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theambitiouswoman · 11 months

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Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

#health tips #healthy lifestyle #health and wellness #nutrients #healthy life tips #healthy life hacks #healthy diet #level up journey #high value mindset #health is wealth #levelupjourney #glow up tips #glow up #nutrition #healthy living

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bilgiarena · 9 months

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Healthy - Platin

Introduction to healthy snacks and their importance in a balanced diet Healthy snacks play a crucial role in maintaining a balanced diet and promoting overall health. These snacks are typically nutrient-dense and provide essential vitamins, minerals, and antioxidants that support optimal bodily functions. They are also low in added sugars, unhealthy fats, and artificial ingredients, making them a healthier alternative to processed snacks. By incorporating healthy snacks into our daily diet, we can ensure that our bodies receive the necessary nutrients to thrive. Benefits of including healthy snacks in daily diet Including healthy snacks in our daily diet offers numerous benefits. Firstly, they provide a steady source of energy throughout the day, preventing dips in blood sugar levels and helping to maintain focus and productivity. Additionally, healthy snacks can improve nutrient intake, as they often contain essential vitamins, minerals, and fiber that may be lacking in other meals. Snacking on nutritious foods can also help curb cravings for unhealthy options, reducing the likelihood of overeating or making poor food choices. Role of healthy snacks in weight management and overall health Healthy snacks can play a significant role in weight management and overall health. When chosen wisely, they can help control hunger and prevent overeating during main meals. Snacks that are high in fiber and protein can increase feelings of fullness and promote satiety, reducing the desire to consume excessive calories. Additionally, incorporating healthy snacks into a balanced diet can support weight loss efforts by providing essential nutrients while keeping calorie intake in check. Moreover, healthy snacks are often associated with the Mediterranean diet, keto diet which has been widely recognized for its numerous health benefits. This diet emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, such as those found in nuts and seeds. Studies have shown that following a Mediterranean diet can help prevent heart disease, improve brain health, and reduce the risk of chronic diseases. By choosing healthy snacks that align with the principles of the Mediterranean diet, individuals can further enhance their overall health and well-being.

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fierceawakening · 6 months

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Ooof time to go on an unfollowing spree I think

“We don’t know how to lose weight” actually we kind of do though?

Slow, sustained changes in diet over time.

I don’t understand why some people want to treat this like it’s fundamentally impossible. We shouldn’t have to shun foods we like a lot that aren’t as nutrient dense as we’d like, but making occasional replacements isn’t bizarrely impossible. It baffles me that people claim it is.

Said it before will probably say it more times than I can count before I die but I legit don’t much like chocolate croissants any more. I find them too sweet, and not filling like pastries with nuts or cheese or meat, which I consciously chose to eat instead after a health scare some years ago.

I used to literally eat one a day. Sometimes two.

Should people hate and curse themselves if they find changing habits difficult?

Absolutely not.

Are they allowed to give up?

Yes.

Does this make all habits fundamentally fixed for all time?

No, that’s bullshit.

There are good reasons to choose not to change habits, and “fuck, this is hard” can be one. But this nonsense about how you should never try, and if you DO TRY it’s because you think you’re special (as if there’s something wrong with setting difficult or long term goals for yourself) needs to die in a fire.

Yesterday.

#weight loss #every once in a while some new guru sells this shit again #it’s tiring #massively uncharitable #it’s black pilling is what it is

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acti-veg · 8 months

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16 Plant-Based Protein Sources

Protein is often raised as a concern for people considering adopting a plant-based diet, and considering the fact that we've all been taught to associate protein primarily with red meat, this is not surprising.

It is estimated that most adults require 56 grams of protein per day, and you're probably hitting that number if you're not in a calorie deficit. If you're trying to lose weight and so are cutting calories then you may need to track your protein a little more closely, but 56 grams is pretty easy to hit without having to really think about it.

It gets a bit more difficult if you're very physically active, particularly if you're engaged in regular endurance training or are trying to build muscle. There is a great deal of disagreement about precisely how much protein is ideal if you're training intensely, but it is very achievable to hit even the upper end of protein requirement estimates using only plant-based foods. Listed below are particularly good options.

1) Lentils - Lentils are a cheap nutritional powerhouse, and provides about 17 grams of protein per cup. They're also very flexible, you can have them as your main protein source of a meal, use them to substitute mince in a pasta dish, make burgers out of them, or put them in a stir fry or with rice and veg with some seasonings. They are cheap and convenient if you buy them canned, since they're ready to eat, though I would recommend at least warming them up.

2) Chickpeas - Chickpeas are a popular vegan staple, and it's not hard to see why. At approximately 14.5 grams of protein per cup, they're nutrient dense and very flexible. Use them to make hummus or falafel, as the main protein source of a curry, on their own with rice or worked into a salad. You can also just air fry/grill them with some oil and spices for a convenient, crunchy snack.

3) Oats - A cup of dry oats is around 11 grams of protein by itself. Making it with a cup of oat milk brings that up to 14 grams, throw in a tablespoon of peanut butter and you're up to about 17.5 grams at breakfast, and all those ingredients are pretty cheap and very filling. You could add something like nuts or chia seeds as a topping to stretch that to well over 20 grams.

4) Nuts - Peanuts are 9.5 grams per 1/4 cup, almonds are 7g, pistachios 6g, cashews 5g, hazelnuts 5g, brazil nuts 4.75g, walnuts 4.5g and pine nuts are 4.5g. You can buy 1kg bags of mixed nuts for a little bit cheaper and keep them in a jar for a healthy snack. I find it better to buy a bag that doesn't have peanuts in then add the peanuts later, as mixes that include peanuts tend to be less for your money. Peanut butter is also a cost effective way to add protein to many snacks and meals.

5) Beans - Depending on the type, beans are anything from around 10-15 grams of protein per cup. Some are better than others, like kidney beans, but even your standard baked beans are high protein and good for you. Turn them into a chilli, have them on toast, on a jacket potato, turn them into a bean burger or make them the protein base of a salad or soup. Kidney , soy and edamame beans are particularly good options.

6) Seitan - When cooked, seitan closely resembles to look and feel of red meat. It is made of wheat gluten and has 25 grams of protein per 100 gram serving. It is not very widely available in supermarkets, but try your local Asian market, where it will usually be cheaper as well. It's a bit of a hassle, but you can also make your own at home, which is extremely cheap as it's just wheat gluten, yeast, plant milk, miso and spices.

7) Tofu/Tempeh - A staple in Asian cooking, don't be afraid to try this one. Think of it as doing all the same things chicken does in terms of recipes, it soaks up the flavour around it. It needs to be pressed before use, or you can avoid that by just draining the liquid and freezing it, then thawing over night when you want to use it. 100 grams of tofu (less than half a small block) contains 8 grams of protein. Some tofu, like Naked TooFoo, is pre-pressed for you.

8) Faux Meats - Faux meats are an easy way to add a protein base to your meal, and has the advantage of serving the same function on a plate as the foods you were used to before you went vegan. A Beyond burger, for example, has 19g of protien per patty, though you can get much cheaper options that have a similar nutritional profile. Pair that with a wholemeal bun and something like brown rice/quinoa and vegetables and you can create a very high protein meal.

9) Grains - All grains are good for protein, these include quinoa, spelt, brown/wild rice, teff, amaranth and sorghum. They can range anywhere between 5 and 8 grams per 100 grams, and you'll usually be serving them with some sort of protein source. They're also an excellent source of fibre and carbohydrates, which are also important for training and general health. Quinoa in particular provides all 22 essential amino acids.

10) Peas - Green peas are not mentioned much when it comes to high protein options, but a cup of cooked peas is a respectable 9 grams of protein, and it's worth mentioning here because they tend to be used more as a side than main, so can be paired with other high protein options. They're also very cheap, freeze well and are easy to prepare.

11) Seeds - Just a tablespoon of chia seeds is nearly 3 grams of protein, and the seeds are so small and tasteless that you don't actually notice them in anything you put them in, making them an easy way to add protein to just about any meal. They're pretty cheap to buy in large quantities, particularly good to replace eggs in baking, to add to bread flour, salads and oatmeal. Other high protein seeds include pumpkin, sunflower, linseed, hempseeds and buckwheat.

12) Bread - Bread may not immediately come to mind when you're thinking about protein, but wholegrain/rye/spelt breads can be very high in protein, anywhere from 3 all the way up to around 10 grams per slice, particularly for seeded loaves. If you really want to turn bread into a high protein food, invest in a bread maker or bake it yourself, that way you can add nuts, seeds and oats yourself to up the nutritional value. That's just the bread too, a hummus and falafel sandwich with a high protein bread can be very nutrionally dense.

13) Fruit and veg - Worth mentioning here, as they're something you'll need to consume to maintain a healthy diet anyway, and some options have moderate protein. The higher protein options include broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts, which all contain 4–5 grams of protein per cooked cup. Likewise, blueberries, guava, bananas and nectarines contain about 2-4 grams of protein per cup, as well as many other vitamins important for training.

14) Nutritional Yeast - No vegan list is complete without mentioning it, it's a vegan staple for its nutty, cheesy flavour, as well as being an easy source of vitamin B12. It's a complete protein that has 8 grams of protein per 16 grams serving, making it an easy way to add more protein to things like pizza, pasta dishes or a jacket potato. Use it to make cheesy sauces, or just sprinkle it on anything you'd have previousy added parmesan cheese to.

15) Protein Bars - They tend to be on the expensive side, but there are a few plant-based options. I'd recommend Misfit bars if you can get them online, they're low sugar, 15g of protein per bar, and you can buy them in variety packs of 40 which works out cheaper. Trek also have protein flapjack bars, less protein (8-9g) but are much cheaper in packs of 3 and frequently available at a discount (as little at 85p for three in Heron here in the UK).

Most brands won’t be suitable as a daily option for many people given the price, but great for when you're need a protein boost on the go. You can also just make your own protein bars using nothing but oats, cinnamon, baking soda, a little maple/golden syrup and a scoop of plant-based protein powder.

16) Protein/Meal Powders- Even the cheaper powders are around 18g of protein per scoop, so a shake is an easy way to add more protein to your diet, or you can stir it into oatmeal to get most of your daily requirements over breakfast. Some meal replacement shakes, like Huel Black, are around 40 grams of protein per serving (2 scoops) even when made with just water, providing a cheap and easy way to have a high protein and nutritious meal without any prep or fuss. Add some peanut butter and plant milk to make them tastier and even higher in protein. (I don't accept sponsorship or commissions from any brand and I don't have any affiliate links. Any product recommendations are based solely on my own experience.)

#vegan #nutrition #protein #resources

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healthy444 · 1 month

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What is the right diet for losing fat?

The right diet for losing fat varies from person to person based on individual factors such as age, gender, weight, activity level, and any underlying health conditions. However, there are some general principles that can help:

Caloric Deficit: The most important factor in losing fat is to consume fewer calories than you expend. This creates a caloric deficit, prompting your body to burn stored fat for energy. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both.

Balanced Macronutrients: Your diet should include a balance of carbohydrates, proteins, and fats. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Protein Intake: Protein is crucial for preserving muscle mass while losing fat and can help you feel full and satisfied. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or tempeh.

Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can help keep you full and support overall health.

Complex Carbohydrates: Choose complex carbohydrates over simple ones. Whole grains like quinoa, brown rice, oats, and whole wheat products provide fiber, which can aid in digestion and help you feel fuller for longer periods.

Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to hunger and fullness cues.

Limit Processed Foods and Added Sugars: Minimize your intake of processed foods, sugary snacks, and beverages as they tend to be high in calories and low in nutrients. Opt for whole, unprocessed foods whenever possible.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.

Meal Timing: Some people find success with intermittent fasting or eating within a specific window of time each day. Experiment with different meal timing strategies to see what works best for you.

Consistency and Patience: Losing fat takes time and consistency. Focus on making sustainable changes to your diet and lifestyle rather than seeking quick fixes.

Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly and mindfully, savoring each bite, and stop eating when you feel satisfied, rather than full.

Include Fiber-Rich Foods: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate digestion, keep you feeling full, and support overall health.

Limit Liquid Calories: Be cautious of high-calorie beverages such as sugary sodas, fruit juices, and alcoholic beverages, as they can contribute to weight gain without providing satiety. Opt for water, herbal tea, or other low-calorie options instead.

Be Flexible: Allow for flexibility in your diet to accommodate social occasions or cravings. It's okay to enjoy treats in moderation, as long as they fit within your overall calorie and macronutrient goals.

Track Your Progress: Keep track of your food intake and progress toward your goals using a food diary, mobile app, or other tracking tools. This can help you stay accountable and make adjustments as needed.

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Inadequate sleep can disrupt hunger hormones and metabolism, making it harder to lose fat.

Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or spending time outdoors to support your fat loss efforts.

Include Strength Training: Incorporate strength training exercises into your fitness routine to build and maintain muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can help boost your metabolism.

Stay Consistent: Consistency is key when it comes to fat loss. Stick to your healthy eating plan and exercise routine even on days when you don't feel motivated. Small, sustainable changes over time can lead to significant results.

Seek Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you on your fat loss journey

Having a support system can make it easier to stay on track and overcome challenges.

By incorporating these additional points into your fat-loss diet, you can optimize your efforts and increase your chances of success. Remember that what works best for one person may not work for another, so it's essential to find an approach that fits your individual preferences, lifestyle, and goals.

Before making any significant changes to your diet, it's a good idea to consult with a healthcare professional or a registered dietitian, especially if you have any underlying health conditions or dietary restrictions. They can provide personalized guidance tailored to your individual needs and goals.

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beautyandlifestyleblog86 · 1 month

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Certain foods contain nutrients that can support the production of neurotransmitters in the brain, which are chemical messengers that play a crucial role in regulating mood, cognition, and overall brain function. Here are some foods that can help induce the production of neurotransmitters in the brain:

1. Tryptophan-rich foods: Tryptophan is an amino acid that is a precursor to serotonin, a neurotransmitter that regulates mood and promotes feelings of well-being. Foods rich in tryptophan include turkey, chicken, eggs, nuts, seeds, and tofu.

2. Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts, are important for brain health and can support the production of neurotransmitters like dopamine and serotonin.

3. Complex carbohydrates: Complex carbohydrates, such as whole grains, legumes, and starchy vegetables, can help boost serotonin levels in the brain. These foods provide a steady source of glucose, which is needed for the production of serotonin.

4. Foods rich in antioxidants: Antioxidant-rich foods, such as berries, dark leafy greens, and colorful fruits and vegetables, can help protect brain cells from oxidative stress and inflammation, which may impact neurotransmitter function.

5. Protein-rich foods: Protein sources like lean meats, poultry, fish, eggs, dairy products, legumes, and tofu provide the building blocks for neurotransmitters like dopamine and norepinephrine, which are important for mood regulation and cognitive function.

6. Fermented foods: Fermented foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that support gut health and may influence neurotransmitter production through the gut-brain axis.

7. Dark chocolate: Dark chocolate contains flavonoids and other compounds that have been shown to boost mood and cognitive function by promoting the release of endorphins and dopamine in the brain.

Including a variety of these foods in your diet can help support optimal brain function, mood regulation, and overall mental well-being by providing the necessary nutrients for neurotransmitter production. It is important to maintain a balanced diet that incorporates a wide range of nutrient-dense foods to support brain health and cognitive function.

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healthy-liiviing · 1 month

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Top 10 Healthy Foods for Your Diet

In a world inundated with fad diets and conflicting nutritional advice, finding the right foods to fuel your body can feel like navigating a maze. But fear not! We've compiled a list of the top 10 healthy foods that will not only nourish your body but also tantalize your taste buds. Say goodbye to confusion and hello to delicious, nutritious eating!

Avocados Avocados are not only delicious but also incredibly nutritious due to their high content of heart-healthy monounsaturated fats, fiber, potassium, and vitamins C, E, and K. They can be enjoyed in various ways, such as smashed on toast, whipped into guacamole, or sliced onto salads, making them a versatile addition to any meal.

Berries Berries, including strawberries, blueberries, raspberries, and blackberries, are not only nature's sweet treat but also packed with antioxidants, vitamins, and fiber. Adding berries to your diet can have various health benefits, including boosting brain health, supporting heart health, and aiding in weight management. They can be enjoyed fresh, frozen, or blended into smoothies for a refreshing burst of goodness.

Leafy Greens Leafy greens like spinach, kale, Swiss chard, and arugula are nutrient-dense and offer a myriad of health benefits due to their high content of vitamins, minerals, and antioxidants. These benefits include improved digestion, enhanced immunity, and reduced risk of chronic diseases like heart disease and diabetes. Leafy greens can be incorporated into your diet by tossing them into salads, sautéing with garlic, or blending into green smoothies.

Salmon Salmon is a nutritional powerhouse rich in omega-3 fatty acids, protein, and vitamin D, making it beneficial for heart health and brain function. It also has anti-inflammatory properties that can help reduce the risk of chronic diseases. Salmon can be enjoyed grilled, baked, or broiled, offering a delicious way to reap its numerous health benefits.

Nuts and Seeds Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are rich in healthy fats, protein, fiber, vitamins, and minerals, making them a nutritious snack. Snacking on nuts and seeds can help curb hunger, stabilize blood sugar levels, and promote heart health. They can be sprinkled on salads, added to oatmeal, or enjoyed straight out of the bag for a satisfying and nutritious snack.

Whole Grains Whole grains like quinoa, brown rice, oats, and barley are packed with fiber, vitamins, minerals, and antioxidants, providing sustained energy and supporting digestive health. They can also help lower cholesterol levels and are a smart choice for overall health whether as a side dish, in soups and stews, or as a breakfast staple.

Greek Yogurt Greek yogurt is rich in probiotics, calcium, and B vitamins, making it excellent for gut health and bone health. It can be enjoyed plain or mixed with fruit and honey for a sweet treat, and is a versatile ingredient that belongs in every healthy diet, whether as a breakfast staple, a creamy topping for tacos, or a base for creamy dressings.

Beans and Legumes Beans and legumes like black beans, chickpeas, lentils, or kidney beans are loaded with protein, fiber, vitamins, and minerals, making them perfect for soups, salads, stews, and dips. Incorporating them into your diet can help promote satiety, stabilize blood sugar levels, and support digestive health.

Sweet Potatoes Sweet potatoes are packed with fiber, vitamins, and antioxidants, particularly rich in beta-carotene, which is essential for eye health, immune function, and skin health. Whether roasted, mashed, or baked, sweet potatoes are a tasty and nutritious addition to any meal.

Broccoli Broccoli is packed with vitamins, minerals, and antioxidants, offering a myriad of health benefits, including immune support, heart health, and cancer prevention. Whether steamed, roasted, or sautéed, incorporating broccoli into your diet is an easy way to boost your nutrient intake and support overall health.

Discover the best morning routine for a healthier lifestyle and kickstart your day with our expert tips.

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cursedcola · 2 years

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May i request savanaclaw + rook with a vegan s/o? (Not the toxic type that guilt trips people who actually eat meat plz) thank you :)

A/N: Sure! I wouldn’t have written that type anyways lol. Being vegan is a lifestyle that many people choose for various reasons. The vegans that I know in real life are super nice! They’ve actually given me health tips and know so much about food (even for food that isn’t vegan). The toxicity of veganism is an unfortunate stereotype that many people in the group face, and I would never want to support it. Vegans and their advice are the reason my stomach issues aren’t so bad anymore lol

Leona Kingscholar

Well, guess his nickname wasn’t a stretch after all

Like Ruggie (see below) he does not necessarily care so long as you don’t push your habits onto him

He will not stop eating his grilled cheese. Not even for you

I think he would do well to accommodate you though. Back at the palace, he would send an advanced notice to the chefs about your dietary preferences. You don’t need to say nothing upon arrival because they already know your favorite snacks, meals, etc. and have specially altered their cultural dishes to meet your needs :)

I think he would be willing to try anything you give him at least once. He might groan a bit, but hand feed him and he’ll taste anything you want him to try!

Ruggie Bucchi

I think Ruggie would take a large interest in vegan living. Why? Because it is healthy and sustainable for people on a budget

Do you understand how easy it is to feed a family a nutrient balanced meal when tofu is an option? Meat is super expensive even in Twisted Wonderland. If not to buy, then to hunt. If you are going out hunting then you have to sacrifice time that could be spent working. Not to mention that the area Ruggie grew up in is a near barren wasteland

Tofu on earth was invented as a famine food. It’s nutrient heavy, filling, and cheap. If you are willing to share recipies with it then he is going to be in your debt

Or milk. Milk is already nutrient dense, but milk from nuts? Not only is it slightly sweet and more palletable for children, but it’s easily attainable. Ruggie could easily have his home town start a nut farm but to raise farm animals? Much more difficult

Look. Yes, Ruggie is from Sunset Savanna where beast-folk are dominant. Yes, there is the association between beast and carnivore. Ruggie could honestly care less though. He eats what he’s given.

If you’re worried about the negative stigma and him associating you with it? Don’t. The way you live is your choice and Ruggie enjoys learning about the health benefits of being vegan.

Jack Howl

Something speaks to me. It says that Jack is a health nut and is way ahead of the game.

He isn’t vegan, but definitely eats many “vegan” dishes and items for their health benefit

Example A: Chickpeas. High in protein, versatile, keep him satiated at spelldrive practice

My manz here loves himself some chickpeas

Like Ruggie, he wants you to teach him recipes. Preferably things that are easy because he likes quick snacks

One thing I see him doing is double checking your food whenever you two go out. You know how animal noses are able to define distinct scents even when they are masked by others? I feel he could take a whiff of your food or one bite and tell if it has animal products. Your little taste tester at resteraunts

King respects your life choices, and will do his best to coexist with you despite his love for beef jerky

Rook Hunt

Will you stop him from hunting? If yes, then there may be a slight problem. If not, then honey Rook will still love you

You may be able to convince him to only catch and not kill. However, it is super unlikely due to his devotion to his hobby and his upbringing. He won’t kill in front of you. That he can promise

He can also promise to not bring his game near you or have it at meals. He himself will not go vegan, but at the very least he is willing to keep his hunting prizes away from you.

When he goes out, he may look around for something you would like instead. Rook is like a cat, wanting to bring home prizes to show you. Instead of game, he may bring back forrest mushrooms etc. that he finds out instead!

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suzieb-fit · 2 months

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Ok, I'm making another change.

It's a long (and rather complicated) story, but I'm no longer going to worry about macros. I'll eat nutrient dense, healthy food as always. I'll eat full fat dairy as always. I'll keep an eye on my calories as always (I've done that for a VERY long time, and yep, I'm happy with it as a part of my daily structure). But I'm not going for any kind of percentages, number of grams or anything in that subject.

After a 3.5 mile morning walk, and a 15hr fast, breakfast was my frothy collagen coffee (decaff now) with half an apple sprinkled with cinnamon and a small handful of plain mixed nuts.

I also need to back off my tumblr activity, at least by a bit. I've got things that need my attention more than posting loads of workout pics and blabbering on about my daily health.

So just one post today.

I had that short morning walk, then I was out for a very slightly longer one later with the boss, and that's all I'm doing today.

Eight miles walking, taking me to 63 altogether for my 100 mile March challenge to support the MIND mental health charity.

Delicious ham and cheese omelette with cottage cheese and a pile of salad for lunch.

Happy Saturday to all us, doing our own things, finding our own ways and making our own plans for a healthier life 😀

#fitspo #fitspiration #fitblr #fitness #healthy living #health and fitness #suzieb-fit #fasting lifestyle #health and nutrition #diet and nutrition #healthy nutrition #good nutrition

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healthyfitlifestyle09 · 6 months

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Healthy foods to gain weight vegan

Gaining weight on a vegan diet requires a strategic approach to ensure you're consuming enough calories and nutrients. Here's a unique list of healthy, calorie-dense foods for weight gain on a vegan diet:

Nuts and Nut Butters:

Almonds, cashews, peanuts, and their respective nut butters are calorie-dense and rich in healthy fats, protein, and micronutrients.

Avocado:

Avocados are not only nutritious but also high in healthy fats and calories, making them a great addition to salads, sandwiches, or as a standalone snack.

Dried Fruits:

Raisins, dates, apricots, and figs are concentrated sources of calories and natural sugars, providing energy for weight gain.

Quinoa:

A versatile and nutrient-dense grain, quinoa is rich in protein and complex carbohydrates, making it an excellent choice for bulking up meals.

Coconut and Coconut Oil:

Coconut and its oil are calorie-dense sources of healthy fats. Adding coconut milk to dishes or using coconut oil in cooking can increase calorie intake.

Hummus:

Made from chickpeas, hummus is a calorie-dense spread that can be used as a dip or added to sandwiches and wraps.

Olive Oil:

Drizzling olive oil over salads or using it in cooking can add healthy fats and extra calories to your meals.

Legumes and Pulses:

Beans, lentils, and chickpeas are excellent sources of plant-based protein and complex carbohydrates, supporting muscle growth and providing energy.

Plant-Based Milk:

Opt for fortified, unsweetened plant-based milks like almond, soy, or oat milk to add extra calories and nutrients to your diet.

Whole-Grain Bread and Pasta:

Choose whole-grain options to increase the calorie and nutrient content of your meals.

Dried Coconut:

Snack on dried coconut flakes or add them to dishes for a calorie boost.

Seeds:

Chia seeds, flaxseeds, and pumpkin seeds are rich in healthy fats, protein, and calories. Sprinkle them on salads, yogurt, or smoothie bowls.

Dark Chocolate:

Dark chocolate in moderation can be a tasty and calorie-dense treat, providing healthy fats and antioxidants.

Tahini:

Made from sesame seeds, tahini is a calorie-dense spread that can be used in dressings, dips, or as a topping.

Plant-Based Protein Powders:

Consider adding vegan protein powders to smoothies or recipes to increase your protein and calorie intake.

It's essential to focus on nutrient-dense foods even when aiming to gain weight. Additionally, consider working with a registered dietitian or nutritionist to create a personalized plan that meets your specific calorie and nutrient needs.

Read more about healthy foods to weight gain vegan :

#healthy lifestyle #healthy eating #health and fitness #nutrition #healthy #healthy living #workout #exercise #healthy food #spiritual development #weight gain encouragement #fat belly #fatty #chubby #gay gainer #gaining weight on purpose

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madamlaydebug · 1 year

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Six foods that help improve and help maintain brain health are:

🍒 Berries - A superfood for your brain full of antioxidants and flavonoids to combat free radicals and reduce inflammation, protecting the brain from damage.

🥬 Leafy greens - Dense with nutrients associated with cognitive health, including lutein, vitamin K, folate, and beta-carotene.

🌰 Nuts and seeds - Healthy fats that are fuel for the brain, are anti-inflammatory and help keep the brain strong and healthy.

🍣 Fatty fish - Rich in omega-3 fatty acids, which help improve memory and concentration and lower the risk of diseases such as Alzheimer’s.

🍗 Lean proteins - Contain amino acids, building blocks for the brain, helping to make chemicals called neurotransmitters boosting memory and concentration.

🥑 Healthy fats - Reduce the risk of brain-related diseases with foods such as avocado and olive oil that help the brain function more efficiently and reduce blood pressure.

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r0-boat · 2 days

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Beauty and the Red Beast

OC Pecha x Holt

Pecha belongs to @peachypede! Thank you so much for commissioning this writing :)

I hope you like it!

Sfw

Wc: 1.3k

Holt's farm was unique. Usually, farmers had their property spanning for miles on a flat plane. But Holt's property is still very large. His property only extends outward into a densely wooded area.

Pecha has only seen Holt go beyond its trees when he tells her he is going for a smoke late in the evening every day since the hybrids and animals stay clear of that part of the farm: the wrestling trees and vastness of the wilderness entrenched the women.

Her duties were finished, and her boss left the property for groceries and farming supplies.

With boredom stirring within, she makes her way to the edge of the property. A fence separated the forest from familiarity.

Her heart skips a beat, remembering her childhood years, looking for wild edible berries, mushrooms, nuts, and veggies!

Having never been to this place before, who knows what she could find?

With that, the brown-haired girl hopped the fence.

Walking into the forest without a second thought.

She felt the cool autumn breeze in her hair. She danced underneath the tree canopies, feeling the soft, fertile soil beneath her boots along with gentle crunches of the fallen leaves. It was around the perfect time to find mushrooms, as the soil was ripe with nutrients and dead plant matter. Pecha journeyed far enough before she started to look, her eyes wide with wonder, looking at the bark under leaves in logs. She had heard that even the residents stay clear of the forest. It was out of season for game hunting.

Mushrooms and wild berries she'd only seen in books growing wildly, abundantly, and beautifully. From thorny blackberries to ripened blueberries, tiny puffball mushrooms. She should have brought her basket! When she turned around, she saw a vast puffball mushroom. Her mouth hung open in awe before smiling wide. Despite not having a basket, she was sure that she could bring it all home.

"I could make dinner with this!"

She murmured. She could use the leftover meat and vegetables they've kept from the farm to make a mushroom stew.

She touched the puffball mushroom, preparing to pull it until She heard the wrestling of the trees, then the flapping of feathers.

Pecha stopped dead in her tracks as she felt a presence. A shadowy silhouette casted on the ground before her, showing a figure with giant wings, a sight that made her hair stand on end.

"Hello, human girl. What are you doing in the forest all by yourself?" A voice melodic yet sinister.

Pecha slowly turned her head; her heart stopped.

A hybrid. Brown and white feathers covering its masculine body. His piercing eyes glow a faint gold in the setting sun are that of an owl as he stares Pecha down like prey. Its skin is porcelain white, decorated with brown feathers. With a grin full of sharp teeth.

Pecha was frozen, her hands shaking. The owl's heartbeat, which towered over the cowering woman, expanded his brown wings, blocking out any light as he inspected the human girl beneath him.

"Where is your mate dear?"

He purred. He reaches out to touch her. His human hands looked more like talons, his claws sharp and monstrous, coming closer to her face. Pecha, stricken with fear to even speak, could only muster a whimper as she tilted her head away, her eyes screwed shut, tears forming in her eyes when she felt the gentle caress of the creature.

"Do you not have one?" The creature speaks again; his smile widens. His talons scratch into the tree bark as he practically pins her to the ground; his other hand on Pecha's cheek moves to her quivering lip and chin.

"Then I shall be a good-"

He rotates his head, and a red blur tackles him to the ground. A giant red wolf pins his wings, holding the harpy to the ground.

The owl harpy screeches in pain, feeling the wolf's cause to dig into its delicate wings. Before He could bear its teeth at the hybrid's throat. The harpy swings its talons into the Red Wolf, cutting deep. Holt held in pain, his grip loosening for the heartbeat to escape. Its wing hurt, bleeding but not broken, as he took off to the sky, flying as fast as he could away from the human girl and the werewolf.

Pecha was covering her ears, burying her head in between her legs as she curled herself against the tree.

Holt nudges his nose against the poor girl. He rolls his tongue across her forehead to get her attention. Pecha's eyes, red from crying, looked up into his eyes; when she looked up at him, she was no longer scared, looking at the beast in awe. Looking deep into his eyes, she knew who it was. She wasn't afraid. How could she be? After he had just saved her life.

Holt licks her tears away before wincing in pain, his brown, red fur stained with more red on his belly, his fur soaked with blood. Pecha's eyes widen, looking at the gash wound across his stomach.

"Oh no, that looks bad." She says.

Holt was confused…

She didn't look scared, or terrified, or even disgusted. Instead, Pecha patted his head, caressed his cheek, and even played with his ears with a little smile.

Taking a handful of her clothing and ripping it, using it as cloth, She presses it against the wound. Holt grumbled, his tail thumping on the ground. It's stung, but he's been through worse. Holt wasn't even sure why he was letting Pecha touch him. But he knew that he didn't want her to stop.

"Thank you for saving my life, Holt." Pecha smiled. She wanted to wrap his arms around him, but that would only hurt him.

The wolf's eyes widened.

How did she-?!

And why wasn't she scared??

Holt spent all of his life hiding and being a monster. Now, here is this girl that he hired for cheap work, booping his nose, petting him like he were a dog. Her clothing is now ruined as she tries to stop the bleeding on his stomach as she tries to look for other wounds on his big body.

The clothes on her back were all she had, but it was enough to get the wound at least somewhat wrapped up or for it to stop bleeding enough for her to bring him back to the farm.

#oc:holt #werewolf boyfriend #werewolf oc #oc x oc #ro.commission

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chiomakedu · 7 months

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what I learned today: metabolic safety is a way of creating internal safety in the body through food choices that provide bioavailable nutrients while being sensitive to your individual body’s needs and requirements. These are nutrient dense proteins, fats, and carbs that are easily digestible and come from plants and animals (not beans or nuts or seeds or processed foods). You can calm depression, anxiety, and a host of other ailments by providing metabolic safety for the body. Many folks suffer illness simply because they are not experiencing metabolic safety (which puts the body in a state of survival, causes you to run off of stress hormones, and in this continuous state of deprivation, your body never has the opportunity to rest and repair). A list of reparative foods that may support you in creating metabolic safety for your body below from KymberMaulden.com

#metabolic safety #nutrient dense foods

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greeningdeserts · 1 year

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Agroforestry with oaks and hemp for more biodiversity, reforestation and soil improvement

Agroforestry, forestry and agriculture with oaks and hemp can improve soils, biodiversity and water balance, that's why Greening Deserts launched the program Agrarhanf.com, Bodenrettung.com und Eichenwald.org. Oaks harbor and enhance biodiversity more than any other trees!

The contributions and projects are intended to support forestry and agricultural managers with useful ideas, impulses and innovative solutions. We recommend planting tree rows more densely in the beginning and then singling out individual trees as the years go by. In the beginning, larger trees can be planted and slightly smaller ones in between, which are then useful as replacements and for the region. This technique is very proven in Eastern Europe and the agroforestry is therefore also a kind of tree nursery. Agroforestry systems are less susceptible to forest fires.

Mitigation of climate change impacts through healthier and stronger ecosystems, higher soil and air moisture are essential for survival, especially with the increasing loss of cropland worldwide. Flowering trees and wildflowers on trees can attract more pollinators and important insects (beneficial insects) which, like birds, also reduce pests. Agroforestry is therefore one of the best ways to adapt to climate change and extreme weather events such as droughts. Alternative tree species with nutritious berries and nuts as well as hardy palms can be found on Greening Deserts project pages and naturally on the Leipzig Palms Project. In the meantime, there are also plenty of suitable industrial hemp varieties, just read the official regulations for the cultivation of hemp in Germany. We recommend undemanding, tall-growing and narrow hemp varieties for the production of hemp fiber. Bushier sorts for more leaves and hemp seeds, such as for food and feed. Commercial hemp can significantly reduce nitrogen and methane emissions, this has been confirmed many times by international researchers and studies. Some hemp varieties require very little water and can improve long-term biodiversity, nutrient supply and soil moisture. Similar to lupines, hemp can also be used as a green manure, for example if there are times when yields or growth are not so good in individual years, the plants can be added to the soil after harvesting together with compost and / or leaves. For hemp cultivation, no pesticides and very little fertilizer are needed.

There are multiple options of tree planting, especially drought-tolerant oaks! Planting of pre-germinated seeds, e.g. germinated acorns, transplanting of young plants and cuttings around old trees in open areas in the forest or at the forest edge. Purchasing perennial oaks and seedlings from nurseries especially for urban regions and urban areas where larger trees are needed. If there is extreme abundance of oaks and saplings in some years, they can be taken from old trees. Otherwise it would be a pity if they die in the forest due to lack of light or are destroyed by mowing on meadows in the park. As a result, many millions of oaks are probably lost every year. The projects, campaigns and initiatives should also change or improve this, for example by showing how to do it, giving useful tips and having many people follow the movement. Not only people from the concerned areas but also people from all areas and branches, also from the educational area, for example young people from schools and students from universities. After all, collecting and planting oak trees is not only a nice balance to intellectual work, it is good for health and properly implemented also a kind of sport. In addition, one is more outside in nature and can learn a lot.

One can harvest acorns very effectively in places with the raking and a special vacuum cleaner, sustainably and only a part at a time, especially at half mast and blast mast. As some clever farmers, foresters and forest owners have already done. Every year there are acorns in abundance, according to estimates several thousand tons, sustainable harvesting would not harm ecosystems, on the contrary... too much acorns are not good for soils! You can harvest acorns very effectively in places with raking and a special vacuum cleaner, sustainably and only a part at a time, especially with half mast and blast mast. As some smart farmers, foresters and forest owners have already done.

With healthy and natural feeds like hemp and acorns you can replace many of these feeds in the short term and in the long term! Especially oaks with large fruits are suitable for agroforestry, where rows of trees are planted in fields. Useful crops can then be grown between the rows. Acorns are good not only for animals, but also for humans, as a healthy addition to the diet or medicine. Acorn meal is very healthy and acorns with residual bitter compounds are good for the stomach and intestines.

The potential for more sustainable livestock production is enormous. In Spain, animals are partially fed on oak trees. Iberian acorn-fed pigs eat only acorns, grasses and herbs from pastures. Acorn fattening and pig fattening could also in Germany not only reduce feed costs, costly and environmentally harmful procurement of feed. It would protect together with increased hemp cultivation soils and forests worldwide, since soils are destroyed less by deforestation and harmful crops. Of course, meat consumption or production should also be reduced globally - especially overproduction and senseless waste.

There is simply too much food being wasted, thrown away or going bad; improved distribution and preservation through better or faster drying could help. At the same time, less environmentally damaging crops such as corn, canola and soy should be grown along the way. Particularly intensive agriculture damages soils; oily plant parts can seal soils or repel water. This is fatal when prolonged droughts dry out the soil severely and rain then does not seep in well in many places or even runs off completely on the surface.

In order to bring forward topics such as species conservation, biodiversity, education, climate and environmental protection, as well as to promote a more sustainable forestry and agriculture, we want to increasingly involve schools and universities in our actions as well as projects in the years until 2030. The Oak Park and Oak Forest project Eichenwald.org was established together with the Schools Forest Initiative in 2019 and 2020.

We want to plant about 50,000 trees for and region, together with schools and school classes. The floodplain forest could be extended by a few meters at the edges! If one the relationship of the enormous meadows and open spaces which lie around the Auwald and forests in Saxonia one asks oneself why no or so few forest extensions were made until today. There is enough space around the alluvial forest and forests in Saxony. One does not need therefore necessarily a new forest to plant. Already on a meter band more forest at the edge of the forest thousands of new trees could be planted! If the work and projects are finally financially and actively supported, the actions and projects can be implemented more quickly, even by the end of 2023. Otherwise, due to lack of money and time, all the work and other important projects of the founder can unfortunately not hire helpers, get equipment or stuff is needed and will plant the oaks themselves over time and then plant out somewhere else. Then, unfortunately, there will be no Leipzig forest expansion with many important tree species and oak varieties. Because without any payment and support it simply does not work, especially under the current circumstances and plight of the founder, which lives since spring at subsistence level. The Oak park and forest actions since a few weeks takes almost all working time and free time, if there comes no support thousands of sprouted acorns will be planted in buckets, pots and bags. This saves a lot of time and ways.

Almost 40,000 oaks have already been planted over the years in Germany and regions of Europe. These are now well adapted to the drought, because they were planted out early and thus could root deeply. In Leipzig and region about 12,000 oaks were planted out! The founder of the Urban Greening Camp and Vertical Farming Startup has collected acorns from many different trees, these can then be easily put into the ground when they have germinated. The germination rate is very high and the mortality rate very low because oaks root very quickly and deeply - so they survive drought years quite well as we have unfortunately had more often now.

Oaks support more biodiversity than any other German or native trees. Individual specimens with hundreds of species have been discovered and recently even a world record with well over a thousand species! As some Greening Deserts articles and projects have already well shown or extensively explained. Projects and programs like the Trillion Trees Initiative have been exploring these relationships for years, especially the relationship between biodiversity, healthy ecosystems and trees that are essential for the survival of many other species. If we save, protect and propagate key tree species on which many other species depend, we also protect many thousands of species in the plant and animal kingdoms, as well as soils, waters, microorganisms, insects and fungi! Key species and endangered tree species should be primarily introduced into ecosystems and forests. Various EU organizations and official bodies were informed the years several times - also directly by email and contacted with many letters, unfortunately ignored by many or answered only superficially. The Urban Greening and Vertical Farming Startup not only wants more creative urban greening with tree containers or raised beds and planting walls. It also wants to establish more mini-forests in Leipzig and the region, also to create hotspots for biodiversity. Municipalities, farmers and forest owners from all over Germany are invited to provide parts of their area(s) for this project.

It is a win-win situation for everyone as such a mini-forest promotes a good climate and insect diversity in the region, in addition various tree species can also be planted more densely to use them in the future for further reforestation or forestation in the region, this is not only logistically sensible, but also saves money, time and resources. The small forests can serve as a diverse nursery or growing forest, so to speak. Greening Deserts founders have been creating the concept for several years and to date it is mature, because it is to be implemented together with the emerging movement of agroforestry and agrovoltaics throughout Germany and then Europe. The main project can be reached under GreeningCamp or GreeningDeserts.com, in addition the Trillion Trees Initiative and various forest projects will support this movement in the future.

Greening Deserts founders and researchers explore with various projects not only drylands and arid ecosystems, but also wetlands such as floodplains, riparian forests, wet forests, bogs or swamps, lake and river landscapes. Long-term studies of marsh trees and wetland plants have been carried out, including photographic studies and in such a number of wetlands of Europe. Swamps and bog forests have been documented over many years. Results will be published with the projects and project developments like Eichenwald.org, MoorForest and SwampForest.org in the future. The international platform will then be accessible at WetForest.org. For years we have been recommending the reforestation and expansion of peatlands, which can store more carbon CO2 than any other ecosystem, and to further reduce emissions, especially methane emissions, trees should be planted. Swamp or bog trees such as swamp oak or bald cypress grow relatively fast and together with organisms such as bacteria and fungi can stabilize the water bodies or wet soils, in some cases even bind methane as well as convert it. Wetlands without trees warm up faster than moist forests which cast shade and are much cooler than open areas. This is also a reason why wetlands release more methane, forest ecosystems suffer from droughts or extreme drought, store less carbon and can even release it - especially through forest fires and dried out or destroyed soils. Mixed forests and tree species that favor soil moisture also have a much lower risk of wildfire. Trees can cool the area by many degrees, even in urban areas, almost all cities should know this by now.

Air pollution, insecticides and pesticides are not only a threat to bees, they also endanger many other species, especially near agricultural and livestock farms. Many of the trees and forests typically found in forestry are monocultures and conifers such as Douglas fir, spruce, pine, larch and fir - unfortunately, these do not provide much nectar. Nearly 80 percent of conifers were felled because of damage. At just under 70 percent, the share of damaged wood in total logging in 2019 was more than three times higher than in 2010. As already described in the article on the Leipzig Oak Park of Diversity project, strong tree species such as oaks are also affected. Whether due to pests, powdery mildew or drought stress, the plants suffer greatly from the drought. Like many deciduous trees, oaks belong to the deep-rooted species, which fetch water from lower soil layers. What they do not need themselves, they release closer to the surface. This makes oaks good soil regulators, for example through pronounced symbioses with microorganisms and fungi. Oaks and other robust trees are suffering from climate change, as are many people and animals. Tree damage and forest degradation result not only from fires, drought and heat waves, but also from fungal infestations, pests, snow breakage, storms, floods and environmental toxins - as well as air and water pollution.

According to climate research, long-term studies and weather experts, extreme drought is becoming normal in Europe in the summer. In spring, many places around the world also lack the water needed for healthy plant growth. Soils and forests can hold less water because the important reservoirs are not only dried out but damaged, i.e. the storage capacity is reduced and in some cases reduced for years. When middle and deeper soil layers harden, humus layers turn to dust or are destroyed, even a lot of rain will not help for the time being. It then takes years of moderate rain and some plant growth until these soil layers are loosened and watered again. Trees, hedges and other plants that can form complex, strong and deep roots need several years to loosen medium and deep soil layers again. This is why ground cover, soil conservation measures and deep rooting plants like thistles are so important. Greening Deserts has therefore started the project SoilRescue.eu and TrillionTrees.eu.

The destruction of soils by extensive agriculture, surface mining and drainage accelerates land degradation. A major problem is the hardening and water repellency of soils due to greasy or oily surfaces. Fats, oils, and waxes from plant parts fall to the ground with the particulate matter. Rain then cannot penetrate the top layer of soil and runs off superficially. Factors such as soil type, plant species, temperature and the degree of desiccation determine how water repellent the soil becomes. Often, soils cannot be loosened by plowing until after harvest. However, if the drought lasts for a long time, there is a risk of soil erosion by wind - especially in the fall there are more winds and storms. We can all only hope that there is not another winter drought, as this would damage the soils for years to come. Already in 2018, more soil conservation measures should have been implemented, such as covering with ground covers, emergency irrigation with extra canals, ponds and rainwater storage above ground or underground. There are some other effective and innovative methods such as agrophotovoltaics, hemp cultivation, and desert bamboo.

Due to tree mortality during drought years, Germany is missing billions of trees; these cannot be replanted quickly by private and state forestry companies. This is compounded by more difficult conditions due to extreme weather and future droughts. Many of the new forest plantings since 2018 have died, often far more than half of all young trees. Movements like Fridays for Future and school groups should be involved in a variety of reforestation and planting activities - such as collecting seeds, planting trees and wildflowers. Especially for children and young people, it makes sense to combine healthy exercise, nature and fresh air with meaningful actions for people and the environment. During the actions you can not only learn a lot but also get a better understanding of nature and the environment. Especially in this autumn there is a chance to collect millions of acorns for new plantations and to plant perennial trees. This can be done basically all winter long if it gets as mild as 2019, there were even weeks in January and February with spring temperatures.

Reforestation and other tree planting activities should be concentrated more in the fall and more in the spring with the current climate conditions. This will give the young trees more time to root deeper and have a higher chance of surviving in a new drought year. Of course, extra watering can be done, and often a simple plastic bottle with drip irrigation is all that is needed. This simple irrigation technique is often seen in Africa and India. So you don't need to buy new products or techniques for watering trees, there is already enough plastic waste! SchoolsForest and 'Schools Forest Up' is a project idea of Greening Deserts and together with other planting actions, in a community, could plant the areas with forest damage faster than you think.

Contributions and quotes of Greening Deserts founder Oliver Caplikas:

Agroforestry is one of the best ways for forestry and agriculture to adapt to climate change and extreme weather events such as droughts. It allows for more sustainable agriculture and ecological forestry, as an agroforestry using only trees as a type of nursery is also possible. #ClimateAdaptation

Climate protection, nature conservation and environmental protection is species protection, so it is also human protection.

Europe should finally wake up and promote more hemp cultivation to support biodiversity, CO2 storage, ecosystem restoration and soil improvement - especially in drought regions and areas with deforested or degraded soils. More sustainable agriculture is possible if hemp production increases in European countries. Healthy agriculture with hemp also requires no pesticides and very little fertilizer or some green manure and mineral fertilizers such as rock meal every year.

Greening Deserts and Trillion Trees Initiative has been informing EU and parties for years about the problems of burning fossil fuels like wood and coal. Don't burn trees and forests, use hemp and rice straw for building, animal feed.... #agriculturalhemp.com #hempcultivation #industrialhemp.

Greening Deserts has launched new sustainable organic farming projects. One of them is called #Agrarhanf.de, a German project for industrial hemp that can improve biodiversity, animal and soil health - and reduce carbon and methane emissions! #organic farming #hemp fodder #hemp pellets.

Hemp can help improve air, climate, soil and water quality. Hemp plants support biodiversity and protect forests. Global hemp cultivation can reduce climate change impacts such as deforestation, desertification and global warming.

Hemp paper like hemp toilet paper can reduce deforestation and global warming worldwide! Prevent forest dieback with #hemppaper, improve biodiversity and soils with hemp farming. #agricultural hemp #soil saver #soil conservation #climate saver #utility hemp.

Feeding agricultural hemp to cows can lower their stress levels and improve their overall health. Hemp could replace corn, soy and other polluting crops - saving forests, soils and rainforests! Like sea grass, agricultural hemp can reduce methane emissions from cows!

Greening Deserts projects like agricultural hemp help farmers, growers and foresters with biodiversity, soil and climate protection by providing useful hints and advice, such as soil improvement, effective plant breeding, sustainable nutrition, cheap and environmentally friendly feed sourcing.

For several years, Greening Deserts projects have been recommending politics and business to finally promote / encourage soil improvement with agricultural / industrial hemp on a large scale. See article Hemp cultivation in surface mining. Not much has happened to date. #agricultural hemp #hemp paper #hemp seed

Many companies in Germany are dedicated to paper production, hemp paper production is largely absent. The machines or production is set on waste paper or pulp. German machinery and paper manufacturers do not produce hemp paper on a large scale. #hemppaper

We don't have much time left to stop global warming and the loss of biodiversity, of which cities and urban areas are a very large part. The simple formula applies: Urban Greening = Urban Cooling. That is why the projects like Greening Camp and the private organization GlobalGreening.org, among others, were founded. Global greening is the only large-scale and nature-based solution to noticeably cool the planet and particularly affected regions. With this, it may be possible to get back below 1.5 degrees by 2050.

We hope that Europe and Germany will finally use more hemp for biodiversity and large-scale soil improvement and drought protection. Drought or drought tolerant plants and trees such as sweet chestnuts, oaks,.. can improve agroforestry and ecological forestry in the long term and sustainably.

*Acorn fattening, also commonly called eckerich in German-speaking areas, was a widespread agricultural practice in Central Europe until the 19th century. Domestic pigs were driven into the woods to gorge themselves on acorns, beechnuts and chestnuts. The word "fattening" originally referred to the tree fruits used as cattle feed. Later it was restricted to acorns and beechnuts used as pig feed. Today, the word mast is generally used to refer to the "fattening" of animals. In addition, the seed production of oaks and beeches was called, for example, eckerich, ecker, acker or acker. From this, the acker was derived from an agricultural point of view. - Wikipedia

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