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spandexbutterfly4lyfe · 2 years

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Good morning! If you have trouble getting the spoons to cook filling healthy meals (or wash the dishes that come with them) let me teach you my favorite breakfast! It’s sweet and delicious and is made of entirely prepackaged foods that you can buy in large quantities!

Ingredients:

Yogurt - can be plain, greek, or almond. I use the Walmart brand vanilla yogurt as it’s cheap and mild flavored, and it has a really smooth texture that’s good for my autism.

Granola - my favorite is Bear Naked cacao & cashew butter granola, which can be found at most stores, including Walmart and Target. It’s sweet and healthy :)

Almond slices (optional) - I use toasted but untoasted is fine too depending on the textures you like. These add a nice mild crunch. They can be substituted for other nuts but I believe the flavor of almonds specifically compliments the other ingredients.

Sweetened dried cranberries - I use the Walmart brand reduced sugar ones because they taste just as good and are for some reason really high in dietary fiber in comparison to the fully sweetened ones! The chewy texture really balances out the granola crunch.

And whatever kind of honey you like best :)

And you just mix ‘em together however you like! I use about 3-5 heaped spoons of yogurt, two fistfuls of granola (I have tiny hands tho), sprinkle of almonds, sprinkle of cranberries, and a generous drizzle of honey on top. You can add ground cinnamon too, if you like! Just be careful if you get overwhelmed by or feel sick from too much sugar.

This recipe is especially good because only the yogurt is semi-rapidly perishable and refrigerated. Almonds and cranberries and honey come in huge bulk amounts that’ll last you months pretty much, and the granola keeps a long time if stored properly. If time & energy & access to grocery store isn’t a problem, you can add grapes, sliced strawberries, and blueberries!

Nutritional breakdown for your convenience :)

Yogurt - the kind I use is low-fat, so it’s medium sugar content and some protein. As well as good vitamin A and calcium.

Granola - high unsaturated fat, which is really super good for you and necessary in your diet because your body can’t synthesize it! Also dietary fiber, low added sugar, and contains several minerals.

Almonds - also high unsaturated fat and dietary fiber! As well as good protein!

Cranberries - REALLY high dietary fiber, making this an excellent breakfast food. Definitely something you want to start your day with.

And honey’s kind of self explanatory, lol. IMO, it’s better to start the day with a dose of fructose than sucrose.

Important to note that if you’re a spoonie it’s best to rinse the bowl (if it’s a real dish and not paper) as soon as youre done eating, if possible, because the yogurt and honey can kinda dry on there and it’ll make dishes more work later. But if you rinse it while it’s still wet it comes right off, no hassle :)

I hope you enjoy ^-^

#nutrition #nutritional advice #healthy recipe #spoonie #easy recipes #disability advice #recipes #healthy breakfast

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ahmed25646 · 1 year

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where to find tryptophan, the amino acid that heals mood and digestion?

By Lena Couffin Posted 3 hours ago, Update 3 hours ago Tryptophan is found in plant and animal proteins. Getty Images Tryptophan is necessary for mental and intestinal well-being. Two specialists specify its role in the body and the foods that are most richly endowed with it. To ensure a good mental and intestinal balance, we know that the content of the daily plates is essential. We know…

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#dietetic #Feed #feminine #figaro #health #healthy #Healthy eating #healthy food #madam #nutrition #nutrition and health #nutrition program #nutritional advice #regime #Serotonin #sleep #slimming #women

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honeytonedhottie · 2 months

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starting ur fitness girlie era⋆.ೃ࿔*:･🌷

starting ur fitness girlie era is actually super easy! its consistency and discipline where most ppl struggle. i hope this post can help make the sustenance of ur fitness girlie era super easy and fun + some fun working out resources to start ✨

FOR CLARITY ;

when starting anything, the most important thing, although cliche is starting from a place of love rather then hate. it feels better and is more sustainable in the long run.

be clear on your goals for ur fitness girlie era. is this something that u wanna maintain in ur day to day life for general health? do you wanna gain/lose some weight? do you just wanna be stronger?

knowing what ur trying to achieve makes finding workouts that target your goal specifically more easy (the more specific the better)

WHERE DOES NUTRITION COME INTO PLAY ;

you should be fueling ur body properly in order for ur body to function well when ur in ur fitness girlie era. if ur goal for example is to gain weight but u notice that u have a habit to eat very little, make a log.

WIEIAD LOG (NUTRITION CONTINUED) ;

i started a what i eat in a day log for a couple reasons. one bcuz i love lists and documenting things about myself, and two bcuz i wanted to make sure that i was eating well and eating good quality foods. bcuz i notice that when i eat well -> i feel well.

eat to fuel your body, dont eat just to eat

include fresh foods

make sure that you eat healthy portions (calling four almonds a meal is NOT healthy, and calling six pizza pies a meal is NOT healthy)

overall just be mindful of what u decide to fuel your body with. an easy drink that helps to be mindful with what u fuel ur body with is with SMOOTHIES.

im so sick of ppl sleeping on smoothies cuz if u dont like to directly eat vegetables or if u want an easy way to intake fresh fruits and veggies smoothies are the way to GO.

ROMANTICIZATION ;

the fun part of the whole journey, romanticization. made a pinterest board for ur fitness journey aesthetic and make it super pretty. invest in cute workout clothes to motivate urself to workout.

formulate a playlist for ur workout, something that gives u energy and motivates you. find a workout class or a youtube channel that you love. dont make working out BORING. get a workout buddy, make some video diary entries about working out/ur workout for the day.

make a blog that records whatever workout that u did. find fun ways to work out, like dancing or going on hot girl walks. create an atmosphere where u can work out and treat the time that u spend working out as a time to nurture and nourish your body.

PATIENCE AND PERSISTENCE ;

motivation isnt going to get u through a sustainable fitness girl journey, motivation can only get you so far. its DISCIPLINE that gets you the results that you want and consistency.

be patient with yourself even if u fall off ur routine and grind, ur only human so let yourself live. as long as you dont make falling off a habit, you'll be okay.

make sure that u emphasize the mind -> body connection bcuz thats super important. working out is not just about working up a sweat; it's about connecting with your body and embracing the mind-body connection.

FUN AND EFFECTIVE WAYS TO WORKOUT ;

le sserafim workout - i've done the le sserafim workout once or twice and it absolutely destroyed me 💀 but in a good way. its challenging but its also rly effective so i recommend.

dancing - if ur into dancing, find a way of dancing that u enjoy to do. some examples include ; ballet, kpop dances, jazz etc

join a sport - join a sport with a friend to make it more fun! but theres lots of different sports that u can play and not only is it good for ur health, but its also super fun

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femmefatalevibe · 10 months

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Femme Fatale Guide: Tips To Relieve Everyday Bloating

As someone who has dealt with chronic bloating for a lot of my life, here are some of my thoughts, observations, and recommendations. HUGE disclaimer: I am in no way an expert on this, a medical professional, nutritionist, or anything of the sort.

Especially for women, bloating can be a sign of gynecological issues (endometriosis, PCOS, hormone imbalances like estrogen dominance, and even a warning sign of ovarian cancer). So, if you experience constant bloating that doesn't get better with improved digestion, schedule an OB/GYN appointment ASAP to ensure that everything is okay on the women's health front.

Everyone's triggers are different, but for me, these are some of the common causes of bloating that I've noticed:

Lack of sleep

Stress

Eating too quickly or while stressed

Lack of movement/walking

Not drinking enough water

High-fat meals

Chewing gum

Carbonated drinks/alcohol

Here are some of my best tips, habits, and product recommendations to manage & minimize bloating:

Engage in a 1-minute diaphragmatic aka deep-belly breathing exercise in bed right after waking up and right before going to sleep (place one hand on the middle of your chest and the other in the central "hollow" area right below your rib cage)

Get at least 6-7 hours of sleep a night

Have a bowl of oatmeal (made with plain oats and water) with cinnamon and fruit every morning

Drink water before any coffee in the morning; Only having at most 16oz or one large mug of coffee before breakfast in the morning

Chew my food slowly, taking time between bites

Drink at least 8 large glasses of water daily

Take my Vitamin B12 and Vitamin D supplement daily (I love the Deva brand!)

Have avocados/use avocado oil as my primary fat source (I love nuts/nut butter, but they really bloat me, so find your trigger foods!); I've found a large salad with a romaine lettuce base, some veggies, avocado, and an ACV-based dressing works wonders to settle my stomach or steamed spinach with roasted root vegetables/potatoes

Use digestive enzymes when necessary (These digestive enzymes are my favorites!)

Take at least 30 minutes to walk/move around daily (Pilates, yoga, or bodyweight exercises also work)

Drink ginger tea or some herbal-based tea nightly (my long-time favorite is Bigelow Benefits Calm Stomach Ginger Peach Herbal Tea!)

Don't eat anything for at least 3 hours before bed

For trapped gas: Try lying on your stomach, engaging in the downward dog yoga position or fetal position on the left side, or doing an abdominal massage (rubbing in a circular motion from the right side of your pelvis up through your rib cage down and around the left side) all work well!

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jtl-fics · 11 months

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Fluent Freshman - Part 26

Nicky can’t help but bounce his legs as they sit in the waiting room at the hospital. He’s had to leave the waiting room a couple times already because in Aaron’s effort to comfort him, and wow how far they’ve come he’s really raised Aaron to be such a thoughtful young man, the jackass has unknowingly made four more Miss Congeniality references.

This is a waiting room full of nervous families and Nicky is NOT about to be the guy who can’t stop laughing because Aaron mentioned World Peace in a snapback at Kevin.

Nicky is not going to be the one to explain FF’s jokes. He MAY already be planning a Miss Congeniality movie night. Neil, Aaron, and Kevin may not remember but ANDREW will and watching Andrew realize his friend was referencing an AMAZING movie when talking about how he took out one of the FBIs most wanted was all he wanted at the moment.

Another nurse comes in and calls out “Elias Smith?” But Wymack doesn’t get up from his seat still sipping his now lukewarm coffee. There’s been 14 different times she’s called for a ‘Smith’ family but Wymack hasn’t moved for any of them and different waiting families have gotten up to get updates and taken back to see their family members.

Maybe he wants to see Andrew’s face a little less than he wants to see FF’s right now. He has his flowers on a chair next to him and a get well soon card that he’d had Wymack also sign. He was waiting for Smith’s grandma to come to see if she wanted in on some card real estate

“Seriously, how many Smiths got stabbed yesterday?” Kevin marvels.

“At this point it’s at least 12.” Aaron remarks.

“I’m at 14 not including Smithy.” Nicky says.

“At least we’ll finally get to find out Smith’s first name.” Kevin crosses his arms and leans back heavily into the chair, “I’m hungry.” He whines.

“Yeah, at least there’s that.” Nicky agrees because not knowing FF’s name at this point made him feel like an incredibly BAD friend. Even mores than the fact that Nicky raised the man that stabbed FF last night. He turns his thoughts away from those thoughts, “You wouldn’t be hungry if you hadn’t bitched about the breakfast burritos I had us pick up.” Nicky argues.

“It was greasy! I’m already slipping on my diet after Thanksgiving and eating that pie.” Kevin argues back.

Nicky can’t help but think of Kevin as a pageant contestant in that moment.

Nicky looks heavenward for the strength not to laugh.

“Then go get something.” Aaron says from Nicky’s side, “There’s gotta be a cafeteria or something around here.” Aaron adds.

“I don’t want to go alone.” Kevin shoots back and Nicky can HEAR Aaron roll his eyes.

“Fine, whatever I need more coffee anyways. Let’s go find a cafeteria.” Aaron says getting up and Nicky looks at his cousin, “Text us if you get a room number.” He says.

“Will do.” Nicky agrees.

Then it was two.

It’s about five minutes before, “David Wymack?”

Nicky’s head shoots to Wymack and he sees the smug amusement on their coach’s face.

That motherfucker.

Nicky followed Wymack up to the doctor in question. “How’s he doing?” Wymack asks.

“That’s what I wanted to talk to you about…” The doctor says and Nicky feels his stomach sink into his toes.

***

Neil has NEVER been more relieved to be out of a car and that includes the ones Lola had him in (though that might be because being out of those cars meant he was closer to his death by way of Nathan).

Granny Smith had not spoken a word unprompted since they had climbed into the car. Granny Smith had the exact same expressionless face as her grandson did but it is only now that Neil realizes that there was always some hint of emotion on FF’s face. Neil wasn’t great at knowing exactly what those emotions were but they were there.

Granny Smith’s rage was pretty hard to miss.

“I think she knows.” Andrew had said with his hands white knuckled at 10 and 2.

“How could she?” Neil questions. “Smith’s phone fell in that toilet before he got stabbed.” He says but he can feel the anger and can feel it directed towards them.

She had seemed so nice with Paul!

Though Paul didn’t have anything to do with her grandson getting stabbed. Neil could understand how that might sour any niceness.

Neil and Andrew had pulled into the parking lot and it was only then that Granny Smith leaned forward and pointed towards the entrance.

Words weren’t really necessary then.

Before Neil could even try and trudge through offering to bring her bag to her the woman was out of the back of the Maserati and through the sliding doors of the hospital.

“Maybe…maybe she’s just like that? Smith likes to sit in silence too?” Neil tries but Andrew doesn’t say anything as he turns the Maserati into the parking lot to find a space.

They walked in only to find the receptionist looking confusedly at Granny Smith as the woman spoke in rapid Polish but was getting nowhere.

Neil watched as Andrew squared his shoulders and walked up to her and tapped her on the shoulder. When she turned around she the fear and anger shown through in her expression. Neil could understand in a way. FF was her grandson and considering the fact that FF had likely gotten his interest in languages from learning Polish from her?

They’re probably close.

Neil is pretty sure that normal close family members worry like this.

Almost positive.

He may not have the best examples in his own life but he has watched enough television and enough movies to start to see what might be considered normal!

Really!

Anyways…

Andrew points towards the doors that would lead them towards the elevator that they could take up to the waiting room.

Neil watches as Granny Smith visibly struggles before nodding. Andrew holds out his hand and she stares at it before Andrew points at her bag.

She blinks, looking taken aback.

“I can carry it.” He offers.

It’s a few moments of looking between Andrew’s face and his hand before she hands over her bag.

Andrew puts it over his shoulder and the three of them silently made their way up. The elevator ride was slightly less excruciating than the car ride but only just.

They got off and saw Nicky, Wymack, and a Doctor.

“…so he may not wake up.” Neil hears and watches as Andrew’s shoulders go instantly tense and Neil feels his own heart jump into his throat.

Then Nicky laughs.

“Of course he’s sleepy!” Nicky throws his head back.

“Yes, he had a high level of cortisol, that’s the stress hormone, in his blood. He should wake up either late today or early tomorrow though.” The Doctor says.

“Oh thank GOD.” Nicky says with a relieved slump to his shoulders, “You really gotta work on how you start conversations like this Doc! I thought you were going to tell me Smithy died not that he’s just going to sleep like the dead for at least 18 more hours!” Nicky exclaims before his gaze slides off of the Doctor and onto their group. “Oh!” Nicky moves past the Doctor and stops in front of them. “You must be Smithy’s grandma!” He says and offers his hand like the sweet respectable young man that Nicky absolutely isn’t.

“Nicky, she doesn’t-“

“Ty musisz być Nicky! Jesteś taki przystojny, tak jak powiedział mój kurczaczek.” Granny Smith knocks his hand away and pinches his cheek. Nicky visibly melts at the warm tonę even if he doesn’t know what is being said to him.

“Oh!” Nicky says, “I hope I don’t butcher this, Dziękuję! Uwielbiałem Pani ciasto!” He says haltingly before pausing, “Nazywa go Pani swoim kurczakiem? Jakie to słodkie!” he says but this time his enthusiasm has the language come out more smoothly.

Granny Smith seems to light up even more. “Czyż nie?”

“Nicky, since when did you know Polish?” Andrew asks brows raised slightly in shock.

“What? You two aren’t the only ones who decided to learn a cute foreign language so you could have secret couple conversations.” Nicky huffs frowning at the two of them, “Erik’s company has an office in Poland, he thinks it might be fun to try living there for a while so we’ve been learning the last year and a half.” Nicky says, “Smithy’s been such a huge help on it too!” He adds.

Neil opens his mouth, thinks about it, and closes it.

That’s fair.

MASTERPOST FOR ALL PARTS OF FLUENT FRESHMAN AU

EDIT: 6/8/23: Thanks @shirlai for fixing my janky Polish for Nicky!

@i-have-three-feelings @blep-23 @dreamerking27 @fuckyeahjeanmoreau @belodensetdust @rainbowpineapplebottle @yarn-ace @iwouldlikesometea @lily-s-world @obscureshipsandchips @booklover242 @whataboutmyfries @sahturnos @pluto-pepsi @dreamerthinker @passinhosdetartaruga @leftunknownheart @aro-manita-muscaria @hologramsaredead @Chaoticgremlinswishtheycouldbeme @tntwme @tayspots @nick-scar @crazy-fangirl2524 @blue-jos10 @stabbyfoxandrew @splishsplashyouropinionistrash @sammichly @the-broken-pen @bitchesdoweknowu @very-small-flower @ghostlyboiii @its-a-paxycab @bisexual-genderfluid-fan @cheesecookie @theoneandonlylostsock @foxsoulcourt @blueleys @adverbialstarlight @elia-nna @can-i-just-stay-in-the-corner @nikodiangel @foxandcrow-inatrenchcoat @hallucinatedjosten @satanic-foxhole-court @vexingcosmos @chalilodimun @insectsgetcooked @angry-kid-with-no-money @queer-crows @lillyndra @themundanemudperson @readertodeath @apileofpillows @mortalsbowbeforeme @hellomynameismoo @next-level-mess @youreonlylow @interstellarfig @notprocrastinatingatalltoday @percyjacksonfan3 @queenofcrazy27 @bsmr261 @ghostlyscares @spencellio @adinthedarkroom @harpymoth @sufferingjustalilbit @anxietymoss @oddgreyhound @ohno-myhyperfixation-itsbroken @ken22789 @atiredvampire @isoldescorner @not--a--pipedream @azure-wing @bushbees @roonilwazlib-main @crumplelush @foldedaces-paperbirds @thesenseinnonsense @let-tyrants-fear @ketchupandfries @legowerewolf @deadlydodos @but-we-respect-his-craft @cariniqe @zanypersonapricotbiscuit @lesbian-blackbeard @lesbiansupernatural @silvermasquerade @thepeachfuzz @minniemariex @kazoo-the-demjin @gaypomegranate @ji-nk-ies @neilimfinejosten @omgrubelangel @itsyouitsmeorpheuseurydice @percabethotplove @cozyrosykay @foxyatlas

The requests to be added to the tag list keep being spread out across a few different areas. If I missed you please just ask again in the replies I promise I just missed you.

As stated before if you’re up here and I spelled it right but you didn’t get a notification there might be something switched around in your settings that won’t let me tag you properly?

Also if anyone fluent in Polish wants to correct me on any of the Polish wants to correct me / sends smoother Polish please do! I am just using Google Translate for GS.

Translations:

Ty musisz być Nicky! Jesteś taki przystojny, tak jak powiedział mój kurczaczek. = “You must be Nicky! You're so handsome, just like my chicken said.”

“Dziękuję! Uwielbiałem Pani ciasto!” = “Thank you! I loved your pie!”

“Nazywa go Pani swoim kurczakiem? Jakie to słodkie!” = “You call him your chicken? That’s so cute!”

“Czyż nie?” = “Isn’t it?”

#Fluent Freshman AU #Phew!#Finally got this one out #You might be wondering #Where did Aaron and Kevin go?#The answer is that Kevin saw the nutrition office #and was compelled to go ask for advice #Aaron left him there because he needs to find the cafeteria to get coffee #What happens first #Will Aaron get back to Kevin before the nutritionist runs out of patience?#Tune in to find out #Is Nicky about to experience the highs and lows of having a loving grandma?#Yes #Will Neil and Andrew get to experience those same highs and lows?#time will tell #It's me #I'm time #I will tell #I do think it's funny that I start feeling bad when I don't update this #and it's been like 4 days since the last update #which is not all that long ago #The OCD completionist that I am is taking a lot of joy just minesweeping the map in tears of the kingdom #I am one of those psychos that has to get all the korok seeds #I still have not progressed the plot #but I am free #AFTG AU #AFTG OC #AFTG #Andreil #My Fics

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gallusrostromegalus · 2 years

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Hey! Are there any plants you can recommend for an apartment garden intended to produce food? This is my first apartment after living in the country my whole life, and food is very expensive, so I want to plant a little pot garden, but I'd love some suggestions on what to put in it because I have no experience for growing in such limited space. What do you think would be best for producing food, but also looking nice and not needing much space?

Plants that you can grow in a pot that will produce a lot of filler-food really fast (like, you can start harvesting within 2-3 weeks of sprouting [though I'd really reccomend starts/baby plants and not seeds this late in summer]): Lettuce, kale, swiss chard, brocolini, broccoli, PEAS, Green Beans, radishes, zucchini and other summer squash. Use these to fill in meals/stretch out protiens/feel fuller/get more fiber in your diet. Not a lot of calories but the fiber and vitamins they have are good for you.

Plants you can grow in a pot that will produce a lot of flavors for you: Basil, thyme, rosemary, Parsley, sage, oregano, mint, marojam, bay laurel, and Dill. Nearly every fresh herb can be grown in a pot and while they don't make a lot of filler or calories, they do make what food you have taste a whole lot better.

Plants you can grow in a pot that take a lot longer to mature but will produce a TON of food all at once that can be frozen for later: Patio Tomatoes, winter squash, strawberries, carrots, POTATOES, garlic, onions, beets, beans you dry out for later like pinto and black beans. This will require storage space in your freezer or a cool dark place like a closet.

Not a Plant, but you can get grow kits and get a shitload of them really fast and grow them indoors: Mushrooms. Those mushroom kits WORK and will keep producing for a suprisngly long time.

CAVEATS:

I think all plants are pretty but I can't speak to what your apartment complex will or will not allow.

I also find tending the garden very relaxing so I think all plants are low-effort so don't take my word on what a normal amount of work is.

A lot of what you CAN grow will depend on how much sunlight and space you have, and how much soil you're willing/able to schlep up there, so you'd have to send me more precise specs on your space to get specific advice on what to plant, but think about A) what you'll actually eat B) look up the sunlight and space requirements of those crops C) look into as many vertical growing options as possible tbh. Peas will grow on any trellis even just some sticks or string, herbs can be wall-mounted, and other plants can pe put in pots on risers to get as many plants into the sunlight you have.

If food stability is a concern for you PLEASE look up the location, hours and requirements of your local food bank. It's there for everyone who needs it, including you.

You can also see if your city has a crop share program where you can get produce from local/nearby farmers at a big discount compared to the store. goo for you, your wallet AND the enviornment.

#Tomato advice blog #apartment gardening won't bring you to self-sufficiency #but it CAN help a lot with your nutrition and budget

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emmysclubhouse · 1 year

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make it a priority to fall unconditionally in love with your body. it has carried you through everything you have been through up until this point. it is you. and you deserve to be loved fully—especially by your self. you cannot escape yourself and it is so important to work towards the position that—even provided with the chance to do so—you would not consider escaping. you are enough.

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nice-profession-mechanic · 7 months

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Terrible things the commander has eaten:

Plasma (thief steal skill)

Random uncooked egg (thief steal skill)

Ambrosia (thief steal skill)

Time [in a bottle] (thief steal skill)

[Stick of] Mystery Meat (food item)

Avocado Smoothie (food item)

[Handful of Bjarni's] Rabbit Food (food item)

Crab Food (food item)

[Bowl of] Fly Soup (food item)

Flaming Fire Flakes (food item, legendary collection item)

Delicious Cave Spore (food item)

Prismatic Soylent (food item)

Honeypot Ant (food item, legendary collection item)

Toxic Bacon (HoT Hero Point, the toxin-cured hog)

Bloodstone Bisque (the only culinary use of bloodstone)

#gw2 #guild wars 2 #the commander is a statistical outlier and should not be used for nutritional advice #Aurene learned from the best: eat everything #i still think any time you fly though unbound/unstable magic the commander eats it like cotton-candy

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uselessandgay · 2 months

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Hello 👋 when I was trying to get muscles a few years back I struggled with getting enough protein (I was aiming for 1gm/pound of bodyweight). As a vegetarian how much do you rely on supplements vs your regular meals?

Also if you ever wanna share some of your fav vegetarian recipes I’d appreciate it.

Hi!

To me it looks like you might actually have been aiming for too much protein. The most efficacious amount of protein that you can consume is 70% of your desired body weight in grams of protein. While soy is a complete protein, it is important to consider other sources of protein that have complimentary amino acid profiles. Whey protein is a decent compliment to soy, and eggs are the gold standard for anabolic proteins.

Consistency is key to any sort of anabolism. You should be training your muscle groups to total failure at least one time per week. You should also avoid any systemic inflammation reduction (i.e., from NSAIDs like ibuprofen) as inflammation is the key mediating factor that leads to muscle growth. Additionally, check your hormones and consider hormonal optimization. 9 hours of sleep, avoidance of stress, plenty of sex, and the right window of calories is key. You should be eating between 250-500 calories more than you burn in order to have enough energy left over to build muscle. Good fats are very important as they improve HDL cholesterol which is the number one source of cholesterol for hormone synthesis. Finally, if your body is screaming for rest, do not exercise. It's key to rest when you need to rest so your muscle building can catch up. Overworking yourself will kill your body's ability to recover, meaning that there won't be any muscle growth.

Omelets and tofu are the best. Press out all the water in the tofu, put on soy sauce and a little corn starch that you season, and toss it in the air fryer with a vegetable. Smoothies are also great because they allow you to ingest a lot of protein powder (just make sure to drink them slowly). Typically I have one protein bar and 2-4 scoops of whey protein per day in addition to everything else.

Hope this helps,

Drew

#fitness advice #bodybuilding #nutrition #testosterone

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badvintagecooking · 5 months

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Food Combining For Easyer Digestion - Eating For Happiness

Survival Into The 21st Century: Planetary Healers Manual by Viktoras Pisces Kulvinskas. Omangod Press (1975).

#do not take nutrition advice from breatharians #food #recipe #recipes #cooking #vintage recipe #vintage cooking

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goldkirk · 3 months

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question: have any of you personally seen a dietician (not looking for experiences with nutritionists, only dieticians), and did you find it helpful or useful, and if you did see a dietician and you ALSO have seen a GI doctor, how did the experience compare for you in terms of helpfulness + how much you felt listened to and helped?

#i'm trying to figure out which doctor appointments I want to bother making and spending money about for potentially no return on investment #and right now i'm trying to figure out if I'd get way more practical help from a dietician or if I need to suck it up and find a #not-elderly not-male not-dismissive GI doctor first and THEN see a dietician #although I cannot afford a bunch of tests #so like???#trying to figure out if a dietician would be more helpful overall with me not HAVING any GI diagnoses or eating disorders #and just really struggling with food in both sensory ways and unpredictable digestion ways that don't correlate with food allergies #god i sometimes wish i had food allergies so i could have some predictability #but yeah. i'm leaning towards dietician but figured i should crowdsource experiences #since I know a lot of you have health issues you've also been trying to manage for years and probably have good advice #if it helps i'm also in a major city now and have a decent-but-not-great health insurance plan so I'm good on those two fronts #to do #health #I know a dietician can't diagnose anything but I'd love help figuring out how to get maximum nutrition even when i can barely eat anything #or when my body decides to start getting sick from or (tw emetophobia) puking up fiber or fatty foods #which thankfully isn't often #now that I do cannabis daily in microdosing I have so much less pain and bloating and nausea #but when it hits it HITS #and the last time I tried going without cannabis for a couple days and then eating a fiber muffin I was sick six times in one morning #and didn't get my normal eating ability back until dinnertime #luckily that's not normal for me #but my issues bounce up and down so much #and I lose weight so fast whenever my appetite goes from 'barely ever there' to 'negatively nonexistent'#and I had like. two months last year where I think i reached my body's natural healthy set weight #and i needed so much food but it felt so good energy wise and temperature wise #and i'd like to STAY THERE FFS #and I feel like a dietician would be helpful for making meal options for good #*good and hard and nuclear alert level eating difficulty times #anyway. crowdsourcing. yay!

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cazort · 3 months

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Life Hack: Red Lentils Improve Your Physical & Financial Health

If you do not regularly eat red lentils and you are not allergic to them or otherwise unable to eat them, and you want to experience an immediate improvement in your quality of life, health, and financial situation, you need to know about red lentils.

You can buy these dried for like $2.20 for a pound, or cheaper.

But here's the kicker. They are so easy to cook, even easier than regular green or brown lentils. They are a great lazy food, so easy that they are almost like an instant meal.

Unlike most dried beans, you don't need to soak them. Like, you need to rinse them, but that's it. Like put some in a bowl, cover with water and mix them until they all sink to the bottom, then pour off as much of the water as you can without spilling them. That's it. You rinsed them. They are now ready to cook.

Now you cook them by boiling them in a pot. They cook in 10 minutes. Unlike green lentils which take more like 40 minutes if not soaked. Only 10 minutes and they're soft. If you want them firmer you can cook them shorter, like 8 minutes.

They are so forgiving. I don't even measure the water, like if you put more water in, they come out thinner and soupier. Less water, they come out thicker like a stew. You can cook them less than 10 minutes or more and they will still taste great.

They are incredibly nutritious. If I'm having them as the main thing for dinner, I eat about 1/2 cup dried which turns into maybe about a cup cooked, depending on how much water I added. This much has:

23 grams of protein

36% of your fiber

41% of your B1

23% B6

49% of your Folate / B9

139% Copper

39% Iron

13% Magnesium

14% Potassium

31% Zinc

240mg Omega 3 fat (ALA) or about 15-22%

Pretty much no unhealthy things for most people.

These nutrients are a big deal. A lot of people are deficient in folate, iron, magnesium, zinc, and some in copper, so these are hitting a bunch of common nutritional deficiencies. And they're so high in iron and Folate, B1, and Zinc that if you eat these you're unlikely to end up with a deficiency in any of these nutrients.

And just to let this sink in, this is more protein than 3oz of chicken. And that $2.20 container? It contains 5 servings like the one above. The protein cost about 2 cents per gram which is incredibly cheap as protein sources go. The protein quality (in terms of balance of amino acids) is better than some beans too, i.e. it is relatively more complete than a number of types of beans.

I also love how I feel after eating these. Like sometimes eating too many beans gives me gas. But not these, when I buy dried red lentils and cook them like described above, I feel light and energetic and have no problem with gas.

There is strong evidence that eating lentils is protective against heart disease and cancer so they can help you live longer too.

You can also add so many things to them. The basic thing is to add just the right amount of salt, but when I'm cooking them, I like to add olive oil, spices, herbs, and also dice up some carrots and other vegetables, even something like broccoli. Because they cook fast, you want to dice stuff up into small cubes if you throw it in, so the other ingredients will also cook fast.

I wish I had discovered this food earlier in life. I have been eating lentils for years but for some reason never tried the red ones and never realized they are so much easier to cook. Yeah, other ones are great too but they cook much slower and thus require much more time/effort.

#lentils #food #financial advice #healthy food #nutrition

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ahmed25646 · 1 year

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where to find tryptophan, the amino acid that heals mood and digestion?

By Lena Couffin Posted 10 minutes ago, Update just now Tryptophan is found in plant and animal proteins. Getty Images Tryptophan is necessary for mental and intestinal well-being. Two specialists specify its role in the body and the foods that are most richly endowed with it. To ensure a good mental and intestinal balance, we know that the content of the daily plates is essential. We know…

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neurodiverse-adulthood · 6 months

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Nourishing with a Low Appetite: Primary Edition

Inspired by low appetite & a lifelong complicated relationship with nourishment.

Sufficiently nourishing is critical to wellness and functioning. It can be hindered by disordered thoughts & habits, brain-body disconnect, and low appetite. This list is meant to help with nourishment and weight care!

Many of these get at efficiency. Aim to get in maximum caloric & nutritional value per bite, since you can't take many. > I am not a professional-- just a struggling ND adult trying to put their Bachelor degree in psychology to good use!

x x x x x x x x x

↖️ Top left: Meal bars

high nutritional concentration, low spoon use

⬆️ Top middle: Fruit & vegetable pouches

hydration & nutrients, enjoyable & sensory-easy format

↗️ Top right: Ready-made microwave meals *

filling & substantial, high nutritional concentration, low spoon use

⬅️ Middle left: Multivitamins

high nutritional concentration

🫵 Middle middle: Fruit popsicles

hydration & nutrients, enjoyable & sensory-easy format

➡️ Middle right: Reminder app

keep on track, combat inattention and interroception

↙️ Bottom left: Eating affirmations

helps make eating feel safe & okay, improve relationship with body & food

⬇️ Bottom middle: Nutrition drink

high nutritional (& caloric) concentration

↘️ Bottom right: Accessible food prep/storage

Keeping food, supplies, & appliances in your "safe space" (e.g. next to your bed) lowered spoon use, helps make eating feel safe & okay

* brands for vegans and vegetarians: Saffron Road, Annie Chun, The Good Bean, Loma Linda Brand, Somos, Fillos, Tasty Bite, Healthy Choice, Marie Callender's

See also: upcoming tummy and digestive care posts, low appetite secondary edition

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femmefatalevibe · 1 year

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Femme Fatale Guide: Tips For Mindful, Healthy Eating

Be mindful of the foods you keep at home: While I'm not a fan of restriction (especially of entire macronutrients), know yourself well enough to help yourself prevent binging on trigger foods that you start overeating when stressed, tired, etc. My rule of thumb is if I would be uncomfortable having 2 servings of something in a sitting, it doesn't belong in my fridge/freezer/pantry. Keep those treats for socializing or outside of the home.

Discover a selection of healthy meals, snacks, and staple items you love: Physical, nutritional, and emotional satisfaction are all essential to keep your cravings in check. Consider the 5 or so lunches/dinners you love and 1-3 breakfast options, at least 1-2 sweet and savory snacks (like fruit, popcorn, edamame, etc.) to create a simple rotation to keep you satisfied throughout the week. Experiment with different recipes/produce/spices/low sugar & low-fat condiments and seasonings to find what combinations taste the best to you.

Check-in with yourself before eating: Ensure that you're eating due to true hunger rather than feelings of boredom, stress, sadness, etc. If you have the urge to emotionally eat, try to get moving by shaking your arms, dancing around your room, taking a walk, etc. for at least 5-10 minutes before considering getting something to eat.

Enjoy mindful eating: Eat with as few distractions as possible. Take your time to enjoy the food. Take small bites, put your utensils down between bites, and chew slowly. Check in with yourself throughout the eating experience to reconnect with your hungry cues as you get through the plate or bowl of food. See if your hunger is decreasing and how full you feel throughout the experience. Make eating its own separate and enjoyable activity whenever possible.

Have indulgent teas, coffees, and fruit water on hand: Eat if you're truly hungry. But, for the times you're bored or stressed, having a vanilla or cinnamon tea, a cup of cold brew, or a lemon/fruit-infused water can satisfy your desire for some palette simulation

Don't get into a binge-restrict cycle: Allow yourself to eat when you're truly hungry, otherwise, you will overcompensate at a later date. A good litmus test to see if you're truly hungry is to reflect on whether multiple food options could satisfy your current desire for food. If only one food or unhealthy options sound desirable, you're probably experiencing a craving rather than true hunger.

Stay hydrated & get enough sleep: Drinking enough water and a full night's rest are essential to prevent energy crashes that increase your hunger and decrease your inhibitions to give into stress binges or choose unhealthy options. Always keep a glass of water by your side when working, watching TV, etc. to prevent dehydration or a general lack of fluids. Give yourself a loose sleep schedule with an hour or so grace period for your ideal bedtime and wake-up time for the workweek and the weekends.

Ensure you're meeting all of your vitamin requirements: Your body will naturally feel sluggish and more susceptible to cravings if you're not getting enough of certain nutrients on a regular basis. I always supplement with B12 and vitamin D as someone who's been vegan for over a decade. Make sure your diet incorporates nutrients like iron, magnesium, and zinc (common nutrient deficiencies).

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h0neyfreak · 6 months

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I’m gonna share another very useful approach to life as an adult with ADHD: cooking and nutrition edition.

The American idea that dinner is “meat/protein with a veggie and a side” and that this is somehow an easy thing to prepare is a lie. That’s so much work. Sometimes I like making a meal that requires a lot of effort but that’s not sustainable for my average weeknight dinner.

I would like to instead introduce you to my world of Sauce Based Cooking. It is predicated on the idea that the “one pan meal” is not a category of recipe but rather a decision made by the chef. There are some deviations (some meals require a pasta pot and/or sheet pan) but that’s still way less than a lot of recipes call for. If it requires a blender, simply close the link and step away.

Rules for Sauce Based Cooking Freedom:

Have more spices/flavorful pastes than you know what to do with. Better than Bouillon and miso paste and curry paste and spice mixes etc etc. You are not running an authentic Tex-Mex restaurant from your kitchen just get the taco seasoning packets.

If you eat meat, you should be buying bone-in skin-on chicken thighs. Not chicken breasts. You can braise a chicken thigh for two hours and it will only get tastier and better. Cooking a chicken breast is stressful and requires a level of precision im not prepared to give to a chicken.

Focus on learning to make tasty BASES. You have learned if you make it and it tastes good to you. Nail down a good cream sauce, perfect your 20 minute marinara, learn a coconut curry, figure out the basic components of a marinade. Add some ground ginger to your chicken soup and thank me later. Then cooking is just beating protein and veggies into submission under your sauces and above your grains.

Don’t try and make ~dishes~. I call this “Zelda cooking.” You need something that you enjoy eating and gives you the nutrients you need to function. Prep vegetables and proteins you like and dump them into a sauce you also like. Add some polenta or bread or rice or couscous or any other grain to soak up the sauce and make it filling and satisfying. 9 times out of 10 it’s gonna work. The only decision you need to make is the flavor profile of the sauce.

Buy the precut vegetables. I know. It feels wasteful. So much plastic. But I promise you it’s way more wasteful to throw out half your groceries and order Uber eats 5 days in a row because you never managed to chop an onion. It’s okay. Precut/frozen vegetables and canned ingredients and prepared food items are going to be your lifeline. I can turn a rotisserie chicken and plastic tub of mirepoix (pre chopped onions, celery and carrots) into a delectable soup with just things in my pantry at this very moment.

Same as above but line the pan with foil. Save yourself a dish.

Add at least one vegetable to everything you cook. This might be controversial but you need fiber. And all sorts of other vitamins and minerals that things like kale and carrots and sweet potatoes have. My go to is canned chickpeas. A jar of marinara plus some canned chickpeas and kale is suddenly a hearty and filling topping for pasta that’s gonna satisfy me way more than just the pasta and sauce. And all I had to do was dump a can and a bag into the pot. That’s not a dish that really exists or has a recipe but it’s Sauce Based and I eat it a lot.

Keep some fortified cereal (most cereal is fortified by default) and trail mix on hand. Sometimes I get in a funk and order a lot of takeout or just eat a lot of carbs and not much else and then get woozy because I’m a little dumb and don’t eat a lot of animal products so all my Nutrients are low and that makes cooking harder. Fortified cereal and trail mix together will have most of the stuff you need to get rid of the lightheaded wooziness (iron and b12 and fats and sugar) in a dense little package that’s easy to munch on while cooking.

Finally, I know online recipes and Pinterest are great and wonderful but get proper cookbooks whenever you can. The first reason is that even with AdBlocker online recipes are a minefield and can be distracting and frustrating and overwhelming which are all things you don’t want when knives and hot pans are around. The second is that you will learn so much about cooking from a proper cookbook and the better you are at cooking the easier and faster it goes. ThriftBooks has plenty as will your local library or even older relatives. Ones like “Cook What You Have” by Christopher Kimball and “The New York Times Cooking No-Recipe Recipes” book and the classic “The Art of Simple Food” by Alice Waters are great.

#adhd advice #adhd tips #adhd adult #living with adhd #cooking #food #nutrition #nutrients #adhd nutrition #cooking tips #cooking advice

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