calorie dense food


Pizza may taste the greatest, but some days you have to recharge with all the nutrients you need to stay healthy with CF. These calorie-dense foods are also filled with vitamins and fiber, which are essential building blocks to a healthy diet. So be sure to include these in your next meal or snack.

Sometimes I lose my appetite for days or weeks - even the foods I normally crave become as appealing as eating paper towels. It normally goes hand in hand with sensory issues with the food. These are some of the tricks I’ve learned to make sure I get enough nutrition anyway

  • The first and most important thing is you need to remember that eating anything is better than eating nothing. You may need to suspend your normal standards or rules - eating foods that are less “healthy" than normal, eating the same thing over and over gain, or just not enjoying your food as much.
  • Energy (calorie) dense foods like nuts or energy bars are really helpful, especially if the actual process of eating is unpleasant. Sometimes its really nice to be able to eat a meals worth of energy in under a minute
  • Chewing gum helps me get my appetite going - If I am trying to get myself hungry for a meal I will often start with gum 30-40 minutes before.
  • I rely a lot on eating a little of something I’m comfortable with to pique my appetite and moving to a different food group afterwards. Eating the first thing is always the hardest - I find after I start my brain realizes that food is ok and I can move onto larger portions or a different food.
  • When I eat something sweet I tend to crave more sugar later. So I use this to my advantage and have a small portion of something with some sugar in it and then wait to be hungry for more. Sometimes I will try to eat something a little more nutritious the second time, others I just have more of whatever was finally able to pique my interest
  • For the same reason consider other foods you find hard to put down. I’ve heard that things with both carbs and fat in them are the most “addictive” and I use that when I’m struggling to get enough to eat. It’s ok if this is a “junk” food - remember eating anything is better than eating nothing
  • Ginger tea or ginger chews make my stomach feel better
  • Keep track of your food. It can be really informal, like making sure you don’t skip meals, or it can be some other strategy of keeping a food journal or counting calories. You don’t need to be super precise, it just helps remind you to eat when your body isn’t sending the right signals
  • Look at “food porn.” Scrolling through a food blog you love on tumblr or watching a cooking show can be a good way to get your appetite going
  • Have a nutritional drink like an ensure can help you make sure you are getting all the nutrients you need without much thought. I find ensure is best very cold or on ice.
  • Look for foods or categories of foods that seem easier to tolerate than the others. This might be something you know is easy on your stomach, something of a certain texture, something hot/cold, or just a favorite food. 
  • If there is a food that you find less unappealing than the others, or feels “safe” to you go for it, even if you’ve eaten it many times in the last few days. I even find having eaten a food or meal in recent memory helps convince my body its not gonna be harmful

anonymous asked:

My diet is aweful, but i'm naturally very skinny, to the point where people think I have anorexia. Because of my diet i'm very weak and my immune system isn't the best, but I can't eat massive meals because I have a small stomach. How do I get a healthier lifestyle without stuffing myself or losing more weight?

Hey anon, I understand what you’re saying.

In your case you will have to eat calorie dense food like nuts, avocados, fruits… They will help you get a high level of nutrients without eating big meals. You can also consume them in a shake:

Since your immune system isn’t the best, the goal is to eat healthy foods so you can get a maximum of micronutrients. Also, don’t hesitate to take a multivitamin supplement:

Keep up the hard work!

Day 2 of all that I consume haha. I saw a couple of comments concerned about the amount I eat and I tell you to fret not 😅 I tend to eat quite calorie dense foods ( lots of toast, peanut butter and chickpea derivatives) that all add up to enough for my pretty sedate lifestyle 😬

The weather was horrible last night ( I’m talking biblical, end of days, this is how I die kind of bad) so I only got a few hours sleep 😭😵. This is the excuse for the prevalence of toast on the menu today 🙃

poor people on SNAP or other benefits do not need “healthy eating” rules imposed on them, okay?? restricting their food choices doesn’t make them healthier. when we limit what they can buy we limit their access to sufficient calories. “junk food” is dense with calories and provides efficient energy for the body. fruits and vegetables contribute little to meeting total energy needs and their nutritional content isn’t very beneficial when overall calorie intake is too low. 

poor people don’t need food rules imposed from on high, they need ENOUGH food and they need regular access to it. i’m so done with these tepid takes (cc: pbs and other liberal media) on getting poor people to eat “healthier” as though that were some kind of anti-oppressive stance! it’s not! are we willing to do what it takes to make poor people food-secure, with regular access to enough food that they want and enjoy? that’s the only thing worth talking about

Why are elves portrayed as like vegans and health nuts in fic like
1. Immortal except through wound so like you don’t need to eat healthy if you don’t want to
2. Lembas is literally strong preservative-filled calorie-dense food like think of modern foods like that
3. They’re totally fans of preservative foods and canned goods because it keeps for years so if they only want baked beans once a decade they’ve got it covered

selfhelptips  asked:

Hey :) Since I've started living in Japan (exchange student from France), I've lost more weight than is healthy (under 47kg now). Meat, dairy products and most fruits are extremely pricey, so I've mostly switched to vegetarian meals (+eggs), stopped doing sports and try to eat deep fried dishes when I can, but I'm still worried winter will be harsh, if not dangerous for me. Any advice on how to maintain a healthy diet and gain some weight before it starts getting really cold? Thanks!

Nutrient/calorie dense foods are your friends! Eggs are great. Potatoes, sweet potatoes, noodles (soba, udon etc), tofu, tempura, soups and stews, nuts and seeds, nut butter, dried fruit, rice, beans, and sweets/desserts are all great! Smoothies and milkshakes are great as well; try adding a scoop or two of protein powder.

If you’re having trouble putting on weight, I’d suggest a nutrition supplement drink such as Ensure, Boost, or Breeze. These are shake-type drinks that provide extra nutrients, and they’re good if you don’t have a lot of time to cook. They can be purchased online!

Try to eat at least 3 meals a day and include a protein, starch/grain, and a fruit/vegetable in each meal.  Pack snacks! Granola bars are great snack ideas, as are nuts, yogurt, soba salad, or tofu with dipping sauce.

Unexplained weight loss could be indicative of an underlying medical problem, so please see a doctor, nurse, or dietitian/nutritionist for more information and to make sure that you’re healthy!– Mimi

Add, Before You Subtract
Forget going cold turkey; add healthy foods to your diet before subtracting them. Add in goodies you really love, like deep-red cherries, juicy grapes, or broccoli. Slip those favorite fruits and veggies into your lunch bag. Case studies and research have found that people who eat more during the day can actually weigh less and maintain a healthy body weight. This is primarily due to eating high volume foods with fewer calories. Low-calorie-dense food can help you feel fuller longer. In other words, it is possible for people to eat larger amounts of foods while cutting back on calories. Focus on adding to and readjusting your dietary habits instead thinking elimination and deprivation. When you’re eating more of the best things you’ll, subconsciously decrease the not so good things.

No exercise
If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out. Physical activity is physical activity, whether it’s mowing a lawn or hopping on a treadmill.
Burn calories and invigorate muscles by walking, riding bikes, grass skiing, washing the car, playing Frisbee, chasing the dog around the yard. Just make sure you enjoy it!

Hydration plays a huge part in your summer sexiness. It transports nutrients and oxygen into cells, moisturizes the air in your lungs and mucus membranes (eyes, mouth), and helps with metabolism.  It also protects our vital organs, helps our organs to absorb nutrients better, regulates body temperature, and detoxifies; and water is great for your skin and hair, protects and moisturizes our joints, prevents constipation, and prevents dehydration.

Here’s a quick challenge to get you started: For the next week, go for a 45 minute walk 5 times, cut out diuretics like caffeine and alcohol, and sip six to eight glasses of H2O a day.  Add 2-3 additional servings of fruit and veggies.
–Coach P

Since I mentioned it, there is apparently a four essentials of Mandalorian cooking. Traviss only gives us one:

draluram, lit. bright mouth, a vivid and strong, distinct flavor.

But, I think two others are among the other big food-related adjectives in the lexicon:

heturam, lit. mouthburn, a sought-after burning in the mouth caused by spicy food

hetikles, lit. noseburn, a prized burning in the sinuses caused by certain spices comparable to the sensation of eating horseradish or wasabi

Absolutely relevant to that post about Mandalorians staring people down while deadpan eating spicy food. (They do have a third, apparently more general word for spicy: janad.)

And then, finally, because of its historical and cultural significance, the fourth is likely:

yai’yai, word used for a dense, high calorie food that is important due to a history of relying on smaller, portable ration-like foods

anonymous asked:

For "how to loose fat" anon: I'm in my third year of a nutrition degree and I feel like I have some knowledge I could share here. There is no specific type of work out you can do to focus loosing fat on a specific area, it's better to find workouts you enjoy rather than trying to do workouts you hate. Also, 1 pound of fat equals 3500 calories, and thus loosing weight through nutrition means cutting out extra calories and replacing calorie dense foods w/nutrient dense foods.


anonymous asked:

Hiya I'm 15 and I'm really skinny and I was wondering how I would be able to gain a lot of weight fast x

Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories.

Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed.
Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories.

Try weight gainer shakes. If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories.

Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less.
Add cream to your coffee. This is a simple way to add in more calories.

Take creatine. The muscle building supplement creatine monohydrate can help you gain a few pounds in muscle weight.
Get quality sleep. Sleeping properly is very important for muscle growth.

Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last.

Don’t smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.

anonymous asked:

I lost a bit of weight and now my parents constantly watch me. I do online school so it's not like I can skip lunch without them noticing. Would skipping breakfast be a good idea, cause I can probably get away with that? thanks :)

I really wouldn’t recommend skipping breakfast because it’s very important, it’ll keep your metabolism going and stop you from overeating later in the day. Maybe tell your parents that you want to go vegetarian or vegan so you won’t be able to eat as much calorie dense food. Also try cooking for yourself more so you know exactly what you’re eating and can make low calorie meals. You could also ask to eat in your room and throw some of it away when your parents aren’t around. Hope this helps! Good luck xx

Kana Mai: Food in Fiji

The significance of food and eating practices in the South Pacific has a long and rich history. Many indigenous rituals and important cultural traditions that solidify kinship networks and reify community cohesion and hierarchies revolve around food. Anne Becker, a medical anthropologist at Harvard, has written about the relationship between food and care in Fiji, noting in her ethnography Body, Self and Society: A View from Fiji how, “The Fijian core emphasis on expression of care (best represented in the local idiom of vikawaitaki), is concretized in formal exchange, feast preparation, and routine food sharing in the community” (5). It is customary, when you travel anywhere in Fiji as a guest or visitor, for the host village to prepare food, as a demonstration both of their wealth as a community and their desire to care for and welcome you. Whether these food preparations are cakes and fruits for morning or afternoon tea, or a complete lunch or dinner, Fijians are always careful to cook an overabundance of food for their guests. The surfeits of dalo, cassava, curry and rourou signal both the South Pacific value for having a heavier, more robust frame as a sign of good health, and the social responsibility to care for the needs of your guest, no matter how vast. As Becker observes, “Just as there is a vested interest in creating an impression of abundance at the magisi, householders are equally concerned that their food supply meet extraneous demands. This is reflected in their habit of cooking extraordinarily excessive quantities of food, especially root crops, which are later fed to pigs if uneaten by household members or guests. Heaps of plantains, yams, taro and/or cassava are peeled and boiled for routine meals, but rarely finished. A woman observed that ‘in some homes, food is a problem, that is disgraceful…the most important thing is that we have enough food’ either to feed to one’s family or to contribute to mataqwali functions. She continued that to fall short of food during a meal constitutes the ultimate social disgrace” (69).

In more recent research conducted on the obesity epidemic in Fiji, Becker writes, “a number of cultural traditions strongly support robust appetites and body shapes, including local norms that encourage hearty consumption of relatively calorie-dense foods, esthetic ideals favoring robust bodies, the centrality of food presentation and feasts as facilitators of social exchange and networks, and local illness categories that formalize vigilance for weight or appetite loss” (2005:111). Due to the communal structure of Fijian society and the large size of families, households must always be prepared to offer food to passersby or visiting cousins. In return, the guests are expected to consume large quantities of food—both to demonstrate their own health and their appreciation for the food that has been prepared for them. Some of these eating practices have changed in response to the influence of Western media and the current health concerns of obesity and non-communicable diseases, but men and women alike still generally consume large quantities of food at both lunch (vakasigalevu) and dinner (vakayakavi), expecting those around them to do the same.

In my experience, women typically prepare the food, cooking multiple bowls of ota in miti, fried fish and mounds of root crops so that their guests and visitors can eat multiple helpings. Not eating large portions of the offered food is considered rude or to be a sign of illness. Before you can eat, there are also a number of rituals the guests must first perform. The leader of the host group, or the person of the highest status in the group (whether due to clan lineage or a senior professional position) must bless the food by touching the pots and pans in which the food was prepared, followed by a prayer in thanks to the hosts. The hosts and guests must gather in a collective masu or prayer, thanking the host community for the food and offering the food to God/Turaga/Kalou as well. When visiting communities you have never visited before, it’s also important to bring yaqona (the highly valued root that is made into kava or grog) to present as a sevu-sevu to the chief or Turaganikoro, an elected representative for the village. It is important to be aware of the social hierarchies that dictate and imbue eating practices here. It is considered exceptionally rude and potentially socially ruinous to start eating before the people of higher rank than you or before all the rituals have been performed. The smartest thing to do, despite a growling stomach, is to defer to the older men and women in your group and wait for their signal before you start to serve yourself.

Meals are usually taken on the ground. A cloth or sulu is typically laid out on top of the ibe/woven mats that cover the floors of most Fijian homes and community halls. Everyone gathers cross-legged on the ground—women must be careful that their knees are not exposed, with their legs are modestly tucked underneath sulus. Most Fijians eat with their hands, with two plates or bowls placed in front of them—one for their helping of food and one for the refuse of fish and chicken bones, orange peels and crab shells. These refuse plates may be shared between those sitting next to each other. The guests typically eat before the hosts; the women who cooked the food instead assume the role of warding off the persistent flies that buzz around the meals. These women will use fans or rags to create a steady current of air around the food in an attempt to keep fly contamination to a minimum, an important health task considering the prevalence of Typhoid and H. pylori in the country.

      Throughout the meal, guests and hosts alike invite one another emphatically to “kana mai” or “kana vakalevu,” meaning “Eat a lot, eat more.” These invitations are almost rhetorical statements, but also serve as ubiquitous dialogical markers meant to affirm charity and care for one another’s well being. If your plate is empty, they will point out “Dalo there,” or “More fish here,” not because these dishes weren’t accessible to you, but rather to nudge you into third or fourth helpings. These repetitions and reminders to eat can be seen as concern for the health of one another, encouraging the production of heavier, fatter body sizes. The meals draw the group together into a tightly knit unit bound by the mutual desire to be full of food and care between clans. This concern for one another’s health reflects the emphasis of community over individual in Fijian culture, where people are seen as dividuals, rather than individuals—representatives of their family, villages and large kinship circles, tied together through mutual bonds of responsibility and respect. The self, in these social scenarios, is more porous and readily shaped by community expectations and roles than societies that give precedence to the autonomous, independent individual.

Bowls of water are also distributed along the floor for their guests to rinse their hands after they’re done eating. If you want to excuse yourself, you have to first thank the hosts for the food and ask if you can take a rest: “Vinaka na kakana, kerekere vakacegu.” Only after the last guest has finished eating may the hosts partake of the food, and this is usually after deferring to the appetites of the men first, as men have a higher social status than women.

During our school health outreach trips, it is also common for the host communities to send us with parting gifts. The village may gather sugar cane, plantain, papaya, bananas, guava, passion fruit or moli for the guests to take home and share with their families. Food helps to solidify the bonds between villages and clans, create social ties and foster relationships between strangers. In fact, for many of our outreach trips, the meals are the most important component, solidifying and ensuring a future relationship with that community. Though food preparation in such large quantities tends to be labor intensive, it is also a great source of pride for the women who prepare it. It is almost a devotional practice, not unlike communion. You take their food into your body as a source of strength and faith in your relationship with one another.


Typical Fijian Fare:

  • Dalo/taro: root crop that grows year round; root must be washed, peeled and then boiled before eating; usually marbled purple or gray in color; staple of Fijian diet—any meal will be served with at least one plate heaping with slices of dalo; increases testosterone and can lead to more masculine features in women (especially growth of facial hair)
  • Cassava/tavioka: root crop that grows year round; similar to dalo, cassava must first be peeled and boiled before eating; usually white or light yellow in color, stringy consistency; other staple starch of Fijian diet—typically Fijians prefer either dalo or cassava with their meals
  • Breadfruit/uto: seasonal starch that grows on trees; either boiled or cooked over an open fire; yellow in color, consistency lighter, softer and spongier than dalo or cassava; tends to have more flavor than other local starches
  • Fish in coconut milk/ika vakalolo: fish is usually either boiled in a broth of onions (varasa), cabbage and spinach (bele) or fried (tavoteketaka) in oil, usually with onions as well. Fish dishes are typically served in lolo, which is made my scraping brown coconut (bu), soaking the shavings in water, then squeezing the water our of the coconut shavings. Despite our love of coconut shavings back in the States, this excess coconut is actually given to the pigs and rarely eaten. Sometimes salt and citrus fruit (moli) is added to the lolo as well. Lolo tends to be delicious but high in fat content. Fish is served with the bones and usually the head and fins are still attached.
  • Palusami: traditional Fijian dish; can be made over an open fire or in a lovo (earth oven usually specially prepared for birthdays and other auspicious celebrations) which usually gives the food a smokey flavor; boiled rourou cooked in lolo; sometimes palusami is stuffed with shrimp, corned beef or fish as well
  • Ferns/ota: ferns found throughout Fiji; there are two kinds, both of which are edible; can be boiled or served raw; when boiled, the ota is usually served in lolo with onions, carrots, and chilies, as well as tinned fish or tuna.
  • Miti: lolo prepared with salt (masima), onions, tomatoes, citrus fruit (moli) and shredded carrots
  • Rourou: made from dalo leaves; leave have to be washed and boiled for at least 15-20 minutes. When preparing rourou, the cooks usually get itchy hands and if the rourou isn’t cooked for long enough, it can cause itchiness in the throat and mouth. Rourou can be served in a variety of ways—rourou vakalolo; rourou vakalolo with boiled eggs, onions and tomatoes; fried rourou patties in lolo; rourou vakalolo with tinned fish; rourou vakalolo with onions, tomatoes, carrots and kai; rourou is high in iron content
  • Mussels/kai: there are fresh and saltwater kai. These are usually cooked in lolo and added to rourou, ota or bundled into roti parcels.
  • Roti parcel: a favorite Fijian snack; comes from Indo-Fijian cooking tradition; roti (Indian tortilla) filled with chicken curry, potato curry, pumpkin curry, mixed vegetables, tinned fish or kai. “Vegetarian” roti parcels are usually just potato curry, sometimes with tinned tuna. Taste best with chutney, tamarind sauce or chilies for flavor.
  • Dhal: lentil bean cooked into soup with tomatoes, onions, carrots and any other vegetables available; one of healthier meal options available in Fiji
  • Plantain/vudi: seasonal; can be boiled before ripe and cut into slices as additional starch, or boiled when ripe to add to stir fry or soaked in sugar or lolo for dessert
  • Sweet potatoes/kumala: purple on the outside and wish on the inside tend to have less flavor than brown on the outside and orange on the inside variety; seasonal; orange kumala can also grow in fingerling sizes
  • Curry: traditional Indo-Fijian dish that has been incorporated into many iTaukei meals; usually cooked in lots of oil; if chicken is used, still contains bones—often called “chicken shrapnel”
  • Lumi: seaweed; cooked in lolo on a baking pan into gelatinous squares; salty with disquieting texture
  • Tahitian chestnuts/ivi: seasonal nut; high in vitamin C; must be boiled before eating; sold wrapped in leaves or plastic bags in most markets
  • Druka: seasonal food that grows similar to sugar cane; very little is known about its nutritional content; usually boiled in fish broth
  • Chop suey: Chinese dish that has also been incorporated into many Fijian meals; chicken or beef, carrot, cabbage and other vegetables cooked in copious amounts of oil and soy sauce
  • Eggplant/baigani: usually cooked into curries or fried with lolo and onions
  • Pumpkin/pumpukini: usually cooked into a curry; pumpkin leaves can also be boiled and cooked in lolo or fried

anonymous asked:

Hey chris I was wondering if you or any of your followers have every had to go inpatient because of N ED? (Sorry super personal, you don't have to answer if you're not comfortable). I know I have to gain a substantial amount of weight and I was wondering what your mentality was and how you approached food when working on eating more and gaining weight. Sometimes I feel like I'm eating soo much so I'm trying to buy more calorie dense food! But I'm also afraid to binge!

Hi beautiful. I have not personally ever been in a residential program for when I was going through the time of my life with an eating disorder.

I will ^ leave this opportunity to my followers who can comment/like this if they would be able to speak to you about this

Wild Edibles

 heres some plants you may need to know in case of emergency

1.) hickory nuts

these  little guys are the most calorie dense wild food in the guide. One ounce of shelled-out hickory nut meat packs a whopping 193 calories, with most of that coming from fat. How do they taste? Well, you probably already know the answer to that. Most hickory nuts taste like their most famous relative, the pecan. These sweet and fatty nut meats can be used as a raw food, picked right out of the shell. The nut meats also can be used in all kinds of dishes. From porridge, to cookies, to a pecan-flavored crust for your favorite game bird, hickory is an underused hero in wild foods.

To make sure you have a hickory, look for a “double” nut shell, with a husk that peels off revealing a nut shell underneath. And make sure you don’t get a buckeye, which also have a double-layered nut shell, but are poisonous. Good hickory nuts have a multi-chambered inner nutshell (like a walnut), while the bad buckeyes have a solid nut meat (like an almond).

2.)  Black Walnut 

these nuts are probably the easiest to identify. Black walnuts look like green tennis balls. The rough round husks turn from green to a very dark brown as they lay on the ground in autumn. The nut meats are rich tasting and contain 173 calories an ounce. They are high in fat, with a fair bit of protein, magnesium, phosphorus, copper, and manganese. The wild animals might even let you get some, primarily because they don’t like to chew through those thick, bitter husks. This means that there can be black walnuts on the ground well into winter.

3.)  Pine Nuts

The nuts of any large pine tree are a classic western survival food. Measuring around 1,400 calories per cup, these nuts are more than half fat by weight, with some protein and carbs added in for good measure. Pine nuts are also a good source of thiamin and manganese, with a decent array of other B Vitamins and minerals.

4.) Hazelnut

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There are several species of hazelnut tree in Europe, Asia and North America. The most common tree in the US is the American hazelnut, which grows east of the Mississippi from Georgia to Maine. Just one ounce of the flavorful hazelnuts contains 170 calories and 4 grams of protein. The Hazelnut also carries a good portion of Vitamin E, thiamin, copper, and manganese.

5.)  Beech Nut

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Not the tobacco product, or the baby food, but the actual nut of a beech tree, can be a valuable and delicious wild food source. But you’ll have to be quick to beat the squirrels to them. Squirrels seem to favor these tree nuts above all others, and the animals have always had two-legged competition for them. Indian tribes, such as the Potawatomi, pounded the roasted seeds into flour, and many other cultures have used the oily sweet nuts for food. Look for the smooth-bark trees in eastern woodlands, and look for the small three-sided seed falling out of a prickly husk around early October. The nuts have 10 grams of carbohydrates, 2 grams of protein and 164 calories per ounce.

6.)  Oak Acorns

Though many folks are confused by the nuts of oak trees, acorns are one of the most abundant foods in this guide. Perhaps it was the fear of buckeye nuts, or the bitter flavor that acorns have, but I remember my father always telling me that acorns were poison. Well, not quite, pops. The bitterness of the acorn is from the irritating tannic acid, the worst offenses of which are upset stomachs and angry bowels.

7.)  Wild Rice

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This northern marsh grass plant has long been a valuable commodity in North America. Paddling an open canoe through the rice beds at harvest time allows you to bend the seed heads into the boat, tap them to release the rice, and then paddle out of there with a literal “boat load“ of rice after a few hours. The raw, uncooked rice is exactly 100 calories per ounce, and it contains some traces of B Vitamins, 4 grams of protein and numerous minerals.

8.)  Amaranth Seed

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These small, shiny black seeds are one of the most overlooked staple foods from the wild. Some amaranth species and varieties are grown for size or flavor, but the wild plants are plenty good enough to use. One cup contains 716 calories, 26 grams of protein, 30 percent of your daily calcium and almost a full day’s requirement of iron. These seeds can be boiled into a cooked grain or ground into flour. The leaves are also edible raw or cooked, but one cup of those only contains 6 calories.

9.)  Rose Hips 

The tangy, sweet, red-colored fruits of wild rose bushes come in at 162 calories per cup. They’re a good source of Vitamin E (alpha-tocopherol), Vitamin K, calcium, and magnesium, and a very good source of dietary fiber, Vitamin A and manganese. They are also a Vitamin C powerhouse containing 7 times your daily dose. To avoid getting the wrong fruit or berry, look for compound leaves and thorns on the rose bushes. The red rose hips should also be branching upward, not dangling fruits.

10.)  Persimmon

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The scientific name of this fruit is diospyros, which means “food of the gods.” If you are concerned that they are overselling the fruit, you are wrong. The completely ripe, native persimmon fruits are a sticky, gooey sweet treasure trove. The fruits of this eastern tree have 127 calories and a full day’s Vitamin C per cup of pulp. Look for very wrinkled fruits in late October. Unripe persimmons are very bitter and will give you a strong case of cotton mouth. Generally, the rougher they look, the sweeter they are.

11.) Jerusalem Artichoke

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This plant is neither from Jerusalem nor is it an artichoke, but this native sunflower relative does have a slightly sweet tuber, which carries 109 calories per cup. It contains lots of iron and potassium and contains 5 to 20 percent of your daily allowance in most of the B vitamins. Look for the small sunflower-looking bloom in the fall at the top of the tall plants, and dig up the tubers, which resemble ginger roots in shape (but not odor).

12.)  Elderberries

Numerous species of the small shrub known as the elderberry can be found throughout the world. The American Elder grows throughout eastern North America. These bushes produce small purple-black berries in large clusters during midsummer. The berries are high in Vitamin B6, Vitamin C, calcium, iron, and potassium, and boast 106 calories per cup. Just don’t munch on the leaves, or try to make a flute out of the hollow stem, as every part is hazardous except the ripe berries.

13.) Wild Grapes

More than 20 species of wild grape are found east of the Mississippi, ripening at different times from August through October. Depending on the species and sugar content, they are roughly 100 calories per cup. Most wild grapes carry decent amounts of Vitamin C, Vitamin K, copper and potassium (one-tenth to one quarter of your daily requirement). Make sure it’s a grape though! The Canada Moonseed looks like a grape, but it is poisonous. Grapes should have one to four teardrop-shaped seeds, while the dangerous moonseed has only one seed, which is curved and flat. Also, grape vines have tendrils (curlicues), while the moonseed has no curly tendrils.

Pretty sure that the reason All Might is a sickly skeleton man isn’t because he “wasted away due to all the surgeries.”

Listen, this is a man who accidentally used up all three hours of his All Might time while on his way to work because he got distracted fighting crime.

You wanna tell me he’s gonna remember to eat the 6-8 small meals a day recommended for gastrectomy patients?

Nah bro, considering he had a regular bento that time he invited Izuku to lunch with him, this nerd probably thinks he can get away with having three meals a day. And considering the food goes straight to his intestines (which can’t hold nearly as much food as the stomach can) he’ll get full before he’s consumed enough calories.

And even if he’s eating super calorie-dense foods and taking all his medication (another thing I’m skeptical about), you also need to take into account that all his crime-fighting probably burns crazy amounts of calories (and like I wouldn’t be surprised if the simple act of powering up also took a lot of his energy).

Like shit bro I’m surprised he hasn’t collapsed yet or died of starvation???

Someone please save this idiot from himself.

I would link you guys to the article but I feel like you guys won’t actually go read it, and it’s really helpful, so I’m stealing this from Since it’s from a body building website it’s really focused on building tons of muscle and hardly any fat. But still it has lots of great tips.


If you aren’t growing, the solution is simple - get in more calories. What’s the easiest way to bump your calorie intake through the roof? Double up on all your servings. For example, if you’re having one chicken breast for dinner, from now on, make that two.

Toasting a slice of bread for breakfast? Double that as well. This takes all the thinking out of it for you. Whenever possible just aim to eat twice as much as you normally would to double your calorie intake. Since you have to prepare the food anyway, it’s not really any extra effort to prepare twice as much.


Next, don’t let yourself be distracted during the day. You have to eat and eat frequently - once every 2-3 hours would be your best bet if you really struggle to get those calories in.

If you find you forget to eat when it’s time, get a timer and set it to go off. Or, buy a watch that has a beeper. This includes breakfast as well. You must get quality nutrients into your body within fifteen minutes of waking up if you want to go grow. Don’t ever let your body turn to present body mass as fuel or you’ll be digging yourself out of a hole.


Another sneaky trick I have many of the guys in my program do is just purchase bigger plates. Just like many diet books will tell you to cut the size of your plate in half to consume fewer calories, for building muscle you want to do the exact opposite. Once you have that bigger plate, make sure you fill it - FULL.

It will take less mental effort to clean one large plateful of food compared to two whole smaller plates of food.


Next, you also must be absolutely sure you’re eating good food immediately after your workout. If you let yourself suffer at this point, you’re not maximizing the true potential of the effects of that workout.

The body is in a state where it will literally suck up any calories you supply it immediately following a workout, so failing to give it a huge dose of carbs and protein shorts the recovery process.

If there is one time you want to slam back a higher calorie shake, this will be it.

Also, if you’re someone who can only train in the morning, don’t think this means you can get away without eating beforehand. It doesn’t. Just like everyone else you must fuel the body before the coming workout. If you cannot tolerate a full food meal, then you should instead use a liquid shake to get the calories in.


For guys who do require the very high calorie intakes to build muscle tissue, you must get your hands on the most calorie dense foods available. If you waste your time eating foods that have too much volume, it’s going to be a real struggle to meet your calorie requirements, and this will hinder your ability to build muscle.

Good, high-calorie dense foods include peanuts, peanut butter, raw oats, lean red meat,bagels, and dried fruit. The more of these you can include in your diet, the faster you’ll see results.


Avoid eating foods such as whole vegetables (blend them into sauces or drink V8 juice for nutrition), bowls of cooked oatmeal, popcorn, and low calorie soups. These have too much volume and will fill you up quickly.


Now, since you are going to be taking an aggressive approach to your diet and getting those calories up there, you also need to be tracking. You don’t want to wind up with excess body fat and the best way to prevent this is by monitoring how many calories you’re taking in daily. If you’re pushing the limits too far, you’re going to start gaining body fat.

If you see this happening, then all it takes is for you to cut back on your calorie intake by about 200 calories a day or 10% and fat gain should stop.

If you aren’t tracking, you never know how many calories you’re taking in daily and if you do start gaining fat, you don’t know how much to cut. Most guys who start gaining body fat really reduce back on their calorie intake, which is a huge mistake because then they stop building muscle as well.

There has to be a very careful balance. Go too low and you won’t gain muscle. Go too high and you’ll start getting fat. Once you’ve found the sweet spot you’ll know because you’ll be getting bigger and may even appear to be leaner as well.


Finally, you may also wish to consider adding a bit of cardio to your program. Don’t make the mistake most guys make though and think you can do cardio every day and prevent fat gain whatsoever. Too much cardio training will limit muscle building as well, so it has to be done at moderate levels.

What cardio can help to do is boost your appetite, increase your recovery rate (if kept to lower intensity levels), and get the metabolism running a little faster.

When my diet is perfect I only need a 10 minute warm up on the treadmill and 20 minute cool down after my weights to squeeze out any last drip of glycogen. I walk at around 4.0 mph and a 8.0-12.0 grade which prevents you from getting a double chin and won’t put the breaks on your muscle gains. Anything more and you may be consuming too many calories.


How many times have you woken up, whipped up a protein shake and then headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?

I understand that training in the morning is the only time for some; however, I recommend aiming for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout.

Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?

“How did you start?”

Honestly one of the most frequently asked questions to grace my inbox from day dot is “how did you get started on your journey?” or “what did you start with?”

This question is strangely infuriating - not because of the question itself but because of the motive behind asking it. People will see how far you have come and assume that picking up where you started will land them where you are now. This assumption is wrong on so many levels. 

Let me begin by explaining how i did get started with this whole shabang, then i may venture further into where most people will start and why, and why this is not the optimal question to be asking when on the hunt for advice. 

When I first decided to venture into health and fitness, for the very very very first time. I joined my local small 24/7 gym with my best friends. We weren’t given an induction nor where we shown how to use anything or even toured through the gym, aka - we were clueless. I went to the gym probably a total of 10 times throughout my 6 month membership. All of which consisting of some walking on the treadmill and a series of attempted crunch/sit up variation in estimated quantities. You will be thoroughly surprised to hear that I did not notice any results, and i did not continue this gym membership beyond my 6 month period. In fact i suspended the membership to go on holiday to America for 5 weeks. I promised myself when i got back i’d get into fitness, start fresh, regularly go to the gym - you know the deal. However when i returned from America after 5 weeks of little to no exercise besides a lot of walking (which was equally matched, if not overtaken by, A LOT of calorie dense, poor food choices), i found myself a solid 2-3kg’s heavier and the opposite of ‘body positive’. Whilst on holiday, i consumed an epic quantity of greasy meat and deep fried anything (thankyou USA), teamed with an absolute minimum of fresh fruit and veg or whole foods - I was actually CRAVING ‘healthy’ food. All i felt like eating most of the time was fruit and veg, so i did! I began researching different ways to lose weight, ‘healthy’ recipes, all that fun noob style stuff that you look into when you don’t know any better. I discovered veganism, fitblr’s, and the ‘fitspo’ community and there was no turning back. Within a 3 hour period of sitting in my room watching lectures, docco’s and reading various pro-veganism articles i was sure this was what i wanted to do and put together a shopping list! Little did i know, all i was entering into was an obscene calorie cut and nutrient deficient dietary protocol, that would however - produce some form of results (due to the law of thermodynamics, don’t act too surprised). Fast forward a couple months and i was about 5kg down, going for daily jogs and doing some youtube workouts and yoga almost daily. I was ‘skinny fat’ but quite satisfied! I’d made a commitment to exercise and what i thought was healthy eating, and i’d lost some weight, but now i’ve discovered the fitness realm. I had new goals set, i wanted to be fit and strong, i wanted to ‘fuel my body’ and i wanted to do it nowwwwwwwww! Backtracking momentarily before we move ahead, let me break down for you why what i was doing ‘worked’ vs why i thought it worked. 

Transitioning into veganism, particularly going cold turkey (no pun intended but take from it what you will), you are bound to cut out a huge portion of your diet. Your daily fat intake is zilched to next to nothing, and your protein intake is substantially lowered. Carbohydrate intake is either maintained or increased due to a crazy amount of fruit being consumed (even though it’s ‘healthy’ right?). Naturally, you’re almost halving your total caloric intake purely by more than halving the list of foods you can actually consume that fit within your dietary protocols. Less calories = weight loss, simple as that. Without controlling my macronutrient or micronutrient intake, i lost fat, yes. I also lost water, tissue, muscle, etc. Weight loss is not necessarily fat loss. Switching to ‘healthy’ options, aka lower caloric density per serve, does just that - it lowers your total calories. Do not confuse correlation with causation, you lose weight on ‘healthy’ foods because they lower your daily totals, not because they are magic weight loss foods that magically strip fat from your body. Pair this sudden drop in calories with some exercise (otherwise known as simply another way to lower overall calories, low and behold, putting you further into a deficit) and YES, you will lose weight. Not because the exercise you did ‘burned stubborn fat’ but because when you went to bed that night, you had put less calories into your body than usual, and had burned even more of those calories through exercise - leaving you in a calorie deficit. Got it? Great, let’s move on. 

This is around the time when people will say ‘But it works for me/you/my best friend’s sisters boyfriends dog, so it must be good’. Let me make one thing VERY clear here. 


This can further be dumbed down to say that just because you got results off a certain diet plan/exercise program/diet protocol/supplement DOES NOT mean that something else wouldn’t work better. Like… tracking your macro nutrient intake for example! Or simply being mindful of what is going on your plate, and into your mouth. 

Now returning to my original argument, which is why ‘how you started’ isn’t always how everyone (or anyone, for that matter) should start. Generally when people first get into fitness, they don’t have even a fraction of the sources, connections, knowledge or anything of the sort that becomes available once you’re say a few months to a year in. This is where i need to be mindful of not offending anyone or becoming frustrated with newbies abilities’ to take on every piece of advice thrown at them, they simply don’t know better and i was the same when i started. I believed everything i read and absorbed everything i was told like a sponge! There was however a LOT of conflicting information, and still is! Sadly there’s next to no way of knowing how to differentiate in this situation between right or wrong and unfortunately most people at this stage don’t have a point of contact to confirm or deny any of these contradictions. This is generally where common sense needs to kick in and tell you ‘hey, read into it more and see what makes more sense. 

This is exactly why i refuse to believe that how ANYONE ‘starts’ their journey is optimal. Their is a very minimal chance that the boundless information they’ve accumulated from sources here, there and everywhere are credible in the slightest, or correlate with eachother WHATSOEVER. At the end of the day that’s what starting out is all about, it’s learning right from wrong and discovering the difference for yourself. But what if i told you there was a smarter way to start? How about, instead of starting off like someone else did and floundering around until you find your way in the big wide world of fitness, you start by following in footsteps of people who have already walked the journey, and have found seemingly more ‘optimal’ protocols to follow. It might seem hard at first, but if you can’t tell by looking at them that it’s worth it, then you’re probably looking at the wrong people. Will it be easy? No. Will it be easier then trial and error for a solid 1-6 months before realising you have just completely wasted 1-6 months of accumulated efforts on protocols that were leaving you running in circles because you thought it seemed wise to fumble through different ‘starting methods’ before discovering none of them really work, which is EXACTLY why they are what was approached as a STARTING METHOD and not a consistent, ‘you-now-know-better’ protocol that anyone who has already bypassed all the bullshit and pointless ‘miracle weight loss’ schemes that low and behold, do not work. 

This has been a ramble and a half of a ‘blog/rant/i don’t even know’ so i’ll wrap it up! All i’m trying to say is, if you were going to take up a new business venture, would you approach a beginner and ask them for their tips and how they’re going about starting up their potential failure of a business? Or would you want advice from the big guys who have already tried and tested all the potential ways to make it and done the hard work for you? If you want to be successful, copy the successful. Let them fumble and fail for you, so you don’t have to. Mimic how they take on their daily tasks and skip the years of trial and error by jumping right on board with methods that are PROVEN to work, because people have already tried all the options you’re considering, and they’ve learned the hard way what does and does not produce results, meaning that YOU SHOULDN’T HAVE TO! 

Ready, set, post over. 

let me know if you enjoyed the read and if i should bother with making the occasional ‘blog post’, potentially with useful information and protocols in future, this was mainly just a test run to see how i went with writing more than a paragraph - if you can’t tell it was rather successful, if you can classify 10+ paragraphs of rant and ramble as such… 

i really want a place to talk about my weight loss, but the financial diet isn’t really the right platform, and i don’t think i’d feel comfortable putting it on a big publication (if they’d even have it), so i’m gonna whine about it on tumblr.

and the weird thing is that, despite the prevailing ~body positive~ stance of tumblr, it’s probably one of the places i feel least safe to openly discuss the fact that a) i’m actively losing weight and b) i am doing so in part because i was at the very upper limit of “normal” on the BMI scale and was really uncomfortable with that. as i’ve said other places, it’s not that i don’t think you can be healthy & overweight, but rather that *i* couldn’t. i know my body, and if i’m taking even a little care of it, i err towards thin. but i feel weirdly private about this, as though me making judgment calls on my own body is somehow a judgment call on anyone else’s. the truth is, i don’t CARE about anyone’s body but my own (and marc’s, *wiggles eyebrows*), and i certainly don’t care enough to weigh in on their fitness level. i know what works for me, and i’m doing it, so here goes.

i’ve been on weight watchers for almost a month now (!!), and it’s the first time i’ve ever stuck to a health regime of any kind for more than a week, which is a huge victory in itself. and i’ve been slowly losing, right now at just about a pound a week. i feel like i could do more, but i don’t want to, because the key is making it sustainable, and i feel like i’m at the limit of that. any more and i’d probably drop off after a while.

i started at 152, and my last official weigh in was 148. my goal is 130 (though i’ll see how i’m looking and feeling at 135), and after that i’ll raise my daily intake to a “maintain” amount instead of “lose,” which is something to look forward to, as right now i’m working with 1200-1300 calories a day, and i’d definitely love an extra cookie in there. my activity level is not where it should be, but i try to average 5k steps a day and i’ll bump that to 10k once the weather is good and i no longer feel like the lethargic, sedentary person i was. (i already have tons more energy just from eating well and drinking a shit ton of water, but i have a ways to go until i am zesty and full of life.)

anyway, the thing all of this is really teaching me is how fucking terribly i was eating before. i know that it’s not me, and that the whole country has an overeating problem, but god damn. our concept of “normal” is so beyond insane. i was eating a surplus of calories in the hundreds several times a week without noticing or considering it, and always felt that i ate “lightly.” but i was dehydrated and eating too many fats, sugars, and salts, and not nearly taking in enough fresh produce. i just ate like someone who didn’t care about their body and i suppose, looking back, that i really didn’t. i considered “treats” to be basically everyday foods, and wouldn’t hesitate from having three heavy meals in a day if i felt like it.

and for the longest time, i thought the weird or fucked up thing would be to restrict it, that counting my calories or paying attention to my macros would make me the weird, obsessive person who is way too  into their body. but now i realize that it’s quite the opposite: it’s weird not to care. it’s weird not to pay attention. it’s weird not to make a concerted effort to eat the right portions, get the right nutrition, and reserve the calorically-dense and nutritionally-void things for (relatively) rare occasions. don’t get me wrong, i still eat cake and fries and burgers and shit, i just treat them like splurges and make sure to adjust my bank account of calories. i have my limits for the day, then my “bonus calories” for the week (which are significant), and if i have something coming up, i’ll save up for it. if i have a bunch leftover, i’ll have a treat.

and i never feel hungry, by the way. i can fill myself up like a garbage bag with fresh produce, whole grains, and lean proteins, and never come near my calorie limit. the feelings that i’m having are never hunger, they’re craving for calorie-dense foods that i’m still needing to get a hold of. it’s getting better every week, though, and having to really pay attention to how i spend my calories is fun and rewarding, in its own way. i like having things to look forward to, and being forced to do the right thing for my body sometimes and have salad and water instead of cake and wine. 

most of all, i like looking in the mirror and seeing an actively-changing body that i am in control of. after years of not taking care of it, or even really paying attention to it, i feel more connected and alive than i ever have before. it’s my body, it’s my home, and i’m finally able to make it look and feel the way i want to.

anonymous asked:

Hello! How would I gain weight the healthy way? I'm trying to make my butt bigger but I'm naturally slim. Thanks!

Hi! The healthy way would be to do it slowly! You should strive for no more than 2 pounds a week. In order to gain 1 pound a week, you have to eat at least 500 extra calories a day. And to gain 2 pounds, eat 1000. Also putting on muscle as opposed to just fat is a healthier way.

You can find a better list of foods to eat by googling but I’ll do what I can. You should eat healthy but calorie dense foods. Lean meats, pastas, rice, beans, potatoes, breads, cheese, peanut butter. Whenever I try to compile a list I blank but hopefully you get the idea lol. Eat everything, but eat real food, not a bunch of junk! Cheetos and cupcakes are not the way to go…well not everyday. Snack all the time, go ahead and eat when you’re bored! 

I highly recommend that you drink a majority of your calories, it’s so much easier. I drink ensure or the store brand. You could drink whole milk with every meal. You can make smoothies or shakes. Add ice cream, almond butter, peanut butter, bananas, olive oil, anything you want. You can just keep adding things and adding calories, it’s kind of fun! 

You’re probably wondering how much exactly is 500 calories. Surprisingly not much. You can rack up 450 by drinking whole milk with every meal (3 meals a day). You’ll be surprised how many snacks, not even meals, you can make equal 500 calories. Peanut butter sandwiches will be your life! 

As far as exercises goes. What you want to do is lift heavy in order to build muscle. A lot of people get scared when you say “lift heavy”. All that means is heavy for you, if you’re squatting 10 pounds and that’s all you can handle then you’re lifting heavy. It’s all about what you can handle. You want to be able to do at least 8 reps no more than 12 or something in that area. If you can do more than like 15 the weight is too light, it’s not challenging you. Your muscles need to be challenged in order to grow. 

There are full on routines you can find on youtube and on body building websites. The basics are squats, lunges, deadlifts, step ups, bridges/thrust. I literally learn all my info by “researching” aka google so I would suggest you do a bit of your own googling to find people that are experts on bulking, I’m not, I merely relay what I learn and I hope it’s helpful! :)