nutrient dense food

Eat food that loves you back😌✨🌿 I find it sad that so many people see eating healthy as a chore or punishment, and people who choose to eat healthily are seen as ‘health freaks’.
Truth is, our bodies really are our only home. And nourishing your body with foods that make you not only look but function and FEEL your best is such an amazing thing💫
I will never be ashamed of choosing to eat consciously and choosing wholesome, REAL food. For me, eating healthy is a joy, it’s a form of self love after years of restriction, deprivation and choosing artificial 'diet’ products over nutrient-dense whole foods purely because of a number.
Love yourself enough to give your body the best nourishment it deserves🙏🏼💛

IG: @naturally_nina_

anonymous asked:

Hey Chris, hopefully this isn't too personal, but would you be willing to do a more detailed post about your diet change? I know that you've answered tons of questions on it, and you're probably tired of getting them, so maybe you could clear everything up in one post? How has it helped your running – faster/slower/energy during workouts? Body wise – weight gain/loss, bloating/digestion, your skin/hair/energy levels/mental clarity? Judgements from others/dealing with the ethical side? etc.

Hi beautiful. I will honestly just answer it here and keep it tagged in my personal posts :) I have been meaning to make this post for a while so here we go:

Throughout the last 2 years I experienced a lot, as we all do…with life and changes. I guess to put it simply– I have been GROWING and changing and figuring things out on my own as we all should!! Change is good! Change is necessary! When I was injured I discovered veganism and I think in many ways it was a manifestation of restricting food groups from my diet while I was injured…I had lost my identity as a “runner” when I was injured…lots of things. I think veganism and seeing the movement gave me a purpose, something else to focus on, something else to identify with. I don’t feel like getting into a huge explanation because, well, there isn’t one. It was what it is. I am a human being. I don’t realize things until looking back on them you know? I fully stand by the ethical side of veganism but I don’t think veganism is the “perfect diet,” nor do I think ANY diet is the perfect diet. I think the “perfect diet” is what makes an individual feel best. I think eating a wide range of whole foods and nutrient-dense foods and doing what makes you feel good is the most important thing at the end of the day, bottom line.

How many people swear by veganism? Or the paleo diet? Or the keto diet? Or a diet that’s entirely organic? And so on and so forth…there are so many “diets.” It leaves my head spinning. People swear by the diet they feel best on but that doesn’t mean it is the diet that everyone feels best on. I know veganism is not a “diet,” it is a lifestyle– with ethics. And I support it and respect it and stand by it…but as always, I am about doing the best we can…not being perfect. We can still do the best we can in terms of being ethical without giving up animal products entirely. We can still do our best to shop ethically, buy ethically, you get the point. I am entirely aware I may get more hate for this.

I was tired of blacking out on every run I was going on a few months ago. My runs kept getting shorter because I literally COULD NOT see without seeing black everywhere. My blood work came back fine– it wasn’t iron, it wasn’t a thyroid issue, etc. Things weren’t adding up. I listened to my gut. Added in everything in terms of food gradually. Is it coincidental that the day I made a change, I have not experienced any brain fog, dizziness, blacking out, bloating, extreme fatigue, dead legs, feeling paralyzed when running, and so on? Maybe, but I haven’t felt any of those symptoms since.

I didn’t feel these symptoms when I was injured because I wasn’t running when I first gave up eating animal products. But the more I ran, the worse it got. The body is more complicated than we can explain. No one has all the answers…not even the most prestigious doctors. In my opinion, the human body is a huge mystery…and there is not a “one size fits all” diet or approach. People respond differently to different things.

And who knows?!?! Maybe a year from now I will be THRIVING on an entirely plant-based diet while running?! WHO KNOWS???? No one knows! We just need to take it day by day. Our bodies change too! Daily! What works for us at one point in our lives may not be the best way for us forever!

No one needs to know your business about your diet except YOU. It is your body, your life, your health, YOUR CHOICES. That is what matters :) You do not need to justify your decisions or choices to anyone!

I am prepared to get some hate for this, that’s ok. I am happy to share this with others if it helps. Hope this answers you anon :)

START YOUR DAY RIGHT🌟 what did you have for breakfast today??
Here is my little checklist of 5 things every good breakfast should be:
1. Full of nutrient dense whole plant foods
2. Contains enough energy to power me through my morning
3. Be satisfying + filling
4. Be simple to make

Fuelling my body, mind + soul with this goodness-packed bowl of choc brown rice porridge, topped with homemade strawberry jam, chia pudding, fresh strawberries + banana👌🏼🍓 and breakfast checklist approved😛

IG: @naturally_nina_

The Extremely Simple Guide to Losing Weight

Calories In vs. Calories Out. Simply put, you have to consume less calories than you burn. The calories you consume include everything you eat and drink. Every activity you perform burns calories, from simply breathing to running a marathon.

For many Americans, the amount of calories you burn is relatively minor compared to the amount of calories you consume. This is because nutrient dense food and drinks are more abundant and easily accessible than they have ever been in history. That combined with technology and occupations that allow for a more sedentary lifestyle, it’s no wonder that obesity rates are skyrocketing.

But while it may be easier than ever to be obese, it’s also easier than ever to lose weight! The amount of information, resources, and healthy food options available to you will make losing weight much easier than you might think.

Let’s go over the basics. If you follow these simple steps, you’re guaranteed to lose weight. You don’t need to follow every step right away. For some people, they’ll remain on one step longer than others. That’s okay.

1: Brace Yourself for Small Missteps

Much like any major change in your life, there will be an adjustment period where you wish you could back to your old ways. Losing weight is no different. There will be times when you stumble, but you must embrace the mindset that a misstep or two is really not that big of a deal. You want to be healthier and look better, and there’s no clock ticking on when that has to happen. In the grand scheme, a bad day (or week, or month) isn’t a big deal.

2: Cut Down Your Portion Sizes

Before you radically change your diet, start by simply reducing the amount you consume. It’s Pizza Friday at work and you always grab two slices? Just grab one. You pour a quarter cup of creamer into your coffee every morning? Make it an eighth of a cup. That small slice of cake before bed? Make it smaller. Maybe you’re inclined to grabbing a couple of fun size Twix bars from the receptionist’s desk at your doctor’s office. Just grab one next time. At first, your body won’t be a big fan of these small changes. But it won’t be long before your body adjusts, maybe only a couple weeks. After that, don’t be surprised if you don’t even want one Twix at the doctor’s office.

3: Don’t Drink Your Calories

It’s an oft repeated expression for good reason. It’s very easy to drink a lot of calories without realizing it. Water is abundant and wonderful. Drink a lot of it! Juices have a lot more calories and sugar than you would think. A small amount is fine, but focus on water first and foremost. If you love soda, switch to diet and other zero calorie carbonated drinks like La Croix.

4: Count Calories

Counting the calories you consume is a great way to lose weight. Some people consider counting calories to be a bit of a chore, and it some ways they’re right. However, it can be a very satisfactory tool for those who feel they cannot accurately control their calorie intake otherwise. To start, calculate your Total Daily Energy Expenditure (TDEE) to determine how many calories you need to consume to maintain your current weight. As long as you consume less than that number, you will lose weight. While the calculation is not going to be 100% perfect, it’ll still give you a good starting point. There are many websites and apps out there to easily help you track the calories you consume in a day. MyFitnessPal is my personal favorite. There are thousands and thousands of different foods and beverages on MyFitnessPal that you can easily add to your daily tracker. Can’t find exactly what you ate? Just take a guess. It’s not a huge deal if you’re off by a little bit. The main point is to have a daily number and to stick to it. Eventually, it’ll all even out. Remember, this is a lifestyle change you’re embarking on. One day of miscalculated calories is simply not a big deal.

5: Buy Healthier Foods

By now you’ll start noticing that healthier foods have a lot less calories and are more satiating than unhealthy foods. It may have been obvious before, but it’s even more obvious now that you’re paying closer attention. Start cutting out the heavily processed foods and start eating vegetables and foods with lots of protein and fiber. You can cut down on carbs and sugars and fats, but you don’t have to focus too much on the individual components. Calories are your focus now.

6: Cook Your Own Food

You will never feel more in charge of your body than when you start preparing your own food. There’s an abundance of recipes available online to cook virtually anything you’d like. And shopping

7: Plan Your Meals

Once you got the hang of cooking, you’ll find it’s much easier to eat well when you plan your meals before you go to the grocery store. And if you plan right, you’ll save a ton of money and time, too.

8: Move Around More

Exercise is less critical to weight loss than you might think. The reason is that for most people, burning 200 calories is harder than simply not eating 200 calories. “You can’t outrun your fork” as the old saying goes. Of course that isn’t to say you shouldn’t exercise! The more you exercise, the better you’ll feel and the healthier you’ll be.

9: Don’t Be Crazy About It

Live your life! Don’t turn down an invite to a dinner party because there won’t be any healthy food choices. You’ll go over your calories that day, but so what? You’ll stick to the plan the next day, and the day after that, and the day after that. Happy hour after work? A beer or two won’t kill ya. The thrill of losing weight and getting healthier will be something you’ll love and embrace with all of your heart, but don’t let it take over your life. Like anything else, you can go overboard with it. 

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

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:

I need as much advice as possible. I had a consultation with a personal trainer and they explained to me that I am "skinny fat" and that I need to have a balanced, healthy, diet and that is where I would love your help! I was told that I should cut back on cardio bc I've been burning muscle not fat so what workouts should I do? What should my diet consist of? What foods should I avoid or eat more of?

Hey lovely! 

Since you’re “skinny-fat” don’t concentrate your efforts on losing fat but on building muscle - the rest will follow. Do you have access to a gym? Switch your cardio routine for strength training (don’t worry, it burns calories, too!) and fuel your body enough. You can do bodyweight exercises (try blogilates or Jillian Michaels videos on youtube) if you don’t have a gym or weights. Also, when you function too much fasted, your body goes into starvation mode, burning muscle and keeping the fat for the very last minute, while also slowing down your metabolism. Which will worsen your problem.

So basically: 

- Strength training 3-4 times a week

 - Eat a lot of protein to build muscle. For protein: eggs, cottage cheese, greek yogourt, chicken, lean red meat, fish, tuna cans (great snack on the go!), lentils and beans, cheese, tofu… 

 - Don’t try fad diets like cutting out all carbs. Get your carbs from fruit & veggies & whole grains. I drink homemade smoothies when I get sugar cravings. It’s actually tastier than 

- Healthy fats! That means delicious things: avocado, eggs, nuts, nut butters… God, I love nut butters. 

- DON’T STARVE. At the very LEAST 1300-1400 calories a day of nutrient dense food. It’s when you don’t eat enough that your body burns muscle instead of fat. 

Listen to your PT! Also, have fun :) Good luck sweetie!

anonymous asked:

Do you have some advices if i have to lose some weight?

Hi anon! First of all I should say I am not a dietician or nutritionist, but this is a topic a certainly know a lot and have mixed feelings about. First of all, I suggest asking yourself the following questions: Why you want to lose weight? Is this for your health? Are you truly overweight? Fighting your body’s set point rarely ends well. Some people are naturally curvy, others naturally rail-thin, some tall, some short, etc. There is no one ideal body type and we all have unique traits to be proud of (externally and internally). This is tricky, but I DO recommend focusing on a healthy lifestyle (for some it even means gaining muscle and weight, for others it may mean losing fat and developing muscle). I firmly believe dieting “fails” because of the restriction. Even if you get to this ideal weight, now you are stuck dieting to stay there. So a healthy lifestyle is really what I think should be promoted and aimed for. 

Here are some tips I advise for having a nourished and healthy body: 

  • Eat mostly vegan/vegetarian (I do not believe in eating meat but I do think that being a strict vegan can become restrictive, so you can eat 99% vegetarian and not stress about if your out to dinner and they used butter instead of olive oil or if you just are craving a greek yogurt. Eat vegan when possible, try vegan alternatives, but don’t deprive yourself. You don’t have to be perfect)
  • Eat nutrient dense whole foods (as close to the ground as possible)
  • Remove processed foods from your diet as much as possible (this will save your wallet as well!) 
  • Make things from scratch! So many ingredients are versatile and can be reused in completely different meals with a different sauce/set of spices.
  • Limit processed sugars and incorporate more natural sugars from fruits
  • Limit alcohol. Go out with friends and have fun every now and then, but I like to view alcohol as any treat/indulgence. I would have 1 or two but I probably wouldn’t have 10 on the reg. Alcohol is poison and I learned in medicinal chemistry just how much “getting drunk” is actually immense damage to your insides. Now of course, have fun every now and then but getting hammered probably should be minimized. 
  • Eat a balanced diet (adequate carbs, protein, fats)
    • Here are some good vegan examples
      • Carbs: potatoes, corn, oats, veggies, fruits
      • Protein: lentils, garbanzo beans, tofu, edamame (legumes in general)
      • Fat: avocado, olive oil, nuts/nut butters where there’s no added oils/sugars, seeds (chia, hemp, flax, etc.)
    • Try not to worry about the “my food plate” or “food pyramid” propaganda you’ve grown up hearing. Yes you need protein and carbs and fats but a well balanced/cohesive meal should have all of those things already. You don’t need to obsess about getting 20g of protein in each meal or eating a “fist size” quantity. Your body is strong and it will tell you what you need if you are willing to listen. 
  • Eat intuitively. I like to really read into my cravings and if it’s a “junk food” I think deeper about what nutrient I may not have gotten enough of or if I am craving this because I am stressed, hungry, or feeling deprived in general.
  • Indulge! Try to make healthier swaps, but every now and then eat the regular gooey chocolate chip cookie. I like to have a moderately “healthy” dessert every night! 
  • Take at least a multivitamin! Even eating all of those nutrient dense foods, a general multivitamin I swear does wonders for your health (and I take many more to support the many miles i put on my body). 
  • EXERCISE!!! this doesn’t always have to mean running on a hamster wheel (treadmill) at the gym. This can mean going for a hike, going for a walk or a run, rollerblading, biking, you name it! I believe some strength work is good and I believe it’s recommended trying to get like 3hrs of cardio a week? Not sure? 

Health is all about balance and indulgence. “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Now replace excellence with health and whatever you can do long-term and sustainably is more valuable than any kind of yo-yo diet between restriction and binging.  

I hope that helps! :) 

“Let food be thy medicine, and medicine be thy food” ~ Hippocrates ✨🌿🙏🏼 Nourishing your body is non-negotiable. It’s essential for health, for happiness, for life. Giving my body the medicine it needs in the form of nutrient-dense and energy-dense food.
And after a stressful evening of my phone completely deleting everything on there and not responding for a few hours (first world problems, right?!🙃), a nourishing bowl was very much needed🙌🏼🙌🏼
IN MY BOWL: Baked pumpkin + purple sweet potato, spicy red lentil Dahl (recipe from my Ebook💫), purple cabbage, lettuce, cucumber + creamy avocado😌🍴
💛 What’s your medicine of choice tonight?

IG: @naturally_nina_

For my beautiful female followers!!

Your body is bloated and during that time you do unfortunately gain weight. Weighing yourself while on your period does not only show you your wrong weight but it causes a lot of unessesary negative emotions. Trust me. Do yourself a favour and weigh yourself a few days after your period has ended.

Please increase your calorie intake while on your period, your body needs it, I promise you it will not make you fat! Stay hydrated throughout each day and eat wholesome, nutrient dense foods. Your body will thank you!🌹🌹

Little Dove

anonymous asked:

Salaam, sister! Do you have any tips how to ease your fast while working? This summer I will be working in a warehouse from 6 a.m. and 3 p.m. The tasks are rough and I also live in Sweden, which means that this year we will fast for almost 20 hours. I recently started to fast every Ramadan and I have been doing so well alhamdulillah! Jzk! <3

Walaikom Assalam Sister 🌸

The main thing that will aid you if you’re working hard labor and fasting for a long time would be proper nutrition:

- Drink plenty of water in the morning and at night to hydrate
- Consider drinking coffee at suhoor for a caffeine boost
- Get a decent amount of high quality protein in the morning and at night
- Eat no sugar added yogurt in the morning (this is the best trick to keep thirst at bay)
- Eat healthy fats like olive oil and avocados
- Get fiber in your morning suhoor
- Avoid processed sugar and deep fat fried foods so that you don’t feel sluggish
- Eat high nutrient dense foods and avoid low nutrient dense foods so that your body can run best on a low amount of food (this doesn’t mean low calorie foods)
- Avoid salty foods & adding too much salt
- Balance your suhoor; have complex carbs, high quality protein, healthy fats, and fruits and veggies with dairy
- Eat a good Iftar. Break your fast with 3-7 dates for a quick sugar boost. Then, don’t give in to cravings and grab Nutella and soda. Instead, make and eat balanced meal and snack on healthy foods until you sleep. Make sure to drink water. Snacks include: fresh veggies, whole grain crackers, fresh fruits with honey, cottage cheese, boiled eggs, hummus and whole grain pita, etc.


OTHER TIPS (not related to food):
- Make this dhikr before you sleep that the prophet (pbuh) recommended for energy: (Alhumdulillah 33x, SubhanAllah 33x, Allahu Akbar 34x)
- Don’t stay up all night watching TV or chatting with friends. If you are going to stay up at night be at the masjid praying taraweeh. Otherwise, sleep so you’re not so exhausted at work.
- After work take a 30-45 minute nap (or more if you need it). It’s okay to nap, just don’t let yourself sleep 4 hours (unless maybe you plan on praying taraweeh and need that sleep)
- Read Quran, listen to lectures, etc. while relaxing (like reclining on your couch)
- If you have to do chores or more rigorous activities at home, do them right after Iftar if possible
- Sleep right after isha (if you’re not going to taraweeh)
- If during the week you are so exhausted from work that you come home and rest and then eat and then sleep, then make your weekends your time to focus on Islam. Stay home, relax, and read Quran/other Islamic activities
- If at all possible, take some days off when needed.
- Use your “lunch” break at work (if you have one) to sit and relax.
- Don’t miss salat. Not only will it invalidate your fasts, but by praying it - it will give you the energy and motivation you need
- Keep a positive outlook, focus on work and don’t focus on food or how thirsty you may be
- Wear light comfortable clothing if you can (if you’re in heat)
- When you need a refresher brush your teeth and wash your face with cold water
- There’s really no need for you to workout this month. Your work is your exercise.


These are random tips I mainly got from my brother who used to work a more labor intense job in the heat during the summer while fasting. The key is nutrition though.

Alhumdulillah your job is in the morning when your energy is highest and there is more food in your tummy :) InshAllah this Ramadan is easy for you and you continue to do amazing! May Allah ﷻ bless you!

I hope these help, if anyone else has anymore tips PLEASE feel free to add them or message them to me to add :)

May Allah ﷻ grant us Ramadan!

anonymous asked:

I went vegan a long while back, and ever since, I have had major skin problems. I've tried a lot of different vegan solutions, but none seem to work, and I'm really considering just giving up. 😞Any advice?

I’m sorry to hear about that lovely, but skin issues can have SO many different causes. The only way to solve them is by finding out what is causing your skin problems.
I’d highly recommend seeing a naturopath who can help you figure this out, but in the meantime here are some ideas of things to consider/try:
- stress less, do more relaxation
- make sure you get enough sleep
- stop wearing make up to let your skin ‘breathe’
- swap your make up/beauty products and make sure they are all natural and minimal ingredients (remember our skin absorbs almost everything we put on it!)
- stay hydrated
- make sure you’re getting enough omega 3s
- make sure you’re not deficient in any vitamins or minerals especially zinc and vitamin E (you can check you’re getting enough with cronometer!)
- reduce or avoid refined sugar, oils, processed foods (some people find this affects their skin!)
- eat more greens!
- get into a good skin hygiene routine
- move your body daily + get your sweat on!
- figure out if there might be specific things that are irritating your skin (maybe food allergies or intolerances, certain clothing material etc, again a naturopath can help you with this!)
- if you’re taking any medications, skin issues could be a side effect
- keep your gut healthy with all of the things above and also fermented/probiotic foods like kombucha and sauerkraut (gut health can directly affect skin too!)
- keep your diet simple with as many nutrient dense whole foods as possible

I hope that helps! Don’t give up on yourself lovely, remember these things most likely take a bit of time and consistency too.
All my love! xxx


HI there.

We need to do some real talk here. No vague Instagram cross post bull.

But a real catch up.

ok. weight. still 200-204. MEEEEHHHHHHHHHH

Body image up 10000%

I did a yoga class today, and man o man, I could feel the strength behind myself. It’s coming back. I had to text my trainer and be like….THANK YOU. She also pushed me to go back to chiro, a better one, and get adjusted. One of my hips were locked and it was causing back pain. One session, I feel better, but I have 2 more to go.

Also, Silver Icing Leggings are the bomb!

I am slowly beginning to be better about eating nutrient dense foods. like…. eased up the toast and cereal diet. More veggies, more protein, more balance. Not perfect, still take out. but getting better.

No running as of late. :( but I did sign up for the last trail run of the year! it’s gonnna be a very rude 6-7 km hill run. Yes my ass will be kicked. and basically ZERO prep for it.


Cassidy is beginning to eat more solids. So I try to feed her good food, and model as well. We are away from purees, and she is feeding her self (that’s a fucking mess if I ever saw one) Some one needs to invent bags that go into a highchair or something. My cloth highchair is disgusting 5x over everyday. But she loves it. She also loves drinking from a cup. But apparently a bottle is bullcrap. Go figure.

Some how, Aar and I got roped into buying the MOST EXPENSIVE CARSEAT IN THE WORLD. Because we own a Jeep Cherokee, and the back seat clearance is stupid tiny. So, limited options + sale on a CLek + recommendation of the CLEK = ok…let’s do it… I guess. Luckily we had a gift card left over.

ANyway. I feel like I don’t see a lot of personal non-reblogging posty type people on here. I miss you. Or we all grew up and went away. I know since I started my new business (which is primarily on FB) I am on there all the time. Who’s new on here and posts 95% personal stuff and 95% fitness related? If you made it this far down here, tell me. Or write something on here if this sounds like you and I will find you and come to your house…..wait….. no I wont, but I will find your INTERNET house and watch from the windows. AKA follow you closely. And maybe slightly awkwardly a little quietly. I may also ‘like’ your sad posts, only because I want you to see that I read it and sympathize but don’t know what to say to make you feel better.

wow. this is a mess.

Cooking with whole, nutrient dense foods is a daily ritual for us.
On our two burner Coleman stove, I chop, braise, and lovingly assemble three healthy, nourishing meals every day.
There is something grounding about preparing your own meals from scratch. Simmering onions and chopping potatoes is therapy, a deep and vital connection to the source of our life force.

Me a week ago (carnist): chocolate pop tarts for every breakfast, Chik-Fil-A for every lunch, never cooked my own food, mostly ate processed foods

Me now (vegan): makes own food every day, tons of variety, way more fruits and vegetables, eats nutrient-dense foods

Guess which diet is seen as “concerning” and prompts people to give unsolicited health advice?

anonymous asked:

I've been eating like complete trash for months... pizza, mac and cheese so much soda. If I truly listen to my body I feel like I won't Have to eat for a day or longer. Thoughts on this?

You eat junk but feel like you don’t want to eat for 1-2 days? I have never heard of this and it sounds ass backwards..

Start by hydrating, eating nutrient dense plant foods and dropping the junk entirely! 🍃🍃💓

How do we improve our relationship with food? Be mindful of what we eat, how much we eat, when we eat, and our thoughts about eating.

Method to Break the Greed of the Stomach.

In Imam Al-Ghazali’s Breaking the Two Desires book 23 he explains the following four duties as a method of discipline. I have added a few helpful tips for additional benefit and guidance.

1. Eat what is lawful (halal) and pure (tayyib).
- Make intentions for the sake of Allah
- Eat organic when possible
- Eat what is seasonal
- Support local farmers
- Research origin of food
- Avoid chemicals/processed foods

2. Limit the quantity we eat
- Discipline gradually
- Eat when truly hungry
- Reduce intake gradually
- Let food digest before eating again
- Be consistent have balance
- Stop eating before you are full

3. Delay when we eat
- Continual fasting for self-discipline (3 days or more)
- Feel hunger (without hurting health)
- Determine what is the least you can eat safely

4. Which varieties of food we eat
- Incorporate Prophetic foods (refer to previous posts)
- Introduce better food choices
- Eat nutrient dense foods (vitamins and minerals)
- Limit meat consumption
- We are individual (it must be convenient, accessible, and available)
- What works for each person if different (we are individual)
- Avoid diet fads, gimmicks, and quick fixes

It’s not just about health and better nutrition we want to be like the Prophet ﷺ and follow His traditions. Many Muslims have forgotten these traditions and simply overindulge.

Imam Al-Ghazali leaves us with this; Abu-Sulayman al-Darani said, “To renounce one desire is more profitable to the heart than to fast and pray for a whole year.”

#revival #PropheticNutrition

—  Zainab Ismail

Quick Tip Of The Day: FORGET about the magical number of 1200 calories. Who came up with that load of nonsense anyway? “1200 Calories is the magical number for all women to lose weight.” Bullcrap.

From Dr. Mike Roussell:

Calculating the number of calories you need to lose weight is a relatively simple, three-step process. The Harris-Benedict equation is the most widely used method of calculating your calorie needs (and thus your calorie needs for weight loss). Here is the Harris-Benedict equation for women:

BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

You just need to plug in your age, height, and weight. The number you get is the total number of calories you need each day to exist (also known as your basal metabolic rate, BMR). For example, a 50-year-woman who is 5’ 7" and weighs 160 lbs has a basal metabolic rate of 1441 calories.

Since you don’t lie in bed all day, you’ll burn more calories than this. To estimate how many calories you burn during your daily activities, we’ll use the activity factors listed below.

  • Sedentary: Minimal movement, lots of TV watching, reading, etc. Activity factor = 1.4
  • Light activity: Office work, ~1 hour of moderate exercise/activity during the day. Activity factor = 1.5
  • Moderate activity: Light physical/manual labor during the day, plus more active lifestyle. Activity factor = 1.6
  • Very Active: Active military, full time athlete, hard physical/manual labor job. Activity factor = 1.9

Next, multiply your activity factor by your BMR. For the example we’re using, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1441 calories, giving us 2161 calories. This number is your total caloric needs, or roughly the amount of calories that you need to eat each day to maintain your weight. To lose weight, you need to eat less than this. How much less? That’s the next step.

Determining how many calories to cut each day is where weight loss becomes more of an art than a science, as there are many variables that can impact the calories in < calories out equation, including:

1. The type of exercise you are doing. Resistance and interval training will burn more calories after you stop exercising compared to traditional aerobic training.

2. The type of diet you are eating. High-protein diets burn more calories, as protein takes more effort for your body to digest and metabolize.

3. How much weight you have to lose. For simplicity sake I had you use total body weight instead of your lean body mass (which is your total body weight minus your body fat). Because of this assumption, if you need to lose 25 pounds or more to reach your goal weight, then your total caloric needs, which we calculated above, is probably too high. This is because we treated the calorie needs of body fat the same as lean tissue (muscles, bones, and organs), but in reality your body fat has a much lower caloric need (close to zero). I explain how to adjust for this below.

4. Your individual metabolism. The Harris-Benedict equation or any equation that estimates your calorie needs is just that, an estimate. These equations are based on averages, and you are probably not average. Don’t take the numbers you generate after reading this article as gospel, but use them as a starting point, put them to the test, and adjust from there.

Traditionally, recommendations are made for individuals to subtract 500-1000 calories from their total calorie needs in order to lose 1-2 pounds per week. This is because a 500-calorie daily deficit yields a 3500-calorie weekly deficit—which is the number of calories you need to burn to lose one pound of fat. However, I find that these reductions are too aggressive initially and that cutting too many calories too soon sets you up for long-term weight-loss failure.

If you are weight training, doing interval cardio during the week, and eating a carb-controlled/moderate-protein diet, then I recommend that you only subtract 250 calories from your total calorie needs (or 500 calories if you need to lose more than 25 pounds to reach your goal weight). You’ll see results that make you happy while being able to eat more. Using our example, the woman would need to eat 1900 calories per day to lose weight.

The final step: Put it to the test! At the end of two weeks, see how much weight you have lost. If you aren’t losing at a rate that makes you happy, opt to do more activity before you cut out more calories. If you need to cut out more calories, remove another 250 and put that new calorie level to the test for two weeks.

AMEN. AH-Freaking-Men.

And as he says, this is an equation based on AVERAGES. We are all different. You need to experiment to find out what actually works for you.

When I plug my numbers into this equation, I get roughly 2500 calories. That means that since I still want to lose some weight, I should be eating roughly 2000 calories a day. So no wonder when I tried to stick to the “magical 1200” I failed. I was STARVING. And to my shock, now that I’m eating more, I’m losing more.

I have spoken to so many people that are afraid to eat bananas, avocados, Ezekial Bread, protein shakes..all because they say that they are “too many calories.” BULLCRAP. I think eating whole nutrient dense foods that are higher in calories is SO much better than eating processed crap that is made to be low calorie. You can eat as much of that processed crap as you want but still be nutritionally starving.

Start Eating, Start Sweating, Start Losing, Start Living.

Expect a post later!

Happy Monday!

XOXO, Sami