DIET On the DASH (Dietary Approaches to Stop Hypertension) diet, you’re encouraged to eat 8 to 10 servings of fruits and vegetables a day. With an emphasis on fruits and vegetables, the Mediterranean diet is very consistent with The Best Weight Loss Diet. The DASH diet also includes whole grains and low-fat dairy products. It includes some fish, poultry, and legumes and encourages a small amount of nuts and seeds a few times a week. You can eat red meat, sweets, and fats in small amounts. The DASH diet is low in saturated fat, cholesterol, and total fat. It focuses on reducing sodium intake: staying below 2,300 milligrams a day for moderate reduction and below 1,500 milligrams a day for significant reduction. All of these aspects of the DASH diet are consistent with The Best Weight Loss Diet. DID YOU KNOW? The 2015 Dietary Guidelines for Americans from the U.S. government includes recommendations for healthy eating patterns that meet the dietary guidelines. These include a vegetarian diet, the Mediterranean diet, and the DASH diet. THE PALEO DIET AND THE RAW FOODS DIET A few other dietary trends are the Paleo diet and the raw foods diet. There is less evidence supporting the health benefits of following these diets than the dietary patterns that have already been discussed. The Paleo diet includes more protein and fewer carbohydrates. While eating fewer refined carbohydrates has health benefits, it is still desirable for health reasons to include some whole-grain carbohydrates. And consuming more animal protein from red meat—another key part of the Paleo diet—may increase the risk of diabetes, heart disease, and overall mortality. There are risks in eating a raw foods diet, as cooking can destroy harmful bacteria. In addition, eating only raw foods can be very restrictive. GLUTEN-FREE DIETS Another trend is the gluten-free diet. Within the carbohydrates food group, The Best Weight Loss Diet recommends whole grains that do contain gluten. Whole grains have been associated with many different health benefits. Whole grains, such as whole-wheat products that contain gluten, are associated with a lower risk of heart disease, a lower risk of dying from heart disease, increased longevity, and other health benefits. People with celiac disease or a gluten sensitivity should avoid gluten. But for most people, if you can tolerate whole grains, including them in your diet will help you improve your health and manage your weight. What’s the Deal with Gluten? Up to one percent of the population has celiac disease, an immune condition where the body reacts against gluten. These people can develop serious health complications if they eat gluten over a period of time. People with celiac disease should avoid foods that contain gluten, and this includes grains such as wheat, rye, and barley. Another small group of people—a few percent—have gluten sensitivity. They don’t feel as good when they eat foods that contain gluten. They may get bloating and have diarrhea, and sometimes they describe a brain fog. These people won’t develop the serious health complications that people with celiac disease can develop, but they will improve the way they feel if they avoid gluten. So, they should probably avoid gluten, too. However, approximately 30 percent of the population is following a gluten- free diet because they believe it will improve their health. These people are misinformed. For most people, including whole grains in their diet will help improve their health and manage their weight. CREATING A PRACTICAL EATING PLAN The Best Weight Loss Healthy Weight Pyramid outlines the principles of eating a certain number of servings and eating the right foods in the right amounts to both better manage your weight and improve your health. But we don’t eat according to the pyramid, per se. We don’t put food on a pyramid; we put food on a table. The U.S. government has a guide tool, MyPlate, that illustrates how foods should go on our plates. Instead of a plate,The Best Weight Loss guide uses the Healthy Dining Table, which was developed because we don’t just put food on one plate—we may have a few different plates. On The Best Weight Loss guide plate, which is similar to the MyPlate tool, half the plate should be vegetables, about a fourth should be from the carbohydrates group, and about a fourth should be from the protein and dairy group. That’s the basis of what most of us eat. However, at many meals, we also have other foods. We have a salad plate on the side, and that encourages more vegetables. We may have fruits and fats, either with the meal or as a snack. There are also sweets, perhaps eaten for dessert. This is an entire dining plan, an entire dining table of the way we eat. Another important aspect of this is fluids, which people sometimes don’t get enough of. Although water is the best choice for fluid, there are other good sources, too. Coffee has been shown to decrease the risk of certain health conditions, such as diabetes, liver disease and liver cancer, and Parkinson’s disease. It can also improve cognitive speed, improve mood, and decrease the risk of depression. Tea is also a good fluid for most people. Green tea has been shown to have health benefits, including possibly protecting against prostate cancer. Alcohol is another fluid that people consume. For people who drink alcohol, moderate consumption is associated with a reduced risk of heart disease and overall mortality. Moderate consumption is defined as, on average, no more than one drink a day for women and men older than age 65 and no more than two drinks a day for men younger than age 65. MEAL PLANNING Some people like to be told what to eat, to make choices easy. Other people like to be more flexible, and that’s why The Best Weight Loss guide teaches people about serving sizes—so they can design their own menus and choose their own foods. DID YOU KNOW? Some people think that if they drink more fluid and have to go to the bathroom more, their kidneys have to work harder, but it’s just the opposite: If you’re drinking more fluid and staying hydrated, it’s good for the body and good for the kidneys. The kidneys don’t have to concentrate the urine, so they don’t have to work as hard. It’s important to be practical with this; most people don’t have hours and hours to spend in the kitchen. And the real challenge is modifying your habits in what you eat. So, you may need to modify the foods that you currently eat to fit The Best Weight Loss Diet and try new foods that fit this plan. Healthy Food Preparation Part of what determines the nutritional value of food is the way it’s cooked. Five basic healthy cooking techniques that will help you get the most out of your meals are searing, sautéing, roasting, baking, and grilling. Here are a few tips for using these methods: The most important thing about searing and sautéing is making sure you have a hot pan. If you’re not sure if it’s hot, put a little water on your fingertips and flick them at the pan, listening for a sizzle. If you cannot hear a sizzle, it is not hot enough yet. When roasting vegetables, spread them out on a baking sheet. If the vegetables are overcrowded, they’re just going to steam. You can finish cooking seared salmon by placing it on a sheet pan and putting it in the oven. When grilling chicken or salmon, it’s time to flip it when you can see the white starting to cook around the corners. Use a small amount of olive oil or canola oil when using any of these methods. In changing what you eat to fit The Best Weight Loss Diet, don’t be afraid to try new foods and modify old foods that you currently eat. To make this as easy as possible, these changes should fit certain criteria: › They need to be practical. › The foods should taste good. › The foods you eat should fill you up. › They should be low in calories. › They should fit The Best Weight Loss Diet plan. › They should be health-supporting. And if they fit The Best Weight Loss Healthy Weight Pyramid, they will be. It takes some adjustment to make new foods and new meals. But you will establish a routine, and it will become part of a new habit. Here are some steps you can take to get to this point: › Planning can make a big difference. Stock up on groceries on the weekend and make a plan for using those foods during the week. › Pay attention to practicality, enjoyment, and taste. If your plan fits those criteria, it’s much easier to keep up over the long term. › Convenience is important. There may be times when you’re strapped for time, so keeping certain foods around so that you can make a healthy meal relatively quickly is a big help. › Be flexible. It’s important to plan and have a routine, but life is going to get in the way. When you’re traveling, for example, you may need to be flexible. But there are things you can plan for even when life gets in the way. For example, fast- food chains have some items on the menu that are relatively healthy. Exercise, Activity, and Health Exercises like yoga promote balance and flexibility. Balance training is recommended for people who are 60 years old and over. Balance is important because falls are a very big problem, and balance training has been shown to reduce the risk of falls. Exercise can also improve your mood. Getting active not only helps you blow off steam when you’re stressed out, but it also affects your brain chemistry in a way that improves your mood. It helps increase the production of your brain’s feel- good neurotransmitters, called endorphins. Regular exercise can also increase self-confidence, relax you, and lower the symptoms associated with mild depression and anxiety. It can even improve your sleep, which is often disrupted by stress, depression, and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life. And if you feel physically better—whether in terms of your energy and endurance or feeling good about how you look in the mirror—that will improve your mood, too.  Exercise helps boost your everyday energy levels. Regular exercise makes your cardiovascular system more efficient, which means that oxygen and other nutrients get where they need to go to nourish your brain and body. Having more energy is good for you, and it’s good for your relationships.  One way that exercise can enhance your relationships is if you work out with a buddy—whether it’s your spouse, your kids, or a friend. You can even use exercise as a way to make new friends, by taking a class or joining a club or league.  Exercise also helps you sleep better, as long as you do it at the right time of day. Because exercise affects your body’s energy efficiency, your body will use its downtime more efficiently, too, and you’ll get deeper, more refreshing sleep. The only exception is that if you exercise too vigorously late at night, it may keep you from falling asleep. CARDIOVASCULAR EXERCISE When it comes to your cardiovascular exercise program, start slowly and build up gradually. Increase what you do by setting SMART performance goals.  By incorporating exercise into your lifestyle, you can markedly improve your health and burn more calories. When you start exercising, you should choose activities that you enjoy, make it a priority in your schedule, and focus on continuing it over the long term. Walking is a great form of exercise. It’s easy to do just about anywhere and doesn’t require a lot of equipment other than good shoes. If you don’t enjoy walking or want to keep variety Expanding Your Physical Activity Plan It’s important to understand the difference between physical activity and exercise. Physical activity is all the different movements we do throughout the day. Exercise is physical activity that is planned, structured, and repetitive and is performed to improve conditioning and health. As you plan your physical activity, keep these three main strategies in mind: Reduce the amount of time that you sit. Get more fit with exercise. Keep at it by establishing goals, including performance goals using SMART criteria. in your exercise, there are many alternatives to walking, such as swimming, biking either outside or on a stationary bicycle, yoga, Pilates, and dancing. Some people like to exercise in the afternoon. If you’re a morning person, that may be the best time for you to exercise. Every day isn’t the same, so it’s important to be flexible yet still try and get exercise in your schedule somehow. Focus on keeping it up over the long term. If you enjoy it, it’s practical, and you make it a priority in your schedule, it’s easier for you to sustain it. While some people like to do the same thing over and over again, other people like variety, so you may try different activities or cross-train with different exercises. RESISTANCE TRAINING Aerobic exercise is very important for weight illness. However, if you have a management because it burns a lot of calories. More and more evidence suggests that resistance training, or strength training, helps with weight management.  All types of resistance training involve working chronic illness, you may want to try to incorporate whatever physical activity you can to help with long- term health. With injuries, it is key to not do too much activity, particularly with the injured body part, because it may make it even more difficult for your body to recover from the injury. DID YOU KNOW? If you have an illness or injury, you may need to modify your physical activity. In general, when you’re sick, it’s a good rule of thumb to rest and let your body fight  the illness. You can also exercise using the weight of your own body as the resistance, as you do with exercises such as push-ups, lunges, and standing squats. Regardless of the method you choose, begin slowly. If you start with too much resistance or too many repetitions, you may damage muscles and joints. Try to do resistance training two to three days a week. You can work your whole body during each session, or you can focus on your upper body during one session and your lower body during the next. To allow time for your muscles to recover, take at least one day off before working the same muscle group again. Here are some basic guidelines for safe, effective resistance training: › Complete all movements slowly and with control. If you’re unable to maintain good form, decrease the weight you’re using or the number of repetitions you perform. › Breathe normally and freely. Exhale as you lift a weight and inhale as you lower it. › Stop if you feel pain. The intensity level should be somewhat hard, but you shouldn’t feel pain. › Change your routine frequently to avoid injury and prevent boredom. DID YOU KNOW? Whatever type of physical activity you do, tracking can help. As you continue to do physical activity, you can continue tracking with the habit tracker like you did in the Lose It! phase, or you can do it in more detailed ways, such as with The Best Weight Loss Diet Journal , by writing down what you do every day on paper, or with some type of technology. › Listen to your body. Mild muscle soreness for a few days after starting resistance training is normal. Sharp pain and sore or swollen joints can mean that you’ve overdone it. › Before your workout, do a few minutes of low-intensity aerobic exercise, such as walking on a treadmill, to warm up your muscles. Stretch your muscles after you finish your resistance work. › If you’re new to resistance training, consider working with a certified professional at a fitness center to learn proper technique or look for a class offered through a community education program. THE IMPORTANCE OF STRETCHING Another important part of exercise is flexibility. As we grow older, we all get a little stiffer, and part of quality of life is maintaining good range of motion of different joints. Stretching and flexibility can help with this.  As a general rule, it’s a good idea to stretch whenever you exercise. Many people stretch before they exercise, but the best time to stretch is after you exercise, when your muscles are warm. If you’re particularly tight, you might want to stretch every day or even twice a day. You might consider signing up for a yoga or tai chi class, which promotes flexibility. When stretching on your own, here are the key points to keep in mind: › Warm up first. Stretching muscles when they’re cold increases your risk of injury, including pulled muscles. Just like with strength training, you can warm up by walking or doing another favorite exercise at low intensity for about five minutes. › Target major muscle groups. Focus on your calves, thighs, hips, lower back, neck, and shoulders. Also stretch muscles and joints that you routinely use at work or play. › Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Try to hold your stretches for 30 to 60 seconds, if possible. Then, repeat the stretch on the other side. For most muscle groups, a single stretch is usually sufficient. › Don’t bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further, making you less flexible and more prone to pain. › Focus on pain-free stretching. You may feel tension while you’re stretching, but it shouldn’t hurt. Back off to the point where you don’t feel pain and hold the stretch. › Relax and breathe freely. Don’t hold your breath.   Continue Reading: How to Lose Weight Practically – Best Diet, Exercise Motivation and Products Part 3

[rotationalsymmetry]

How to eat less meat (without going fully vegetarian) and/or make more sustainable choices about meat — pick one or mix and match:

Pick one day a week to not eat meat on. (If that goes well you can increase the number of days you don’t eat meat, or you can stick to one day if that’s what works for you.)

Mostly not eat meat but have some exceptions (eg when someone else is providing the food)

Cut out certain types of meat (such as red meat or highly processed meat — red meat is usually higher impact compared to chicken or seafood, highly processed meat like sandwich meat is more likely to be especially bad for your health.)

Only eat certain kinds of meat based on where it comes from: eg, local. (Keep in mind that some words mean things and others really don’t; “natural” doesn’t mean much as a label, and as far as I’m aware “sustainable” doesn’t by itself mean anything. So be prepared to ask questions/do some research. The Monterrey Bay Aquarium ranks fish and seafood on sustainability, and they’re considered very reputable.)

On the subject of asking questions, if you have a farmers’ market you can get to, chances are they’ll be happy to talk to you. I wouldn’t necessarily assume all “natural” food stores have well informed employees, but some do. (Maybe co-ops more than traditional boss/employee stores?) Generally I assume the packaging on food products won’t flat out lie but will often try to mislead.

You can also/instead experiment with eating less meat in meals where you do eat meat. For instance, a beef burrito has meat in it, but it’s one ingredient among many, whereas if you’re ordering a steak, then the meat is the main thing you’re eating.

Some tips for preparing/eating vegetarian food when you’re not used to it:

It can take a while to get used to new foods, and it can also take a while to get used to thinking of food in terms of “is vegetarian/isn’t vegetarian”; embrace the process and don’t sweat perfection. (Unless you’re the sort of person who can’t do most of the way without going all the way. Know yourself.)

Your tastes might change when you start eating different foods, and if there’s something you decided you didn’t like as a young child you might like it now. Try things you “don’t like”.

There’s two nutrition things you might want to worry about (more than this if you’re going vegan): protein and iron. There’s a variety of good sources of vegetarian protein, including eggs, dairy, tofu, beans, hummus, whole grains, and nuts and seeds. Most vegetarians get enough protein, but it’s worth developing a little awareness. Read something (more than this post) or talk to a nutritionist. Keep in mind that many restaurants etc use “protein” to mean “meat or something serving the same culinary role as meat” — they’ll do weird shit like call roasted veggies “protein” and not call cheese or lentils protein. Meat substitutes and dairy substitutes might be good on protein or might not be, you have to actually look at the nutrition label. If you’re just skipping meat occasionally you probably don’t have to think about this at all.

(Personal story: I was a teen when I went veg and my parents had me see a nutritionist. I’d already been doing my own research so I don’t think that affected what I ate much…but she was really big on proper hydration and I leaned that a bunch of minor things I hadn’t paid much attention to were actually signs of mild dehydration and started drinking way more water. Which incidentally was probably a good time for that, since I started eating a lot more fiber when I went vegetarian too.)

If you’re cutting out red meat and have periods (if you’re pregnant then this probably still applies but I’d recommend getting more info) it might be worth noticing which foods have iron in them (since red meat is a very good source of iron and people with periods need 50% more iron than people who don’t have periods) and also be aware that iron absorbs better in the presence of Vitamin C, which is present in orange juice and a lot of fruits and vegetables. Personally I take an iron supplement now, although I was fine for idk over a decade so again it’s not like you can’t get enough iron on a fully vegetarian diet without supplements. Chances are your iron is going to come from a variety of so-so sources rather than one really good source. Unless you really like molasses.

Start by focusing on food you already like, then trying out new things that are close to what you already like. Some people prefer sticking with food they already know and using substitutes, others prefer avoiding substitutes even if that means having to find new go-to foods. Personally I didn’t cook before I went vegetarian and pretty radically transformed my eating habits, but that’s kinda doing things in hard mode and you don’t have to do that if you don’t want to. If you want to go full vegetarian but feel overwhelmed, phasing it in over a period of months or even a couple years might work better than switching all at once. Even if you want to switch all at once, it might make sense to plan a time to switch it over to give yourself a chance to find new recipes and preferred foods, rather than doing it right away. Making slow changes that you can stick to for the long haul is better than diving in immediately then giving up because you decided it was too hard.

If part of your motivation is health, honestly I would not expect really dramatic differences, especially not weight loss. Lots of vegetarians are fat. (Vegans less often…but it’s dramatically harder to get enough food on a vegan diet in a meat-eating culture.) I wouldn’t expect sudden surges of energy or clarity of mind. Go ahead and notice if you feel any differences. But, uh, it’s probably not going to be massively transcendently different. You’ll probably get constipated less. There’s some studies suggesting lower risks of cancer and heart disease, but it’s possible to get those lower risks with dietary changes that aren’t full vegetarianism.

You might notice you need to eat more food and eat more often, especially if the foods you’re eating are low on fat and high on actual vegetables (like if you eat a lot of salads.) This is normal and fine. Plant foods are higher in water and fiber and less dense in terms of actual calories, and the calories they have tend to be more carbs which are digested faster than protein and fat. If you get hungry more often then plan more snacks into your day, or eat more fatty foods during your meals. On the other hand, if you eat a lot of fries and grilled cheese sandwiches, or if you were eating fairly low-fat before, you might not notice a change.

The normal health and nutrition guidelines still mostly apply. Trans fats are still bad for you. Salt still affects your blood pressure. Fruits and vegetables are still high in micronutrients. There’s been kind of a thing about the old “fatty foods are unhealthy” paradigm getting challenged; I don’t know what’s going on with that and frankly it’s not for lack of reading up on it. I’m a fan of moderation and intuitive eating mostly, I’m not about to go off the Atkins/keto/sugar-is-the-root of-all-evil deep end. (My aunt has. As far as I can tell her life has gotten strictly worse for it.) Eat sugar if you want to eat sugar. Eat other things too. We all die in the end and you can’t life-hack your way to immortality or perpetual good health. (If you’ve got a specific condition like diabetes, look for info about that condition, this is general advice here.)

Have good judgment about what’s going to work for your life and what isn’t. If you’re interested in vegetarianism for sustainability reasons (which is kinda what I’m assuming here) then keep in mind there’s limits to how much a given individual can do and you have a right to live. 20% of effort makes 80% of the impact, etc. So focus on what’s going to make the most impact for the least sacrifice. And look for ways that doing what’s good for the planet is going to be net good for you and your loved ones as well, even if it’s more effort at first.

[mohammad-mujahid]

25 ways to quickly lose weight at home

There are numerous inexplicable eating regimens around us and almost no sound judgment. A voice in your mind murmurs to you that an eating routine of just yoghurts and organic products ... maybe not the most ideal choice. He additionally discloses to you that the most ideal approach to get in shape is to copy a bigger number of calories than you burn-through.

All that he tells is valid! What's more, for this you need to move somewhat more And watch your eating routine somewhat more. Simply a bit, we guarantee! Our undertaking isn't to hurt ourselves, however to discover great propensities ... furthermore, tolerance.

Before you is an unending rundown of straightforward activities with the goal that you presently don't consider how to get thinner rapidly at home.

Watch your diet

Balanced diet

Will sports assist you with getting thinner in the event that you don't eat well? You make a solid effort to consume calories at the rec center, however that doesn't prevent you from slimming down. Here are some basic hints.

Take a stab at supplanting basic carbs with complex ones . Complex sugars like oats, earthy colored rice, potatoes, nuts are high in fiber, so even in little bits they alleviate want quite a while.

No doubt about it: eating fat doesn't make you fat . Truth be told, fat is a fundamental piece of the eating regimen.

Recall protein is crucial .

Zero in on three components - carbs (complex), protein and fat. They should all be in the eating regimen.

Cook in margarine or coconut oil . The main rule is not to skip meals! Eat four times a day: morning, noon, around 4pm and 8pm. This will accustom your body to a certain rhythm of eating. If you're looking to lose a few pounds, fitness trainers generally recommend eating certain foods at different times of the day.

Energy in the morning, light meals in the evening

What do you need to eat to lose weight?

Toward the beginning of the day rye bread, grain (not very sweet, for instance, muesli or wheat), kiwi or grapefruit, 0% yogurt ... Breakfast ought to empower!

For lunch, eat complex carbs like entire grain pasta, rice, quinoa, or bulgur. White meat or fish are ideal for them.

At 16 o'clock - a little tidbit: a slice of bread + natural product.

It isn't prescribed to eat starches following 17 hours. For supper, you can cook fish, fried eggs or vegetable soup.

A little protein bar is never an ill-conceived notion preparing . Remember to take mineral water or drink with you as they will help you adapt to the pressure. For more customized nourishing exhortation, counsel your dietitian.

Cut back on sugar if you can't give it up

With regards to sugar, it is vital to realize when to stop. Trust me, removing sugar is the quickest method to shed pounds. Most importantly, you should understand that 90% of your food contains sugar, and this little beast makes a liberal commitment to the abundance weight.

The container of cola you drink at lunch, the pasta you have for supper, or even oat for breakfast are high in sugar. what can be done? Each time you go to the supermarket, check the sugar level on the bundle and attempt to pick food sources that have less sugar. Nobody can totally dispose of sugar - and they don't! Utilization of common sugar is normal for the body, yet refined sugar is hurtful to wellbeing.

Drink green tea

Green tea is one of the healthiest drinks around. Studies have proven that green tea contains a huge amount of antioxidants that help burn fat and speed up metabolism.

The best time for tea is immediately after breakfast and at lunchtime, as this is when the metabolic rate is highest. Green tea maintains a high metabolic rate, which promotes better digestion.

Use Whey Protein

Whey protein is a very satisfying food with which you will not feel hunger for a long time. This helps to avoid unhealthy snacks and helps reduce body fat. Observations show that people who regularly use whey protein consume fewer calories overall. Contrary to popular belief, this type of protein isn't just made for serious athletes. It is also recommended for daily consumption by people with low and medium physical activity.

Don't eat fast food

You continue to consider how to get more fit at the earliest opportunity, and yet you continually eat cheap food? The less such food in your eating routine, the less calories you burn-through. While it might seem like inexpensive food is incredible for you, there are various reasons why you should skip it.

Cheap food, just as soft drinks (Cola, Pepsi) and tidbits are "unfilled calories" food. It has no organic worth and is VERY high in calories! From such tidbits - one mischief. Be that as it may, they are alluring, so we encourage you to surrender them continuously. On the off chance that you think that its troublesome, take a stab at making similar dinners at home utilizing low-calorie fixings.

Drink water with lemon and honey in the morning

When you wake up, drink a cup of warm water with honey and lemon. It is not at all difficult and at the same time effective in the fight against excess weight. This drink speeds up your metabolism, and drinking it on an empty stomach sets your body up to burn fat in the morning.

Eat fruit, don't drink

Juice is often referred to as a healthy food, but it's important to remember that it is not a low-calorie drink. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat two fruits in a day, but if we have juice on hand, we usually drink more than one glass! Drink water instead of other drinks

Water contains no calories. When you're thirsty, drink water instead of juices and sodas - and make it a habit!

Go in for sports

10 minutes of sports every morning

Practicing in the first part of the day is an antiquated development, the advantages of which can't be questioned. Sports at home can comprise of a short program of basic activities that ought not require over 10 minutes. Do them each prior day breakfast.

It isn't important to buy extraordinary hardware for sports. Take a 500 ml jug of water in your grasp, spread them separated and make round developments to condition your biceps. And so on!

Your undertaking is to make this activity a morning propensity. Allow it to feel as normal to you as drinking some espresso, showering, or brushing your teeth. Morning practices tone the muscles, invigorate and set the body up for dynamic calorie utilization.

20 minutes running in the evenings

Running every day is a good medicine for those who start to take root on the couch after work. You can run in your yard, in a park, or on a treadmill at home . A single 20-minute run will change little in your life, but daily short workouts will bring results very soon, because running is one of the most effective sports for weight loss !

Yoga in the morning

The sun ascends into the great beyond, birdsong stirs you, and you awaken very much refreshed a lot. Wouldn't you say that morning yoga meeting fits very well into this image ? An extraordinary and exceptionally present day option in contrast to charging.

Not! Try not to head to sleep for an additional 10 minutes! Trust me - yoga is great.

Morning yoga speeds up the digestion, setting up the stomach related framework to work, which causes the body to utilize sugars and fats quicker.

Do cardio.

You cannot imagine effective weight loss without cardio training. The simplest thing is to do cyclic sports: jogging, cycling or swimming. But we promised that we would not have to leave the house. Here are some cardio exercises you can do in front of your TV:

Jumping Rope : Boxers are big fans of jumping rope precisely because it allows you to quickly get rid of calories. Jumping is not only fun, but also beneficial: it strengthens the muscles of the buttocks and shapes beautiful hips. It would be a mistake to miss this opportunity.

Ellipsoid or Exercise Bike : Exercising on an exercise bike will require investment, but if you intend to exercise regularly, the cost will soon pay off.

Stepper : This simple tool will help you get in shape and, although you might not believe it, will help you burn a lot of calories.

HIIT, or interval training : if you are short on time and still want to lose weight and get a beautiful body, this workout is for you! Their essence is that you alternate exercises at a high pace with short recovery breaks: for example, 20 seconds of push-ups, 15 seconds of rest.

Get to work / school by bike or on foot

If your place of work / study or shop is two or three stops away from you, there is no need to travel by bus or car. Decide to walk once and for all where you can easily walk. Use a bike for longer distances.

Cycling to work is beneficial for a number of reasons. First, you don’t have to go in for sports on top of that. Second, it fits naturally into your daily routine. Third, it saves money on transportation. Finally, it lifts your spirits and serves your weight loss goal right.

Bodyweight Exercises

Exactly! You can lose weight by exercising completely without equipment, using only your own weight! There are many methods and techniques for losing weight, and they are all based on the same exercises:

Burpee: A Very Effective Fat Burning Exercise! Popular in cross-training, this exercise engages the muscles of the entire body by combining squats, push-ups and jumping. After just a few seconds of this exercise, you will be completely exhausted! Over time, however, it will get easier. Burpee isn't just developing muscles - it's a great cardio workout. All in one!

Push-ups: This exercise is familiar to everyone. To diversify classic push-ups, try placing your hands in different ways. If it is still difficult for you to do this exercise, lean not on your socks, but on your knees.

Squats: The perfect hip exercise. To make the exercise more difficult, vary the pace and duration.

Plank: Very good for your back, core, glutes, and abs. The task is to hold the position for 30-60 seconds. Not too easy, that's why calories are burned!

Swimming

It is anything but an issue to get into the pool today, they can be found in any city. We as a whole ability charming it is to absorb the water, yet remember that you can likewise swim! On the off chance that you truly need to shed pounds, yet the possibility of activity like push-ups and hopping is painful to you, why not get in shape in the water?

Swimming is a solid other option! It prepares the entire body on the double and is innocuous to the joints, in contrast to practices ashore. Moving in the water, you need to set up a great deal of protection from the water: any push, stroke or step requires exertion from your muscles. What's more, these are the ideal conditions for preparing!

Add a couple of swimming activities to that and you're en route to progress. Can't swim? You can pursue water high impact exercise. Following a difficult day's worth of effort, an hour in the water is the best rest, which won't just give you a wonderful figure and stance, yet in addition a positive state of mind!

Nordic Walking - Between Fitness Walking and Running

Nordic walking is an outdoor sport and recreation. Attention: this type of walking involves more than just moving and placing one foot in front of the other! It uses special sticks, similar to trekking ones, which help to move forward faster using all muscle groups. Unlike trekking, in Nordic walking, the poles are held slightly behind, as in skiing, rather than in front.

Nordic walking burns 40% more energy than normal walking. She develops not only the legs, but also the muscles of the arms, chest and abs.

Running in place

This is a good exercise for older athletes. It consists of two parts: acceptance of position and movement.

So, the first: acceptance of the desired position.

- Stand straight with feet shoulder-width apart.

- The arms are extended along the sides of the body.

Second: movement.

- Without moving, take turns lifting your heels off the ground.

- Keep your palms open or make a fist.

- Now start running in place, gradually accelerating, lifting your knees a little higher.

- Do the exercise for 30 seconds, then 30 seconds of rest. Repeat a few times.

If you are serious about exercising at home, find a coach ! This will help you practice safely and effectively.

Quick and easy measures

Use the stairs instead of the elevator

Even small habits can help you with the big weight loss issue. For example, walking up the stairs. If you go up / down the stairs several times a day, then this can be counted as a full workout!

Be active during the day

Arrange house cleaning instead of watching another TV show! Clean floors, dust, hang laundry, take out the trash, go to the store, take a dirty mug to the kitchen, cook, walk your dog, play sports more often! All this will make your life more active, and this is the main rule of losing weight people. And any healthy person!

Go dancing

Let weight loss be a pleasure! If you go to the club to dance on Fridays, don't stop! This is very conducive to weight loss. Remember, however, that liters of beer during such dances will nullify all efforts. You won't find it fun at all, but try switching to lemonade (no sugar, of course!) During these late night sessions.

Turn Household Chores into Exercise

How to lose weight without leaving your home? Easily! Sport starts with proper cleaning. Going to the store? On the way back, climb the stairs with your purchases in hand - try to distribute the weight evenly. Vacuuming? Watch your posture. To do this, you will have to use the muscles of the press and buttocks.

Sleep 30 minutes more

You deserve it. A rested body works better + you'll be surprised how many calories are burned during sleep! You may be thinking "a little," but you are not. Your body uses energy even when you are resting.

Set a goal to relieve stress

Stress helps you gain weight - literally. When faced with a stressful situation, many eat more or smoke. The best way to be less nervous is to get organized better. Eat in moderation, get rid of unnecessary things, find work-life balance, exercise, and you won't notice how you feel calmer.

Read more article on weight loss here: https://healthpartner4u.blogspot.com/ 

[fitnessshub101]

25 ways to quickly loose weight at home

There are numerous inexplicable eating regimens around us and almost no sound judgment. A voice in your mind murmurs to you that an eating routine of just yoghurts and organic products ... maybe not the most ideal choice. He additionally discloses to you that the most ideal approach to get in shape is to copy a bigger number of calories than you burn-through.

All that he tells is valid! What's more, for this you need to move somewhat more And watch your eating routine somewhat more. Simply a bit, we guarantee! Our undertaking isn't to hurt ourselves, however to discover great propensities ... furthermore, tolerance.

Before you is an unending rundown of straightforward activities with the goal that you presently don't consider how to get thinner rapidly at home.

Watch your diet

Balanced diet

Will sports assist you with getting thinner in the event that you don't eat well? You make a solid effort to consume calories at the rec center, however that doesn't prevent you from slimming down. Here are some basic hints.

Take a stab at supplanting basic carbs with complex ones . Complex sugars like oats, earthy colored rice, potatoes, nuts are high in fiber, so even in little bits they alleviate want quite a while.

No doubt about it: eating fat doesn't make you fat . Truth be told, fat is a fundamental piece of the eating regimen.

Recall protein is crucial .

Zero in on three components - carbs (complex), protein and fat. They should all be in the eating regimen.

Cook in margarine or coconut oil . The main rule is not to skip meals! Eat four times a day: morning, noon, around 4pm and 8pm. This will accustom your body to a certain rhythm of eating. If you're looking to lose a few pounds, fitness trainers generally recommend eating certain foods at different times of the day.

Energy in the morning, light meals in the evening

What do you need to eat to lose weight?

Toward the beginning of the day  rye bread, grain (not very sweet, for instance, muesli or wheat), kiwi or grapefruit, 0% yogurt ... Breakfast ought to empower!

For lunch, eat complex carbs like entire grain pasta, rice, quinoa, or bulgur. White meat or fish are ideal for them.

At 16 o'clock - a little tidbit: a slice of bread + natural product.

It isn't prescribed to eat starches following 17 hours. For supper, you can cook fish, fried eggs or vegetable soup.

A little protein bar is never an ill-conceived notion preparing . Remember to take mineral water or drink with you as they will help you adapt to the pressure. For more customized nourishing exhortation, counsel your dietitian. We have a secret japanese tonic that burns fat faster than any other pill, capsule or drink. Drinking this tonic before 10AM burns 3.5 lbs every 3.5 days.

Cut back on sugar if you can't give it up

With regards to sugar, it is vital to realize when to stop. Trust me, removing sugar is the quickest method to shed pounds. Most importantly, you should understand that 90% of your food contains sugar, and this little beast makes a liberal commitment to the abundance weight.

The container of cola you drink at lunch, the pasta you have for supper, or even oat for breakfast are high in sugar. what can be done? Each time you go to the supermarket, check the sugar level on the bundle and attempt to pick food sources that have less sugar. Nobody can totally dispose of sugar - and they don't! Utilization of common sugar is normal for the body, yet refined sugar is hurtful to wellbeing.

Drink green tea

Green tea is one of the healthiest drinks around. Studies have proven that green tea contains a huge amount of antioxidants that help burn fat and speed up metabolism.

The best time for tea is immediately after breakfast and at lunchtime, as this is when the metabolic rate is highest. Green tea maintains a high metabolic rate, which promotes better digestion.

Use Whey Protein

Whey protein is a very satisfying food with which you will not feel hunger for a long time. This helps to avoid unhealthy snacks and helps reduce body fat. Observations show that people who regularly use whey protein consume fewer calories overall. Contrary to popular belief, this type of protein isn't just made for serious athletes. It is also recommended for daily consumption by people with low and medium physical activity.

Don't eat fast food

You continue to consider how to get more fit at the earliest opportunity, and yet you continually eat cheap food? The less such food in your eating routine, the less calories you burn-through. While it might seem like inexpensive food is incredible for you, there are various reasons why you should skip it.

Cheap food, just as soft drinks (Cola, Pepsi) and tidbits are "unfilled calories" food. It has no organic worth and is VERY high in calories! From such tidbits - one mischief. Be that as it may, they are alluring, so we encourage you to surrender them continuously. On the off chance that you think that its troublesome, take a stab at making similar dinners at home utilizing low-calorie fixings.

Drink water with lemon and honey in the morning

When you wake up, drink a cup of warm water with honey and lemon. It is not at all difficult and at the same time effective in the fight against excess weight. This drink speeds up your metabolism, and drinking it on an empty stomach sets your body up to burn fat in the morning.

Eat fruit, don't drink

Juice is often referred to as a healthy food, but it's important to remember that it is not a low-calorie drink. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat two fruits in a day, but if we have juice on hand, we usually drink more than one glass! Drink water instead of other drinks

Water contains no calories. When you're thirsty, drink water instead of juices and sodas - and make it a habit! Watch this free presentation to inspire yourself

Go in for sports

10 minutes of sports every morning

Practicing in the first part of the day is an antiquated development, the advantages of which can't be questioned. Sports at home can comprise of a short program of basic activities that ought not require over 10 minutes. Do them each prior day breakfast.

It isn't important to buy extraordinary hardware for sports. Take a 500 ml jug of water in your grasp, spread them separated and make round developments to condition your biceps. And so on!

Your undertaking is to make this activity a morning propensity. Allow it to feel as normal to you as drinking some espresso, showering, or brushing your teeth. Morning practices tone the muscles, invigorate and set the body up for dynamic calorie utilization.

20 minutes running in the evenings

Running every day is a good medicine for those who start to take root on the couch after work. You can run in your yard, in a park, or on a treadmill at home . A single 20-minute run will change little in your life, but daily short workouts will bring results very soon, because running is one of the most effective sports for weight loss !

Yoga in the morning

The sun ascends into the great beyond, birdsong stirs you, and you awaken very much refreshed a lot. Wouldn't you say that morning yoga meeting fits very well into this image ? An extraordinary and exceptionally present day option in contrast to charging.

Not! Try not to head to sleep for an additional 10 minutes! Trust me - yoga is great.

Morning yoga speeds up the digestion, setting up the stomach related framework to work, which causes the body to utilize sugars and fats quicker.

Do cardio.

You cannot imagine effective weight loss without cardio training. The simplest thing is to do cyclic sports: jogging, cycling or swimming. But we promised that we would not have to leave the house. Here are some cardio exercises you can do in front of your TV:

Jumping Rope : Boxers are big fans of jumping rope precisely because it allows you to quickly get rid of calories. Jumping is not only fun, but also beneficial: it strengthens the muscles of the buttocks and shapes beautiful hips. It would be a mistake to miss this opportunity.

Ellipsoid or Exercise Bike : Exercising on an exercise bike will require investment, but if you intend to exercise regularly, the cost will soon pay off.

Stepper : This simple tool will help you get in shape and, although you might not believe it, will help you burn a lot of calories.

HIIT, or interval training : if you are short on time and still want to lose weight and get a beautiful body, this workout is for you! Their essence is that you alternate exercises at a high pace with short recovery breaks: for example, 20 seconds of push-ups, 15 seconds of rest.

Get to work / school by bike or on foot

If your place of work / study or shop is two or three stops away from you, there is no need to travel by bus or car. Decide to walk once and for all where you can easily walk. Use a bike for longer distances.

Cycling to work is beneficial for a number of reasons. First, you don’t have to go in for sports on top of that. Second, it fits naturally into your daily routine. Third, it saves money on transportation. Finally, it lifts your spirits and serves your weight loss goal right.

Bodyweight Exercises

Exactly! You can lose weight by exercising completely without equipment, using only your own weight! There are many methods and techniques for losing weight, and they are all based on the same exercises:

Burpee: A Very Effective Fat Burning Exercise! Popular in cross-training, this exercise engages the muscles of the entire body by combining squats, push-ups and jumping. After just a few seconds of this exercise, you will be completely exhausted! Over time, however, it will get easier. Burpee isn't just developing muscles - it's a great cardio workout. All in one!

Push-ups: This exercise is familiar to everyone. To diversify classic push-ups, try placing your hands in different ways. If it is still difficult for you to do this exercise, lean not on your socks, but on your knees.

Squats: The perfect hip exercise. To make the exercise more difficult, vary the pace and duration.

Plank: Very good for your back, core, glutes, and abs. The task is to hold the position for 30-60 seconds. Not too easy, that's why calories are burned!

Swimming

It is anything but an issue to get into the pool today, they can be found in any city. We as a whole ability charming it is to absorb the water, yet remember that you can likewise swim! On the off chance that you truly need to shed pounds, yet the possibility of activity like push-ups and hopping is painful to you, why not get in shape in the water?

Swimming is a solid other option! It prepares the entire body on the double and is innocuous to the joints, in contrast to practices ashore. Moving in the water, you need to set up a great deal of protection from the water: any push, stroke or step requires exertion from your muscles. What's more, these are the ideal conditions for preparing!

Add a couple of swimming activities to that and you're en route to progress. Can't swim? You can pursue water high impact exercise. Following a difficult day's worth of effort, an hour in the water is the best rest, which won't just give you a wonderful figure and stance, yet in addition a positive state of mind!

Nordic Walking - Between Fitness Walking and Running

Nordic walking is an outdoor sport and recreation. Attention: this type of walking involves more than just moving and placing one foot in front of the other! It uses special sticks, similar to trekking ones, which help to move forward faster using all muscle groups. Unlike trekking, in Nordic walking, the poles are held slightly behind, as in skiing, rather than in front.

Nordic walking burns 40% more energy than normal walking. She develops not only the legs, but also the muscles of the arms, chest and abs.

Running in place

This is a good exercise for older athletes. It consists of two parts: acceptance of position and movement.

So, the first: acceptance of the desired position.

- Stand straight with feet shoulder-width apart.

- The arms are extended along the sides of the body.

Second: movement.

- Without moving, take turns lifting your heels off the ground.

- Keep your palms open or make a fist.

- Now start running in place, gradually accelerating, lifting your knees a little higher.

- Do the exercise for 30 seconds, then 30 seconds of rest. Repeat a few times.

If you are serious about exercising at home,  find a coach ! This will help you practice safely and effectively.

Quick and easy measures

Use the stairs instead of the elevator

Even small habits can help you with the big weight loss issue. For example, walking up the stairs. If you go up / down the stairs several times a day, then this can be counted as a full workout!

Be active during the day

Arrange house cleaning instead of watching another TV show! Clean floors, dust, hang laundry, take out the trash, go to the store, take a dirty mug to the kitchen, cook, walk your dog, play sports more often! All this will make your life more active, and this is the main rule of losing weight people. And any healthy person!

Go dancing

Let weight loss be a pleasure! If you go to the club to dance on Fridays, don't stop! This is very conducive to weight loss. Remember, however, that liters of beer during such dances will nullify all efforts. You won't find it fun at all, but try switching to lemonade (no sugar, of course!) During these late night sessions.

Turn Household Chores into Exercise

How to lose weight without leaving your home? Easily! Sport starts with proper cleaning. Going to the store? On the way back, climb the stairs with your purchases in hand - try to distribute the weight evenly. Vacuuming? Watch your posture. To do this, you will have to use the muscles of the press and buttocks.

Sleep 30 minutes more

You deserve it. A rested body works better + you'll be surprised how many calories are burned during sleep! You may be thinking "a little," but you are not. Your body uses energy even when you are resting.

Set a goal to relieve stress

Stress helps you gain weight - literally. When faced with a stressful situation, many eat more or smoke. The best way to be less nervous is to get organized better. Eat in moderation, get rid of unnecessary things, find work-life balance, exercise, and you won't notice how you feel calmer.

Have you heard about any of drink that burns fat faster then ever? Here is a secret japanese liquid tonic which is worth a try.

[advicetomoms-blog]

Recommendations to Facilitate Healthy Nutrition During Pregnancy

Recommendations to Facilitate Healthy Nutrition During Pregnancy What you should eat as well as what you should not consume while pregnant is also important. According to this article, he probably said, "How to feed during pregnancy?" You have an idea of ​​the correct answers to the question, but you cannot apply. Or you have to stay away from certain foods for some reason even though you want. We shared ways to make healthy eating easy and possible during pregnancy. Come on, no despair!

1. I can't tolerate milk, what do I do? Will my baby be without calcium?

The biggest mistake is milk is the thought of calcium. Yes, your baby needs calcium and milk is a real storehouse of calcium. But if you have lactose intolerance, you can consume many other foods that contain calcium instead of milk. For example, green leafy vegetables, almond or soy milk, tofu, cereals, broccoli are foods rich in calcium. I don't have lactose intolerance, but I can't drink milk, it doesn't lift my stomach. The reason for not drinking milk during pregnancy may also be that you do not like milk or the stomach cannot handle it. So we have a mini list of calcium for you. Each serving below contains approximately 300 mg of calcium. Your daily need for calcium during pregnancy is 1200 mg. Calcium-containing diet list for pregnant women who cannot drink milk1/4 cup grated cheese300 g hard cheese1/2 cup pasteurized curd cheese1 cup buttermilk1 glass of yogurt1 cup of calcium-added orange juiceCanned salmon with 120 g of fishbonesCanned sardines with 90 g of fishbones1/2 cup yogurt ice cream3 tablespoons of roasted sesame seeds1 cup of cooked green vegetables (such as kale or turnip)1/2 cup cooked fresh soybeans

2. I can eat chicken and fish, but I cannot eat red meat. I was completely disgusted with meat.

Not being able to eat red meat during pregnancy is a situation in which many expectant mothers live. Don't worry, fish and poultry also have plenty of protein and B vitamins. But what you need to pay attention to is to make sure you get enough iron. The only food that poultry and fish cannot compete with red meat is iron. Therefore, you can consult your doctor to use iron pill or you can focus on iron-store foods such as legumes, green leafy vegetables, dried nuts and eggs.

3. I'm a vegetarian and everybody says this is very unhealthy for my baby. ”

For the development of your baby, you need to eat foods rich in protein, calcium, vitamin B12 and vitamin D. Of course, your resources are limited as a vegetarian mother. From what you can get these nutrients, we have also explored what are the risks of vegetarian pregnancy:

4. Can I continue my diet while pregnant? I hate carbohydrates.

In any of the nutritional recommendations during pregnancy, "Take this food less, consume this." You can't come across expressions like. You need to consume all the nutrients, including carbohydrates, in a balanced way. The fetus also needs the carbohydrate you hate. Also, if you reduce complex carbohydrates, you will be deprived of the fibers that prevent constipation and vitamin B, which reduces nausea and skin problems during pregnancy. Well, is there no such thing as dieting during pregnancy then? The answer in our video:Can pregnant women diet?

5. I have to be careful with my cholesterol. How will this happen when you are pregnant?

We have good news for you: when you are pregnant, you are more protected against the occlusive effects of cholesterol. Cholesterol is necessary for the development of your baby just like carbohydrates. It is even so necessary that it raises the cholesterol level in the blood of the body by itself between 25% and 40% during pregnancy. In consultation with your doctor, you can add omega-3-containing eggs to your diet during pregnancy. But of course, consult your doctor first.

6. I'm addicted to junk food. I love the pastry and can't stop myself.

We have a few suggestions to help you make a difference in your diet list during pregnancy: For example, if you are a working pregnant and have breakfast with a pastry at work, rule not to leave without breakfast at home. Relocating is also very effective in changing your habits.Plan meal and snack times in advance and follow it. Keep the phone numbers of several restaurants serving healthy food close at hand. Always have dried nuts and fruit in your bag.Don't keep chips, candies, chocolate, sugary and acidic drinks at home so that you can eat them whenever you want and then not be conscientious.Replace harmful foods with healthy alternatives. For example, when you feel like ice cream, you can prepare an iced drink with lots of fruit, milk.Whatever you eat your baby will eat it. So keep your baby in mind, think about it, if necessary, put cute baby photos on the desk or in the refrigerator.

7. I try to eat healthy but I eat outside so often that this is not possible.

7. I try to eat healthy but I eat outside so often that this is not possible. If it is about eating out during pregnancy, we will give you a few suggestions: Choose whole grain ones from the bread basket. Or ask the waiter.Ask for a green salad as an introduction. Other options can be steamed seafood, grilled vegetables, and soup.You'd better choose the soup from vegetable-based ones. Pumpkin, tomato, lentil and bean soups are protein stores.Make your main course choice with fish, chicken and red meat. The sauce is not soaked in meat; also ask them to serve. Stay away from frying.End the meal with fruit instead of dessert.

8. I do not understand anything from the labels on the products I bought.

In the list of ingredients on the labels of food products, it is ranked according to the most abundant nutrients. For example, if sugar is at the top of the ingredient list or comes across multiple names, such as glucose or corn syrup, stay away from that product.For example, you can pay attention to whether the main ingredient of the breakfast cereal you buy is refined or whole grain.In the nutritional values, how much protein, carbohydrate etc. in a portion of the product. is the author.How much weight you should gain during pregnancy can help you evaluate the nutritional values ​​of the products written here .Even if you write "Whole wheat, bran or honey" with large punts on some products, you can see that the content of refined flour is used instead of whole wheat flour. Read it carefully. Again, if sugar is written at the top of the list and honey towards the end, don't buy that product.Be wary of “reinforced” or “enriched” products. It is much more beneficial to eat a bowl of porridge instead of a piece of cereal with a lot of sugar and little vitamins.

9. I love to eat spicy and bitter. Is there a problem during pregnancy? ”

It is okay to eat bitter and spicy foods while you are pregnant. Even peppers are useful in terms of being a vitamin C store. If you do not have heartburn or indigestion, continue.

10. I drink herbal teas a lot. Is it harmful in pregnancy?

I drink herbal teas a lot. Is it harmful in pregnancy? Yes, experts do not recommend drinking herbal tea during pregnancy. Some are probably safe, but the teas of herbs such as the red raspberry leaf can trigger the onset of labor pains. Maybe you won't have to get them all out of your life, but your doctor will tell you which ones. It is also a matter of curiosity whether green tea is drunk during pregnancy. Green tea is also not recommended as it reduces the effect of folic acid.

11. I'm overly sweet, but I don't want to gain weight. Can I use sweetener?

At the end of the researches, it is not possible to make a definite conclusion that using sweeteners during pregnancy is harmless. So don't use sweeteners without consulting your doctor.

12. I love eating fish, but do they say mercury is harmful to the baby?

You should consume fish for your baby's intelligence development. Fish is very, very effective in the brain development of your baby thanks to its omega-3 content. But shark, swordfish, large mackerel and tuna have high levels of methyl mercury. This harms the developing baby's nervous system. That's why you should prefer fish such as salmon, flounder, sea bass, whiting, trout, anchovy, sardine. Read the full article

[chefbarry]

The Foodie Files, The Final Chapter, Zucchini Bellpepper, Writer of Wrongdoing, Takes a Knee

My last case almost did me in. I was still having nightmares about it and my left big toe was broken for some reason I cannot recall. I don’t really want to get into it here, as I’m trying to move past it, or some other gobbledygook my therapist calls it, but it involved a large shipment of oysters that were way past their prime, the Reno chapter of the Chicago mob (more on that later), and an underage health inspector working his way through community college.

I’ve been thinking it’s time to retire, or whatever retired people do, when they go back into the workforce — run a sketchy private eye firm that moves offices every six months due to questionable arson and fake subpoenas and overdue bills that keep showing up in the mail — and then try to retire again. Take my gal, Raspberry Cardamom, on a long trip around southeast Asia, maybe even open up another office there in some old abandoned warehouse on the edge of sketch, but I’m digressing, and daydreaming again, or what my therapist calls, “dis-projecting”. My lady. She saves me from myself, I’m thrilled to know her — yet disturbed why she wants to hang with me — but I’m trying not to ask too many questions anymore.  

So, I had to move to Reno after the previous warehouse incident. I wasn’t even there at the time, but am being sued by my landlord now. I’m trying to work off the damages by helping his college dropout son get into the business. Another reason to skip town, more like skip country, close up shop, maybe write my memoirs, or at least eat a good taco. Plus, the Chicago mob has their eye on me for some reason. Maybe it’s that old hot dog case I never solved. I know it stirred things up back in the day when I was first getting gum on my shoe.

I had to leave before another fire broke out. My landlord would be happy to see me go anyway. There was a clause in the lease about maximum undesirables on the property in a given day, something my lawyer couldn’t even explain. I was packing up my things, and getting ready to seal the envelope with my office key, when they waltzed in. Three of them. Long multi-colored hair, nose rings, Crocs, and “the ‘tude”.

I said, “Sorry, I was just leaving, actually leaving for good, I don’t take any new appointments.  “Are you Zucchini Bell-something?”, one of the somber ones said. “Yes, I am”, I said, not bothering to correct her. “Who are you?” She spoke up, obviously taking the lead, “I’m Kite, these are my friends, Vikan and Paolo. We heard about you from Avocado Toast. She says you straightened things out for her, saved her from the paparazzi, and such.” Avocado used to be my secretary, and was best friends with Raspberry. If she recommended these stragglers, I could at least hear what they had to say.

The taller one, Vikan I think, spoke up. “We’re all from California, Orange County. Our parents all went to high school together, and we sort of all grew up together. Lately, we have been having some real problems with all the actors, musicians, fitness instructors, so-called nutrition experts, and models out there. We came here to get away, but we have to keep moving. We think they are following us. You’re our last hope, Zucchini!”

I sat down. “OK, what’s the problem?” I asked. Vikan continued, “So we all sort of are in this band, play small clubs from time to time, so a lot of people know us, but lately it’s been getting out of hand. After a set we get bombarded with crazed and scary-looking folks. They’re obviously not fans. They look hungry and angry.” “Describe them to me”, I said, getting intrigued. He said, “Well, they talk really fast, are not in the clubs to drink any alcohol, and don’t even snack on the free pretzels at the bar. They come over to us and start blaming us for waking up hungry, having nightmares, and one of them said on time, that she stared at her cats for too long one time, whatever that means.

“We’ve never seen these people before, and the celebrities started to have their people call our people, really our parents, to complain about something called self-cannibalism, cravings for Cuban food, and the boredom of lettuce wraps. We have no idea what they are talking about. We’re trying to put out some good music, and, sure we all eat at different restaurants, which we’ve always done, but...”

“Wait a minute!”, I said seeing where this was going, “I think I know what’s going on. Why don’t you all have a seat?” Paolo spoke up, “Do you really think you can help us? I mean, we have to get back to California, we have shows lined up, but are kind of scared to go back there.” I said, “Here’s what’s happening. I don’t think you know what kind of effect you have on the world at large.” Vikan got excited, “Do you mean our latest record? I know it’s just a demo, but wow!” “No”, I said, “This has nothing to do with music. It’s your names and what they are causing. Do you know why your parents gave you those names?” Paolo replied, “I mean they said they wanted to name us after something special that happened in their lives, but never really told us about it. They seem like normal names to us I guess.”

I went on, “You see there are these food fads that have been out for some time, and though they might help people at first, they aren’t sustainable, and can actually do some damage. Paolo, you were named after the Paleo Diet, which your parents probably were on at the time you were born. It’s very confusing, it’s supposed to mimic what humans ate during caveman times. It makes some good points about how agriculture wasn’t developed yet, and food was hunted and gathered for survival. But we have adapted since then, our digestive system has developed, our DNA has evolved, and there weren’t any food processors back then, so how did they make orange sesame sauce or zucchini noodles? Plus, there can be many vitamin deficiencies related to this diet, and high levels of saturated fat and protein, which can be toxic. Plus, I don’t trust any diets that say you can’t have hummus and pita chips.”

I turned to Kite next and said, “You have it a little harder, toots. Imagine being on a Paleo Diet, then being forced to live inside a garbage bag with no air circulation. You were named after the Keto Diet, sadly. This diet has everyone turning into zombies. It’s even more restrictive with higher levels of saturated fat and protein, and only the lowest-carbohydrate vegetables like lettuces, greens and broccoli. It forces your body to lose weight artificially from not only stored fat being used as fuel, but your body losing muscle and tissue mass as well. So, you think you are losing weight, but some of the weight is actually part of your body. After a couple weeks there could also be permanent liver and other organ damage. 

“A lot of these diets were created by “nutrition experts” that were trying to sell books and supplement programs, and not really concerned with an overall healthy lifestyle eating program. Plus, I don’t trust any diets that say you can’t have your morning oatmeal with blueberries, c’mon! I gotta keep regular ya know?!”

Vikan turned to me and said, “What about me, Zucchini? I mean my parents seem like they eat normally, we just don’t eat any meat or fish or seafood or turkey or dairy or eggs or anything fun. We seem to have a lot of potlucks, though, with foods that come in oval-shaped ceramic baking dishes. I love me a rockin’ scrambled tofu!”

I had texted my squeeze, Raspberry, after these scoundrels first walked in, and had her stand in line for a couple of hours at one of these joints that sells chicken sandwiches. I knew we’d be here awhile. I said to the group, “Well, certainly she was named after the Vegan Diet, which is virtually the opposite of both Paleo and Keto Diets, so I’m not sure how all your parents got along back in the day. While there is certainly nothing wrong with eating a mostly plant-based diet, with foods from every kingdom, including mushrooms, vegetables, fruits, legumes like lentils and peas, beans, sea vegetables, and whole grains, which I call “smart carbs”. These are slow-burning foods that don’t raise your blood sugar, and take a long time to digest, so your body uses the calories as fuel in a sensible and sustainable manner. 

“The problem is most people don’t eat all of these foods, or know where to buy them or how to cook them so that they taste really good. Plus, you have to eat complete proteins like quinoa, wild rice, and other grains mixed in with legumes, seeds, nuts, and beans to get a complete nutrition profile. Most vegans or vegetarians simply don’t eat any meat or other animal products, but are not necessarily making good food choices, like eating organic, local and sustainable whenever possible, or eating plant-based proteins, and a wide variety of foods.

I like to eat this way, but after a day’s work, I don’t have the time to cook for hours. I like to eat like a vegetarian, but with meat on top! And Raspberry, well, she tries, but we try to at least eat organic and so on. And... oh, look, here she is now!”

We were all starving at that point and dug into those controversial chicken sandwiches, even Vikan. I made a mental note to have a really good walnut salad for dinner. I looked around and thought, I know how we can get these kids back to California without anyone bothering them anymore. We made a plan. We called up all the agents and fitness instructors, and got them to agree to put these chicken sandwiches in everyone’s trailers, green rooms and lockers. This way, the aroma attacks them when they come back from training or performing, and they can’t resist. Afterwards, they’ll rethink their fad diets and come to their senses, fire their nutritionists, and even the vegans will have a cup of bone broth once in a while maybe.

I closed up the office for good this time for real. Said goodbye to our guests, and refused payment. I was good, clear-headed and ready for my next adventure. A couple days later I got a check in the mail from one of these chicken franchises thanking me for increasing their stock valuation. Raspberry and I took the money and, well, I can’t tell you where we’re going, because I think the nutritionists’ union is after me.

[healthbolt-blog]

New Post has been published on Health bolt

New Post has been published on https://www.healthbolt.net/healthy-but-tasty-food/

Healthy But Tasty Food

Contents

Easy healthy main dishes

Watch food network shows

Healthy food meals

Super heart healthy

Actor, chef and author of the cookbook Life Is a Party (buy in on Amazon.com, from $18), David Burtka chatted with EatingWell …

What Are The Most Nutritious Foods "It’s possible that programs encouraging healthy diets may unintentionally lead to more waste," Jaenicke says … The thing … easy healthy main dishes The go-to recipes you may rely on for easy meal prep might not work with how you eat now, or figuring out how to build a … World’s 50 Most delicious foods

Adding more veggies, fruits, nuts, seeds, fish, and whole grains to your diet can help lower your levels and reduce plaque …

Apr 24, 2014  · These tasty clusters offer up two appetite-suppressing ingredients: The oatmeal contains 1.7 grams of resistant starch, and the dark chocolate is full of healthy fats to help curb cravings.

Food Network Free Recipes On the food network kitchen app, you’ll find plenty of recipes … like the buckwheat flour used in this recipe. It’s not … watch food network shows, full episodes, cooking videos, food videos and recipe videos. Magazine; … Dairy-Free Peanut Butter Shake … Make the Food Network Kitchen App Your Go-To Valentine’s … Healthy And Tasty Com Recipes Tasty recipes, Tasty Videos, Cooking Ideas, Chicken recipes, Asian recipes, Meat recipes, Healthy recipes, Dinner ideas, Pasta recipes, Dessert recipes and more! Tasty.co is a recipe website that maybe sells one knife … Mike Mann had the domain name Tasty.com developed back in 2012 and then again this year. Easy Healthy Main Dishes The go-to

Rather than wonder what ingredients are in each menu item or spend forever talking to the waiter about your dietary …

Healthy And Yummy Recipes easy appetizer ideas and delicious dip recipes are a must. What would football be without your … We’ve also included a few … Cooking Healthy Meals For The Week Food startup Thistle aims to be something different in the field of culinary businesses as it delivers thrice-weekly bags … I love salads like crazy, but

May 16, 2019  · T his is your “best-friend” guide to cook delicious, healthy dinners recipes for you and your family with minimal effort. From healthy chicken and meat recipes to light pasta or salmon dinners, these super easy and healthy …

Aug 18, 2019  · A heaping bowl of comfort food is a healthy way to start your day, especially if the idea of quick sugar fixes like cereal just isn’t your thing. To make things speedier, make the oatmeal the night before or on the weekend in a big batch.

Jun 13, 2019  · A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that …

Get healthy recipes, how-tos and tips from Food Network for every day of the week – from healthy, easy weeknight dinners to weekend appetizer recipes and healthy desserts.

Top 50 Healthiest Foods Cooking Healthy Meals For The Week Food startup Thistle aims to be something different in the field of culinary businesses as it delivers thrice-weekly bags … I love salads like crazy, but I definitely like to keep changing things up day to day, week to week. But just because we want … healthy food meals

35 Crazy Delicious, Healthy Shrimp Recipes. Shellfish game strong. By Sienna Livermore Holidays Nov 8, 2019 20 Gluten Free Thanksgiving Desserts So You Don’t Have To Miss The Best Part Of The Meal.

WALTHAM (CBS) — We know kids who eat nutritious food at school think better during the day, but for many reasons that can be …

Thankfully there are plenty of super heart healthy, delicious, and, most importantly, easy-to-make recipes out there that you …

[gunneronhealth-blog]

Healthy And Balanced Diet Regimen Means A Healthy And Balanced Earth, Research Shows.

We're pounded with dieticians food recommendations for a healthy body, but what regarding our brains? The type of diet we motivate while pregnant describes fine-tuning your eating behaviors to guarantee you are receiving appropriate nourishment for the wellness of you and your baby. Healthy and balanced eating while pregnant is essential to your baby's growth and development. In order to get the nutrients you need, you must consume from a selection of food teams, including veggies and fruits, bread as well as grains, healthy protein sources and dairy products.

Brian Wansink is a professor at Cornell University, and he has finished a variety of researches on just how your setting shapes your consuming decisions. Most of the ideas listed below come from his popular publication, Brainless Eating (audiobook ). Below are some of his best practical methods for using choice architecture to make healthy and balanced eating much easier.

Team up. You need all the assistance you can obtain-- so obtain your partner aboard. Walk rather than viewing TELEVISION after dinner, as well as make a commitment to staying with a post-baby diet plan together. Beginning by freing your refrigerator as well as pantry of high-fat and also refined foods, then stockpile on fruits, veggies, entire grains, dairy products, lean meats, chicken as well as fish-- and watch on each others' consuming routines also.

Probably one of the most crucial adjustment the majority of people require to make when trying to get leaner is to change refined foods and refined sugars in their diet. The body simply loves saving these as fat, so instead aim to consume fresh vegetables, protein as well as healthy fats. Making this change will see you lose that undesirable fat while keeping your muscular tissue.

Much less than 30% of total power intake from fats (1, 2, 3). Unsaturated fats (found in fish, avocado as well as nuts, and also in sunflower, soybean, canola as well as olive oils) are more effective to hydrogenated fats (discovered in fatty meat, butter, palm and also coconut oil, cream, cheese, ghee and also lard) and also trans-fats of all kinds, consisting of both industrially-produced trans-fats (located in deep-fried and also baked foods, as well as pre-packaged treats and foods, such as icy pizza, pies, cookies, biscuits, wafers, as well as cooking oils as well as spreads) and also ruminant trans-fats (discovered in meat as well as dairy products foods from ruminant pets, such as cows, lamb, goats and camels). It is recommended that the intake of hydrogenated fats be minimized to much less than 10% of complete power intake and trans-fats to less than 1% of total energy intake (5 ). Particularly, industrially-produced trans-fats are not part of a healthy and balanced diet plan and also need to be avoided (4, 6).

The gathering of evidence on behalf of (a) diet plans comprising preferentially minimally refined foods straight from nature as well as food composed of such active ingredients, (b) diet plans comprising mostly plants, as well as (c) diet plans in which animal foods are themselves the products, straight or inevitably, of pure plant foods-- the structure of pet flesh and also milk is as much affected by diet plan as we are (31 )-- is notable for its breadth, deepness, variety of techniques, as well as uniformity of searchings for. The instance that we should, without a doubt, eat real food, mainly plants, is all but incontrovertible. Possibly luckily, this exact same nutritional theme offers considerable advantages to other types, the environment around us, and even the ecology within us (136 ).

When it comes to your diet plan, one of the most present recommendations is maybe the kind that starts with 'eat less' or 'restrict fat'. I've never ever been encouraged as well as I'm not the only one. The majority of us might feel overloaded with contrasting nourishment as well as diet regimen point of views yet I have actually learnt that starvation is not the remedy, developing an equilibrium is. It is vital to obtain the ideal type and also amount of foods to support a healthy and balanced lifestyle. What is a balanced diet regimen? A diet regimen that concentrates on supplying all the nutrients that your body requirements. It includes macronutrients like protein, carbohydrates as well as fat together with micronutrients that include minerals and also vitamins. Each of them has a various duty to play in preserving various body functions.

The best source of nutrition is food as well as beverage, not nutritional supplements. You can obtain all the nutrients you need from a well balanced and also healthy and balanced diet plan. Unless your physician or diet professional suggests supplements, you do not need them. lowering your cholesterol levels - if the healthy fats replace saturated (poor) fats in your diet.

Including kidney beans, or various other legumes, is a great means to add fibre to your diet plan. Anderson JW, Baird P, Davis RH Jr, et al. 2009, 'Wellness advantages of nutritional fiber', Nutrition Reviews, vol. 67, no. 4, pp.188-205. More details right here. Trace elements seem like a complex word, yet realistically they're already an all-natural part of your diet, existing in all (well, most) of the foods you consume.

Nuts have actually been revealed to lower blood cholesterol. As well as for a heart-healthy nut, almonds make a wonderful choice. They have plant omega-3 fatty acids, vitamin E, magnesium, calcium, fiber, and heart-favorable monounsaturated and polyunsaturated fats. Most joggers can determine their suitable diet plan through trial and error yet with assistance, the moment from trial and error to success can be greatly lowered," states Lauren Antonucci, a signed up dietitian.

[yummynutrition]

Plant Based versus Animal Based Diets

Today, I will be talking more about eating vegetables. Frankly speaking, I am not a big fan of vegetables but I don’t hate them either. I could say…I am trying to have a balanced diet although it does not always work out. But we all know that vegetables are good for you so let’s talk about this plant based diet, shall we?

[ Photo by Christine Sponchia, www.pixabay.com ]

▣ What is the definition of a plant-based diet?

Kathy McManus, Director of the Department of Nutrition and Director of the Dietetic Internship at the Brigham and Women’s Hospital wrote in Harvard Health Publishing that plant-based diet is not something you must have vegetables only for the rest of your life(Katherine, Harvard Health Blog). Plant-based diet would be eating patterns focus on foods primarily from plants, not all of them. This will include not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans.  Rather, you could say you are proportionately choosing more of your foods from plant sources and that is exactly what I always think about although somehow it feels like I am into meat-based diet adding vegetables on it, instead. But, now I am interested in this plant-based diet.

[ Photo by FotoshopTofs, www.pixabay.com ]

▣ 3 health benefits of following a plant-based diet versus the currently high animal based diet that is generally followed.

1. Reduce the risk of cancer(Publishing, Harvard)

The researchers from World Cancer Research Fund/American Institute for Cancer Research(WCRF/AICR) compared the records with several established nutrition plans and found that the people who most closely followed the WCRF/AICR diet* had 12% lower risk of cancer over all. The diet appeared to be especially protective against certain cancers, such as prostate and colon cancer

* WCRF/AICR) emphasizes a plant-based diet rich in whole grains, vegetables, fruits, and legumes like beans and lentils, with limited amounts of red or processed meat (no more than 18 ounces per week) and a strong emphasis on eliminating all processed foods, sugar-sweetened drinks, and alcohol

2. Lower risk of developing coronary heart disease(Nutrition 2018)

Nutrition 2018-the flagship meeting of the American Society for Nutrition, held in Boston in 2018, the researchers shared some of study results found in plant-based diet. In Netherlands, they researched almost 6,000 people; and the team found that those who ate a high ratio of plant-derived protein to animal-derived protein were at lower risk of developing coronary heart disease later in life.

3. Prevent premature death(Heidi Godman, Harvard)

In the Annals of Internal Medicine, researchers looked at the dietary habits of more than 10,000 women in their 50s and 60s and compared them to how the women fared health-wise 15 years later. Women who followed a healthy diet during middle age were about 40% more likely to live past the age of 70 without chronic illness and without physical or mental problems than those with less-healthy diets. The healthiest women were those who ate more plant foods, whole grains, and fish; ate less red and processed meats; and had limited alcohol intake. That’s typical of a Mediterranean-type diet, which is also rich in olive oil and nuts.

▣ In my future culinary profession, can I see myself incorporating plant-based foods in my menus? Why or Why not?

I always thought plan-based diet would be something truly vegan, and frankly speaking I am not a big fan of vegan menus. I would love to put a lot of vegetables on any main course but thinking of vegetables being the main course, it just did not come to my heart directly. I just love the sound of steak crackling and the taste of those fats and meats.

However, after seeing one of my best friend getting a heart attack last week(he survived thanks to an unknown passer-by), I am thinking that maybe I should start to add more veggies on the plate. And the fact that plant-based foods does not have to be all veggies, it really relieved me in a way. I am thinking of creating a menu using a good meat as garnish rather than a main meal.

Not all are crystal clear yet, but I may start to create something I never had a thought about. Still, having my kids eat all those vegetables on plate would be my major problem to be solved at home.

▣ Share a vegan recipe, in a standard recipe format

I thought about what I should prepare for this mission for a quite long time and I decided to make up a new one based on popular Korean soup. It is called “된장찌개(doen-jang-jji-gae) and it would be “soybean paste soup” in English.

Base stock of this soup would be usually made from beef or kelp and dried anchovies. However, since I was going to make a vegan menu, I decided to use vegetable stock!! I’ve never done this before but really hoped it would work out well.

So I started off with veggies stock.

- 1kg Onions - 500g Carrots - 500g Celery - 2 Bay Leaves, 20 Black Peppercorn, Thyme, 15g Garlic) - 4L of Water

I added garlic in the stock because I thought if I used the original vegetable stock, it would be too much different from original menu. I wanted to add something that has a lot in common with Korean recipes. I simmered it for 45 minutes and now the stock is ready.

“Doen-Jang-Jji-Gae” Recipe

Ingredients(2 Servings)

- 110g (White) Zuchinni, small dice - 120g (White) Potato, small dice - 60g Button Mushroom, small dice - 100g Onion, small dice - 15g Garlic, minced - 20g Go-Choo-Jang(Korean Red Chili Pepper Paste) - 80g Doen-Jang(Korean Soybean Paste) - 1.5~2.0 T Perilla Oil(or Sesame Oil) - 500ml Vegetable Stock - 3g Red Chili Pepper - Enoki Mushroom(preferred) - Tofu(preferred)

Equipment

- French Knife - Cutting Board - Scale - Measuring Cup - Ttukbaegi (Earthen Pot) : keeps soup hot(or Regular Pot)

Preparation

1. On a medium high heat, place the pot until it gets hot. 2. Put oil in the pot and put minced garlic in. 3. After 1~2 minutes, when garlic aroma comes out fully, add onions and stir. 4. When onions get translucent, put potatoes in and stir. 5. After 3 min, add zucchini and stir.(Vegetables do not need to be fully cooked) 6. Add pepper and soybean paste and stir well. 7. Add stock and bring up to boil. 8. Lower the heat to medium and skim the bubbles from time to time. 9. Add button mushroom in and bring the heat up once again to boil. (You can add diced tofu with button mushroom if you have it ready)   10. Add enoki mushroom and slice pepper as garnish just before turning down the heat. 11. Serve whole pot.

Step by Step

[Oil in the hot pot. Olive oil would not be preferred.]

[Garlic in. Stir well until garlic aroma comes out fully.]

[Add onions and stir well until onion gets translucent]

[Add potatoes in and stir well. If it gets too dry, you can add more oil in.]

[Add zucchini as well. cut off the seeds if possible]

[Add both of the pastes and stir well]

[Add the stock and bring up to boil]

[Skim the bubbles and put button mushroom in]

[Add enoki and sliced pepper. It’s good time to add tofu]

[With tofu in, a nice bowl of soup with steamed rice]

▣  Reflect on my experience. How easy was it to find ingredients? Did I learn a new culinary skill while making the dish? What were some of my challenges? Would I make this recipe again?

Since this is a bowl of vegetable soup, it was not difficult to buy all the needed ingredients from local market. However, the taste of vegetables are not the same from the ones I had back in Korea. Of course, it would be awkward to expect something exactly the same with the ones grown in Ontario and the other ones grown outside of this country.

I did not learn any new skills, but I did find out how different the food would taste when other types of stocks are used. The first impression from my family was that it tastes like western menus and not Korean. My wife also mentioned that this menu reminds her of goulash with just a little bit meats although she knew that this was a vegan. Even to myself, it tasted quite different from the original soup and it even felt like a loaf of bread would be matched better than rice.

I prefer this soup with beef stock in it. Korean version of beef stock for this menu would be using marinated beef instead of using bones and meats from the oven. That said, this new menu did not make it to the top of my favourite menus but it surely gave me some insights.

I would make this menu once again for friends who has never had any chance to taste traditional Korean menus. I am thinking of making this one and original one separate and have them taste both at the same time. I think it would be a good opportunity for them to taste and evaluate. Or...I would make this vegan version when I get sick. They were so easy to digest on the night I had them for dinner that I had to eat something before I went to bed. Either way, I think it was a wonderful experience!!

Works Cited

Katherine D. McManus, LDN. "What Is A Plant-Based Diet And Why Should You Try It? - Harvard Health Blog". Harvard Health Blog, 2019, https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

Publishing, Harvard. "Specialized Diet Gets High Marks For Preventing Cancer - Harvard Health". Harvard Health, 2019, https://www.health.harvard.edu/cancer/specialized-diet-gets-high-marks-for-preventing-cancer

"Nutrition 2018: New Data Confirm Health Benefits Of Plant-Based Diet". Medical News Today, 2019, https://www.medicalnewstoday.com/articles/322072.php#2

Godman, Heidi. "Adopt A Mediterranean Diet Now For Better Health Later - Harvard Health Blog". Harvard Health Blog, 2019, https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846

[gethealthy18-blog]

Guide to Healthy Protein Sources

New Post has been published on http://healingawerness.com/news/guide-to-healthy-protein-sources/

Guide to Healthy Protein Sources

Second to fat, protein is one of the most misunderstood and sometimes vilified sources of nourishment. Protein can be obtained from a large variety of foods, but many disagree as to the healthiest sources of protein and how much we really need. Some prefer to get their daily allowance from meat, others from soy, others from dairy… and the list goes on. (Some even prefer to get protein from a powdered concoction of dried whey and chemicals… but I digress…)

All of these conflicting (and sometimes counterintuitive) perspectives can make choosing healthy sources of protein difficult. In this post, I’ll go over which foods are a healthy protein source and how much we should include in our diets.

Warning: As with most things in health, it’s not a one-size-fits-all answer…

What Is Protein?

Proteins, on a strictly molecular level, are made up of amino acids in a linear chain. The sequence of amino acids in a protein molecule is defined by the sequence of the gene for that protein.

While many plants and microorganisms can create all 20 proteins “in-house,” animals (including us) must get some of them from diet. The proteins we can’t create ourselves and must get from diet are called essential amino acids. We obtain these amino acids from different types of proteins in our diet.

There are 20 standard amino acids specified by the genetic code (as Dr. Ben Lynch explains in this podcast). Proteins are absolutely essential to every cell function within our bodies, many as enzymes that are catalysts for metabolic reactions.

Why Is It Important?

Through digestion, proteins are broken down for use in all parts of the body. Protein can be broken down into glucose if the body is in need of it, but it is the least preferable source of fuel for energy as it is difficult to convert (unlike carbohydrates). This is also the reason that, contrary to popular thought, we don’t need to eat constantly to “keep our metabolism burning.” The body naturally uses other forms of fuel first, breaking down muscle last.

That being said, a long-term, low-fat, restricted-calorie diet will lead to muscle burning.

The human body needs a diet that contains adequate amounts of proteins from the right sources (we will get to this in a minute). This is the reason a vegetarian diet can (but not always) cause problems within the body. (Vegetarian diets, in general, also tend to be higher in carbohydrates and lower in fats, and both of these factors contribute to the potential problems with a vegetarian or vegan lifestyle).

Adequate protein is absolutely vital, especially in growing children, as the body uses it for:

immune function and support

the building of cell membranes

cell and tissue creation and repair

transporting oxygen and nutrients throughout the body

producing hormones and enzymes

Clearly, protein is an important part of the diet, but not all proteins or sources of protein are equal.

Complete vs. Incomplete Protein

There are two categories of protein sources. Complete proteins are high-quality proteins that contain the essential amino acids we need for basic body function. These proteins are more easily absorbed by the body and are found in meats, eggs, fish, poultry, and dairy.

Incomplete proteins are a lower quality protein that do not contain all the necessary amino acids. These are found in grains, beans, vegetables, fruits, nuts, and seeds.

If you’ve been around my blog much, you know I personally don’t consume many grains or high carbohydrate foods. My stance on this has softened over the years as research increasingly shows health (and the ideal diet) is highly individual according to our genetics. Instead, I opt plenty of vegetables with seafood, moderate amount of grass-fed meats, vegetables, and the other healthy protein sources below.

Is Meat the Best Source of Protein?

Without diving into all of the controversy, I will say: not all meat is healthy or a great choice for protein. The old saying “You are what you eat” rings true here. The confounding factor is that your dietary protein (meat) is what it eats, also. Besides the extra body fat caused by these grain foods, these poor animals get really large doses of toxins to store in this fat from all the pesticides, herbicides and antibiotics used on these grains.

If grains are bad for us (and I suspect many modern ones are), it isn’t the best idea to eat a bunch of animals that have been fattened up on genetically modified corn or soybeans in an attempt to get health (according to Dr. Zach Bush in this podcast and other experts I’ve interviewed).

Let’s look at beef for an example. Cows were meant to eat grass (they are ruminants). When cows do eat grass, they function largely without disease and when slaughtered, have over five times the nutrients of grain-fed cows. The problem is that cows who eat grass don’t gain weight and don’t sell for as much. In the name of fast profit, we have converted entire species of animals to diets they were not meant to eat.

Grass-fed and free-range meats can often be found at farmers markets or through local farmers. (Just be sure to check that they are truly eating only grass and truly have room to run.) Some farmers offer cow-sharing or cow-pooling, which allows you to purchase 1/4 or 1/2 of a cow when it is live and then receive the meat after it has been butchered. Similar arrangements often exist for chickens.

I personally buy our meat from local farmers through cow-sharing, but there are also online options for those who don’t happen to live down the street from a grass-fed beef ranch. If buying at stores that carry these options, look for labels like “organic,” “exclusively grass-fed,” and “free-range pastured.” Beware of labels like “all-natural,” “hormone and antibiotic-free,” and simply “free-range,” which carry no real weight and are not monitored.

Healthy High-Protein Food Sources

It’s not always easy to know which proteins are good for the body and which ones aren’t. So, I’ve compiled a list of the best protein sources so you’ll know what to look for. To find healthy sources of protein, you will have to get a little creative, but it is possible!

Grass-Fed Beef

Beef is an excellent source of many nutrients including:

Vitamin B12 – Vitamin B12 is important for red blood cell formation and healthy brain function.

Vitamin B3 – This vitamin is important for a wide range of processes in the body from the skin to the nervous system.

Omega-3 fatty acids – These essential fatty acids are important for balancing inflammation in the body and supporting heart health.

Vitamin B6 – One important function of vitamin B6 is in helping the body produce melatonin. Melatonin is crucial for healthy sleep and circadian rhythm.

Selenium – This nutrient plays a part in many functions in the body including reproduction, thyroid function, DNA production, and immune function.

Iron – Iron is another essential nutrient that helps make red blood cells that carry oxygen through the body. There are a few different kinds of iron, but animal sources contain the most bioavailable kind, heme.

Zinc – This mineral is important for the immune system. It helps the body fight infections and heal wounds. It’s also important for optimal growth.

Phosphorus – This nutrient works with calcium to build bones and plays a part in energy production. Phosphorus also plays a structural role in cell membranes.

Choline – This nutrient is needed to produce acetylcholine, an important neurotransmitter for brain and nervous system functions including memory, mood, and nerve impulse transmission.

Pantothenic acid (B5) – This vitamin is incredibly important. It helps build red blood cells, and like other B vitamins, helps convert food into energy.

Conjugated linoleic acid (CLA) – This fatty acid is important for a healthy immune system and metabolism.

While conventional beef may have the same nutrients, grass-fed beef is much higher quality and includes higher quantities of many nutrients including omega-3 fats and CLA. Many studies have been done and support the health benefits of grass-fed beef over conventional. For example, a reputable 2010 study covering 3 decades of research that found grass-fed beef has a healthier lipid profile, higher CLA, and has a better omega-3 to omega-6 ratio.

Organ Meats

Organ meat isn’t most people’s first choice for dinner, but maybe it should be! This unpopular protein doesn’t deserve its bad rap as it is incredibly healthy and nutrient dense. In traditional cultures organ meat was the most desired meat and muscle meat was often fed to the dogs.

Liver, for example, contains:

Vitamin A – Vitamin A plays an important role in healthy vision, and healthy heart and kidney function. It’s also important for immune support and reproductive health.

Riboflavin (B2) -Riboflavin helps synthesize food into energy and is important for cellular development and function.

Folate (B9) – Folate is an important nutrient for pregnant women (it helps avoid birth defects) and is an important part of rapid cell division and growth and the formation of DNA. Unfortunately, many of us get a lot of folic acid, the synthetic version of folate, which is not as well absorbed and can be problematic.

Copper – Copper plays a part in regulating energy production, iron absorption, and brain function. It’s also important for healthy bones, blood vessels, nerves, and immune function.

Other organ meats are similarly high in nutrients. For example, beef heart contains many of these same nutrients plus lycopene. Organ meat is relatively inexpensive, so if you couldn’t buy all high quality organic meat, organ meat would be the best one to choose to buy organic and pastured. I don’t have a local farm that is a good choice, so I get mine from Wellness Meats or ButcherBox.

Free-Range Pastured Chickens and Eggs

Research published in 2012 shows that pastured poultry (not cage-free or other labels that don’t mean anything) are healthier and produce healthier meat.

Chicken contains many necessary nutrients including vitamin B3, selenium, vitamin B6, phosphorus, choline, vitamin B5, and vitamin B12>

Eggs are a budget-friendly and healthy source of protein, if you tolerate them. Choose eggs from free-range or pastured chickens as they contain more vitamin D, an essential vitamin important for bone growth, immune function, and inflammation regulation. A 2010 study found that eggs from pastured hens were higher in omega-3 fatty acids as well as some other nutrients.

Wild Game

Meat from wild game like deer, elk, turkey, etc. is a healthy source of protein. Wild game will contain many of the same nutrients as farm-raised beef and chicken, but may also include other nutrients. This is because, in theory, wild game has access to a wide variety of their natural diet. With wild game you don’t have to worry about what it is fed because it feeds itself (its natural diet)!

Healthy Seafood

Sadly, our manipulation of the food chain doesn’t stop with cows and chickens. We are now commercially farming fish like salmon and also catfish, which are almost completely raised in farms.

The same rule applies here–we are feeding animals foods they were not meant to eat, and their health suffers because of it. These fish suffer from disease and have much fewer nutrients than wild-caught varieties.

Wild-caught fish and other seafood, on the other hand, have a much higher nutrient/trace mineral profile and are much healthier for human consumption. Look for labels like “wild-caught” on fish. Avoid fish that doesn’t specifically say it is wild-caught, and avoid farm-raised. Wild-caught sources are more likely to be eating their natural diet.

Other healthy seafood tips:

Opt for oily fish like salmon or sardines, which are an excellent source of omega-3 fatty acids. They are also a good source of calcium and magnesium.

Shrimp is also a unique source of the carotenoid astaxanthin, an antioxidant linked to improved blood flow and lower oxidative stress.

Don’t forget lobster! It contains contain selenium, vitamin B12, phosphorus, copper, and iodine.

For more tips on selecting seafood, see this post. I have several local sources for fresh seafood, but also order some frozen seafood from this company and stock the pantry with Thrive Market sardines or tuna (a real budget saver… more on this next).

Canned Fish/Sardines

If you have to opt for conventional fish, go for cans of wild-caught chunk-light (not albacore) tuna or sardines (in water, not vegetable or soybean oil!). While this may seem weird, these fish contain the smallest amounts of mercury because they are low on the food chain. Canned salmon is also a decent choice as it’s usually wild-caught (always double check the label though!). I love the Thrive Market brand.

Nuts/Seeds/Dairy

Foods like raw nuts or seeds (note: peanuts are not nuts) and organic high-fat unsweetened plain yogurt also contain adequate amounts of proteins and are acceptable options (though in lesser amounts). Here’s what to look for:

These are incomplete proteins, so you won’t get the same nutrient-bang for your buck, but they do contain some good protein and are a good way to mix-it-up once in a while.

Proteins to Avoid

There are many sources of quality protein, but there are also some that are not healthy and should be avoided if possible:

conventionally raised beef and organ meats

conventionally raised chickens and eggs

farmed seafood

sweetened or processed dairy sources

nuts cooked in hydrogenated vegetable oils (most of them!)

beans and legumes (unless you tolerate them well)

fermented soy (read more about I choose not to eat most soy products here)

It may not always be possible to eat 100% organic, pastured, or grass-fed protein, but it’s still good to know which ones are best avoided if possible.

How Much Protein Do We Need?

According to the official Recommended Dietary Allowance (RDA) recommendation, we should eat at least 0.8 grams of protein per kilogram of body weight. I used their online calculator (which takes into account things like gender, pregnancy, weight and height, and activity level) and found that my RDA recommend amount of protein is about 60 grams per day. (For reference, a 3 ounce piece of chicken breast has about 26 grams of protein, so 6 ounces would bring me to my full requirement for the day!)

While my body may be able to function on 60 grams of protein a day, many sources suggest we actually need more protein. Let’s look at some of the opinions:

A 2015 document published in The American Journal of Clinical Nutrition recommends at least twice the RDA amount of protein, based on the conclusions of more than 60 health and nutrition experts in an international summit. (This is echoed by Harvard Medical School, although they warn against overconsumption of red meat, a point I agree with if not grass-fed.)

This blog post from RobWolf.com weighs the evidence for consuming around 100 grams of protein per day, on average.

Chris Masterjohn, a PhD in Nutritional Sciences, aims for 1 gram of protein per pound of body weight, as a man with the goal of building lean muscle.

What I take from this as a general rule is that most adults need upwards of 50 grams (many need closer to 100 grams) of protein a day. Pregnant women and many men need to consume the higher range of this scale.

This protein can come from beef, chicken, organ meats, wild game, eggs, nuts, seeds, yogurt, and other healthy sources, and even 100 grams really isn’t much when you cut the processed foods and carbs. Check out my food page for some recipe ideas!

Bottom Line

Conventional wisdom tells us that all protein is created equal. But in reality there are some sources that are better than others (sometimes by a lot). Choosing protein sources that come from healthy animals first is always the best way to get good quality protein that will nourish the body.

What is your daily protein intake? What is your favorite source? Tell me about it below!

Sources:

A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/

Research shows eggs from pastured chickens may be more nutritious. (n.d.). Retrieved from https://news.psu.edu/story/166143/2010/07/20/research-shows-eggs-pastured-chickens-may-be-more-nutritious

The grass is greener: Farmers experiences with pastured poultry. (n.d.). Retrieved from https://www.researchgate.net/publication/236974606_The_grass_is_greener_Farmers_experiences_with_pastured_poultry

MacLachlan D. J., Bhula R. (2008) Estimating the residue transfer of pesticides in animal feedstuffs to livestock tissues, milk and eggs: a review. Australian Journal of Experimental Agriculture 48, 589-598. https://doi.org/10.1071/EA07196

S. M. Waliszewski, S. Gomez-Arroyo, R. M. Infanzon, O. Carvajal, R. Villalobos-Pietrini, P. Trujillo & M. Maxwell (2004) Persistent organochlorine pesticide levels in bovine fat from Mexico, Food Additives & Contaminants, 21:8, 774-780, DOI: 10.1080/02652030410001712736

Nancy R Rodriguez, Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health, The American Journal of Clinical Nutrition, Volume 101, Issue 6, June 2015, Pages 1317S–1319S, https://doi.org/10.3945/ajcn.114.083980

Source: https://wellnessmama.com/1015/healthy-protein-sources/

[edgystuff]

The Old World Diet

Want to stop your constant fatigue, brain fog, feeling of being bloated? Want to start waking up early, jumping out of bed? Want to have more energy than you remember ever having? This diet can do that for you.

Growing up in France, food on the table used to always come well prepared - peeled, cooked until very soft, prepared at home. Many dishes were following traditional recipes that had been perfected over centuries. Since globalization had not quite happened yet, fruits and veggies were locally grown and only appeared when in season - and even then I wasn’t that big on them, I was nuts about nuts. Grass-fed red meat was consumed no more than once a week, and chicken was a delicacy, reserved for special occasions, freshly killed from the local farm. A pet peeve I developed was snack packages being left open - see, they would go stale within a couple days. No human ate corn really, it was known to be animals food. I can’t remember any exposure to soy, except in my teenage years when I started enjoying Asian food. And above all fresh baguette, pasta and other white wheat derivatives were the basis of our energy.

Since I was quite the rebel and had a tendency to question absolutely everything, especially when it came from my parents, I was very suspicious of the French countryside food traditions. For me a lot of that food selection and meticulous preparing was akin to old wives’ tales. Moving to the US in 2003, then in my early twenties, was a pivotal moment for my diet. I started following all these pseudo-health advices, eating a lot more varied fruits, vegetables and legumes. For the first time they came to me with skin on, partly cooked, sometimes raw, because see otherwise “you lose all the vitamins.” Any fruit could be obtained all year round, though it seemed quite tasteless. Meats were on the menu every day, especially chicken which was the cheap every day option.

Fast forward about 15 years and I had developed many debilitating health issues: massive fatigue and brain fog, blank memory, blurry vision, constant constipation. My brain felt just like a piece of plastic. I would find myself just sitting in my car in a daze. I would sometimes go a full week without going number two (it’s quite a terrible feeling). Most of the time I couldn’t gather any energy to exercise, feeling just knocked out. This made me doubt everything, even my mind - maybe I was just utterly depressed and it created all my health issues? But I realized over time that certain food didn’t make me feel good, although it was so hard to pinpoint which ones. I was supposed to be eating healthy food, following the nutrition advices of many well crafted science-backed blog posts. I had tried gluten free and other arbitrary subtraction diets for months at a time but nothing seemed to feel good past the first couple weeks of positive placebo effect.

Then one day I decided to try something: to forget about what is said to be healthy, and instead to go back to my childhood diet. Exit many fruits and all the obscure grains, legumes and veggies I never heard of before age 20. Shoot for high quality meats, and less often. Satisfy that craving for bread and pastries. Well almost immediately I regained energy. Within a few weeks I was feeling my normal self again, with most symptoms gone. Within a few months, my sharpness and energy reached unprecedented levels - my brain was like overclocked, I could visualize decades-gone events sharply by memory, and my high levels of energy felt almost scary.

This was not the happy ending quite yet. Since I did not really understand what was truly bad for me yet, I then went through many relapses for another 2-3 years. Often times I was pressured by others to eat “healthy”, or I would convince myself that maybe I wasn’t sensitive to some food anymore. Maybe I was just dealing with a lot of stress of early parenthood and could not quite make the food choices I wanted. But finally it came together in 2019 when I put together my experiences with the teachings from the Plan Paradox book. Although the book has its flaws and shoots in too many directions, the main teaching is that plants don’t just give food away to us for free - they absolutely defend themselves with the largest chemical arsenal known to mankind! It makes so much sense, and is why animals need to have a very specialized diet to be able to handle a narrow set of food - and why it can take them hours or days to properly digest things. But somehow humans are now believing that they can eat anything, any time, and keep on with our crazy active lifestyles. Coming up with my new diet, I thought a good description would be “Old World Diet” for bringing me back to what Europeans refined over centuries.

Whole grain food, or how to kill you GI

Principles and rules

What are some principles of a good diet?

Your body and mind should feel good at most times. You should start feeling better right away, there is no “die off” period during which “some dying bugs release chemicals” (the die off period is the most common excuse for bad diets).

Your weight should stay same or reduce, even though you are eating until full satisfaction.

Your GI should not hurt, feel bloated or constipated in any way. Regular daily bowel movements, typically in the morning.

The ideas of the diet can fit in a blog post, not a 700 page book.

Here are the main rules of the diet:

Stick to refined foods as much as possible. Refined doesn’t mean that you should go for chemicals - it means that the food was prepared in the “most evolved way” to make it the easiest to digest - shelled, peeled, deseeded, cooked until soft, etc.

Stay away from anything too sweet, especially fructose, which tricks your body into eating a lot of it. Many fruits are evolved to make you fat.

Stay away from anything known to be poisonous, or which may not be ripe for consumption. This seems obvious, but apparently not, look at all the potatoes.

What (bad stuff) you don’t eat is more important than what (good stuff) you eat. Stop harming yourself.

Supplements and vitamins are great. They are the way to bring back what was lost in processing - without the poisons.

You eat what the things you eat, ate.

The food list

With this in mind, the Old World Diet:

Main grains like wheat and rice are fine, but only in most refined form like white flour and white rice. Baguettes and other breading, white pasta is all good. Prefer bakery items that have risen by yeast (break up gluten) and are vitamin enriched. But stay away from whole grains! This includes most of corn based products, like corn flakes and most breakfast cereals. Also no to oats and other whole cereals found in most energy bars.

No legumes: anything soybean / soy based is off. Same for most bean and pea families. They are some surprise entries in this category, like peanuts and cashews (not nuts) which must be avoided.

Real nuts (shelled and peeled) are your friend. Best are pistachios, hazelnuts, and pecans. Almonds are fine but prefer peeled or as a flour.

Reduce meat consumption and shoot for highest quality like grass-fed beef and pasture raised chicken.

Fish and seafood should be your main protein, as long as wild caught to avoid corn feeding.

Milk should be A2 casein (coming from southern european cows). There are brands that promote A2 (like the A2 brand). But really, truly, just stay away from milk altogether if you can. It’s got enough calcium to build a cow, along with an overdose of vitamin D that increases its absorption. Hypercalcemia is a very debilitating condition. On the other hand, butter has little casein so is fine, but prefer yellow-colored European style butter.

Limit fruit consumption to only local, organic and very ripe fruit. Rule of thumb: it should smell very good. Still many fruit have high doses of fructose and are the surest way to become fat. Avocados are fruit, and although they don’t have the usual sugar, they personally make me feel really bad.

No nightshades! Potatoes, tomatoes, eggplant are off the menu. Maybe once in a while if peeled, deseeded, ripe and well cooked. Tomato paste may be ok.

Having a bit of regular sugar or maple syrup is fine, since they both have 50% or less fructose ratio. In general just avoid sugar and ban any fructose rich food (like honey).

For alcohol, the best is some clean white wine with lower sugars, like Sauvignon Blanc. Some red wine feels ok too, but it varies quite a bit based on skin content and amount of aging. Many beers seem to too much of the original lectins (the bad proteins attacking your gut) and are not aged long enough, so in doubt go for very clear Belgium-style ones. Overall the harder alcohols like whisky seem to be much easier to digest.

Overall it is close to the Plant Paradox diet, but with notable differences:

White wheat flour (with gluten) and white rice are fine really. Enjoy these delicious breads and pasta. That’s where you can draw most of your energy, and digesting them seem really easy once all of the gut-attacking substances are removed. Take the ones enriched with iron / thiamine / etc.

Avocados are not fine. Overall double check that the food is not banned in the FODMAP list.

White wine or champagne seems to go better than red wine, even with the need for sulfites.

A2 milk, so easy to digest. But really just ditch the milk.

Great: traditional white bread, enriched with vitamins

Easy dinner: sardines on a brioche bun, with white wine

Trusting our history rather than pseudo-science

Fairly simple diet isn’t it? Personally I have been feeling amazing and lost quite a bit of weight after just a few weeks on it. GI is working like clockwork. This diet just brings you back to the most evolved food humanity was using before the health craze shifted us off track. What we are seeing really with all these bad “healthy” diets, is that modern science and medicine have become self-fulfilling. They are somehow telling us what healthy foods are (which they are not, besides for animals with specialized digestion that have plenty of time to digest them), which in turn make us sick in ways that are impossible for your body to fix (mostly auto-immune diseases, so your body IS the attacker) and finally we are given medications to fix ourselves (but they are just about reducing the inflammation and pain really). It’s time to stop this vicious pseudo-scientific cycle. Think about it - humanity mostly evolved by preparing their food better than animals, starting with the discovery of fire for cooking, which gave them their huge advantage over animals. It is time to enjoy the benefits of humanity’s experience and live a pain-free, energy-filled life.

[zavalamegan96]

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