You don’t know a fat person’s health by just looking at them. Just like how you don’t know a thin person’s health by looking at them. You are not my doctor.
Even if a fat person is unhealthy so fucking what? It’s none of your business. Fat people don’t owe you an apology for existing.
Amazing how if a fat person refuses to only eat salads or dares to eat in public, you think you have the right to harass them. As if the world revolves around you. You never give thin people shit for eating unhealthy foods, so why bother an innocent fat person? Oh right, you don’t see us as people.
As far as eating healthy goes, you don’t know by looking at someone if they have a food allergy. Or have food sensitivities or other food issues like my sensory issues. You also don’t know how accessible or affordable healthy foods are for them. Or if they have the time and spoons required to cook healthy foods. Are you going to buy healthy groceries and cook healthy foods for a fat person? No? Then shut the fuck up and let us buy and eat what we want.
If a fat person wants to work out, you ridicule them. If a fat person doesn’t want to work out or can’t, you ridicule them. So how the fuck are we supposed to exercise if we get shit for going to the gym? You can’t claim you want us to exercise and then mock us when we do.
A person’s worth is not dependent on their clothing sizes or weight. Do us all a favor and super glue your computer and lips shut.
How does Te manifest itself in ENFPs? I get how it works in tandem with just about every other type, but I just don't get how Ne and Te work together. Thank you.
(Gif: Veronica Mars. ENFP)
Ne/Te wants to see something for its time, to profit from its ideas, or put them to use in some way in the external world, through inspiring others.
Go watch a few episodes of Veronica Mars.
Notice how she’s money motivated: her thought process is – I’m good at
sleuthing. I do free sleuthing for my friends. You, however, can pay
me for my time. I get something, you get something, that’s how the world
works. Pay up, bud.
Or, go watch a few episodes of Smallville and
observe Chloe Sullivan. She doesn’t just want to think about her ideas;
she shares them with the world, through her school newspaper. She’s the
editor. She gets it out on time. She recruits writers. She sets word
limits. She proof-reads. She has and enforces deadlines. She gets on the
My friends called me Chloe for years while the show ran, we’re so much alike.
For me, it works like this:
What is fair in negotiating this sale?
What’s the best deal I can offer them without shortchanging our business?
What is the likely outcome of this business decision?
How can I work around potential problems for the short term?
How can I profit from this?
is magnificent at creating rapid-fire fixes for short term problems;
it’s excellent at seeing quick fall out and figuring out a way to swing
things back around in the Ne-user’s favor. This is terrific when it
comes to business deals. See a problem? Deal with it. Immediately. Find a
solution. Fix it. Move on. Come up with a new offer on the spur of the moment, especially if their reaction to your current offer is negative.
I once came up with a marketing plan for local businesses on the same street; the reaction of the first two was negative. I showed up at the third having dumped that idea (and all the materials I’d designed for it) in the trash and come up with another one, on the fly, 20 feet from their door.
Also, the example I used my post this
morning? About fixing public PR by highlighting a local charity? That
was my Ne/Te at work. True story. I saw the crap about to hit the fan and fixed it. Problem solved.
Everyone loved the magazine again.
In my hobbies:
What do I have to show for my time?
How do I intend to share my ideas with the world?
What is the clearest method of doing so?
How can I reach the largest market?
What is “in” right now and can I capitalize on it?
Remind all the writers two weeks before the deadline
Enforce the deadline
Set up a publishing schedule
Edit and proof read all the articles
Do some marketing for the articles (Twitter, Tumblr, etc)
(Gif: Chloe Sullivan. ENFP.)
And then there’s my writing.
I finish a novel (by working on one book at a time) and then the real
work starts, where my Te kicks into high gear and I wind up asking
myself tough questions like:
Do I need all of these characters?
Could I tighten the story by losing some of the characters?
Does this back story distract from the main plot?
Do these subplots enhance the overall story or detract from it?
How can I say this in a clearer, simpler fashion?
Can I rearrange the words in this sentence to shorten it without losing the impact?
What’s my ideal word count?
Generally, when editing I use my Te for the following:
Set a deadline (for when I want to be finished with this project)
Divide the work into shorter portions / smaller chunks
Delegate a certain amount of work each day
Keep a chart of my progress and/or a list where I can track my progress
Write down and access lists so I remember to do everything
editing my last book, I wrote down the chapters, then designated
categories in my spreadsheet under each chapter heading for the POV of
that character to keep track of each section. As I edited each section
(which included a brief read over, rearranging of sentences, making sure
the chapter’s sections furthered the plot and had no loose ends,
running the section through Pro Writing Aid and checking for redundant
words, sticky sentences, poor grammar, passive-tense portions, etc), I
would highlight it in pink and write the final word count next to it. By
the time I was done, my proof-reader only caught a couple dozen minor
mistakes (missing words); I’d been so thorough. (I also came in 6,000
words under my desired word limit, two weeks ahead of schedule
since I was so efficient at beating my own deadline. Go me.)
In daily life. Well, let’s use an example. My neighbor’s cat just had kittens and I wanted one. The following things went through my mind:
How will my cat handle it? (Hard to tell.)
Well, where can I keep the kitten until it’s acclimated?
(My office; I’ll install a pet gate, where he and my current cat can
see / smell one another, without any risk of cat fights. The wood floor
in there will prevent kitty accidents / barf on the carpet. There’s also nothing to scratch.)
What happens if they never do get along? (I’ll
talk to my dad about taking the kitten in if that happens; it’ll just
be next door, I’ll be able to see it all the time. And my cat is getting
older too, and mellowing with age, so my chances are good that this will turn out fine.)
Okay, so I’m getting this cat. What now?
(Find out how old they are / when I can bring my new little sweetheart
home. Find out the food and litter it is used to. Make a list of
necessary supplies and purchase everything in advance. Buy a pet gate,
separate food / water / litter containers, kitten formula, and toys. Buy
and put together the new cat tree in advance. Call the vet, find out
when I can have my wee little dude fixed and what shots he needs, and
make that appointment.)
How can I make my cat AND kitten’s introduction stress-free?
(Do research on the best scents to have in the house, buy lavender
sprays for the a/c, read up on how to introduce cats to one another,
designate play times for both so neither feels neglected.)
Go get the kitten. Take tons of pictures. Make everyone jealous with its extreme cuteness. ;)
When entertaining (I throw semi-frequent luncheon parties for fun):
Find out the allergies / food sensitivities of everyone in attendance
Research for recipes everyone at the table can have
Test these recipes weeks in advance and tweak if necessary
Shop for party favors after looking up ideas online
Purchase any centerpieces and/or make them
Make lists of necessary chores (itemized lists of what to do in each room as I clean, to mark off as I go), food preparation and what day it needs to be done on (cupcakes taste better the second day; start ice tea maker at 9am), shopping lists (grouping foods together dependent on the store layout, so I do not forget any items or have to double back), and That Day Preparation (what needs ironed? what needs polished? do I have enough fancy silverware?).
In my house: my organizational skills are crap in comparison to my mother (who is a Martha Stewart-esque organizing genius on her own terms), but here’s the criteria I have for decluttering and household organization.
Clothing: Does this match anything else I have? Does it fit? Does it need repaired? Do I even still like it anymore? Have I worn it in the last six months? Could someone else use it?
CD Collection: Organized according to genre (movie soundtracks / pop / classical / etc), then alphabetically.
Movie Collection: Organized alphabetically.
Computer: Folders. Sub-folders. I keep thousands of images stored, since I run an online magazine. I focus on a lot of costume dramas. Guess where they are? Pictures / Movie & TV / Period Dramas / Georgian / Marie Antoinette. ;)
This blog is also the result of tert-Te. You’re welcome.
How do I go about testing for food allergies/sensitivity? I have pretty consistent GI issues and am starting to suspect a dietary cause, but testing every single food doesn't make sense. How does it work?
If you suspect you have a food allergy then my best advice is to go see an allergy specialist, as symptoms can change over time. I went from mild stomach upsets with some of my things to full on anaphylaxis, so a confirmed diagnosis is good to go for so you can confirm or deny certain things or take steps to avoid things entirely. They might also recommend you see a GI doctor or a dietitian. Not a nutritionist, a
dietitian. A nutritionist isn’t necessarily a qualified doctor. (More on that here: [link])
They will test for certain specific things and food groups by doing a skin allergy or blood test, and then from that they can make some guesses at what else you might be allergic to via cross relation. One of my allergies—banana, is actually caused by an allergy to birch tree pollen, not banana itself. But I still have a reaction when I eat the dang banana. It’s called Oral Allergy Syndrome and it’s a pain in the ass.
They may also recommend you try an elimination diet, but usually under the guidance of a dietitian. If you can’t afford to do any of those things (I know it’s expensive) then you can try an elimination diet at home, taking certain foods (the most common being wheat, dairy, fish, eggs and nuts) which you think might be causing you problems out of your diet for a minimum of three weeks, which is the believed minimum amount of time it takes for your body to stop producing antibodies to most food reactions, and then gradually adding these things back into your diet one at a time. My reactions are so severe I have to try one new food per week, in order to make sure the reaction isn’t delayed. (Like my one to red meat is, which takes about 8 hours to manifest but is also the deadliest)
Fair warning, after you’ve been free of certain allergies for a while and put them back into your diet, your symptoms are often much worse and you might find yourself in the ER like I did, which is why I cannot stress enough that you should do this with medical help/guidance. Keep some benadryl handy and do NOT be shy about heading to the ER if you experience swelling or breathing difficulties.
It’s no fun trying to weed out allergies and intolerances on your own, I hope you get some relief from your symptoms soon :( if it was me? I’d start with wheat and dairy. Those are the most common allergy foods for a lot of people with GI issues. Good luck.
“But you haven’t officially been diagnosed with Celiac disease, so, you should be fine eating gluten.”
Okay, gather ‘round, kids. First of all, regardless of what the media tells you, SOME PEOPLE EVEN WITHOUT CELIAC CANNOT EAT GLUTEN. You know how some people have reactions to things like peanuts, or strawberries, or apples? Sensitivities, intolerances, and allergies can happen with LITERALLY ANYTHING.
Secondly, and this isn’t the case for everyone, IT WAS MY PERSONAL CHOICE NOT TO BE TESTED FOR CELIAC. “WTF, STYNA, WHY?! WHY NOT JUST GET THE TEST AND BE DONE WITH IT?!” Here’s why. There are two main ways to test for Celiac Disease. The first, and most accurate, is a biopsy of the small intestine. My anxiety goes through the roof even just thinking about it, and I probably couldn’t bring myself to do a thing like this unless my life literally depended on it (like if they thought I had cancer, or something. And even then, somebody better fucking give me something to calm my ass down, which I would also be anxious over, because the thought of having an allergic reaction to meds also scares the shit out of me.) The second is a specific blood test. Which would be fine. Seriously, poke me with as many needles as you want, I’m used to it. The catch, aside from the fact that it’s not super accurate, is that you have to have gluten in your system for the test to work. It would have been lovely if my doctor had suggested doing this test BEFORE he suggested removing gluten from my diet… but he didn’t. By the time I’d been gluten-free for two months, so many of my complaints were SO MUCH BETTER that I didn’t want to put myself through the agony of introducing it into my diet again, just for clarification of how serious my reaction to gluten is. I know that it affects me negatively. Very negatively. So it doesn’t really matter to me whether it’s because of Celiac, or if it’s just an intolerance. Either way, I wouldn’t start eating it again, so WHAT DIFFERENCE DOES IT MAKE?! I haven’t purposely consumed gluten in 2.5 years, now. It’s happened on accident a few times, and it was HELL.
Last but not least… why the FUCK is everyone so obsessed with what other people are or are not eating? Why is it that people feel the need to try to persuade me to eat gluten foods? Seriously… FUCKING WHY?! It has absolutely ZERO affect on them. It’s not like we (people with special diets) expect you to cater to us. We 100% do not expect that, I promise. If we want to be sure we can eat something, we will take the proper actions. We will call ahead to the restaurant, or we will bring our own food to your party. (And on that note, don’t get pissy with us when we do that. We’re not doing it to be offensive, or “make a scene.” Literally the only reason we’re doing it is so that we can feel safe eating something. Making a scene is the opposite of what we want to do, which is WHY WE TAKE THESE ACTIONS.)
If someone tells you they can’t eat something, accept it and move the fuck on.
Hi, Why do Fe dom loves organizing things, events and people and are good at doing so? and why ENFPs are pretty bad at it? at least I feel bad at it?
(Gif: has nothing to do with anything, but Jareth is awesome, so there you go.)
You are probably bad at it because… too many details and choices.
Like, how about you’re organizing a dinner party. What does that entail? Well, you need the food, which means you have to find recipes and test them in advance, time everything so it comes out of the oven around the same time, know what you are serving for dessert and then know all your guests’ food allergies / sensitivities on top of that. Which ones are vegetarian? Or vegan? Do they all eat chicken? Does anyone have a nut allergy?
If you think that sounds overwhelming, think about the bigger details.
Will you need to organize your dining room different? How many people will attend? Who should sit where? Do you need place cards? Additional seating? New seat covers for your chairs? Do they need laundered? Pressed? What kinds of napkins are you going to use? Cloth or throw-away? What should your color scheme be? Should you use real or silk flowers? How should you decorate your table? Do you intend to have a theme? If so, what colors are you going to use? What sorts of things GO on a table for decoration? *inferior Si draws a blank* Uh… candles? And… beads? And… glass… uh… thingies?
What about the environment? The mood you want to set? The lighting? What kind of music should you have? How many hours of music do you need? Where should the music go and how loud should it be? Where are people going to put their coats? Or umbrellas?
Do you intend to give out party favors? If so, what are you going to put them in? Little buckets? Little baskets? Colored bags? Should you tie the bags shut with colored string or ribbons? What goes in the bags? Do you have an idea of what you want, what you need, and where you can find it at a good price? Do you know how long that trip will take and how far ahead to do it? Do you have backup ideas in case you cannot find what you want or need?
Then too, you are a perceiving dominant, which means… you change your mind. A lot. What should I serve? What should go in the gift baskets? Should I have a theme? You may even change your mind on a whim at the last minute.
Fe-doms are judging dominants. Do I like that? No. Hate it. Not gonna use it. Do I want these people to come or those people? These people. I want what I want, I know how to get it, and I’ll tell you where to put those chairs. Fe-doms know how to relate to people and tailor their approach to appeal to them.
Fi-auxes, not so much. They kick into blunt, “don’t care if you like it, just do it” lower Te bossiness. Fe-doms are bossy too, but at least they make you feel included as you seethe with resentment instead of dictated to. ;)
I'm writing this fanfic and this character has a stomach ache the only issue is ive never had one and have no idea how to write one so i thought ide ask the master of sickfics for advice he's a pretty complainly person and his boyfriends with him if that helps set the scene please help! and sorry for bothering you
“The master of sickfics” 😮😱💜
I wouldn’t call myself the master of sickfics, but of stomach aches? Yeah, maybe…
STOMACH ACHES 101
They can feel different mattering what causes them. The below descriptions are how they feel to me. Please add in the tags if you have additional or different experiences!
Starts of just feeling off. Then suddenly, there will be this wave of pain in the lower abdomen and a pressure (like a squeezing) in the throat. This is nausea. It often also arrives with a rush of heat.
After throwing up, you might feel “better”. This meaning that the feelings are different and no longer all encompassing. It is a dull ache (feels like a bruise but inside you and hurts without being touched) and the chills. The sweat left over from throwing up will linger and add to the chills.
This SUCKS. This happened to me 11 years ago, and I still remember it clearly. It’s like nausea, but instead of a pain in your abdomen, it’s an explosion. And instead of a squeezing in your throat, it’s like a monster is clawing its way up. And they usually don’t let you throw up for some reason. (I did after I left the hospital and felt instantly fine.)
Period Cramp #1
A sharp jabbing pain. But instead of just being a quick jab, it can last for hours. Or even days… it can hurt more when moving and can cause nausea over time.
Period cramp #2
Starts as a strange uncomfortable squeezing feeling on all the internal organs. Slowly, pain begins. It’s like the initial pain after hitting a fleshy area really hard on a door or something. The pain after the first shock but before the bruise. Only it’s mostly near the bikini line. And it usually leads to bowel movements.
Like a period cramp. But 10x worse and is throughout the entire abdomen (though worse in the lowest 3rd) can last for weeks with one exposure. If undiagnosed, the experience can feel “normal” but still cause problems such as worsening with exertion. In this case, it meant that halfway up the 6 flights of stairs us high schoolers had to trek 2-8 times a day, I would suddenly feel a sensation in the fleshy area next to my hip bone on the front side like I was being stabbed. So that was fun.
Too much food
Like nausea, but with bloating. Sometimes also causes cramps of the #1 type.
Like nausea, but the pain in the abdomen is replaced by a ticklish feeling kinda like feeling hungry?
14. Physical abnormalities? (Both visible and not, including injuries/disabilities, long-term illnesses, food-intolerances, etc.)
-He has a scar on his forearm from where his father once swiped at him with a switchblade.
-He has no food allergies but a slight sensitivity to dust.
-He has terrible anxiety and post-traumatic stress disorder but can’t get any medication or help for it.
19. What do they think about before falling asleep at night?
He thinks about finding someone to love and being able to run away with them. To finally be happy and free.
21. Turn-ons? Turn-offs?
Turn ons: grinding, when someone tops, neck kisses
Turn offs: BDSM, any kind of violent kinks, obnoxious screaming in bed
36. What makes them feel guilty?
When he sees someone in the gang stealing. It could be a candy bar and he’d be like, “Nah, man, don’t do that.” But obviously they don’t listen so it makes him guilty for days at a time.
48. How do they express love?
When he falls in love, he doesn’t hide it. Constant whispering, “I love you.” He always tries to do little things for his partner but then again, he doesn’t have any money. It’s either just flowers from the field, or like, half a candy bar he saved for them. You have to notice the little things when it comes to Johnny.
Hi I wanted to know if you knew why I am not dropping weight. I work out well mwf cardio/strength training walk 4 blocks and tue,th, sat I do treadmill 35 min at 3.5 I should say I am 55 a female so I'm postmenopausal, I didn't look this way even a year ago. I weigh 140 and I look pregnant. I'm not but I'm rotund in my abdomen! You're like my superstar just reading about you. I want to get back to 120 pounds. I'm eating really well. Sometimes at night I'll snack a little like fat free popcorn
Aww thank you for all the kind words. I love that my story inspires you :-)
When was the last time you check in with your doctor on your thyroid? Something could be off. And sometimes, excessive abdomen weight gain/swelling is a symptom of gut issues or food allergies/ sensitivities. Sounds likes its a good time to check with your doctor and see if something more is going on.
According to Food Allergy Research & Education (FARE), as many as 15 million Americans have food allergies, including 1 in 13 children under the age of 18.
As we head into October this weekend and start making our Halloween plans, be mindful of those who have a different experience this time of year. Support children and families with food allergies/sensitivities through the Teal Pumpkin Project.
Myth: The appearance of autism is relatively new. Autism was first described by scientist Leo Kranner in 1943, but the earliest description of a child now known to have had autism was written in 1799.
Myth: Autism is a mental disorder. Autism is a neurological/developmental disorder. Studies of the people with autism have revealed abnormalities in brain structure and neurotransmitter levels.
Myth: People with autism don’t want friends. People with autism struggle with social skills and social cues, which may make it difficult to interact with peers. They might seem shy or unfriendly, but that’s just because they don’t communicate their desire for relationships the same way allistic people do. Plenty of people with autism want and have friends!
Myth: People with autism can’t feel or express any emotion. Autism doesn’t make an individual unable to feel the emotions you feel, it just makes the person communicate emotions (and perceive your expressions) in different ways.
Myth: People with autism can’t understand the emotions of others. Autism often affects an individual’s ability to understand unspoken interpersonal communication, so someone with autism might not detect sadness based solely on one’s body language or sarcasm in one’s tone of voice. But, when emotions are communicated more directly, people with autism are much more likely to feel empathy and compassion for others
Myth: People with autism are intellectually disabled. Often times, autism brings with it just as many exceptional abilities as limitations. Many people with autism have normal to high IQs.
Myth: People with autism are just like Dustin Hoffman’s character in Rain Man. Autism is a spectrum disorder, meaning its characteristics vary significantly from person to person. Knowing one person with autism means just that—knowing one person with autism. Their capabilities and limitations are no indication of the capabilities and limitations of another person with autism.
Myth: Autism only effects the brain. Research has shown that many people with autism also have gastro-intestinal disorders, food sensitivities, and allergies.
Can you help me? I want to be a vegan but when I tried I became ill and had to stop, can you tell me about your diet an the kinds of things that you eat?
I honestly think that you became ill because you didn’t do your research on where you should get your iron, etc. or perhaps you did, but didn’t take a serious notice of! You don’t just cut out meat, you cut out certain nutrients (which you can find in plant based foods as well, you just need to know which ones)! Don’t worry, this is something a lot of people mistake in!
by Mark Rifkin, MS, RD, LDN Preventive Nutrition Services, Baltimore, MD
PROTEIN - REQUIREMENTS
Protein is frequently at the top of the list of concerned parents and skeptical friends. And converting from a typical American diet to vegan is mostly about shifting our protein sources. However, getting enough is easy, if we remember that any reasonable diet that provides sufficient calories and variety is almost guaranteed to supply enough quality protein to an average healthy vegan. After all, the cow is a vegan.
Protein requirements will differ, based on age, gender, body size, physical activity, and health status. A stereotypical vegan woman who weighs 130 lbs will need about 40-55 grams per day. A stereotypical vegan man who weighs 160 lbs will need about 50-65 grams per day. More than that is not better, since your body essentially can’t store it, and will excrete the excess.
Vegan protein sources include:
soy foods: soya beans
processed soy like tofu and soymilk
processed soy foods like veggie burgers, hot dogs and sausage
non-soy beans (lentils, black beans, chick peas, etc)
nuts and seeds
mildly processed foods: like tempeh and seitan
Even vegetables will contribute 10- 20% of your protein requirement.
Although the processed soy foods are very common and very appealing, they do have a less desirable side: they are as processed—or more so—-as any typical American junk food. The processed soy foods also tend to be high in sodium, fat or sugar, and they can still contain genetically-modified ingredients (unless they’re organic), artificial colors, flavors, and preservatives. Although there are exceptions, labeling most of these foods as “healthy” would be an overstatement. And criticizing the conventional food industry while eating a soy veggie burger is just a bit dishonest.
The popularity of these processed soy foods has made soy in general an easy target for criticism from some internet “experts,” who claim that all soy is unhealthy, contains compounds that prevent protein absorption, increase the risk of breast cancer or early puberty, threatens hormone balance, or increases risk of food allergies. For the most part, there is no truth to the claims. Much of their information is based on research:
in animals (not reliable, since you don’t look like an overgrown rat)
using very high intakes (up to six servings per day, more than anyone should be eating)
using soy supplements (powders, etc) instead of foods
fails to account for the effects of cooking
fails to mention interactions with other nutrients.
Soy is a common source of food allergies and sensitivities. Anyone who appears to have ANY reaction to soy foods (rashes, hives, itching, digestive challenges, or even breathing difficulties) should be evaluated by a qualified physician. For the rest of us, eating some soy (up to three servings, or about 20 g of protein per day) is not a problem, and most of that should be unprocessed foods, such as tofu, tempeh, soymilk, miso, edamame (green soy beans), or a new soy food called yuba (aka “tofu skins”).
PROTEIN SOURCES - NON-SOY
Since soy foods are so easy and convenient, it’s easy to forget that there are at least a dozen other commonly available beans. Pinto, black, kidney, red, navy, black-eyed peas, chick peas, yellow and green split peas, lentils, Great Northern, Lima: the variety is endless. Additional varieties of beans (cranberry, French lentils, cannelini, red lentils, etc) can be found in gourmet, organic and natural food markets. Barring allergies or sensitivities, vegans should be eating beans at least once daily. If you’re not accustomed to eating beans or you’re concerned about digestive upset or gas, start with small portions and focus on lentils and split peas. Slowly increase portion size and variety, and, over time, most will find very little digestive response.
Seitan is wheat protein which has been concentrated and separated from the naturally occurring wheat starch and fiber. It is usually sold in rolls or large pieces. Although it is very high in protein, it also has no fiber. Since it’s derived from wheat, a common food allergen, eating seitan would not be wise for anyone who is allergic or sensitive to wheat, and eating it frequently might——possibly— increase risk for a wheat allergy in some people. Eating seitan occasionally (once or twice monthly) is probably not a problem for most people.
Nuts and seeds are also an important and nutritious protein source, since they are also a good source of healthy fats, minerals and vitamin E. This group includes peanuts (technically related to beans, and not a true nut), and nuts such as almonds, cashews and walnuts, but also pumpkin seeds, sunflower seeds, flax seeds and hemp seeds. Most nuts and seeds can be eaten raw or roasted. Eating some type of nut, nut butter or seed every day is a good idea.
WHOLE GRAINS, VEGETABLES AND FRUITS
Vegans, like almost anyone following other dietary patterns, should make most of their grains whole, such as whole wheat bread or pasta, barley, quinoa and brown rice. Although white, processed grains have as much protein as the whole-grain versions, the whole grains also provide essential B vitamins, iron, fiber and anti-oxidants. These nutrients are only found in the healthy brown layers which are removed to make grains white. White grains are fortified with some of the vitamins and iron they lost, but have no fiber or anti-oxidants. All the grains are also good sources of carbohydrates, which can also be found in starchy vegetables like potatoes and sweet potatoes.
The news about vegetables is familiar, but many vegans, surprisingly, don’t eat a lot of vegetables. The best balance is found by eating as much color variety as possible, especially deep dark colors, which almost always have more healthy plant chemicals than paler vegetables.
The most critical group of vegetables for vegans is probably DGLV, or dark green leafy vegetables, because, as a group, they are excellent sources of calcium, iron and scores of other nutrients. At a minimum, everyone should be eating at least three to five servings of vegetables every day.
A typical balanced meal for lunch or dinner might include the following: • ½ cup of tofu or other soy food OR 1 cup of beans • 1 cup of whole grain pasta OR brown rice OR (1) 3” redskin potatoes • ¾ - 1 cup EACH of broccoli and carrots OR ¾ - 1 cup carrots, and 2 cups mixed green salad
Fruit recommendations are also similar across all eating patterns—eat more, especially as much color variety as possible. That means at least two to three servings daily, and fruit juice should be limited to no more than one serving (8 oz.) daily.
FATS / OILS
There are concerns that many vegans are eating too much fat, while others are not eating enough. A healthy vegan will avoid or reduce their use of foods which are deep fried or heavily coated in oil. Many of the tofu and soy meat items in Asian restaurants are deep-fried, as are many appetizers, such as egg rolls and Indian samosas. Other vegans avoid all oils all the time in the pursuit of good health, and may actually be depriving themselves of health and flavor benefits.
Since fat is essential in the diet, and fat also contributes to food flavor and appeal, the best balance is about 15-20% of calories. This strikes a balance between the excessive 30% recommendations from the government and mainstream health “authorities” (on one hand) and the extremely low, but not necessarily optimal, recommendations of other vegan nutrition experts who support diets containing no more than 10% of calories as fat. This 10% of calories limit would imply almost no use of oil to even saute onions, and no use of soy mayonnaise or salad dressing other than fruit-based vinaigrettes. There is little or no evidence that such low fat intakes provide better health benefits compared to diets with 15-20% of calories coming from fat.
While amount of fat matters, so does the type of fat. Vegans should be focusing their fat choices on olive and canola oils, avocado, nuts/seeds, nut butters, and olives. Those same less-than-healthy temptations in Asian restaurants are usually cooked in soybean oil, because it’s cheap, has no flavor, and works well at high temperatures. However, soybean oil, like most oils high in polyunsaturated fats, is prone to rancidity, oxidation, production of free radicals, and may promote inflammation (which is linked with many common diseases and conditions). Some soybean oil is acceptable, and is likely needed for good health, but given its very common use in restaurants and packaged food, most of us should probably cut back on soybean oil.
Another important type of oil is the omega-3 fats, which promote good heart health, brain function, skin health and joint health. While omnivores would get their omega-3 fats from fish, vegans can find one type in flax, walnuts and hemp seeds, but this must be converted to the desired forms (EPA and DHA). There is some debate whether we can make enough of the desired forms from vegan sources. A vegan DHA supplement (derived from algae) is probably a good idea, along with regular use of ground flax or hemp seeds, or walnuts.
A common, but misplaced, source of concern in vegan nutrition is getting enough calcium. However, let’s return to the farm, where we get milk from vegan cows! According to the milk industry and its cadre of researchers, the cows should be osteoporotic and hunched-over. Admittedly the cow does have a different digestive system which could help the cow absorb more calcium, but this does point out that all minerals originate in the soil, and plants are the primary vehicle. At best, the cow diverts calcium, and then repackages it with other components which were never intended for humans. For some reason, we never think of suckling from the neighborhood bulldog who just had pups, but dairy cows provide the all-American food?
It may be American, but it’s not all that healthy to consume the mammary secretions of a pregnant cow. That’s right—in modern industrial agriculture the cow is kept constantly pregnant, which helps to maintain maximum milk flow. Within a couple of weeks after each calf is born, the mother is re-impregnated. So now the milk contains not only the hormones of a lactating cow, but also a pregnant cow. According to one study, that means there are 36 hormones and growth factors——naturally occurring—in cow’s milk. Of course, these are designed to stimulate a calf’s rapid growth and development——a process not desirable in adults, because such a process can also stimulate cancer, another type of rapid growth and development. The specific content of fats, proteins, sugars, hormones and growth factors is unique to cows, just as the content of similar compounds in breastmilk is unique to humans. Cows’ milk for children? Whose idea was that? Why not breastmilk for calves?
So where does a vegan obtain calcium? From plants, especially DGLV (mentioned above), such as collards, kale and turnip greens. In fact, one cup of cooked collard greens may contain more usable calcium than one cup of cows’ milk. Other calcium sources include fortified foods, such as soy milk and orange juice, almonds, figs and beans.
Another point is that although the government recommends 1000 mg of calcium per day for adults until age 54 (and more for seniors), the certainty of that recommendation has been reduced because bone health (the primary consideration used to establish the recommendation) is affected by a lot more than just calcium intake. At least a dozen nutrients are involved in bone health, but the vast majority of official attention is directed toward only one nutrient - calcium. Vitamin D’s essential role in bone health has recently been rediscovered, but what about vitamins A, C, K and iron? And new data point to fruit and vegetable intake, as well as zinc, copper, and omega-3 fats.
While we are told to try to get enough calcium to meet the official recommendation, the United Nations recommends 400-500 mg per day; and average intake among African women is even lower than the UN’s recommendation, yet they have excellent bone health. Despite all that, supplementing some calcium (perhaps 250-500 mg per day) may still be a wise idea. Even vegan children and pregnant or lactating women can get enough calcium from vegan sources, although some supplementation may be required, depending upon the use of DGLV.
Although many people stereotype vegans as anemic and pale, rates of anemia among vegans are similar to that in the general population. Now that we know the cow is a vegan, and that iron is a mineral, we know that it must be available from plants. The best vegan sources are beans and DGLV (again!). For optimum absorption, eat your iron food with a source of vitamin C. How hard is that? Beans with tomatoes. Fresh spinach with strawberries. Lentils and broccoli. Enough said.
VITAMIN D, B-12 AND IODINE
Vitamin D’s role in bone health is only one of this hormone’s (yes, it’s actually a hormone) critical functions—new information indicates vitamin D plays strong roles in preventing cancer, protecting the heart, and maintaining proper immune, brain and nervous system function, among others. Research is constantly revealing new roles of vitamin D, yet most Americans are probably borderline low, and many are outright deficient.
Although it was once presumed we could make enough Vitamin D from reasonable sunlight exposure, it’s now accepted that this is likely not true, especially for people living north of a line running between Atlanta and Los Angeles. Air pollution, aging, darker complexions, use of sunblock, and reduced time outdoors challenge us to obtain our Vitamin D elsewhere.
Vegan sources are limited to fortified foods, sun-exposed mushrooms, and supplements. Vegans who decide to supplement will want to look for ergocalciferol as the main ingredient. Other forms of Vitamin D are not vegan. Dosages vary, but 1000 - 2000 IU (or more) may be necessary for most Americans living north of the line of quality sun exposure.
Vitamin B-12 is presumed to only be found in animal foods, but it’s actually produced by soil bacteria, which are then eaten by farmed animals in their feed. Before modern industrial agriculture, dirty vegetables were probably another good source of B-12, but modern concerns about sanitation make this no longer practical. Even if we ate homegrown produce, B-12 content is not verifiable.
Since B-12 is efficiently recycled by the body, new vegans may have five to ten years or more worth of storage. However, at some point, those stores will be depleted, and use of fortified foods and supplementation will be necessary. Supplementation dosages can vary from 250 mcg to 5000 mcg, depending on health status, supplement form and frequency of use. Another source of B-12 is nutritional yeast (NOT brewer’s yeast), a powdery product which has a cheesy texture suitable for sprinkling over pasta or pizza. Two tablespoons will supply more than the daily requirement.
A vegan’s food sources of iodine are limited to sea vegetables, iodized salt, and some beans. Some vegans will obtain iodine from foods grown near the ocean. But for most vegans, especially those who don’t use sea vegetables, and those who are reducing their salt use at home, poor intake of iodine causes concern for proper thyroid function. Unless sea vegetables (dulse, wakame, or kelp) are eaten regularly, supplementation of 150 mcg per day is necessary.
As an ISFJ it feels like I'm a boring human placemat. What are some cool facts and abilities regarding ISFJs? I kinda have the need to feel special right now... Please help :c
I don’t know much about other people’s ISFJs, but I can count on these traits from mine:
Details. When I throw a party, it’s not that well planned. Half the time I forget the nice little details that make an event special. I go to a party thrown by my ISFJ and there are little party bags full of neat things for the guests to take home. There is confetti on the table. Balloons overhead. Soft music playing in the background. Some kind of craft to do, like twisting wire and beads around a candle or vase to create a unique piece of art. She makes sure everyone is compatible, that everyone is having a good time, and feels included.
Perfect Gifts. I go through phases in life like gangbusters; she remembers all my interests from every one, and can find me the perfect gift every time. Last Christmas it was a personally made Katharine of Aragon bottle cap necklace. The year before that, she found printed Phantom of the Opera fabric and made me pillows. She gave me a book of Law & Order trivia once. (She also remembers all my food allergies and sensitivities, and is good with coming up with creative things to eat when we are out and about or staying in, but that is an aside.)
Her Warmth. Put her in a group, and she comes alive. Her face glows. Her eyes sparkle. She can talk to anyone, sidestep any intense conversation, bring peace between quibbling individuals, and make everyone feel wanted at the table. One Halloween, I sat there like a rock sulking because I did not like our table-mates (real mature, I know) and despite the same dislike, she made each one feel good about themselves, AND it made her feel good to do it.
Enthusiasm. It is infectious. Enough said.
Her Room. Look, I get that it is a stereotype that sensors are better at decorating but it’s true of her. I go for impact; she goes for what she loves, and her room is a warm, comforting, soft environment as a result. She does little vignettes with her favorite things. She puts up and takes down seasonal decorations, so her environment is always neat, but always changing. Since she is so sensory-aware, she is forever doing neat things to provide atmosphere for whatever we are doing. Watching a scary movie? The room is dark, the window cracked, candles flickering shadows on the walls. Decorating gingerbread houses for Christmas? Christmas music in the background. Cups of hot cider or cocoa at the ready. Put on that Christmas apron right now!
She Does Things. Without her, I would be stuck in the abstract concept of thinking about doing things or going places. I mention how neat it would be to see Phantom of the Opera again on stage; she finds out when it is coming through and buys the tickets. I say it might be fun to visit Branson, MI; the next week she has a bunch of information about shows, hotels, etc. When she comes to my house, generally I feed her and take her to the movies; when I go to hers, we GO PLACES and DO THINGS. Be it visiting a famous house or scrapbooking, she is forever introducing me to new hobbies. (She taught me to make those twisty scarves once, left me for a week, came back, saw 14 of them hanging on my wall, and said, “I can’t leave you alone, can I, Sherlock?”) She is sensory, and building memories to treasure.
Boring? No. Placemat? No. More like the one who puts the placemat down, which was hand-embroidered, and then lays good china on top of it, and then puts down a plate of scones with Devonshire cream and hand-brewed tea, because that’s how classy girls do things.
Gentle reminder to all my fellow spoonies today: if you need to eat different food than everyone else due to food allergies, sensory sensitivities, or any other reasons, do it. If you need to eat at a different time than everyone else to take medicine, prevent yourself from getting low blood sugar, or any other reason, do it. If you need to take a break or leave, do it. Remember to take care of yourself y'all.