#plant sources of omega 6

[beautyandlifestyleblog86]

Fiber is an important nutrient that supports digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness. Including a variety of high-fiber foods in your diet can help support overall health and well-being. Here are some foods that are rich in fiber:

1. Whole Grains: Whole grains like oats, brown rice, quinoa, barley, whole wheat, and bulgur are good sources of fiber.

2. Fruits: Berries, apples, pears, oranges, bananas, and avocados are all high in fiber.

3. Vegetables: Broccoli, Brussels sprouts, spinach, kale, carrots, sweet potatoes, and artichokes are all packed with fiber.

4. Legumes: Beans, lentils, chickpeas, and peas are excellent sources of fiber and plant-based protein.

5. Nuts and Seeds: Almonds, chia seeds, flaxseeds, pumpkin seeds, and sunflower seeds are all high in fiber.

6. Whole Grain Pasta and Bread: Opt for whole grain pasta and bread made from whole wheat, oats, quinoa, or other whole grains for a fiber boost.

7. Popcorn: Air-popped popcorn is a whole grain snack that is high in fiber and low in calories.

8. Potatoes: Sweet potatoes and white potatoes with the skin on are good sources of fiber.

9. Berries: Blueberries, strawberries, raspberries, and blackberries are all high in fiber and antioxidants.

10. Chia Seeds: Chia seeds are a superfood that is rich in fiber, omega-3 fatty acids, and antioxidants.

Including a variety of these high-fiber foods in your diet can help support digestive health, promote satiety, and regulate blood sugar levels. Aim to incorporate a mix of fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals and snacks to ensure you are getting an adequate intake of fiber.

[susansontag]

this is for my vegans and vegetarians

I’ve only done very cursory research into this but from my understanding it will be incredibly difficult for us non-fish eaters to be getting the appropriate omega-3s (EPA and DHA). we can get ALA from certain foods, and our body can convert that into the other two, but in reality it’s pretty shit at it in basically everyone (there’s some evidence the body starts converting more ALA into the other two in vegans and vegetarians, but there’s not a lot of research on this yet I don’t think). basically all of us should be taking a vegan (so, algae/algal oil, which is where the fish get it) supplement that specifically prioritises EPA and DHA. if anyone has any points on this from more reading they have done, please respond, but this is my current understanding.

omega-3s is especially important in conjunction with the (much easier to find/consume in our modern diets) omega-6s, and the ideal ratio for omega-6:omega-3 is 1:1, but in reality most could do with getting closer to 2-4:1. I don’t know how this breaks down into grams and milligrams per day btw, there will be guides online. our modern diets have some of us having waaay more omega-6s than omega-3s (like a 15:1 ratio) and this is bad because omega-6s are pro-inflammatory and need to be balanced out by anti-inflammatory omega-3s.

I’m going to try and consciously consume less omega-6-heavy things, seeing as it’s easy to consume anyway, and I have ordered an algal oil supplement to help me getting those trickier to consume omega-3s (EPA and DHA). I think most vegans and vegetarians could benefit from starting to do this, because basically all plant-alternative sources of omega-3s sans algae are mostly, if not all, ALA (basically converts nothing into EPA+DHA, and even worse if there is a high presence of omega-6s than there should be, which is true for most people), and loads of naturally occurring plant based omega-3s have omega-6s too, which will further your imbalance.

[csolarstorm]

Aaah! It's an A!

Let's forget about the Z in Legends: Z-A for a moment. What is this, ay? It's tall, green, pointy, and the bottom of it looks like veins on a plant.

My guess? It's the Pokemon version of Yggdrasil, or to be more general, the Tree of Life archetype. In many myths this is the original tree, the origin of life, and the "A" at the beginning of the alphabet.

Pokemon recently represented the similarly archetypal World Turtle with Terapagos, and the interesting thing is that some cultures have a World Turtle AND a Tree of Life. Take a look at the Tree of Life page - it's interesting.

Screenshot From: Reddit

To illustrate this point, there is a tree at the Cave of Origin in Sootopolis that grew from seeds that AZ brought to Hoenn. Everyone rightfully talks about the Eternal Floette flower underneath the tree, but nobody talks about the tree itself, planted at the Cave of Origin. Like some kind of origin tree.

X and Y are most known for its Norse inspiration since Xerneas, Yveltal, and all three of Zygarde are based on creatures that live in Yggdrasil. But interestingly, OmegaRuby and AlphaSapphire return to the Hebrew symbolism of Gen 3, building upon it with themes of beginning and end. Groudon, Kyogre, and Rayquaza take some inspiration from the Biblical "chaos monsters" Behemoth and Leviathan the making the Omega and Alpha symbolism pretty fair.

So if there are Tree of Life myths that this hypothetical Pokemon takes from, I'm guessing it will take from Norse and Hebrew myth as well, both Yggdrasil and the Tree of Knowledge. In fact, according to Bulbapedia AZ and the Eternal Flower may be based on the legend of the Wandering Jew, or "Eternal Jew". It probably is, since the Wandering Jew plants (now known as inch plants or spiderwort) look like this:

Source: Gardening Know How

I'd also like to point out that Omega and Alpha are just the Greek version of Z and A, end to beginning As in, OmegaRuby and AlphaSapphire already did the Z-A motif. This kind of synergy makes me hopeful that Legends Z-A will expand on the cultural and mythical themes of Gen 6.

Okay, but the tree at the Cave of Origin looks nothing like an A, aye? Well, the "tree" part of it doesn't, but that's just the symbol mean to suggest the Tree of Life.

And I think the actual Tree of Life Pokemon is

Source: Bulbapedia

Think about it: what is an "Eternal Flower"? Floette's flower isn't a part of it, so for AZ's Floette to have an Eternal Flower, one has to exist in the first place as a living, organic flower, which suggests that the Ultimate Weapon is alive in some way. And the Eternal Flower planted at the Cave of Origin can't be the one AZ's Floette holds, because it's actually planted there.

Many Tree of Life myths involve searches for immortality. That's why the archetype is called the "Tree of Life". AZ originally built the machine to grant immortality. That's probably where AZ gets his name: the "universal remedy" of alchemy, Azoth, closely related to the Philosopher's Stone. It was only afterward that AZ altered the machine to make it into a weapon.

Source: Bulbapedia

I'm definitely not the first person to say that the "A" looks like the Ultimate Weapon. Either the machine was built on top of the Tree of Life Pokemon, or it was built from single giant Eternal Flower that blossomed from the Tree of Life Pokemon.

Every letter in Gen 6 designates a Pokemon, so I'd be very surprised if "A" does not designate a Pokemon too. Wait...

Edit:

*bangs head against table* How did I not catch that?! Sometimes it's even used as the "middle" letter of the Greek Alphabet between Alpha and Omega!

What is the title of this game, a secret message or something? Z crossing into lambda making A? "End making middle into beginning..."?

[imjosienotjojosiwa]

TW CAL0R1ES!!!

I keep hearing how good chia seeds are!

here’s a chia seed pudding recipe!

when it comes to calories it really depends on brands ect. so depending on what you buy it WILL be different

1. Chia seeds (1/4 cup): Approximately

180 calories

2. Milk or plant milk (3/4 cup):

Approximately 60-90 calories (depending on the type of milk, e.g., whole milk vs. almond milk)

3. Honey or maple syrup (2 TBSP) :

Approximately 20 - 120 calories

(yes ik a huge cal difference but it’s bc of no sugar ones as-well! )

4. Vanilla extract (optional, 2 tsp):

Approximately 12 calories

5. Greek yogurt or thick coconut yogurt (1 cup) Approximately 100-150 calories (depending on the type of yogurt)

you also don’t need to have it as a pudding!! you can have just some water and lemon! but make sure to soak the chia seeds in water for at least 4 - 7 hours, dry chia seeds can and will clog your stomach!

here are the benefits!!

1. Rich in Nutrients: Chia seeds are full of essential nutrients, including fiber, protein, omega-3 acids, and various vitamins and minerals.

2. High in Fibre: They are an excellent source of dietary fiber, which can aid in digestion, promote feelings of fullness, and help regulate blood sugar levels. (meaning 💩 = flat stomach!!)

3. Omega-3 Acids: Chia seeds contain alpha-linolenic acid (ALA), a type of omega-3 acid that supports heart health and may reduce inflammation.

4. Antioxidants: They are rich in antioxidants, which can help protect the body from oxidative stress and reduce the risk of chronic diseases.

6. Weight Management: Due to their high fiber content, chia seeds can help with weight management by promoting satiety and reducing overall calorie intake.

7. Heart Health: The combination of fiber, omega-3 acids, and antioxidants can contribute to improved heart health by lowering cholesterol levels and reducing inflammation.

8. Blood Sugar Control: Chia seeds may help stabilize blood sugar levels, making them beneficial for people with diabetes or those looking to manage their blood sugar.

9. Hydration: When soaked in liquid, chia seeds expand and form a gel-like consistency, which can help maintain hydration levels.

10. Makes you fuller: eating chia seeds honestly makes me full for the ENTIRE DAY.

remember that you are loved! (¯ ³¯)♡

[fortheloveofnutrition]

Harnessing the Power of Calcium: Exploring Its Benefits and Plant-Based Sources

Calcium is an essential mineral that plays a vital role in maintaining overall health and well-being. While many associate calcium with dairy products, there are numerous plant-based sources that provide this crucial nutrient. In this blog post, we will delve into the benefits of calcium for the human body and explore some of the best plant-based sources to incorporate into your diet.

The Importance of Calcium:

Calcium is widely recognized for its role in building and maintaining strong bones and teeth. However, its benefits extend far beyond skeletal health. Calcium is also involved in muscle contractions, nerve function, blood clotting, and the regulation of enzyme activity. It is particularly crucial during childhood and adolescence when bones are growing, as well as during pregnancy and breastfeeding.

Additionally, adequate calcium intake throughout life may reduce the risk of developing osteoporosis, a condition characterized by weak and brittle bones. Furthermore, research suggests that calcium may play a role in managing blood pressure and reducing the risk of colorectal cancer.

Plant-Based Sources of Calcium:

For individuals who follow a plant-based or dairy-free diet, it's important to be aware of alternative sources of calcium. Here are some of the best plant-based sources to consider:

1. Leafy Greens:

Dark, leafy greens such as kale, collard greens, turnip greens, and spinach are excellent sources of calcium. These nutrient-packed vegetables not only offer calcium but also provide other essential vitamins and minerals.

2. Almonds:

Almonds are a versatile and nutritious snack that contains a considerable amount of calcium. Additionally, they offer healthy fats, protein, and fiber, making them a valuable addition to your diet.

3. Sesame Seeds:

Sesame seeds, commonly used in various cuisines, are a rich source of calcium. They can be sprinkled on salads, added to baked goods, or used in homemade granola for an extra calcium boost.

4. Tofu and Tempeh:

Tofu and tempeh, both derived from soybeans, are excellent plant-based sources of calcium. These versatile protein sources are widely used in vegetarian and vegan cooking and can be incorporated into a variety of dishes.

5. Fortified Plant-Based Milk Alternatives:

Many plant-based milk alternatives, such as almond milk, soy milk, and oat milk, are fortified with calcium to provide a comparable amount to dairy milk. Be sure to check the labels to ensure adequate calcium content.

6. Chia Seeds:

Chia seeds not only provide calcium but are also rich in omega-3 fatty acids, fiber, and antioxidants. They can be added to smoothies, oatmeal, or used as a topping for yogurt or salads.

7. Beans and Lentils:

Beans and lentils, including chickpeas, black beans, and lentils, are not only excellent sources of protein and fiber but also contain notable amounts of calcium. They can be incorporated into soups, stews, salads, or even used as a base for veggie burgers.

Calcium is an essential mineral that contributes to numerous functions within the human body. While dairy products are often associated with calcium, there are plenty of plant-based sources that can provide this vital nutrient. By incorporating leafy greens, almonds, sesame seeds, tofu, fortified plant-based milk alternatives, chia seeds, beans, and lentils into your diet, you can ensure an adequate calcium intake while enjoying a diverse and nutritious plant-based lifestyle. Remember to consult with a healthcare professional or registered dietitian for personalized guidance on meeting your calcium needs and maintaining optimal health.

For more detailed and comprehensive information, I recommend referring to reputable sources such as:

National Institutes of Health (NIH) - Office of Dietary Supplements:

Website: https://ods.od.nih.gov/factsheets/Calcium-Consumer/

Mayo Clinic:

Website: https://www.mayoclinic.org/drugs-supplements-calcium/art-20363792

Harvard T.H. Chan School of Public Health:

Nutrition Source - Calcium: https://www.hsph.harvard.edu/nutritionsource/calcium/

Vegetarian Resource Group:

Calcium in the Vegan Diet: https://www.vrg.org/nutrition/calcium.php

These sources provide evidence-based information on calcium, its importance in the human body, and plant-based sources of calcium.

Remember, it's always a good idea to consult with a healthcare professional or registered dietitian for personalized advice regarding your specific dietary needs and health concerns.

[getzealthy]

The Role of Protein-Rich Foods in Semaglutide-Fueled Weight Loss

Semaglutide, a medication originally developed for managing Type 2 diabetes, has gained significant attention for its weight loss benefits. However, to maximize its effectiveness, a supportive diet is essential. Protein-rich foods play a crucial role in enhancing the weight loss effects of Semaglutide, making them an indispensable part of your dietary plan. In this article, we’ll explore why protein matters, how it complements Semaglutide, and highlight the best foods to eat on Semaglutide for sustainable weight loss.

Why Protein Matters for Weight Loss

Protein is a vital macronutrient that supports multiple bodily functions, especially during weight loss. Its benefits include:

1. Increased Satiety

Protein helps you feel fuller for longer by reducing the hunger hormone ghrelin and increasing appetite-regulating hormones like GLP-1, the same hormone targeted by Semaglutide. Combining protein with Semaglutide enhances feelings of fullness and minimizes overeating.

2. Muscle Preservation

When losing weight, the body can lose muscle mass along with fat. Protein helps preserve lean muscle, ensuring that the majority of weight lost comes from fat. This is crucial for maintaining a healthy metabolism.

3. Boosted Metabolism

Digesting protein requires more energy than digesting fats or carbohydrates, a phenomenon known as the thermic effect of food (TEF). Including protein-rich foods in your Semaglutide-fueled diet can give your metabolism a slight boost.

How Protein-Rich Foods Complement Semaglutide

Semaglutide works by mimicking GLP-1, a hormone that regulates appetite and blood sugar levels. Protein-rich foods enhance this effect by naturally stimulating GLP-1 secretion. This synergy leads to:

Enhanced appetite control

Improved blood sugar stability

Better adherence to calorie-controlled diets

When combined with a high-protein diet, Semaglutide can deliver faster and more sustainable weight loss results.

Best Protein-Rich Foods to Eat on Semaglutide

To ensure your diet aligns with Semaglutide’s benefits, focus on these protein-rich options:

1. Lean Meats

Chicken Breast: Low in fat and high in protein, chicken breast is an excellent choice for weight loss.

Turkey: Another lean meat option that’s rich in protein and low in calories.

2. Fish and Seafood

Salmon: Packed with protein and omega-3 fatty acids, salmon promotes heart health while keeping you full.

Tuna: A convenient, protein-dense food that’s perfect for quick meals or snacks.

Shrimp: Low-calorie and high in protein, shrimp is an ideal addition to a weight loss diet.

3. Eggs

Eggs are versatile, nutrient-rich, and an affordable source of high-quality protein. They’re perfect for breakfast, snacks, or as a meal component.

4. Dairy Products

Greek Yogurt: High in protein and probiotics, Greek yogurt supports digestion and satiety.

Cottage Cheese: A low-fat, protein-packed dairy option that’s easy to incorporate into meals.

5. Plant-Based Proteins

Legumes: Lentils, chickpeas, and black beans are rich in protein and fiber, making them a filling and nutritious choice.

Tofu and Tempeh: Excellent options for vegetarians and vegans, these soy-based proteins are versatile and nutrient-dense.

Quinoa: A complete protein that’s also gluten-free and rich in fiber.

6. Nuts and Seeds

While calorie-dense, nuts and seeds like almonds, chia seeds, and flaxseeds provide plant-based protein, healthy fats, and fiber. Consume them in moderation.

How to Incorporate Protein-Rich Foods Into Your Diet

1. Prioritize Protein at Every Meal

Ensure that each meal contains a significant protein source to maintain satiety and support muscle preservation.

2. Snack Smart

Choose protein-rich snacks like boiled eggs, Greek yogurt, or a handful of nuts to curb hunger between meals.

3. Combine Protein With Fiber

Pair protein with fiber-rich foods like vegetables or whole grains to enhance satiety and support digestion.

4. Plan and Prep Meals

Prepping meals with a focus on protein ensures you stay consistent with your dietary goals while on Semaglutide.

Foods to Limit or Avoid

While protein-rich foods are beneficial, it’s essential to avoid processed and high-fat protein sources, such as:

Fried meats

Processed deli meats (e.g., sausages, hot dogs)

Full-fat dairy products

Instead, opt for lean, minimally processed options to maximize weight loss benefits.

Breaking Through Weight Loss Plateaus on Semaglutide

Even with Semaglutide, weight loss plateaus can occur. Increasing protein intake is one strategy to break through a plateau. Other tips include:

Adjusting Calorie Intake: Reassess your calorie needs as your weight decreases.

Increasing Physical Activity: Incorporate resistance training to build muscle and boost metabolism.

Hydration and Sleep: Staying hydrated and getting enough sleep are essential for weight loss success.

Conclusion

Protein-rich foods play a pivotal role in enhancing the weight loss effects of Semaglutide. By prioritizing lean proteins, incorporating plant-based options, and avoiding processed choices, you can maximize the medication’s benefits and achieve sustainable results.

Discover the best foods to eat on Semaglutide and make protein a cornerstone of your dietary plan for a healthier, more successful weight loss journey!

[jayshrifitness]

Top 6 Vegetarian Sources Of Omega 3 Fatty Acids

Discover plant-based sources of omega-3 to support heart health, brain function, and overall wellness. These nutrient-rich foods are easy to incorporate into your diet and offer a natural way to boost your health.

Visit Website: https://toneop.com/blog/omega-3-foods-for-vegetarians

[optimal-living-lab]

Boost Your Fitness and Performance with the Right Supplements

In the pursuit of improved fitness and performance, many athletes and fitness enthusiasts turn to supplements to give them an edge. While a balanced diet should always be the foundation, certain supplements can complement your training regimen and help you reach your goals faster. Let’s explore some of the most effective supplements for enhancing fitness and performance.

1. Protein Powders

Protein is essential for muscle repair and growth, making it a cornerstone of any fitness program. Protein powders, such as whey, casein, and plant-based options like pea or hemp protein, offer a convenient way to increase your protein intake. They can be consumed as shakes or added to smoothies, providing a quick and easy source of high-quality protein.

2. Creatine

Creatine is one of the most researched supplements for improving strength and power. It works by increasing the body’s stores of phosphocreatine, which helps regenerate adenosine triphosphate (ATP), the primary energy currency of cells. This can lead to improved performance during high-intensity activities like weightlifting and sprinting.

3. Branched-Chain Amino Acids (BCAAs)

BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play a crucial role in muscle protein synthesis. Supplementing with BCAAs can help reduce muscle breakdown during exercise, enhance recovery, and promote muscle growth.

4. Beta-Alanine

Beta-alanine is a non-essential amino acid that combines with histidine to form carnosine, a compound that helps buffer acid in muscles during high-intensity exercise. By increasing muscle carnosine levels, beta-alanine supplementation may delay fatigue and improve endurance during activities like sprinting and interval training.

5. Caffeine

Caffeine is a well-known stimulant that can enhance performance in various ways. It increases alertness, reduces perceived exertion, and can improve endurance by stimulating the release of adrenaline and mobilizing fatty acids for energy. Caffeine can be consumed in supplement form or obtained from sources like coffee and tea.

6. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties that can benefit athletes by reducing exercise-induced inflammation and promoting faster recovery. Additionally, omega-3s support cardiovascular health, which is crucial for overall fitness and performance.

7. Vitamin D

Vitamin D plays a vital role in bone health, muscle function, and immune function, making it important for athletes and active individuals. Many people have suboptimal levels of vitamin D, especially those who live in northern latitudes or spend limited time outdoors. Supplementing with vitamin D can help ensure adequate levels for optimal performance and overall health.

8. Electrolytes

Electrolytes such as sodium, potassium, and magnesium are essential for hydration, muscle function, and nerve signaling. During intense exercise, especially in hot conditions, electrolyte losses through sweat can impair performance and increase the risk of cramping. Electrolyte supplements or sports drinks can help replenish these crucial minerals and maintain electrolyte balance.

9. Nitric Oxide Boosters

Nitric oxide (NO) is a molecule that dilates blood vessels, increasing blood flow to muscles and improving nutrient and oxygen delivery. Supplements containing ingredients like citrulline and beetroot extract can enhance NO production, leading to better endurance and performance during workouts.

Conclusion

Supplements can be valuable tools for enhancing fitness and performance when used appropriately alongside a well-rounded diet and training program. However, it’s essential to choose high-quality supplements, stay within recommended dosages, and consult with a healthcare professional or nutritionist if you have any concerns or underlying health conditions. With the right combination of supplements and dedication to your fitness goals, you can maximize your potential and achieve the results you desire.

[blogivnt]

The Health Benefits of Hemp Products

Hemp products have gained recognition for their numerous health benefits, making them a fantastic addition to your wellness routine. Hemp seeds, oil, and protein offer a variety of advantages:

Nutrient-Rich: Hemp seeds are packed with essential fatty acids like omega-3 and omega-6, which are crucial for heart health and reducing inflammation.

Digestive Health: High in fiber, hemp seeds support healthy digestion and regular bowel movements.

Protein Power: Hemp protein is highly digestible and provides all nine essential amino acids, making it an excellent plant-based protein source.

Skin Benefits: Hemp oil contains gamma-linolenic acid (GLA), which can help improve skin hydration and reduce symptoms of eczema and acne.

These benefits highlight why incorporating hemp products into your diet can support overall health and well-being.

Read more: Health Great Things About Hemp Products

[helperhome]

Foraging! (1/?)

With the way the world is and the direction we're headed in as a society, it's becoming increasingly essential to become as self-reliant as possible. Unfortunately in just a few generations, the “leaders” of our world have nearly wiped all of the old common knowledge away. Capitalist consumerism has turned us into reliant beings who - for the most part - have stopped doing things that are in sync with the earth. We rely on stores for everything - from food to “convenient” items such as paper products, cleaning supplies, and other home goods. But did you know that with a little work you can make everything you need? For a long time i didn't either.

Foraging is an important skill that everyone should know! You can find most of the things you’d need for your daily life.

Some of my favorite foods to forage for are predominantly greens, but some plants also have edible seeds and roots as well. Most of the best forage is considered “weeds” by our society, which is unfortunate. Take lamb’s quarter for example; a common weed known around the world that is high in fiber, vitamin A, and vitamin C. It also contains a bunch of other important nutrients such as calcium, omega-3, omega-6, and manganese. 

Another nutritious “weed” is purslane. It’s high in omega-3’s and potassium. One thing to be aware of is oxalic acid, which is found in purslane, known to be an anti-nutrient. While those with kidney issues should use caution with this compound, cooking the plant before consumption can help break down the acid. 

Along with those, I also enjoy bitter dock, which is loaded with vitamin A and potassium. The roots of this plant are also known for having a detoxifying effect on the liver. 

Many of the weeds in the US are renowned across the globe and a perfect example of that is amaranth. An ancient grain that is a staple in many countries is regarded as a pest here. This impressive plant has been able to develop a resistance to glyphosate (a cancer-causing chemical used in Roundup), which will likely become highly important in years to come. This plant’s leaves and seeds are edible and highly beneficial, containing vitamins A and C, calcium, folate (leaves), and protein (seeds). A fun bonus to this awesome plant: you can pop the seeds (~100k per plant) like popcorn! There’s a reason why this plant is loved around the world. 

Since we’re discussing edible weeds, this beginner post would not be complete if we didn’t discuss dandelions. High in lots of vitamins such as A, K, and C, this plant is highly nutritious. The best part of this plant (in my opinion)? This plant is basically heart medicine AND the ENTIRE plant is edible! My favorite part of the plant would have to be the roots, they taste delicious and become perfectly tender when added to soups or sautees. The roots also help metabolize estrogen (while important), which can cause major problems in both men and women when in high concentrations. Since it can be found in tap water (in the US), everyone should try to consume dandelion to reduce any harmful effects of it.

I will be focusing some time on discussing a lot of the different plants you can forage for, as well as their uses, so stay tuned for that!(:

{will add my sources in a bit, I just wanted to get this up a while(: }

[time4hemp]

What Is Hemp?

It’s A Trillion Dollar Cash Crop.

Hemp is a name given to a strain of the cannabis plant.

Hemp is a name given to cultivars of the cannabis plant (Cannabis sativa) that have been selected over many generations for fiber and seed production. Most hemp cultivars contain less than 1.5% THC, a narcotic compound that has the potential for abuse in high concentrations. Cannabis sativa cultivars selected and developed for their drug properties, referred to as marijuana, or dagga, can have a THC content of 3%-25%.  Hemp is a bast fiber, producing its fibers in the stalk similar to flax, kenaf, and sun hemp.

Multiple Uses

Hemp fiber and seed are used to produce a wide range of commodities including food and beverage products, fiberboard, insulation, paper, composites, textiles, carpets, animal bedding and feed, cosmetics, body-care products, soaps, paints, fuels, and medicines.

Hemp Seed Food and Beverage Products

Hemp seed contains about 25% protein, 30% carbohydrates, & 15% insoluble fiber. Hemp seed is reported to contain more easily digestible protein than soybeans. Hemp seed contains all 8 amino acids essential to human nutrition. Hemp seed is high in calcium, magnesium, phosphorus, potassium, carotene, sulfur, iron and zinc, as well as Vitamins A, E, C, B1, B2, B3, and B6.

Hemp seed imported into the United States or Canada must be steam sterilized at between 180 degrees F and 212 degrees F for 15 minutes to prevent sprouting. Many US facilities receive imported viable seed under customs bond, steam it, and release it to the consignee or customer with a Certificate of Sterilization.

Hemp food and beverage products include hemp oil and seed, flour, pasta, cheese, tofu, salad dressings, snacks, sweets, hemp protein powders, soft drinks, beer, and wine. Hemp beer can be made from the seed, flowers, sprouts, and seed cake that is a by-product of oil pressing. Hemp beer is produced and sold in Europe and the United States of America.

Hemp Oil

Hemp seed is 25% to 35% oil, and is one of the oils lowest in saturated fats (8%). Hemp seed oil is the richest source of polyunsaturated essential fatty acids (80%). Hemp seed oil is the only common edible seed oil containing Omega-6 Gamma-Linolenic Acid. Hemp seed oil is very fragile and not suitable for cooking.

Pressed hemp seed oil must be bottled immediately under oxygen-free conditions, and must be refrigerated in dark, airtight containers.

Fiberboard

Hemp fiberboard tested by Washington State University Wood Materials and Engineering Laboratory proved to be two and one half times stronger than wood MDF composites, and the hemp composite boards were three times more elastic.

Hemp herds can be used in existing mills without major changes in equipment. Russia, Poland and other Eastern European countries already manufacture composite boards from hemp and other plant materials.

Pulp and Paper

The major use of hemp fiber in Europe is in the production of specialty papers such as cigarette paper, archival paper, tea bags, and currency paper. The average bast fiber pulp and paper mill produces 5,000 tons of paper per year. Most mills process long bast fiber strands, which arrive as bales of cleaned ribbon from per-processing plants located near the cultivation areas.

Composites

Until the 1930’s, hemp-based cellophane, celluloid and other products were common, and Henry Ford used hemp to make car doors and fenders. Today hemp herds can be used to make new plastic and injection-molded products or blended into recycled plastic products. Hemp fibers are introduced into plastics to make them stiffer, stronger and more impact resistant. Hemp plastics can be designed that are hard, dense, and heat resistant, and which can be drilled, ground, milled, and planed.

Hemp plastic products currently made include chairs, boxes, percussion instruments, lampshades, bowls, cups, spectacles, jewelry, skateboards, and snowboards.

Hemp Animal Care

Hemp horse bedding and cat litter are produced and sold in Europe. After oil is extracted from the hemp seed, the remaining seed cake is about 25% protein and makes an excellent feed for chicken, cattle, and fish. Chickens fed hemp seed on a regular basis have been found to produce more eggs, without the added hormones used in most poultry plants.

Fuels

Hemp seed oil can be combined with 15% methanol to create a substitute for diesel fuel which burns 70% cleaner than petroleum diesel. Hemp stalks are rich in fiber and cellulose, making them conducive for conversion into ethanol and methanol fuels that have a higher octane than gasoline and produce less carbon monoxide. These biomass fuels are also free from sulfur, and do not require the addition of lead and benzene used to boost octane and improve engine performance in fossil fuels. Ethanol holds condensation, eliminating oxidation and corrosion, and is reported to reduce carbon dioxide emissions by more than 30%.

Hemp has been studied in Ireland as a biomass fuel to generate electricity. Hemp has been reported to yield 1000 gallons of methanol per acre year. Hemp stalk can be converted to a charcoal-like fuel through a thermochemical process called pyrolysis. Henry Ford operated a biomass pyrolitic plant at Iron Mountain, Michigan in the mid-20th.

Paints and Varnishes and Binders

Until the 1930's, most paints were made from hemp seed oil and flax seed oil. Hemp oil makes a durable, long lasting paint that renders wood water-resistant. Hemp herds have the potential to make glues for composite construction products that are non-toxic and superior to binders currently used. With this technology, industry can produce composite products where all components are derived from hemp.

Markets for Hemp Pulp

Some paper manufacturers already have the equipment to process decorticated hemp fiber into paper. The leading European supplier of non-wood pulp, Celesa, currently produces about 10,000 tons per year of pulp from hemp. The use of hemp pulp in blends with recycled fiber of other non-wood fibers is growing. Tests by several European pulp and paper producers suggest that hemp pulp may replace cotton cost effectively in several specialty paper applications.

Potential Markets for Medical Application of Low-THC Hemp Cultivars

Many cannabis medicines have been produced using cannabis cultivars high in THC, and there has been medical research into cannabis that is low in THC and high in CBD.  CBD is a cannabinoid that does not have many of the psychoactive effects associated with THC.  CBD has been used to treat the following medical conditions: epilepsy, dystonic movement disorders, inflammatory disorders, pain, chronic insomnia, chorea, cerebral palsy, and Tourette's syndrome. According to a July 1998 report by the National Institute of Health, CBD may hold promise for preventing brain damage in strokes, Alzheimer’s disease, Parkinson’s disease and even heart attacks and has been found to prevent brain cell death in an experimental stroke model.

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[beautyandlifestyleblog86]

Healthy protein sources are essential for building and repairing tissues, supporting muscle growth, and maintaining overall health. Some examples of healthy protein sources include:

1. Lean Poultry: Skinless chicken breast and turkey breast are lean sources of protein that are low in saturated fat and high in essential nutrients like niacin and vitamin B6.

2. Fish: Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which are important for heart health and brain function. They are also excellent sources of high-quality protein.

3. Eggs: Eggs are a complete protein source, meaning they contain all nine essential amino acids that the body cannot produce on its own. They are also rich in vitamins, minerals, and antioxidants.

4. Greek Yogurt: Greek yogurt is higher in protein compared to regular yogurt and is a good source of probiotics, which support gut health. Choose plain, unsweetened Greek yogurt to avoid added sugars.

5. Legumes: Beans, lentils, chickpeas, and peas are plant-based sources of protein that are also rich in fiber, vitamins, and minerals. They are a great option for vegetarians and vegans.

6. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, and hemp seeds are good sources of plant-based protein, healthy fats, and essential nutrients.

7. Tofu and Tempeh: Tofu and tempeh are soy-based protein sources that are popular among vegetarians and vegans. They are versatile ingredients that can be used in a variety of dishes.

8. Lean Beef and Pork: Lean cuts of beef and pork, such as sirloin, tenderloin, and loin chops, are good sources of protein, iron, zinc, and B vitamins. Opt for lean cuts and trim excess fat.

Including a variety of these healthy protein sources in your diet can help you meet your daily protein needs and support overall health and well-being. Aim to incorporate a mix of animal and plant-based proteins to ensure you are getting a diverse range of nutrients.

[fuckasur]

STUDY TIPS TO STUDY EFFECTIVELY

📍BEST TIME TO STUDY

4 AM - 6 AM — Brain Function: 100%

6 AM - 8 AM — Brain Function: 50%

8 AM - AFTERNOON — Brain Function: 35%

NIGHT — Brain Function: 20%

REMINDER: it is also effective if you will study for about a week before the upcoming exam. don't cram in reviewing the day before the exam. leave one day for not studying to rest your brain and prevent drainage.

📍 NIGHT SLEEP

— minimun: 6 hours

— maximum: 8 hours

📍 BRAIN OXYGEN LEVEL

— BREAKFAST: 60-80% (heavy meal/breakfast)

— LUNCH: 10-20%

— DINNER: 30-40%

📎FOR MORE OXYGEN TO THE BRAIN:

— do regular meditation and exercises every morning and evening for about an enough minute

— drink 8-10 glasses of water everyday

— have a balance diet (healthy diet would help)

📍 NUTRITION OF BRAIN

— Protein, Calcium, Omega 3, B Complex, Lecithin, Honey, Bee Polen, and Ginko Biloba

📍 COMMON FOODS TO BOOST YOUR BRAIN AND MEMORY

📎COFFEE

— increased alertness; improved mood; sharpened concentration

📎DARK CHOCOLATE

— the flavonoids in chocolate may help protect the brain. studies have suggested that eating chocolate could boost both memory and mood.

📎NUTS

— nuts contain a host of brain-boosting nutrients, including vitamin E, healthy fats and plant compounds.

📎ORANGES

— oranges and other foods that are high in vitamin C can help defend your brain against damage from free radicals and can be a key to prevent mental decline.

📎EGGS

— eggs are a rich source of several B vitamins and choline, which are important for proper brain functioning and development, as well as regulating mood.

📍 TIPS FOR MEMORIZATION

— read it 6 times.

— say it 10 times.

— write it 2 times.

[naturesglorysingapore-blog]

Top 5 Plant-Based Sources of Omega-3 for Optimal Health and Well-Being

When we hear about fats, Omega-3 is valued by many because of its numerous health benefits, which include helping manage depression and anxiety. It is also believed to lower the risks of cardiovascular disease and helps maintain memory and eye health. Additionally, it has anti-inflammatory effects, making it beneficial for inflammatory diseases.

The good news is there are numerous sources of Omega-3, such as fish oils. It is also abundant in certain seeds like flaxseed oil. You can also take Omega-3 supplements to boost your intake: https://www.natures-glory.com/collections/health-supplements-omega-3-6-9

If you are a fan of herb-based supplements, you can check out this collection from Nature's Glory in Singapore: https://www.natures-glory.com/collections/health-supplements-herbs

[themomjoy]

Nourishing Your Body After Baby: 20 Postpartum Superfoods

Congratulations on your bundle of joy! As a new mom, taking care of yourself is just as important as caring for your newborn. Your body has been through an incredible journey, and proper nourishment is key to replenishing your energy levels, aiding recovery, and supporting milk production if you're breastfeeding. Here are 20 powerhouse foods that should be on your postpartum menu:

1. Oatmeal

This humble grain is a postpartum all-star. Oatmeal provides gentle carbs to replenish your glycogen stores and is packed with fiber to keep your digestive system running smoothly.

2. Eggs

Eggs are an excellent source of protein, which can help soothe those sore muscles from labor. Look for omega-3 fortified eggs for an extra nutritional boost.

3. Apples

Crisp and refreshing, apples can help clean your palate and provide much-needed fiber and hydration.

4. Chicken Soup

There's a reason chicken soup is a classic remedy – the broth is hydrating and replenishes electrolytes lost during labor.

5. Nuts and Nut Butters

Nuts and nut butters are a convenient source of healthy fats and protein, providing sustained energy for those sleepless nights.

6. Fatty Fish

Salmon, tuna, and other fatty fish are rich in omega-3 fatty acids, which are crucial for your baby's brain development if you're breastfeeding.

7. Avocados

Avocados are another excellent source of healthy fats, which are essential for your recovery and overall well-being.

8. Lean Meats

Lean meats like chicken, turkey, and lean beef provide protein, iron, and zinc to prevent anemia from blood loss during childbirth.

9. Leafy Greens

Load up on nutrient-dense leafy greens like spinach, kale, and Swiss chard. They're packed with folate, iron, and fiber to support your postpartum needs.

10. Yogurt

Yogurt is a versatile postpartum food that provides probiotics to aid digestion and protein for recovery.

11. Beans and Lentils

These plant-based powerhouses are excellent sources of protein, fiber, iron, and zinc – all essential nutrients for postpartum recovery.

12. Sweet Potatoes

Sweet potatoes are rich in vitamin A, which plays a crucial role in postpartum tissue healing.

13. Berries

Antioxidant-rich berries like blueberries, raspberries, and strawberries provide vitamin C for wound healing and overall immune support.

14. Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat bread offer energizing complex carbs and fiber to keep you feeling satisfied.

15. Bone Broth

Sipping on bone broth is a comforting way to support tissue repair, as it contains collagen, a key component of connective tissue.

16. Seeds

Nutrient-dense seeds like chia and flaxseeds provide fiber and omega-3 fatty acids, which are essential for postpartum recovery.

17. Bananas

Bananas are a great source of potassium, which can help restore electrolyte levels after childbirth.

18. Bell Peppers

Colorful bell peppers are loaded with vitamin C, which aids in recovery and immune function.

19. Milk

If you're breastfeeding, milk is a must-have for hydration, protein, calcium, and vitamin D.

20. Water

Last but not least, water is crucial for milk production and overall recovery. Aim for at least 96 ounces (or about 3 liters) of water daily. Remember, the key to postpartum nourishment is focusing on nutrient-dense foods rich in protein, fiber, healthy fats, vitamins, and minerals. These foods will aid in healing, boost energy levels, and support milk production if you're breastfeeding. Nourish your body, and it will nourish your baby. Enjoy this special time with your little one, and don't forget to take care of yourself, too!

[tiffanymmull]

Week 3.

I am actually shocked that I showed another significant decrease this week. This morning I weighed in at 143.2, an exact one pound loss. I'm shook with the consistent .2 lingering at the end!

Next week I will take updated measurements, so this week I decided on progress photos. I'm definitely lacking in definition, but I'm not upset with where my physique is currently. I've definitely seen fluffier times.

My mom and step-dad came to town over the weekend, so I knew that meant my weekend routine would be off a bit. Since I knew this in advance. I was able to make some changes earlier in the week to accommodate. I switched up my protein sources beginning Monday and chose leaner options throughout the week. I traded out 90% ground beef for 99% ground turkey, traded fattier fish for low-fat options like mahi-mahi and orange roughy, and eliminated all stovetop cooking with butter and oil, and opted for air frying, boiling, or baking.

When comparing micronutrients of ground beef versus ground turkey, ground beef has more iron, zinc, selenium, and B-vitamins, but the turkey I chose this week had 9 grams of fat less per serving. Over a five day period, that is a significant difference. So, yes, I am taking in less calories by eating 99% ground turkey due to the fat content being less, but I'm also consuming less vitamins and minerals.

When choosing fish, my top go-to's are mahi-mahi and halibut. This week I chose the lower fat of the two which was the mahi-mahi. In comparison to halibut, mahi has greater concentrations of calcium, iron, magnesium, potassium, zinc, copper, and manganese, and higher levels of vitamin A, B-vitamins, and folate; whereas, halibut is higher in phosphorus, and has a much higher fat content (including more omega-3 fatty acids, DHA, EPA, and DPA). By replacing halibut this week, my calories were considerably less due to the decrease in fats, however this also eliminated a substantial amount of Omega-3 fatty acids.

When making comparisons, it's not that one source is radically superior to the others, but the intake of differing micronutrient/macronutrient of each food provides a more well-rounded diet for optimal health. While low fat, leaner options provided me with overall less calories for the week and allowed me to shed more weight, this approach wouldn't be ideal for long, extended periods. Dietary fats need to be consumed regularly in order for the body to function properly. Omega-3 and Omega-6 fatty acids are essential, meaning the body cannot create these fats and they must me consumed through the foods we eat. Omega-6 fatty acids are often consumed in higher amounts because they are found in most processed foods, so it's important to get these fats in the form of whole foods such as walnuts, sunflower seeds, almonds, etc. (foods that include linoleic acid), as opposed to other Omega-6 sources that contribute to inflammation like canola oil, safflower oil, corn oil, etc. Omega-3 fatty acids are most often under-consumed, which are found highest in oilier fish such as halibut, wild salmon, tuna, and plant options like ground flaxseed and chia seeds. These fatty acids make hormones that regulate the immune system and central nervous system, as well as, help all the cells in the body function as they should. Omega-3s are a vital part of the cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, Omega-3s are concentrated in high levels in cells in your eyes and brain, making them critical for sight and brain function. They are also required in order for our bodies to absorb important vitamins, such as A, D, E, and K.

So, while a low-fat approach to dieting does mean a lower caloric intake overall, this approach for an extended period of time will eventually lead to a cascade of unhealthy responses. A low-fat diet decreases the body’s production of estrogen and progesterone. This is because all hormones are made from protein and fat, while sex hormones (such as estrogen and testosterone) are made from cholesterol. If fat and cholesterol are cut out of the diet, a steady supply of estrogen isn’t produced, which can lead to symptoms of estrogen deficiency including insomnia, night sweats, heart palpitations, hair loss, etc. (mimicking symptoms of menopause for a female). Low-fat diets inhibit the body from making serotonin, a neurotransmitter necessary for regulating moods and contributing to a sense of well-being. Low levels of serotonin are often associated with sleep problems, anxiety disorders, depression, and fatigue.

In conclusion, fat has the most calories of all macronutrients, so it's easy to see why they are the first to go when trying to lose weight. My approach this week was strategic and therefore yielded the results I hoped for, but it's not an approach that I will take every week. Calculated and intentional eating throughout the week can allow for more flexibility on the weekends when needed, but the best approach is a balanced diet that includes good dietary fats which will promote better responses overall in the long term.