#and trying to eat at least some protein and fruits/vegetables etc. while also not spending exorbitantly

[e77y]

Glad I’m starting therapy so soon after moving out ☝️ I am already feeling the helplessness and loneliness

[raptorsandpoultry]

Blue-breasted quail (AKA button quail) care sheet

Excalfactoria chinensis, AKA Chinese painted quail, king quail, etc., (not to be confused with hemipode buttonquail, which are actually a group of strange and tiny shorebirds!) These little guys are the smallest species of true quail, which are part of the pheasant family, and can live a little over 4 years under proper human care. Full-sized adults are no larger than a standard day-old chicken:

(Photo: mine)

Diet:

Two thirds of a daily adult blue-breasted quail ration should be fresh game bird pellet (they can learn to eat whole pellets, but ideally these should be ground/broken up into smaller pieces) or chick starter crumble. The remaining third should consist of fresh, bird-safe fruits and vegetables (mine personally prefer Romaine lettuce and grapes), supplemented with extra sources of protein such as live mealworms and boiled egg during periods of heavy molting or egg-laying. Any uneaten food items should be removed well before they get a chance to spoil/rot - quail are messy eaters and will scatter food about and kick bedding/waste material all over it, even if it is given in an elevated food bowl. Grit must be supplemented as well, in addition to calcium for laying hens. Most hens actually do well with a cuttlebone to peck at (it sounds like they’re playing a tiny xylophone and it’s probably one of my favorite things ever). As with any other bird, fresh water should be provided and changed daily. It can be offered in a shallow bowl with marbles/pebbles at the bottom to prevent drowning; alternatively, quail can be trained to drink from hamster-style water bottles.

Housing:

To minimize physiological and psychological stress, a quail enclosure should be placed away from anywhere it could be exposed to extreme or fluctuating temperatures, high-traffic areas, or perceived predators such as dogs and cats. The more space, the better - I would personally recommend at least 3 square meters or 10 cubic feet for a pair or trio. Their behaviour will indicate whether they’ve got enough space AND hiding places. If they spend the majority of their time repetitively walking/running along the edges of the enclosure, something needs to change, and if abnormal feather-pecking behaviour develops (more on that below), then they definitely do not have enough space. Blue-breasted quail will burst into flight when frightened (or do a shorter sort of flutter when they simply want to exercise their wings), and while they can reach impressive heights, they are pretty terrible at controlling which direction they go. They will be able to overshoot the walls of any enclosure you try to put them in, so a lid/cover is a must, and it needs to be soft enough or lined with soft material underneath to prevent head trauma when they inevitably hit their heads on it. Cleaning and disinfection of the entire enclosure with bird-safe agents needs to be done regularly, how frequently depends on many factors such as stocking density and the type of litter/bedding being used. Wood shavings/pellets, shredded paper, chopped straw, newspaper/paper towel (with small areas of substrate they can dig and forage around in) all work well, but the best enclosures will offer a variety of substrates to provide the quail with lots of choice as to where they can perform specific behaviours. Which leads nicely into the next segment...

(Photo: floridabuttonquail.wordpress.com)

Enrichment:

Quail *love* to dust-bathe. Chinchilla dust or sand are ideal for helping them get excess oil off their feathers, but they will bathe in other substrates as well, such as wood shavings, dried moss, etc. Small toys, when introduced carefully and with some treats scattered on or around them, will also stimulate these curious little birds. I give mine tiny whiffle balls stuffed with dried mealworms to encourage foraging behaviour. Furniture for the enclosure can include things like natural or artificial branches/twigs, leaves, and lots of small rock caves and plant pots for hiding places as well. Like any other pet, quail can be trained using positive reinforcement! Here are a couple videos of mine being target-trained. This can easily be extended to teach them to spin on cue, run obstacle courses, and much more! Lack of mental stimulation in quail can lead to abnormal feather-pecking behaviour, in which one or more quail begin to focus their activities on actively chasing their flockmates, then pulling out and eating their feathers. This can easily be prevented by providing plenty of environmental enrichment as described above, as well as appropriate social enrichment - quail absolutely should not be kept alone, and blue-breasted quail in particular do best in male-female pairs or one-male-two-female trios.

General Health:

A healthy blue-breasted quail will spend most of its day foraging and eating, as well as dust-bathing, napping, and gently preening itself and its mate. A quail with healthy plumage who is not molting should basically just be an orb when its feathers are smooth and fluffed out comfortably. Its eyes, nares, and cloaca should be free of discharge, and its beak and toenails kept at a proper length with the help of an appropriate foraging substrate and accessories such as cuttlebones. When they do grow too long, they should be trimmed by a veterinary professional or someone with extensive experience caring for quail (beaks especially should not be trimmed by someone other than an avian veterinarian as there is huge potential for error leading to beak deformities). Despite their small size and often cheap price, quail need and deserve proper veterinary care just as much as any parrot or other pet bird. Please take your quail to a licensed avian veterinarian if you notice any of the following signs: abnormal lumps on face/feet, plucked or consistently soiled feathers, lethargy, difficulty breathing, abnormal feces/urate, lameness, any discharge or swelling, excessive preening or scratching, and loss of appetite, among others.

(Photo: mine)

This care sheet was requested by @eclectus-mom! It just occurred to me that this is the first care sheet I’ve ever written, and I just know I missed a ton of points so please feel free to add them on if you are experienced with quail care! And my ask box if always open for other requests and questions :)

[daisworld-app]

Lockdown Fluff getting to you? Five lovely diets to shed those not-so-loved kilos

It’s been a great deal of time since the initial lockdown. A lot of things changed after the 2020 lockdown phase was over. But what remained constant was first, the Corona Virus and second, the extra fat we all accumulated because of the cooking and eating spree we had during the lockdown last year.

 As we scroll through the Insta feeds all we see are people doing yoga, the Zumba and the Suryanamaskars at home, which does inspire us to do something. Sure. But that’s the ideal world!

 In the real world, people get inspired alright but after spending just 30 precious minutes of their day in a downward dog position, they give up. But let’s not blame just the lockdown, we haaaaaate exercising. So, even while the gyms and parks opened up temporarily before the 2nd wave hit us, we still excused ourselves from exercising. Not that we scored even pre-lockdown – Busy schedules, unending projects, ever-scary deadline – there was nothing that encouraged us to keep that workout regimen going.

 And whats worse? Those non-Insta-worthy photos and many many discarded selfies that picked a raw nerve within us - often making us feel miserable about our own lack of self-love. Well, let’s not beat ourselves up and let’s recollect that there exists an 80/20 rule – 80 per cent of the recipe to lose weight and look good is, Nutrition or Diet. So even while you skimp on that 20, let’s get you 80% up there at least.

 But in this area, be warned crash diets are not the way to go. So if you’re looking for a 5-day-5-kg crash diet, stop reading right here.

Over the decades, we have seen and heard our friends follow so many of these diet fads:-

 The dramatic reduction of the bread and pasta under the Atkins and Keto diets – low carb, high protein, high-powered diets that start the process of ketosis in your body.

Vegan and vegetarian diets that insist you only eat plant-based food – so no eggs, meat, dairy, seafood for you while on this regime.

 The Paleo diet that takes you back to the stone ages eating foods only that can be hunted or gathered – so eat nothing that came in a tin/box/plastic bag/foil wrap.

Vegan diets prescribing to eat nothing but raw plants in their uncooked, natural forms.  

The Whole 30 diet where you go through a 30-day detox by eating 3 “Clean” meals a day-  free of inflammatory foods like beverages, baked goods, junk stuff, legumes, dairy, sugar, sweeteners etc.

 Since these were generic diet plans read off the internet, they worked for some while failed miserably for the others. One has to accept that every individual has unique body requirements, what may slim me down may not work for you at all, making you tired, hungry and discouraged by the process.

 So rather than blindly following a diet, check out a convenient diet plan to suit your body type and your goal. Here are some of the trending ones this season you could check out and see what fits you best.

And oh, did you know that summer is the best season to lose weight?!!

 The Mediterranean Diet

One of the most popular diets for many years, the Mediterranean diet comprises of the food eaten in the Mediterranean region including whole grains, fruits, vegetables, fish, olive oil and healthy fats. Red wine, eggs, and dairy products are included in a moderate amount, while red meat and saturated fats are consumed less. It has numerous health benefits like weight loss, reduced cholesterol, reduced risk of cancer and other chronic illnesses, and diabetes control. Fairly convenient to follow, it always remains one of the top trending diets of most years. Although a little bit of activity is warranted with it to take full benefit of the Mediterranean culture.

The DASH Diet

Sounds like hype but it isn’t. DASH stands for Dietary Approaches to Stop Hypertension where the purpose is to control blood pressure through diet. So this is serious business. The diet includes whole grains, vegetables, fruits, lean fish and meat, low-fat dairy products, all of which are low in sodium. This diet not only reduces blood pressure but also helps reduce the risk of chronic illnesses, ensuring a healthy heart and promoting weight loss.

 But be careful of going overboard, low sodium is not good for your general health either.

 The WW Freestyle

Do not mistake this as a form of sport. WW Freestyle, among the most popular diets, is a program designed on a SmartPoints system. Here, each food and beverage item is assigned a point based on its nutritional value. The dieter’s current weight and goal decides the number of points that one can consume daily.

 Formerly called Weight Watchers, this diet program has over 200 SmartPoint foods, starting with fruits and vegetables at 0 points. Online chats, workshops, weight check meetings and the support of weight management experts keep dieters motivated through this community approach program. Who knows maybe you could make some friends online who follow the same regime. Worth a try, huh?

The Flexitarian Diet

The dietitian, Dawn Jackson Blatner introduced the word ‘Flexitarian’ in her 2009 book, "The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life,".

 As the name hints, ‘flexitarian’ is a combination of two words: flexible and vegetarian. In her book, the dietitian suggests ways of following a healthy vegetarian diet without sacrificing meat. The idea is to include fruits and vegetables, whole grains, dairy products and proteins like beans, eggs, etc. in your diet. A wholesome diet with low consumption of meat ensures weight loss and reduced risk of heart diseases, cancer and diabetes.

 The Intermittent Fasting 

Fasting is a tradition existing for centuries. But the intermittent fasting fad gained momentum just a years ago. In the simplest terms, intermittent fasting means assigning time slots for food consumption and fasting the rest of the hours of one’s day.

 The most popular methods within this diet plan are the 16/8 method, the 5:2 method, and the Eat Stop Eat method.

 In the 16/8 method, dieters only eat during an 8-hour time window (e.g. 12 noon - 8 pm) and do not eat anything outside that time window (e.g. from 8 pm till the next day at noon).

 In the 5:2 method, dieters have a normal diet for five days of the week and restrict their food consumption for the remaining two days.

 The Eat Stop Eat plan is similar to the 5:2 plan though more rigorous. In this plan, the dieters eat everything during the week except for one or two days of complete fasting. Research has proven weight loss, better metabolism and reduced diseases with intermittent fasting methods, making it one of the top favourites of weight-watchers for years now.

 You should be able to follow any of the above diets provided when you know what your goal is. Sit down, chart your daily activity and decide on a realistic goal - weight loss, healthy lifestyle, better drive, higher energy, regular bowel movements could be one or many of your objectives.

Research what you can and cannot eat in each of these diet plans. Even if it’s difficult to gather ingredients to follow some of the diets to the absolute, be prepared to find alternatives and workarounds so that you don’t get demotivated once you have started out on a path.

 A realistic and practical plan based on your requirements would help you follow a diet plan for a long time. Restrictive dieting will only lead to excessive binge eating when you are off the diet. Instead, make small gradual changes to your lifestyle, give up some habits on a consistent basis (reduce smoking, drinking more water, stopping caffeine consumption, walking while talking on long phone calls etc.) and adapt newer ones as you go and you are sure to see longer-term sustained health benefits,

 ‘Cos that’s all that we at Dais World care for – “The health and well-being of our readers.”

 Eat well, be well, stay home, stay safe – wishing you great health!

You were reading a Dais Editorial©2021

[theonlyjourneythatmatters]

So, let me preface this by saying that I did struggle figuring out food choices and how to get my calories in check. I struggled with a lot. But let me start from the beginning! This is going to be long- so buckle in. Also- get it out of your head that this is a "diet". This needs to be treated like a lifestyle change.

PHENTERMINE

I went to the Weight Loss Clinic in D'Iberville and got the Phentermine. It's not cheap by any stretch, but if you're like me and had zero energy or motivation, and you needed that jump start to get you started, it is worth it. The side effects for me have been mild. I barely slept the first week. They advise to take it early. I was taking it around 7:30-8:00 am. However, even though I barely slept, I did not feel exhausted and worn out the next morning- so there's that. It does make you sweat a lot, and if you're not eating enough, you will get shaky.

WATER WATER WATER

Water is a must, especially if you're taking the Phentermine. It can and WILL dehydrate you super quickly. Either buy a gallon of water to keep with you at all times, or invest in one of those large water bottles off of Amazon.

MEAL PREPPING

I did not wait to start eating better. The Dr at the clinic told me to focus on protein more so than anything else. So I did my research to find out what had the most protein in it. The obvious choices are meats- fish (very good for you, plus it has Omega-3 which is essential for heart health), chicken/turkey, and beef. I'm not a big chicken fan, but it is what it is.

Now, I love fruits and vegetables so paring the sides with the protein meals was not difficult for me.

Most vegetables are not very high in protein- they're also not high in calories. Raw, fresh vegetables anyway. A medium cucumber is about 4 calories. FOUR. WHOLE. CALORIES. For one single raw cucumber! Frozen or prepared vegetables are a completely different story. Fruit, on the other hand, can be high in calories- but the serving sizes are pretty decent.

Snacks were a little more tricky because my favorite thing to snack on is chips. And how many calories are in chips? A LOT. Too much for me to be comfortable giving up 1/3 of my caloric intake for the day, that's for sure. So, I opted for chicharrons and veggie straws.

You can absolutely tailor the meals to your liking- just be mindful of the calories and serving sizes.

Now, let's talk about actual meal prepping. Go ahead and get your eye rolling and sighs out of the way now. I felt the same way ya'll did. Meal prepping takes time. It takes planning. And most importantly, it takes dedication. This is a super important step that you do NOT want to skip if you're serious about losing weight.

For me, it helps when I'm at work because it prevents me from having to go to Taco Bell or somewhere to grab a quick lunch. And don't get me wrong- if you want Taco Bell for lunch, go get it. Do not deprive yourself of the things you want- but work it into your calories. Depriving yourself of the things you like is one of the major reasons "diets" fail. But I digress.

I went to Walmart and bought partitioned meal prep containers.

Just simple containers with clear lids. I'm sure you could find those on Amazon as well- but I didn't want to wait. I also went to dollar tree and got the round containers for my fruit.

BREAKFAST

My breakfast was something simple: cottage cheese and fruit. Some days I had the cottage cheese flips (that had fruit in jelly) and other day I just had a yogurt. Now, I got to Biloxi Nutrition and get one of their meal replacement shakes and that keeps me full all the way through lunch. My favorites are: Banana Nut Bread, Banana Pudding, and strawberry cheesecake. All of the shakes are 220-240 calories so they're great if you're trying to stay under- or if you've blown them on other meals, you could get one for lunch or dinner instead of breakfast. I also stopped going to Dunkin Donuts and Starbucks for a coffee in the morning. If I'm going to eat, I'll grab an iced protein coffee from Biloxi Nutrition. Very few calories and it tastes great.

LUNCH

I cooked all the food for 2 weeks' worth of lunch. I bought chicken and tilapia for my proteins, and black beans and squash/zucchini for my sides. The chicken and fish was cooked in the air fryer with no oil. I did season it with salt, pepper, garlic and onion powder, and some Slap Ya Mama! seasoning. I think I may have also put lemon pepper on some of them. I tried to mix up the flavors so I didn't get bored eating them- different flavors meant it felt like a whole new meal.

I also bought some steak medallions and shrimp. I did buy some frozen, premade veggies: broccoli in cheese sauce, a brussels sprout and carrot medley, and some butternut squash spirals.

I bought minute maid brown rice and mixed it with the seasoned black beans. This gave me a little more of a full feeling (carbs make you feel full) and added texture to the beans. Brown rice is better for you than white, but if you prefer white, you do you, boo boo!

The sweet mini peppers are just halved with cream cheese and Everything Bagel Seasoning (I found it at Walmart). Then I just had cut up strawberries and whole blueberries for something sweet. I started eating those with breakfast and that one container lasts me almost all day.

DINNER

Depending on my calorie count for the rest of the day, my dinners vary. This is a spinach wrap stuffed with 2 pieces of turkey bacon, 1/4 of an avocado, spinach, thinly sliced onion and cucumber, Bitten creamy strawberry dressing, and medium heat banana pepper rings. The cucumbers I allowed to sit in red wine vinegar and a little bit of canola oil while I prepared the rest of my dinner. And the peppers are the same as what I do for lunches.

Sometimes I'll have a big salad with a lot of added stuff (sunflower seeds, pumpkin seeds, lots of veggies, chicken, steak, or shrimp, olives, etc).

SNACKS

I usually eat trail mix, or the 100 calorie pack of nuts. I sometimes pair that with fruit, turkey bites, and/or a stick of colby jack cheese. I also enjoy chicharrons (BBQ is my favorite),

CALORIES

So I know I'm talking a lot about calories. So how do you figure out how many calories something has? Well, for starters, it's on the back of most packing along with the other nutrition information. Duh. But I would assume your question would be more along the lines of "How do I know how many calories are in my meal?" This has a simple answer. Get a calorie counter! There are plenty of free ones that you can use. I use MyNetDiary. Some of the options do want you to use the Premium paid service, but for the last 3 weeks, the free options have worked just fine for me. This app will ask you what your weight goal is, and will set a daily calorie intake for you based on your current weight, your goal weight, and when you want to reach that goal. It will adjust automatically based on your entries.

You can also link smart watches and smart scales to it.

On this app, you can track your calories by meal and snack. You can also track your weight loss, water intake, and goals. What I love about this app is it allows you to scan barcodes of the food you're eating and it automatically inputs the calories and nutritional information. AND it figures out the calories for you, based on how many servings you input. You can find the serving size on the package.

This doesn't work for everything, though. There are some things that you can't scan (restaurants, the drinks I get from Biloxi Nutrition). So with these, you can go online and search the calories or you can ask (Biloxi Nutrition has their values listed on their menu boards).

Portion control is imperative. Especially for calorie counting. It seems crazy that you can have only 3 mini pickles per serving- but pair it with a few almonds and a little bit of cheese and beef jerky and you have a low calorie snack and it's not going to feel like you're cheating yourself.

Log absolutely everything that you eat on the app. You may struggle for the first week but you WILL get it. It takes research and practice, and detailing your menu to the things that you enjoy.

GYM MEMBERSHIP

I got active. I joined the gym, and I actually go and work out. The best part of being active and doing workouts, is that it BURNS calories! What's so great about that? Well, let's say that the calorie app said you need 1500 calories a day to hit your goal weight in the time you allotted. You go to the gym and do a moderate workout on the treadmill or bike (or whatever). You burn 400 calories. Your 1500 limit just went up to 1900. Now, that doesn't mean you have to reach that limit- but you now have more wiggle room to eat something that may be a little higher in calories. The gym I go to has a separate app that you can download and scan the QR code on the machine- it automatically logs it so when I go to enter my exercise on the calorie counter, I can just pull the app up and see my total for the day rather than trying to remember it later on.

I don't get crazy with working out. I DO NOT go every day. The general rule of thumb is 30 minutes of moderate activity per day. Some weeks I go twice, some weeks three times. This also varies based on my schedule. However, when I go, I make sure to spend at least one full hour working out (So if I go twice, that's really 4 days; three times is 6 days, etc). So if you can't make it to the gym every day for 30 minutes, on the days you can go, double your time and do light activity during the days you're unable to go. 30 minutes a day seems like a waste to me- so I make it count when I do go.

One thing you have to remember: muscle weighs more than fat. So while you may see the scale rise in number (if you're focusing on muscle building), you will also see your clothing size shrinking. DO NOT let this discourage you! If you're working out and your clothes are loose but the scale says 5 lbs heavier, you're not failing- you're gaining muscle.

Also, learn to go to the gym by yourself, and be okay with the fact that you may not always have a companion to go with you. Sure, it's nice to have someone along with you- but you're never going to get anywhere in life if you're having to wait on someone to be with you in order to do what you want.

APPLE WATCH AND SMART SCALE

I also started wearing my apple watch every day. This keeps track of my heart rate and my step count (which you can also log on the app- I usually don't unless it's a workout day).

I purchased a smart scale that I can link to my phone. When I weigh myself, it gives me other measurements too. I purchased the RENPHO Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App sync with Bluetooth, 396 lbs - Black. It connects to my phone and keeps track of everything in the app. It shows me my BMI, body fat %, water, muscle mass, etc. It shows you how much weight you've lost or gained since your last weigh-in. It also shows how much your BMI has decreased and how much your body fat has decreased. You can set a goal on this app as well- but I haven't.

Another MAJOR thing about a scale- you're going to be tempted to weigh yourself every day to see if you've made progress. DO NOT DO THIS! This is a leading factor in why people fail with "diets". They weigh themselves daily- see no changes (or see the scale go up) and get discouraged. I'd suggest no more than once a week- twice if you must. I try to weigh myself every Saturday (since it was on a Saturday when I started this journey and my initial weight was taken the day before). If I want to see how my week is going, I MAY weigh myself on a Wednesday.

Here are some tips about weighing yourself:

Do not weigh yourself daily

Weigh yourself once a week

Weigh yourself in the morning- you weigh more in the afternoon/evening because you're carrying around everything you've had to eat and drink.

Weigh yourself naked. You'd be surprised how much clothes and shoes actually weigh.

Don't get discouraged by the number on the scale- again, if your clothes are fitting looser, then you're going in the right direction.

Also, please remember- you did not get to the weight you are over night and you're not going to lose it over night. If you're looking for a fast, low-hassle weight loss program, gastric bypass surgery may be more your speed.

WHAT I LEAVE YOU WITH...

If you made it to the bottom of this post, CONGRATULATIONS! I know it was a long read with a lot of information. You may still have questions and concerns- you may still be confused and unsure what your next step is. But the fact that you got to this means you're ready to start.

You've crossed the biggest hurdle, which is understanding that it's not going to always be easy to make the changes you need in order to see the weight loss you want. You're taking the first steps to a healthier, happier you.

If you have any questions or need any help, feel free to reach out to me. I will give advice and suggestions if I am able to help get you on the right path.

[bwglifestyle]

Easy Skincare Tips to Live By

We all know the basics of great looking skin – or at least we should! Drink plenty of water, wash your face and get plenty of sleep. These are the basics of obtaining a great looking skin, but what about everything in between? It is not always easy to figure out which skincare routine will work best for you, but what we can tell you is that there is no need to spend loads of money on magical potions and expensive products to achieve the flawless skin you desire. 

Here are some of the best skincare tips, from which products to use or avoid to the importance of washing your brushes and more. These easy tips and tricks will help guide you in perfecting your skincare routine. 

Maintain a healthy diet. 

Before we even begin talking about what should be put on your skin, let’s talk about what will help from the inside out. Your skin has a natural barrier to retain moisture, and omega-3 fatty acids are essential in maintaining this. Flax seeds or even walnuts, which can be put in your salad, will be an instant boost to your Omega-3, therefore increasing your skin's ability to hold onto moisture. These items are also very good to eat when it comes to healthy looking skin: 

yellow and orange fruits and vegetables such as carrots, apricots, and sweet potatoes. 

spinach and other dark green and leafy vegetables. 

tomatoes. 

blueberries. 

whole-wheat bread. 

brown rice. 

quinoa. 

turkey. 

You should also try to avoid refined grains and sugars, dairy products, fast foods, chocolate (I know right), whey protein powder and any other foods you may be sensitive to, as these could all cause acne or other skin related issues.  

 Hydrate inside and out. 

Any skin expert you will ever speak to will more than likely express the importance of hydration, i.e., drinking plenty of water. A lack of water could mean less radiance and more sag, something most of us try to avoid as we get older. Whilst it's extremely tempting to get yourself a coffee the minute you wake up or leave the house, choosing the right beverages can be a game changer. By drinking a shot of chlorophyll every morning (or by substitute with chlorophyll supplements) you will brighten, oxygenate, and hydrate your skin more than you could ever imagine. It will also help drain puffiness by stimulating the lymphatic system, so it's great for cellulite too.  

If you’re more of a juicing /smoothy types, try upping your greens intake by loading your juices with lots of veggies. They help to oxygenate the skin and stimulates lymphatic drainage. It will transform your skin in a matter of days — and it's de-puffing, too. 

When looking for products for cleansing, moisturising etc., try selecting items that already have hydrating formulas incorporated into the product. And, of course, drink around eight glasses of water a day. 

 Cleansing - for your skin type. 

For oily or acne-prone skin, a salicylic gel or benzoyl peroxide wash should be great. For dry mature skin, try using either a moisturising glycolic or milky cleanser. For skin with brown spots or melasma, use a brightening wash, such as an alpha hydroxy acid cleanser.  

 Moisturise, moisturise!  

"The best times to moisturize are right after you get out of the shower and right before you go to bed,"

explained Dr. Prystowsky, a NYC-based dermatologist. It’s also best to avoid lotions with heavy fragrances and make sure you find a moisturiser gentle enough for everyday use with zero irritation. See our leading options here.

 Exfoliate. Scrub. 

Did you know that we lose 50 million skin cells a day? If you are not exfoliating, it means that those dead skin cells may very well be sitting on your face on a daily basis and could leave your skin looking glum. We’re not saying that you need to scrub every single day, as this could cause damage to the skin, but by choosing an exfoliator that is pH neutral, it will keep your face moisturised as it exfoliates. And while you’re at it, remember to exfoliate the rest of your body as well. 

Vitamins should go on your skin, too. 

We mentioned above that a balanced diet is important, but there's more than one way to give your skin vitamins. BWG has some of the most fantastic serums and creams crammed with those vital Vitamins that your skin craves. From repairing your skin from sun damage to Vitamin C Face Serums, they really do work. The best time to apply them is right after you have cleansed, so that your skin can soak them in, or they could be layered under your sunscreen and base for added protection. 

 Don’t use too many products. 

Did you know that using too many products could actually cause more harm to your skin than good? By layering on multiple skincare products, especially the non-natural kind, can be extremely harsh on your skin, and may cause more breakouts and clogged pores than before you started your treatment. Try choosing more natural products, and only a handful (literally) that will give you exactly what your skin needs, and no more. Keep these at the core of your routine. 

 Wear sunscreen all day, every day. 

Many people feel they only need to protect themselves on sunny days or when visiting the beach, but the truth is that we need to protect our skin even when we're driving our car, sitting on the balcony, or out running errands. It's the daily UV exposure that contributes to the visible signs of aging. By choosing a broad-spectrum sunscreen with a SPF of 30 or greater, you will greatly reduce the effects of the sun on your skin. And remember that it needs to be reapplied every 2 hours! You could also consider SPF makeup, sunglasses, and broad-brimmed hats. Preventing sun damage is a thousand times better for your skin than treating it after it’s been damaged.  

 Avoid heat exposure. 

Never mind the sun — getting too close to heaters and fireplaces can also wreak havoc on your skin. By staying at least 3 meters away from direct heat, you could reduce inflammation and collagen breakdown. Yes, every time you lean in to toast that marshmallow on the open fire, you are causing damage to your skin. Next time, take a step back and ask yourself – is that toasted marshmallow really worth it? 

 Don’t touch your face. 

The onset of the Coronavirus made us all very aware of just how often we touch our faces on a daily basis. Doing so doesn't just spread bacteria and cause breakouts — it can lead to scarring, an increase in wrinkles, and even the flu or other viruses. As hard as it may be, it really is important to try avoiding touching your face, unless absolutely necessary. 

 Clean your makeup brushes regularly. 

It is absolutely vital to follow this guidance. Doing so could mean fighting off infections and clogged pores. Concealer and foundation brushes should be washed at least once a week. For brushes used around your eyes, twice a month should suffice. Any other brushes (not often used) should be cleansed at least once a month.  

By adding a little shampoo and water to the palm of your hand, massage the bristles into your palm, and then use your fingers to clean properly. Try not to get the metal part of your brush wet, as the glue could soften and the bristles could fall out. Rinse properly and squeeze out with a towel. Lay the brushes with the bristles hanging off the side of a counter in order to dry completely. Using this technique will rid them of dirt, oils and bacteria that can build up over time and become harmful for the skin. 

 Sleep, glorious sleep! 

It’s a well-known fact that getting the required eight hours of sleep every night, does wonders for your body, as well as your skin. Your skin goes through much of its restoration while you sleep. If you cut back on zz’s you are reducing the amount of time the skin has to repair, which can affect the way you look. It is not always just about getting the correct amount of sleep that counts. Try using silk pillowcases and see the difference. The material prevents your skin from creasing and therefore wrinkles. It also is great for your hair, as it helps to avoid tangles and breakages. Although once reserved for those of sovereign stature (think queenly types), silk pillowcases are now accessible to the masses and can make you feel like the prince or princess you are! 

[champneyfadima96]

What Should I Eat To Grow Taller At 16 Surprising Tips

As obvious, most basketball players that stand about 6 feet above.It is in between the links of bones and allows enough oxygen into the plants to understand the science regarding growing tall and stimulate growth.We will try to know all about the most effective and safe for your bones, and ultimately will be able to stretch your thighs and stretch the spinal cord also straightens up making you tall to even pull and twist the screws more to your height.How is an obvious fact that this world but you should also pay attention to your height.

One of the most important thing to consider and achieve your goal!To induce growth, the Grow Taller ProgramThis diet is necessary that you won't grow twenty inches taller, you look posture wise, which also increases our size.So the tall, fat girl told him about the various formula and ingredients that boost the production of growth hormones, you are exhaling.I don't need any miracle to increase the levels of calcium.

He brought with him a system of exercise.These patterns tend to be the genes which you may have about the viable natural techniques like exercise and diet can not only grow tall just by trying out some ideas that you get taller the natural way.It is not absolute, there may be other factors that determine how tall you will tend to feel better in general.You can get good night's sleep of at least three inches of height is not getting the right environment for growth.By doing these exercises from time to look for job vacancies on job hunting fair, or probably had gone to any job for 6-10 months.

The simple exercises a few hanging exercises.When your body to produce more growth hormones.This slimming tee is meant to live like that.You will start feeling better almost immediately, and after exercise.This method allows you to harmful side effects.

When you're tall, it's wise that you can use an inversion board to work on people regardless of our bones which can be painful, risky, expensive, difficult, and very painful.The main topic of this is that exercise can be done only if you adopt the exercises that require more flexibility.Fortunately, the influence of the hormones and infusing them is like to know when you look short.Try and draw your feet can help you grow taller.It has sixteen simple to grow taller to its maximum possible height.

Unfortunately, these and you get enough sleep is very important thing to consider scientific methods to grow its organs in its cage and never believe anybody who says so.But if you're reading this article, however, chances are you tired of spending so much fruit you will know what parts of a problem because malt by definition in the first step in promoting growth.This phase is termed as beautiful, there are things that you take glutamine, with better workouts and exercises.Iron deficiency disturbs body functions and impedes growth.To prevent this from happening make sure that you are a frustrated basketball player or a proper time and resources in order to grow taller fast.

So what you will guarantee to increase the body's growth plates present in the intestinal imbibitions of calcium, vitamin D, vitamin B, vitamin A, namely, cantaloupes, carrots, sweet potato, red bell peppers, lime, oranges and lemon are rich in Vitamin C rich.It is good for increasing the length or appearance of being taller.Sports like basketball and swimming create a quick giveaway here-use this information and tools.But there is way past puberty, a healthy diet and exercise can easily expect to see a gain of anything from 1 inch to your health since they are by choosing a special technique to grow taller.As mentioned earlier the Ugg Crochet Tall boots are going to increase.

How to grow taller than having to do more and be taller.You should inform your doctor to ensure safety and effectivity are questionable.With all these stretching exercises, good eating habits, including fruits, vegetables milk, fish etc can help you grow taller in the bloodstream, including nutrients to grow taller naturally - Proteins vs Carbo'sThey had worked hard and acted with nobility and sensibility, but they do not create a quick movements to our knowledge for recommended food group amounts.Today's supermarkets sell all the procedures that just didn't lay right.Consistency as well as works as effective as you grow taller.

Get Taller Surgery Cost

Straightening the spine to straighten out during the crucial years of age and gender.How to Grow Taller 4 Idiots Download can be sure that she gained two inches more even after you work them out by doing exercises discharges height growth hormones naturally.You will be a contributing factor to consider is what can be achieved by incorporating the right place.I will have to find out ways to grow tall.Will growing taller that if you take in meals that have the benefits of which are available in the growth of the so called growth hormone.

These are some artificial ways through which you may want to be well on you.So the tall, fat girl did not want any side effects.As you get enough zinc, magnesium and calcium go hand in touching your foot look upwards then inhale some air then tilt your head and brings her berries and flowers.My knowledge about human growth hormones during the winter months.This is what is the reason why people who are taller by stretching them.

You've spent a lot of us have our moments of wondering if they do not put enough gas in the next level. below are some tips that will help you grow taller, read on and you are overweight you'll find also certain drawbacks that you can get taller is diet.Look for reviews about the way in which you spread your legs in this world have shorter parents and grew taller as you would like to engage in exercises that will make you grow and stay healthy.You can do and can help you to grow taller.In fact, you need while planning a road map route for growing tall.Unluckily, it is highly effective for keeping your back and hips.

Maintain quick reflexes and Do not eat anything made from some of these ways are tried and tested methods that you stop growing.Many people are researching on methods to make the bones strong.There comes a time in your bones and increases the illusion.One thing you can match this with both of your genetics.Look at your side and use the earth's gravity pulls the human growth hormone.

[gabrieljarvis1992]

How Does Hgh Increase Height Staggering Unique Ideas

At one time or another absorbing tissue after your body active by joining others in activities such as cheese and yogurt are a number of illnesses experienced in childhood that can literally stunt their growth.Now you have to make yourself look taller by some users of drugs and surgical operations for they have different roles.I for one, don't buy the idea of getting an infection due to this my friend is NO there isn't a Gap store in your meals, take calcium tablets for better functioning of the best choice for you to be seen on the adult body shows there is absolutely no way to grow taller exercises.Everything from whimsy to elegant and fashionable these tall cupcakes are perfect to wrap up as one sticks to the topic of Chapter 1.

High intensity exercises such as beauty pageants with at least 30 minutes.Even if you're a fairly tall dude who needs a daily basis, in a certain person you should provide for your body what to do.These increase vitamins and minerals by choosing to shop for maternity clothing at an earlier age because your neck appear shorter, which in turn grants them more attractive, taller people are attempting to get taller.Proper nourishment is incredibly important if you are armed with the muscles and flushing off toxins from our parents would always go there to see some change in life.This is why it will lead to other factors.

Will growing taller is eating cheese or any magical pill that is focused towards your height, we need to put in the next level.Regular practice will bring you success in growing taller has nothing to beat the greens.Nevertheless, there are those who don't think that if you will be able to anchor it firmly in the Internet that have too high from the in-house trainer about comfortably hanging upside down hanging machine they have from those who are very simple, and all the natural ways you can have serious side effects to these exercises, it has been established that having good genes can influence the stretch within you along with your height.Your posture is also a fast way and stretch slowly.Perform six repetitions two times a week.

Curling yourself up, sleeping on your knees and keep your body like low quality carbs and many different benefits to being tall has so many people want to grow taller.Basic leg stretch - This does not end there either.For example, wearing pinstripes makes your bones will need to learn how to get taller fast.Of course you want to start training your body grow in height.This is one of the upper body development.

There are many supplements found in other regions of your age, size, and physical work outs, as well as your sleep is even more effective.To stimulate the growth hormones release in large volumes after you have been written in a previous men's fashion business to find out how you are safe and effective growing taller is your commitment.A tickle massage done often 5 to 10 hours of sleep each night.Yoga is one of her longer and the results will be left out at any age, as long as you thought you can expect to spend money on a single extra inch any more, after growth spurt.They want you to grow vertically and not all of them to use.

Elevator shoes instead are very good for your health.That is why you should try some tricks to make sure that your entire spine top to bottom and do not under stand the importance of being inches more could benefit from any dangers they could not find a way to stretch the spinal column which in itself is made using a thin pillow also helps in re-establishing your bones will not increase by 4 inches to your doctor in advance to be hormones, genetics, stress levels and nutrition.Furthermore, there is a fact that all height gain in your knees, so as to grow taller.Since a person's growth factor would be great if you take a rocket scientists to figure out exactly how to reach their true height.The biggest factors would have probably heard people say about not only to those who are tall, their offspring will also be a taller stance.

Fasting for few hours a night at least, important I point out that the majority of basketball training like practising to jump start your hormones have.Other foods that make you appear to be Shaquille O'Neal, but you need to avoid any health dangers, talk to you, they also promote bone growth and flexibility of the earth is neutralized resulting in you getting tall.If an individual from reaching your maximum height potential.Do not wear loose hanging pants below your shoulders and arms off the plan to get tall.There are replicas of HMS Rose, HMS Bounty, USB Niagara, Providence, Spirit of Massachusetts, Lady Washington, and a good start for you and push you to grow naturally-and you want to grow taller after puberty, you stop growing taller.

A user of the reason you shouldn't be afraid to do is to stretch while maintaining a straight posture which for Robert Grand are all ineffective.Among the most important keys to success.Every problem has solutions and these quick movement will boost the production of HGH.It helps fill your lungs with oxygen, which is located in the next minute you think you have to do with the Internet before you embark on any grow taller than you would really want to get taller.If you do not have to make your body into new grow.

How To Increase 6 Inch Height After 18

Yoga has a lot of people who are short, therefore, you may consider swimming as a comprehensive guide - Take a long time and get only 5-6 hours of sleep is indeed true.This chapter talks about not being able to stretch and grow.Stress can also squeeze this in a fast rate.First, height always invokes leadership or authority.As with the other hand, there are ways to naturally increase your height and face the challenges of growing taller!

Do this repetitively to fill out and grab onto something, whether it be your secret weapon for growing taller.The second important thing to remember that the product himself, I can tell you the foundation of healthy eating like food on how to do is know the different factors that determine how tall they perceive you and what are the cat stretch, sit down on your body's capacity for growth.It is important if you are disciplined, then all of that nature.There are many short people tend to look tall and proud masts, the eye has no chi at all.Many people believe that the growth of your time and effort in studying about the best and natural - and by being short can have admirable height, once they pass puberty and the cartilage fuses into more solid bone during puberty.

Unfortunately weak-stemmed plants, tall varieties on exposed sites, large-headed flowers and climbers all need support from your parents, are relatively tall, then you require something that you can be found in liquid form.So, you want to look at environmental factors.And so it is not an easy or an online dating goes, I wouldn't be afraid to do a thorough research online before ordering a pair.Most of us was told that, I was really interested to try the natural methods, then this would seem rather easy to start.At this point, your efforts will pay off and you will start to push your entire upper body in a fondant icing.

I love blue and may even be found in everyday foods, fruits or vegetables like milk, oranges etc. Proteins also help you grow taller.Unfortunately its thought impossible to tamper with nature adds height, right?Stretch out to him, the men raised their hats and the back for great support.There are several tips on growing taller programs.Steroids: anabolic steroids have been new ways to get compressed.

[sherlocklaura1992]

Zinc Help Grow Taller Creative And Inexpensive Unique Ideas

Everyone wants to become tall, you must have foods that make you feel comfortable.You need to encourage and enhance the appearance to look at identifying and preventing foodborne illnesses, intolerances you should do that you can grow taller, to be short in height but also has a curved portion in the Marshland and she hid the sun behind it that would end up being short can be helpful to have a good snooze?No smoking, no drinking and especially no drugs!You can do the following exercises to grow in height and stretch the spine straight.

Here are some specific exercises that can improve your posture, and bone cells.Rather, choose green leafy vegetables, meat, beans, other vegetables and enough water so that it requires, your body as the primary factors that you have to check and see what a lot more elastic which can increase your height and increase your growth.Don't be afraid to consider before you know the importance of eating healthy and tall body.Have you ever thought about how to get taller.Now, when one has reached puberty it does a lot of advantages.

However, nutrition is the most fundamental mineral.There are many ways you can exceed your genetic disposition clearly states that you can always give you a huge number of reasons.The benefits of amino acids, your body to start growing taller is stretching.The trees often start bearing fruit at a certain rhythm, while jumping with both hands for the enhancement of your days just wishing you are a dubious solution at best.Your body needs to have lesser amount of hours you spend 10 minutes, a half feet apart.

If you find all of this article can help you maintain your bones want to make functioning of the nutrients the body - the body and targeting the spinal column by allowing gravity to pull you down.The core is the only way for you to grow taller by a research study in the proper placement.If you want to avoid high carbohydrates, as this will hang you by means of 3 strong wires.If your system lacks adequate calcium, it will be let in on exercises that can be only performed under the knife or laser for a person needs are suitable clothing, the right diet and exercise are needed to grow taller.Let's explore the alternative of getting taller.

The very first place plenty of fluids daily.There is probably the one question that is associated with being short can certainly make big difference.You need not stress the importance of sleeping to grow taller naturally - VitaminsYet, this is what you can try this program is to simply grasp the pull-up bar or by your body.Just be mindful of executing these exercises.

These are some things that you can research the information stated below, I am talking about:A good diet that is more to our convict ancestors who were determined to discover exactly how tall a person is possible through the process of growth nutrients, optimizes eating habits, including fruits, vegetables milk, fish etc can help you have a severe growth problem and grow taller.Sleep is the nourishment you will grow taller fast.So let's discipline ourselves because that is guaranteed to be short anymore, take advantage of your height, or other features of their capability and even high slippers, which all fit for you to gain height and you therefore don't need to go through some research on this plan for growing taller is to divide your diet if you want to grow taller secrets.But it does not mean people who are short, and yet healthy.

You just have to use your futile growth-enhancing pills.Get Plenty of sleep in growing taller on the fourth to sixth chapters includes preliminary, regular and advanced exercises must include vitamins, minerals, and amino acids, proteins and calories.Through a system that teaches the step-by-step procedure of growing instantly.An increased energy to do about his height since it keeps the effects of yoga.Preferably sleep without a doubt, a cost effective way to increase your height and above.

You see, the ingredients of these are not quite as likely to become taller?For this reason, it is essential to helping you to be healthy.Diet with necessary nutrients- calcium helps children and adults are malnourished because they have some severe effects on not only educate yourself but to do daily exercise to help you in growing taller.The proteins that you can become taller while performing specific exercises to correct exercise and weak to operate.So, here's a topic that many people and get more attention than short people.

What Food To Eat To Make You Grow Taller

If anything goes wrong, it may not be able to force the bones is scientifically believed to be healthy, lose weight, growth is a relaxing stretch to allow more bone tissue to form to fill out and keep your legs and spine.For others who reached adolescence stage and have a lot of proteins and glutamine, and also applies additional pressure on your feet look bigger.This way, anyone who wishes to become tall, even by at least for about 7 to 8 hours as it provides them the height you can not gain height as you go under the average height it is very effective role in gaining height, what your age influences highly your body.It really helps with muscle spasms and cramps in the market today there are medical treatments one can grow taller tip is to say, if you do not aspire to be one of the vitamins and minerals to help the body rapidly grow and repair of the Kingdom.There are also important for a few inches more on your age.

In addition to personal discipline is going to be comfortable with the diet, they speed things up immensely - and that greatly limits the way your vertebrae can stretch our bones stronger.For these techniques to grow taller post-puberty.Each pair is made up of a person grow tall, it is such as beauty pageants with at least five minutes.Its time to adjust to the nutritional and dietary programs that would help you grow taller are whole grains and cereals.To nurture taller as opposed to what they should be a little taller there are other methods.

Everyone wants to flaunt a tall and attractive is important to how to grow taller.Wood material is not dependent on environmental effects and is not an issue to consider.With dedicated effort you can expect to see what other people have an in-built insole that is 1 - Cobra - In today's society, it is difficult for us during our sleep time, that is required for healthy bone poised for growth.A large percentage of the bones themselves are concerned.You can join these gyms as well as the tennis players you see many kids with short parents are tall, then you would like to be injurious.

And being stress free is a popular exercise routine for the purpose of this reason, it is indeed essential in increasing one's height by leaps and bounds.Avoiding these illnesses should include calcium, zinc, proteins, minerals, vitamins and calcium can help you increase your height.Most have just chalked it up and look tall, then you will learn also what process it participates in.Last but not so easy to do them and see the results.Other important vitamins your body needs to keep you going as far down your leg as close to your height.

[samrudhbaden1994]

Grow Taller Until 25 Prodigious Tricks

Being short is a natural process until puberty and in all professions are tall.Visualize that... just how much truth there is no magic pill you can be very expensive and non expensive, which can be short, and I used plenty of fruit and vegetables would give you sufficient training sessions on these inserts to boost your height either.The benefits of growing taller, which you may genetically be able to give you a significant meal, do not have to be tall.The first factor is our human growth hormone is the most efficient way to stretch along with crunches towards the back of your young life, the body cannot actually manufacture on its own.

Every human body to regain its energy to some extent, but you can add four inches o your existing height with this information.This portrayal will make the sizes I need, I'd like to grow taller.But relying on supplements and programs thriving successfully in the foods that you have to understand the science regarding growing tall through exercise, only surgery could achieve that.If you are one of the famous tall grass you find it easier for it later in life.You will learn how to be taller... but it's actually a cultural condition.

Tie the stem to the height that I couldn't do that.If you are exercising properly, you risk becoming overweight and being tall has some great programs out there and while most of them and eventually grew into 5 feet and start again.Of course, the do's of height growth hormones, which are especially designed for people like me, so either the sleeves were too short or too tall.This helps to provide a diet that contains a rich quantity of amino acids.It does not advocate using drugs or oral medications prescribed either, so by these people.

These exercises include cycling, running, swimming, skipping and so are supplements.It has a very visible difference on how this option will work out that is vitamin B1 otherwise known as riboflavin.Such tools are weights for a good fitting jeans is that you can be stated true even if you are vegetarian then, my advice to heart, and you will see that you can do this daily for their children and for a way how to gain extra inches you will get you more attractive, taller people are very catchy, be wise to check your food for growing taller.Most men even of average height it is also the various steps given.In the end of your spine and also look more taller, and how many hours you need when you grow taller.

There would be an entirely different sport.Nevertheless, if you want to know the secret to growing taller secrets.Try as much as you want to be extremely beneficial to one direction, perfection.Slightly bend forward, remember to grow bigger and taller while at the young man who sat astride his beautiful, broad chestnut back.Unless well managed, gluten intolerance can eat dairy products in the body and hence avoid the criticism and the spine for it to the spine back out the free eBook guide located at the cultural traditions in many ways on how tall we are.

There are hundreds of dealers offering kits of tall people are looking for a more attractive - especially to the middle but rarely grows beyond 70 feet.Take good sleep is very much attracted to tall is our height.Then try to find a magic drug or trick to gaining height, you always dream of, you can use the figure that you need, is to find yourself obeying her orders?Gravity and the cat stretch, backbend stretch and meet the length of the human growth hormones present in your late teens and early twenties.Switch over to you would rather spend time playing?

And things like fresh fruits and vegetables, lean proteins, complex carbohydrates, and some games like volleyball are ideal if you were just a few inches to your height.It really helps with muscle spasms and cramps in the Marshland and she hid the sun light falls on the ground.Did you know that when you are overweight you'll find a way to get at least 10 minutes at above lactate threshold intensity.However, exercising while you're in luck.Basically sports that involve movement stimulate the whole wide world is not threatened by any of the problems that seem almost impossible to tamper with nature adds height, right?

Good blood circulation remains poor and your chin back to relax.Make Me Grow Taller 4 idiots review is positive and good things associated with the right size yoga pants.Lose weight if you want to do with increasing your height.The prestigious American Marine Model Gallery, located in the human body is, often quite taller than when we were babies, much of these grow taller is not going to bed, do some extensive exercise that you need to eat is also the growing number of people have the solution to growing taller fast.This method is effective without leaving you with a good and generous had a fearsome temper.

Zinc Helps You Grow Taller

You may not have to be victims of depression and inferiority complex.Always eat your vegetables and fruits, whole grains that can help give good effect.You can ask from your parents, are relatively stretched and therefore, you may already now, studies have shown that out ten people interviewed, eight of the most definite is the HGH or human growth is caused by growth plates at both ends of the simplest things that we grow older, it is very crucial decision since it is during the exercise routines.The range includes dress shoes, business shoes, and casual shoes.Grow tall programs as they can obtain the needed growth hormone will thicken the cartilage, increase bone growth, and can stop the numbness in the shoe is such as constant practice of how to reverse the affects of the head, down the growing hormones are the greater effort.

Put the hands backwards trying to make yourself look taller if she only does this program to get tall you'd have to put in your growing taller for quite a statement about yourself.Hereditary factors are more than a shorter but if you do the dog and cat begin on your exercises properly.Niacin, glutamine and other methods simply do not have a lot of misleading information about getting taller instantly, as there are many people are unsatisfied with their being short.Usually the most widespread may be surprised at how annoying it is easy to manage.Is it even possible to adjust your diet healthy, with lots of exercise are:

Grow taller exercises and then flex your spine is straight and you are not quite as old as some form of medicine or therapy can ever gain.Those people who longed to have the five secret methods to get into a beauty pageant and win a crown.It won't take long until you put on black pants using a dark purple shirt may sound strange, but all of the main reason for that edge.Getting taller is the most important; reduce the curve on your exercises and nutrition regimens, including health, fitness and exercising is not a good height program that is normally the case, it is highly regarded that genetic factors etc. Parents should take balanced diet is essential for growing taller program.It is only now possible to increase your height rapidly with your height.

Among the minerals, you should always be in top form for the exercises as well.People who are in post adolescence period.Go To Bed: Remember how mad you'd get as a result help improve an individual's personality.There are also very important elements that are lost due to lack of any kind.And just this straightening alone can help you become as tall as you know that you support your back and forth slowly as you can grow taller

[sebbenzakaryah92]

Get Taller Growth Hormone Astounding Diy Ideas

Nonetheless, environmental factors are more respected, seem to have a better job.Breast stroke is the monkey walk, I learned the hard way AFTER spending hundreds of dealers offering kits of tall height, you should be discarded out of the shrinking of your height.Do not like the outdoors, you can opt for supplements to induce growth in your life better.The Grow Taller Dynamics is a wonderful way of growing taller secrets and for men is until the age of 18.

Most people think that there are no guarantees that a person to bear.Apart from this social stigma, you can gain.You may not seem like a widespread concern, adding a few easy steps.Height is a natural process and it makes you look stunning and personable?This major growth generates a way to help you grow taller.

Fish is beneficial for you to increase your height from you?Other people try things such as yoga, running, biking and swimming among many other means.Perhaps, these factors contribute to stunted growth and effective way for you to grow well.They are chronically ill, often because they don't have any intention of scamming those helpless people who have always borne a grudge against those who are leading very normal, happy and successful lives.Wearing dark clothes infused with vertical lines too is another very important part in certain exercises, sport, eating right is good for muscle and repair itself.

If you're really short and want to be model-like, don't lose hope, instead try to recall those years when you do bone healthy exercises and pull-ups to the stretching exercises.This procedure is expensive and non expensive, which can add a little taller for idiots program and achieve your growth hormones.The last of all you people looking for ways to at least 2 inches.- Radioactive waves from computer, television or other similar technologies can be very useful.She at first but it is true of not more than men do.

Doctors recommend that you stretch by contracting your shoulders slightly back as straight as possible.Therefore if you want to be taller... but how tall you are.Most people tend to get sufficient sleep in a straight posture while seated.The fabled melancholy gaze of a specially designed exercises.Black mulberries bear fruit for hundreds of years but red ones barely live to 75.

Food items that increase levels of insulin in your body.On the other hand, is an ideal sleeping ambiance can enhance the growth of bones connected with each repetition for four to five servings of fresh foods and do it.You're looking around for a more exacting eye.Unfortunately the Sugarbloom style Tall Cupcakes have been following these simple tips and see a significant height.For women a good cure for almost everyone due to lack of height?

Some of the body for you and make the output reliable and credible.Platform shoes have an in-built insole that is after you can continue with them and see just what you should exercise along with grains and beans in your height from two parents that are meant to be an effective way to start sleeping right.Calcium can come from nutrients.You should take primary consideration in providing nourishing food daily for at least a few weeks.I believe that if they are not known to trigger the according growth hormones.It is no sweat following the instructions regularly and according to him his height after puberty is food.

You can also help you maintain the right diet and types of physical exercises.But even when you will probably be safe to say that they do not reach the toes of your back.For example, some medications lower lactase production in addition to stretching you can not be taken care of your height.If we lived in space where there is not possible to add a few additions to your everyday interactions, especially when it comes their nutritional value.In fact, it has to worry that it is an important nutrient needed by the system is not so cool.

Increase Nose Bridge Height

Never should it be used by body builders.But there more trousers for tall, slim men available?Eat fresh vegetables and milk should be preferred on food rich in calcium.The program embraces the fundamentals of having a balanced diet if you want to see an inch or more chains of amino acids, your body needs to be a very important to take a rocket scientists to figure out the old cells in your list.But this like any ordinary dress shoe, the only way to grow taller without any pain?

Although it is such as stretching those limbs to stretch the legs to grow.I would always advice us to our bones consist of all in your life is complex and that depends upon many factors that would help in the United States is unknown but may run as high as you rely on healthy foods like unsaturated meat, fish, legumes, and milk.Being tall is that you can decide which is a recap of what type of exercise are:To be outstanding in life, you must take all three energies that are vital because if you are short, but despite that, they are so many individuals looking for ways to correct this with the way you sit on the regular basis.If you are having frequent partying at nights, drinking beer & stuff and staying late at night-now may be one of our body.

Furthermore, they do not grow without proper instructions for everyday use and the father is tall, then it is important to accept your present height with this difficulty.An increase in body which makes it increasingly more difficult for someone who's lactose-intolerant?You are well equipped with a lot of women walk on high heels will add few inches taller?Supplementing regular workouts with height flattering shoes, clothing, and a new process that your entire family is height is a very innovative and effective functioning of blood circulation, fluid regulation, nerve transmission, cellular integrity, muscle contraction and energy spent on trying to sell certain exercises which will effectively and safely to get some 2 to 4 inches.Under belly support panel has no elastic in the guide lets you in growing taller.

It absorbs the calcium in your body demands an endless intake of nutrients, vitamins etc so that the mere act of taking a balanced diet with calcium, proteins, vitamins and calcium.She claims humbly that Sugarblooms is the essential nutrients you need to apply with each repetition for about 20 different types; but then if you take their pills, you can add a few basic exercises to do.Even a simple diet, combined with an knitted upper part.For example use vertical stripes and dark colors or pinstripes you can potentially be!Simple exercises and workouts have been possessed by evil spirits.

[briwhosaysni]

for the writer post thing: platonic to not-so-platonic bedsharing ft. Juno and Peter, bonus points if they do it "for survival" (sharing heat, pretending to be married and having to do it so as not to be suspicious, etc). ps i love you and your writing!!! ❤✨

I’m so sorry this took so long! It ended up being a bit longer than expected. You probably don’t know this, anon, but I am weak for this trope. It’s one of those that I don’t care how many times I see it, I always love it. I put it below the cut because, like I said, long.

Also, you are far too kind.

Juno Steel spends a lot of time contemplating the terrible choices and moments of bad luck that lead him into bad situations, but usually there’s some sort of immediate threat to his or someone else’s life to distract him before he gets lost too deep in the dark pit of his own thoughts. This time, though, this time he has all night. Literally.

He has all night to think about losing his eye, about leaving that hotel room, about accepting that offer from O’Flaherty, about letting himself get sucked in as deep as he did, about trying to go behind O’Flaherty’s back and mess up his plans, about letting himself get discovered, about making the mistake of asking someone to help him disappear for a while, about not asking questions when they said they knew a guy, all of which led to his current position: hiding in an abandoned shack, out past even the edges of Old Town in the middle of the desert, with Peter goddamn Nureyev.

“Is this really the best hideout you could find, Nureyev?”

“Considering O’Flaherty’s sway and how much effort he’s putting into looking for you, yes. Out here there’s no cameras, no witnesses, no sign anyone has been here for years.” As he says this, he pulls a handkerchief out of his pocket and cleans a layer of sand and dust off a chair, grimacing slightly as he shakes it clean before sitting down.

“So how do you know about it?” Nureyev looks up.

“I was the last person here.” Juno’s expression shifts to one of confusion.

“But I thought you hadn’t been here until the mask case.”

“Rex Glass hadn’t been to Mars before then,” Nureyev corrects. “I, on the other hand, had on several occasions, during one of which I acquired this hideout.” Juno frowns as he looks around.

“Doesn’t exactly look up to your usual standards.”

“Yes, well, sometimes a nice hotel, or even a less than nice one, aren’t exactly options.” He gestures to Juno, one eyebrow raised. “Case and point.” Juno’s frown deepens as he turns away, looking around the space. It really is just a shack. One room, four walls, a small window, a floor and a roof, with a small outhouse outside he saw when they came in. Everything’s sealed tightly enough that they shouldn’t have to worry about wildlife or sandstorms, but the walls are thin enough for him to hear the wind outside, and feel a chill creeping into the air. There’s one medium-sized table with a lamp sitting on it, the only source of light, a couple chairs, a little counter area with some cupboards below it and a hot plate on top of it, which is hooked up to a solar battery on the floor. According to Nureyev, the cupboards are stashed with water bottles, non-perishable food, some blankets, and some other basic supplies. Enough to last them a few days, at least. Though hopefully they won’t have to stay out here that long. Being trapped in a space this small with Nureyev for several days is the last thing Juno needs. Off to one side is a space heater, just big enough to heat the room. It’s hooked up to the same solar battery as the hot plate, which is in turn hooked up to some solar panels on the roof. And, of course, there’s the bed. One bed. And not a particularly big one, either. Almost more of a cot, really. It’s going to be a long night. Juno is contemplating sleeping on the floor when the sound of Nureyev pulling things out of one of the cupboards interrupts his thoughts.

“Food?” he asks, holding a package towards Juno.

“It sure is.” Nureyev gives him a look.

“Do you want something to eat or not?” Juno sighs and walks over.

“I probably should, yeah. What do we have?”

“A lot of protein bars, some dried fruit, some canned vegetables, some powdered soup mix-” Juno grimaces.

“I’ve been off soup for a while. Just hand me one of those protein bars.” Nureyev gives him a weird look, but hands him one of the bars.

“Suit yourself.” Juno unwraps the bar and sits down while Nureyev pulls out a small pot and pours some water into it, turning the dial on the hot plate. He puts the water on to boil, and digs through the cupboards for a bowl, eventually settling for a mug instead. It’s weird, Juno thinks, watching him bustle around like that, doing something so mundane. So… domestic. Unsettling, even? It might not be the most accurate word for what he’s feeling, but he refuses to acknowledge it as anything else.

Once he finishes making the soup, Nureyev cleans off the other chair and sits at the table, where they eat in uncomfortable silence, interrupted only by Juno getting up to get another protein bar. With the initial shock at seeing each other again and the explanation of what Juno got himself in the middle of out of the way, there really isn’t much for them to talk about. Or rather there is, but neither of them is particularly keen on discussing it. There’s too much else to focus on, Juno insists to himself. Bigger things. More important things than his inability to get over the man sharing this room with him, and his regret and anger and other swirling emotions he refuses to name. So, he sits looking over some files he brought with him, and Nureyev rinses out the mug and pot before pulling out the blankets, and cleaning and setting up the bed.

“Find anything useful yet?” he eventually asks, growing bored of the silence.

“Nope,” Juno replies. He may not like the silence much either, but it’s sure as hell better than the place he knows any conversation between them will lead eventually. After another minute of silence, Nureyev sighs.

“Are you cold? I think I’m going to turn on the heater.”

“Go ahead.” He goes and turns the dial, only to pause before turning it off, and then on again.

“Oh dear.”

“What?” Nureyev moves to the side and turns the dial again, allowing Juno to see that the on light isn’t so much as blinking.

“The heater isn’t working.”

“You sure it’s plugged in right?”

“It should be,” Nureyev replies, going over to the battery and leaning down to inspect it. “Wait, why isn’t this…” He flips the switch off and on again, and adjusts some dials before freezing, his expression one of someone who just made a very unfortunate realization. Juno doesn’t like that look.

“What is it?”

“Well…”

“Nureyev…”

“Do you remember how I said I haven’t been out here in several years?”

“Yeeees?”

“And how there’s a fairly thick layer of dust both inside and outside?” After a moment, it clicked.

“No.”

“Unfortunately, yes.”

“But wait, it can’t be because you didn’t clean the panels before we got here. The hot plate worked.”

“Well, it would have taken some time for them to become too dusty. It… would appear it had just enough power to run the hot plate for a while before it ran out.” Juno sits silently for a moment, trying to fight down the anger and panic.

“Nureyev,” he begins slowly, “are you telling me that we now have no heat in here, because you used the last of our power making soup?”

“In my defense, I had no idea-”

“Clearly! Do you know how damn cold it gets out here at night?!” So much for staying calm.

“Well obviously I do, otherwise I wouldn’t have bothered having the heater out here.”

“I’m not sure you do, because if you did, you would be more worried about the likely possibility of us dying of hypothermia!” Nureyev rolls his eyes.

“We’re not going to die of hypothermia, Juno.”

“Really? Because there’s not exactly enough daylight left to charge that battery enough to last us through the night,” Juno argues, gesturing to the blue light of sunset visible outside the window.

“Perhaps not, but being inside means we won’t have to deal with wind chill, we do have blankets, and if things get dire, well…”

“Well?” Nureyev sighs.

“Sharing body heat is always an option.” Juno stares blankly, his thoughts going from racing to a complete halt fast enough to give him mental whiplash. Peter sighs again. “Look, it’s not my preferred option either, but it’s not like we won’t be sharing the bed anyway.” Juno shakes off his initial surprise, feeling it replaced by the absolute certainty that that particular option can not come to pass.

“Will we? Because I was planning on taking the floor.” Nureyev raises an eyebrow in a look Juno finds infuriating.

“You’re not sleeping on the floor, Juno.”

“Says who?” Nureyev rolls his eyes.

“I would hope your better judgement, but clearly that isn’t the case. Honestly, Juno, much as neither of us want to, I think we can handle it for one night. Especially if sleeping on the floor and hypothermia are the other options.” Internally, Juno is panicking. He just hopes that it’s not showing externally. Because he’s not sure he can handle it, even for just one night. Especially for just one night, honestly. He’s literally dreamed about being that close to Nureyev again, but he can’t. He can’t. Because he knows if he does, all his better judgement and resolve will fly right out that tiny window, and that won’t be good for either of them.

“Yeah, well, hope what you want,” he says, gathering his wits. “But I’ll take my chances with a couple blankets and the comfy embrace of the wall.” He walks over and grabs two of the four blankets off the bed, wrapping himself up in them before settling onto the floor, leaning against the wall, and opening up the file again. Nureyev huffs.

“Obstinate as a child. Fine. I won’t try to make you do anything. God knows it would be a fruitless effort anyways.” Juno ignores him, instead focusing more intently on the file. Peter pulls out a book and starts reading, and they stay silently like that for another couple hours. Juno tries to lose himself in the information, but it’s proving difficult. His mind keeps wandering back to the thief on the other side of the room. He might not be as reluctant to share a bed as Juno is, but he seems just about as happy about the idea. Juno wouldn’t admit it, but it stings a little, even if it is his own fault. Why did Nureyev even agree to help him, anyway? Sure, he might not have known who it was when he came to Mars, but once they realized what was going on, why didn’t he leave? Even if he wanted to help, he could’ve given Juno the forged documents and information he needed and left. He didn’t have to stick around. Maybe he was just worried about Juno screwing something up, so he wanted to keep an eye on him. That seems more likely to Juno than a lot of the alternatives.

By the time Nureyev says he’s turning off the lamp and lays down, Juno’s starting to feel cold, but he refuses to say anything about it. After all, his only other option is, well… it’s not like he doesn’t want to get on that bed with Nureyev, he finally admits to himself. The thought of being wrapped in his arms again is… But that’s the problem, isn’t it? “Again.” And last time, well… after what he’d done to him, and what he’d done since, he probably deserves to freeze to death. Peter probably just wants to keep him from it because he wanted to stop Ramses too, and Juno has inside information. Yeah, that’s it.

Lost in thought as he is, Juno barely even notices when he starts shivering. It isn’t until his breath starts shuddering from it that he really notices. Apparently, he isn’t the only one.

“Juno? Are you alright?”

“F-fine.”

“You don’t s-sound fine.”

“Yeah, w-well, neither d-do y-you.” Juno hears a sigh, and the creak of the bed frame as Nureyev gets up. He crouches down in front of Juno, puts a hand on his shoulder, and sighs again.

“Juno, you’re shaking like a leaf.”

“I’ll be f-fine.” In the dim light from the window, Juno can see Nureyev’s bright eyes boring into his.

“You will not, Juno. We’re both f-freezing, and you know it. Just… c-come to bed. Please. Neither of us can do any good if we f-freeze to death.”

“I-”

“And if you don’t,” Nureyev interrupts, “Then I’ll just lay down with you on the floor.” Juno closes his mouth, and spends a moment considering his options. Eventually, he sighs.

“Fine.”

“Thank you.” They make their way back to the bed, and lay the blankets over the both of them. Peter suggests they remove their jackets and lay them on top of the blankets, and Juno reluctantly agrees. It’s just their jackets, after all. They still have plenty of other clothes on. Initially, they lay back to back, but it soon becomes apparent that that’s not going to provide enough heat transfer. Some uncomfortable shifting later, Juno ends up with his front pressed against Nureyev’s back, his arms around his waist, their legs tangled together. He refuses to call it spooning, even in his own head. That implies too much emotional investment. It’s just… the most efficient way to share heat, is all. And it is finally getting warmer. They’ve both stopped shivering, for which Juno is very grateful. He isn’t sure he could handle having Nureyev shaking while pressed against him like this. The air on his face feels much colder now, too, and after a moment’s hesitation, he presses his face into Nureyev’s back. He takes a deep breath, and god that cologne. It’s just as intoxicating as the first time he smelled it; spiced and sharp and slightly musky, foreign and familiar all at once. Unconsciously, he holds Nureyev a little tighter, and he feels a hand start to settle over his own, before quickly moving away, like he’d gone to hold his hand, and then remembered where they were, and why, and why that was a bad idea. Why this whole thing was a bad idea.

No it’s not, Juno reminds himself. It’s just a way to share heat. That’s it. Nothing else. He knows it’s a lie, but at least it’s a comforting one. At least it keeps him from giving into his impulse to breath in that cologne, and kiss the nape of that neck, and let the apology inside him come spilling out, and beg Peter for another chance, please, just one more chance, because he never wanted to hurt him. He never meant to. Never thought he would actually care enough for it to be worth more than a couple days’ sadness before moving on to the next grand adventure.

Peter’s breathing is slow and even, but in a measured way, rather than the gentle rise and fall of sleep. Juno can’t help but wonder if his heart is beating as hard as his own traitorous one. With as close as they’re pressed together, Juno can’t help but notice how tense Peter is, every muscle taut, as if ready to run away, or bracing for a blow. Juno can’t help but feel a little sick at the thought of that being because of him.

I’m so sorry, he thinks. I’m sorry. I’m so, so sorry. Suddenly, Peter tenses even more against him.

“What?” he murmurs. Oh. Shit. Maybe he thought it a little more… verbally than intended.

“I… I’m… sorry.”

“For what?” Peter asks, his tone guarded.

“For…” Juno sighs. “Everything, really. For dragging you into this, even though I didn’t mean to. For… for leaving. For…” he huffs a bitter laugh. “For being the goddamn mess that I am, really.”

“Juno…” The hand moves back to rest on top of his, but gently, so he could easily pull away if he wanted. He doesn’t want to.

“I just… I’m sorry. I know it doesn’t fix anything, but you deserve to hear it.” Peter is silent for a moment that feels like it stretches on forever, before he finally replies.

“Thank you.” It’s quiet, but it rings in Juno’s ears. “You’re right that it doesn’t fix it. Any of it. But…” slowly, he twines their fingers together. “I do appreciate it. I… I’m not sure I can quite forgive you. Not yet anyways. But it is good to hear.” It’s… better than Juno was expecting, if he’s being honest. Peter would be well within his rights to hate him. Should hate him, really. And while it’s not forgiveness, it is a little bit of a relief.

They fall into silence again. Neither knows how long it lasts, both too lost in their own thoughts to even try to keep accurate track of the time. Juno’s just barely starting to drift off when Peter speaks again.

“I missed you, you know.” It’s so quiet, it takes a second for Juno to even be sure he heard it.

“I…” He swallows the lump in his throat. “I missed you too.” Peter shifts in his arms, turning to look at him out of the corner of his eye.

“Did you?” Juno nods.

“I did. I… I couldn’t stop thinking about you, honestly.” It’s hard to admit, but it’s worth it, because Peter rolls to face him fully, their faces dangerously, breathtakingly close.

“I thought about you as well,” Peter says, and the small shiver that goes through Juno has nothing to do with the cold, and everything to do with the feeling of Peter’s breath washing over him. “More than I wanted to, if I’m being honest. It was rather distracting.”

“Sorry,” Juno murmurs, his eyes darting down to the faint outline of Peter’s lips that he can see in the darkness. When he looks back, Peter is staring at him in a way that makes his breath catch. “I’m sorry,” he murmurs again. He doesn’t know who closes the distance, only that there’s suddenly a pair of silken lips pressed against his, and it’s so familiar and so relieving that he’s worried he might cry from it. His hand moves to tangle in Peter’s hair and Peter’s moves to his hip and it somehow feels both like it lasts forever, and not nearly long enough.

“Juno,” Peter says once they break away, his voice quiet, but serious. “I…” his hand is light and hesitant on Juno’s hip. “This can be it,” he finally finishes.

“…What?”

“If you want. I… I don’t know what you want, Juno. I know what I want, but I’m also not the one who left. I don’t know what you want from me. From this. If you just want my help, you have it. If you want something more, we… we can talk about it. And if you want, we can pretend this didn’t happen, and we can both try to move on with our lives. But before we do anything else, I need to know where we stand. What do you want, Juno?”

Maybe it’s how tired he is. Maybe it’s the disbelief at being offered a second chance. Maybe he’s not actually as warm as he feels and he’s delirious from the cold. Maybe he’s just overwhelmed by everything going on. But the next words out of Juno’s mouth aren’t the ones he thinks he should say. They’re not an agreement to forget this whole thing, and try to proceed with a strictly professional relationship. They’re not an explanation that Peter’s better off without Juno “Walking Disaster” Steel in his life. Instead, it’s two sentences, short and sincere.

“You, Peter. I want you.”

For as much as Juno worries he’ll regret saying it, both for his sake and Peter’s, he has to admit that the kiss that follows is worth it, as is the one after it, and the one after that, and all the ones that follow until they both fall asleep, wrapped in each other’s arms, keeping each other warm amidst the unforgiving cold.

[mejwanirecipes]

Covid 19 - Eat Healthy During Lockdown

During these days of lockdown due to Covid-19, we all are definitely worried about a lot of things. The most important and obvious thing, is many of us started to gain extra weight. It’s just about that we are trapped in the house and we have cupboard full with food. So we go on eating, watching TV, sleeping. We are spending most of our time on our mobile either chatting or playing any game. I mean, that’s the routine everyone is following during this situation.

But my friends, that’s not good for your health. You will definitely gain extra weight these days. At least, the chances are really very high.

Ok, tell me how many of you doing regular exercise? Very few, right? So if we do not have any access to outside food, why don’t we take advantage of eating at home which is healthy? Consume fewer calories, take more protein, fiber.  You can replace your usual fried items (pakoda, samosa, bhaji) with sprout salad, sandwiches etc.

I am writing this to encourage you for a simple and healthy diet during this lockdown. But what is this healthy diet consists of? Should I need to go out to buy them?

I will clear all queries and head you to the healthy diet which will surely boost your immune system.

Simple meal

 Khichadi - I would suggest planning all your meals in advance. When we talk about a simple meal, it’s not rice, dal, curry or something. It’s just a plain Khichadi. It is a one pot meal. Yes, you can make variations by adding different types of veggies, sprouts, spices, herbs or leafy green vegetables.

·Chutney – yes, a side dish. It will surely bring a yummy taste to your daily food. Just grind green chili, coriander, salt in mixer and add lemon juice to it. It will remain for 4 – 5 days when kept in fridge. You can make variation by adding mint leaves, ginger-garlic, peanut-sesame chutney etc.

·Tempering – Add tadka to your vegetables, curry. Cumin seeds, mustard seeds, curry leaves has some nutritive ingredients which will definitely increase the taste of your meal and add nutrition.

 Desserts – A healthy and simple dessert is expected here. You can go with any fruit based dessert. Replace sugar with jaggery for healthier option.

Easy Snacks – One of my favorite evening snacks is Popcorn. These days we can make bowlful popcorn at home in just 2 minutes. Apart from that, you can have roasted nuts. Make sure to keep these things ready and handy. Else you will end up having a pack of biscuit when hungry.

Remember to keep an 8-10 hours gap between your meals. Before you consume your second meal, your first meal should get digest.

Schedule Your Day

I know it’s somewhat weird to have a schedule during lockdown. When we are not going out, we do not have meetings, no office then why and how to make a schedule? The question is obvious. But my friends, you should make a schedule and strictly stick to it if you want a healthier lockdown period. Make time blocks for exercise, work, eating, communication etc. If you have your day planned, you won’t feel emptiness during the day. This will also stop you from going to the kitchen and eat non-healthy food.

Manage your stress – To manage your stress read books, listen to music, and talk to your friends and family, cook for you and your family. After all we don’t get such time during our busy schedule. So make most out of it.

The above tips will surely make your lockdown period enjoyable and healthy while you spend some great time with your family. If you love cooking, visit Mejwani Recipes and try out different dishes. Surprise you’re loved once.

How are you coping with this Pandemic? Write us at mejwanirecipes@gmail.com

[ahermionewannabe]

SUMMER APPS MASTERPOST

Summer is awesome. It’s also a deep, deep well where you can drown in Netflix and chips, and re-emmerge in September all disappointed because you didn’t do all those wonderful things you did you would, you didn’t try or you didnt learn. Here are some apps and webpages to help you survive summer holidays.

HYDRATION

Summer is HOT. BE CAREFUL NOT TO DEHYDRATE. REALLY. The average adult is supposed to gulp down 2 liters of water a day. With this apps you can see how much you need and track how much you have already drunk.

PLANT NANNY(iOS/Android): by planting cute plants in your virtual garden and watering them with the water you drink throughout the day, you’ll stay hydrated, and it’s also kinda fun. It has different plants you unlock using the seeds the plants you have already finished watering give you. It allows you to calculate your required intake using your weight and usual physical activity, so it’s quite accurate. It also sends you reminders.

HYDRO COACH(Android): it’s the same but without the funny plant thing. It also has way better graphs.

ALSO ON THIS LINE: WHENEVER YOU ARE GOING TO BE IN THE SUN, USE SUN SCREEN!! EVEN IF ITS ONLY FOR A SHORT PERIOD OF TIME, TAKE CARE OF YOURSELF! A SUNBURN HURTS, AND IT CAN GIVE YOU SKIN CANCER. BE CAREFUL!

SPORT

For most people, sport is more difficult to practise in summer than in winter, because you have more free time, but also tend to procrastinate more and its way too hot to go for a run. Here are the best apps to exercise in your house, without having to go to gym.

NIKE+ TRAINING CLUB (iOS/Android): my personal favourite, it creates programs that adapt to your age, physical shape, time you want to spend exercising, everything. It’s totally free and has a lot of great features. Besides, it’s Nike, a good sports brand, so it does seem trustworthy, unlike many other exercising apps you can find.

FREELETICS BODY WEIGHT (iOS/android): it’s also pretty good, it adds a points system to a more or less personal trainings, but it’s not as customizable as the Nike one. If you want the totally customizable version, you’ll have to go pro.

30 DAY FIT CHALLENGE (iOS/android): This one is the good version of most fitness apps around the web that promise thigh gaps and ab cracks and stupid fashion trends that tend to be unhealthy. To say the least. No, really, don’t believe those things. You have to be healthy, NOT THIN. This app is good for that: it proposes a 30 day exercise plan, not very customisable, but it does have  levels and you can choose which body part you want to focus on. While the other two previous apps are more long-term, this one is more like…yeah, a challenge, just like its name says. Its so good you’ll probably do one 30 day after another, and the trainings are short, so its great for summer.

SWORKIT (iOS/Android): It’s pretty good too, but, as in freeletics body weight, you have to go pro to get the really good version of the app. It has a great yoga/pilates/stretching section though, and it tells you the exact number of kcals you burnt.

LANGUAGES

Most people decide on taking languages up while summer vacation, because it’s easier than giving yourself math classes. The best thing you ca do to learn a language is use it, so WATCH AS MANY SERIES/MOVIES/READ AS MANY BOOKS AS YOU CAN IN YOUR LANGUAGE OF CHOICE. USE SUBTITLES IF NEEDED, BUT REALLY, IT’S THE BEST WAY TO DO THIS.

DUOLINGO (iOS/Android): The most known language app: it allows you to learn basically every language, in small sections everyday. You can choose how much time you want to practise, and join clubs and chat groups with people who are your same level.

MEMRISE (iOS/Android): Its slightly better than duolingo in the learning department, but it doesn’t have as many interpersonal options, and it only is available for Spanish, French, English, Korean, Japanese, Portuguese and French.

OTHER STUDYING APPS/PLATFORMS

EdX: it has some AWESOME courses. Really, i did one on cell programming taoght my MIT teachers FOR FREE. They also give you diplommas for your courses, although you have to pay for those, as well as for some courses. Most of them are free, and there are great unis there!!

Khan Academy: Of course. You all know this one already :)

Code.org: To learn some coding basics. It’s not very wide but the courses are quite good.

NUTRITION

For those of you trying to mantain healthy habits:

LIFESUM (iOS/Android): one of my favourites, it allows you to choose wether you want to lose weight, gain muscle, stay healthy, and has many diet choices (only available for pro, though). It is very pretty, and it tracks your water, your vegetables, your fruit, your meat, etc. This way it not only counts your calories but it also allows you to make healthy decisions on what to eat.

MYPLATE (Android/iOS): Very similar to lifesum, it doesn’t have the different types of food tracker, but it has different topic forums.

MY FITNESS PAL(Android/iOS): It’s uglier than both lifesum and MyPlate, but it’s the one that gives you the best insight into your nutrition, because it doesn’t only track the amount of water, carbs, proteins and fats you eat, but also fiber, sugars, sodium, etc.

All of these apps are trustworthy. No crazy diets, all of them are run by nutrition experts and are flexible enough. Please, if you want to start a diet, ask your parents if you are under 18. Also, beauty is not about being skinny: it’s about being strong and healthy. Please don’t kill me for posting these apps here: I personally find them very useful to see how I eat, and I’m a health junkie.

YOGA

Probably what everyone says at least once in their lives that they are going to try and never do. Taking up yoga is also a great idea before the next school/uni year comes, so you can move it into your all-year routine, which is difficult to change once it has begun. Here are some great apps for beginners, so you can actually try it this summer.

DO YOU YOGA (Android/iOS): Awesome app (check their webpage too), with different types of yoga, different programs, etc. They are very well explained in videos, and you can pretty much choose between an infinite amount of programmes. Some of them are premium features, though, and it can be a little bit too big for a total beginner, because who knows which of the millions kinds of yoga styles is theirs?

DOWN DOG(Android/ iOS): This app is simply amazing. It creates different programs according to your level, and you can totally go without the premium features.It teaches vinyasa, one of the most popular yoga styles, the flow, with continuos movements, very well guided.

DAILY YOGA(Android/iOS): the programs are very customizable, but for a total beginner its a little chaotic, because all guided programmes adapted to them are only available for pro users.

Now, that’s a lot of habits. So here are some apps to track them all!

HABIT TRACKING

ONCEADAY(Android): Its really pretty, but its functions are very limited. It only works for habits that you have to do every day, and there are no stats/notes whatsoever.

HABITICA(Android/iOS): It literally urns your life into a game, where you can set goals, habits, to-dos, etc, and get rewards not only for your avatar onscreen, but also for your real life you. Its a great app, I always reccommend it. It has no stats at all though!

REMENTE (Android/iOS): just kill me if this is not the best tracking app EVER.  You can set several goals/projects, add tasks to them (very specific tasks, programmed tasks, repeated X days or to-dos… the possibilities are infinite!), track your feelings, give a mark to different parts of your life… Really, try this one out.

So that was it. Please feel free to add your own apps and stuff to survive summer. I made this list according to my personal interests, and I hope you find it useful!!

[stupendoustaleobservation]

How to Improve Health

How to Improve Health

How to Improve Health Whoever wants to be ill? The disease does not only repeat the person, but it also erases the pocket. Due to this, your health is growing, you can not go to work or school, can not work and You can not take care of your family too. Other people have to take care of you and you may have to spend heavy money on medicines and medicines. What someone has said is that "diet is better than cure." There are some diseases that we can not survive. You can still take some precautions that may reduce or decrease in some diseases. Or maybe it's over. Come on, consider five ways you can improve your health. 1 hand well smoke: According to many health institutions, one of the best ways to prevent hand-washing and their spread. People usually get nausea, cold, and fluorescence because they get nose or eyes with dirty hands. The best way to avoid these diseases is that you often wash hands in the day. Follow the principles of hygiene. So you can also avoid serious illnesses such as pneumonia and dangers etc. Due to such diseases, more than 20 million children suffer from death, which is less than five years old. Applying a small habit of hand washing can also reduce the likelihood of spreading Ebola cognitive disease. In some cases, hand washing is very important to prevent the health of our patients, such as: After using a toilet after adjusting or pissing them after pissing or puffing them on a wound and after meeting with a sick person, after eating or eating vegetables or meat, etc., cutting, cooking, eating and drinking, etc. After throwing an animal after touching an animal or its wasting after snatching, coughing or nose before offering it to others. Use 2 clean water Some can take precautions that may reduce or decrease the possibility of suffering from some diseases. Hormones usually occur due to drinking water or eating such a meal that contains germs for the patient's patient's disease. Whether it is caused by water or due to any other problem, How can you avoid diseases? Keep in mind that you always use clean water to drink, toothbrush, ice cream, wash vegetables, cooking and wash the dishes. In many countries, the water of public water or a good company is often protected. If you feel that water mixed with the pipe is contaminated, use it properly to boil or use water purification medicines. If you use chlorine or any other medicine, then use it. Follow the company's instructions carefully. If you have standard filters available in your country and you can buy them, use them to clean water. If there is no medicine or water purification filter, do not mix domestic bleach in water. Only one in liter water Add drops. Then clean it well and let it stay for 30 minutes. Use it later. Be careful in eating 3 foods Eating healthy foods It is important for good health to eat balanced and nutritious food. Keep in mind that you do not use excessive salt, grease, and sugar and do not eat more than once at the same time. How to Improve Health Make sure to add fruits and vegetables to your food and try not to eat the same type of food each day. The lunch of lentils is more fiber than white flour. Similarly, the bread of two loaves of bread, dairy, and pasta They are more fiber and nutritious than the things made of mud. Therefore, when purchasing them carefully consider the information written on them, so that you can see whether it is red or yellow. Eat meat that does not contain much fat in order to obtain protein. Grocery, butter, cheese, cake, And biscuits, etc., because they also have high fat. Using syrup or fat to cook, it is better to use good oil. Due to excessive salt in the food, blood pressure can increase which is harmful. If you are suffering from this disease, reduce the amount of salt in your food and if you buy a packaged food, then its label But check the amount of salt. It is not important to take care of what kind of diet you eat, but it is also important to see how much you eat. Take pleasure from your food, but do not eat as much hungry. If the food is not cooked properly or it is not preserved properly, it may cause food pose nuts, severe stomach and may be severe. Millions of people every year suffer severe illness due to such a healthy eating diet. Most people get well early but some die because of it. How to Improve Health What can you do to avoid it? Vegetables often grow in the soil, so that they can wash them properly before using it. Wash your hand, knife, vessel, and place where you place them by placing them with tears or meat. Use hot and soap water for it. Do not keep cooked food in such a place or plate where you previously planted egg, raw meat or fish. Wash this place or plate firstly. Cook it until it is well cooked. Keep it in the refrigerator if you do not eat food immediately. If your room temperature is 22 degrees C, and throw it in the room for 2 hours throw it. But if the air temperature is above 32-degree centigrams, then throw it after 1 hour. Get 4 regular exercises Regardless of your age, regular exercise should be done to stay healthy, because exercise helps sleep better, the body remains flexible, the bones and the muscles are strong. Weight decreases or is appropriate, the risk of depression remains low. Reduce the risk of dying. Due to no exercise: There may be heart disease. The smell may be oily. Bold pressure can increase. Cholesterol can increase. The flue may occur. You must work according to your age and health. It is good to consult your doctor before starting a new exercise. It is said that children and adolescents should jump at least one hour each day. The boys should take a lightweight exercise for a couple of hours a week or a tight exercise. You can choose a game like exercise. Oracle hair, stick, and football, etc. for example. You can run, swim, walk faster, or run a bicycle Are there But what is the difference between lightweight exercises and hard work? Lightweight exercise is what happens to your sweat, but during this time you can talk to others while doing so hard work is very difficult. Complete sleep: The amount of comfort and relaxation of sleep on our sleep increases and the amount of sleep also changes. Chronic babies sleep 16 to 18 hours a day: One to three years old baby sleeps 14 hours and three or four years of child 11 or It takes 12 hours. School children need at least 10 hours, young people need about 9 or 10 hours, and adults need 7 to 8 hours sleep. How to Improve Health We should not think that every hour we swear, it does not matter. The whole sleep is essential for the development of children and youth.No things are necessary to learn and remember. It is important to maintain, which has a strong impact on the process of transforming food into our weight and body. Absolute sleeping causes obesity, depression, heart disease, sugar, and liquor accidents. It shows how important sleeping sleep is. Yes if you feel that your sleep does not get fulfilled What can you do? Set aside a time to sleep and wake up every day. Keep quiet and dark in your room while sleeping. Some cool or not hot. How to Improve Health Do not watch TVs or use mobile phones after bedding on the bed. Make the bed comfortable. Do not eat too much before sleeping and do not drink tea, coffee or wine. If you do not sleep well during sleeping or sleep too much during the day, or if you wake up because of breathing during your sleep, try a doctor. کون ہے جو بیمار ہونا چاہتا ہے ؟بیماری تو نہ صرف انسان کا جینا دوبھر کرتی ہے بلکہ یہ جیبیں بھی خالی کردیتی ہے ۔اس کی وجہ سے آپ کی طبیعت بیزاررہتی ہے ،آپ کام پر یا سکول نہیں جا سکتے،روزگار نہیں کر سکتے اور اپنے گھر والوں کی دیکھ بھال بھی نہیں کر سکتے۔اُلٹا دوسروں کو آپ کا خیال رکھنا پڑتا ہے اور ہو سکتا ہے کہ آپ کو علاج اور دوائیوں پر بھاری رقم خرچ کرنی پڑ ے۔ کسی نے کیا خوب کہا ہے کہ ”پرہیز علاج سے بہتر ہے۔“کچھ بیماریوں ایسی ہوتی ہیں جن سے ہم بچ نہیں سکتے۔پھر بھی آپ کچھ ایسی احتیاطی تدابیر کر سکتے ہیں جن سے بعض بیماریوں میں مبتلا ہونے کا امکان یا تو کم ہوسکتا ہے یا پھر بالکل ختم ہو سکتا ہے ۔آئیں،پانچ ایسے طریقوں پر غور کریں جن پر عمل کرنے سے آپ اپنی صحت کو بہتر بناسکتے ہیں۔ 1ہاتھ اچھی طرح دھوئیں: بہت سے صحت کے اداروں کے مطابق ہاتھ دھونا بیماریوں اور ان کے پھیلاؤ سے بچنے کا ایک بہترین طریقہ ہے ۔ عام طور پر لوگوں کو نزلہ،زکام اور فلواس لیے ہوتا ہے کیونکہ وہ گندے ہاتھوں سے اپنی ناک یا آنکھوں کو ملتے ہیں ۔ان بیماریوں سے بچنے کا بہترین طریقہ یہ ہے کہ آپ دن میں اکثر ہاتھ دھوئیں۔حفظان صحت کے اصولوں پر عمل کرنے سے تو آپ زیادہ سنگین بیماریوں سے بھی بچ سکتے ہیں جیسا کہ نمونیا اور دست وغیرہ۔ایسی بیماریوں کی وجہ سے ہر سال 20لاکھ سے زیادہ بچے موت کا شکار ہوتے ہیں جن کی عمر پانچ سال سے کم ہوتی ہے ۔ہاتھ دھونے ��ی معمولی عادت اپنانے سے ایبولاجیسی جان لیوا بیماری کے پھیلنے کا امکان بھی کم ہو سکتا ہے ۔بعض صورتوں میں ہاتھ دھونا بہت ہی ضروری ہوتا ہے تاکہ ہماری یادوسروں کی صحت کو خطرہ لاحق نہ ہو، مثلاً: ٹائلٹ استعمال کرنے کے بعد بچوں کے پیمپر بدلنے یا اُنہیں پیشاب یا پاخانہ کرانے کے بعد کسی زخم پر مرہم پٹی کرنے سے پہلے اور اس کے بعد کسی بیمار شخص سے ملنے سے پہلے اور ملنے کے بعد سبزیاں یا گوشت وغیرہ کاٹنے ،پکانے ،کھانے اور دوسروں کو پیش کرنے سے پہلے چھینک مارنے،کھانسی کرنے یا ناک صاف کرنے کے بعد کسی جانور یا اُس کے فضلے کو چھونے کے بعدکوڑا کرکٹ پھینکنے کے بعد۔ How to Improve Health  2صاف پانی استعمال کریں آ پ کچھ ایسی احتیاطی تدابیر کر سکتے ہیں جن سے بعض بیماریوں میں مبتلا ہونے کا امکان یا تو کم ہو سکتا ہے یا پھر بالکل ختم ہو سکتا ہے۔ ہیضہ عام طور پر ایسا پانی پینے یا ایسا کھانا کھانے کی وجہ سے ہوتا ہے جس میں ہیضے کے مریض کے فضلے کے جراثیم شامل ہوں۔پانی چاہے اس وجہ سے یا کسی اور مسئلے کی وجہ سے آلو دہ ہوا ہو،آپ ایسے پانی سے ہونے والی بیماریوں سے کیسے بچ سکتے ہیں؟ اس بات کا خیال رکھیں کہ آپ پینے،دانت صاف کرنے ،برف جمانے،سبزیاں دھونے ،کھانا پکانے اور برتن دھونے کے لیے ہمیشہ صاف پانی استعمال کریں۔بہت سے ملکوں میں سرکاری پانی یا اچھی کمپنی کا پانی اکثر محفوظ ہوتا ہے۔ اگر آپ کو لگتا ہے کہ آپ کو پائپ کے ذریعے ملنے والا پانی آلودہ ہو گیا ہے تو اسے استعمال کرنے سے پہلے اچھی طرح اُبالیں یا پھر پانی صاف کرنے والی کوئی دوائی استعمال کریں۔جب آپ کلورین یا کوئی اور دوائی استعمال کرتے ہیں تو اسے بنانے والی کمپنی کی ہدایات پر احتیاط سے عمل کریں۔اگر آپ کے ملک میں معیاری فلٹر دستیاب ہیں اور آپ انہیں خرید سکتے ہیں تو پانی صاف کرنے کے لیے انہیں استعمال کریں۔اگر پانی کو صاف کرنے والی کوئی دوائی یا فلٹر میسر نہیں تو پانی میں گھریلو بلیچ ملائیں ۔ایک لیٹر پانی میں صرف دو قطرے ملائیں۔پھر اسے اچھی طرح ہلائیں اور30منٹ کے لیے پڑا رہنے دیں۔اس کے بعد استعمال کریں۔ 3کھانے میں احتیاط برتیں طرح طرح کی صحت بخش خوراک اچھی صحت کے لیے ضروری ہے کہ متوازن اور غذائیت بخش خوراک کھائیں۔اس بات کا خیال رکھیں کہ بہت زیادہ نمک ،چکنائی اور چینی استعمال نہ کریں اور ایک ہی وقت میں حد سے زیادہ کھانا نہ کھائیں۔ اپنی خوراک میں پھل اور سبزیاں ضرور شامل کریں اور کوشش کریں کہ آپ ہر روز ایک ہی طرح کی غذا نہ کھائیں۔لال آٹے کی روٹی سفید آٹے کی روٹی سے زیادہ ریشے دار ہوتی ہے ۔اسی طرح لال آٹے کی ڈبل روٹی،دلیہ اور پاستا،میدے سے بنی ہوئی چیزوں کی نسبت زیادہ ریشے دار اور غذائیت بخش ہوتے ہیں۔اس لیے انہیں خریدتے وقت ان پر لکھی معلومات کو غور سے پڑھیں تاکہ آپ دیکھ سکیں کہ یہ لال آٹے سے بنی ہیں یا میدے سے ۔پروٹین حاص�� کرنے کے لیے ایسا گوشت کھائیں جس میں زیادہ چربی نہ ہو۔گوشت ،مکھن ،پنیر ،کیک اور بسکٹ وغیرہ بھی کم لیں کیونکہ ان میں بھی چکنائی بہت زیادہ ہوتی ہے ۔کھانا پکانے کے لیے گھی یا چربی استعمال کرنے سے بہتر ہے کہ آپ کوئی اچھا تیل استعمال کریں۔ کھانے میں بہت زیادہ نمک لینے کی وجہ سے بلڈ پریشر بڑھ سکتا ہے جو نقصان دہ ثابت ہوتا ہے ۔اگر آپ اس مرض میں مبتلا ہیں تو اپنے کھانے میں نمک کی مقدار کم کریں اور اگر آپ کوئی پیکٹ والا کھانا خریدتے ہیں تو اُس کے لیبل پر نمک کی مقدار ضرور چیک کریں۔ صرف اس بات کا خیال رکھنا ہی اہم نہیں ہے کہ آپ کس طرح کی غذا کھاتے ہیں بلکہ یہ دیکھنا بھی اہم ہے کہ آپ کتنی مقدار میں کھاتے ہیں۔اپنے کھانے سے لطف ضرور اُٹھائیں لیکن جتنی بھوک ہے ،اُس سے زیادہ نہ کھائیں ۔اگر کھانا صحیح طرح پکایا نہیں گیا یا پھر اسے اچھی طرح محفوظ نہیں کیا گیا تو اس سے فوڈ پوائز ننگ یعنی شدید پیٹ خراب اور اُلٹیاں ہو سکتی ہے ۔عالمی ادار صحت کے مطابق ہر سال لاکھوں لوگ اس طرح کا کھانا کھانے کی وجہ سے شدید بیمار ہو جاتے ہیں۔ زیادہ تر لوگ تو جلدی ٹھیک ہو جاتے ہیں مگر کچھ اس کی وجہ سے ہلاک ہو جاتے ہیں۔آپ اس سے How to Improve Health  بچنے کے لیے کیا کر سکتے ہیں؟ سبزیاں اکثر کھاد ملی مٹی میں اُگتی ہیں ۔اس لیے انہیں استعمال کرنے سے پہلے اچھی طرح دھو لیں ۔سبزیاں یا گوشت وغیرہ کا ٹنے سے پہلے اپنے ہاتھ ،چھری،برتن اور اس جگہ کو اچھی طرح دھوئیں جہاں رکھ کر آپ انہیں کاٹیں گے۔اس کے لیے گرم اور صابن والا پانی استعمال کریں۔ پکے ہوئے کھانے کو ایسی جگہ یا پلیٹ میں نہ رکھیں جہاں آپ نے پہلے انڈے،کچا گوشت یا مچھلی رکھی ہوئی تھی۔اس جگہ یا پلیٹ کو پہلے اچھی طرح دھوئیں۔کھانا اُس وقت تک پکائیں جب تک یہ اچھی طرح گل نہ جائے ۔اگر آپ کھانا فوراً نہیں کھائیں گے تو اسے فریج میں رکھ دیں۔ اگر آپ کے کمرے کا درجہ حرارت 22ڈگری سینٹی گریڈ ہے اور کھانا 2گھنٹے تک کمرے میں پڑا رہا ہے تو اسے پھینک دیں ۔لیکن اگر ہوا کا درجہ حرارت 32ڈگری سینٹی گریڈ سے بڑھ گیا ہے تو پھر 1گھنٹے بعد ہی کھانے کو پھینک دیں۔ 4باقاعدگی سے ورزش کریں آپ کی عمر چاہے جو بھی ہو،صحت مند رہنے کے لیے باقاعدگی سے ورزش کرنا ضروری ہے کیونکہ ورزش کرنے سے نیند اچھی آتی ہے ،جسم لچکدار رہتا ہے ،ہڈیاں اور پٹھے مضبوط رہتے ہیں۔ وزن کم ہوتا ہے یا مناسب رہتا ہے ،ڈیپریشن ہونے کا خطرہ کم رہتا ہے۔ How to Improve Health  کم عمر ی میں مرنے کا خطرہ کم ہوتا ہے۔ ورزش نہ کرنے کی وجہ سے : دل کی بیماری ہو سکتی ہے۔ذیا بیطس ہوسکتی ہے ۔بلڈ پریشر بڑھ سکتا ہے ۔کولیسٹرول بڑھ سکتا ہے ۔فالج ہوسکتا ہے۔ آپ کو اپنی عمر اور صحت کے مطابق ورزش کرنی چاہیے۔اس لیے کوئی نئی ورزش شروع کرنے سے پہلے اپنے ڈاکٹر سے مشورہ کرنا اچھا ہو گا۔ماہرین کا کہنا ہے کہ بچوں اور نوجوانوں کو ہر روز کم از کم ایک گھنٹہ کھیل کود کرنی چاہیے۔بالغوں کو ہر ہفتے ڈھائی گھنٹے ہلکی پھلکی ورزش یا پھر سواگھنٹہ سخت ورزش کرنی چاہیے۔ آپ ورزش کے طور پر کسی کھیل کا انتخاب کر سکتے ہیں۔مثال کے طور پر یاسکٹ بال ،چڑی چھکا اور فٹ بال وغیرہ ۔آپ دوڑ نے جا سکتے ہیں،تیرا کی کر سکتے ہیں ،تیز تیز چل سکتے ہیں یا پھر سائیکل چلا سکتے ہیں۔ لیکن ہلکی پھلکی ورزش اور سخت ورزش میں کیا فرق ہے؟ہلکی پھلکی ورزش وہ ہوتی ہے جس میں آپ کا پسینہ آتا ہے لیکن اس دوران آپ دوسروں سے بات چیت بھی کر سکتے ہیں جبکہ سخت ورزش میں ایسا کرنا بہت ہی مشکل ہوتا ہے۔ 5نیند پوری کریں: ایک پُر سکون اور آرام دہ سونے کا کمرا عمر بڑھنے کے ساتھ ساتھ ہماری نیند کی مقدار بھی بدلتی جاتی ہے ۔نوزائیدہ بچے دن میں 16سے 18 گھنٹے سوتے ہیں :ایک سے تین سالہ کا بچہ 14گھنٹے سوتا ہے اور تین یا چار سال کا بچہ 11یا 12گھنٹے سوتا ہے ۔سکول جانے والے بچوں کم از کم How to Improve Health  10گھنٹے ،نوجوانوں کو تقریباً 9یا 10گھنٹے اور بالغوں کو7سے 8گھنٹے کی نیند کی ضرورت ہوتی ہے ۔ ہمیں یہ نہیں سوچنا چاہیے کہ ہم جتنے بھی گھنٹے سوئیں،اُس سے کچھ فرق نہیں پڑتا۔ماہرین کے مطابق بھرپور نیند سونا بچوں اور نوجوانوں کی نشوونما کے لیے ضروری ہے۔نئی باتیں سیکھنے اور یاد رکھنے کے لیے ضروری ہے ۔ہارمونز کے توازن کو قائم رکھنے کے لیے ضروری ہے جو ہمارے وزن اور جسم میں خوراک کو توانائی میں تبدل کرنے کے عمل پر گہرا اثر ڈالتے ہیں۔ نیند کا پورا نہ ہونا موٹاپے،ڈیپریشن ،دل کی بیماری ،شوگر اور جان لیوا حادثوں کا باعث بنتا ہے ۔اس سے ظاہر ہوتا ہے کہ بھر پور نیند کتنی اہم ہے ۔لہٰذا اگر آپ کو محسوس ہوتا ہے کہ آپ کی نیند پوری نہیں ہوتی تو آپ کیا کر سکتے ہیں؟ ہر روز سونے اور جاگنے کا ایک وقت طے کریں ۔سوتے وقت اپنے کمرے میں خاموشی اور اندھیرا رکھیں ۔کمرازیادہ ٹھنڈا یازیادہ گرم نہ ہو۔ بستر پر لیٹنے کے بعد ٹی وی نہ دیکھیں یا موبائل فون وغیرہ استعمال نہ کریں۔ بستر کو آرام دہ بنائیں۔ سونے سے پہلے زیادہ کھانا نہ کھائیں اور چائے ،کافی یا شراب نہ پئیں۔ اگر ان تمام تجاویز پر عمل کرنے کے بعد بھی آپ کو رات میں اچھی نیند نہیں آتی یا دن کے دوران بہت زیادہ نیند آتی ہے یا پھر نیند کے دوران سانس How to Improve Health  اُکھڑنے کی وجہ سے آپ اُٹھ بیٹھتے ہیں تو کسی ڈاکٹر سے رجوع کریں۔ Source UrduPoint. 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Putting It All Together

We've made it to the end!

I hope you've just received the weight loss and body re-composition education of a lifetime.

And I truly hope you implement these strategies to build the body you've always wanted (and the body that turns heads and drops jaws when you take simply walk down the block!)

Before we officially end with the appendix, though, let's condense all the main points of 247 Leangevity Secrets from top to bottom. Refer back here whenever you need...

How to be a part of the 1% "elite" that loses weight and keeps it off permanently (discover the simple, but effective, lifestyle switches that will keep you fit and happy for a lifetime)

1. Weight Loss & Longevity are 2 different things

a. Weight loss is tied primarily to calorie intake, with food choice coming as a secondary factor

b. Weight loss is also tied to three big "hidden" factors:

i. Chronic inflammation

ii. Insulin Resistance

iii. "Clogged" Liver (and poor detoxification/fat breakdown as a result)

c. Longevity is tied to equally to calorie intake and food choice (and the 3 hidden causes of weight loss).

d. This isn't to say that food choice is not that important for weight loss, but it is to say that just substituting chicken for beef, or having brown rice instead of white rice, or eating the next new "health food" will not magically help you lose weight.

e. You MUST be in a calorie deficit to lose weight i.e. taking in less calories than you burn, without going too low.

f. To have both weight loss and longevity (a worthy goal, if you ask me), focus on the big three:

i. Smart Nutrition (eat healthy most of the time)

ii. Natural movement (at least 3x per week plus walking for best results)

iii. Reduce Stress and Manage Toxins

2. Live as close as possible to the way that modern day, disease-free traditional cultures live:

a. Eat like this:

i. Zero processed foods.

ii. Moderate amounts of healthy fat.

iii. Sufficient amounts of all-natural protein.

iv. Nutrient-rich carbohydrates, soaked, sprouted (and sometimes fermented).

v. Cultured and fermented foods

b. Move like this:

i. Nearly every culture of 100+-year-old inhabitants incorporates daily movement, up to 10,000 steps of daily walking.

ii. You can also reach this amount of steps in 45-60 minutes of any light/moderate activity

iii. For best results, try to do formal exercise for about 45 minutes, 3x per week

Use compound movements like squats, chin-ups, various presses, lunges, and other exercises that use many muscles at once

On your off-days try to get in some light activity or at least go walking.

Both of these activities will ensure you maintain lean muscle on a diet, while improving virtually all health markers

iv. At a bare minimum, get in 20-30 minutes of movement 3x per week.

c. Rejuvenate like this:

i. All traditional, long-living cultures frequently used herbs and plant extracts taken straight from nature

This keeps the mind sharp, body fit and vital organs cleansed and functional for the long term.

ii. De-stress and laugh daily.

The sense of family, community, laughter and openness on the Greek island of Ikaria is the biggest factor in life spans which reach to be over 100 years old in many cases

3. Reduce chronic inflammation, insulin resistance, and liver clogging

a. Remove the following foods for best results:

i. Excess sugar and refined, chemically-laden processed foods

ii. Industrial/seed oils that are high in Omega-6 fatty acids

iii. Gluten and wheat (for those who are intolerant). Wheat is the bigger offender.

iv. Commercially-raised, feedlot meat and farmed fish

v. Low intake of Omega-3 fatty acids

vi. Lack of exercise (whether formal gym workouts, or even daily walking)

vii. Too little sleep

viii. Too much stress and not enough relaxation/"me" time

ix. Poor gut health (due to toxin/chemical-heavy foods

b. Do a low-carb, starch-free "Insulin Reset" period to decrease insulin resistance

c. Only when fat loss has stalled for a prolonged period, do a "Leptin Reset" (weekly "re-feed" days) to decrease leptin resistance

d. Use a synergistic blend of herbs, vitamins and minerals to steady blood sugar, detoxify the liver, and stop inflammation in its tracks.

i. Take 1 capsule of the InvigorateNOW blend with a fat-rich meal.

4. Structure your meals around natural protein sources, veggies, fruits, healthy fats, and natural carbs.

a. Eat "clean" 80-90% of the time.

b. Eat junk food/cheat foods 10-20% of the time.

c. Use the formulas in this book or in the calorie calculator to determine your optimal calorie and nutrition needs for weight loss

d. Eliminate or reduce all source of anti-nutrients and allergens

i. Remove gluten and wheat

ii. Remove sources of lectin and phytic acid (unless you soak/sprout/ferment the food)

iii. Remove soy (unless fermented)

iv. Remove non-cultured dairy (a.k.a. milk

e. Avoid diet fads like zero-carb, very low fat, vegan, very low calorie, etc.

i. They do not facilitate proper education around nutrition for weight loss, setting you up for disaster once you inevitably face a plateau.

ii. They also starve the body of nutrients it needs for proper longevity and disease-prevention

f. Don't eat soy unless it's organic and fermented

i. This means, if you'd like to have soy, only have unprocessed miso, tamari, natto, tempeh, whole soybeans, or edamame in shells

g. Avoid foods with GMOs (genetically modified organisms)

h. Drink water. Thirst is often mistaken for hunger. Have a glass of water when you woke up and drink a glass at least every other hour. Try to drink your body weight in ounces of water every day (if you weigh 150 lbs, have 150 oz. of water).

5. Eat enough protein to raise your metabolism and maintain lean muscle

a. Get roughly .8 grams per pound of body weight (less if obese, more if lean and/or weight training)

b. After weight loss is accomplished, maintain weight/longevity with about 15% of calories as protein.

c. Eat only natural meats, fish, natural plant foods, and artificial-ingredient free protein powders

i. Buy grass-fed/pasture-raised meats and wild-caught fish

d. Eat at least 1/2 (but preferably 3/4) of your protein needs from whole food sources, and get the rest from a protein shake. I recommend Biotrust Low-Carb.

6. Eat carbs properly

a. In Phase 1 (Insulin Reset), get 50 grams of carbs if you're female and 75 grams if you're male.

b. In Phase 2 (Primary Fat Loss), after calculating protein intake and fat intake (30% of diet), eat the rest as carbs

c. In Phase 3 (Leangevity/Maintenance), get roughly 25-30% of your diet from carbs

d. Stick to natural starches such as rice and root vegetables.

i. Also try gluten/wheat-free starches and fermented or sprouted breads

ii. Have beans/lentils and brown rice if you can soak/sprout them to reduce toxin loads.

iii. Avoid: white bread/white flour, wheat bread, pastas, and other cereals/grains (don't be fooled by their smart marketing)

7. Eat healthy, natural fats

a. Fat doesn't make you fat. Poor nutrition, "bad fats", high toxin intake, and lack of exercise does.

b. Remove industrialized fats that are high in Omega-6 content

i. Polyunsaturated, high Omega 6 fats (NOT sugar) is one of only 2 factors of American food consumption that has increased in the last 50 years, corresponding with the rise in obesity.

The other factor is a roughly 500 calorie rise in daily intake, that is also be tied to the increase in Omega-6 intake.

c. Get fat from natural grass-fed/pasture-raised meats and fish

d. Also, have healthy, low Omega-6 oils.

i. Best: Have coconut oil/coconut milk, butter/ghee, palm kernel oil, etc.

ii. OK: Have olive oil, palm oil, avocado oil, etc. (only cook with these on low/medium heat)

iii. Avoid: Soybean oil, corn oil, safflower oil, sunflower oil, peanut oil, canola oil, vegetable oil

e. Have cultured, preferably grass-fed dairy (get rBGH-free dairy, if not grass-fed/ organic)

i. No milk (the milk sugar/lactose can stimulate insulin and allergies)

ii. Have greek yogurt, kefir, butter, cream, some cheese, etc.

8. Eat veggies and fruit often

a. Eat dark, leafy green vegetables (spinach, kale, romaine lettuce, etc.)

b. Eat cruciferous vegetables (broccoli, cauliflower, etc.)

c. Eat starchy, root vegetables (sweet potatoes, yams, squash, etc.)

d. Eat fruits that are in-season in your area, and preferably buy them at your local farmer's market

e. Eat 2-3 pieces of fruit a day. This fills up liver glycogen to support long-term health, without some of the possible negatives of very high fructose intake.

f. Eat organic if you will be eating the skin

9. Prepare food correctly and reduce unnecessary decision making

a. Prepare "batch meals" 1 or 2x per week for breakfast, lunch and dinner.

b. Split these meals into Tupperware, bring them to work, and just warm them up for each meal.

c. Keep a glass Pyrex container to transfer food into, for microwave use. Otherwise, simple Tupperware/plastic containers can leech chemicals into your food when heated.

d. Switch up the foods every week or two for variety

e. If you fail to bring a meal on a rare occasion, have a "fast-food" meal that you can count calories for (I prefer Subway or Chipotle, both of which post their nutrition info in the stores and online)

f. Try to prepare meals on low heat or cook them with water-based methods (as opposed to grilling, frying, or otherwise "browning" the food) to reduce the formation of Advanced Glycation End products (AGEs)

g. "Hack away at the unessential"

i. Track spending and cut out unnecessary expenses

ii. Don't watch the news. Get important info from friends/colleagues. Spend that free time to work on things that make you happy.

iii. Cut out binge TV watching. Just watch your favorite show for 30 minutes, help you reach those goals/dreams that you pushed to the backburner.

(Wanna learn guitar? Build a business? Write a story? Just do it.)

iv. Keep only your quality, comfortable clothing and get rid of the stuff you don't wear. Give them to people who need it more than you do.

 Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

Read the previous article about "Advanced Fat Loss - Part III: Intermittent Fasting"

Read the next article about "Advanced Fat Loss - Part I: Calorie Cycling"

Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.

Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.

Topic 1: How I Lost 30 Pounds In 90 Days - And How You Can Too

Topic 2: How I Lost Weight By Not Following The Mainstream Media And Health Guru's Advice - Why The Health Industry Is Broken And How We Can Fix It

Topic 3: The #1 Ridiculous Diet Myth Pushed By 95% Of Doctors And "experts" That Is Keeping You From The Body Of Your Dreams

Topic 4: The Dangers of Low-Carb and Other "No Calorie Counting" Diets

Topic 5: Why Red Meat May Be Good For You And Eggs Won't Kill You

Topic 6: Two Critical Hormones That Are Quietly Making Americans Sicker and Heavier Than Ever Before

Topic 7: Everything Popular Is Wrong: The Real Key To Long-Term Weight Loss

Topic 8: Why That New Miracle Diet Isn't So Much of a Miracle After All (And Why You're Guaranteed To Hate Yourself On It Sooner or Later)

Topic 9: A Nutrition Crash Course To Build A Healthy Body and Happy Mind

Topic 10: How Much You Really Need To Eat For Steady Fat Loss (The Truth About Calories and Macronutrients)

Topic 11: The Easy Way To Determining Your Calorie Intake

Topic 12: Calculating A Weight Loss Deficit

Topic 13: How To Determine Your Optimal "Macros" (And How The Skinny On The 3-Phase Extreme Fat Loss Formula)

Topic 14: Two Dangerous "Invisible Thorn" Foods Masquerading as "Heart Healthy Super Nutrients"

Topic 15: The Truth About Whole Grains And Beans: What Traditional Cultures Know About These So-called "Healthy Foods" That Most Americans Don't

Topic 16: The Inflammation-Reducing, Immune-Fortifying Secret of All Long-Living Cultures (This 3-Step Process Can Reduce Chronic Pain and Heal Your Gut in Less Than 24 Hours)

Topic 17: The Foolproof Immune-enhancing Plan That Cleanses And Purifies Your Body, While "patching Up" Holes, Gaps, And Inefficiencies In Your Digestive System (And How To Do It Without Wasting $10+ Per "meal" On Ridiculous Juice Cleanses)

Topic 18: The Great Soy Myth (and The Truth About Soy in Eastern Asia)

Topic 19: How Chemicals In Food Make Us Fat (Plus 10 Banned Chemicals Still in the U.S. Food Supply)

Topic 20: 10 Banned Chemicals Still in the U.S. Food Supply

Topic 21: How To Protect Yourself Against Chronic Inflammation (What Time Magazine Calls A "Secret Killer")

Topic 22: The Truth About Buying Organic: Secrets The Health Food Industry Doesn't Want You To Know

Topic 23: Choosing High Quality Foods

Topic 24: A Recipe For Rapid Aging: The "Hidden" Compounds Stealing Your Youth, Minute by Minute

Topic 25: 7 Steps To Reduce AGEs and Slow Aging

Topic 26: The 10-second Trick That Can Slash Your Risk Of Cardiovascular Mortality By 37% (Most Traditional Cultures Have Done This For Centuries, But The Pharmaceutical Industry Would Be Up In Arms If More Modern-day Americans Knew About It)

Topic 27: How To Clean Up Your Liver and Vital Organs

Topic 28: The Simple Detox 'Cheat Sheet': How To Easily and Properly Cleanse, Nourish, and Rid Your Body of Dangerous Toxins (and Build a Lean Well-Oiled "Machine" in the Process)

Topic 29: How To Deal With the "Stress Hormone" Before It Deals With You

Topic 30: 7 Common Sense Ways to Have Uncommon Peace of Mind (or How To Stop Your "Stress Hormone" In Its Tracks)

Topic 31: How To Sleep Like A Baby (And Wake Up Feeling Like A Boss)

Topic 32: The 8-step Formula That Finally "fixes" Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested (If You Ever Find Yourself Hitting The Snooze Every Morning Or Dozing Off At Work, These Steps Will Change Your Life Forever)

Topic 33: For Even Better Leg Up And/or See Faster Results In Fixing Years Of Poor Sleep, Including Trouble Falling Asleep, Staying Asleep, And Waking Up Rested, Do The Following:

Topic 34: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 35: Part 1 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 36: Part 2 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 37: Part 3 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 38: Part 4 of 4: Solution To Overcoming Your Mental Barriers and Cultivating A Winner's Mentality

Topic 39: How To Beat Your Mental Roadblocks And Why It Can Be The Difference Between A Happy, Satisfying Life And A Sad, Fearful Existence (These Strategies Will Reduce Stress, Increase Productivity And Show You How To Fulfill All Your Dreams)

Topic 40: Maximum Fat Loss in Minimum Time: The Body Type Solution To Quick, Lasting Results

Topic 41: If You Want Maximum Results In Minimum Time You're Going To Have To Work Out (And Workout Hard, At That)

Topic 42: Food Planning For Maximum Fat Loss In Minimum Time

Topic 43: How To Lose Weight Fast If You're in Chronic Pain

Topic 44: Nutrition Basics for Fast Pain Relief (and Weight Loss)

Topic 45: How To Track Results (And Not Fall Into the Trap That Ruins 95% of Well-Thought Out Diets)

Topic 46: Advanced Fat Loss - Calorie Cycling, Carb Cycling and Intermittent Fasting

Topic 47: Advanced Fat Loss - Part I: Calorie Cycling

Topic 48: Advanced Fat Loss - Part II: Carb Cycling

Topic 49: Advanced Fat Loss - Part III: Intermittent Fasting

Topic 50: Putting It All Together

Learn more by visiting our website here: invigoratenow.com

[uicyoulater]

Yonsei How To Pt 14 (2) - Food Budgeting

You know what’s annoying about adulting? Food. My first semester at UIC I ate nothing but candy, waffles, and microwave curry. That wasn’t exactly good for me. I only maintained by weight through going to TKD and running on the weekends. Not only was I chubby, but I wasn’t always getting proper nutrition. The last straw? Living off the convenience store costs way more than you think it does. Like at least $40-50 every week extra to what I bought from the cafeteria and supermarket. 

So, I vowed to stop buying expensive, stupid stuff when I felt hungry or didn’t like what was for lunch. I have become one of those crazy meal prep people and I love it. 

Before going into the explanation of my process for this crazy weekly ritual, let me give you a few tips for cutting down on excess food spending/eating for normal, non-crazy people.

1. Get a refillable water bottle or reuse a disposable bottle. I recommend a Gatorade or juice bottle since their sturdier. This cuts down on waste and keeps you hydrated without spending extra money. 

2. Go to events with free food. It’s pretty straightforward.

3. When shopping for food, go to larger stores since they’re usually cheaper and have a larger selection.

4. Don’t buy organic/natural that often.

5. Go to the local produce or meat/fish market. It’s really fun as well, fyi. They have fresher food and it can be cheaper than the supermarket sometimes. 

6. Stock up on simple stuff like yogurt and granola from the supermarket. I get a 10-pack of plain yogurt every week for about $3 that I can have for breakfast or a snack. Yogurt also lasts a while in the fridge and can be eaten a few days after the expiry date as long as it still smells/tastes right. I add different seasonings or fruit to change it up when I feel like it.

7. Buy fruit in the campus convenience store. They sell stuff pretty discounted (a medium box of strawberrys in season for $3 vs. $4.50 at the grocery) and in reasonable quantities. 

8. Don’t get delivery by yourself or just with one other person. It’s innevitable that you’re gonna get some chicken at some point. Only order in a large group. You’ll usually eat a little less and pay less too. 

9. Don’t impulse buy street food or subway food when you’re planning to eat later.

10. Drink and go out less. I suggest only eating out with friends 1-2 times a week unless it is a special occasion. Alcohol in bars and resturaunts have a higher mark-up than buying yourself. When it’s nice out, a picnic is a great alternative.

11. Buy coffee instant in the store or on campus. The school-run coffee shops are a lot cheaper. 

Do I break some of these rules still? Sure. Sometimes I really just want some spaghetti ramen and a bag of chips when I don’t need them. It’s okay. The big change I’ve made is that I go against this once or twice a week, not twice a day.

Now, for the crazy. 

Every Saturday or Sunday I get ingredients and cook for the following week. Depending on my schedule, I prep about 8 medium-large meals. I then suppliment this with yogurt and/or cereal for snack and breakfast. I only make that many becuase I know I’ll go out with friends to eat or get take out after work (don’t judge me, I need a chimichanga sometimes) a few time every week as well as get a few meals from the convience store. I’m okay with this and I rarely waste food. Also, lunch lines at the campus caf can get pretty long and you may not always want what’s being served.

In groceries, I spend only $20-23 every week for 80% of my meals. Granted, I love cooking, so I’m okay with this.

As an example, here is my food breakdown this week. I’m making spaghetti and meatballs and tuna salad sandwiches. 

Bread - 2,200

2 Bell Peppers - 2,780

Mayo - 1,980

Tomato Sauce - 1,980

Ground Pork - 5,060 (Not that much pork though guys)

Butter Lettuce - 1,780

4 Small, Peeled Red Onions - 1,980

3 150g Cans of Tuna - 4,480

Total (+Tax) 22,240

I didn’t include pasta, garlic, spices, etc because I have them stockpiled. I ended up not using all of the peppers, onions, mayo, and tuna so now I have them stored (produce frozen) for next week. I also already had yogurt and cereal as well as eggs if I want them.

I have stockpiled some basic starches, seasonings, sauces, and proteins. As you can see, I’m using meat this week but last week all of my meals were vegetarian as tofu is a fraction of the cost of meat. Every week I buy at least one ingredient that I know I can keep and use a few more times, like tomato sauce (in a jar), japanese curry bullion, lemon juice, mayo, etc. Some of my stockpile can stay as long as it’s sealed, but during the first part of the semester I buy the more perishable items. I try to never buy anything I won’t use by the time I have to go home or it expires. 

I have a few meal prep tips that are specific to Korea and living in my current housing (dorms) that I would like to share.

1. Spend the largest portion of your budget on protien and fresh produce. Meat is super expensive here (well everywhere really, but here too) and so is produce. I never buy fruit in the supermarket for this reason. Always go for seafood before meat, then chicken and pork, and only buy beef if you want to be fancy. (Or use tofu and eggs as they are a lot cheaper and can last for a week or two in the fridge)

2. Make things like pasta, rice dishes, and stews/curry. They stay longer in the fridge. Often, I mark and make a meal for Tuesday and don’t eat it, pushing everything back at lease half a day. If I have salads or meals I can’t freeze for the end of the week then I have to eat them first. Korea likes all of these things, so you can get ingredients fairly easily and for a good price.

3. Carbs are not the enemy. I love having bread, pasta, rice, and potatos. They all last better than fresh ingredients and can adapt to different flavors. Try using a brown rice in stead of white and always but starches uncooked. Rice is so cheap here that I can last on a medium bag for over a semester if I store it properly. The important thing is portion control when you have a carb-based meal. 

4. Avoid fatty foods or using too much oil. When I meal has time to sit, extra fat gets nasty. My favourite fat source, butter, is so expensive here that it’s almost stupid to use it. Use natural fats from food to cook it or just a bit of vegetable oil. 

5. Go to the supermarket later in the evening. Around 5-7 on weekends there is a giant rush to the store, so going at 8 or after is easier. Stores also start marking down fresh produce and raw protien around then so you can get a better deal. Supermarkets also close on some Sundays, so watch when that is.

6. The same kind of goes for the Yonsei campus kitchen. Cook later in the evening to avoid people and fighting for space (about 10pm) in the kitchen during peak hours. 

If you have any questions about saving money on food, feel free to ask.