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What is the name of Macaque and Ru baby??
Haiyue! (“Hi-Yu-eh”) but they nickname her Hai-Hai
adorable doodle drawn by @muffinsouffle
#ask#my ask is open#lego monkie kid#lmk macaque#lmk oc#lmk oc art#MacaRu#black raspberry fits her sm#shes a lil squishy
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Diet For Healthy Living
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Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health.
Do you think eating healthy means you have to radically change your diet and give up all your favorite foods? Think again. Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals. A diet is best a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle. There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons. Learn to eat mindfully. Nourishing yourself engages every aspect of your being physical, social, emotional, mental, and spiritual.
Image source:
The Jakarta Post (2016, November 24). Which is better to improve heart health: diet or exercise? Retrieved October 14, 2019, from https://www.thejakartapost.com/life/2016/11/24/which-is-better-to-improve-heart-health-diet-or-exercise.html
~ Y. V.
Low-carb diets and how it might just save your life
Today, the typical diet of a normal individual involves high daily intake of carbohydrates. This is because carbs are our body’s main source of energy and consuming carbs gives us energy much faster than consuming fats. However, most of us overconsume carbs because aside from being high in energy, high carb foods also typically taste better. Excess carbohydrates are eventually converted into fats as adipose tissue which can lead to obesity and additional medical conditions such as type 2 diabetes and metabolic syndrome.
Image by Thefitglobal, https://www.thefitglobal.com/low-carb-diet-plan/.
Health Benefits of low-carb diets
- Weight loss
Low-carb diets lead to greater short term weight loss compared to low-fat diets. If combined with consumption of high amounts of protein, it can lead to even greater weight loss compared to other diets because high proteins and high fats helps you feel full longer.
- Improve and prevent certain health conditions
Low-carb diets may improve and prevent conditions such as metabolic syndrome, diabetes, cardiovascular disease and high blood pressure.
- Improve HDL cholesterol and triglyceride levels
Consuming low-carb foods such as lean proteins and healthy fats typically lead to increased levels of HDL and decreased levels of triglycerides.
Typical Foods in Low-carb Diet
A typical low-carb diet should aim to meet a daily limit of 20-60 carbs a day and it should contain:
- Lean Proteins
Lean proteins such as chicken, meats, fish and eggs. From personal experience, fishs are the best option for low carb meals because it is high in healthy fats, omega-threes and high in protein.
- Non-Starchy vegetables
Non-starchy vegetables such as spinach, kale, asparagus, beans, carrots, broccoli and peppers are low in carbs and full of vital nutrients.
- Avoiding grains, sweets,bread and certain fruits
Grains, bread and high starchy foods such as pasta are high in carbohydrates and should be avoided. Even certain fruits such as mangoes, bananas, peaches and watermelon should be avoided but can be replaced with berries such as raspberries, strawberries, blueberries and blackberries.
Temporary Side Effects of Low-Carb Diet
As our body adjusts to the decrease in carbohydrate intake, you should expect to experience:
- Headaches and low-energy
- Bad breath
- Muscle cramps
- Skin rash
- Constipation or diarrhea
If conditions persists, please contact your health care provider.
Sources:
Low-carb diet: Can it help you lose weight? (2017, August 29). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831?p=1.
~MW
Fish Oil: Why Everyone should take it.
Fish oil is the new hype of the fitness world, but is it what its out to be? Yes research has shown fish oil to be one the best year round supplements to take. Fish oil boots Immunity, lowers Triglycerides, while increasing HDL, (good cholesterol) lowers plaque in the arteries that can prevent a stroke or heart attack. People who have struggle with depression, fish oil may be able to help. Fish oil contains omega 3 that are showing positive effect against long term brain damage, and depression. Fish oil is also great for the joints, fish oil is a powerful anti-inflamation that helps fight off joint pain and muscle soreness after a workout. New research is showing that Fish oil may fight off cancer cells.
How to Take Fish Oil: Take a good high quality brand: try and get 500mg EPA/DHA
talk to your doctor first before taking any type of supplement.
Take fish oil with meals to avoid GI Upset.
Sources: https://www.healthline.com/nutrition/13-benefits-of-fish-oil#section3
SM
Tips on a Cholesterol-friendly Diet
As we’ve all have probably heard, we have two types of cholesterol. We have HDL’s (high-density lipoproteins), more commonly known as “good cholesterol”, and LDL’s (low-density lipoproteins), which are more commonly known as our “bad cholesterol”. Cholesterol is a necessity to the body. However, when we put too much cholesterol into our bodies, it can be detrimental. Not only does high cholesterol put many at risk for different types of heart disease such as coronary artery disease, cholesterol can accumulate and stick to the walls of our arteries, which causes the arteries to become more constricted and narrow, which can obstruct blood flow. (MedlinePlus, 2018) Although there are different medications to regulate a person’s cholesterol levels if they suffer from high cholesterol, a person’s diet is an even healthier and effective approach to controlling cholesterol levels, and for some it can even eliminate the need for cholesterol medication all together.
Diet choices that can help regulate cholesterol levels include consuming more sources of soluble fiber, eating more fruits and vegetables, and increasing intake of omega-3 fatty acids. (Mayo Clinic, 2018) Other ways to control cholesterol levels include limiting intake of foods with high levels of cholesterol, limiting salt intake, and limiting alcohol intake. (MedlinePlus, 2018) Consuming more soluble fiber such as oatmeal or oat bran, fruits such as pears, bananas, oranges, prunes, and apples, and different types of legumes such as kidney beans, lima beans, black-eyed peas, lentils and chick peas will effectively lower LDL levels. (MedlinePlus, 2018) Increasing our intake of omega-3 fatty acids can be done by eating more fish (salmon, tuna, mackerel, herring and trout). Although it won’t necessarily lower LDL’s, omega-3 fatty acids are a heart healthy necessity that can potentially help increase your HDL’s, as well as provide many other heart healthy benefits. (Mayo Clinic, 2018) Limiting intake of foods that already have high amounts of cholesterol include eating less egg yolks, animal organ meats (such as liver), shrimp, and most whole milk products. Limiting salt and alcohol intake will help control blood pressure as well as help to avoid weight gain which can lead to high cholesterol. (MedlinePlus, 2018) When trying to regulate cholesterol levels through diet it is also imperative to avoid fried foods as well as extremely processed foods. Another crucial aspect to adjusting a person’s diet is also how they choose to prepare the foods that they’re eating. For example, eating more vegetables and fish is a positive choice, but can quickly become counterproductive if the food is always being served fried. For those out there that are suffering from high cholesterol, healthy diet adjustments could be the key factor to regulating cholesterol levels and decreasing the risk for different types of heart disease in the future, while potentially eliminating the need for medication.
Image: Lifestyle Changes to Improve Your Cholesterol. (2017, October 9). Retrieved October 2019, from: https://familydoctor.org/lifestyle-changes-improve-cholesterol/
Medline Plus. (2018, January 16). How to Lower Cholesterol with Diet. Retrieved October 2019, from: https://medlineplus.gov/howtolowercholesterolwithdiet.html
Mayo Clinic. (2018, July 17). Cholesterol: Top foods to improve your numbers. Retrieved October 2019, from: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
~ L.C.
Changing to a High Fiber Diet
Adding fiber to a diet will help the digestive tract function properly. Additional benefits include reducing the risk of obesity, heart disease, and diabetes. A male should get fiber between 30 to 38 grams of fiber a day. A female should get between 21 to 25 grams of fiber a day. It can be helpful to read the nutrition facts label when purchasing foods, ranging from fruits, vegetables, grains, and nuts. ("How much fiber is found in common foods?")
Image Source:
High-Fiber Foods. (2019, June 20). Retrieved October 21, 2019, from https://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm.
Foods & Fiber contents
Raspberries (1 cup) 8g of fiber
Pear 5.5g of fiber
Apple with skin 4.5g of fiber
Boiled green peas (1 cup) 9g of fiber
Boiled broccoli (1 cup) 5g of fiber
Whole wheat spaghetti (1cup) 6g of fiber
Bran flakes (3/4 cup) 5.5g of fiber
Boiled split peas (1cup) 16g of fiber
Boiled lentils (1 cup) 15.5g of fiber
These are some examples of foods with high amounts of fiber that can be added to any diet.
Source:
How much fiber is found in common foods? (2018, November 17). Retrieved October 21, 2019, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948.
~C.Y.
Mediterranean Diet
Picture source: Studies Reveal More Benefits of Mediterranean Diet. (2018, December 1). Retrieved October 2019, from https://talesofhealthy.com/studies-reveal-more-benefits-of-mediterranean-diet/.
Mediterranean diet is a diet that was based on the eating habits of countries that bordered the Mediterranean Sea (Mediterranean Diet, 2019). The benefits of this diet is that most of the fat is coming from the monosaturated fats from the olive oil which does not raise blood cholesterol levels like saturated fats do. There aren’t much saturated fats consumed in the Mediterranean diet. The diet alone is not enough to stay healthy so incorporating exercise or physical activities into the diet will be very beneficial to the health (Mediterranean Diet, 2019). Some research has shown that by following the Mediterranean diet, it can help with weight loss, lower cholesterol, improve rheumatoid arthritis as well as reduce risks of Alzheimer’s disease, diabetes, and various cancers (Godman, 2019). The diet consists of:
fruits, vegetables, bread, potatoes, beans, nuts and seeds – (high amounts)
olive oil (monounsaturated fat source)
dairy, fish, poultry (low to moderate amounts) – less red meat is consumed
eggs (about 4x a week)
wine (low to moderate amounts)
water (plenty is best)
Instead of:
Crackers, chips, pretzels and ranch dip
- TRY: Celery, carrot or pepper strips and salsa
White rice
- TRY: Quinoa
Sandwiches with white bread or rolls
- TRY: Sandwich fillings in whole wheat tortillas
Hamburgers
- TRY: Salmon croquettes
Full-fat ice cream
- TRY: Pudding made with skim or 1% milk
Eggs with Hollandaise sauce
- TRY: Eggs with salsa
Suggestions courtesy of Stacey Nelson, Massachusetts General Hospital (Godman, 2019)
Sources:
Godman, H. (2013, November 6). Adopt a Mediterranean diet now for better health later. Retrieved October 2019, from https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846.
Mediterranean Diet. (n.d.). Retrieved October 2019, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet.
-KW
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