#low fibre diet

[gretavdr]

White Bread, Lemon Jelly, and a Dash of Murder Mysteries

Hospital chic This time last weekend I was starting my low fibre diet in preparation for a colonoscopy the following Tuesday. The very worst part of having a colonoscopy is the preparation, cleaning out your intestines so the doctor can see what’s happening up there. Steamed white fish, steamed chicken breast, peeled white potatoes, white bread… at least I could have eggs. No cups of tea,…

[suzieb-fit]

I know how lucky I am for the life I have now. There have been many times in the past where that most certainly was not the case. Very difficult times, for different reasons.

But what matters most is the "here and now". Even with the chronic health issues I live with, I live to my best ability. I work with what I've got, and I'm thankful for those things. Because, I've worked my backside off for them over the past ten years.

Anyway, I'm very happy to be back home after a week away. Life as usual resumes.

Early walk, which always sets me upwell. I have been doing this for a few months now, andwill continue to do so for as long as it feels right.

Then back home for a new Fiton workout.

Full body strength. No surprises, just a routine I haven't tried before.

Both the walk and the workout were fasted, of course.

Then I broke that with salted peanuts, plain mixed nuts and a change to my usual breakfast fruit - strawberries.

I'm having apple with my afternoon snack.

I have had a very full laundry basket to get through, so I've been busy washing and hanging out to dry. Four full loads by the time I'd finished.

Plus I'm organising a local outdoor HIIT class, starting this Saturday morning. Might go nowhere, might get a few regulars.

Just an idea I've been toying with recently. So I decided to just go for it.

I've been pretty busy with home and work stuff today, so not much exercise. A good, active morning though.

Plus lovely food, excellent macros and chill time too.

It's good to be home, and I'm feeling ok!

[fingertipsmp3]

Why must dieting be absolutely fucking miserable

[simplenutrition1]

10 benefits of eating seeds ( 2 recipes included)

Which seeds do you eat?

Eating seeds is a simple yet effective way to enhance your overall health and well-being. Seeds are packed with essential nutrients, vitamins, and minerals that contribute to various aspects of your health. From supporting heart health to providing a rich source of antioxidants, seeds offer numerous benefits. In this blog, we explore 10 key advantages of incorporating seeds into your…

[diabetes-health-corner]

Diet Plan for Diabetes

Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistently high blood sugar levels due to diabetes can lead to various complications and damage the eyes, nerves, kidneys, and other organs. Here is a list of the top 15 diabetes-friendly foods for you according to FFD.

Click here to read more: https://www.freedomfromdiabetes.org/blog/post/diet-plan-for-diabetics/2652

[diabetesreversalprograminindia]

Diet Plan for Diabetes

Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistent high blood sugar levels due to diabetes, can lead to various complications and damage the eyes, nerves, kidneys, and other organs.

Everyone should know this, that diabetes reversal is completely possible. Freedom from Diabetes (FFD) is one of the first organizations which started working on 'Diabetes Reversal' and to date has reversed diabetes of 16,000 plus people. FFD's successful Diabetes Reversal Programs believe on four protocols, Diet, Exercise, Inner Transformation and Medical Support. Everyone knows that diet plays a crucial role in reversing diabetes. There are certain things that need to be followed when it comes to diet. We will discuss the plan here.

First you need to understand Which foods should diabetics avoid?

Sugar-sweetened beverages

Bread

Milk

Trans fats

Refined foods

FFD has innovate diabetic friendly food for you. Lets explore the options.

1)Diabetic friendly breakfast in the FFD style, which is include 25% long raw sprouts, 25% salad ( raw vegetables ) and 50% cooked dal-based items, and no grain for breakfast. We can prepare these breakfast items. 1. Mixed dal dosa

2. Mixed dal dhokla

3. Kothimbir Vadi

4. Dal Handvo

5. Methi mutake

Now let check What can diabetics eat for Lunch and Dinner? 2)List of 5 lunch items that diabetics can include in their lunch and dinner

1.Millet paratha

Missi roti 3.Mix veg 4.Masala Bhat 5.Barley khichdi

3) What's a good snack for diabetics? Diabetics should always keep a watch on what they eat and the same follows for snacks too. Even though between meals snacking should be avoided, one might feel like snacking. Choosing healthy snacks over a lot many unhealthy options can be very difficult when you have diabetes. The key is to choose snacks that are high in fiber, protein, and healthy fats.

Here is the list of top 5 snacking items for diabetes according to FFD are

Makhana

Barley flour momos

Kababs of masoor sprouts

Green gram cutlets/tikkis

Sprouts bhel

The above 15 food items are just a few examples of the best food for diabetes control. FFD has published books on recipes too. You can buy 'Classic Indian Recipes' published by FFD on Amazon too. This should be remember, each diabetic is different and needs to be treated with individual attention. In FFD's Intensive Reversal Program, each person is given dedicated dietitian support. This personalized attention makes the whole difference and gives speedy reversal.

To know more, visit here.

Also please connect with me on my website, Facebook page, and YouTube if you want to stay in touch or give me any feedback!

[oven-magazine]

Oven Chips on a Low-Fibre Diet: A Tasty Solution or Nutritional Concern?

Are you someone who enjoys the convenience and crispiness of oven chips but worries about their compatibility with a low-fibre diet? If so, you're not alone. Many individuals navigating dietary restrictions or health conditions often wonder: Can I Eat Oven Chips on a Low-Fibre Diet?

Let's delve into this question and explore the considerations for including oven chips in a low-fibre meal plan.

Understanding a Low-Fibre Diet: Firstly, let's clarify what a low-fibre diet entails. A low-fibre diet typically restricts the intake of foods high in dietary fibre, such as whole grains, fruits, vegetables, nuts, and seeds. This dietary approach is often recommended for individuals with certain gastrointestinal conditions, such as diverticulitis, Crohn's disease, or after certain surgeries.

The Appeal of Oven Chips: Oven chips, known for their crispy exterior and fluffy interior, are a popular choice for quick and easy meals or snacks. Made from sliced potatoes that are typically coated in oil and seasonings, oven chips offer a satisfying crunch without the need for deep frying.

Nutritional Considerations: When it comes to incorporating oven chips into a low-fibre diet, several factors should be taken into account:

Fibre Content: While oven chips are lower in fibre compared to their whole potato counterparts, they still contain some dietary fibre, albeit in smaller amounts. However, the fibre content can vary depending on factors such as the type of potatoes used and the thickness of the chip slices.

Portion Size: Moderation is key when including oven chips in a low-fibre diet. Pay attention to portion sizes to ensure you're not consuming excessive calories, fat, or sodium, which can be present in some commercially prepared oven chips.

Balanced Meal Planning: While oven chips can be enjoyed occasionally as part of a low-fibre diet, it's essential to balance them with other nutrient-dense foods. Incorporate plenty of lean proteins, healthy fats, and low-fibre vegetables to create a well-rounded meal that supports overall health and nutrition.

Alternatives and Modifications: For those looking to reduce their intake of oven chips or seeking alternatives, consider options such as baked sweet potato fries, roasted vegetables, or air-fried vegetables for a lower-calorie, higher-fibre alternative.

Final Thoughts: In conclusion, the question of whether oven chips can be included in a low-fibre diet comes down to moderation and balance. While they may fit within the parameters of a low-fibre meal plan occasionally, it's essential to be mindful of portion sizes and overall dietary composition. By making informed choices and incorporating a variety of nutrient-rich foods, individuals can enjoy oven chips as part of a balanced diet that supports their health and well-being.

So, can you eat oven chips on a low-fibre diet? Yes, but remember to enjoy them in moderation and alongside other nutritious options for optimal health.

[healthyfibres]

Walnuts

"Indulge in the Nutty Delight of Walnuts. Our premium walnuts are carefully selected and processed to bring you the perfect blend of taste and nutrition. Elevate your snacking and cooking with the versatile and nutrient-rich essence of walnuts. Discover the natural goodness and wholesome benefits of these heart-healthy nuts."

[dovand]

A foreword: I agree with the sentiment of this post and I don't mean to come across as though I don't. There is nothing wrong with having sensory issues, and there is nothing to feel bad about. It is not my intention to come across as rude or dismissive here. However:

I feel like it should be noted that while it is not morally wrong to eat without much variety, it Can be Not Good for your health.

There are different ways to eat just about everything: grilling instead of steaming, putting something in a stew, mixing it in with something else you like, chopping it up really finely, putting it in a curry, etc etc.

A lot of the common safe foods are things like chicken fingers, bread, rice, pasta—things that are processed in such a way they have little variation. This is fine! Sometimes variation is overwhelming, and you just need to eat something. Eating anything is better than eating nothing. However you're probably not going to get all the iron or calcium or vitamin C and so on from these foods.

It's okay if you eat the same thing every day for the rest of your life. That's literally fine, there's nothing morally wrong with that. I'm just a bit worried that some people might use this mindset as a way to excuse not getting a well-rounded supply of vitamins & minerals. There are some serious health issues stemming from poor nutrition. (There are also some annoying health issues, e.g. if you're not getting enough fibre. (But annoying health issues can and do have knock-on effects later!))

The good thing is that there's no "right way" to get your Nutrience. You can put spinach in your brownies, you can have fruit with your dinner—so long as you're getting the variety you need. The rules of what is Supposed to go with which meal and when it should be eaten are meaningless social constructs. Eat when you're hungry, and eat what you enjoy and makes you feel full and energised.

However, going back on what I've just said a little bit (because mealtimes are routines, and we do love our routines): If it helps, and is possible, I strongly suggest figuring out some sort of meal plan. Even if it's not calendar-based (ie "today I will eat X for breakfast, Y for lunch, and Z for dinner, and tomorrow I will do something different"), a printout by the fridge/pantry laying out the different options for each mealtime (and snacks!) can be super helpful in taking away some of the mental load that comes with deciding what to eat.

Do remember though: Eating anything is better than eating nothing. If you don't have the spoons to handle variety, that's okay—just eat Something.

As OP said: It's not wrong to have sensory issues. There is nothing wrong with you. You're just existing, and your brain is like that, and that's OK. There is nothing to feel bad about.

Yours truly, a Neurodivergent person with nutrient deficiencies :)

Reminder: It's alright if you're a "picky" eater. It's alright if you only eat a few specific foods. It's alright if you don't try new foods. It's alright. You should never feel bad about sensory issues. I love you /p

[healthifydiet]

How to lose your weight without exercise?

Losing weight without exercise may seem like a daunting task, but it is possible with patience and determination. Before diving into the methods of how to lose weight without exercise, it's important to understand why you might not want to exercise in the first place. Perhaps you are dealing with an injury or disability, have limited time due to other commitments, or simply find no enjoyment in physical activity. Whatever your reasons, there are still plenty of strategies you can use to lose weight without exercise.

One of the most effective methods for losing weight without exercise is to focus on diet changes. Eating healthy is essential for any successful weight loss plan, regardless of whether exercise is included. It’s best to establish healthy eating habits that can last a lifetime. This means avoiding processed and packaged foods as much as possible and instead filling your diet with fruits, vegetables, whole grains, lean proteins, and healthy fats.

Aside from making dietary changes, monitoring portion sizes is another key for successful weight loss without exercise. It may help to mentally measure each food item to get a good idea of what constitutes a single serving. One method that helps is to think of each food item as a “handful”. For example, when it comes to vegetables, one handful equals roughly one cup. For protein items like fish or chicken, one handful is equal to the size of your palm. The same goes for carbohydrates, like a side of rice or quinoa. Taking measurements is also a great way to keep track of proper portion sizes.

In addition to focusing on diet and portion size, there are a few simple lifestyle changes you can implement to help with weight loss without exercise. The simplest change is to create a sleep schedule and stick to it. Aim to get 7-8 hours of sleep each night. Studies have shown that inadequate sleep can lead to food cravings, especially for sugary snacks, which can hinder weight loss.

Another lifestyle change that can make a big difference is to reduce stress in your life. Stress can cause us to eat more food than we need, so learning how to manage stress can be beneficial for weight loss. Try stress-busting activities like yoga, mindfulness, and deep breathing.

Finally, if you’re looking to lose weight without exercise, another strategy to try is intermittent fasting. Intermittent fasting involves alternating between periods of eating and fasting. You can choose a 12-hour window each day for eating and fasting, or limit meals to just one meal per day. Whichever method you decide to try, make sure to follow the plan consistently. This form of fasting has been shown to help with weight loss and boost metabolism.

Although losing weight without exercise may seem impossible, it is absolutely possible. Taking the right steps to make adjustments to your diet, lifestyle, and habits can help you reach your goals. With consistent effort and a positive attitude, you can achieve your desired weight without relying on exercise.

[suchananewsblog]

Nutritionist Explains Side Effects Of Consuming Too Much Fibre

Dietitians have over the years emphasised the importance of consuming fibre. This is because a high-fibre diet can help your body in a number of ways. And, according to nutritionist Lovneet Batra, “A diet rich in fibre is essential for keeping the digestive system healthy. It is also related to lower blood pressure and a reduced risk of heart problems, diabetes, and obesity.” Dietary fibre is of…

[720am]

M A S T E R L I S T

for losing as much as possible in a short amount of time (cuz we are all desperate), from me - a biotechnologist, who relapsed (the demons never leave)

the tips i am about to share with all my girliepops are all based on science and work; if you have any other tips, feel free to share in the comments, so we can have all the tips in one place!

• eat your meals from smaller sized plates, to trick your brain you are eating more

• cut up your food into small pieces

• chew every bite at least 10-15 times, until it is a purée consistency; this way you will be eating slower and give your brain more time to realise you are full

• sip water with a lemon slice between your bites

• focus on eating vegetables and protein, limit carbs

• drink a lot of water, and I mean a lot

• add lemon slices to your water to make it have some flavour; also the lemon juice in water before your meals will help reduce the glucose spike => less insulin released from liver => less absorbed glucose from carbs/sugars/starches => less fat on your body

• move for 10 mins right after eating - walk, do calf raises, some light movement so all the glucose can be used before getting stored as fat on your body

• drink tea - green tea, detox tea, whatever tea, without a sweetener

• do not drink diet sodas/colas - or any kind of liquid that is not water/tea - these are useless calories, why would you do that to yourselves?! even if it says 0 cals - this s#it is so bad for you, and the carbonation makes you feel bloated like a god damn whale! ditch the diet sodas girliepops

• implement some kind of movement every day - walking, pilates, yoga, dance workouts, resistance bands workouts or stretching

• do not weigh yourself everyday - due to hormones our weigh fluctuates every day and this will just make you feel bad if you lose and gain 1-2 legs everyday depending on your menstrual cycle, water weight and so on.. weigh yourself every 2 weeks.

• do not drink fruit juice - this is such a scam; hear me out: how many oranges does it take to make 1 glass of orange juice? around 3. can you eat three whole oranges in one sitting? i bet no. then why would you drink 3 oranges? when you make fruit juice, all the fibre and the pulp is removed, leaving you with just the juice with all the sugar in it (in the form of glucose and fructose) so you are basically drinking pure sugar, which turns into fat… just eat your damned fruit, instead of drinking a bunch of empty calories

• take red cranberry supplements - they are usually taken for UTIs, but the red cranberry has diuretic effect, and will make you pee your water weight out; please do not take more than 2 pills and remember to drink plenty of water so you don’t damage your kidneys!!!!

• take probiotics - this will ensure your gut health stays good while restricting foods, so you don’t end up constipated and bloated

• i personally do not eat dairy products (i am lactose intolerant) - they are full of hormones from the cows, give you acne and inflammation, and the protein in it is not worth it considering the amount of fat these products have; skip the dairy if you can

• if you drink a lot of coffee, remember to drink plenty of water! coffee has a diuretic effect and if you are not drinking more water, it will make you retain whatever water is in your body, leading to water weight gain

• if you end up binging, do so mindfully - do not give in to all the food, just have a piece of chocolate, not the whole chocolate bar; have a piece of cake, not the whole cake; then get back on track and try to exercise as much as possible to burn the excess calories

• i think this is obvious but let me say it just in case - in order to lose weight, you have to be on a calorie deficit - meaning you burn/use more calories than you consume; but!! here is the trick - you have to maintain low calorie diet, do not ⭐️ve for more than 2 days, as this will f#ck up your metabolism - your body goes into fight or flight response, meaning everything you eat after f4sting will remain on your body as a reserve of food, in case you end up ⭐️ving again; so have your veggies and protein (chicken breasts, white fish)

• keep yourself busy so you don’t think about f0od - study, work, read books, journal, whatever it is, your day has to be full of activities do you can forget to e4t

• reject offered food - say you already ate / yr not hungry / you are allergic to some ingredient / you have a bad migraine and this will make it worse / or take the food and say you will have it later and just give it to someone else (pls don’t throw in trash, do not waste food)

• when eating with family / boyfriend - place food in a smaller plate, cut up food into very small pieces and eat very slowly and chew every bite for a long time, sip water between every few bites, then say you are full and cannot eat anymore / that you ate a bit earlier and yr full

• when eating, eat your veggies first, then your protein and eat the smallest amount of carbs - always leave leftover carbs in your plate

• do not eat any snacks - no cereal bars, no cereal, no chips, no crisps, no crackers, no salty sticks, just do not eat snacks!

• if you feel like eating - drink water first, then have veggies (cucumbers, carrots, tomatoes, radishes, etc) or fruit (apples, citrus, any kind of berries)

• if you are having breakfast - always eat a savoury breakfast - eggs, avocado, veggies etc; never eat a sweet breakfast - cereal, croissants, pancakes, etc, this will spike up your glucose levels and all that sugar will turn into fat; a sweet breakfast will make you feel tired and exhausted all day, leading you to eat more

• wear a waist trainer - do so for no more than 8hrs a day; this will also help you have smaller portions of food, as it won’t allow your stomach to expand

• do not purge - this is very bad for your teeth and overall health; the stomach acid is very strong and every time you purge, your teeth are getting damaged; just don’t overeat in the first place and have self control!

this is all i have for right now; if i think of anything else, i will add later / make another post; if you have anything to add to this list - go ahead and do so in the comments below

remember, stay safe xx

[suzieb-fit]

Not good. REALLY not good.

I've never had such awful numbers.

Have to clench my fists, listen to the diabetes team and keep doing what I'm doing. But ugh.....feel rough.

Hmm....where are those three reasons to smile -

1. Out in the fresh air twice today. Two short walks. Plus a HIIT workout and pilates.

2. Excellent macros. I'm going for the keto principle now. Maximum of 30g NET carbs, plus high fat. I need to think about the protein element. Only focusing on carbs and fat right now.

3. The decision to take on a challenge through March to walk/jog/run 100 miles to raise money for the mental health charity "MIND".

Might as well help out a very worthy cause doing something I'm able to fit into my daily routine!

[babykisses]

Complete Guide : How to looksmax & drastically improve your appearance

Looksmaxing refers to the practice of enhancing one's physical appearance through various methods like grooming, skincare, fitness, etc. It's about YOU and feeling the need to constantly remind yourself that you can be better. In this guide, I’m sharing with you ridiculously specific tips to drastically improve your appearance.

body language

Being beautiful is not only about having big lips and a striking jawline. No, it's about the feeling you give to other people, about your energy. Furthermore, it's about how you have embodied your energy. The only way you can embody this truly, is by accepting your authentic energy.

· make eye contact

· keep your head up

· don’t play with your jewelry

· be extremely, obnoxiously confident

· stand up straight, push your shoulders back slightly and open up your chest

· smile more often, it will make you look more charismatic & happy, so you will appear more attractive, as many say “be happy and you will be beautiful”

diet

Proper nutrition plays a crucial role in transforming your skin from the inside out. By eating a balanced diet that is rich in vitamins, minerals, and antioxidants, you can help to maintain healthy, glowing skin. You will not only look your best, but also feel your best. Your diet should look like this :

· low carb

· low sugar

· 3L of water daily

· lots of veggies & fruit

· high protein, fibre & potassium

· only eat organic grass-fed meat (for meat)

· 3 Brazilian nuts a day, they improve your skin health & hair health

· ginger shots, a combination of ginger, freshly squeezed lemon juice & water or coconut water. The health benefits of ginger shots include : decreasing inflammation, calming indigestion, and boosting immunity. Keep in mind that ginger shots are meant to be drunk all at once as a quick shot. Be careful not to drink more than one shot a day since too much ginger can cause heartburn.

makeup

· keep it natural, don’t overdo it and remember, less is more

· curl your lashes & mascara (Dior iconic overcurl is my fave mascara!!)

· contour & bronze cheeks (Chanel bronzer 395)

· wear skin tint, NOT foundation. Less is more.

· sublte white highlight on the inner corner (I recommend dior glow palette) DO NOT grab a white pencil and think it does the job. It doesn’t. It will make you look tacky.

· black or brown liner on the upper waterline

· blend your skin tint in with your hand, then go in bak with a damp beauty blender for a flawless finish

· for a natural eye lift effect, draw a line (with a skin coloured pencil) from your outer crease all the way to the temple & blend in a sculpted effect

lashes & brows

Facial harmony is important to the face, and your eyebrows need to work well with all of your face.

For face harmony ask the eyebrow tech this: the eyebrow arch of the eyebrow should be aligned with the upper orbital rim of your eye, reaching it’s highest point slightly lateral to the outer edge of the iris.

For the length the eyebrow should start at a point above the inner corner of the eye and end diagonally from the outer corner of the eye, extending slightly past it.

Also the thickness of the eyebrows should be balanced and in proportion to your facial features.

Ask to maintain thick eyebrows if you do and ask to get it if you don't. Thick eyebrows are good because thicker eyebrows are preferred for a more youthful appearance like you're still in your 20s. Think of an example as Brooke Shields.

Also the distance between the eyebrows should be approximately equal to the width of one eye.

Furthermore the overall shape of the eyebrows should complement your face natural contours, and tell them to take into account your facial structure and features.

Also, your tech needs to be well skilled and knowledgeable to even know these. So I highly recommend going to a very qualified professional in order to get your brows done. At the end of the day, it’s like you’re giving your beauty in their hands. You alternatively do it at home, remember to be precise.

· get fuller brows : brow serum, micro blading, brow pencil, etc.

· grow out your eyelashes with a mix of aloe vera & castor oil (apply as a serum) or use a lash serum (I recommend Latisse)

· dark brows & lashes are more attractive, in order to darken them here’s some advice :

solutions to darken brows & lashes

· brow tint & eyelash tint

· hybrid dye : lasts up to 7 weeks on the hairs & 10 days on the skin

· tint : lasts up to 4 weeks on the hairs & 3 days on the skin

· brow pommade & brow pencil

skin

· in order to achieve your perfect skin tone, eat more carotenoids.

what are carotenoids?

Carotenoids are yellow, orange & red organic pigments that are produced by plants and algae. Carotenoids give the characteristic color to pumpkins, carrots, corn, tomatoes, sweet potatoes, spinach, salmon, shrimp, kale, broccoli, cantaloupe, papaya, mangoes, oranges, bell peppers, watermelon, apricots, tangerines.

(In summary they are brightly colored fruits and vegetables)

So make sure to include these foods into your diet. If you want a shorter list of the foods that are the highest in carotenoids :

spinach, kale, corn, oranges, bell peppers, tomatoes, watermelon, sweet potatoes, cantaloupe, broccoli, carrots.

· get custom spray tan

· get laser hair removal (don’t forget to shave before your appointment)

· smile line removal : volufiline

· for clear skin, STOP eating sugar & dairy

· drink CELERY JUICE everyday for glowing skin

· a rich moisturizer, spf & a good diet is all you need

· it is better to get a real tan, not fake tanner

· laser mole removal

· to prevent ageing, you should SPF every single day, never use tanning beds, never smoke, use a retinoid nightly, wash your makeup off & maintain a skincare routine

· stay hydrated: drinking plenty of water and staying hydrated help maintain healthy, hydrated & plump skin

lips

Brushing your lips with a toothbrush. Brushing lips with a toothbrush each day can temporarily increase lip fullness. The brushing may stimulate blood circulation in the lips, leading to temporary redness and slight swelling. This increased blood flow can create the appearance of fuller lips for a short period. Brushing the lips with a toothbrush can help exfoliate the surface layer of dead skin cells, promoting smoother and potentially plumper looking lips, removing the buildup of dead skin cells.

· lip liner (love the Charlotte Tilbury liner & MAC lip pencil)

· ombré lips effect

· keep them plump & glossy

· if you want to whiten your teeth I suggest you get professional teeth whitening or use whitening teeth strips (if you have sensitive teeth, make sure to buy the right kind because you risk damaging the area)

get rid of face fat & bloating

Bloating significantly impacts your appeal by concealing the underlying bone structure, which plays a crucial role in defining the contours of your face.

Without well-defined bone structure, your facial features appear less distinct & with a rounder appearance, and it becomes challenging to achieve the desired prominent cheek bone effect.

This is probably the simplest way to get the perfect jawline ; all you have to do is massage your face regularly. A good massage will boost blood circulation and tone your facial structure. Make sure to start massaging from the bottom to the top, to prevent sagging. In case you’re asking yourself if this really works, believe it does. Stay consistent.

Even though you will hear many people say that 5-6 hours of sleep is sufficient for them, it isn’t enough to look your best. Without 8-10 hours of sleep, your body will start looking tired, and your face will look bloated and fluffy. 

· avoid SALT & SUGAR & CARBS

Why? Because salt, sugar & carbohydrates each have distinct effects on your body that contribute to bloating. Refined carbohydrates, as well as excessive sugar intake (particularly added sugars that convert into glucose), can cause blood sugar spikes and subsequently lead to bloating. These substances, such as sugar (glucose), have the ability to draw water from your body or hinder its proper absorption.

· eat POTASSIUM (spinach, kale, sweet potatoes, bananas, avocados, spinach, tomatoes, watermelon)

· do intermittent fasting

· rub an ice cube on your skin in the morning, as ice tightens your skin and helps reduce puffiness.

· drink 3L of water daily

It is very important to prioritize the consumption of a substantial amount of water every day. Water plays a vital role in flushing out sodium from the body, effectively reducing sodium levels. Also, water intake helps regulate the body's water balance, preventing unnecessary water retention that can lead to facial bloating and puffiness.

· do face massages

· contour & bronze your cheeks

· mewing : smile with closed mouth and swallow, don’t force your tongue. It’s about keeping your tongue in the correct position at all times. There is also a bunch of videos on YouTube.

IN SUMMARY

· working out

· intermidate fasting and calorie deficit

· drink a ton of water

· try to eat less salt, sugar, carbs

· eat more potassium (bananas, potatoes...)

· rub an ice cube on your skin

hair

· Kerastase shampoo & conditioner and dyson for styling

· when doing a high ponytail or bun, don’t forget to slick back your baby hairs around your ears

· rinse your conditioner with cold water

(locks in the moisture, makes your hair look smooth, shiny & reduces frizz)

· use a scalp massager 5 minutes

(stimulates & exfoliates the scalp)

· do Aloe Vera hair masks

· use homemade rosemary oil

· microfibre towel - dries your hair x2 faster plus it is so much better than a regular towel! Why? Microfibre treats your hair with care to help prevent frizziness

· add coffee to your shampoo (stimulates and exfoliates the scalp). It’s a great alternative to scalp scrubs

· rice water rinse twice a week

body

The ideal waist to hip ratio backed by science is 0.6. The target 0.6 ratio is ideal and is genetic, so don't blame yourself if your natural physique doesn't fit it. Enhancing it to 0.6 requires hard work & surgery, implants if you're not naturally gifted. 0.6 is ideal and 0.7 is average. It's bone structure / genetic, if you're already slim and don't have 0.6 it's not your fault. You can only get the desired (0.6) by surgery or possibly by extreme diet if you don't have it genetically.

Our bodies as women influences the type of men we attract. You attract and get chased by higher quality, financially well and genetically attractive men. It's because slimness is associated with elegance, higher class and higher social status. It also signals good health and youthfulness and that you respect your body enough to keep it healthy.

Capture body images

Take photos from the front, side, and back angles, along with a face selfie. This step is crucial and can serve as a powerful source of inspiration in the future when you feel demotivated or lose interest.

Measure your weight

I strongly recommend stepping on the scale on day one, the day you genuinely embark on your weight loss journey. This will be another significant step as it helps establish your starting point and, as you make progress, serves as motivation to keep going.

Develop a plan

Whether your plan is to follow a diet (ketogenic diet & intermittent fasting), to get a gym membership or to buy a scale : reflect on your goals and determine what you want to achieve such as how much you want to lose weight. You need to make a plan that you can fully commit to. And get it done.

Portion control

Although what you eat does matter, its about how much of it you eat. You’re going to consume smaller portions of whatever food, but make sure your plate is smaller because it’s all about calorie deficit. Also try to limit snacking as such as you can, because it’s not a little bar that’s going to make you any fuller. For 15 minutes maybe, but at at what cost? Eat proper meals (in smaller plates). But if you really have trouble with restricting yourself to a smaller plate I advise you to eat foods that are voluminous but low in calories. For example one cookie (15g) is small & thin, filled with 150 calories. But on the other hand, 1 kg of lettuce is 150 calories. See the difference? Same calories but different amount.

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10 benefits of eating seeds ( 2 recipes included)

Eating seeds is a simple yet effective way to enhance your overall health and well-being. Seeds are packed with essential nutrients, vitamins, and minerals that contribute to various aspects of your health. From supporting heart health to providing a rich source of antioxidants, seeds offer numerous benefits. In this blog, we explore 10 key advantages of incorporating seeds into your…

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Diet Plan for Diabetes

Diabetes is a metabolic disease that causes a rise in blood sugar levels. Consistently high blood sugar levels due to diabetes can lead to various complications. Till a few years ago, nobody knew that 'Diabetes Reversal is possible'. Freedom from Diabetes (FFD) is one of the first organizations which started working on 'Diabetes Reversal'. There are certain things that need to be followed when it comes to diet.

Click to read more: https://www.freedomfromdiabetes.org/blog/post/diet-plan-for-diabetes-diet-chart-for-diabeti/2652