#pumpkin nutrients and vitamins

[blueeyedbblondie]

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💗

[prettieinpink]

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

[vitalnourish]

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.

[nightbunnysong]

Unlocking the secrets to hair growth

Introduction

Whether you're dealing with thinning hair, or simply looking to enhance your look, understanding the science of hair growth can be a game-changer. In recent years, people have turned to simple, natural remedies with compelling anecdotal and scientific support. This article explores three key practices—cold showers, rosemary water, and a diet rich in specific nutrients—that could transform your hair care routine.

1. Cold showers

Cold showers might seem daunting, but they offer more than just a wake-up jolt. One of the most intriguing benefits of cold water is its ability to improve blood circulation. When you expose your scalp to cold water, your blood vessels constrict, and then rapidly dilate, flooding the scalp with nutrient-rich blood. This process enhances the delivery of oxygen and nutrients to hair follicles, potentially boosting hair growth.

Moreover, cold showers help to reduce scalp inflammation and irritation—two common culprits behind hair loss. A calmer, healthier scalp creates a better environment for hair to thrive. So, while that cold rinse might make you shiver, it could also be giving your hair the vitality it needs.

2. Rosemary water

For centuries, rosemary has been revered not just for its culinary uses, but for its medicinal properties. When it comes to hair care, rosemary water is gaining recognition as a natural tonic that could help stimulate hair growth. The magic lies in compounds like rosmarinic acid and caffeic acid, which have powerful antioxidant, anti-inflammatory, and antimicrobial properties.

These compounds do more than just cleanse your scalp—they actively enhance blood circulation and protect hair follicles from damage. In fact, research has shown that rosemary oil can be as effective as some prescription treatments for hair loss, making it a natural alternative worth trying. Regular use of rosemary water might just be the key to revitalizing your hair and maintaining a healthy scalp.

3. Eggs

Eggs are often celebrated as a superfood, and when it comes to hair health, they certainly live up to the hype. Rich in high-quality protein, eggs also contain biotin (vitamin B7), which is essential for the production of keratin—the protein that forms the structure of your hair.

But there's a catch: to unlock the full benefits of biotin in eggs, they need to be cooked. Raw eggs contain avidin, a protein that binds to biotin and prevents its absorption. Cooking denatures avidin, freeing up biotin so your body can absorb it more effectively. So, the next time you whip up an omelet or scramble some eggs, know that you're not just satisfying your hunger—you're also nourishing your hair.

4. Additional tips

Beyond cold showers, rosemary water, and eggs, there are several other science-backed strategies you can incorporate into your routine for optimal hair health:

Omega-3 Fatty Acids: Found in fish like salmon, flaxseeds, and walnuts, omega-3s are vital for scalp health. They help reduce inflammation and provide the essential fats needed for strong, healthy hair.

Zinc: Zinc is crucial for tissue growth and repair, including your hair. A lack of zinc can lead to hair loss, so make sure to include zinc-rich foods like pumpkin seeds, nuts, and shellfish in your diet.

Vitamin D: Often dubbed the "sunshine vitamin," vitamin D plays a role in creating new hair follicles. Regular sun exposure and foods like fatty fish or fortified milk can help keep your levels in check.

Iron: Iron deficiency is a common cause of hair loss, particularly in women. Incorporating iron-rich foods like spinach, red meat, and lentils into your diet can help keep your hair strong and vibrant.

[photos from Pinterest]

[askkyledoctorash]

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 👍

[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.

[miothejelly]

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!

[zukoromantic]

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!

[devoted1989]

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.

[nimupates]

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

[thommi-tomate]

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? 🍴

[madamlaydebug]

How Cucumbers Benefit your Skin, Hair and Health! 💚

————————————

Cucumbers are apart of the Cucurbitaceae family, along with squash, pumpkin, and watermelon. Cucumbers are a total of 95% water which can keep you hydrated, especially on a hot summers day. Not only good for a summer snack, cucumbers are beneficial to be eaten all year long. They contain vitamin K, B vitamins, copper, potassium, vitamin C and manganese. Eating cucumbers can help avoid nutrient deficiencies that often occur among the general American diet. A perfect healthy snack. ————————————

-✔️Fights Constipation -✔️High in Fiber -✔️Healthy for Urinary Bladder and Kidneys -✔️Aids in Digestion -✔️Fights Intestinal Worms -✔️Amazing Dosage of Potassium -✔️High in Antioxidants -✔️Reduces Inflammation -✔️Beneficial for Diabetics -✔️Anti-Cancer Properties -✔️Great for Dental Health -✔️Good for Treating Blood Pressure Issues -✔️Flushes Out Waste from the Body -✔️Strengthens Bones -✔️Treats Alzheimer's -✔️Revitalizes and Rejuvenates Skin -✔️Helps Soothe Sun Burns -✔️Fights Cellulite -✔️Stronger, Smoother and Silkier Hair -✔️Hydrates Skin ————————————

Snack on some Cucumbers today! 💚😌

[fitscientist]

The Power of Fiber: Fueling Your Health and Fitness Journey

While often overlooked, fiber plays a crucial role in maintaining a healthy diet and achieving your fitness goals. Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system relatively intact, offering a range of health benefits. Incorporating fiber into your diet can:

1. Promote Healthy Digestion: Fiber adds bulk to your stool, aiding regular bowel movements and preventing constipation. It also supports a healthy gut microbiome, promoting optimal digestion and nutrient absorption.

2. Keep You Feeling Full: High-fiber foods take longer to digest, keeping you satiated for longer periods. This can help control appetite, reduce overeating, and support weight management goals.

3. Regulate Blood Sugar Levels: Soluble fiber, found in certain foods, can slow down the absorption of glucose, preventing blood sugar spikes. This is particularly beneficial for individuals with diabetes or those aiming to maintain stable energy levels throughout the day.

4. Support Heart Health: Studies show that a high-fiber diet can lower cholesterol levels, reducing the risk of heart disease and promoting overall cardiovascular health.

Fiber-Rich Foods:

1. Whole Grains: Opt for whole wheat bread, brown rice, quinoa, oats, and whole wheat pasta. These provide more fiber and nutrients compared to their refined counterparts.

2. Legumes: Incorporate beans, lentils, chickpeas, and split peas into your recipes. They are not only rich in fiber but also offer plant-based protein.

3. Fruits: Enjoy the natural sweetness and fiber content of apples, pears, berries, oranges, and bananas. Remember to consume them with the skin whenever possible to maximize fiber intake.

4. Vegetables: Load up on fiber by including broccoli, Brussels sprouts, carrots, spinach, kale, and sweet potatoes in your meals. These veggies offer an array of vitamins and minerals too!

5. Nuts and Seeds: Snack on almonds, chia seeds, flaxseeds, and pumpkin seeds. They provide healthy fats, protein, and a good dose of fiber.

From promoting healthy digestion to managing weight and reducing the risk of chronic diseases, fiber plays a vital role in overall wellness. So, make sure to include fiber-rich foods in your meals and enjoy the numerous nutritional benefits they offer. Stay fit, stay healthy!

[awesomehealth]

Plant-Powered Protein: The Vegan’s Guide to Protein-Rich Foods

Hey there, health enthusiasts! Are you ready to power up your plant-based diet with protein-packed goodness? Whether you’re a seasoned vegan or just dipping your toes into the world of plant-based eating, getting enough protein is essential for maintaining muscle mass, supporting cell growth and repair, and keeping you feeling full and satisfied.

But where do vegans get their protein, you ask? Fear not! We’ve got you covered with a roundup of some of the best vegan sources of protein to fuel your body and keep you thriving:

1. Lentils: These little legumes are a powerhouse of protein, fiber, and essential nutrients. Whether you’re whipping up a hearty lentil soup, tossing them into salads, or making a flavorful lentil curry, lentils are a versatile and delicious addition to any meal.

2. Chickpeas: Also known as garbanzo beans, chickpeas are a staple in many vegan diets. Roast them for a crunchy snack, blend them into creamy hummus, or toss them into salads and stir-fries for an extra boost of protein and fiber.

3. Quinoa: This ancient grain is not only a complete protein but also packed with vitamins, minerals, and antioxidants. Use quinoa as a base for salads, stir-fries, or Buddha bowls, or enjoy it as a nutritious side dish.

4. Tofu and Tempeh: These soy-based protein powerhouses are incredibly versatile and can be used in a wide variety of dishes. Whether you’re grilling up tofu skewers, marinating tempeh for a hearty sandwich, or adding them to stir-fries and curries, tofu and tempeh are excellent sources of plant-based protein.

5. Nuts and Seeds: Almonds, peanuts, chia seeds, hemp seeds, and pumpkin seeds are all packed with protein, healthy fats, and essential nutrients. Sprinkle them on top of oatmeal, yogurt, or salads, or enjoy them as a satisfying snack on their own.

6. Beans: From black beans and kidney beans to navy beans and pinto beans, the options are endless when it comes to beans. Add them to soups, stews, chilis, and salads for a protein boost that will keep you feeling full and satisfied.

7. Seitan: Made from wheat gluten, seitan is a meaty and versatile protein source that’s perfect for vegan cooking. Use it in stir-fries, sandwiches, tacos, and more for a hearty and satisfying meal.

So there you have it, folks! With a little creativity and some delicious plant-based ingredients, getting enough protein on a vegan diet is easier than ever. So go ahead, embrace the power of plants, and fuel your body with the protein it needs to thrive!

Stay healthy!

[gqresearch24]

Nourishing Body And Mind: Exploring The World Of Healthy Snacks

In today’s fast-paced world, maintaining a balanced diet can be challenging, especially when it comes to snacking. However, with a growing emphasis on health and wellness, the demand for nutritious and satisfying snacks has surged. Enter the realm of healthy snacks – delicious, convenient, and packed with essential nutrients to fuel our bodies and minds. In this article, we delve into the diverse landscape of healthy snacks, exploring their benefits, variety, and the role they play in supporting overall well-being.

The Rise of Healthy Snacking

Gone are the days when snacking was synonymous with empty calories and processed junk food. As consumers become more health-conscious and mindful of their dietary choices, the demand for healthier snack options has skyrocketed. According to market research, the global healthy snacks market is projected to continue its upward trajectory, driven by increasing awareness of the importance of nutrition, rising disposable incomes, and changing lifestyles.

Benefits of Healthy Snacks

Healthy snacks offer a multitude of benefits beyond mere satiation. Here are some reasons why incorporating nutritious snacks into your diet is a smart choice:

Sustained Energy: Unlike sugary or high-carb snacks that lead to energy crashes, healthy snacks provide a steady source of energy to fuel your body throughout the day. Snacks rich in complex carbohydrates, fiber, and protein help stabilize blood sugar levels, keeping you feeling energized and focused.

Nutrient-Rich: Healthy snacks are packed with essential vitamins, minerals, antioxidants, and other nutrients that support overall health and well-being. Whether it’s vitamin-packed fruits and vegetables, protein-rich nuts and seeds, or fiber-filled whole grains, choosing nutrient-dense snacks helps nourish your body and promote optimal function.

Weight Management: Contrary to popular belief, snacking can aid in weight management when done mindfully. Healthy snacks can help curb cravings, prevent overeating at meal times, and keep hunger at bay, making it easier to maintain a healthy weight and avoid unhealthy food choices.

Improved Mood and Productivity: Nutrient-rich snacks have been linked to improved mood, cognitive function, and productivity. Foods rich in omega-3 fatty acids, such as nuts and seeds, and antioxidants, such as berries and dark chocolate, have been shown to support brain health and mental well-being, enhancing focus, concentration, and overall cognitive function.

Better Digestive Health: Many healthy snacks are rich in dietary fiber, which plays a crucial role in supporting digestive health and regularity. Fiber helps promote healthy digestion, prevent constipation, and maintain gut health by nourishing beneficial gut bacteria.

Variety of Healthy Snacks

One of the best things about healthy snacking is the abundance of options available to suit every taste preference and dietary need. Here are some delicious and nutritious snack ideas to tantalize your taste buds:

Fresh Fruits and Vegetables: Nature’s original snack, fresh fruits and vegetables are bursting with vitamins, minerals, and fiber. From crunchy carrots and cucumber slices to juicy berries and citrus fruits, the possibilities are endless. Pair them with hummus, nut butter, or Greek yogurt for added protein and flavor.

Nuts and Seeds: Packed with heart-healthy fats, protein, and antioxidants, nuts and seeds make for satisfying and nutritious snacks. Almonds, walnuts, pumpkin seeds, and sunflower seeds are excellent choices. Enjoy them on their own or sprinkle them over yogurt, salads, or whole grain crackers for added crunch.

Greek Yogurt: Creamy, tangy, and rich in protein, Greek yogurt is a versatile snack option that can be enjoyed on its own or customized with your favorite toppings. Add fresh fruit, honey, granola, or nuts for a nutritious and delicious treat that satisfies sweet cravings while providing a protein boost.

Whole Grain Crackers and Rice Cakes: Choose whole grain crackers or rice cakes for a crunchy and satisfying snack that’s low in calories and high in fiber. Top them with avocado, cheese, tuna, or smoked salmon for a balanced snack that provides a mix of carbohydrates, protein, and healthy fats.

Homemade Trail Mix: Create your custom trail mix by combining nuts, seeds, dried fruits, and whole-grain cereal or pretzels. Customize the mix to suit your taste preferences and dietary needs, whether you prefer a sweet and salty combination or a savory blend with spices and herbs.

Smoothies and Smoothie Bowls: Whip up a nutrient-packed smoothie or smoothie bowl using a variety of fruits, vegetables, leafy greens, and protein sources such as Greek yogurt, protein powder, or nut butter. Blend until smooth and creamy, and enjoy as a refreshing and satisfying snack or meal replacement.

Snacking On-The-Go: Convenience Meets Nutrition

In today’s fast-paced world, convenience is key, and healthy snacking options are no exception. Here are some additional snack ideas that are perfect for busy lifestyles:

Protein Bars and Snack Packs: Protein bars and snack packs are convenient, portable options for satisfying hunger on the go. Look for bars made with whole food ingredients, such as nuts, seeds, and dried fruits, and minimal added sugars or artificial additives. These snacks provide a quick source of protein, fiber, and energy to keep you fueled between meals or during busy days.

Hard-Boiled Eggs: Hard-boiled eggs are a protein-packed snack that’s easy to prepare and transport. They’re rich in high-quality protein, vitamins, and minerals, making them a nutritious and satisfying option for snacking between meals. Pair them with whole grain crackers or sliced veggies for a balanced snack that keeps you feeling full and energized.

Vegetable Sticks and Dip: Cut-up vegetables, such as carrots, celery, bell peppers, and cucumbers, paired with hummus, guacamole, or Greek yogurt dip, make for a crunchy and satisfying snack that’s rich in fiber, vitamins, and antioxidants. Pack them in a small container or zip-top bag for an easy and nutritious snack to enjoy at work, school, or on the go.

Frozen Yogurt Bites: Freeze small portions of Greek yogurt with your favorite fruit, such as berries or sliced bananas, to create frozen yogurt bites that are perfect for snacking. These bite-sized treats are refreshing, creamy, and packed with protein and probiotics, making them a healthy alternative to traditional ice cream or frozen desserts.

Homemade Energy Balls: Make your energy balls using a combination of rolled oats, nut butter, honey, or maple syrup, and mix-ins such as dried fruits, nuts, seeds, or chocolate chips. Roll the mixture into bite-sized balls and refrigerate until firm. These homemade energy balls are a nutritious and delicious snack that’s perfect for satisfying sweet cravings and providing a quick energy boost.

Conclusion

In conclusion, healthy snacks are a delicious and convenient way to nourish your body and mind, providing essential nutrients to fuel your busy lifestyle. From fresh fruits and vegetables to nuts, seeds, yogurt, and whole grains, the options for nutritious snacks are endless. By choosing nutrient-dense snacks and incorporating them into your daily routine, you can support your overall health and well-being while satisfying cravings and staying energized throughout the day. So go ahead, and indulge in a delicious and nutritious snack – your body will thank you for it!