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Nutrition - Blog Posts
Easy Kale Slaw This sweet and savory kale slaw with dried cranberries, carrots, and onion is brightened by the zesty Key lime juice.
for the record, if you feel that you cannot control your eating—like, you sit down intending to eat a handful of chips or a couple cookies, and you enter a fugue state and eat the entire package, and you're like, oh my god, why don't I have any self-control when it comes to food, why do I keep doing this—the answer is that it's because you are probably starving. you are probably running on a severe calorie and nutrient deficit and harming yourself by doing so. we should question the idea that exerting "self-control" when it comes to food is even necessary.
diet talk is so inexpressibly nonsensical the instant you know anything about "the human body" or "nutrition" or if you think about it for three seconds
This has done absolute wonders for my skin and my health! I understand that everyone is different and this works for me (: Do your research and see if this is something you might be missing in your life / diet. Use rep# US10995046 if you want to do more research on their products
Would you trust me as your Barbie nurse? 👩⚕️
#spenga Time
#exce
7 months of using the same products I use daily, this was the lifestyle change that she made for herself! #transformationtuesday #livehealthylivehappy #liveyourlife #cleanseforlife #eatcleanstaylean #nutrition #beyourownboss (at New York, New York)
Celebrating Thanksgiving in Space!
Part of the appeal of Thanksgiving is how easily we settle into the familiar: cherished foods, friends and family, and favorite activities like football, puzzles or board games. As anyone who has spent Thanksgiving with someone else’s traditions knows, those familiar things can take on seemingly unusual forms. That’s especially true when you’re 200 miles up in space.
Holidays in space weren’t very common early in the program, but as astronauts start the 20th year of continuous habitation they will also be celebrating the 20th consecutive Thanksgiving in orbit. As it turns out, everything’s the same, but different.
Food
Early in the space program, astronauts didn’t have much choice about their meals. A turkey dinner with all the trimmings was as much a pipe dream in the early 1960s as space travel had been a few decades earlier. Food had to be able to stay fresh, or at least edible, from the time it was packed until the end of the mission, which might be several weeks. It couldn’t be bulky or heavy, but it had to contain all the nutrition an astronaut would need. It had to be easily contained, so crumbs or droplets wouldn’t escape the container and get into the spacecraft instrumentation. For the first flights, that meant a lot of food in tubes or in small bite-sized pieces.
Examples of food from the Mercury program
Chores first, then dinner
Maybe you rake leaves to start the day or straighten up the house for guests. Perhaps you’re the cook. Just like you, astronauts sometimes have to earn their Thanksgiving dinner. In 1974, two members of the Skylab 4 crew started their day with a six-and-a-half hour spacewalk, replacing film canisters mounted outside the spacecraft and deploying an experiment package.
After the spacewalk, the crew could at least “sit down” for a meal together that included food they didn’t have to eat directly from a bag, tube or pouch. In the spacecraft’s “ward room”, a station held three trays of food selected for the astronauts. The trays themselves kept the food warm.
A food tray similar to the ones astronauts used aboard Skylab, showing food, utensils and clean wipes. The tray itself warmed the food.
The ward room aboard Skylab showing the warming trays in use. The Skylab 4 crew ate Thanksgiving dinner there in 1974.
Fresh food
It can’t be all mashed potatoes and pie. There have to be some greens. NASA has that covered with VEGGIE, the ongoing experiment to raise food crops aboard the space station. Though the current crop won’t necessarily be on the Thanksgiving menu, astronauts have already harvested and eaten “space lettuce”. Researchers hope to be growing peppers aboard the space station in 2020.
Astronaut Kjell Lindgren enjoys lettuce grown and harvested aboard the International Space Station.
Football
Space station crews have been able to watch football on Thanksgiving thanks to live feeds from Mission Control. Unfortunately their choices of activities can be limited by their location. That long walk around the neighborhood to shake off the turkey coma? Not happening.
Football in space. It’s a thing.
Be Prepared for the Unplanned
No matter how you plan, there’s a chance something’s going to go wrong, perhaps badly. It happened aboard the Space Shuttle on Thanksgiving 1989. Flight Director Wayne Hale tells of plumbing problem that left Commander Fred Gregory indisposed and vacuum-suctioned to a particular seat aboard the spacecraft.
This is not the seat from which the mission commander flies the Space Shuttle.
Hungry for More?
If you can’t get enough of space food, tune into this episode of “Houston, We Have a Podcast” and explore the delicious science of astronaut mealtime.
And whether you’re eating like a king or one of our astronauts currently living and working in space, we wish everybody a happy and safe Thanksgiving!
Make sure to follow us on Tumblr for your regular dose of space: http://nasa.tumblr.com.
What Astronauts in Space Eat in a Day
There was a time when even NASA didn’t know if humans could eat in the microgravity environment of space. Thankfully for the future of long-term crewed missions, John Glenn proved that it was indeed possible when he ate applesauce from an aluminum tube while orbiting the Earth in 1962.
Since then, the research conducted at our Space Food Systems Laboratory at Johnson Space Center has resulted in improved taste, variety and packaging of foods intended for space travel. Current-day astronauts are now given a standard menu of over 200 approved food and drink items months before launch, allowing them to plan their daily meals far in advance.
So, with such a variety of foods to choose from, what does the typical astronaut eat in a day? Here is an example from the International Space Station standard menu:
Sounds tasty, right?
However, these are only suggestions for astronauts, so they still have some choice over what they ultimately eat. Many astronauts, including Tim Kopra, combine different ingredients for meals.
Others plan to eat special foods for the holidays. Astronauts Scott Kelly and Kjell Lindgren did just that on Thanksgiving last year when they ate smoked turkey, candied yams, corn and potatoes au gratin.
Another key factor that influences what astronauts eat is the availability of fresh fruits and vegetables, which are delivered via resupply spacecrafts. When these foods arrive to the space station, they must be eaten quickly before they spoil. Astronaut Tim Peake doesn’t seem to mind.
Nutrition is important to help counteract some of the effects spaceflight have on the body, such as bone and muscle loss, cardiovascular degradation, impairment of immune function, neurovestibular changes and vision changes.
“Nutrition is vital to the mission,” Scott M. Smith, Ph.D., manager for NASA’s Nutritional Biochemistry Lab said. “Without proper nutrition for the astronauts, the mission will fail. It’s that simple.”
We work hard to help astronauts feel less homesick by providing them with food that not only reminds them of life back on Earth, but is also nutritious and healthy.
Here are some unusual space food inventions that are no longer in use:
Gelatin-coated sandwich and cookie cubes
Compressed bacon squares
Freeze dried ice cream
Make sure to follow us on Tumblr for your regular dose of space: http://nasa.tumblr.com
Vision & Microgravity...Can We See the Connection?
What do nutrition and genetics have in common? They could all be linked to vision problems experienced by some astronauts. We see people going up to space with perfect vision, but need glasses when the return home to Earth.
Why Does This Study Matter?
We want to be able to send astronauts to Mars, but losing vision capability along the way is a BIG problem. Discovering the cause and possible treatments or preventions will help us safely send astronauts deeper into space than ever before.
It’s Like Solving a Mystery
We already have an idea of why vision changes occur, but the real mystery remains...why do some astronauts have these issues, and other’s don’t?
Now, let’s break it down:
Nutrition is more than just what you eat. It includes how those things work inside your body. The biochemistry behind how your muscles make energy, how your brain utilizes glucose and how vitamins help with biochemical functions...it’s all part of nutrition.
Genetics also play a part in the vision changes we’re seeing in space. Data shows that there are differences in blood chemistry between astronauts that had vision issues and those that did not. We found that individuals with vision issues had different blood chemistries even before their flight to space. That means that some astronauts could be predisposed to vision issues in space.
Just in January 2016, scientists discovered this possible link between genetics, nutrition and vision changes in astronauts. It makes it clear that the vision problem is WAY more complex than we initially thought.
While we still don’t know exactly what is causing the vision issues, we are able to narrow down who to study, and refine our research. This will help find the cause, and hopefully lead to treatment and prevention of these problems.
Fluid Shifts
The weightless environment of space also causes fluid shifts to occur in the body. This normal shift of fluids to the upper body in space causes increased inter-cranial pressure which could be reducing visual capacity in astronauts. We are currently testing how this can be counteracted by returning fluids to the lower body using a “lower body negative pressure” suit, also known as Chibis.
Benefits on Earth
Research in this area has also suggested that there may be similarities between astronaut data and individuals with a clinical syndrome affecting 10-20% of women, known as polycystic ovary syndrome. Studying this group may provide a way to better understand vision and cardiovascular system effects, which could also advance treatment and prevention for both astronauts and humans on Earth with this disease.
Make sure to follow us on Tumblr for your regular dose of space: http://nasa.tumblr.com
Space Station Research: Nutrition
Each month, we highlight a different research topic on the International Space Station. In January, our focus is Nutrition. Understanding the role of nutrition in astronaut adaptation to spaceflight has a broader application on Earth. For example, understanding the relationship of nutrition to bone loss in space is potentially valuable for patients suffering from bone loss on Earth.
The space station is being utilized to study the risks to human health that are inherent in space exploration. The human body changes in various ways in microgravity, and nutrition-related investigations help us understand and reduce those risks associated with those changes. Examples are:
Bone mineral density loss
Muscle atrophy
Cardiovascular deconditioning
Immune dysfunction
Radiation
and more
Scientists can also test the effectiveness of potential countermeasures like exercise and nutrition, which can have health benefits for those of us on Earth.
Did you know that in 2015 the space station crew harvested and ate lettuce that was grown on the space station? The Veggie facility on station is an experiment that supports a variety of plant species that can be cultivated for educational outreach, fresh food and even recreation for crew members on long-duration missions. Right now, the crew is growing Zinnia flowers. Understanding how flowering plans grow in microgravity can be applied to growing other edible flowering plants, such as tomatoes.
Make sure to follow us on Tumblr for your regular dose of space: http://nasa.tumblr.com
Facts !!!
I ate badly today
So I was trying new gluten free things today and haven't meal preped yet but am doing now so here's to a better tommorow...
When you are asked to be a #foodie for the day 🤷♂️ @finnsbeachclub @bistrocbali 📷@jucheyproductions #new #menu #restaurant #indonesia #bali #canggu #mealprep #bonappetit #ciao #themodernengineer #engineer #lifestyle #foodporn #nutrition #health #burger #coffee (at Finns Bali)
What Astronauts in Space Eat in a Day
There was a time when even NASA didn’t know if humans could eat in the microgravity environment of space. Thankfully for the future of long-term crewed missions, John Glenn proved that it was indeed possible when he ate applesauce from an aluminum tube while orbiting the Earth in 1962.
Since then, the research conducted at our Space Food Systems Laboratory at Johnson Space Center has resulted in improved taste, variety and packaging of foods intended for space travel. Current-day astronauts are now given a standard menu of over 200 approved food and drink items months before launch, allowing them to plan their daily meals far in advance.
So, with such a variety of foods to choose from, what does the typical astronaut eat in a day? Here is an example from the International Space Station standard menu:
Sounds tasty, right?
However, these are only suggestions for astronauts, so they still have some choice over what they ultimately eat. Many astronauts, including Tim Kopra, combine different ingredients for meals.
Others plan to eat special foods for the holidays. Astronauts Scott Kelly and Kjell Lindgren did just that on Thanksgiving last year when they ate smoked turkey, candied yams, corn and potatoes au gratin.
Another key factor that influences what astronauts eat is the availability of fresh fruits and vegetables, which are delivered via resupply spacecrafts. When these foods arrive to the space station, they must be eaten quickly before they spoil. Astronaut Tim Peake doesn’t seem to mind.
Nutrition is important to help counteract some of the effects spaceflight have on the body, such as bone and muscle loss, cardiovascular degradation, impairment of immune function, neurovestibular changes and vision changes.
“Nutrition is vital to the mission,” Scott M. Smith, Ph.D., manager for NASA’s Nutritional Biochemistry Lab said. “Without proper nutrition for the astronauts, the mission will fail. It’s that simple.”
We work hard to help astronauts feel less homesick by providing them with food that not only reminds them of life back on Earth, but is also nutritious and healthy.
Here are some unusual space food inventions that are no longer in use:
Gelatin-coated sandwich and cookie cubes
Compressed bacon squares
Freeze dried ice cream
Make sure to follow us on Tumblr for your regular dose of space: http://nasa.tumblr.com
What Works (and What Doesn’t)
I’ve lost (and gained, and lost, and gained, and lost) a lot of cumulative weight. I’ve been obsessing over my weight and going on poorly informed fad diets since before I hit puberty; in the past 3 years, I’ve weighed 98 pounds and 158 pounds. Right now I’m in the middle, where I’m supposed to be for my height and build. Saying you lost 60 pounds in fun, but it wasn’t achieved in a healthy way and it happened way too fast to be sustainable.
Still, it helped me learn a lot about my body. After a lifetime of dieting, I know in at least the most basic terms what does and doesn’t work for me. None of this information is revolutionary, and it’s all immensely subjective. Every body is different, but through a stupid amount of trial and error, I know a lot about mine!
Some of this information might be helpful, but take it with a grain of salt- if something doesn’t feel right to you, it probably isn’t.
Keep reading
I made a very un-photo worthy (but delicious) dinner last night with this recipe , veggie pasta with garlic and olive oil. Also, I learned how to de-glaze! #gourmet
I think this is so relevant. You are indeed, at least to a significant extent, what you eat. There is so much research to show what a great impact the right foods can have on mood, and how the right nutrition can help stabilize emotional imbalances.
To read more about how various foods may affect the biology of your brain and body, read this article from Dartmouth to find out more.
Submitted by coffeebeansandtomatosauce
Edited by Jessica F
This is a great article about bread! #probread
What Works (and What Doesn’t)
I’ve lost (and gained, and lost, and gained, and lost) a lot of cumulative weight. I’ve been obsessing over my weight and going on poorly informed fad diets since before I hit puberty; in the past 3 years, I’ve weighed 98 pounds and 158 pounds. Right now I’m in the middle, where I’m supposed to be for my height and build. Saying you lost 60 pounds in fun, but it wasn’t achieved in a healthy way and it happened way too fast to be sustainable.
Still, it helped me learn a lot about my body. After a lifetime of dieting, I know in at least the most basic terms what does and doesn’t work for me. None of this information is revolutionary, and it’s all immensely subjective. Every body is different, but through a stupid amount of trial and error, I know a lot about mine!
Some of this information might be helpful, but take it with a grain of salt- if something doesn’t feel right to you, it probably isn’t.
Keep reading
What Works (and What Doesn’t)
I’ve lost (and gained, and lost, and gained, and lost) a lot of cumulative weight. I’ve been obsessing over my weight and going on poorly informed fad diets since before I hit puberty; in the past 3 years, I’ve weighed 98 pounds and 158 pounds. Right now I’m in the middle, where I’m supposed to be for my height and build. Saying you lost 60 pounds in fun, but it wasn’t achieved in a healthy way and it happened way too fast to be sustainable.
Still, it helped me learn a lot about my body. After a lifetime of dieting, I know in at least the most basic terms what does and doesn’t work for me. None of this information is revolutionary, and it’s all immensely subjective. Every body is different, but through a stupid amount of trial and error, I know a lot about mine!
Some of this information might be helpful, but take it with a grain of salt- if something doesn’t feel right to you, it probably isn’t.
Didn’t work: counting calories
The ‘conventional logic’ approach of calories in/calories out doesn’t hold as much scientific merit as you might think, mainly because the kind of calories you consume (ie, the kind of food) changes the way your body processes it. Fed Up is an imperfect documentary, but it does a good job of showing the way the food industry has pushed this mentality to distract consumers from the poor nutritional content of their food.
For me, the most significant effect of counting calories was that it made me obsess about calories. I thought about food more often, so I ended up eating more. When I went over my (fairly arbitrary) limit, I felt like a failure, even if the quality of my diet was better that day. It encouraged me to eat more lower- calorie processed foods and to skimp on servings of bread or meat to make up for snacks that didn’t give me anything valuable.
Note: I found that my problem was more about the quality/content of the foods I chose, but I have a few friends that swear they can only eat a healthy diet through calorie counting, because they take big portions and snack constantly if they don’t. Both of these techniques have a place, especially if you’re trying to lose weight at the recommendation of your doctor, but counting calories definitely wasn’t helpful for me.
Worked better: cutting (most) calories out of my drinks
This is probably the best small change you can make in your diet. I’m not super strict about this- I love soda and I’ll have one at a restaurant without needing to self-flagellate. I don’t usually drink more than once or twice a week, so I haven’t even cut out alcohol. Sticking to water and water only would be healthier, but I don’t find that one soda will set me on a binge, so I don’t worry too much about having it occasionally. Mainly, this was about changing my mindset to sugary drinks being an ‘occasional’ thing.
In my first year, for example, I was obsessed with Vitamin Water, which was really cheap with my meal plan. I probably had 2 a day- that equals 240 calories and 58 grams of sugar for something that did essentially zero for me nutrition-wise. This is one of the reasons I don’t find counting calories all that effective- looking at 240 calories, I can match that to a couple of apples or a few slices of toast and see it as a fine option. Looking at 58 grams of sugar, I see something unreasonably bad for me that I really don’t want to have very often.
Another big change I made in this area was switching from coffee to tea. Keep in mind, I used to drink a lot of coffee, and I took it with milk and a ton of sugar. At its worst, when I started to develop a cappuccino craving, my daily intake would consist of a morning cup of coffee with at least 3 teaspoons of sugar, and 2 large cappuccinos with 4 sugar packets each. I know, it was a problem. That was like, 13 teaspoons a day just to tolerate my coffee. I was still incredibly active- at the time I was working 8 hours a day as a gymnastics coach- but my body just couldn’t work off that amount of sugar.
I didn’t want to give up caffeine altogether, so I switched to tea- first to black tea, with milk and sugar (I think it’s gross clear), then eventually to green tea, which I actually enjoy.
Didn’t work: exercising hard once or twice a week
Obviously working out vigorously is better than doing it half-assed, but I fell into this mental trap for a long time. If I couldn’t be at the gym for at least an hour, I felt like I was wasting my time. The problem with this mindset is that it encourages you not to work out. Even 15 minutes of exercise is better than nothing, but if you view it as less than a workout, you’re more likely to do nothing.
If you don’t exercise very much, working out hard every day just isn’t realistic. Even if it doesn’t zap your motivation, it will make you very, very sore, which will in turn make it harder to drag yourself to the gym the next day. Lack of results results and inevitably pulled muscles eventually discouraged me from this technique, but it took me some time to accept this as a reason to change my approach. Mostly I saw soreness as a punishment for past laziness, so I didn’t try to make my routine easier for myself. Being tough and working through pain is great, in theory, but realistically, I’m not an Olympian; this mindset was unnecessary for my goals, and in the long run it made me less active.
It was hard to make the switch, but eventually I found that I had more success with consistency than intensity. Plus, I found I was more likely to increase my intensity automatically- when I exercised every day my workouts got gradually more difficult, but when the workout started off hard, I was more likely to give up. Even if I didn’t, my self perception was much more negative after my intense workouts, because I was holding myself to an unrealistic standard. Setting ambitious goals is great, but if you don’t break them down into small steps, you’re more likely to abandon them.
Worked better: exercising moderately every day
If there are two things I hate, it’s consistency and moderation- so you can imagine how much I used to hate working out gently every day. I’m embarrassed to admit how many times I have tried to put doable, everyday workout plans into action only to abandon them two weeks later. Still, I have only ever achieved results by working out consistently. Even two hours of sweating buckets at the gym wasn’t enough when I was only doing it once or twice a week, and that was so frustrating!
By contrast, working out for as little as 15 minutes daily made a visible difference, and I found my fitness level growing rapidly. Plus, it was easy to track my progress, so even small increases felt like victories. The American Council on Exercise agrees that moderate, regular exercise is best, and only “more fit individuals” should try to save time by opting for less frequent but more vigorous workouts.
The technique I’ve currently adopted (mostly based on an amalgamation of different pinterest challenges, tbh) is simple and easy enough that I can do it with a torn calf muscle:
1 minute plank, 30 second side plank (each side), 1 minute superman hold and 30 second hollow body hold, gradually increasing the times of each balance
This is insanely easy! It barely looks like a workout! But it’s helped me build back strength in my shoulders and triceps, and it engages my core, quads and glutes enough to get my blood pumping and my muscles loose.
Didn’t work: juicing
I have always been a juice fiend. My parents (like many) banned soda but not juice, since, in theory, it’s healthy. It took me a really long time to believe that it wasn’t. Even if you don’t believe that juice is bad for you, you should probably hop off the juicing bandwagon. The logic that I bought into for a long time was that by juicing, I would consume way more fruits and vegetables than normal. The problem is that I wasn’t actually consuming them, at least not the way they were meant to be eaten. Produce has a ton of fibre, which you completely eliminate when you scoop all that gross pulp out of your juicer.
Some nutritionists will try to convince you that since juicers only filter out the insoluble fibre, you’re not missing out on anything essential. First all of, some fibre does remain- but it’s a very small amount. A raw orange, for example, normally contains 3 grams of fibre; the fresh juice of one only has 0.2. Second, just because it has a negative prefix attached to it, it doesn’t mean that insoluble fibre is bad or unnecessary- it just means that it doesn’t dissolve in water. In fact, of the 20-35 grams of fibre adults should consume a day, roughly 3:1 should be insoluble fibre. It helps our bodies move the bulk of our food through our digestive system, controls our intestinal pH level and prevents constipation.
Finally, without the fibre of fruit to slow digestion, the glucose in fruit juice is quickly absorbed, giving you a sugar rush comparable to a can of soda. Juicers tout “fast absorption” as a benefit, but mostly what you absorb is a huge hit of sugar. The amount of sugar in a piece of fruit is rarely a concern to nutritionists, both because it’s usually mitigated by the fibre, and because it’s hard to consume that much fruit. Enter the juicer, which needs roughly 32 stalks of celery to fill a 16oz glass. Celery is a low-sugar vegetable, but stripped of all that insoluble cellulose, a 16oz glass of pure celery juice contains a whopping 32 grams of sugar. For reference, the American Heart Association recommends limiting your intake to 28 grams a day (24 for women, 36 for men).
Worked better: making my own desserts
And like...a lot of desserts. Like I said before, I have a huge sweet tooth. I (mostly) believe the paleo people when they tell me that if I cut out all sugar my craving would fade, but is it really worth it? To me, right now, it totally isn’t. I did want to cut down on my intake of packaged foods, though, so for a few years in university I baked all the time. This was actually awesome and I should do it again. It made my housemates love me, and once I accumulated the ingredients, I also found it way less expensive than buying pre-made snacks or desserts.
I should mention that this wasn’t low-fat baking: I didn’t do anything to control the amount of butter, white flour or sugar I used. This isn’t ideal for weight loss, but it surprised me how much I was able to consume without the negative effects that usually accompany eating processed baked goods and ice cream. Michael Pollan said it best: “the best indicator of a healthy diet is whether it was cooked by a human being or a big corporation”. Even if you’re loading up on fatty ingredients, your triple chocolate brownies will probably contain less sugar (and far fewer unhealthy chemicals) than a calorie-wise dessert made in a factory.
When I’m not on a weird diet, I will snack. It’s a thing. I don’t think it’s awful, and I would encourage you to try making snacks/desserts that suit you and your diet before trying to cut them out all together. Unless your doctor has advised you to cut out all sweets, then fighting against these natural cravings (rather than finding a healthier way to satisfy them in moderation) is more trouble than it’s worth.
The racism perpetuates the double standard.
"If you think you are average, you must understand that in order to be the best, you have to beat the best"
...
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When Protein is life 😎😎
Via 🎥 Unknown
This is why it's so important to be
INTENTIONAL with yourself and your life.
You are the one consistently creating the quality of both yourself and your external reality whether you are aware of it or not.
This is why healing, integration, transcending as well as managing your perspective and developing your character is so important.
Your internal vibration that you emit is affected by your internal world. That vibration is then radiating from you to the external and based on your vibration, then attracts people, things and experiences that match that vibration into your personal reality.
You are LITERALLY creating the quality of your life.
The things you want to change about your life or could be better needs to be addressed starting within yourself
You are in control. You create your reality... whether aware or unaware. It's better to be aware and practice and learn the processes that affects these things and master it so you can master yourself. Your cells are listening to your thoughts and emotions and perspectives. Make these things WORK FOR YOU.