#Vitality-boosting meals

[wasif-health-tipps]

Mastering Blood Sugar Control: Strategies for a Healthier Life

Maintaining stable blood sugar levels is crucial for overall health and well-being. Fluctuations in blood glucose can lead to a range of health issues, from fatigue and irritability to more severe conditions like diabetes. Here’s a comprehensive guide to mastering blood sugar control through diet, exercise, and lifestyle changes.Understanding Blood SugarBlood sugar, or blood glucose, is the amount of glucose present in the blood. It’s a primary energy source for the body, but maintaining it within a healthy range is essential. Blood sugar levels are influenced by the food we eat, how we exercise, and various physiological factors.1. Balanced DietA balanced diet is the cornerstone of effective blood sugar management. Focus on these dietary principles:Choose Low Glycemic Index Foods: Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels. Examples include whole grains, legumes, and most vegetables.Incorporate Fiber: Fiber slows the absorption of sugar, which helps in controlling blood glucose levels. Opt for fruits, vegetables, whole grains, and legumes.Control Portion Sizes: Eating large portions can lead to spikes in blood sugar. Use smaller plates and be mindful of serving sizes.Limit Sugary Foods and Drinks: Reduce the intake of foods and beverages high in added sugars, like sodas, candy, and baked goods.2. Regular ExercisePhysical activity is vital for blood sugar control. Here’s how exercise helps:Improves Insulin Sensitivity: Regular exercise makes cells more responsive to insulin, which helps in managing blood sugar levels.Aids in Weight Management: Maintaining a healthy weight through exercise can improve blood glucose control and reduce the risk of developing type 2 diabetes.Enhances Overall Health: Exercise supports cardiovascular health, reduces stress, and boosts mood.Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.3. Consistent Meal TimingEating meals at regular intervals helps in stabilizing blood sugar levels.Don't Skip Meals: Skipping meals can lead to blood sugar drops or spikes. Aim to eat every 3-4 hours.Balanced Meals: Each meal should include a mix of carbohydrates, proteins, and fats to provide a steady source of energy.4. Stress ManagementChronic stress can affect blood sugar levels. Incorporate stress-reducing techniques into your routine:Practice Relaxation Techniques: Techniques such as meditation, deep breathing, and yoga can help manage stress.Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and blood sugar regulation.5. Monitor Blood Sugar LevelsRegular monitoring helps you understand how different foods and activities affect your blood sugar levels.Use a Glucometer: Track your blood sugar levels as recommended by your healthcare provider.Keep a Log: Record your blood sugar readings along with information about your diet, exercise, and any symptoms you experience.6. Seek Professional GuidanceConsult with a healthcare provider or a registered dietitian to create a personalized blood sugar management plan. They can provide tailored advice based on your specific health needs.ConclusionEffective blood sugar control is achievable through a combination of a balanced diet, regular exercise, consistent meal timing, stress management, and diligent monitoring. By adopting these practices, you can maintain stable blood sugar levels and support your overall health. Remember, individual needs may vary, so working with a healthcare professional is essential for developing a plan that works best for you. Blood Sugar Control: Strategies for a Healthier Life

[recipes2024]

Meet Jesse: tough guy, veggie enthusiast. 🌽🥦Wondering why? "Fresh veggies fuel your fire - boosting immunity, amplifying energy." We've loaded our meals with these power-packed gems, bringing you plates of pure vitality. 🍽️🌱 Join Jesse, embrace veggies, feel the difference! @vitalkitchenco #VitalVeggies #EatGreenLiveGreat #HoustonMealPrep #HTXFoodPrep #LocalMealPrep #HoustonEats #HoustonFoodie #HoustonFlavors #HoustonCatering #MealPrepHouston #HoustonFoodDelivery #HoustonMealDelivery #HTXMealPrep #HoustonHealthyEats #SupportLocalHTX #HoustonMealSolutions #HoustonFreshEats #MealPrepMagic #HTXFoodies #HoustonFoodCulture #HoustonGourmet #HTXFitFam #vital #vitality #vitalkitchen #vitalkitchenco #thekitchenco #thekitchencorner #kitchen #kitchenhacks #kitchenhack #toughguy #veggie #veggies #veg

[nenelonomh]

healthy habits for straight a's

healthy habits play a crucial role in academic success. here’s a detailed explanation of how they can help you get straight a’s, along with some examples:

1. balanced diet

a nutritious diet fuels your brain and body, improving cognitive functions like memory, concentration, and problem-solving skills. for example, eating a breakfast rich in whole grains, fruits, and proteins can enhance your focus and energy levels throughout the day.

2. regular exercise

physical activity increases blood flow to the brain, which can boost your mood and cognitive abilities. exercise also helps reduce stress and anxiety, which can negatively impact your academic performance. for instance, a daily 30-minute walk or a quick workout session can make a significant difference.

3. adequate sleep

sleep is essential for memory consolidation and overall brain function. lack of sleep can lead to poor concentration, reduced problem-solving skills, and lower academic performance. aim for 7-9 hours of sleep each night to ensure your brain is well-rested and ready to learn.

4. hydration

staying hydrated is vital for maintaining cognitive functions. dehydration can lead to fatigue, headaches, and difficulty concentrating. make sure to drink plenty of water throughout the day to keep your brain functioning optimally.

5. stress management

chronic stress can impair your ability to learn and remember information. practicing stress management techniques like mindfulness, meditation, or deep breathing exercises can help you stay calm and focused. for example, taking a few minutes each day to meditate can reduce stress and improve your overall well-being.

6. healthy social interactions

positive social interactions can boost your mood and provide emotional support, which is important for academic success. engaging in group study sessions or discussing topics with friends can enhance your understanding and retention of the material.

examples of healthy habits:

meal planning: prepare balanced meals and snacks ahead of time to ensure you’re eating nutritious foods throughout the week.

exercise routine: incorporate physical activities you enjoy, like dancing, swimming, or playing a sport, into your daily routine.

sleep schedule: establish a consistent bedtime routine to improve your sleep quality.

hydration reminders: set reminders on your phone to drink water regularly.

stress relief activities: find activities that help you relax, such as reading, listening to music, or spending time in nature.

by integrating these healthy habits into your daily life, you’ll create a strong foundation for academic success and overall well-being.

[interstellairs]

MAGICAL ADVICE FOR THE BOOKED & BUSY MAGICAL GIRLS

NOTES 。this is NOT a roleplaying account, nor is this a form of delusion. the owner of this account is a practitioner of witchcraft, and irl magical girls fall under the chaos magic and pop culture magic aspect of witchcraft.

recently, i have been torn between my magical duties and my mundane responsibilities, though i'm sure that i'm not the only one. everyone else has their lives, riddled with each of their own struggles, and sometimes we can get occupied with one aspect of our life that we completely neglect the others.

this comes into play as well for us magical girls who fight off monsters while attempting to balance 'normal' people things, such as our jobs or education. but how can one balance them and find the right time or schedule for each, without the feelings of being overwhelmed?

i relate to this a lot as a magical girl myself, sometimes fighting off entities and handling mundane activities at the same time can be the cause of why we are stressed and drained. in this post, i'll be explaining how this can be overcome!

⋆

01 · evaluate your schedule

examine whether or not your schedule is too much for you to bear if you combine magical activities with mundane activities, and think if the time you've allotted for those two aspects of your life are balanced to maintain a good psychological and physiological health.

do you get enough hours of sleep and do you skip your meals in order to attend to your magical duties? do you tend to spend a lot of hours at night participating in your magical girl activities, and do you still find the time to enjoy other things in your life?

this self-evaluation is vital so that you'll be able to figure out what it is that you really need to do, what you actually have to adjust in order to ensure a healthy magical schedule for yourself, as well as to properly care for yourself in times of stress. should there be any adjustments you want to do, base it on your schedule.

02 · time management

now that you have figured out and examined your day-to-day schedule, apply the skill of time management. it doesn't have to be in one go, you can implement it in small amounts per day until it becomes a reasonable and comfortable pace for you to work with. you can lengthen or shorten the amount of time that you dedicate to your duties, this is to make sure that it does not become a taxing task for you.

if you are busy, you can limit your magical girl patrols and the number of concept entities that you wish to take care of and manage. for example, you've only scheduled your magical girl duties for friday, and only do them when it's friday unless it is urgent.

this is to make sure that things don't go out of hand or are too stressful especially when we do lead our own civilian lives as well — highschool students, university students, or part of the working population. do things when you have the time for it and if you are available and capable to do so. you wouldn't want to suddenly receive a business phone call during a fight now, would you?

03 · mini-magical activities

if you cannot find the actual time to spend on things related to being a magical girl especially when you're focused on your other workload and are worried about 'abandoning' your practices, there is an alternative.

you can intertwine the magical and the physical together through little acts, and this can be used as well not only by the busy magical girls but those who struggle from chronic health conditions. by intertwine, i mean that you can allow your magic to.seep through your day-to-day life by creating tiny related acts to it.

you can use your own magical energy in order to boost up your manifesting or to ease up specific difficulties — a problem? pull the magical strings and weave your desired outcome through your magic, visualize it and intend it to be so, and watch your manifestations take effect. for me, this tends to work almost immediately and i've used it for various occasions, i didn't need to perform a ritual nor a spell work because my hand gesture was the only thing i needed.

another suggestion would be to set up magical protective wards or barriers in your space, or places that you feel are in need of magical protection, and this can be done via setting up sigils, energy work, visualization, incantations, and so on. you can also imbue magical energy into your meals or beverages in order to enhance certain effects of it if you wish, or to give yourself a good peaceful sleep.

04 · taking breaks

should there be a time where you think that none of the aforementioned advice would work, then you can simply retreat and take a break, no matter how long it is as long as your energy levels in accomplishing magical tasks are back to normal. there is absolutely no shame in rest because it is a form of productivity wherein you allow your mind and body to regenerate itself.

you can set up a timeframe of until when will your break last — would it be a few days, a few weeks, or a few months? it is definitely okay, take your time, and this is not a race. it's normal to get tired. this is the real world where we, as magical girls, experience real world things too such as fatigue, especially when being a real life magical girl isn't all sparkles and rainbows as other people may think it is.

you can be specific on what type of magical work you want to get a breather from, is it the fighting or all duties altogether? fighting can be tiring especially when injuries and wounds are to be expected, and whenever you get injured, you should always give yourself the time to catch up and heal. being a real life magical girl isn't like the fictional media after all.

if you feel or sense that your duties are pressing doubts and stress onto your mind, you can attempt to step back and distract yourself from it, considering the fact there are numerous facets to being a magical girl; the stark differences of real world traumatizing experiences and lighthearted moments that are just the two sides of the same coin as magical heroes.

⋆

on a different note, i have changed my username from pureresplendence —> interstellairs, though i assure you i'm still the same person and i remained with the name polaris.

coming back to what this post is primarily about, you should know when or where you have to prioritize yourself and your well-being. do not overexert your body or mind, and learn how to retreat when it is needed.

have a great voyage!

[dreamy-love222]

This is what happens after you eat

1 ) your blood glucose levels rises up (0h to 3h after eating)

2 ) your blood glucose levels go down (3 h to 6 h after eating)

3 ) after 9 hours your glucose levels stabilise

Once the food is digested the body ceases to produce insulin glucagon lets glycogen becomes our main source of energy

4) 11 hours after not eating you start to use fat as main source of energy. The average human body has about 80000 calories of fat on their body.

There is hormones that come into play during this stage

Somatotrophine

Glucagon

Testostérone

Adrénaline

T3 (triiodothyronine)

Somatomédine C (IGF-1)

These hormones basically have an important role in fat burning

5) after 12h to 16h after a meal after those hormones boost the utilising of fat as energy ketones are produced in the liver as a sub product of fat burning.

These ketones give energy to the heart brain and vital organs. Ketones activate neurones and reinforce intellectual functions this is the part where you start to feel productive and concentrated in your fast.

We tend to believe that the more we spend time not eating the worse the hunger will get and this is not true at all.

Fasting more than 72 hours or less when you eat small portions when you break your fast isn’t good for cardiovascular health so please take care 🩷 this is just for educational purposes because I think the human body is interesting

[bloodlily16]

I think Trahearne's pantry is 85% canned snow truffle soup specifically because of the stat boosts to condition damage and vitality. You open his pantry and it's all identical cans of mushroom soup, plus a tin of saltine crackers. The remaining 10% of the food is meal kits that Caithe puts together/buys and gives to Trahearne that are made of shelf-stable goods. Like. Cake mix+canned peaches+a baggie of spices+a piece of paper with a recipe for how to make dump cake. Trahearne takes the pie filling and eats it right out of the can with a spoon and leaves everything else. Caithe can never know. He takes multivitamins and thinks that makes it okay.

[southeastasianists]

Often described as the world’s largest Buddhist monument, Borobudur rises from the jungles of central Java: a nine-leveled step pyramid decorated with hundreds of Buddha statues and more than 2,000 carved stone relief panels. Completed in 835 AD by Buddhist monarchs who were repurposing an earlier Hindu structure, Borobudur was erected as “a testament to the greatness of Buddhism and the king who built it,” says religion scholar and Borobudur expert Uday Dokras.

Though Buddhists make up less than one percent of Indonesia’s population today, Borobudur still functions as a holy site of pilgrimage, as well as a popular tourist destination. But for the Indonesian Gastronomy Community (IGC), a nonprofit organization dedicated to preserving and celebrating Indonesian food culture, Borobudur is “not just a temple that people can visit,” says IGC chair Ria Musiawan. The structure’s meticulous relief carvings, which depict scenes of daily life for all levels of ninth-century Javanese society, provide a vital source of information about the people who created it. Borobudur can tell us how the inhabitants of Java’s ancient Mataram kingdom lived, worked, worshiped, and—as the IGC demonstrated in an event series that ended in 2023—ate.

The IGC sees food as a way to unite Indonesians, but the organization also considers international gastrodiplomacy as a part of their mission. Globally, Indonesian food is less well-known than other Southeast Asian cuisines, but the country’s government has recently made efforts to boost its reputation, declaring not one, but five official national dishes in 2018. To promote Indonesian cuisine, the IGC organizes online and in-person events based around both modern and historical Indonesian food. In 2022, they launched an educational series entitled Gastronosia: From Borobudur to the World. The first event in the series was a virtual talk, but subsequent dates included in-person dinners, with a menu inspired by the reliefs of Borobudur and written inscriptions from contemporary Javanese sites.

In collaboration with Indonesia’s Ministry of Foreign Affairs and other partner organizations, the first meal in the Gastronosia series was, fittingly, held at Borobudur, with a small group of guests. The largest event, which hosted 100 guests at the National Museum in Jakarta, aimed to recreate a type of ancient royal feast known as a Mahamangsa in Old Javanese, meaning “the food of kings.” The IGC’s Mahamangsa appeared alongside a multimedia museum exhibition, with video screens depicting the art of ancient Mataram that inspired the menu and displays of historical cooking tools, such as woven baskets for winnowing and steaming rice. Another event, held at Kembang Goela Restaurant, featured more than 50 international ambassadors and diplomats invited by the Ministry of Foreign Affairs.

But how does one translate 1,000-year-old stone carvings into a modern menu that’s not only historically accurate, but appetizing? “We have to have this very wide imagination,” says Musiawan. “You only see the relief [depicting] the food…but you cannot find out how it tastes.” The IGC designed and tested a Gastronosia menu with the help of Chef Sumartoyo of Bale Raos Restaurant in Yogyakarta, and Riris Purbasari, an archaeologist from the Central Java Province Cultural Heritage Preservation Center, who had been researching the food of Borobudur’s reliefs since 2017.

The range of human activities depicted in the reliefs of Borobudur is so wide that it has inspired research in areas of study stretching from music to weaponry. There have even been seaworthy reconstructions based on the “Borobudur Ships” displayed on the site’s lower levels, exquisitely rendered vessels like the ones that facilitated trade in ancient Southeast Asia. So it’s no surprise that Borobudur has no shortage of depictions of food-related scenes, from village agricultural labor, to the splendor of a royal Mahamangsa, to a bustling urban marketplace. Baskets of tropical fruit, nets full of fish, and even some modern Indonesian dishes are recognizable in the reliefs, such as tumpeng, a tall cone of rice surrounded by side dishes, which is still prepared for special occasions. Some images are allegories for Buddhist concepts, providing what Borobudur archaeologist John Mikic called “a visual aid for teaching a gentle philosophy of life." Uday Dokras suggests that these diverse scenes might have been chosen to help ancient visitors “identify with their own life,” making the monument’s unique religious messaging relatable. The reliefs illustrate ascending levels of enlightenment, so that visitors walk the path of life outlined by the Buddha’s teachings: from a turbulent world ruled by earthly desires at the lowest level, to tranquil nirvana at the summit.

Musiawan says that the IGC research team combined information from Borobudur with inscriptions from other Javanese sites of the same era that referenced royal banquets. While Borobudur’s reliefs show activities like farming, hunting, fishing, and dining, fine details of the food on plates or in baskets can be difficult to make out, especially since the painted plaster that originally covered the stone has long-since faded. Ninth-century court records etched into copper sheets or stone for posterity—some accidentally uncovered by modern construction projects—helped fill in the blanks when it came to what exactly people were eating. These inscriptions describe the royal banquets of ancient Mataram as huge events: One that served as a key inspiration for the IGC featured 57 sacks of rice, six water buffalo, and 100 chickens. There are no known written recipes from the era, but some writings provide enough detail for dishes to be approximated, such as freshwater eel “grilled with sweet spices” or ground buffalo meatballs seasoned with “a touch of sweetness,” in the words of the inscriptions, both of which were served at Gastronosia events.

Sugar appears to have been an important component in ancient Mataram’s royal feasts: A survey of food mentions across Old Javanese royal inscriptions revealed 34 kinds of sweets out of 107 named dishes. Gastronosia’s Mahamangsa ended with dwadal, a sticky palm-sugar toffee known as dodol in modern Indonesian, and an array of tropical fruits native to Java such as jackfruit and durian. Other dishes recreated by the IGC included catfish stewed in coconut milk, stir-fried banana-tree core, and kinca, an ancient alcohol made from fermented tamarind, which was offered alongside juice from the lychee-like toddy palm fruit as an alcohol-free option.

Musiawan describes the hunting of animals such as deer, boar, and water buffalo as an important source of meat in ninth-century Java. Domestic cattle were not eaten, she explains, because the people of ancient Mataram “believed that cows have religious value.” While Gastronosia’s events served wild game and foraged wild greens, rice also featured prominently, a key staple in Mataram that forms the subject of several of Borobudur’s reliefs. It was the mastery of rice cultivation that allowed Mataram to support a large population and become a regional power in ninth-century Southeast Asia. Rice’s importance as a staple crop also led to its inclusion in religious rituals; Dokras explains that in many regions of Asia, rice is still an essential component of the Buddhist temple offerings known as prasad.

The indigenous Southeast Asian ingredients used in Gastronosia’s Mahamangsa included some still widely-popular today, such as coconut, alongside others that have fallen into obscurity, like the water plant genjer or “yellow velvetleaf.” Musiawan acknowledges that modern diners might find some reconstructed ancient dishes “very, very simple” compared to what they’re used to “because of many ingredients we have [now] that weren’t there before.” But in other cases, ninth-century chefs were able to achieve similar flavors to modern Indonesian food by using their own native ingredients. Spiciness is a notable example. Today, chillies are near-ubiquitous in Indonesian cuisine, and Java is especially known for its sambal, a spicy relish-like condiment that combines pounded chillies with shallots, garlic, and other ingredients. But in ancient Mataram, sambal was made with native hot spices, such as several kinds of ginger; andaliman, a dried tree-berry with a mouth-numbing effect like the related Sichuan pepper; and cabya or Javanese long pepper. “It tastes different than the chili now,” Musiawan says of cabya, “but it gives the same hot sensation.” Chillies, introduced in the early modern era by European traders, are still called cabai in Indonesian, a name derived from the native cabya they supplanted.

Gastronosia is just the beginning of IGC’s plans to explore Indonesian food history through interactive events. Next, they intend to do a series on the food of ancient Bali. By delving into the historic roots of dishes Indonesians know and love, the IGC hopes to get both Indonesians and foreigners curious about the country’s history, and dispel preconceptions about what life was like long ago. Musiawan says some guests didn’t expect to enjoy the diet of a ninth-century Javanese noble as much as they did. Before experiencing Gastronosia, she says, “They thought that the food couldn't be eaten.” But afterward, “They’re glad that, actually, it's very delicious.”

[sappy-witch]

do you know of any weight loss / metabolism boosting spell/spell jars? i've been trying to lose weight for a year now, and i really need a boost. i don't need a miracle worker, just something to put out into the universe that is something i desire and have been working towards. blessed be! :)

Hello darling 🥰

Thank you for reaching out to me, and I hope you’re proud of all the wonderful work you’ve already put in!

While, of course, there is no substitute for a healthy diet and exercise, I understand that sometimes we need a little extra help from the universe to reach our goals.

Before I start yammering on, I hope you don’t need reminding that our worth is never determined by our physical embodiment, but what this beautiful temple holds within it. Of course, that doesn’t mean we shouldn’t treat our bodies with the respect and kindness they deserve, so here we go ✨

Here is a simple spell jar recipe that you can try to help boost your metabolism and aid in your weight loss journey:

____

✨🫙 Metabolism Boosting Spell Jar 🫙✨

Ingredients:

1. A small jar with a lid

2. Dried ginger - increases energy, strength, and confidence. It is also commonly used in herbal medicine to aid digestion, reduce inflammation, and boost the immune system.

3. Dried red pepper flakes - for motivation, courage, and passion, red pepper flakes are believed to bring fiery energy and vitality to a spell. They are also known to have numerous health benefits, including boosting.

4. Dried dandelion root - wish fulfillment and manifestation. Also a powerful diuretic that can aid in weight loss by helping the body eliminate excess fluids. It is also commonly used in herbal medicine to support liver health and digestion.

5. Dried cinnamon - for love, success, and prosperity. It is also believed to have numerous health benefits, including regulating blood sugar levels, reducing inflammation, and boosting brain function.

(Feel free to alter as you see fits - based on your preferences or accessibility)

Instructions:

1. Begin by cleansing your jar by rinsing it with saltwater or leaving it in the light of the full moon for a night.

2. Add a tablespoon of each herb into the jar, visualizing yourself reaching your weight loss goals as you add each ingredient.

3. Close the jar and seal it with the wax of a green candle - a symbol of health. You can also use any other color that resonates with you.

4. Hold the jar in both hands and visualize the energy of the herbs filling the jar and flowing into your body, boosting your metabolism and aiding in weight loss.

5. Place the jar on your altar or another safe space in your home.

I would also recommend focusing on positive affirmations and visualization during your weight loss journey. Try visualizing yourself at your ideal weight, feeling confident and healthy. Repeat affirmations to yourself such as "I am strong and capable of achieving my weight loss goals" or "I release excess weight with ease and joy."

Remember to approach this spell with a positive mindset and a commitment to a healthy lifestyle. A spell can be a great tool, but it is not a substitute for hard work and dedication.

And once again, remember to always treat yourself and your body with kindness on your journey towards your health goals. Your worth is not determined by your weight or size, and your body deserves love and care no matter what. Incorporating positive affirmations and self-love rituals into your routine can help shift your mindset towards a more positive and empowering perspective. Focus on nourishing your body with healthy and balanced meals, practicing movement that feels good for you, and celebrating your progress no matter how small.

I hope this helps you on your weight loss journey 💕 Best of luck to you!

____

🌞 If you enjoy my posts, please consider donating to my energies 🌞

✨🔮 Request a Tarot Reading Here 🔮✨

____

With love, from a Sappy Witch 🔮💕

Blessed be. 🕊️✨

[nourishandthrive]

The Role of Nutrition in Mental Health

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

The Gut-Brain Connection

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

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

Essential Nutrients for Mental Health

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

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

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

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

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

The Impact of Diet on Mental Health

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

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

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

Specific Diets and Mental Health

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

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

Practical Tips for a Mental Health-Boosting Diet

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

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

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

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

Conclusion

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

[gumnut-logic]

The sun touched the horizon and lit up everything in gold.

Virgil closed his eyes and let its waning warmth soak into his skin.

The breeze was gentle, little more than a tease. It caressed his cheeks, lingered in his hair and tantalised the tracings of his mark across his bare back.

He shivered.

He was wearing only an old pair of cut-off jeans between himself and the warm rock. His feet were bare and dangling in the cool water, his toes teased by the ebb and flow.

His soundscape was filled with that water. The ripples of the lagoon splashing against the rock he was sitting on, the distant surf outside the safety of the caldera.

The squabbles of the petrels on Mateo as they argued about roosts for the night.

It was home.

The day had been a good one. No rescues. A moment to relax and sit back. Each of them had disappeared to their own corners, dabbling in their own pastimes in order to wind down.

Alan had taken to the air in the morning. He hadn’t managed to escape a cautionary word from Scott about staying close to the Island, but that was nothing unusual.

Scott said that to all of them.

Their youngest hadn’t been gone long, choosing only to stretch his golden wings with a few loops of their tiny volcanic rock in the middle of nowhere. Virgil had taken the moment to look up and watch his little brother swoop and dive, golden wings quite a sight in the early morning sun.

Scott and John, of course, were all about catching up on work. Virgil had to intervene at about midday and demand they eat. John was yanked down from orbit with a little extra threat from Grandma.

Virgil had been so happy to see his space brother. A little math and he realised he hadn’t seen him in the flesh for over two weeks.

John indulged him a hug as he knew Virgil craved a physical connection to ground him. Virgil was gentle, knowing that those two weeks in zero gravity would make his brother sensitive to touch.

But he had to.

The spark of connection as their minds reacted was like a tension release. Virgil sighed into his shoulder with relief.

John held him.

But after that, it was all Grandma and eat something, kid. Fortunately, lunch hadn’t relied on her cooking. Virgil had done a supply run on the way back from a minor situation just the day before and the larder was stacked with lazy day goodies.

It was a good meal. For once, everyone was there.

They had spent a good part of the afternoon just lazing about the comms room talking. While they lived most of their lives together, it had become rare being together all at once with no dire emergency needing attention.

There had been sun, conversation and rest.

John. John, of all people, had fallen asleep on the couch.

That had prompted a number of things. Lots of quiet. An interrogation of Eos from the kitchen regarding their brother’s sleep schedule.

This was promptly followed by grounding him for a week to play catch up.

Grandma was not happy.

And no doubt, John would be even less when he woke up.

But hey, the man needed to take better care of himself.

A blanket had appeared.

Virgil may have snuck in a medical monitor and gently clipped it to his shirt to boost the basic vitals his gravity wear provided.

John slept on.

So, they left him there and returned to doing their own things in other parts of the house.

As always, Gordon gravitated towards the sea as late afternoon rolled in. This time Virgil followed him to the water’s edge.

His fish brother’s forays out into the ocean always made Virgil just that touch nervous. There had been times where the aquanaut had gotten himself into trouble…alone, out in that vast wilderness under the surface.

It wasn’t that Gordon didn’t know what he was doing. It was just…Virgil couldn’t reach him.

And he worried.

But Gordy was as much a part of the sea as it was part of him and while the brat respected his concerns, he was still a brat. When he leapt up, morphed into his favourite eagle ray form, and made a splash large enough to soak his engineer brother, it was not unexpected.

There was a reason why sting rays always looked like they were smiling. At least this one thought he was funny.

The smart ass.

A flicker of shadow beneath the surface and Gordon was gone.

Virgil felt him grow distant, only to have a sun shower of mental energy thrown in his direction.

Clearly a ‘cheer up, Virg, I’ll be fine’.

Virgil grunted as he stared out at the water that had swallowed his brother. Gordon would be gone a couple of hours at least. Virgil would occupy himself for the rest of the afternoon, but he knew that come sunset, he would be down by the shore, waiting for him.

And here he was.

Staring out at the sea and the sunset, waiting for that little spark to return.

It wasn’t a chore. It was just something he felt he had to do.

Part of him wished he had brought his sketchbook or his tablet, but the risk was too high. Gordon wouldn’t intentionally soak his stuff, but accidents did happen.

And besides, he didn’t mind taking a moment to just...be.

The sun’s warmth was a caress on his skin and he revelled in it. He let his eyes close and just felt and listened.

Sun.

Water.

Wind.

Birds.

A wet touch on his shoulder.

He couldn’t help it, he flinched. Instinctively he knew what was happening, he knew his brother was being a little shit, but evolution tagged human receptors with flight response for a reason.

Suckers grabbed at his skin.

He stumbled on the rocks as he flung himself to his feet.

The tentacle did not go away.

It had friends.

Virgil suddenly found himself wrapped in several long, wet, suckered appendages.

“Gordon, what the hell are you doing?”

But then cephalopods weren’t the greatest of listeners since they didn’t really have ears.

Gordon, fortunately or unfortunately, did have the ability to transmit emotion to his brother, despite the muffle of transmutation, and the laughter sparkled across Virgil’s mindscape like a rain of sunny stars.

The evening was still golden and warm, but just a touch less relaxing. Virgil stood amongst the rocks with a giant Pacific octopus wrapped around his torso.

He idly stared at the flickering colours of laughter strobing across the chromatophores he could see.

“Gordon, you’re a shit.”

That, of course, only increased the mirth.

Virgil settled his mind and came to terms with the fact he was currently wearing a cephalopod and instead turned to problem solving.

The giant molluscs were quite fascinating. If there was one thing Virgil shared with his fish brother, it was a fascination with life in general, and because his brother spent so much time underwater, Virgil had done his fair share of reading on the topic. Unbeknownst to Gordon, Virgil found cephalopods quite fascinating, both in their communication methods and for painting subjects.

But then, this kraken was a whole different kettle of shellfish.

Virgil stood still for a few moments, waiting to see what his brother would do and, if he was honest, see if his brother would simply let him go.

The mental snickering pretty soon negated that response, so Virgil had to look for a more proactive retaliation.

He prodded a tentacle wrapped around his belly. It wriggled back at him.

Virgil was ticklish. He stifled the thought that his brother might take advantage of that while possessing eight arms.

He could lift. That would bring eight metres of black feathers into the equation, but Gordon was physically in contact with his mark, the feathers would likely phase through him like a piece of clothing.

A tentacle caressed his ribcage and he shivered.

He felt Gordon’s outburst of glee and before he knew it, all of those tentacles were moving, suckers puckering along his ribs and belly, a riot of tickle and tease. There was even one in his hair, its tip dangling in front of his eyes.

His brother’s maniacal mental laughter was all consuming.

Swearing, Virgil spun and leapt into the lagoon, the drop-off immediate enough to take the dive.

His world became a rush of bubbles.

Several tentacles came loose in the chaos and Virgil twisted in the water, hoping to dislodge the rest.

But the water was Gordon’s native environment, and the engineer didn’t have a hope.

The mental giggling was obnoxious.

Breath soon became an urgency and Virgil pushed towards the flickering light above. He surfaced with an octopus head bopping his nose. Somehow Gordon had slithered around to hang off his front instead of his back.

Virgil glared at his brother through the hair dripping in his eyes.

The head tilted and squirted water into his face.

“Gordon!”

Damnit, Kayo needed to show him some self-defence skills against cephalopods.

The thing was octopuses were strong, but their bodies were somewhat fragile and part of Virgil was worried he might hurt his brother.

Knowing Gordon, he knew that and was playing it to his advantage.

“Why are you doing this?”

Because I can.

Virgil didn’t need telepathy to answer that.

But there was a spark of something beyond the humour. Beyond the rain of sunshine sparkles there was a deep red, a welling of emotion his brother was reluctant to share.

A frown and Virgil reached out mentally to his little brother just that little bit more.

The octopus scrambled up his torso, over his face – to Virgil’s muffled protest – and perched on his head like a turban.

Virgil spat into the water and rubbed his face with both hands. “God, Gordon! Why?!”

But the answer wasn’t built with words, it was built with emotion and it suddenly washed over him.

An overwhelming need to touch, to hug and to feel.

But…?

Virgil reached for his cephalopod hat, but Gordon slipped off into the water with a splash and darted away.

Virgil dove to follow.

He didn’t have a hope in catching up, no matter his brother’s form, but it didn’t stop him from trying.

But Gordon had disappeared.

Damnit!

Oxygen became a necessity far too quickly and, yet again, Virgil cursed his inability to follow his fish brother.

Surfacing dragged his hair into his eyes.

How had he missed it? Gordon could be as in need of touch as Virgil was at times. How had Virgil not seen that his brother just needed a hug?

He mentally kicked himself.

“Virg, it’s not a thing. Don’t tie yourself in knots.”

He spun to find his little brother in human form treading water quietly behind him.

“Why didn’t you tell me you needed a hug? Hell, why didn’t you just give me one?”

Gordon snorted. “Is that a prescription, bro? You dispensing brotherly hugs?”

“I’m dispensing whatever works, Gords.” His head tilted just a little as he stared at his brother. “C’mere?” He held out his arms, his legs doing the best to keep him stable in the water.

Gordon rolled his eyes. “Don’t drown yourself.”

“Gordon…”

When his brother didn’t respond, Virgil took matters into his own hands and dove at him. The fact he was successful in grabbing a flailing leg proved that Gordon didn’t really want to escape.

A little manhandling and Virgil had his brother in the biggest hug he could manage. It was complicated by the fact that hugging was not conducive to swimming and if Virgil didn’t surface soon, he was going to start losing brain cells, but it was the best he could do with a wriggling fish brother.

Ultimately, it was Gordon who threw them to the surface with a spark of exasperation.

“Virg, I’m fine! What the hell?”

But the emotion bouncing across their connection told the truth. There was little but fondness and love for his silly brother.

“I’m not silly.” Virgil wrinkled his nose.

“Never said you were. However, you did nearly drown yourself trying to give me a hug.”

“Did not.”

“Did too.”

“Not.”

“Too.”

“Gordon!”

“What?”

Virgil glared at him.

Predictably, Gordon just smirked at him.

It was Virgil’s turn to be overwhelmed with fondness and love.

Gordon groaned. “Oh god, you are so soppy.”

“What? You’re my brother. I’m allowed to care.”

Gordon fell silent, and for a moment, those brown eyes just stared at Virgil.

Then he found his arms full of brother again. “Love you, bro.”

Surprised, but touched, Virgil’s arms tightened around Gordon and again they dipped below the surface.

Hugs were really conducive to drowning.

And disturbing to sleeping brothers as John startled awake with a rain of confused midnight stars.

Oops.

Virgil made to kick back up to the surface, but suddenly found his arms full of cephalopod again.

Damnit, Gordon.

The sparkling sunshine giggles were back and it was with resignation that Virgil made his way to the surface.

Perhaps Gordon had a reason for the change and for the cling because when Virgil walked back to the villa and into the comms room wearing his rather heavy cephalopod brother wrapped around him, it brought Scott’s tirade of lecturing John to a sudden halt.

Both brothers stopped and just stared.

Virgil stared back. “What?”

“Is that Gordon?” Scott pointed with both hope and a little fear at the octopus back-pack headwear combination.

A tentacle poked at Virgil’s nose from his forehead. He ignored it and shrugged. “Gords wanted a hug.” He turned away. “I’m going to go have a shower.” An absent wave of a hand.

If his brothers stared as he walked out, he could only smile to himself.

The rain of sunshine laughter from his hat just turned his smile into a grin.

-o-o-o-

[embraceyourconfidence]

The Impact of Sleep on Confidence

And again. Crazy theme, but i just have to tell you about it!

How Sleep Affects Mood and Confidence:

Emotional Stability:

Adequate sleep promotes emotional stability, which is crucial for maintaining confidence. Lack of sleep can lead to mood swings, irritability, and increased stress, undermining your ability to feel confident.

Cognitive Function:

Sleep is essential for cognitive functions such as memory, attention, and decision-making. Poor sleep can impair these functions, leading to mistakes and decreased confidence in your abilities.

Stress Resilience:

Quality sleep enhances your resilience to stress. When well-rested, you're better equipped to handle daily challenges, boosting your confidence in navigating life's ups and downs.

Physical Appearance:

Sleep affects physical appearance, including skin health, weight management, and overall vitality. Feeling good about your appearance can enhance self-esteem and confidence.

Tips for Improving Sleep Quality:

Establish a Sleep Routine:

Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and improves sleep quality.

Create a Sleep-Inducing Environment:

Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.

Limit Screen Time Before Bed:

The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Try to avoid screens at least an hour before bedtime.

Practice Relaxation Techniques:

Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. These activities can help signal to your body that it's time to wind down.

Watch Your Diet:

Avoid heavy meals, caffeine, and alcohol close to bedtime. These can disrupt sleep patterns and negatively impact sleep quality.

Stay Active:

Regular physical activity can promote better sleep. Aim for at least 30 minutes of moderate exercise most days, but try to finish exercising at least a few hours before bedtime.

Benefits of a Good Night’s Sleep on Overall Well-Being:

Improved Mood:

Quality sleep leads to a more balanced mood and a positive outlook on life. When you feel good emotionally, you're more likely to exude confidence in your interactions and endeavors.

Enhanced Cognitive Performance:

A good night's sleep improves memory, attention, and problem-solving skills, making you more effective and confident in your personal and professional tasks.

Better Physical Health:

Adequate sleep supports your immune system, reduces the risk of chronic illnesses, and aids in recovery from physical exertion. Feeling healthy and energetic contributes to a greater sense of confidence.

Increased Productivity:

Well-rested individuals tend to be more productive and efficient. Completing tasks successfully and on time boosts self-esteem and confidence.

Stress Reduction:

Sleep helps regulate the body's stress hormones, reducing overall stress levels. Lower stress means a clearer mind and a more confident approach to challenges.

[recipes2024]

Meet Jesse: tough guy, veggie enthusiast. 🌽🥦Wondering why? "Fresh veggies fuel your fire - boosting immunity, amplifying energy." We've loaded our meals with these power-packed gems, bringing you plates of pure vitality. 🍽️🌱 Join Jesse, embrace veggies, feel the difference! @vitalkitchenco #VitalVeggies #EatGreenLiveGreat #HoustonMealPrep #HTXFoodPrep #LocalMealPrep #HoustonEats #HoustonFoodie #HoustonFlavors #HoustonCatering #MealPrepHouston #HoustonFoodDelivery #HoustonMealDelivery #HTXMealPrep #HoustonHealthyEats #SupportLocalHTX #HoustonMealSolutions #HoustonFreshEats #MealPrepMagic #HTXFoodies #HoustonFoodCulture #HoustonGourmet #HTXFitFam #vital #vitality #vitalkitchen #vitalkitchenco #thekitchenco #thekitchencorner #kitche

[nenelonomh]

the effect of what (and how) you eat

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

here is what i can tell you about overeating:

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

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

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

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

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

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

everything is a balance.

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

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

i hope you learnt something

❤️joanne

[harmonylifeeveryday]

Top 5 Transformative Habits for a Healthy Life

Fuel Your Body Right – Nourish yourself with a balanced mix of fruits, vegetables, whole grains, lean proteins, and healthy fats for optimal energy and health. What are your go-to healthy meals?

Get Moving – Incorporate at least 30 minutes of exercise into your daily routine, whether it’s a brisk walk, yoga, or a gym workout to stay active and fit. How do you like to stay active?

Prioritize Sleep – Aim for 7-9 hours of restful sleep each night to give your body the time it needs to recharge and support overall wellness. Are you getting enough quality sleep?

Stay Hydrated – Drink plenty of water throughout the day to support vital functions like metabolism and digestion. How much water do you drink daily?

Manage Stress – Find time for mindfulness, meditation, or relaxation techniques to help manage stress and boost mental well-being. What’s your favorite way to unwind and relax?

[mariacallous]

Had the great Maya Angelou been alive to witness Saturday’s climax of the omnishambolic dog’s breakfast of a misbegotten legislative process that took place in the U.S. House of Representatives, surely she would have said, “When a political party tells you over and over again that they have no higher priority than serving Vladimir Putin, believe them.”

Then, again, it didn’t take the genius of Ms. Angelou to get the message. At the critical moment at which they had one last chance to avert a government shutdown, when Republicans in the House were forced to abandon all of their legislative priorities but one, the one they chose to ditch was the vital U.S. aid to Ukraine. In so doing, they sent the world an unmistakable signal once again that the first and guiding loyalty of Donald Trump’s GOP is as it always has been to the Kremlin.

Other messages were sent as well by the week of cringeworthy drama that was to the floor of the House as an untrained puppy would be to the floor of its new home.

Had James Madison, Alexander Hamilton or John Jay been watching, they surely would’ve been compelled to write a new Federalist Paper, likely entitled “On Legislative Clusterfuckery.” Kevin McCarthy, the ragdoll Speaker of the House, was toyed with and tormented by a MAGA alliance that appeared to be made up from a group of particularly inept extras from the movie “Idiocracy.” Neither principles, ideals, nor any sense of responsibility made an appearance during the prolonged floor fight.

Matt Gaetz, the chief tormentor, evoked Shakespeare. But not in a good way. He was more in the sort of character described by Macbeth when he spoke of “an idiot, full of sound and fury, signifying nothing.” Gaetz and his misfit supporting cast, including Marjorie Taylor Greene, threatened to oust McCarthy if he did not meet their demand that he break the deal he had made months ago with President Biden to avoid the last government financial crisis. They wanted cuts to critical social programs including child care, Head Start, Meals on Wheels, law enforcement, housing and more. They wanted to cut the salaries of senior officials including Secretary of Defense Lloyd Austin. And they seemed willing to throw millions of government employees—including the military, the Border Patrol, the IRS, administrators of aid programs and others—out of work, thus harming the lives of tens of millions more Americans.

But they also knew that every recent past government shutdown—and all were the handiwork of Republican House majorities—backfired on its authors. And so, just as many had given up hope and every agency of the U.S. government was making plans for a government shutdown that would have begun at midnight of Oct. 1, McCarthy agreed to put forward a so-called “clean” Continuing Resolution that would extend funding for government programs until Nov. 17 of this year. They continued funding at prior levels. They even included funding for disaster assistance and cut a pay boost the House GOP was trying to give itself despite their reckless disregard for their responsibilities.

But something had to be given to the far right. The GOP needed some concession to make it seem as though their childish games had all been worth it. What did they choose? What was the one thing they said would be the last hill they would die on, the one issue so important to them that they would turn out the lights of the U.S. government to defend their position? It was to defund Ukraine aid. It was to settle for, in the words of progressive commentator Josh Marshall, “one sloppy kiss with Vladimir Putin.”

The message that it sent to the world was unmistakable. Economist Timothy Ash tweeted, “Staggering that the GOP, the party of Reagan, has been captured by Russian fascists.”

French writer and philosopher Bernard-Henri Levy wrote that U.S. aid to Ukraine should not be politicized, saying “it is about freedom and democracy, good over evil, right over wrong. Support for Ukraine is essential for the entire free world.”

Yale history professor Timothy Snyder wrote, “Cutting off Ukraine aid makes America unreliable, weakens the cause of democracy, threatens the international legal order, encourages tyrants around the world, and hastens Chinese aggression.”

Liz Cheney, one of the last Republicans with a conscience still standing, pointedly noted that the decision by the MAGA GOP to deny Ukraine funding came on the 85th anniversary of Neville Chamberlain’s 1938 “peace in our time” speech.

It was an apt point. Just as Hitler saw Chamberlain’s weakness as the opening he was looking for, surely Vladimir Putin saw the GOP message for what it was, encouragement for his aggression and his war crimes from the Party of Trump, a clear signal that all he would have to do was wait until the next election cycle and if they won, a GOP-led U.S. would abandon Ukraine, our allies in Europe, and reward Putin’s brutality by extending his reach ever more deeply into the heart of Europe.

Democrats and a handful of more moderate Republicans promised in the wake of the deal that they would seek and expected to get a new supplemental bill that would ensure Ukraine aid continued to be funded.

Let us all hope they are successful and it passes. But the damage has been done. The Putin wing of the GOP and all those who have enabled them made it crystal clear that of all their dangerous priorities, the most important was to strengthen America’s enemies, weaken our allies, and to put democracy at risk overseas just as they are doing here at home.

Nobody is cheering the last-minute deal to keep the government open that cleared the House and then, late Saturday, the Senate. McCarthy, seen as weak before, is seen as even more spineless and at risk than he was. The reprieve that was won is only temporary. The future is uncertain. While the Biden administration and Democrats handled this as well as possible, it is clear that getting anything done in Congress will be very difficult. And while the lunatics from the GOP’s MAGA ward may have temporarily gained control of the congressional asylum, they damaged their tattered reputations even further by achieving not a single solitary thing for any of their supporters—any that is, except their cackling Russian patron whose Bond villain laughter from deep within his bunker home could be heard round the world by all who understand the menace and his Trumpist supporters represent.

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!