#diet

There are two type of stresses.
1) that has a solution. For example, being stressed about exams. Study! Stressed about being overweight, follow a proper diet and exercise plan. As tough as these solutions are, they are solutions after all. They'll end your stress.

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2) the second type is the kind that doesn't have a solution at all or doest have an immediate solution. For example, stressing about death. No solution to this, we all will die. Or stressing about the future, financial stability in the future etc. There's no immediate solution to this. In this case, understand that every goal has mini steps that lead to it. This is your time to focus on those mini steps and not wish for that final goal to suddenly come to life.
If I want to have my own house in my city, I'll have to start work for it at least 4-5 years early. I collect money, I get the land, I get an outline, I start building on etc. All these are my mini steps. If I am in my mini steps phase and still worrying that i dont have a house yet then I'm being silly and unreasonable. Your stress will reduce significantly if you understand that you probably are in your mini step phase rn and that the final destination will take some time.

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Let me tell what studies say about it

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Increase intake of vitamin d ,omega 3 , dark chocolate green tea in diet

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Vitamin d is in tuna fish, sunlight,egg

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Omega 3 is in sesame seed ,flax seed ,chia seed

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Vitamin d stir fry : take fry pan add tuna fish ,onion rings ,black pepper , garlic powder onion powder dash of chicken powder fry

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Serve with rice

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Sit in sunlight 7:30 am of morning and 4:50 pm of evening

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Tahini : take food processor add sesame seed garlic olive oil lemon salt pepper blend it

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Daily eat 4-5 tbs with spoon

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Make yoghurt Milk banana pineapple apricot smoothie in which 2 tsp soaked chia seed

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Make powder of flax seed daily eat 2 tbs

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Green tea : take tea pan add 2 cup water grated ginger lemon zest lemon juice lemon tea bag boil 4 minutes put strainer on cup take out add quarter cup peach juice

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Eat dark chocolate it elevate mood

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Sip chamomile tea studies have proven it cure anxiety.

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Wah wah, mending berhenti deh, yang kamu lakuin bukan diet, tapi menyiksa diri, dan 95% efeknya bakal bikin bb kamu makin naik drastis dibanding sebelumnya. Ini biasanya disebut dengan efek yoyo, yang mana setelah nanti kamu diet sembarangan dan berhasil menurunkan berat badan, setelah diet kamu berhenti, maka berat badan kamu akan naik bahkan melebihi angka terberat kamu sebelumnya.

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Trust me, niat dalam diet entah diet pengurangan berat badan atau penambahan berat badan itu penting banget. Kalau diet dengan niat cuma pengen langsing atau keliatan seksi, rata-rata bakal ga berhasil. Niat paling bener dalam berdiet itu untuk menjadi sehat, bukan untuk sehari dua hari, tapi untuk kedepannya bahkan hingga masa tua.

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Kalau kamu pemula dalam diet, jangan ekstrem gak makan apapun kaya gitu, mulai dari kurangin porsi makan kamu sedikit demi sedikit. Misalnya 3 hari pertama, kamu kurangin porsi kamu setengah atau seperempat dari biasanya, nanti hari ke 4-6, kamu kurangin lagi sedikit porsinya. Dan setelah itu kamu bakal mulai terbiasa dengan porsi makan yang lebih sedikit.

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Bangun pagi jangan makan apapun sebelum minum air putih 1-2 gelas, nanti sekitar jam 8/9 kamu makan seperti biasa dengan porsi yang dikurangin kaya yang aku jelasin di atas. Setelahnya kamu tetep makan normal 3 kali sehari dengan porsi kecil. Kalau misalnya makan siang mau diganti dengan makan pisang atau buah-buahan juga boleh.

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Start makan jam 8/9 pagi, kemudian jam 10 malam kamu sudah harus berhenti makan. Jangan ada makanan masuk lagi setelah lewat dari jam 10. Pastiin kamu minum air putih seenggaknya 2 jam sebelum kamu makan, dan dalam sehari, seenggaknya kamu harus bisa minum air putih 2-3 liter, bahkan 4 liter lebih bagus.

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Jangan alasan "nanti pipis mulu ah, males " justru urin yang kamu keluarkan dalam masa diet ini membantu menurunkan berat badan kamu dan memperlancar proses diet kamu.

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1-Think how is this food going to make you FEEL. And i dont mean guilt wise. I mean your energy levels, your hair, skin, nails. Once you start eating to be genuinley healthy and not just to look good, things become clearer because you genuinley want to eat more nutrient dense food than not. Its not forced. "I want that but i cant have it" changes to "i can have that but i dont want it!" You will slowly become in sync with your body and realise its okay to have a slice of pizza and/or dessert that day because you dont want more than one slice or serving.

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2-Realise your urges to over eat are the result of a habit (this is explained brilliantly in Brain Over Binge). Just like smoking. And as we all know, the longer you've been smoking for, the harder it is to quit. This is the same. Food (especially processed) is addictive! Dont be so hard on yourself. Its just about breaking the habit. The fact that you have overeaten in the past has no bearing on who you are as a person.

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3-Eat when you're hungry. Stop when you're full. Sounds simple and easy but for people who hve always eaten for pleasure and carried on for the same reason are out of practice when it comes to this. Start listening to yourself more. Is your stomach starting to rumble? Great! Eat! Slowly. Is your stomach starting to feel comfortable again? Take a drink of water. Then think, do i need more food? Take a 10 min break and come back to your food, its fine! Its so important to be kind to yourself at the start of re teaching yourself how to eat. When i would get the urge to eat even though i was full, i would implement the method Kathryn Hansen teaches in brain over binge.

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Asking this question here was the first step to improving, i offer a huge congratulations to you. when you feel like you're back in the drivers seat around food is amazing, a unique feeling only people who have had disordered eating habits will know.

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Insulin is a hormone released by the Pancreas in response to the types and amounts of foods we eat. Because of our modern diet culture, our Pancreases tend to pump out large doses of insulin on a frequent basis. Now, insulin can be your best friend or your worst enemy, or a bit of both.

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It all depends on how sensitive your muscles are to the insulin you produce. Without optimal insulin sensitivity, the majority of the foods you eat (especially carbohydrates) will be quickly turned into fat, rather than used to build and repair that all important muscle tissue.

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If you are eating carbs such as breads, pastas, cereals, rice, cakes, sweets, sugar, anything grain/flour based, be sure to only eat them in the meal directly after intense exercise. Your muscles will be much more sensitive to the insulin produced and will soak up the carbs rather than them being stored as fat. Change the order of food you eat

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Add Psyllium into your diet it can lower post meal blood sugar levels by almost 20%. Take one teaspoon of Psyllium husk (ispaghol ka chilka) with water twice per day. You’ll improve blood sugar levels as well as giving yourself bowel movements that you can set your watch to.

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Get your fish oil. Fish oil not only improves your muscle’s insulin sensitivity, it also reduces the amount of insulin secreted by the Pancreas.

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Set yourself a weight loss target. Make changes that work for your lifestyle. Eat a balanced diet. Don't give up if your progress is slow. Does It Work? You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week.

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Eat more foods high in fibre (ie black beans, pulses, nuts/seeds) with modest carbohydrate content.
2. Eat more protein rich foods. This can be any animal proteins, but in time, move to healthier alternatives (plant-based, oily fish etc).
3. The brain has a 20 minute lag effect in response to hormones released and the stomach stretching to inform us of our satiety. Drink a couple of glasses of water before mealtimes, eat more slowly (chewing food 20-30 times before swallowing) and take more time over your meal.

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We need to change our association with food and our cognitive dissidence around eating habits. Moralising foods as ‘good’ and ‘bad’ encourages failure and leads to binging, largely undoing all the good work. Simply enjoy the right foods. Whether cooking for yourself, trying new ingredients and new recipes. There are plenty of delicious and tasty foods which do not cause weight gain. Certain vegetables, protein, berries and fibre-rich foods.

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Hormones such as grelin, can suppress appetite, which ties in with low insulin levels (keep carbs to a minimum). A high protein/fibre, low-carb breakfast could help improve the hormones that reduce hunger. For example eggs, oats, nuts or porridge.

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(I guess I’m the only one to say it…) No, it is not okay! Scientific studies show that the over consumption of protein is dangerous, and leads to numerous diseases. Fortunately, a typical diet in most countries will provide more protein than you normally need. You will not suffer from protein deficiency, because no one does.We generally consume too much protein. And too much of a good thing, in this case, is a really bad thing. A scientific review of 32 studies found that:

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“The adverse effects associated with long-term high protein diets are disorders of bone and calcium balance, disorders of kidney function, increased cancer risk, disorders of the liver, and worsening of coronary artery disease. Therefore, there is currently no reasonable scientific basis to recommend protein consumption above the current recommended daily allowance due to its potential disease risk." ( Link: Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults)

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If you are working out daily, understand that excess protein will not help you, but it will harm you. Avoid the myths spread by the nutritional supplements industry, who profit greatly from our loss. Seek out solid scientific data - not from advertisers, friends, or “health” websites.
You can cover your protein requirement from diet, your diet has enough protein. Consider the many aspects of health to ensure you’re functioning optimally, and can meet your goals. This includes enough water, sleep, stress management, and if you’re not eating a healthy diet with plenty of plant based whole foods, be sure to do that. Then you’ll not just be strong, but also healthy!

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1-Anyone with any mental or physical health would take advantage of having a well balanced diet which includes taking AT LEAST 5 servings of fruits and vegetables, 1 serve of lean protein, 6 servings of fibrous multigrain bread and cereals, 2 servings of milk, yoghurt and cheese and one serving of lean meat-type product. The reason is simple! With a well balanced diet which is low in salt, processed food, added sugar and saturated fat we are nourishing our body with all the required Energy, Vitamines, Mineral and Proteins and Fiber.

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2-If depression is due to the lack of serotonin then having turkey or Chicken Breast as the lean protein would help because these food contain tryptophan that can potentially be converted into serotonin in our bodies.

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3-Food that are rich in Vitamin B and Vitamin D including Fish, egg yolks, nuts, legumes, avocados, oats dark, leafy vegetables (broccoli, spinach,..) can help with depression and can be considered in daily servings.

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4-To deal with depression and excessive stress it is important to avoid consumption of energy drinks, caffeine , processed sugars and simple carbs because although they act as a quick energy fix they cause an insulin rush in our body and the energy suddenly drops and leave you with more worn out.

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5-Drink plenty of water! at least 8 full glasses as dehydration can cause low energy levels, hypertension. Hydration is the key to a boost metabolism and therefore energy levels which can definitely elevate the mood.

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6-Please try to get out of you room; walking in the fresh air even if it's only in your backyard or garden always elevates the mood.

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7-Please try to prepare for bed 1 hour earlier before you want to fall asleep . This includes finishing work with phones, laptops, tvs and having a warm cup of milk, taking a warm bath or shower and going to bed 30 minutes prior to sleep. Your body needs a good rest and deep sleep to release all the hormones & complete metabolizing of food u have consumed

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Part 2 of vitamins and minerals importance:

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Minerals are vital substances for every living being to live a healthy life. They are like little warriors which help the body in regeneration and repair of cells, energy transmission, nerve signaling, strengthening muscle and bone, healing wounds, boosting immunity, and much more. Thousands of mechanisms in our body like performing day-to-day activities smoothly need the necessary amount of different minerals. But are we aware of which minerals are essential and how they play a crucial role in our body? And how can one take minerals via food instead of medicine?

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Vitamins are continually consumed within the body and must be repleneished continually.

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Vitamins are Organic Nutrient- Most of which are not made in the body and mainly obtained through food. Each of the vitamins have specific functions in the body, for example

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Vitamin A: Essential for Healthy Eyes, Healthy Teeth, Skin and General Growth and Development. Natural source: Carrots and other Citrus Fruits– all of which get their hue from the carotene pigment.

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Vitamins B: For Immune Function and Iron Absorption. Natural source: Whole grains, Potatoes, Bananas, Lentils etc

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Folic acid – Vitamin B9: Helps in Preventing Birth Defects in Pregnancy. Natural source: Dark Leafy Greens, Asparagus, Broccoli, Citrus Fruits, Beans, Peas, Lentils, Seeds, Nuts, Cauliflower etc

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Vitamin C: Give Skin its Elasticity, act as an Anti-Oxidant and helps in Iron Absorption. Source: Oranges, Guava, Red and Green Peppers, Kiwi, Grapefruits, Strawberries, Sprouts etc

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Vitamin D: For Strong Healthy Bones. Natural Source: Spending out few Minutes in Sun, Eggs, Fish and Mushrooms.

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Vitamin E: For Blood Circulation, and Protection from Free Radicals. Natural source: Almonds, Sunflower Seeds, Tomatoes etc
Vitamin K: Helps in Blood Coagulation Natural source: Leafy Greens Vegetables, Sprouts, Broccoli, etc

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There are many food that can help in regulating hormones , for example:

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Broccoli: Apart from all the health benefits and nutrients, broccoli can also help in maintaining estrogen balance. Due to it's high possession of calcium, it also relieves women from premenstrual syndrome (PMS), which can trigger symptoms such as mood swings, tender breasts, food cravings, fatigue, irritability and depression

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Pomegranate: Rich in antioxidant components, pomegranates help in controlling excessive production of estrogen in the body. In addition to that, it also prevents forms of breast cancers associated with estrogen

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Quinoa: Packed with vitamins, fiber and protein, it helps keep uncertain blood sugar levels at bay, which in turn keeps a check on insulin and androgen levels. It's anti-oxidant and anti-inflammatory components help reduce risks of diabetes and cardiovascular diseases.

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Assuming your diet has no deficiencies to start with, your body is constantly making hormones. If it needs to wait for some nutrient to show up, there's no guarantee that it will show up when needed.

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The various organs that are making hormones are running 24/7. They may slow down at times, but they work to ensure that there's a steady supply and a small reserve if needed. Not all hormones are always free floating in your body. Some, like adrenaline, are produced on demand; others like oxytocin are produced following specific things your brain or body does.

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Coming to micronutrient (vitamins and minerals)
Metabolic pathways could not run without vitamins and minerals that are co-enzymes to the enzymes in reactions. Your metabolism cease to function and you would die. Some control your fluid levels and blood pressure, heart rhythm, skeletal mass, and some keep your immune system functional. Your red blood cells would not be produced or they’d be deformed and non-functional.

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You'd be a mess a lifeless blob without vitamins and minerals.

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Increase in take of natural anti biotic : like ginger garlic apple cider vinegar honey onion

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Add vitamin c in diet

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Tea for strong immunity : take tea pan add 2 cup water grated ginger lemon juice, lemon zest, giloy , over night soaked gooseberry (amla) , boil 4 minutes put strainer on cup take out

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Garlic sauce: take food processor add 2 cup garlic cloves olive oil ,lemon salt pepper blend it

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Daily eat 2 tbs

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Vitamin c drink for strong immunity : Take jug of water squeeze lemon juice, apple cider vinegar , honey sop through out the day

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Onion sauce : Take food processor add 1 medium onion finely chopped ,1 lemon juice olive oil salt pepper blend it .

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Papaya seeds : take tbs papaya seed with glass of water .studies have proven papAya seed cure dengue , cancer , fever and many deadly
diseases

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Remove blind of your window let natural sunlight comes inside your room .it kills bacteria and cure fever ,flu fast

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There’s a range of pollutants that can contribute to hair loss, including air and waterborne toxins. If you live in a highly polluted environment, you may develop sensitive scalp syndrome, whose symptoms include an oily scalp, itching, pain in the hair roots, and dandruff....You can reduce exposure by covering your hair while in such environments. Another solution is washing the hair to remove any toxins.
Luckily these environmental factors rarely cause permanent hair loss. You’ll notice positive results a few months after implementing some changes.

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They include quitting smoking, adopting a healthy diet(Protein is an essential nutrient for hair growth,,,, Sugar-rich junk food, as well as a strictly vegan diet, might deny your follicles the nourishment they need.
There are several healthy diet options you can adopt for thicker, darker, and healthier hair. They include water, salmon, vegetables, freshly squeezed juice, peanut butter, and Greek yogurt. They ensure your body receives crucial nutrients such as Vitamins, Omega-3, iron, proteins, and calcium. The trick is to eat a varied, healthy, and balanced diet) and taking better care of your hair.

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Regular workouts will also help you manage stressful situations.

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Fatty fish and seafood are among the foods highest in vitamin D, though exact vitamin content may vary depending on the type and source of the food.... Much like humans, mushrooms produce vitamin D when exposed to UV light. Wild mushrooms or commercially grown ones treated with UV light have the greatest vitamin D levels. Include egg yolks into your diet. Vitamin D is often added to food staples such as milk and breakfast cereals to increase intake of this nutrient so you can add them into your daily food. Calcium and vitamin D work together to protect your bones, calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium. So even if you're taking in enough calcium, it could be going to waste if you're deficient in vitamin D. If you taking vit d, keep check on your calcium levels as well.

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Dear bro
I don't know how it all happened
Boht phle sargodha k water leny k waja s mdcat m mjhe infection cause hua th stomach or intestine then med li th thk h g uni k mid m to test krwaya hb down th reason ye infection h the then med li anemia m improvement ae then again infection k thory s asrat th that's why stomach or intestine to normal th drmyan m but bukhar or body pain nh ja rh th then ab treatment lya am ok now ab 2 more drips lgn then Kuch bh nh krn ab hb 13 tk h jae g phle 9.1 hn rh baat diet k jb stomach h intake nh kr rh Kuch bh to how I would take iron med etc so Dr given me iron infection through drips so diet phle bh alhumdhillah thk th bs hostel k khany bemar kr dety h or mere sth 2 incident hue ek canteen wale uncle ne khrab atay k roti khila d then Jo milk lgwaya hua th bd m pta chla k wo khrab dhond bchta rh milkman jis s Meri Mamu k bchy bh bemar hue wh milk m ek week pya peeny m thk th to us k waja s garbar cause h g

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