#Food For Healthy Weight Loss

[foodiebby]

Ricecakes Mealspø

Make your rice cakes taste and look more interesting :)

Pictures from pinterest

[verybarbarianpuppy2]

Sriracha tuna with rice, shaved cucumbers, and chili oil with seaweed to fold it in

Buldak carbonara ramen 🍜 with low fat mozzarella cheese and a soft-boiled egg

Brown sugar cinnamon latte with Dr. Prager’s veggie patty, 1 slice wheat toast, and two eggs 🍳

Kodiak pancake mix with milk microwaved for two minutes : topped with frozen blueberries 🫐 and peanut butter with a dirty chai latte ☕️

Some more mealspo but bigger portions! Could be OMADs if that’s your thing! They’re also pretty high in protein! 💕🫶🏼

Also if you want my specific recipes for any of my meals or drinks feel free to ask!!

[nightbunnysong]

How neuroscience-backed practices can boost your long-term health and cognitive function

In the pursuit of optimizing both mental and physical well-being, neuroscientific research offers valuable insights into specific practices that have long-term benefits. Below are four highly effective habits supported by science that you can incorporate into your daily routine to improve brain health and overall wellness.

1. Practice 20 minutes of diaphragmatic breathing every day

Diaphragmatic breathing, also known as deep breathing, activates the vagus nerve, a crucial component of the parasympathetic nervous system. This type of breathing helps reduce cortisol production and lowers heart rate, creating a state of calm. Over time, regular practice of diaphragmatic breathing can significantly reduce chronic stress, improve emotional regulation, and enhance cardiovascular health.

Scientific support: studies have shown that consistent diaphragmatic breathing can alter the body's stress response, leading to long-term benefits such as lower blood pressure and improved heart rate variability—an indicator of cardiovascular resilience.

2. Engage in moderate physical activity for at least 150 minutes a week

Regular physical activity, especially of moderate intensity, has profound effects on brain structure and function. Exercise increases the volume of the hippocampus, the region of the brain associated with learning and memory. It also boosts the production of endorphins and dopamine, which enhance mood and reduce symptoms of depression.

Scientific support: longitudinal studies have found that individuals who maintain regular moderate to intense physical activity have larger brain volumes, a reduced risk of dementia, and better cognitive function compared to those who lead a sedentary lifestyle.

3. Listen to classical or instrumental music while studying

Listening to classical music, such as the works of Mozart, can increase alpha wave activity in the brain, which is associated with a state of relaxed alertness. This type of music stimulates the release of dopamine, a neurotransmitter that enhances motivation and focus.

Scientific support: research has shown that listening to classical music can improve concentration, memory, and learning ability. Over time, regular exposure to this type of music can enhance neuroplasticity, making it easier to learn and consolidate new information.

4. Regularly consume foods rich in choline, such as eggs and broccoli

Choline is an essential nutrient that plays a key role in the production of acetylcholine, a neurotransmitter crucial for memory and learning. Regular intake of choline through diet supports brain health and can improve synaptic plasticity.

Scientific support: studies have indicated that adequate choline intake is associated with better cognitive function and a reduced risk of neurodegenerative diseases such as Alzheimer’s. Over time, a choline-rich diet can support memory and protect the brain from age-related decline.

[riniwieiad]

Wieiad🙈

+2hr workout and 12k steps

2.7k cals burned

[11percentbodyfat]

Dessert: cookie dough protein yogurt w/ strawberries, kiwi, rice pops + cacao nibs = 233kcal

*1 Lindt 85% choc square + grapes = 76kcal

Total for 29.06.24 = 1359kcal

[foodshowxyz]

Fusilli Pasta Pesto Salad with Lettuce, Chopped Vegetables, Pesto Drizzle, and Burrata Cheese Ball

Ingredients:

125g fusilli pasta

1 ball of burrata cheese

100g mixed salad greens (e.g., spinach, arugula, lettuce)

100g cherry tomatoes, halved

1 small cucumber, chopped

1/2 red bell pepper, chopped

2 tablespoons pesto sauce

1 tablespoon olive oil

Salt and pepper to taste

Fresh basil leaves for garnish

Crushed red pepper flakes (optional)

Instructions:

Cook the Pasta:

Bring a large pot of salted water to a boil.

Add the fusilli pasta and cook according to the package instructions until al dente.

Drain the pasta and rinse it under cold water to stop the cooking process. Set aside.

Prepare the Vegetables:

In a large bowl, combine the mixed salad greens, cherry tomatoes, chopped cucumber, and chopped red bell pepper.

Prepare the Dressing:

In a small bowl, mix the pesto sauce with olive oil. Adjust the consistency with a little more olive oil if needed.

Assemble the Salad:

Add the cooked pasta to the bowl with the vegetables and greens.

Drizzle the pesto dressing over the pasta and vegetables.

Toss everything gently to coat evenly with the dressing.

Season with salt and pepper to taste.

Serve:

Transfer the salad to serving plates.

Place the burrata cheese ball on top of the salad.

Garnish with fresh basil leaves and crushed red pepper flakes if desired.

Drizzle a little more pesto sauce over the burrata for added flavor.

Times:

Prep Time: 15 minutes

Cooking Time: 10 minutes

[colourfulfoodtips]

[vitalnourish]

What’s really in our food?

Recently, many people have been checking the ingredient lists of our food to determine if it is ultra-processed. We are able to see strange sounding ingredients on the back, but what exactly do they do to our food?

Let’s examine a proclaimed ‘healthy’ food, a gluten free KIND bar. Its ingredients include;

tapioca syrup, produced from tapioca starch that is used as a thickener, sweetener, and stabiliser. It has been linked to causing fatty liver disease.

vegetable glycerin, a sugar alcohol that is a byproduct of the soap and biodiesel industry. It can lead to nausea and diarrhoea.

palm kernel oil, made by the bleaching, deodorising and neutralising of crude palm oil. It increases levels of bad cholesterol.

Keep in mind that these effects are shown when the ingredients are eaten in excess, however 60%-90% of the average American diet are full of these foods (that are ultra processed). Learn your ingredients!

Sources;

Dr. Chris van Tulleken

Learn - the whole truth. (n.d.). The Whole Truth Foods. https://thewholetruthfoods.com/learn

[aestheticallysavi]

Some pretty meals I’ve prepared

[vegan-nom-noms]

Vegan Cobb Salad

[nightbunnysong]

Goals to Achieve by October

As autumn approaches, I am filled with a sense of purpose and determination. The summer exam's session offers the perfect opportunity to accomplish significant academic and personal growth milestones.

Here are the goals I aim to achieve:

1. Pass the Geobotany Exam with top grades and honour 31/30✓

2. Pass the Geology Exam

3. Pass the Ecology Exam

4. Pass the Economics Exam

5. Complete the Bach Flower Practitioner Course and Submit the Thesis

6. Complete the Gemmotherapy Practitioner Course and Submit the Thesis

7. Attend the Mycology Course and Pass the Exam to Obtain the License

8. Lose 5kg

9. Read 5 more books✓

10. Fix my sleep schedule✓

11. Become more kind and lovely✓

12. Exercise everyday or most days ✓ I guess after 20 days you can call it an habit

13. Complete the Phytotherapy Practitioner Course and Submit the Thesis ✓ With a score of 100/100 I'm officially and legally a Phytotherapy Practitioner 🤩

Nightbunny here!

With the promise of autumn’s crisp air and golden hues on the horizon, I am inspired to give my all this summer. Each goal is a step on a journey towards personal and academic growth. I will embrace each challenge with focus and perseverance, knowing that every small victory brings me closer to my ultimate achievements.

By October, as the leaves begin to fall and the days grow cooler, I will look back on this journey with pride. The effort and dedication I invest now will transform into the beauty and success of autumn. One step at a time, I am moving towards a season of fulfillment and accomplishment.

I'll update you everytime I achieve one of them🍂.

[photos from Pinterest]

[ploppypopsposts]

“Why do I eat little, but still can’t loose weight???”

Because your body is not ready for low calorie diets.

If you’re only starting, do not immediately jump from eating normally to 1000, 600 or any other low cal diets.

Trust me, it’s much better to have a proper dinner(or just eat something full filling) at least 3 hours before sleep so that your body has the time to digest food, then not eating anything at all, binging at night, and waking up bloated.

Take it slow.

Have three meal a day, don’t snack, don’t binge, loose the weight.

Only then you can start making your portions smaller or even skip food without getting bloated.

Let your body adjust, It’s gonna get easier.

[kkimura]

久しぶりのオートミールレシピの動画です！

健康的に痩せたい今日この頃ということで、オートミールと野菜のオムレツにしました！🍳🥦🍅

ヘルシーなのに腹持ちが良く、最近はまっててよく作る一品なので、シェアしたいと思います！😊🍳　

てか、ウマ！　簡単にできて大満足な朝食です！

Made Oatmeal Omelet with veggies in this video!

Super healthy, nutritious and tasty breakfast recipe for you to try! 🍳

Hope you like the video! 😉📽️💕🎶

[becoming-happy-for-myself]

75 Soft-Challenge 🍁

Daily rules for the next 75 days:

Drink 3 Liters of water

Read 10 pages of any book

Move your body for 45 minutes

Follow a healthy diet

Other rules:

Alcohol only on social occasions

1 cheatmeal a week

This challenge is the "softer" version of the 75 Hard challenge.

Starting weight: 72,3 kg / 159 lbs

The last few months I have been working on building better habits. I've been working out on my crosstrainer/going for walks 4-5 times a week and I've been eating better during the challenge me and my boyfriend agreed on. Since then, the sodas and snacks have found their way back into our household, so that's been a little disappointing.

My healthy diet will basically be that I try to cook as many meals as possible myself (no fast food or frozen pizzas etc.), and I try to always include a variety of vegetables and stay away from things like heavy cream, milk or butter. I will also only drink water (and my morning coffee) or tea, no more sodas or sugary iced teas. And snacks like chocolate, chips or gummy bears are also only allowed as the weekly cheatmeal.

For my daily 45 minute movement/exercise I will either go for a walk, use my crosstrainer/elliptical or do at home workouts (Ringfit Adventure on the Nintendo Switch has been a fun way to workout for me!).

I've started the challenge yesterday, on October 1st. The end of the challenge will be in the middle of December. I'm very excited to go into these colder and cozy months with the plan to be the best version of myself before the year is over! 🍂✨

[dancer-diary]

Raspberry green tea with a splash of cream to make it pink + dates with nut butter, a drizzle of honey, and sf Lily's chocolate chips~ Dreaming of getting pointe shoes and performing in front of hundreds of people 🩰🤍

[vegan-nom-noms]

5 No-Heat Vegan School Lunch Ideas (Easy & Healthy Recipes)

Iced coffee with fresh grapefruit, grapes, popcorn and super green wraps.