#pumpkin nutrients and vitamins
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#pumpkin and immune system#pumpkin antioxidant properties#pumpkin for digestive health#pumpkin recipes for weight loss#pumpkin nutrients and vitamins#pumpkin role in skin health#pumpkin seed oil benefits#pumpkin impact on blood sugar levels#pumpkin anti-inflammatory properties#pumpkin and bone health#pumpkin in a balanced diet#pumpkin role in reducing cholesterol#pumpkin and mental health#pumpkin in natural remedies#pumpkin impact on metabolism
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Losing more hair than weight?
Well me too but this is supposed to help
(nutrients and where to find them)
Iron:
beef
pork
fish and seafood
legumes
green vegetables
nuts
dried fruit
Zinc:
Nuts
legumes
grain products
fish and seafood
pork
liver
beef
lentils
peanuts and walnuts
Iodine:
seafood
seaweed
dairy products
chicken
eggs
banana
Protein:
Beef
chicken
fish
eggs
low-fat quark
low-fat yogurt
milk
seeds
soybeans
peanut butter
nuts
oatmeal
tofu
Vitamins:
A
Carrots
sweet potatoes
pumpkin
red peppers
kale
spinach
lamb's lettuce
honeydew melon
apricots
mango
B
meat
fish
eggs
milk
D
fatty fish (including herring, mackerel, salmon)
H
Liver
egg yolk
oats
wheat germ
nuts
mushrooms
soybeans
tomatoes
spinach
potatoes
fish
grains
I know that not everything is the lowest in cal but ✨️the more you know✨️, pick what you are comfortable with💗
#low cal meal#low cal recipes#low calorie meals#mealspo#mealsp0#mealspø#weight loss#i just want to be thin#long hair#hairloss
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Question about Cycle Syncing. Do you know where i can find, like a masterlist of food that fits into the steps of the cycle? I always see the same food but how abt the rest? Would be nice to know for example for meal building.
MASTERLIST: NUTRITION CYCLE SYNCING
This post is a masterlist of everything that is recommended you eat while cycle syncing. if you don’t know what that is, read this beginner guide.
This post is a researched post, because I actually couldn’t find a proper masterlist. So, I researched what kinds of nutrients you need during your 4 phases, but I am NO DOCTOR. Just a little disclaimer!
MENSTRUAL/FOLLICULAR PHASE - high iron, vitamin C foods
VEGETABLES
Spinach
Silver beet
Broccoli
String beans
Peas
Sweet potatoes
Beet greens
Dandelion greens
Collards
Chard
Chilli peppers
Sweet yellow peppers
Parsley
Brussel sprouts
FRUITS
Oranges
Guavas
Black currants
Cantaloupe
Kiwis
Lemons
Lychees
Papayas
Strawberries
Oranges
Watermelon
Figs
Prunes
PROTEINS
Beef
Lamb
Liverwurst
Pork
Veal
Dried beef
Eggs
Shrimp
Clams
Tuna
Sardines
CARBS/OTHER
Whole wheat bread
Enriched pasta
Rye bread
Enriched rice
Tofu
Beans
Lentils
OVULATORY PHASE – complex carbs, lean proteins, anti-inflammatory, vitamin B6, folate/choline
VEGETABLES
Carrots
Spinach
Sweet potato
Red potato
Green peas
Chickpeas
Butternut squash
Asparagus
Turnip greens
Romaine lettuce
Beets
Sweet corn
Mushrooms
Pumpkin
Parsnip
Cauliflower
FRUITS
Bananas
Avocado
Mango
Blueberries
Apple
Peaches
Tangerine
Pink grapefruit
lemons
PROTEINS
Egg whites
Strained yoghurt
Skinless white meat poultry
Plain greek yoghurt
Low fat cottage cheese
Tofu
Lean beef
Powdered peanut butter
Beef liver
Pork loin
Bison
Organ meat
CARBS/OTHER
Lentils
Kidney beans
Green peas
Walnuts
Flaxseeds
Cashews
Almonds
Pistachios
LUTEAL PHASE – High fibre, vitamin B12, magnesium
VEGETABLES
Spinach
Swiss chard
Collard greens
Green peas
Sweet corn
Cabbage
Arugula
Bok choy
Celery
Lettuce
FRUITS
Pears
Strawberries
Avocado
Apples
Raspberries
Blackberries
Blueberries
Bananas
PROTEINS
Animal liver
Animal kidney
Clams
Swiss cheese
Turkey
Crabs
Ham
CARBS/OTHER
Oats
Popcorn
Almonds
Fresh coconut
Sunflower seeds
Dark chocolate
Wheat
barley
#menstrual cycle#women’s cycle#cycle syncing#women’s health#health#self healing#clean girl#green juice girl#cleaneating#healthy eating#healthy girl#glow up#glow up era#nutrition#healthy diet#meal prep#meal plan#anonnie#ask
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💖 NUTRITION & WELLBEING EDITION - 10 WEEKS UNTIL 2025 - GLOW UP SERIES [WEEK 10] - 💖
So we’re 10 weeks till 2025, the new year is fast approaching, your energy levels are in the gutter and despite mentally wanting to change your life there’s just something keeping you stuck. You wake up and it’s the same story different day, tired, hungry, moody as hell.
While you might mentally want to change your life, your body needs to be on board and to do that it’s gona need the right foods, drinks and nutrients to have you functioning at your optimal level. Taking drastic action when it comes to changing your diet is how you’re going to see drastic results in your energy levels, productivity and overall wellbeing…
The foundations:
🛌 SLEEP: All those late night movies before bed, Netflix and chill, love-is-blind binging needs to stop immediately. You need a set bed time and you need to be consistent. Waking up and going to sleep at the exact same time every single day. I recommend 10pm - 6am or somewhere around there.
🥱 Sleep with your mouth closed. Use mouth strips from amazon if you dribble, snore, or struggle to sleep properly - breathing through your mouth is most likely the culprit. It’s not natural and disturbs natures rhythm which is breathing through your nose. Mouth strips have been a game changer for me, and highly recommended.
🚫 No screen before bed. This is obvious but those doom scrolling morning and nights are over. Switch it off, read a book, pray, meditate, do what you need to. This is about resting your body before bed so you can sleep well and function at your best the next day.
Sleep supplements: Magnesium oil spray or tablets before bed
🍴 FOODS & DRINKS: 2 litres water MINIMUM per day. Absolutely no alcohol for the next 10 weeks. Strict diet of vegetables, fruits, protein and healthy fats, high quality meats and fish. More herbs into your food. Seeds, whole grains such as Chia, Flaxseed, Pumpkin seed, Bulgar wheat. More pre-and-probiotics. Sprouted veggies. Snack on nuts. No sweets, no cakes, no carbs. No bread, no pasta, no rice, no gluten. No nothing that is not a whole food, or from the earth. You are your own doctor when it comes to food, so you will know what is best for you. Above is the closest diet to nature and has changed my life. Eating vegetables in season. Removing western foods, removing vegetable oil, only drinking structured water, herb teas, and freshly pressed veg juices. Changing your diet might mean you stop eating out, you cut the takeouts, you spend your evenings researching meal preps for Keto, or healthy diet. Your life will completely change when you start feeding your body ALIVE foods, instead of nutrient deficient, processed food that keeps you craving more. Yes you are going against the grain. You will be the minority, but what are the alternatives? Stay binging? Stay eating crap? Stay feeling crap?
Supplements:
Chronium, Berberine for support with blood sugar
D3 + K2, B12, Vitamin C 1000mg, Turmeric, Probiotics,
DIM, Milk Thistle, Selenium, Iodine Drops, Omega 3, Mega GLA for women’s health.
Other:
Get full blood panel done to see any deficiencies
Invest in a continuous glucose monitor from Amazon - see how your body is responding to foods you are eating in real time.
🏃🏽♀️EXERCISE: There is no way around this. You need to do some fucking exercise. Even if you start with 10k steps per day. Just do it. Once you’ve switched up your diet you absolutely WILL have more energy. Join a gym, set the intention, put reminders on your phone affirming you ARE someone whoo does exercise and works out. Leave your gym clothes out before bed. Set yourself up to win. Find a friend or someone to work out with. Look on YouTube for a workout if the gym is not possible. Just try your best. This is a mind over matter. ~You got this.
🧘🏽♀️ Finally…STRESS FREE LIVING…
You can eat all the healthy foods, do your 10k steps but if you are involved in a stressful life, those stress hormones are going to come and f**k shit up. You have to remove stress where possible. This is the NUMBER one health destroyer. Stress literally makes is ill. It depletes your energy, exhausts you, and keeps you in survival - not much different to the animals living in the wild. Your life can be so stress free once you realise you are actually in control of a lot more than you realise. Blocking HIM. Saying no to hanging out with HER. Hanging up the phone. Removing yourself from the drama. Quitting your job. Changing your course. Deleting social media. Switching off the news permanently. Distancing yourself. There is SO much you can do to remove stress. But it’s completely on you. You have to take control if you are serious about changing your life.
That’s all for this week! Next week more advice on your pre-2025 glow-up.
#manifestyourreality#levelupjourney#lawofattraction#manifesting#growthmindset#levelup#manifest#manifestingmindset#levelup confidence lawofattraction powerofthemind#adviceformefromme#glow up#glowup#project 2025
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What are quality foods to obtain key nutrients?
Different nutrients are essential to the body to perform different functions (which will be covered in the next blog). Hence, it is important that we eat a varied, nutrient dense diet full of whole foods.
A few nutrients that are needed include;
Iron, which is found in liver and red meat.
Calcium, which is found in dairy products (such as milk, yogurt, and cheese) and spinach.
Vitamin A, which is found in kale and pumpkin.
Potassium, which is found in bananas and mushrooms.
Vitamin C, which is found in strawberries and peppers.
Folate, which is found in edamame and lentils.
Magnesium, which is found in pumpkin seeds and almonds.
#nutrition#fitblr#exercise#fitspo#health & fitness#workout#it girl#that girl#food#foodie#healthylifestyle#wellness#health and wellness#healthcare#green juice girl#green juice aesthetic#aesthetic#advice#yummy yum yum#so yummy#delicious#recipe#self improvement#self love#self care#wonyongism#self help#self healing#level up#beautiful
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Squirrels love eating pumpkins. Pumpkins are packed with nutrients like fiber, potassium, and Vitamin A, which help them stay energized and healthy.
#interesting#interesting facts#discover#thats interesting#thats incredible#thats insane#like woah#woah#woah dude#woah :0#pumpkin#pumpkins#squirrel#squirrels#animal#animals#eat#eating#food#what the#what the flip#what the heck#whatthe#what#what the hell#what the fuck#what then#what the sigma#what the freak#woahhhh
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Dietry aspects that help you if you suffer from thyroid issues, specifically hashimoto's disease:
Avoid gluten. It sucks, yeah, but every source i found so far agrees on this. People with thyroid issues are more likely to be straight up gluten intolerant! If that isn't the case, you absolutely don't need to cut gluten out of your life. However, you should try to reduce the intake regardless. But not to worry! You can find brands that have pasta, bread mixes, pizza dough, even little snacks as gluten free! Alternatives are also always rice or corn for a lot of things. If you like to snack on crunchy things like cookies i can really recommend rice waffles. They even come with chocolate and other flavors a lot of the time. And as for the bread mixes don't worry, at least the german brand i get has the lowest effort kinda stuff. As in, put water, stirr, form on tray, oven, done (and i found one that is SO delicious to me even!)
Avoid pork. Also got this one from multiple sources. Like with gluten, it can be a problem if you're out a lot, BUT there is usually plenty of other meat. My go to is chicken or turkey. Beef is great too, but naturally it's more expensive than chicken etc. You don't need to cut out stuff like salami either because these days there's a lot of alternatives to pork in those regards
Veggies, veggies, veggies! I mean, who doesn't this apply to?! Vegetables are great and have so many vitamins. I try to eat a salad a day and have some veggies in my lunch. There is so many different vegetables, there's sure to be SOMETHING for you! In my salad for example i put grated carrots even though i don't like them apart from that. I also put apple to make it more sweet and delicious! (Note: for salad you should put some oil, otherwise your body can't absorb the nutrients that well. I love pumpkin sees oil bc i'm picky and don't like olive oil. But there's more you might like too!) Potatoes count as well for your vitamins. Put anything with some meat or in a stew or with rice, it doesn't really matter how you make them
Fruit is less helpful than veggies, but it's still great! Especially berries, apples, oranges, peaches, plums and more are helpful. That's because they have less sugar that for example pineapple, banana, grapes, or mango
Seeds and nuts. They can help you as well. I usually put sunflower seeds in my salad, but you can also put something in cereal or yoghurt or your lunch! They're nice and crunchy and can be great additions to some food
Less (cow) milk. Milk is fineee, but you shouldn't overdo it. Especialy with things with a lot of fat, like cream
Most fish. Most fish is great, salmon and tuna for example. In general, fish is really healthy. I don't like it but i know many do! So definitely keep eating it! :)
Eggs. Eggs are always good, get your protein! Many lovely ways to make eggs. Just make sure you don't always eat them with too much fat, so be careful with your fried or scrambled egg
Those are things i was told by a doctor or things i found from different sources on the internet. Some is obvious like you should just so in general get protein and vegebtables!
But for example, i've had hashimoto's disease for over six years now and only THIS YEAR i was told by a doctor that i should avoid gluten
So i wanted to make a little post for me and for others to have a quick check list regarding one's diet with thyroid issues! If you know/think of anything else, please share! It'll be much appreciated!
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Check out these Pumpkins im raising beside some of the medicinal herbs,
Might seem random, but these things are pumped full of essential nutrients. Vitamin A, C, and E. Anti-oxidants like Carotene, Fatty acids, Fiber. Minerals like Calcium, potassium, and Iron too.
Lots of newcomers this year haven’t been eating their veggies and bother me about Fatigue. So i’m trying to incorporate more superfoods like these into their diets this fall 👍
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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.
#food for thought#food fight#comfort food#fast food#food photography#healthy food#foodie#food#foodpics#foodlover#foodmyheart#japanese food#healthy salad recipes#lunch recipes#pasta recipes#pasta recipe#salad recipes#soup recipe#recipe#reciprocity#recipies#recipes#cozy autumn#cozy fall#cozyhome#healhtylifestyle#healthy lunch ideas#healthy lunch#healthy diet#healthy
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PUMPKINS...Not just a decoration!
Pumpkin carving is such a wonderful Halloween tradition! It brings families together for a fun, creative activity and leaves you with some fantastic spooky decorations to boot. But with Halloween is over it’s important to remember that we don’t need to let our pumpkins go to waste. Did you know that in the UK alone, around 18,000 tonnes of pumpkins are discarded each year after being carved? That’s a lot of potential going in the bin!
At Roots and Vines, we’re passionate about reducing food waste, and our locally grown pumpkins are too good to waste. Here are some of our favourite ideas to help you make the most out of your pumpkin once the carving is done.
Delicious Pumpkin Recipes to Try
Pumpkin is such a versatile ingredient! Whether you’ve got a large pumpkin or just the leftovers from your Halloween creation, there are so many ways to use it.
Roasted Pumpkin: A simple but tasty way to enjoy pumpkin is by roasting it. Just slice it up, toss with a bit of olive oil, salt, and your favourite herbs, and pop it in the oven. It’s perfect as a side dish or tossed into salads.
Pumpkin Soup: Warm up those autumn evenings with a hearty pumpkin soup. You can blend it with a bit of cream, or keep it light with vegetable stock and spices like cumin or nutmeg.
Pumpkin Risotto: For something a little fancier, pumpkin risotto is a great option. The sweetness of the pumpkin pairs beautifully with the creamy, savoury rice.
Pumpkin Pie: Of course, we can’t forget about dessert! Pumpkin pie is a classic way to turn leftover pumpkin into something delicious and comforting.
Pumpkins for Your Pets
Did you know that pumpkin is a healthy, tasty treat for dogs? Full of vitamins and fibre, it’s great for their digestion. You can serve it raw in small amounts, cook it into a puree and mix with their regular food, or even freeze pumpkin cubes for a refreshing snack that’ll last longer. Just be sure to avoid any parts of the pumpkin that have been sitting out with candles or decorations, as these could be harmful.
Snack on Pumpkin Seeds
Don’t throw out those seeds! Pumpkin seeds make a crunchy, nutritious snack. All you need to do is scoop them out, wash them, and dry them. Toss them with a little oil and salt, then roast them in the oven until golden. For a bit of extra flavour, you can add spices like paprika, cumin, or even cinnamon.
If you’d rather share with the local wildlife, pumpkin seeds are also a hit with birds. Just make sure to skip the oil and salt if you’re offering them to your feathered friends. They’ll thank you for it!
Composting Pumpkins
If you’re done with your pumpkin and don’t fancy eating it, why not add it to your compost heap? Pumpkins break down easily and are full of nutrients, making them a great addition to your compost bin. Simply break it up into smaller pieces and let nature do the rest. Bonus: worms absolutely love pumpkins, so your garden will thrive!
This Halloween, let’s all do our bit to reduce food waste. Whether you’re turning your leftover pumpkin into a warming meal, treating your pet, or giving your compost a boost, there are plenty of ways to make sure nothing goes to waste. Pop into Roots and Vines for your locally grown pumpkins, and don't forget to check our website for more recipe inspiration!
Happy carving, and happy cooking! 🎃
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want to give your dogs a nice treat, but not sure whats healthy for them? heres a guide to fruits for dogs and what kind of ones are okay or should be avoided!
i love feeding my doggies off cuttings of my meals, especially the ends off fruits that i wont eat, but its good to know the effects of what you're putting in your dogs body. so heres some reaserch ive done, and the kinds of things i give my doggies.
as much as dogs technically dont have a need to eat fruit, they do have some good properties for doggie health. alot of dog food contains fruit because it gives alot of extra nutrients!
definitely NOT dogs safe :
- avacado causes vomiting and diarrhoea even in small amounts
- cherries can cause disruption to oxygen flow, even just a single fruit, and cause poisoning
- grapes or rasins are one of the worst things you can give a dog. they cause liver failure and poisoning so easily
- tomatoes are a risky game. the ripe red fruit is some what okay for dogs but its best to avoid them as a whole as they can be toxic. there are dog safe tomatoe treat alternative!
good in small amounts :
- bananas are full of vitamins, though high in sugar so good in small amounts
- cantaloupe is great for hydration, especially in the summer, though abit sugary
- cranberries are the same as cantaloupe, good hydration, abit sugary
- mangos are vitamin heavy though abit sugary for already chunky doggos. remember to remove the pit
- oranges are great, especially the peel of the fruit, though many dogs dont enjoy citrus at all and might be a little rough on the digestive system in large amounts
- peaches are high in vitamins and great in small chunks. too much can cause the same effects as cherries, so leave them as a nice little treat
- pears are super good. avoid tinned pears, only use the fresh fruit, and cut away the pit and seeds. but very good vitamins and potassium!
- pineapple helps break down proteins and is super good! avoid the skin, and similarly to pears, non fresh fruit pineapples are too high in sugar, its best to use it fresh!
- raspberries are an antitoxin that have anti-inflamitory properties! though in large amounts over about 8 ounces can be toxic.
- strawberries are great for helping whitening dogs teath and for overall oral health, though in moderation with how much sugar they have
the best ones :
- apples (removing the core and seeds) are high in vitamin A, C and fibre!
- blueberries are a huge antitoxin and promote cell reproduction even in large amounts!
- cucumbers are amazing treats, great amount of vitamins with little to no calories or fats. hugely recommended for chunkier dogs or diabetic pups that need a less sugary treat
- pumpkin in pure form is a great antitoxin that helps dogs with diarrhoea or upset stomachs! if you're getting canned pumpkin, make sure it has no added ingredients!
- watermelon, like cucumber, is great for hydration. remove the rine and seeds first, and you're good to go. lots of vitamins and potassium in a low calorie way!
low calories and sugar, specific for overweight doggos or diabetic pups :
- apples
- blueberries
- cucumber
- raspberries
- watermelon
good fruit for sick or old dogs that need some extra body help :
- apples (high in vitamins, low in calories)
- blueberries (antitoxin and cell regrowth)
- pineapple (helps digestion)
- pumpkin (antitoxin, helps cure stomach bugs, diarrhoea and constipation)
- raspberries (anti-inflammatory, helps with joints)
- strawberries (white teeth, oral health)
not every dog likes every fruit, its good to try it. if a fruit is high sugar, that doesnt mean its bad for you, bad in large amounts but a great treat that packs some good vitamins for your dogs!
i feed my dogs lots of fruits, as treats, as a nice summer cool down, to fix a stomach bug, or just because i have some left over!
fruit is great for your dogs, aslong as you know whats good and whats not, its always best to google the food before you give it to them. its safe to be mindful of what you put in your dogs body the same way we are mindful about what goes into ours!
#doggo#dog#dogs of tumblr#dogs#doggos#dogs of the internet#fruit#fruits#fruitforestry#dog food#dog health#dog help#dog stuff#dog treats#healthy dogs#healthy food
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✿ Plant-based ways to boost collagen production! ✿
If you’re like me and are a vegan/vegetarian who still wants to help boost your collagen levels but don’t know how, I got you! I struggled with them same thing, so here’s some things that I’ve found to help!
The vitamin that boosts collagen production most is vitamin C! Other helpful nutrients are amino acids, zinc, and copper!
Some foods to help boost these things are:
Vitamin C: ☆ Citrus (oranges, grapefruits, lemons, limes) ☆ Cantaloupe ☆ Kiwi ☆ Strawberries ☆ Bell peppers ☆ Tomatoes ☆ Broccoli ☆ Kale
Amino acids and other vitamins: ☆ Tofu (+ protein, zinc, copper) ☆ Oats ☆ Seeds - chia, pumpkin (+ protein, zinc, copper) ☆ Nuts (+ protein, zinc, copper) ☆ Beans (+ protein, zinc, copper) ☆ Cranberries ☆ Apples ☆ Avocados ☆ Seaweed
These are things I’ve found via research online, I am not a medical professional so take everything here with a grain of salt. Listen to your body and eat what feels right for you!! Love you angels! ♡
#hope this helps someone!!#if you like this and want some meal inspo let me know cause I can make a part 2!! hehe#angel whispers ♡#becoming that girl#girly aesthetic#girlblogging#pink pilates girl#girly blog#it girlblogging#becoming her#hyper feminine#that girl#vegan#vegetarian
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EAT HEALTHY BE HEALTHY
SEEDS
Seeds are tiny powerhouses packed with nutrients and offer numerous health benefits. Here are some of the top seeds you might consider adding to your diet:
Flaxseeds: Rich in fiber and omega-3 fatty acids, flaxseeds can help reduce cholesterol levels, improve heart health, and may even lower the risk of certain cancers
Chia Seeds: These seeds are high in fiber, protein, and omega-3 fats. They can help with weight management, improve digestion, and stabilize blood sugar levels
Hemp Seeds: A great source of plant-based protein, hemp seeds also contain healthy fats and essential amino acids. They can support heart health and reduce inflammation
Pumpkin Seeds: Packed with antioxidants, magnesium, and zinc, pumpkin seeds can boost immune function, improve heart health, and support prostate health
Sunflower Seeds: These seeds are rich in vitamin E, magnesium, and selenium. They can help reduce inflammation, support heart health, and improve skin health
Sesame Seeds: High in calcium, magnesium, and iron, sesame seeds can support bone health, reduce blood pressure, and improve digestion
Incorporating a variety of seeds into your diet can provide a wide range of health benefits.
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What is the Alkaline Diet? A Complete Guide for Beginners
The Alkaline Diet: A Healthy Eating Plan for Optimal Wellness
The alkaline diet has become an increasingly popular way of eating that promotes overall health and wellness. This eating plan focuses on foods that help balance your body's pH levels to create an environment that supports healthy cells and tissues.
What is the Alkaline Diet?
The alkaline diet is based on the principle that the foods you eat can alter your body's pH balance and impact your health. The ultimate goal is to create an internal environment that has a pH ranging from 7.35 to 7.45, which is slightly alkaline. Foods are categorized as either acidic, alkaline, or neutral: Alkaline foods - Fruits, nuts, legumes, and vegetables Acidic foods - Meat, dairy, eggs, grains, alcohol, and processed foods Neutral foods - Natural fats, starches, and sugars By emphasizing alkaline foods and limiting acidic foods, proponents of this diet believe it can help neutralize chronic low-grade acidosis linked to inflammation, fatigue, and increased disease risk.
Benefits of an Alkaline Diet
Following an alkaline diet offers impressive benefits: Promotes pH balance Reduces inflammation Boosts immunity Increases energy Aids weight loss efforts Improves cardiovascular health Strengthens bones Detoxifies the body The diet focuses on nutrient-dense whole foods that provide antioxidants, vitamins, minerals, fiber, and water to help neutralize acids and remove toxins from the body. Balances pH Levels One of the main goals of the alkaline diet is to balance the body's pH levels. Chronic low-grade acidosis happens when acidic wastes accumulate in the body faster than they can be neutralized. This causes the body's pH to drop into unhealthy ranges. The alkaline diet counteracts this acidity and helps: Regulate fluids and electrolytes Filter out toxins and wastes Transport nutrients into cells Together this provides an ideal environment for cells and systems to function properly. Reduces Inflammation Acidosis creates an environment inside the body that promotes inflammation, a key factor in many chronic diseases. The anti-inflammatory foods emphasized on the alkaline diet can help reduce acidity and calm this internal fire. Some examples include: Fruits high in vitamin C Green leafy vegetables Nuts like almonds and walnuts Plant-based proteins like lentils and beans Lower levels of inflammation helps people feel better day-to-day. But even more importantly, it lowers the risk for disorders caused by chronic inflammation. Other Key Benefits Some other top reasons to follow the alkaline diet include: Increased Energy Levels - A balanced pH provides cells with ideal conditions for producing energy. Healthy Weight - The diet emphasizes low energy-density foods that support weight loss. Strong Bones - The diet provides bone-building nutrients often lacking in modern diets. Detoxification - Alkaline foods help remove acidic waste products and toxins. Together this creates an internal terrain that discourages damaged cells and chronic diseases from taking root.
The Best Alkaline Foods to Eat
Focus your diet around these alkaline superfoods: Fruits Fruits are packed with alkaline-promoting nutrients. Choose fresh or frozen organic when possible. Top picks include: Lemons Watermelon Apple Grapefruit Kiwi Berries Papaya Pears Vegetables Aim for eating a variety of organic vegetables each day. Great options include: Spinach Kale Cucumbers Celery Carrots Sweet potatoes Broccoli Sea vegetables Nuts and Seeds Nuts and seeds are excellent sources of protein and healthy fats. Soak nuts before eating to boost nutrients. Try: Almonds Flaxseeds Pumpkin seeds Sunflower seeds Chestnuts Chia seeds Herbs, Spices and Oils Boost flavor and pH with these additions: Lemongrass Ginger Turmeric Cinnamon Garlic Cold-pressed olive oil Coconut oil Avocado oil
Foods to Avoid on the Diet
To balance your pH effectively, you’ll also want to avoid or limit these acidic foods: Red meat Poultry Seafood Eggs Dairy products Processed grains Sugar Packaged snacks Soda Alcohol Coffee Even whole grains and beans - two staples of healthy diets - should be eaten sparingly since they skew acidic.
Additional Tips for Success
Follow these suggestions to make the most of an alkaline diet: Stay well hydrated with alkaline water Enjoy herbal teas Reduce stress through yoga, meditation, etc. Exercise at least 30 minutes daily Add more raw foods slowly Focus on how you feel As with any significant change to your diet, implement this eating pattern gradually. This gives your body time to adjust its complex systems. Pay attention to the signals your body is sending about the changes. Over time, you should feel less internal "discomfort" and more vibrant energy. Chronic issues you learned to tolerate could show improvement or fade away completely.
The Bottom Line
The emerging research shows an alkaline diet may be an extremely healthy way to prevent damage from modern diets and lifestyles. While studies continue, adjusting your eating pattern to favor alkaline foods poses little risk and offers tremendous potential. It provides a sustainable, nutrient-dense approach to eating that fights inflammation and encourages good health starting on the inside! Doctor Sebi Cell Food Diet Explained: Components, Purported Benefits, Controversy & Safety Reviewed Read the full article
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3 vital nutrient supplements vegans need
1. LONG CHAIN OMEGA 3 FATTY ACIDS
There are 2 types of omega 3 fatty acids:-
* ALA is an ESSENTIAL omega 3 fatty acid that can only be obtained through the diet alone.
* DHA and EPA are non-essential, meaning the body can produce its own through our ALA omega fats. However, they are still essential in the sense that we need them in our body. Non-essential in the sense that we don’t need to consume them from outside sources. Animal products are naturally high in these two, and so are a direct source with no need for conversion.
Lots of plant foods contain ALA such as chia, flax, hemp seeds, walnuts, and soy products. You would think that we could make plenty of our own DHA and EPA from these, but this is not actually the case. Unfortunately, the conversion rate for plant based ALA into EPA is only around 5% and the conversion to DHA is practically zero.
This is the reason why studies show that vegans are consistently lacking in these vital nutrients.
Possible symptoms of low omega 3
* Dry or flaky skin, hair and nails
* Depression
* Confusion
* Night blindness
* Cardiovascular problems in the long term
Luckily, you can easily buy an omega 3 specially designed for vegan and plant based diets, therefore this should be an easy problem to fix.
2. VITAMIN D
Very few foods naturally contain vitamin D and the ones that do are mostly fish, seafood or egg based, and therefore not eaten on the plant based diet. Vitamin D deficiency is a worldwide problem among meat eaters and plant based eaters alike, but worse so for the latter.
If you’re lucky enough to live in the sunshine, then you may not need to supplement vitamin D (though do be mindful of the fact that as a plant based eater you won’t be getting ANY through food). But, if you are not getting a good 15 minutes of midday sun on at least a quarter of your body every day then you may need to supplement, even if it’s just low dose.
Don’t forget to be mindful of the fact that it may not be good for you to have such exposure to the mid day sun anyway.
For the rest of us who live in less sunny climates, then a supplement of 1000 iu daily is a must. Vitamin D3 is the most highly absorbable form.
Possible symptoms of a vitamin D deficiency
* Low immunity
* Low energy
* Aches and pains in the bones due to lack of absorption of calcium (vitamin D is needed in the body to absorb calcium).
* Depression and low mood
* Slow healing times
* Bone loss
* Hair loss
* Muscles aches and pains
3. VITAMIN B12
Vegans and plant based eaters who do not use a B12 supplement are among the highest group to be deficient in this nutrient. Although it can still be found in spirulina, chlorella, unwashed organic vegetables (though, who’s going to eat an unwashed carrot?), certain mushrooms, fortified nutritional yeast, and other fortified, processed vegan foods.
But, you may find that you probably still aren’t getting enough due to how much, and how rarely you eat these foods.
Possible symptoms of low B12 levels include:-
* Low energy and fatigue
* Weakness
* Pale skin
* Unexplained pins and needles
* Changes in the way you move around and walk
* Mouth ulcers
* Disturbed vision
* Dizziness
* Breathlessness
* High temperature
* Depression
* Anxiety
A good B vitamin works well and covers all bases. It’s best to use one that is predominantly B12 with smaller doses of the other B’s. Sometimes taking this supplement every other day is enough, especially if it’s good quality and pretty high dose to begin with.
Other nutrients you may need
* IODINE – Found in seaweeds and iodised salt.
* IRON – Found in beans, green peas, nuts, seeds, cruciferous vegetables, fortified cereals and nut milks.
* CALCIUM – Found in Green leafy veg, watercress, broccoli, butternut squash, oranges, tahini, sesame seeds, figs, chickpeas, fortified tofu and nut milks. Remember you need adequate Vitamin D to absorb calcium properly.
* ZINC – Found in wholegrains, nuts, seeds (especially pumpkin seeds, wheatgerm, legumes).
By Zest Forever.
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Thommi on Instagram :
Why does everyone always say we should eat vegetables?
I have a simple answer: because it helps our bodies enormously!
There are a thousand and one explanations, from vitamins and minerals to fiber and antioxidants. The more I talk to experts like Dr. Matthias Riedl, the more I understand this background.
Here are 3 tips on vegetables that I have developed from conversations and my own experience:
- First, focus on the vegetables you like. Then you and your loved ones will automatically eat them more often
- The aim is to eat different vegetables in rotation so that your body gets the full range of different nutrients.
- For vegetables that don't immediately appeal to you in terms of taste or texture, it helps to trick yourself 😉
For example, you can chop cauliflower into very small pieces and use it as a rice substitute. There are no limits to your imagination here.
Currently, my personal focus of what I want on my plate is as follows:
-Proteins of all kinds Vegetables + fiber
- good fats
- carbohydrates
In my new cookbook, for example, there is the recipe "Vegetable patties with sour cream", which I find very tasty. But there are also countless other delicious recipe ideas on the internet.
So there are almost always vegetables on my plate. I particularly like pumpkin at the moment. 🎃
What is your favorite? 🍴
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