#barley supplement

[nutritpro]

A Natural Product with Green Barley Extract This weight loss supplement is distinguished by its all-natural composition, ensuring users receive the best quality. The inclusion of green barley extract, known for its detoxifying and weight loss properties, makes this product particularly effective. Green barley is rich in essential nutrients and antioxidants, supporting overall health while promoting weight reduction.

[vitabase121]

Barley green powder | Kelp-Free | Improved mental clarity

Buy Barley Green Powder online. These include organic barley grass, contain an array of phytochemicals. Rich source of vitamins, enzymes, minerals.

[theambitiouswoman]

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

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

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

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

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

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

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

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

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

Vitamin C: Citrus fruits, strawberries, bell peppers.

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

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

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

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

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

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

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

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

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

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

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

Betaine: Beets, spinach, whole grains, seafood.

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

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

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

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

Creatine: Red meat, fish, poultry.

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

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

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

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

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

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

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

Glutamine: Dairy products, meat, poultry, cabbage.

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

Iodine: Seafood, iodized salt, dairy products.

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

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

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

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

Lycopene: Tomatoes, watermelon, pink grapefruit.

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

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

Melatonin: Cherries, grapes, tomatoes.

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

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

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

Pectin: Apples, citrus fruits, berries, pears.

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

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

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

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

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

Quercetin: Apples, onions, berries, citrus fruits.

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

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

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

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

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

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

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

Zeatin: Whole grains, legumes, nuts, seeds.

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

[nightbunnysong]

Foods that promote gut health

Maintaining a healthy gastrointestinal (GI) tract is vital for overall health, given its role in nutrient absorption, immune regulation, and maintaining a balanced microbiome. Gastrointestinal irritation can lead to dysbiosis, inflammation, and impaired barrier function, which can have systemic consequences. This article explores specific foods that have been shown to support gut health at the biochemical level and to alleviate GI irritation.

1. Chicken bone broth

A SOURCE OF COLLAGEN AND AMINO ACIDS

Chicken bone broth is rich in collagen, gelatin, and various amino acids, including glycine and proline, which play a critical role in maintaining the integrity of the gut mucosa. Collagen and gelatin are broken down in the stomach to release these amino acids, which are then utilized in the synthesis of extracellular matrix components. Glycine, in particular, has anti-inflammatory properties and contributes to the stabilization of the intestinal epithelial barrier by promoting tight junction integrity. This supports mucosal healing and reduces permeability, thereby mitigating the symptoms of leaky gut syndrome.

Additionally, bone broth contains glutamine, a conditionally essential amino acid that serves as a primary fuel source for enterocytes, the cells lining the gut. Glutamine supplementation has been shown to reduce intestinal permeability and inflammation, making bone broth a beneficial dietary component for repairing a compromised gut lining.

2. Vegetable soups

RICH IN PREBIOTIC FIBERS

Vegetable soups, especially those made from high-fiber vegetables like carrots, celery, and leafy greens, provide an abundance of prebiotic fibers, such as inulin and pectin. Prebiotics are non-digestible carbohydrates that resist digestion in the upper GI tract and reach the colon intact, where they undergo fermentation by the gut microbiota. This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate, which serve as an energy source for colonocytes and have anti-inflammatory effects.

Butyrate, in particular, has been shown to strengthen the gut barrier by enhancing the expression of tight junction proteins and by modulating the immune response within the gut-associated lymphoid tissue (GALT). Additionally, SCFAs lower the pH of the colon, creating an environment that is less favorable for pathogenic bacteria, thus promoting a balanced microbiome.

3. Miso soup

A PROBIOTIC POWERHOUSE

Miso, a fermented product made from soybeans, rice, or barley, is rich in probiotics, particularly strains of Lactobacillus and Bifidobacterium. These beneficial bacteria contribute to the maintenance of a healthy gut microbiome by outcompeting pathogenic bacteria for resources and attachment sites on the intestinal epithelium.

Probiotics in miso also produce antimicrobial substances like bacteriocins and lactic acid, which inhibit the growth of harmful bacteria. Additionally, these microbes can enhance the production of anti-inflammatory cytokines and reduce the secretion of pro-inflammatory cytokines, thereby modulating the gut immune response and reducing intestinal inflammation.

The fermentation process of miso also results in the production of bioactive peptides, which have been shown to have antioxidant and anti-inflammatory properties, further contributing to the healing of the GI tract.

4. Nettle Tea

ANTI-INFLAMMATORY PHYTOCHEMICALS

Nettle (Urtica dioica) is a medicinal plant known for its potent anti-inflammatory properties, largely attributed to its high content of polyphenolic compounds, flavonoids, and carotenoids. These bioactive compounds inhibit the activity of pro-inflammatory enzymes such as cyclooxygenase (COX) and lipoxygenase (LOX), thereby reducing the production of inflammatory mediators like prostaglandins and leukotrienes.

Nettle also contains high levels of vitamins A, C, and K, as well as minerals such as iron and magnesium, which are essential for maintaining cellular functions and supporting the immune system. The antioxidative properties of nettle’s polyphenols help to mitigate oxidative stress, a key factor in gut inflammation and irritation.

5. Fermented vegetables

ENHANCING MICROBIAL DIVERSITY

Fermented vegetables like sauerkraut and kimchi are rich sources of live probiotics and their metabolites, which play a crucial role in maintaining gut health. The fermentation process not only preserves the vegetables but also enriches them with beneficial bacteria, such as Lactobacillus plantarum and Leuconostoc mesenteroides, which can colonize the gut and enhance microbial diversity.

These probiotics have been shown to improve the gut’s mucosal barrier function by increasing the expression of mucin genes and enhancing the production of SCFAs. Moreover, the metabolites produced during fermentation, such as lactic acid and bacteriocins, exert antimicrobial effects against pathogens, thereby promoting a balanced and healthy microbiome.

6. Oats and whole grains

PREBIOTIC SOLUBLE FIBER

Oats are rich in beta-glucan, a type of soluble fiber that acts as a prebiotic, selectively stimulating the growth of beneficial bacteria in the gut. The fermentation of beta-glucan by colonic bacteria results in the production of SCFAs, which, as previously mentioned, have anti-inflammatory and gut-protective effects.

In addition to their prebiotic properties, beta-glucans modulate the immune system by binding to receptors on immune cells, such as macrophages and dendritic cells, thereby enhancing their ability to respond to pathogens while reducing unnecessary inflammatory responses. This immune-modulating effect is particularly beneficial in managing conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

[photos from Pinterest]

[sirenjose]

Analysis of the Food/Diet of the Lower Class in the Victorian era

(It was a bit tricky for me to find sufficiently detailed answers about the time and group I was looking for, as I wanted a bit more than the basics. Apologies for any mistakes)

Bread was a staple of the lower-class diet, such as wholemeal, rye bread, unleavened bread (like oatcakes), etc.. For the poor, it was often made of cheap-quality flour and likely denser than modern bread.

These could be supplemented with whatever vegetables that were cheapest as well as locally available at that time of year. Onions were among the cheapest (half penny for a dozen, cheaper if they were bruised) and available all year. They were more expensive in late spring, at which point they could be substituted by leeks. Watercress was another cheap staple (halfpenny for 4 bunches from April to January/February) and were regularly eaten at breakfast. Cabbage was cheap and easily available, along with broccoli, with lettuce and radishes available in summer. Carrots and turnips were inexpensive staples, especially in winter, and they along with cabbage were often used in stews and soups.

As for fruit, apples were the cheapest and most commonly available (from August to May). Cherries were also fairly cheap (from May to July). Pears, blackberries, and plums were available throughout autumn. Then there were gooseberries, plums and greengages (in late September), raspberries, and strawberries. Not all fruits were affordable, like oranges, which were imported from Spain in winter but were expensive and often given as gifts, and pineapples, which were a sign of wealth.

Potatoes were another staple and were prepared in various ways, including boiled, mashed, roasted, or fried. They grew well in Britain’s mild weather, making them easy to produce and sell, meaning they were cheap and thus became a frequent meal.

In terms of meat, the lower class ate it infrequently, maybe once a week, with the worst off even less often. Pork was 1 of the most common types of meat, when it could be afforded.

As a result, the poor made the most of it (using and eating every part of it). For example, a cook would boil a piece of beef or mutton with vegetables one day (probably Sunday, the only day many people had off from work), then return to the boiling pot the next day and skim the fat off from the top to be used for frying or pie crusts. Then he or she could set the liquid back to boiling, adding a stingy amount of oatmeal (one recipe recommends a tablespoon of oatmeal for every pint of liquid) to produce another nourishing meal from the broth. Recipes call it a pot liquor soup; we’d more likely call it gruel.

Gruel, made by boiling grains, like oats, rice, or barley, in water or milk, was a common food option for the poor as it required minimal ingredients and was easy to prepare. It often served as a breakfast or basic meal.

Porridge refers to a thicker and more substantial version of cooked grains, usually oats, in water or milk. It was typically cooked for a longer amount of time, resulting in a creamier and heartier consistency. It was also a popular breakfast choice due to it being nutritious and filling.

They tended to buy cuts and trimmings of meat no one else wanted, which were referred to as “block ornaments”. Examples included sheep’s organs, shanks, gristly bits, and heads. Most of these cuts were tough or didn’t have much meat on them, but they could produce a filling broth. Tripe (lining of stomach of animals like cattle, sheep, and pig), liver, meat on the bone (shin or cheek), and offal (aka organ meats like brains, hearts, sweetbreads, liver, kidneys, lungs, and intestines) were also cheap.

Chicken was rare, as the birds were kept for eggs, and usually not eaten unless the bird stopped laying eggs.

Later in the Victorian era, bacon became a popular choice at breakfast (alongside kippers aka a type of fish made from herring, eggs, and porridge).

Drippings was another common part of the lower class diet. Drippings refer to the fat that is collected as a result of cooking meat. When meat, such as beef, pork, or poultry, is roasted or grilled, the fat present in the meat melts and drips down into the pan or tray. This fat is then collected and saved, typically in a container or jar, for later use. They add flavor and richness to dishes and are commonly used for making gravies, sauces, or to enhance the flavor of roasted vegetables, as a few examples.

Since meat was a luxury, the lower class tended to go for cheaper proteins, like eggs and legumes.

Many East End homes kept hens in their backyards, with a couple hens able to produce up to a dozen eggs per home per week. Hard cheeses like cheddar was produced countrywide and so available all year round, meaning it was able to enter the diet of the lower class. It was a good protein, kept well, and even stale it could be eaten toasted with bread.

Regarding legumes (ex: beans, peas, peanuts, lentils, etc…), they were a cost-effective source of protein, fiber, and nutrients. Dried legumes were more affordable and available all year round. Beans (good from July to September) were a staple for many lower class, often cooked in stews, soups, or baked dishes. Peas (affordable from June to July) and lentils were also commonly consumed.

In terms of drinks, tea was very common. It became more affordable with the help of increased trade, improved transportation, and advancements in production methods. The poor drank tea that tended to be weaker, as they reused the tea leaves several times before disposing of them. Black tea was common, the most popular being those imported from countries like China and India.

Milk was widely consumed but not usually in large quantities, due to cost and adulteration fears (aka fear of contamination). Beer was also common (made with low alcohol content so you didn’t get drunk), even for women and older children, as water wasn’t safe to drink back them (easily contaminated, but the brewing process killed off the germs). Coffee was another option, but it tended to be more expensive than tea, beer, or milk.

Sugar became cheaper at least after 1874, but still tended to be relatively expensive, especially for those on lower incomes. Thus it remained more of a luxury item and consumed in mostly smaller quantities or for special occasions.

Butter, like sugar, would’ve also been considered a relatively expensive item, and thus not as widely consumed. Instead, they used cheaper options of fat, like lard and dripping.

Nuts were another slightly more expensive item. But there were some options if a poorer individual could afford them. Chestnuts were the most common (favorite street snack in chestnut season, running from September to January). There were also filberts and hazelnuts (available from October to May) and walnuts (seasonal). Imported almonds and brazil nuts were more expensive, but commonly consumed around Christmas as a “treat”.

Even if they could afford things like sugar, butter, or nuts, the lower class likely would’ve typically used their income on more basic necessities and things they needed for their job or life.

Individuals were paid on Saturday, and that plus the absence of refrigeration affected the weekly menu. It’s possible the lower class at least may have possessed basic cooking utensils, like a skillet, pot, or kettle. The ‘best’ and relatively most expensive meals were taken on Saturday evening and Sunday, though the poorest would often buy food at the end of Saturday trading, at the cheapest possible prices. Menu choices became cheaper through the week: purchases of food would diminish in quantity as the food budget shrank, and meat would often only be purchased once a week, though vegetables and fruit were usually purchased and consumed on a daily basis.

The very poor might purchase cheaper older fruits, vegetables, and meat on the verge of edibility, though this didn’t really diminish the nutrients in them much.

The lack of refrigeration facilities meant that meats eaten hot on any one day were almost inevitably consumed (cold) on the second day. Any more leftovers were, due to incipient spoilage, curried or hashed on the third day. Spices and the higher heat involved in frying the hash would disguise any taint to the meat and lessen the chances of food poisoning.

Men worked on average 9–10 hours per day for 5.5-6 days a week, giving a range from 50–60 hours of physical activity per week. Factoring in the walk to and from work increases the range of total hours of work-related physical activity up to 55–70 hours per week. They likely required around 5000 calories a day.

The daily wage for poor miners back then may have been around 3-4 shillings, with the weekly wage then around 18-24 shillings. In dollars, 3-4 shillings was likely around $1. In today’s money, 3-4 shillings a day may be around £4 to £5 or $5 to $6.

[serpentface]

TRADITIONAL FOODS OF THE HIGHLANDS

The Highlands or 'Greathill' is a region in the central north-northwestern territory claimed by (but almost entirely uncontrolled by) the Wardi Empire. They are inhabited by a network of peoples collectively referred to as the Hill Tribes, who are not a unified or monolithic group but share ancestry, similar means of subsistence, and a common traditional diet.

The highlands are regionally unique for their altitude and relatively cool temperatures (and is the only part of the region that can expect snow on a yearly basis, with some of the highest peaks receiving snowfall year-round). The climate is overall dry, though the rivers are usually well fed by high altitude rains and snowmelt, and the river valleys are wet enough year-round to sustain woodlands and more delicate agriculture.

Most vegetables can only reliably farmed in the river valleys, and these key regions are typically under the control of specific clans or tribes who dominate intra-Highlands trade networks. Those living outside of the river valleys have only occasional access to most farmed vegetables, and foraging is an important supplement to the core diet. Hardier crops are grown on terraced slopes, and the vast majority of the landscape is used as grazing pasture.

The regional cuisine revolves around grain (especially barley and most often taken in the form of bread), meat, cheese, milk, and yogurt. The flavoring stands in stark contrast to the surrounding Wardi cuisines, traditionally being only lightly seasoned (few spices are natively available) and mostly reliant on subtle herbal flavoring, though both palates are in agreement on the value of capsaicin.

Many of the Hill Tribes (or individual clans) have trade connections outside of the highlands, but food (aside from livestock) and spices are not common imports. The majority of the population have maintained traditional culinary practices that are unique among the wider region (though with some inevitable cultural cross-pollination).

Most dishes are eaten by hand out of serving plates and bowls, with spoons used for some soups and porridges. Almost every meal is served with flatbread, which is torn off and used to collect and eat the rest of the food. It is considered good manners to save a piece of bread for last, which will be used to soak up any remaining juices after a plate is cleaned (not doing so is a mild insult to the cook).

Tea is an important part of the daily routine, and is served alongside each meal. Traditional teas in this region are exclusively herbal and consumed for both taste and medicinal purposes, and none are caffeinated (though one has a stimulant effect). Tea is by far the most popular edible import in trade with the broader Imperial Wardi region (along with salt), with imports of tea leaves being desirable and having become quite popular in the last century.

Staple foods:

Barley- the absolute most important staple grain. Most barley grown in the region is a strain that better tolerates the highland’s regionally unique combination of seasonal cold, dry climate, and high altitudes.

Wheat- more delicate than barley and not as widely grown, but a key crop in the more fertile river valleys

Kulys- a native hardy, spiny plant that stores water in its trunk and is tolerant to dry and cold seasons. Its young stalks are edible, but the fruits and flowers are of greater regional importance. The flowers are used for a lightly sweet herbal tea, and the fruits are a important to the diet and usually eaten on their own.

Amaranth- a species of amaranth is regionally native and domesticated, with seeds eaten whole or ground into flour and leaves being used for green vegetables.

Squash- grown only in the river valleys and a key item in trade within the highlands. Squashes are found nowhere else on this side of the Viper seaway, and were likely brought along overseas by the original migrant population.

Chili peppers- several strains are grown in the region (ranging from very mild to chiltepin levels of capsaicin) and mostly used to create spicy yogurt sauces and to flavor stronger dishes.

Wild onion- a region-specific onion species, tolerant of harsh growing traditions but difficult to propagate, mostly foraged.

Magah- a farmed. potato-esque tuber, more strongly flavored and bitter than potatoes.

Dairy products- dairy is foundational to the diet and used to create a variety of yogurts, creams, butters, and cheeses, and milk is often consumed on its own. Cattle and horse milk is preferred, khait will be opportunistically milked but have much lower yields.

Cattle- Cattle are of utmost and absolute importance to the diet (in the form of meat and milk) and overall lifestyle. Wealth is primarily measured in the size of cattle herds. The native landrace of cattle is well accommodated to altitude and seasonal cold, though many breeds have been obtained in trade.

Horses- (the small, three toed kind) They are of secondary importance to cattle in terms of livestock, used for meat, wool, and milk.

Taarn- a type of pheasant native to the region that has been domesticated for meat, fares best in river valleys.

Honey- Beekeeping is a well established practice, and honey is the sweetener of choice and highly valued. Bee larvae are also sometimes roasted and eaten.

Bread- made with wheat, amaranth, or barley flower (or all three), a part of most meals. A type of flatbread is used as a base to scoop up other parts of the meal.

Wild game:

gazelle, antelope, hippegalga, and deer.

aurochs (sometimes found in the low river valleys and foothills)

crocodiles (mainly found in the Erubin river valley)

ducks and geese

unkata (a genera of cassowary sized flightless birds, a smaller subspecies of which can be found here as a grazer)

grynaig (a native species of pidgeon which nests among boulders)

piispiispi (a lagomorph that can be found at high altitudes, somewhat resembles a marmot. The name is onomatopoeia based on their shrill calls)

fish (especially trout), frogs, freshwater mussels, and crayfish from the rivers.

Native fruits: wild plum, dirrucag (a shrub that produces small fruits, roughly comparable to autumn olive), wild rose hips (used for tea and jams).

Other vegetables (cultivated and wild): cabbage, onions, garlic, carrots, rapeseed, peas, wild amaranth, mustard greens, nettles (the latter two also being regionally unknown and likely brought in the original migration).

Herbs/spices: relatively few spices are natively produced. Fennel is reliably grown. A type of sumac can be obtained in the river valleys, and a couple native sages and mints can be found throughout the region.

Alcohol: murre (a relatively strong (8-10% abv) alcoholic beverage made with fermented fruit and horsemilk), mead, kulys wine, and a few wheat and barley ales.

Teas/non-alcoholic beverages:

-Kulys flower tea (a mildly sweet herbal tea with nuanced, delicate flavors, usually consumed on its own without a meal)

-Brolge tea (a bitter tea made with the brulge leaf, which has a mild stimulant effect (comparable to coca in composition, but a different kind of plant) and is often consumed in the mornings. (This plant is known as bruljenum in Imperial Wardin))

-Floral tea (tea made with a variety of edible wildflowers, with plum and rose flower being especially favored, and rosehips added for tartness. Often served with milk)

-Nettle tea (favored as a soothing evening tea for its rich, earthy flavor)

-Mint tea (it's mint tea)

-Roasted barley tea (an everyday staple, often taken with milk or butter and honey, or mixed with herbal ingredients).

-Honey-garlic tea (usually uses roasted barley as a base, boiled together with garlic that has been fermented with honey. Preferred by herders for a warming effect on cold nights).

-Green tea (the preferred untreated variant of imported tea leaves)

-Fermented tea (a combination of imported tea leaves and a native preference for fermentation)

-A sour fermented horsemilk beverage, best taken with salt and/or honey.

-a fermented cowsmilk and yogurt beverage, taken with mint.

-A beverage made with mead, extra honey, hot peppers, and chopped garlic boiled together. Consumed for its warming qualities and to treat colds.

Examples of Dishes:

-flatbread (the base of most meals, made with wheat, barley, and/or amaranth flour. Assume that most non-grain based foods described here are served along or atop it)

-a spicy yogurt sauce made with finely chopped hot peppers, sometimes garlic

-a sour yogurt sauce made with sage, mint, or fennel.

-A type of thick dumpling, stuffed with a variety of foods (beef or horse, wild game, onions, fennel, magah, cheese, etc) and used as a common element of meals. Most comparable in shape to a pierogi.

-fried or baked dough balls with cheese and herbs

-taarn pheasant with a butter and plum or dirrucag sauce.

-beef stock soup with dumplings, onion, and curd cheeses

-beef or horse tartare with melted butter. Sometimes eaten on its own, sometimes sprinkled with herbs or topped in a spicy yogurt sauce.

-wheat or barley porridge with milk, yogurt, or butter, sometimes sweetened with honey.

-broth made with beef trotters and lightly flavored with herbs, often used as a base for other dishes but usually sipped.

-savory barley porridge cooked in beef or horse stock (often as a base for meat dishes)

-cheese, beer, and meat stock soup, often with peas, onions, magah, barley, and/or amaranth.

-yogurt, mint and fennel soup

-plain yogurt with mint and honey

-a mildly sweet porridge made with mashed squash, barley, and milk

-sweet snacks made with amaranth seeds, honey, and dried fruit.

-piispiispi stuffed with herbs and onions and roasted

-mashed magah, basic dish of thoroughly cooked magah, mashed with butter, cream, or yogurt.

-boiled, minced magah with minced meat, mild peppers, and fennel, best topped with a sour yogurt sauce.

-mustard and other wild greens, usually cooked down with butter or beef fat and mixed with onions

-an absolute litany of cheeses, often made with delicate herbs or strong peppers. Soft cheeses are generally favored and most widely used in cooking, hard cheeses are eaten on the go.

-Beef or horse testicles, usually cooked in a butter sauce as part of a larger meal. (most commonly obtained as a byproduct of gelding, in which case it is thought to uniquely boost fertility in ways that testicles obtained in slaughter do not)

-a mild pastry stuffed with soft cheese and topped with honey

-a nettle soup and onion soup, best taken in a fish or shellfish broth for enhanced umami flavor.

-Cow head that has been de-haired and de-brained, smoked, and slowly cooked with herbs and vegetables until tender. This is eaten at wedding celebration- the husband's family will have slaughtered the cow as a bride price. The husband and wife are given the choice, fatty cuts, the marrying families share the rest of the meat, and the broth is sipped by all guests.

-cow or horse brain, minced and fried in butter with onions and served atop mashed magah.

-blood sausage, with grain or magah and wild onions for filler.

-a spicy soup or stew made with boiled crayfish, onion, hot peppers, and cream.

-smoked trout with honey

-roasted honeycomb with larvae

[skin-slave]

Plants with defense mechanisms against mammals do not consent to be killed and eaten by humans! They have made it clear that they do not want that!

Phenols are intended to irritate mucous membranes and act as toxins. Tannins are anti-nutrients that prevent absorption and inhibit digestive enzymes. Extra-floral nectar and many volatile organic compounds are the rape whistle of the plant world, a desperate attempt to attract allies that will defend them from predation. Terpinoids, alcohol, alkaloids, and cyanogenic glycosides are all defensive compounds. These are all a clear statement of non-consent!

Stop eating these plants immediately:

Fruit: strawberries, blueberries, raspberries, pomegranates, grapes, oranges, lemons, limes, grapefruit, apples, persimmons, quinces, wild cherry, pineapple, bananas, goji, cassava, apricots, plums, peaches

Vegetables: spinach, kale, broccoli, Brussels sprouts, tomatoes, carrots, peppers, onions, garlic, potatoes, eggplants, okra, bamboo shoots

Nuts/seeds: walnuts, pecans, sesame seeds, flaxseed, almonds, sunflower seeds, guarana, kola

Grain/grass/legumes: oats, barley, rice, lentils, chickpeas, wheat, sorghum, beans, peas

Other: tea, coffee, cocoa, tumeric, ginger, cinnamon, clove, nutmeg, lemongrass, rosemary, yerba mate, paprika

This isn't an exhaustive list. Grocery aisles are full of violated plants. A strong scent is a sign of elevated volatile organic compounds and sour or tart flavors are often due to defense compounds. So that can be a hint. But check the species you normally eat to be sure.

Caffeine is a defensive toxin and the caffeine in other things is extracted from plants, so beware of caffeinated snacks and drinks that seem otherwise safe. Also watch your vitamins and supplements for nonconsensual extracts. And don't forget cosmetics and skincare! Many plumping formulas contain caffeine and/or other defensive compounds like capsaicin.

This is just another step in moving toward an exploitation-free life. If a living thing has expressly denied consent, it's unethical to kill it and consume its remains. Just bc their screams are at ultrasonic frequencies doesn't mean they fall on deaf ears.

[eatclean-bewhole]

I have been fascinated with @danbuettner ‘s work & study on the Blue Zones, also known as areas of the world of where the healthiest and longest living people (centenarians) reside. These people are the definition of longevity, so it’s worth studying their characteristics.

Where are the 5 Blue Zones?

🇺🇸Loma Linda, California (U.S.A.)

🇨🇷Nicoya Peninsula, Costa Rica

🇮🇹Sardinia, Italy

🇬🇷Ikaria, Greece

🇯🇵Okinawa, Japan

 

Blue Zone characteristics:

• 90% - 100% of their diet consists of whole, plant-based foods high in fiber!
Fruits, vegetables, tubers, nuts, beans (daily), whole grains 
NOTE: they retreat from dairy but will reach for goat & sheep milk products.

• Cruciferous veggies – broccoli, cabbage, cauliflower

• Cook & finish dishes with olive oil

• Supplement w/ fresh herbs & spices (w/ medicinal & healing properties) – rosemary, oregano, sage, mint, garlic, turmeric, mugwort

• Snack on nuts – almonds, pistachios, Brazil nuts, cashews, walnuts

• Whole grains – sourdough, 100% whole wheat, rye, barley
NOTE: sourdough is naturally lower in gluten, has gut-supportive bacteria, & high in fiber.

• Their diet is naturally low in sugar. (No more than 7 tsp/day).

• Drink mostly water & green tea. They also drink some coffee (antioxidants) & red wine (polyphenols) in moderation.

Other factors:

o   Fast occasionally

o   They move naturally every 20 minutes or so.

o   Regular connections

o   Little time on electronics

o   Sense of purpose

"If you want to live to a healthy 100, you have to eat & live like healthy people who've lived to 100." -Dan Buettner

[cleverwordsandotherstuffilike]

The Mediterranean diet contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup and contains fibre and polyphenols — antioxidants that detoxify cell-damaging chemicals in your bodying.

A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.

Quinoa contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.

Blueberries is a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients.

Studies show that eating a handful of nuts several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fibre.

Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fibre and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.

Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells.

Walnuts are packed with tryptophan, an amino acid your body needs to create serotonin. They're digested slowly which contributes to mood stability and can help you tolerate stress.

Asparagus is one of the best sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine; all of these are crucial for mood.

[ratsoh-writes]

Their favorite flowers and fruit get extinct: Farmers and Dancetale

Peaches: well just end him why don’t you. His favorite fruit happens to also be his staple crop grown in his orchid. That’s not just his snack of choice. It’s his livelihood! Peaches is very depressed until rancher slaps some sense into him

Rancher: his favorite fruit happens to also be peaches. Rancher is less sad over its disappearance and more mad over the money lost. Fruit trees are expensive, it takes some years for the yield to make a good return on what you had to pay to plant and grow all the trees. The farm will have better luck turning into a cattle ranch then trying to start over.

Ram: so all the wild berries are gone? Bummer. But not life threatening. There’s other forage out there for ram to supplement his grocery bill with. He does worry a tad about the animals who relied on those bushes too though

Pitch: he’s more concerned about how such a common flower could just go extinct so easily. There was no signs of disease on the wilting plants? So how did they die so fast? Pesticides? A bug? Weather change? This research project will keep him busy for years

Cider: he will legit murder someone if the grapes his family grows just all die out someday. Sure they have wheat to make beer with still, but dammit he loved the grapes and wine! His family is gonna pour a fortune into finding out the cause, and attempting to bring the grapes back.

Barley: for once he’s working hard with his family to keep the business afloat while his grandparents hire researchers to find out what happened. Seeing how stressed every one is ignited the rare flame of worry in barleys soul lol.

Moose: he’s gonna be so sad that the wild huckleberries died out. He did really love them. But the wild animals loved them more. So to help stabilize the park animals population, moose and the other ranchers plant domesticated berry bushes around the forest to make up for the loss. They hope that the plants will last long enough to start regrowing the next year.

Maple: he takes like almost the whole season to notice his favorite flower just… hasn’t been around? Well… that sucks! Time to choose a new flower!

Pop: he only notices his favorite flower is gone when he decides to pick a bunch for his soaps and realizes he can’t find any! Pop searches for HOURS looking for the flower and eventually comes home in the dead of night, tired and defeated. This continues for the next few days until his dad and brother finally find out what’s been stressing pop out

Rhythm: no pineapple??? What’s life without pineapple! This is a disgrace! A disaster! He’s so sad- oh! It’s strawberry season now…. He’ll mourn pineapple when it goes into season later.

[higherrealmswellness]

Running low on energy while stuck in a mansion full of brain eating Zombies? We've all been there, haven't we? Luckily you remembered to pack a supply of Zombie Survival Green Herb Superfood.

Our greens powder superfood supplement contains naturally occurring essential vitamins and minerals derived from a diverse range of plant sources. It boasts a comprehensive blend of ingredients such as Barley Grass, Spirulina, Green Tea, and a variety of fruits and roots, including Beet Root, Acai, and Turmeric Extracts.

This formula is intended for daily use, providing a convenient way to enhance your nutritional intake with concentrated plant-based nutrients aimed at supporting overall health and wellness. Simply add it to your favorite smoothie or mix it with milk or your favorite alternative for a quick, convenient health boost—no artificial additives, just pure survival strength.

Use promo code "ASCEND" for 12% off your first order! https://higherrealms.store/products/green-herb-superfood

[foggynitefic]

Drop Them Bones Chapter 8: Devil to Pay

Devil to Pay

Today the expression "devil to pay" is used primarily as a means of conveying an unpleasant and impending happening. Originally, this expression denoted a specific task aboard the ship such as caulking the ship's longest seam.

The "devil" was the longest seam on the wooden ship and caulking was done with "pay" or pitch. This grueling task of paying the devil was despised by every seaman and the expression came to denote any unpleasant task.

OOF. This chapter took a minute to write. It also just kept growing and comes in at a whopping 10,587 words. Most of the other chapters are between 5k and 7k words. If you're worried about this ending anytime soon, let me reassure you that I have bitten off enough to keep me chewing for quite some time. But I already have another 15k written, including the ending, so as these chapters grow like fungus, there is a road map, I promise.

Notes:

1. Not gonna lie, I made myself so hungry writing this, that I ordered sushi, takoyaki, and hamachi kama at 2200 two nights in a row on a holiday weekend. Pretty sure that restaurant either loves or hates me now, dudes.

2. How to fillet a tuna for sashimi:

3. I debated having Usopp's net catch go into a barrel of seawater, but I couldn’t find a lot of reliable research (quickly) as I was writing on the actual employment of that practice, just nostalgic tinged references to "oh yeah they did that in Ye Olden Days" without corroboration (yes, I know OP is about fantasy pirates on another planet). I did learn that Roman sailors may have used tanks to transport live fish over long distances.

4. The etymology of the terms “starboard” and “port”.

5. Applegators = alligators. Bananagators = crocodiles.

Recipes distressed in the making of this chapter:

Maguro no Zuke-Don: If you're working with raw sushi-grade fish, use it the day you get it, or cook it if you use it later. It will not taste the same once frozen and thawed. If you don't want to put too much effort in, there's multiple brands that do microwave sticky rice, and you can just buy a good furikake instead of cutting roasted seaweed (although that's pretty easy with cooking scissors) and sprinkling sesame seeds. Scallions make everything better. The marinade takes the most time - but I also cheat and use Otafuku okonomiyaki sauce from the Weee! app. Go lazy!

Seaweed sheets: You can do this. This is a life choice you can make. I haven't made it because ref. above paragraph on being lazy and outsourcing.

Roasted seaweed: If you want to try experimenting with different flavors, this is a good basic recipe to start.

Spanish Tuna Steaks: I'm not sure what noise my partner and Alton Brown would make at the instructions to press down on the tuna steaks to get a good sear, but otherwise this recipe is pretty standard and easy. Sanji embellished/supplemented with a bell pepper - you can probably put in any veggies that are about the same consistency of tomatoes' liquid/flesh and have it work.

Sauteed Green Beans: Usopp's reaction is mine. Green beans are a punishment. Just roast the clove of garlic in the oven and I'll eat that instead, don't waste it trying to flavor inedible grass. I included these to show their supply status and what would happen if someone didn't want to eat in Sanji's kitchen.

Mugicha: Much like making your own seaweed sheets, roasting your own barley is a life decision you can make. Itoen makes a highly convenient teabag version, if you're more inclined to outsource...

Soundtrack:

Sensing a theme this chapter??

[hapalopus]

what is the food culture of the horses like :) is it different between clans? if so, how?

Most are omnivores with a heavy herbivorous slant, but it does vary between clans! They can eat everything a horse and human can eat, but their human teeth aren't good for chewing grass, and their horse tastebuds make food taste somewhat uninteresting, so they tend to prefer more human food.

The A'atwe clan's staple crops are olives, apples, flax, lentils, wheat, barley, clover, and alfalfa, supplemented by various fruits, berries, veggies, and herbs. They keep pigeons for fertilizer and goats for fiber and milk, and they do occasionally eat them too, though the slaughter itself is a job for humans. They also keep common hamsters as garbage disposals, and those they definitely do eat. They never eat their pet horses - they would rather let a horse succumb to its injuries than deliberately euthanize it.

The coastal clans often eat equal amounts of seafood, kelp, and grass. Nomadic clans tend to live on nothing but grass and meat. Quite a few clans abstain from all animal products for religious/cultural reasons. A small handful of clans are hunters above all else, but those are rare. The city-dwellers eat whatever humans eat.

[pokemoncaretips]

The greavard line.

The greavard. Friendly. Sweet. Deadly.

General notes:

THIS IS AN EXPERTS ONLY POKEMON. I cannot stress this enough, the early evolution of the greavard line is not for inexperienced trainers and is potentially lethal in the hands of amateurs.

General care: The greavard is a ghost type pokemon, and as such requires little in the way of food. Though it can eat, it seems to do so socially, when food is offered. 

It is an active pokemon, and thrives on walks and playtime.

Which is a little tragic, because most of the care advice in this section is for you.

Greavards absorb life energy from their trainers. They can’t stop this and seem to be oblivious to it. You need to limit your time spent with it. 

Most trainers of greavard follow the “½-2” rule. For every half an hour you spend playing or interacting with it, you must then spend two hours with it in its pokeball so you can recover. However, if you feel dizzy or tired, pokeball it IMMEDIATELY and rest. Lie down on a couch or bed, if available, and try not to move quickly. Get into the habit of carrying barley sugar lollies or muesli bars in your pockets so you can get some quick energy if you feel particularly drained.

Make sure in general that you eat well and keep a balanced diet. Try and include more red meat (or iron supplements if you're vegan), as part of the process of being repeated drained can manifest as mild anaemia. People who are unwell or sickly are at increased risk. This pokemon is not safe for people with chronic illnesses or disabilities and is flatly banned as a service pokemon.

DO NOT LET THIS POKEMON SLEEP IN YOUR BED. Many trainers have thought “I’m feeling fine and it looks lonely, I can manage” only to be found dead in their beds by morning. Keep it firmly pokeballed and make sure the pokeball is secure and it cannot let itself out. Many greavard keepers won’t even keep its pokeball in their bedroom.

When it is out of its pokeball, it requires non-stop attention and love. It is a deeply affectionate pokemon and, though it must be done for your safety, being pokeballed so often is pretty rough on it, especially when it can’t understand why it has to be done. This is the best time to work on its training as a way of bonding with it.

Conversely, the houndstone is perfectly safe, with no reported energy draining. We aren’t sure why, but some researchers theorize that the energy it takes from others is somehow used up in the evolution process. The houndstone, like the greavard, only eats out of politeness, and no longer requires a time limit on interactions. 

For many keepers of this pokemon, it is a tradition that immediately after it evolves, they take the houndstone out to the local pokemon park and let it romp and play for as long as it feels like it.

In terms of personality, this line is almost universally loyal, loving and sweet, though with a tendency towards clinginess. Care rating: RED

Training: The tragedy of greavard is that despite the lethal danger it is a sweet, smart and easily trained pokemon, loyal to its trainer and willing to throw itself gleefully into any task you give it. Training rating: Green

Safety: I mean. Look at how many warnings are in the care section. The greavard requires constant vigilance and should never, i mean NEVER, be allowed near children. It breaks my heart to see the brief look of excitement on a greavards face when it sees kids, before it’s recalled into the pokeball, but children are devastatingly susceptible to these pokemons life drain.

The houndstone, however, can sleep on the foot of your bed and play with children as long as it pleases. Safety rating: Red (greavard), Green (houndstone)

Overall ranking. This pokemon is a walking tragedy. Full of genuine love and affection for everyone it sees, yet too dangerous to be around them, it’s not surprising many ghost type trainers try and do all they can to train it until it can evolve, so it can enjoy the world around it sooner.

[famousautomatondreamsrockstar]

I'll pay you money if you make a new powder food product that is a protein powder and carbohydrate meal replacement and multivitamin and B complex vitamins and multi mineral with

supplements in it like medicinal mushroom powders and herbs like maca and ginseng and taurine and L carnitine and guarana and creatine and steroids and I want it to have a salty sweet flavor like lucuma and Soylent — if it's gonna be in capsules, it doesn't need a flavor, but if it's gonna be in powder, then it needs a nice flavor

— it needs to have complex carbohydrates and wheatgrass juice powder and spirulina powder and cracked cell chlorella powder and barley grass powder and low sugar

— you can use sucralose to get a sweet flavor so you don't have to put sugar in it

— this powder needs to have the right ratios of vitamins and minerals so that you can take an entire daily dose of all of your vitamins and minerals with the meal replacer because what I see from other vitamin products is that they don't have the right ratios of vitamins and minerals and you end up taking too much of some of them and

not enough of the others when you take a double dose, so we need to even out the ratios so that the meal replacement protein powder will have the correct ratios of all the different ingredients in the powder and so people don't get sick and die from overdosing on vitamins, it's important the meal replacer needs to have low doses of

the dangerous vitamins, minerals and supplements so we can eat an entire stomach full of powder and not get sick from it so we don't have to cook food and have an entire raw meal replaced with a smoothie and it also needs to be raw vegan and biologique organic and it also needs to be very pure quality so that the manufacturing

ingredients don't contaminate the safetiness of the powder food product, and to make it perfect, put the entire meal in capsules so we can swallow the meal whole and not have to brush our teeth every time we eat and the capsules don't need fiber if we're gonna swallow them whole.

Basically, any vitamin, mineral, or medicinal supplement that you would take on a daily basis, you need to put in the new powder formula, even MDMA and psilocybin and mescaline and LSA and ayahuasca and THC and cocaine.

Would you ask the government if you can put Adderall and Vyvanse in the product? I know some people who can pull strings for us. My good friend B, Barack Obama, and my bestie and

boss man Dennis Francis can get us permission to legalize Adderall and Vyvanse so we can put The Addy and The Lizzy in the formula. While we're here, we might as well put LSD and PCP in the formula because they give you beast like energy and endurance enhancement.

I want you to put just enough of the drugs in the powder so that when you take them all at once, you feel comfortably high and it doesn't make you scared that you're too high because we need to take this on a daily basis.

I weigh 200 pounds because I'm a body builder and I lift weights every day.

I'll manufacture the drugs because I'm above the law and I have a written agreement with the government that I can manufacture illegal drugs if I want to.

How much money would you charge me to design this formula?

This would be so badass if we could make this powder — it would be like the coolest thing we've ever done so far.

#SwansonHealth #DocAmen #DanielAmen #DavidWolfe #VitaminShoppe #Orgain #HealthForce #GardenOfLife #Soylent #JohnMackey #WholeFoods #GabrielCousens #GabrielCousensMD #HippocratesHealthInstitute #HHI #AnnaMariaClement #BrianClement #Centrum #NOWFoods #Thorne #NordicNaturals #MaryRuths #OptimumNutrition #UltimateNutrition #PrimalHarvest #NatureMade #PureEncapsulations #Onnit #KleanAthlete #OLLY #MegaFood #Alive #CountryLifeVitamins #SmartyPants #Ritual #Hum #liferegenerator #TheLifeRegenerator #LifeExtension #DanMcDonald #DanTheLifeRegeneratorMcDonald #rawvegan #vitamins #LifesFortune #KirklandSignature #SwansonVitamins #NaturesPlus #RonTeeguarden #StandardProcess #MatSunNutrition #Cymbiotika #GaspariNutrition #GNC #Manna #AmazonElements #TheGersonTherapy

#Dallas #DallasTX #DallasTexas #DTX #FBI #UnitedNationsHumanRights #police #JoeBiden #DallasPoliceDepartment #TheWhiteHouse #DOJ #DepartmentOfJustice #CIA #CentralIntelligenceAgency #TheSupremeCourt #SCOTUS #HumanRightsWatch #UNPGA #POTUS #HouseGOP #HouseRepublicans #congress #senate #SenateDemocrats #SenateGOP #EuropeanUnion #EUCouncil #EuropeanParliament #parliament #EuropeanUnionComission #EUComission #TheFederalReserve #InternationalCriminalCourt #UnitedNationsHumanRights #UnitedNationsHumanRightsCouncil #UNPeacekeeping #UnitedNationsPeacekeeping #UnitedNations #UN #USArmy #NATO #president #primeminister #10DowningSt #governor #mayor #citycouncil #intelligence #military #Europe #America #NewYork #NewYorkCity #American #elitesociety #RoyalFamily #news #FoxNews #US #UnitedStates #ODNI #ODNIgov #DirectorOfNationalIntelligence #sheriff #sheriffs #LAPD #LosAngeles #California #LosAngelesPoliceDepartment #NYPD #WorldBank #UNPOL #InternationalMonetaryFund #IMF #capitalism #NSA #WEF #WorldEconomicForum #LieutenantGovernorDanPatrick #DanPatrick #GovernorGregAbbott #GregAbottt #CsabaKorosi #GeorgeWBush #TonyBlair #NationaSecurityAgency #NSAgov #NSAcyber #UNWomen #MichelleBachelet #RobertaMetsola #LizTruss #HillaryClinton #UrsulaVonderleyen #MarjorieTaylorGreene #CsabaKorosi #VladimirPutin #Kremlin #DonaldTrump #DonaldTusk #BorisJohnson #JillBiden #women #girls #Wikileaks #Amnesty @amnestyusa @amnestyinternationalub-blog #AmnestyInternational #Pontifex #SkullAndBonesSociety #Illuminati #Rosicrucians #Freemasons #DEA #DEAHQ #CND #UNODC #GhadaFathiWaly #BIS #BankForInternationalSettlements

#BarackObama #DennisFrancis #MichelleObama #JillBiden

[nnataliabll]

Full Potential Challenge

A New Era of You: Unlock your fullest potential and become the best version of yourself. This is a challenge toward a holistic transformation that involves both external and internal changes. It's about nurturing self-love, embracing your authentic self and thriving in every aspect of life ♡

Week 1

Physical Health:

exercise

benefits: cardiovascular health, circulation, confidence boost, improve posture, reduce stress, muscle tone, physical attractiveness, core strength, release endorphins, good shape, improve heart and lung function, strength, endurance and flexibility, be and feel more energised and healthy

stretching yoga

{ workout }

pilates / yoga

go for a walk

do some cardio (running, cycling, swimming, or dancing)

weightlifting or resistance band training

establish a consistent workout routine

ensure proper form during exercises to prevent injuries

progressively increase the intensity or weight as you get stronger

use towel in the gym when sitting and change gym clothes immediately

listen to your body and rest when needed

maintain a calorie deficit through a balanced diet to support fat loss

ensure you're getting enough protein for muscle growth

take the stairs if possible

2. nutrition

benefits: feed your body with healthy nutrients to ensure overall health. remember that every time you eat, you either feeding an illness or fighting it

stay hydrated, drink 2L of water daily

keep a bottle of water on you at all times

{ practice mindful eating }

honour the food; think where the bites you are eating come from.

engage all senses and notice how you feel eating

control your portion

eat small bites and slowly to fully experience the food’s flavours

when you are about 80% full, stop eating

do not skip meals, so you do not get hungry

take your vitamins, supplements, probiotics or medications

eat healthy; focus on whole food (fruits, vegetables, whole grains (oats, brown rice, quinoa, and barley, bread and pasta), lean proteins ((poultry, fish, beans, lentils, tofu, and low-fat dairy products), and healthy fats (nuts, beans, fish, shellfish and eggs))

meal prep and cook for yourself

avoid processed foods, sugar, and sodas and watch your sodium intake

limit caffeine intake to one per day

avoid smoking & limit alcohol, it dehydrates your skin

learn how to balance hormones

learn how to lower cortisol

learn about gut health

✔ Define your exercise or nutrition goals.

✔ Include daily habits that support and align with your goals.