mindbytesworld

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THROUGH THE STUDENTS LENS: ZUMBA STUDIO

At IILM University, student life goes beyond classrooms. There’s one place that really captures the essence of fun and creativity, the Zumba Studio.

The Zumba Studio has become more than just a place to sweat, it’s a full-blown student hub. Walk in at any given time and you’ll see a mix of things happening, a dance rehearsal, a mix of melodies, or students just sitting and chilling.

The energy in the studio is always high. It’s the perfect escape from a packed schedule, a place where one can relax, breathe, and just be themselves. Some drop by to practice dance routines for upcoming fests, while others swing by just to vibe with friends or even brainstorm club events.

What makes the Zumba Studio really special is that it’s open to everyone. Whether you're part of a cultural club or someone who just wants a little time between classes, the zumba studio is for you. No judgment, just vibe.

And let’s be honest, every university needs that one spot where students feel free to be themselves and relax. For IILM, that spot is the Zumba Studio.



[mindbytesworld]

Social Media Eats First

Welcome to the world where social media meets food. Where what we eat, when we eat, and even how guilty we feel about that 2 a.m. pizza is increasingly influenced by curated feeds.

Social media didn’t invent food photography, but it sure made it competitive. If your meal isn’t symmetrical, color-coordinated, or plated like a Michelin-starred dish, is it even worthy of the 'gram?

This obsession has led many of us to value appearance over taste. But let’s be real: sometimes the messiest, sloppiest sandwich is the one that truly feeds the soul.

You’re scrolling at 11 p.m., already in bed, and someone posts an alfredo pasta that looks like it could change your life. Suddenly, your humble daal feels like betrayal. You weren't hungry 5 minutes ago. Now you’re considering Postmates and reevaluating your life choices.

This constant stream of delicious content creates something we can call “food FOMO” (Fear Of Missing Out on meals that probably cost a lot)

On one side of the feed, you’ve got influencers blending kale smoothies, talking about gut health. On the other side, there’s someone deep-frying a wheel of cheese and dipping it into ketchup like it’s a championship.

Its effects?

Many complain about feeling conflicted or even guilty about their food choices after spending time on social platforms. Social media has a way of turning food into a comparison game. Are you eating the right things? Are you doing it aesthetically enough? Should you be intermittent fasting or trying that thing where you only eat in colors?

Thanks to TikTok and Instagram, suddenly everyone’s a chef. Your friend who once burned maggie is now garnishing butter boards and making 3-ingredient pasta that somehow looks like art. It’s inspiring, until you try it yourself and end up with something that could be used as construction material.

Despite the occasional food guilt spiral and absurd latte art expectations, social media can be a wonderful place to learn, share, and be inspired. It’s helped people with dietary restrictions find community, taught millions of us how to cook during lockdown, and yes—it gave us Dalgona coffee. That was fun while it lasted.

CTA: for further discussions, drop a mail at saba_t2000@yahoo.com

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Say bye to the Anxiety Monster while eating

Anxiety can creep into many parts of our lives, and mealtime is no exception and anxiety during meals can make eating feel like a chore instead of a moment of enjoyment. The good news is that there are practical ways to calm anxiety while eating, so you can enjoy your food and feel more at ease.

1. Create a Relaxed Space

Sometimes, the environment in which you’re eating can impact how calm or anxious you feel. If you’re eating in front of the TV or rushing through a meal while distracted by work or social media, your mind stays in a stressed-out state. To combat this, try to create a peaceful, calming environment where you can focus solely on eating.

2. Slow Down and Savor Each Bite

When you’re anxious, it’s easy to rush through meals, but eating too quickly can make you feel even more stressed. Slowing down can actually help calm your body and mind. Try taking smaller bites of your food and actually enjoying it.

3. Breathe Deeply

When anxiety strikes, we often breathe in a shallow, quick way, which can increase feelings of stress. Deep breathing, on the other hand, helps activate your body’s relaxation response, allowing you to feel calmer.

Try practicing deep breathing for a few minutes before or during meals to help lower anxiety.

4. Stop Overthinking Food Choices

A lot of anxiety around eating comes from overthinking food choices, worrying about whether you’re eating the “right” things, counting calories, or stressing about what’s healthy. Listen to Your Body! Try eating when you’re hungry, and stop when you’re full. Trusting your body’s signals can reduce the pressure around eating and help you avoid getting caught up in rules or restrictions.

5. Eat Regularly

When we skip meals or wait too long between them, it can lead to irritability, low blood sugar, and, yes, anxiety. Regular, balanced meals help keep your energy stable and your mood in check. Avoid skipping meals or waiting too long to eat, as it can make anxiety worse.

6. Stay Hydrated

Dehydration can sometimes mimic or worsen feelings of anxiety. It’s important to drink enough water throughout the day, especially during meals.

Drink Water! Having a glass of water with your meal can help with digestion and also keep you feeling more relaxed.

7. Avoid Too Much Caffeine

While caffeine can give you a boost of energy, it can also increase feelings of nervousness or anxiety. If you’re prone to anxiety, try limiting your intake of caffeinated beverages, especially around mealtime.

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That one friend who always seems to have it all together(Spoiler: They Don’t)

We all do it. You scroll through social media, bump into an old friend, or chat with someone, and suddenly think, "Why don’t I have my life together like them?" The urge to compare ourselves to others is a part of being human, but it can be exhausting.

IT’S A TRAP!!

The pressure to compare ourselves is nothing new. Back in the day, humans used comparisons for survival — figuring out who to trust, what to eat, and who had the best cave. But today, we’re comparing who has the best job, the perfect relationship, or the most "aesthetic" vacation. We scroll through Instagram and wonder how everyone seems to have their life in perfect order while we’re still trying to figure out day-to-day plans.

Social media amplifies this habit. The flawless selfies and picture-perfect vacations are only the highlights, not the reality. Life isn’t a competition; it’s more like a buffet. Some people may be ahead in one area of life, but it doesn’t mean you’re falling behind. Your timeline is yours alone.

Social media can fuel self-doubt by fostering constant comparison to curated, often unrealistic, portrayals of others' lives, leading to feelings of inadequacy and low self-esteem.

Comparison Culture:

Social media platforms encourage users to share highlight reels of their lives, creating an environment where individuals are constantly exposed to what appears to be the "perfect" lives of others.

Unrealistic Standards:

This curated content often presents idealized images and lifestyles, setting up unrealistic expectations and standards for appearance, achievements, and relationships.

Fear of Missing Out (FOMO):

The constant activities on social media can lead to a "fear of missing out," causing individuals to feel anxious about what they might be missing out on.

Body Image Issues:

Social media platforms often promote unrealistic beauty standards, which can lead to body image issues and feelings of self-doubt, particularly among young people.

Validation:

The pursuit of likes and comments can shift an individual's sense of self-worth to depend mainly on others reactions, contributing to reduced self-esteem and increased self-doubt.

Self-Destructive Patterns:

Social media and ADHD can contribute significantly to self-destructive patterns and self-doubt.

CTA: For more information, feel free to drop me a mail at saba_t2000@yahoo.com

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6 Foods that will help u after a binge

Have you ever found u having those tummy aches after a binge? Here are some thinga u can have that are guilt free and will help relieve u! 1. Ginger tea-

Ginger helps relax the muscles in your digestive tract to get the gas out.

2. Banana-

Too much sodium intake? Don’t worry, have a banana to stabalise the blood pressure rise. Bananas are packed woth potassium which can help level out blood pressure.

3. Orange-

This zesty and tasty fruit is packed with vitamin C which boosts metabolism and helps in digestion of fats.

4. Broccoli-

It instantly boosts your mood since it contains magnesium. Bingeing has a link with low moods, so a broccoli will definitely help!

5. Water

Drink lots of water to flush out that past binge out your system.

6. Strawberries-

Low in calorie, high in fiber and contain antioxidants, perfect to help flush that binge away.

CTA: For any queries, you can reach out to me at saba_t2000@yahoo.com

[mindbytesworld]

What Does Eating "Normally" Really Mean?

Eating "normally" isn’t about sticking to strict diets or following every food trend. It’s about balance and listening to your body.

Here’s what it looks like-

1. Eating When you're Hungry and putting a halt on it when You're Full

You eat because your body needs food, not because the clock says it's time. When you're full, you stop. Listen to your hunger cues.

2. No Restriction, Just Variety

You should enjoy a mix of foods without labeling them as "good" or "bad." It’s not about cutting out carbs or sugar, it's about finding balance and not stressing over every bite.

For a more in-depth understanding, click the link given below-

3. Don’t Overthink It

Food isn’t always on your mind. You eat, enjoy it, and move on with your day. No obsessive calorie counting or replaying every meal.

4. Be flexible

Plans change. If you’re at a party and there’s pizza, you enjoy it. You don’t need to feel bad about it later.

5. Be Kind to Yourself

Instead of punishing yourself for eating something you enjoy, you can enjoy it without guilt. Food is for enjoyment, not shame.

6. No Extreme Rules

There are no strict food rules. You make choices that feel good for your body and don’t beat yourself up if you don’t follow some perfect diet plan.

So, eating "normally" means no stress, no guilt, just nourishing your body and enjoying life!

CTA: For any more queries, drop a mail at saba_t2000@yahoo.com

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Is your diet actually doing you any good?

What is Diet Culture?

Diet culture promotes the idea that constant restriction and chasing unrealistic body standards is the key to happiness. It makes us feel guilty for eating something indulgent and glorifies certain body types as “ideal.” But here’s the catch: following these rules often leads to frustration, stress, and a distorted relationship with food.

for more information on the ongoing diet culture-click the above link

You might think, “I’ll be so much happier when I lose 10 pounds,” but research shows happiness isn’t tied to weight loss. The constant pursuit of thinness often leads to more dissatisfaction, not contentment. There’s always another goal to chase, and you end up feeling like a hamster on a wheel.

What Do You Actually Want?

Instead of obsessing over losing weight to meet societal standards, ask yourself: What do I actually want for my body and mind? Do you want more energy, strength, or confidence? True happiness comes from feeling good in your skin, not from fitting a certain size.

How can YOU Break Free?

1. Listen to Your Body: Eat when you’re hungry, stop when you’re full.

2. Focus on Health: Exercise for strength, not just calories.

3. Ditch the Guilt: Enjoy your food without shame.

4. Find What Works for You: A healthy routine is personal—find what feels right.

Is diet culture helping you? Probably not. It’s time to focus on feeling good, not chasing a number on the scale. True well-being comes when we stop worrying about fitting into an ideal and start listening to our own needs. So, how about enjoying that donut without guilt? It’s a small victory in breaking free from diet culture.

CTA: for further inquiry, drop a mail at saba_t2000@yahoo.com

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Top 5 ways to control your cravings

Let’s face it, cravings are like that friend who just won’t leave you alone, always showing up at the worst times, like when you're trying to eat healthy, or when you’re already 2 minutes into a Netflix binge. Here are some ways to kick those cravings to the curb, without having to call in reinforcements (aka, a whole pizza).

1. Drink Water

You know that feeling when you’re about to devour an entire bag of chips but then realize you're actually just dehydrated? Happens to the best of us. Try drinking a glass of water before reaching for that snack. You might not need the snacks after all, and your skin will thank you too!

2. Eat Balanced Meals

Ever notice how the more you skip meals, the more likely you are to attack your kitchen like a ravenous beast at midnight? Eating meals with protein, fiber, and healthy fats keeps your blood sugar in check, so when a craving comes along, you can politely tell it to go away because you're not hungry.

3. Distract Yourself

(Because Cravings Are Just Drama Queens)

When cravings strike, distract yourself with something that requires actual brainpower. Take a walk, do some jumping jacks, or even call your bestfriend and tell her about your new “food drama.” Chances are, the craving will lose interest.

4. Get Enough Sleep

When you don’t get enough sleep, your body gets confused and decides that a sugary snack is the answer to everything. So, if you find yourself craving that midnight chocolate bar, maybe it’s not chocolate—you’re just in desperate need of a nap.

5. Mindful Eating

Take a Moment to Ask Yourself: “Do I Really Need This?”

When a craving hits, take a beat and ask yourself, “Am I really hungry or just bored?” If you’re not actually hungry, you’ll be surprised how easy it is to ignore that cupcake in the corner (unless it’s chocolate…then we talk).

CTA: For further questions, mail me at @saba_t2000@yahoo.com

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A bite turns to a Crisis?

One thing everyone struggles with in todays world is binge eating. Sometimes, ignoring those little cravings make us end up finishing the entire pack of snacks in one sitting. And then suddenly, the guilt comes creeping in. “What have I done?”, “How could I have eaten so much by myself?”, confusing your stomach with whether you had guilt for desert or some delicious fudge brownie.

Ever had that moment when you’re snacking, and you tell yourself, “Just one more bite”? But deep down, you know that one more bite will turn into 10, and that small craving turns into a full-blown binge. Psychologically, this is our brain trying to fulfill a momentary desire, and we justify it with, “It’s okay, just this once!”

But the real problem is – it’s never “just this once.” The brain creates a sense of pleasure, tricking us into thinking that one more bite will satisfy us, but in reality, it just activates the cycle of hunger for more.

The following will help you delve deeper into binge eating and its symptoms.

Binge eating is often linked to emotional triggers. Stress, sadness, boredom, or even happiness can make us turn to food for comfort. Food becomes a temporary relief, like a quick fix. When we’re sad, a tub of ice cream feels like a friend. When we’re stressed, chips feel like a reward.

But here’s the catch – that sense of relief is short-lived. Food can soothe our emotions in the moment, but it doesn’t address the underlying feelings and when the food is gone, the emotions come running back, sometimes even stronger than before.

Here’s a common pattern – binge eating leads to guilt, guilt leads to self-criticism, and the cycle repeats. You feel bad about overeating, and instead of dealing with why you ate in the first place, you just keep pushing the guilt down. This creates a vicious cycle where food becomes both the source of comfort and your enemy.

The worst part? You convince yourself that eating even more will somehow ease the guilt. So, the cycle of binge eating keeps going on. It’s like your brain has a weird way of comforting you with food, even though you know it’s not helping in the long run.

Binge eating is more than just a habit; it’s often a psychological coping mechanism that provides temporary relief but doesn’t solve the underlying emotional needs. While food can be comforting, it’s important to find healthier ways to manage stress and emotions, like talking to someone, exercising, or doing something creative.

Remember, you’re not alone in this struggle. We all go through it. But instead of running to the fridge every time we’re upset or stressed, let’s try to break the cycle – one bite at a time. And if you slip up? Well, hey, we’re all human. Just make sure your next snack is a little more mindful.

CTA: For further questions, pls contact me at saba_t2000@yahoo.com

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Situationships with food

source: pinterest

Ahhhh, How amazing was the pizza we just had? Perfect amount of cheese, sauce andddd chicken. It’s weird though, as much as I enjoyed the flavours of the pizza, there is a feeling of guilt stemming in my head, “too fat, you’re gaining so much weight and eating so much?”.

Let’s be real for a moment- when it comes to food, we’ve all got a complicated relationship with it. It’s almost like food is the ex you can’t decide if you love or hate, and somehow, you just keep going back to it.

Are you in a situationship with food?

You might really enjoy the taste of certain foods but also feel bad afterward, especially if they’re worried about overindulging or the health consequences. This creates a conflicted relationship with food, where eating can be both enjoyable and stressful at the same time.

Let’s break it down, with some humor, personal experience, and maybe a few “aha” moments along the way.

It’s a habit though…

From childhood, we’re often conditioned to associate food with care and affection. when you were sick, did your parents give you soup or a warm drink? When you were sad, was there an ice cream tub or a pizza waiting for you? These early connections between food and emotional comfort can carry over into adulthood.

When you're feeling low, eating that chocolate cake or ordering takeout isn't just about how it tastes; it's about the comfort it gives you. For a little while, it helps take your mind off things and makes you feel better, even if it's just for a short time.

This type of emotional eating is linked to self-regulation. When we're unable to manage negative feelings or stress, we turn to food as a way to cope. However, the relief is temporary, and the emotional fallout—guilt, shame, and frustration—often follows.

I overate…AGAIN

After we’ve overindulged—whether it’s on a whole pizza or a bag of chips—many of us are left feeling a deep sense of guilt. "Why did I eat that?" "I have no self-control." These thoughts spiral, and suddenly, the joy of eating has turned into a psychological burden.

This is where cognitive dissonance comes into play. We experience mental discomfort because our actions (eating foods we "shouldn’t") contradict our beliefs about healthy living or self-control. To reduce this discomfort, some people engage in extreme dieting or exercise to "make up" for the extreme damage they have done to their body by eating.

Its Negative effects- This cycle of indulgence and guilt can perpetuate negative emotions and contribute to disordered eating patterns.

Body-consciousness

“How could i eat a whole medium pizza by myself, no more food for the day, and ill go on a full diet”, Do you often find yourself speaking to yourself negatively after a tasty treat, that you probably deserved?

Dieting and food restriction can have significant psychological effects, often leading to stress, anxiety, and negative body image. The constant focus on controlling food intake might create obsessive thoughts and feelings of guilt when breaking the diet, fueling cycles of shame, guilt and restrictive behaviors. This reliance on unhealthy external food rules becomes a source of reward and punishment.

Not only does the pressure of maintaining your diet erode your self-worth, but also impact your overall well-being massively. It may lead to frustration, and in some cases binge-eating. )

Break the Norms!!

Why does it matter what the society has to say about your body, your body is a temple, respect it and it will give you so much. Let go of that inner critic who thinks a "cheat day" means you're a complete failure (Let me be real, my inner voice always yells “you fat disappointment” each time i enjoy a lovely truffle cake).

source: chillbynette.medium.com

Acceptance is the art of learning to trust your body and not letting the scale define your worth cuz, spoiler alert, it doesn't! It’s realizing you don’t need to look like the women on the cover of vogue to be happy or healthy (though, if you do, I see you girl). Self-acceptance involves learning how to live in balance- being able to enjoy the food you love, whilst staying healthy enough to function and go through the day without fear. In the end, it's about making peace with both the food and yourself—because life’s too short to obsess over every bite.

CTA: In case in you have any questions, feel free to drop a mail saba_t2000@yahoo.com

[mindbytesworld]

The Mental Effects of What We eat

You’ve just gone overboard with pizza and wings, and now you’re feeling guilty about it, kicking yourself for not making the best food choices. We’ve all had those moments. It’s easy to get caught up in the guilt and self-criticism after indulging in something a little too much. But the truth is, overeating happens to the best of us.

We’re all human, and food is meant to be enjoyed, not feared. So, it’s important that you understand your relationship with food: The why we feel a certain way after just having eaten food.

The connection between food and mental health is real and powerful. What we put on our plates doesn’t just act as a fuel for our bodies, it affects our mental health too! Lets delve into how the food we eat might influence our mood, emotions and mental well-being.

The Psychology of Eating

What we eat affects how we feel. Eating the right amount helps us feel good, but overeating or undereating can impact our health and lead to negative feelings about food.

Making healthier, mindful choices can help manage overeating and boost energy, clarity, and calm.

Benefits of better eating habits include:

- More energy and focus

- A healthier relationship with food

- Improved health

- Easier movement

- A positive body image

Blood Sugar and Mood Swings

Eating foods that are high in sugar or refined carbs causes a rapid spike in blood sugar(oopsies). This gives you an energy boost for a short time, but once that sugar crashes, you can feel irritable, tired, and even anxious. Eating whole foods like fruits, vegetables, and whole grains, which release energy slowly, can help keep your mood more stable.

Gut Health and Mental Health

Did you know that your gut and brain are connected? The study of “psychoneuroimmunology” tells us that there is a direct link between what your mind and gut. A healthy gut means a happier mind. Probiotics, which are found in foods like yogurt help support the good bacteria in your gut. When your gut health is balanced, it can positively influence your mood, reduce stress, and even improve your ability to think clearly. So lets say no to a poor diet that may just lead to problems of depression and anxiety.

Caffeine?….or mental health

Many of us rely on caffeine to wake up or stay focused, but too much can cause stress and anxiety. While a cup of coffee or tea in moderation can boost alertness, drinking too much caffeine can make you feel jittery, anxious, or even cause sleep problems. Feeling a little on edge? Say bye-bye to caffeine.

Conclusion: Food for Thought

What you eat can either give your brain the fuel it needs to function at its best or leave you feeling like you’re running on empty.

So next time you're sitting down for a meal, remember: your brain needs food too, and the strike of balance is the way to go!