#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

[aeth-eris]

★ 2nd house & diets ★

★ aries in the 2nd house ★

your health thrives with bold, energizing foods that keep you fueled. opt for dishes like spicy tacos, roasted red pepper hummus, chili with beans, and roasted root vegetables for a satisfying kick. include anti-inflammatory foods like berries and leafy greens to help with aries’ natural intensity. high-protein foods (lean meats, legumes) keep your energy steady. supplements like B-complex vitamins, iron, and omega-3s support stamina and mental clarity. stay hydrated, and consider magnesium to support muscle relaxation and ease stress.

★ taurus in the 2nd house ★

you benefit from hearty, grounding meals that feel comforting. try dishes like creamy mashed potatoes, roasted vegetables, stews, and whole grain salads to keep you feeling nourished and centered. foods high in fiber, like leafy greens and root vegetables, support digestive health. biotin and vitamin E are ideal supplements for skin, hair, and nails, while calcium and magnesium support bone health and relaxation. a daily multivitamin can ensure balance, as you enjoy the richness of a varied, nutrient-dense diet.

★ gemini in the 2nd house ★

light, versatile meals work well for you, helping you stay mentally sharp and physically agile. think veggie stir-fries with nuts, avocado toast, fruit salads, and smoothie bowls. foods rich in B vitamins (whole grains, nuts, leafy greens) help keep your energy and focus stable. include antioxidant-rich foods like berries to support brain health. B-complex supplements are helpful for mental clarity, and omega-3s can support cognitive function. staying hydrated with electrolytes can enhance focus and energy.

★ cancer in the 2nd house ��

comforting, nurturing foods help you feel grounded. dishes like creamy soups, stews, rice pudding, and cucumber salads are gentle on your digestive system. prioritize hydrating, water-rich foods like melons and cucumbers, which help balance emotional and physical well-being. a daily probiotic and ginger or peppermint tea can support digestive health, while calcium and magnesium help promote calm and relaxation. consider a multivitamin for balanced support, as consistent nourishment provides a sense of security.

★ leo in the 2nd house ★

vibrant, nutrient-rich foods support your radiant energy. try dishes like citrus-glazed salmon, honey-roasted vegetables, spiced oatmeal with fresh fruit, and colorful salads. include foods rich in vitamin D (mushrooms, fortified grains) and antioxidants like berries and bell peppers. supplements like vitamin C and zinc boost immunity, while vitamin D3 supports energy and vitality. a daily multivitamin helps you maintain a balanced diet, ensuring you feel both nourished and confident.

★ virgo in the 2nd house ★

your health benefits from simple, wholesome meals that nourish your body and mind. think lentil stew, roasted root vegetables, fresh salads, and whole-grain bowls with lean proteins. prioritize unprocessed, fiber-rich foods that are easy to digest. probiotics, as well as B-complex vitamins, help support gut health and mental clarity. magnesium can be beneficial for relaxation, and a multivitamin keeps your nutrient levels balanced. choosing foods that feel clean and light aligns with your natural inclination for wellness.

★ libra in the 2nd house ★

balanced, aesthetically pleasing meals are key for your well-being. enjoy dishes like berry-topped yogurt bowls, colorful salads, figs with honey and cheese, and well-plated grain bowls. include antioxidant-rich foods like berries and leafy greens, which support skin health. supplements like biotin and vitamin E enhance beauty from within, while a multivitamin helps maintain balanced nutrition. staying hydrated and incorporating herbal teas can help maintain harmony, keeping your body and mind in sync.

★ scorpio in the 2nd house ★

intense, nutrient-dense foods that feel transformative are ideal for you. meals like dark chocolate chili, pomegranate and berry salad, black bean and truffle tacos, and eggplant parmesan suit your tastes. include detoxifying foods like dark leafy greens and beets to support immune health. zinc and iron supplements help sustain vitality, while adaptogens (like ashwagandha or reishi) aid in managing stress. probiotics promote digestive balance, especially if you enjoy rich, bold flavors in your meals.

★ sagittarius in the 2nd house ★

adventurous, hearty meals that bring a sense of abundance resonate with you. dishes like grain bowls with legumes, holiday-inspired roast dinners, curries, and colorful salads are ideal for sagittarius’ expansive energy. liver-supporting foods like leafy greens and lemon water aid in detox, while probiotic supplements help keep digestion balanced. milk thistle or turmeric supplements support liver health, while a multivitamin provides a solid nutrient foundation. staying mindful of portions can help balance your love for indulgent flavors.

★ capricorn in the 2nd house ★

simple, grounding foods that focus on longevity suit your health approach. meals like roasted root vegetables, lentil stew, pickled veggie platters, and hearty bean soups provide lasting energy. calcium and vitamin D-rich foods (almonds, leafy greens) support bone health, which is essential with capricorn’s influence. supplements like calcium, magnesium, and vitamin D3 offer foundational support, while a multivitamin provides consistent nutrition. a balanced diet of whole foods helps you feel grounded and nourished.

★ aquarius in the 2nd house ★

unique, innovative foods keep you excited about health. try dishes like superfood smoothie bowls, acai bowls, dragon fruit salads, and kimchi stir-fries to satisfy your taste for the unconventional. antioxidant-rich foods (berries, nuts) support circulation and mental clarity. omega-3 supplements enhance focus and nervous system health, while probiotics aid digestion if you enjoy fermented foods. including B-complex vitamins also supports mental sharpness and energy, keeping you in sync with aquarius’ eclectic energy.

★ pisces in the 2nd house ★

soothing, gentle foods that nourish body and spirit are ideal for you. try dishes like miso soup, mushroom risotto, seaweed salad, and herbal teas to maintain balance and calm. hydrating foods with immune-supportive ingredients like ginger, citrus, and garlic align well with pisces’ sensitive energy. vitamin C and zinc help boost immunity, while magnesium aids relaxation and sleep. a fish oil or omega-3 supplement enhances mental clarity and emotional balance, supporting a sense of overall well-being.

★ sun in the 2nd house ★

your health thrives on meals that feel vibrant and energizing, so focus on nutrient-dense, hearty foods that support vitality and confidence. dishes like citrus-glazed salmon, honey-roasted vegetables, spiced oatmeal with fresh fruit, and lemony quinoa salad are ideal. include warming spices like ginger and cinnamon, and foods high in vitamin D (mushrooms, fortified grains) to boost energy. vitamin C (citrus fruits, bell peppers) supports immunity, while a daily multivitamin and vitamin D3 supplement can help keep you feeling strong, especially in low-sunlight months.

★ moon in the 2nd house ★

comforting, nourishing foods that evoke emotional warmth are essential for your health. dishes like creamy mashed potatoes, seafood chowder, rice pudding, and cucumber salads provide the grounding and soothing energy you crave. prioritizing gentle, easy-to-digest foods supports your sensitive stomach. water-rich foods like melons, cucumbers, and soups are also beneficial. to support digestive health, a probiotic supplement and ginger or peppermint tea can be helpful. calcium and magnesium supplements also aid relaxation and emotional balance, providing a sense of stability and calm.

★ mercury in the 2nd house ★

light, versatile meals that support mental clarity work best for you. opt for dishes like veggie stir-fry with nuts, avocado toast, fruit and nut salads, or blueberry smoothie bowls to keep your mind sharp. a diet high in B vitamins (found in leafy greens, whole grains, nuts) supports nervous system health. staying hydrated is essential, so drink plenty of water and consider electrolytes if needed. supplements like B-complex vitamins, magnesium, and omega-3s (for cognitive support) can help you maintain focus and energy.

★ venus in the 2nd house ★

you enjoy indulgent, beautiful meals that feel like a treat, bringing pleasure and harmony to your health routine. dishes like strawberry and goat cheese salads, berry-topped french toast, truffle pasta, figs with honey and cheese, and chocolate fondue are perfect for you. antioxidants (from berries, leafy greens) and foods rich in healthy fats support glowing skin and overall vitality. biotin and vitamin E supplements are excellent for skin, hair, and nails, while a daily multivitamin can help maintain a balanced sense of well-being.

★ mars in the 2nd house ★

you need bold, energizing foods that satisfy your active and determined nature. spicy dishes like beef tacos, roasted garlic and red pepper hummus, chili with beans, and roasted root vegetables align with your high-energy vibe. protein-rich foods (like lean meats, legumes) help maintain strength. supplements like iron and B-complex vitamins can support energy levels, and adding a turmeric supplement helps reduce inflammation if spicy foods are a staple. staying well-hydrated with electrolyte support is also beneficial.

★ jupiter in the 2nd house ★

you enjoy hearty, abundant meals that feel celebratory. classic dishes like grain bowls with legumes, mac and cheese, holiday-inspired roast dinners, potato and leek soup, and bread pudding bring a sense of satisfaction. while you enjoy variety, aim for moderation to balance richness. antioxidant-rich foods (like berries) support immune health, while a daily multivitamin ensures a balanced nutrient intake. probiotics are helpful for digestive balance, and milk thistle or turmeric supplements support liver health if you enjoy occasional indulgences.

★ saturn in the 2nd house ★

simple, grounding meals that emphasize longevity and consistency resonate with you. meals like lentil stew, roasted root vegetables, pickled veggie platters, and hearty bean soups are ideal, providing sustained energy. foods high in calcium and vitamin D (almonds, leafy greens, dairy) support bone health, an area of focus with saturn’s influence. calcium and magnesium supplements aid bone strength and muscle relaxation, while vitamin D3 supports immunity. a quality multivitamin offers foundational support for your well-being.

★ uranus in the 2nd house ★

you enjoy unique, innovative foods that break from the traditional. superfood smoothie bowls, acai bowls, dragon fruit salads, kimchi stir-fry, and kombucha-marinated tofu suit your eclectic tastes. foods high in antioxidants and omega-3s (like berries, fish, nuts) support circulation and mental clarity. adding supplements like omega-3s and B-complex vitamins can help maintain focus and nervous system health. probiotics are also beneficial for digestive support, especially if you enjoy fermented foods.

★ neptune in the 2nd house ★

your health benefits from gentle, soothing meals that feel spiritually nourishing. dishes like miso soup, mushroom risotto, seaweed salad, lavender-infused desserts, and herbal teas help keep you balanced. focus on hydrating foods and immune-supportive ingredients like ginger, citrus, and garlic. vitamin C and zinc are helpful for immunity, while magnesium can support relaxation and sleep. a fish oil or omega-3 supplement is beneficial, especially if seafood is part of your diet, as it enhances mental clarity and calm.

★ pluto in the 2nd house ★

you’re drawn to intense, nutrient-dense foods that feel transformative and empowering. meals like dark chocolate chili, pomegranate and berry salad, black bean and truffle tacos, eggplant parmesan, and rich red wine risotto resonate with you. dark leafy greens, berries, and high-protein foods provide lasting energy. a multivitamin ensures foundational nutrition, while zinc and iron support resilience and vitality. adaptogenic herbs (like ashwagandha or reishi) can be beneficial for stress management, while probiotics promote digestive balance.

[genderqueerdykes]

reminder that now more than ever, participating in small scale acts of community aid and activism is extremely important. there is a lot you can still do despite shifts in government figures. people feel defeated when certain laws and bills are passed, and certain politicians shuffle in and out of office. it's okay to feel this way, but there is so much we can still do to help each other that isn't illegal and/or you will not be stopped or killed for

participating in food distributions is vital. check to see how your local food bank/s distribute food and how you can help. many churches have food and resource distributions, as well as libraries. libraries in general have amazing resources on top of the books they provide and i highly recommend volunteering at a library when and where possible. it's vital for helping people get resources and apply for government aid when and where possible

see if you can get involved with local groups like Food Not Bombs who distribute free, generally vegan or vegetarian, hot meals to anyone who shows up who is not a cop. preparing meals is easy when a lot of people are participating. you don't have to be able to donate food in order to help with distributing it

check to see if there are safe injection sites in your area. check to see if there are any programs to help homeless substance users get clean needles and sharps disposals. check to see if there are harm reduction events and other outreach programs that provide narcan and other important life saving medications and information

contact your local homeless shelters and see what you can do to get involved with homeless outreach programs for all kinds of people, especially those that fall through the cracks of common programs. see if you can provide or run crowdfunding events for heaters, blankets, food, socks, jackets, hygiene products and other necessities to homeless people in your area.

check to see if there are lgbt spaces in your area and if they need volunteers or anyone to help them. you may be able to help run groups for specific queer groups or attend them and help boost numbers to get those programs more funding. see if you can help give information to queer folk in your community who need resources including but not limited to trans friendly primary care providers, OBGYN services, HRT, surgery, hair removal procedures, and so on. see if it's possible to arrange programs for queer people who need safe transportation

there are a lot more options but if you're feeling down about how things are currently, there are a lot of ways you can help your community with minimal effort much of the time. it doesn't take much at all to help your local community. you'll get help in return by gaining exposure to new resources you weren't familiar with previously. there's a lot we can do for each other

[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.

[beyondthebloodsugar]

Take Control: Managing Elevated Blood Sugar Levels with Diabetes

Living with diabetes can feel like riding a roller coaster. Sometimes you're up, and other times, you're just trying to hold on. Elevated blood sugar levels can lead to complications, but managing them doesn’t have to be overwhelming. Let’s break it down into simple steps that make sense.

Understanding Elevated Blood Sugar Levels

When you eat, your body breaks down food into glucose, which is the fuel your cells need. Insulin, a hormone produced by the pancreas, helps move that glucose into your cells. In diabetes, this system doesn’t work quite like it should. This can leave too much sugar lingering in your bloodstream. Think of it like a traffic jam; instead of flowing smoothly, everything's backed up and causing problems.

Recognizing the Signs

Ever felt unusually thirsty or tired? Maybe you've noticed frequent trips to the bathroom? Those can all be signs your blood sugar is too high. Other signals might include blurred vision or headaches. Paying attention to your body is key. It's like having a built-in alarm system; you just need to know how to listen.

Smart Eating Habits

Your diet plays a significant role in managing your blood sugar. Focus on whole foods that nourish your body. Think fruits, veggies, lean proteins, and whole grains. Picture your plate as a colorful palette. The more colors you have, the more nutrients you’re getting! Try to balance your meals with carbs, proteins, and fats to keep your blood sugar steady.

Regular Exercise: Your Secret Weapon

Let’s talk about exercise – it’s not just for fitness buffs or sports enthusiasts. Moving your body helps your cells use insulin more effectively. Just 30 minutes of walking, biking, or dancing can be a game changer. Think of exercise like a key; it opens the door for glucose to enter your cells. Plus, it lifts your mood and boosts your energy levels.

Monitoring Your Blood Sugar

Keeping an eye on your blood sugar numbers is crucial. Regular testing gives you a clear picture of how your food choices and activities impact your levels. Over time, you’ll start to notice patterns. Maybe you find out a certain snack pushes your numbers up. This knowledge is empowering, like having a roadmap in your back pocket.

Managing Stress: The Silent Saboteur

Stress can sneak in and cause your blood sugar to spike. It’s like an unexpected guest that makes everything chaotic. Stress triggers your body to release hormones that can raise blood sugar. Finding outlets like deep breathing, yoga, or even enjoying a hobby can help keep your stress in check. Think of these activities as a calm oasis amid a busy desert.

The Importance of Medication

Sometimes, lifestyle changes aren’t enough on their own. If your doctor has prescribed medication, it’s essential to take it as directed. Medications can help bridge the gap between what your body needs and what it can produce. Think of medication as a protective shield, safeguarding you from potential complications.

Building a Support System

You're not alone on this journey. Building a support system is vital. This can include friends, family, or join local support groups. Talking about your experience helps lighten the load. It’s like having a team behind you at a big game, cheering you on every step of the way.

Conclusion: Your Path Forward

Managing elevated blood sugar levels with diabetes doesn’t have to feel daunting. By learning about your body, making smart food choices, staying active, and seeking support, you can take significant steps towards better health. Remember, each small change adds up, and you have the power to shape your journey. Embrace this path and take control of your health today!

[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.”

[dailyveganmeal]

Looking for a tasty, high-protein vegan meal that’s easy to whip up? Say hello to these Seitan & Veggie Fajitas! 🌱🌮 They’re packed with savory flavors, fresh veggies, and a protein boost from homemade seitan. Perfect for a quick dinner or meal prep!

Here’s the gist:

Homemade Seitan: Mix vital wheat gluten with spices, broth, and soy sauce, knead until firm, then steam to perfection for that chewy, satisfying texture.

Veggie Sizzle: In a large skillet, sauté bell peppers, onions, and zucchini until tender, then toss in the sliced seitan with a sprinkle of your favorite fajita seasoning.

Assemble the Fajitas: Load up warm tortillas with the seitan-veggie mix and top it all off with a squeeze of fresh lime juice, a sprinkle of cilantro, or a dollop of guacamole.

Pro tip: Pair it with yellow rice for a complete meal that’s as satisfying as it is delicious!

For the full recipe and all the little details to make these fajitas irresistible, head over here: Seitan & Veggie Fajitas Recipe 💚

Let us know how you like to customize your fajitas, and don't forget to tag us if you give this a try!

[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!

[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

[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. 🕊️✨

[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

[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!

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Best Wellness Retreats in Rishikesh Near Ganga- The Neeraj Nature Cure

Discover the ultimate destination for relaxation, rejuvenation, and holistic healing at The Neeraj Nature Cure, renowned as one of the best wellness retreats in Rishikesh near Ganga. Located by the tranquil and sacred River Ganga, this retreat combines luxury, comfort, and ancient wellness practices in a beautiful natural setting that reflects the spiritual essence of Rishikesh. Below, we explore the unique offerings of The Neeraj Nature Cure and why it’s the ideal choice for those looking for a transformational wellness experience.

1. Luxurious Ganga-Facing Rooms with Tranquil Views

At The Neeraj Nature Cure, each guest enjoys the beauty and serenity of Rishikesh with Ganga-facing rooms that open to mesmerizing river views. These luxurious accommodations are thoughtfully designed with a blend of traditional elegance and modern comforts, creating a serene sanctuary that invites relaxation. From plush bedding to personalized services, every detail in these rooms is crafted to enhance your wellness journey, offering the perfect base for your stay in Rishikesh.

2. Gourmet Dining at Dubkee Restro & Café

Food plays an essential role in the wellness journey, and Dubkee Restro & Café, The Neeraj Nature Cure’s in-house restaurant, delivers a culinary experience that’s both nutritious and delicious. Each dish is carefully crafted with organic, locally-sourced ingredients, providing meals that are as wholesome as they are flavorful. Designed to promote health and vitality, Dubkee’s meals align with the retreat’s holistic approach to wellness, ensuring that guests feel nourished in body and soul.

3. Yoga and Wellness Programs

At the core of The Neeraj Nature Cure’s wellness offerings are yoga and wellness programs tailored to individual needs. Guided by expert instructors, guests can participate in daily yoga sessions that include Hatha and therapeutic yoga, meditation, and pranayama. These sessions are designed to relieve stress, restore balance, and rejuvenate the mind and body. Yoga and mindfulness practices at The Neeraj Nature Cure help guests connect deeply with themselves, making it a top choice for wellness seekers in Rishikesh.

4. Personalized Wellness Therapies

Each guest’s wellness journey is unique, and The Neeraj Nature Cure honors this by offering customized wellness therapies. Guests can enjoy a wide range of therapeutic treatments, including Ayurvedic massages, detox therapies, and body treatments. These therapies are conducted by trained practitioners who tailor each session to the guest’s needs, ensuring a deeply personalized and healing experience. Such therapies not only cleanse and rejuvenate the body but also work on a deeper level to bring harmony to the mind and spirit.

5. Holistic Detox Programs

The detox programs at The Neeraj Nature Cure are designed for anyone looking to cleanse the body and rejuvenate. These programs incorporate natural herbs, detoxifying juices, and Ayurveda-inspired techniques to promote inner healing. Detoxification helps to eliminate toxins from the body, improve digestion, and boost immunity, providing a renewed sense of vitality and energy. For a holistic detox experience in Rishikesh, The Neeraj Nature Cure stands out with its effective and gentle programs.

6. Spiritual and Mindfulness Workshops

Beyond physical wellness, The Neeraj Nature Cure offers spiritual workshops that emphasize mindfulness, meditation, and inner awareness. Led by experienced spiritual guides, these workshops delve into ancient practices and techniques designed to foster mental clarity and inner peace. Sessions are focused on helping guests achieve greater mental balance, emotional resilience, and personal growth, making The Neeraj Nature Cure a premier destination for those seeking spiritual enlightenment along with physical wellness.

7. Serene Riverside Location Near the Ganga

One of the most distinctive features of The Neeraj Nature Cure is its location on the banks of the River Ganga. This serene setting allows guests to meditate, relax, and reconnect with nature. The sounds of the flowing river and the fresh mountain air create a tranquil environment that’s perfect for healing and reflection. This setting enhances the wellness experience, allowing guests to fully immerse themselves in the peaceful energy of Rishikesh.

8. Nature and Adventure Activities for a Balanced Wellness Experience

The Neeraj Nature Cure also incorporates outdoor activities, providing guests with opportunities to explore the natural beauty of Rishikesh. From hiking and river rafting to guided nature walks, these activities offer a refreshing balance to the retreat’s wellness programs. Outdoor adventures enable guests to connect with nature, fostering physical wellness and mental clarity, while offering a deeper appreciation for the incredible landscapes surrounding Rishikesh.

9. Tailored Wellness Retreat Packages

Understanding that wellness is a personal journey, The Neeraj Nature Cure offers various Healing packages In Rishikesh tailored to meet specific wellness goals. Whether you’re interested in a weekend retreat or an extended stay, these packages include a combination of yoga, wellness therapies, detox programs, and mindfulness sessions that can be customized to your needs. This tailored approach ensures that each guest receives a truly comprehensive and fulfilling wellness experience.

10. Guest Testimonials Reflecting Transformative Experiences

Guests frequently describe their experiences at The Neeraj Nature Cure as life-changing. Many have reported feelings of deep relaxation, renewed energy, and spiritual awakening. The combination of luxurious amenities, expert wellness therapies, and the serene riverside location makes The Neeraj Nature Cure one of the most sought-after wellness retreats in Rishikesh, with a loyal following of guests who return for the transformative experience it offers.

Book Your Stay at The Neeraj Nature Cure Today

Embark on a journey of wellness, relaxation, and inner peace at The Neeraj Nature Cure, one of the best wellness retreats in Rishikesh near Ganga. With luxurious accommodations, healing therapies, and a range of wellness programs in a serene riverside location, The Neeraj Nature Cure provides the ideal environment for self-discovery and rejuvenation. Book your stay today and experience the transformative power of wellness in the spiritual heart of Rishikesh.