Let’s take a break together

Hello! I’m back again with another blog post. This week I just wanted to take a step back and instead of writing out my usual posts I just wanted to share some of my favourite quotes with you all so you can feel inspired or motivated. Let’s take a break together.

To be very honest with you I just spent the past 15 minutes thinking about what kind of blog post to write for this week. Then I thought to myself why not take a break? I really didn’t want to end the week without a blog post but I thought of the idea of taking a break together.

So, I decided to just share some of quotes with you all that can help you relax or motivate you this week.

Food in quarantine that are good for your health.

Hello everyone! I’m back with another blog post. Recently I watched a webinar on nutritional advice to give to people in quarantine and so I wanted to share that with you all. Shall we begin?

A while ago I watched a webinar about nutritional advice that we can give to the public while there is a lockdown and people are staying at home. There were some important pieces of advice that I would like to talk about in this blog post.

First of all, eating a balanced diet and getting all of your vitamins and minerals in your diet is more important now than ever. As we are spending more time indoors, our lifestyles may not be as physically active as they were before and our diets also may have changed. It is important to consume all of your vitamins whether it is through supplementation or if it is through the food sources that we eat.

Although there is no food or nutrient that helps prevent COVID-19 there is new research to suggest that Vitamin D improves the immune system in our bodies making us more healtier. In the UK, there is a nationwide deficiency of vitamin D because of having lack of sunlight source and therefore, it is recommended for people to eat 10mg supplement of vitamin D if they do not have a good source of it in their diet. Therefore, it is at least recommended to meet that recommendation.

People may think that frozen fruits and vegetables or canned fruit or vegetables may not be as nutritious or healthy but it’s actually false. Frozen fruits and vegetables are high in nutrients as much as organic fruits and vegetables are. This is because as the food is frozen or stored in cans the nutrients are more preserved and last longer than organic foods that have been out and could lose nutrients quickly. So this advice is for people who may live alone or they work a lot but frozen fruit and veg are definitely a part of your five a day too!

I know that there are many FAD diets and specific diets that people like to follow but now staying at home may not be the best time to follow such diets. It’s more important to have a balanced diet and meals because we at home we are living a less physically active lifestyle and will have an affect in diet and health. Therefore, it is recommended that you should try to refrain from following specific diets and have a balanced diet overall.

For people who struggle financially or would like to save money during lockdown there are some money-saving tips you could use! One of them would be to grow your own fruit or vegetables in your back garden or indoors as well. This can save some money on having to buy fruit or vegetables from the supermarkets. Another money saving tips could be substituting meat with beans and veggies as meat can sometimes be costly.

This next piece of advice can shock you a little and I’m not saying that you should do this every day but on a particular day where you feel like you are not doing well mentally or you have had a rough day, eating small amounts of chocolate a few times that day can help boost your mood may leave you feeling the slightest bit better.

A last piece of advice I would add from my own knowledge would be to try and do some exercises in your home. It can be some stretches or some exercise positions that you like, or if you have an hour free search for a workout video on Youtube and take a break and exercise for a little while. It can help relax your mind and body as well as keeping fit.

I hope those pieces of advice helped make your time staying at home a little better and be sure to leave a comment if your have any nutritional advice too!

Has Blogging died?

Hello everyone! Welcome back to my site. Today I’m going to be presenting a lifestyle post and will be talking about blogging over the years. Shall we begin?

In this day and age there are many different forms of blogs. They come in the forms of “vlogs” or social media platforms such as Instagram, Twitter or Facebook. But the first form of a blog was a website such as the one you are reading now. The first ever blog was created in 1994 by someone named Justin Hall.

Now everyone can be a blogger with an Instagram account and photos to upload! The thing is, photos and videos gain more attention than written words do, in fact most people don’t like to read many long passages such as this one. So that had me wondering if the traditional form of blogging had died? It’s easy to take a photo and write a short caption but what about spending time on someone’s website and reading the words that they have written out with care.

The problem is that no one has any time anymore, we are a generation who works and works and has no time to spend reading a good book or stopping to looking at the world we are living in and the time we are living in. Instead we’re all running in such a fast pace for our own personal goals without stopping to admire the view.

I started a blog back when I was in high school, I’m not sure what year it was but maybe 2012 or 2013? I didn’t have a WordPress blog at first and no goal or vision for my blog I just loved to write and wanted to write. Back then in high school I like to think I had so much time that I used to blog at least once a day. Now, as an adult I barely have the time to write one post a week let alone read anyone else’s blog.

Going back to the topic of this post I believe that the original form of blogging is slowly dying, however there are a great many people who still read blogs like this one. But the definition of blogging has changed and shaped into many different forms of social media and instead of bloggers we now have “influencers”. Let’s all hope that the future form of blogging will be one that we can all enjoy.

I would like to set myself some of my own personal goals with my blog and how I connect with other bloggers here on WordPress. I will try to create a blogging routine and work on some blog post drafts during the weekend and from there I will also try to set one day where I publish my posts however, from this moment it would just be once a week without a fixed date. I also have the WordPress app and will try to utilise it more by using it to read other blogs and interact with other blogs and bloggers. I hope that we can create a small community here on “TrulyRaisa”

I will see you next week with a new post!

Mental Health Awareness

Today I’m going to be talking about a topic that is not my area of expertise as of yet but something I want to keep an open mind about and learn more about it. This week, we’re going to be talking about Mental Health Awareness. Shall we begin?

Keeping physically fit and nutrition has become a big industry with a lot of trends. People are starting to take care of their body and becoming more aware of physical health. What we don’t realise is that mental health is also really important too. Having a bad mindset and bad mental health can really affect your physical health a as well.

What is mental health? “Mental health includes our emotional, psychological and social well-being. Many factors contribute to mental health problems including: biological factors (such as genes), life experiences (such as trauma or abuse) and family history of mental health problems.” https://www.mentalhealth.gov/basics/what-is-mental-health

Mental health problems don’t have to be big problems such as trauma and abuse they can be as simple as school work stress and work stress. Being a workaholic and not knowing when to stop can also be a big problem, it can lead to the person not eating or sleeping well and this can cause nutritional deficiencies as well as their overall health. These small mental health problems matter a lot too and that’s something that we always overlook and we need to also raise awareness about.

In my previous posts I also mentioned eating disorders and how body image representation is a major contribution to it. Mental health is also a contributor as one individual may see this body image representation in the media and feel inferior which can cause certain disorders such as anorexia or bulimia just because the individual may want to reach that body image representation. This is just one example of how mental health can relate to eating disorders, there a some more examples that I will give in detail in another blog post.

Mental Health Awareness Week is a national week in the UK that is dedicated to raising awareness, organising events and raising money for mental health charities. This is all to raise awareness and educate people about mental health and the gravity of the situation. How can we deal with mental health problems and help our loved ones?

Physical fitness and mental fitness both come hand in hand and mental health is something we need to take into consideration and start raising awareness about. Especially for nutritionists who are giving their clients and patients advice, we should also be taking their mental health into account and giving our advice based on both of those factors.

Body image.

Hello! Welcome back to another post. This week’s post is going to be about something that is a major concern in our media today. It’s a lot to discuss so shall we begin?

Unrealistic body image in the media has a huge cause to eating disorders and eating behaviours. We see a lot about body image in the media from books to movies to social media platforms like Instagram. We fall prey to the “perfect” body image we see on our screens and forget that we don’t necessarily have to look like that.

I was reading a journal that looked at some scientific studies linking social media, body image and food choice in healthy young adults. They looked at previous studies and found that social media engagement and specifically exposure to image-related content (Instagram can be a huge example of this!) can negatively impact body image and food choice in young adults. I will paste a link here so you can read the review in more detail. https://onlinelibrary.wiley.com/doi/full/10.1111/1747-0080.12581

So who is body image in the media affecting the most? The main victim that falls prey to the media’s portrayal of body image is indeed females. I found another study that tests whether the increase in major depression in adolescent girls is caused by body image and eating disturbances. This was a study that lasted for four years and they found that after puberty major depression in girls was indeed caused by body image and eating disturbances. You can read more by clicking on this link. https://psycnet.apa.org/doiLanding?doi=10.1037%2F0021-843X.109.3.438

There are many other studies like these that investigates body image representation in the media and how it can affect people. TV Shows, films, social media, books all of these things show one type of body image as the “ideal” body type and because of this representation it affects people to believe that they are obligated to look a certain way.

The fact is that every single one of us is not the same shape or size, think about it, how boring would this world be if we all looked the same? But because of the media’s representation of body image it affects mental health and ultimately eating behaviour. It can lead to eating disorders and poor health.

The main group that is largely affected by this is females as there is a lot of body image representation in the media that is targeted towards girls and this causes bad eating habits and affects food choice. That’s not to say that there isn’t a stereotypical body image representation for males too, I’m sure you’ve all heard the cliché “Tall, fair and handsome” that is thrown around a lot in the media. Isn’t that a stereotypical body image representation for males too?

The truth is the media is just a fantasy world that people create. In reality, we are all different in our own unique way and beautiful too. It’s time to put away stereotypical body images in the media and start being more practical about eating a balanced diet to take care of our health instead. Just remember you’re so beautiful the way you are and it’s time to start taking care of your health instead of chasing an unrealistic body image. So try not to skip meals and I’ll see you again next week!

Nutrition and Psychology

Hello! Welcome back to my blog it’s good to have you here! This week I’m going to be talking about a certain nutrition and psychology and how the two areas are linked! Shall we begin?

According to https://www.nutritional-psychology.org/what-is-nutritional-psychology/ nutritional psychology looks at the relationship between diet and eating patterns and it’s link with mood, behaviour and mental health. This area of study focuses on people’s eating behaviour and eating disorders such as anorexia nervosa, bulimia and things such as stress-eating.

It’s a interesting research area as we all have varying eating behaviours and how simple things such as our mood can affect our food choice and what we choose to eat. For many of us so-called “unhealthy” foods can be comforting for us when we are going through a bad time. As you often see in TV or movies there is a stereotype of girls eating ice cream when they go through a breakup.

Another huge issue is body image representation in the media and this affects many people, particulaly girls as they see that they may not have the body image that is portrayed in the media and this can be the cause for some eating disorders such as anorexia and bulimia.

As many of you know and this is something I have written in my previous post is that I have become a Registered Associate Nutritionist. I would like to open my own practice in the future and for that I woud have to specialise in an area of nutrition. I would like to work with patients who may be struggling with eating disorders and have an unhealthy relationship with food.

I believe it is an area that needs to be worked on and I would like to work specifically with women as the rates of eating disorders such as anorexia and bulimia are higher in women and a main cause of this is body image representation in the media.

I’m still considering about specialising in Nutrition and Psychology and it seems like an interesting topic so I’ll be posting more about it here and so I just wanted to kind of introduce the topic through this post. I hope you enjoyed reading and I’ll see you next week!

Becoming a Registered Associate Nutritionist!

Hello and welcome back to the Nutrition side of this blog! I have some good news to share and I’m going to be talking about some changes that are going to be made to “TrulyRaisa”! Shall we begin?

As you can probably tell from the title of this post that I’ve officially become a Registered Associate Nutritionist (ANutr)! In the UK the title “Nutritionist” is not as protected as the title “Doctor” or “Nurse” what this means is that anyone out there can give one piece of nutritional advice and call themselves a Nutritionist. So, the Association for Nutrition is an organisation of officially Registered Nutritionists who are professional Nutritionists that have completed an accredited course and has experience within the field.

My university course is accredited and after graduating I was able to officially register as a Registered Associate Nutritionist (ANutr). This title is different from a Registered Nutritionist (RNutr) as I have the sufficient knowledge but I have yet to gain professional experience in the field. After one year of working in a Nutritionist position whether you are working for another company or you are taking clients and working for yourself, you can apply to become a Registered Nutritonist (RNutr) and that is a professional nutritionist title.

I hope that wasn’t too confusing! This week I was finally able to submit and have my application approved for a Registered Associate Nutritionist! I can now open up my own practice and gather some clients! However, before doing that I would need to find a niche that I am going to specialise in. After talking to my old lecturer she gave me the idea of maybe specialising in Nutrition in South Asian women. Nutrition in South Asian countries are quite rare and almost non-existent and the obesity rates there are high, therefore working with South Asian women and creating a presence for nutrition in those countries would be a huge achievement!

Another niche I am considering specialising in is Nutrition and psychology. Eating behaviours, eating disorders and things such as food choice and body image is a topic that needs to be worked on especially in women. It’s also a really interesting topic to go through and study what influences food choice in certain individuals!

Once I decide on what niche I am going to be working with I am going to be working on this blog a lot and creating more nutrition-related content that could be useful to potential clients and sharing lots of information in the process! So please stick around if you’re interested to learn more! For now I hope you enjoyed this blog posts and I hope you can help me achieve my dreams together!

Breakfast ideas for a homebody.

Hello! I’m back with a Nutrition post after a long time! I know I have done a post like this in the past so this time I’m going to try and include some different recipes and ideas that are good for people who are at home during breakfast time! Shall we begin?

Since I’ve pretty much been at home most days fixing breakfast just seems so dull at the moment. I don’t really have much appetite to eat breakfast anymore and so I decided to write this post so that I can find and share some recipes that are fun, creative and easy to cook in the morning.

Working from home has become more common among this pandemic and people are spending more time at home, thats why the recipes that I am going to share with you today are better suited for homebody’s who work from home!

The first recipe I want to share with you is French Toast. This si something I’ve been craving and have eaten for breakfast once or twice. I like to have my French Toast plain but this recipe will show you how to make a delicious French toast with all kinds of fruits and syrups that will make your breakfast colourful! https://www.twopeasandtheirpod.com/french-toast/

I was curious about this so I googled and researched about the origin of French Toast and did you know the actual name came about in 17th Century England? Also the French consider this as a dessert rather than a breakfast and it’s called “pain perdu” meaning “lost bread” because the French would make it from stale bread in order to prevent food waste. I found this out from a website so I’m not sure whether this is true but if it is, it’s interesting to know!

The next recipe is actually something I talk about in literally every post when recommending foods. And maybe you guessed is but yes it is overnight oats! I talk about this so much because they look so good but I’ve never actually tried making them myself! I have a link that shares 6 different recipes for overnight oats! https://www.andianne.com/blog/6-overnight-oats-recipes-you-should-know-for-easy-breakfasts?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=922851144_40602310_333301

I literally adore my toasts and am always trying something different to make a nice toast out of! So this next link shows 5 healthy toast toppings! My favourites from this would be “Strawberry Yoghurt”, “Cucumber Hummus” and Avocado egg! All these toasts are high in protein so if you’re looking for a high protein breakfast then these would be the perfect toasts for you! https://www.liveeatlearn.com/healthy-toast-topping-ideas/

Energy balls or Energy bites were literally my favourite thing to eat when I was studying in University and they’re super easy to make! This recipe only consists of 5 ingredients which are peanut butter, chocolate chips, old fashioned oats, ground flax seed and honey! Read more to find out how to make these! https://chefsavvy.com/5-ingredient-peanut-butter-energy-bites/?utm_medium=social&utm_source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_term=955394690_42385942_157318

My last recipe that I would like to share is something you can literally bake a few days before and grab it and go! This is Healthy Banana Brekafast Cookies! I will probably try this out myself soon too! https://thecleaneatingcouple.com/healthy-banana-oatmeal-breakfast-cookies/

Which recipe is your favourite? Let me know in the comments below!

A Writer’s Announcement!

Hello! I’m back again with another post after a while! It’s actually been a month, time has passed by so quickly! Today I have an announcement so shall we begin?

Something I’ve never really talked about on my blog is my hobby of reading and writing. I’ve always loved reading books ever since I was younger and because I used to love to read, I would also love to write my own stories too! But for some reason when I started university I just couldn’t bring myself to finish a book, maybe because I was too busy?

When lockdown started, I started to write my own story. At first I had no plans for it and it was just for fun because I felt like writing. I decided to share my writing with one of my friends whose response just made me keep writing and writing and soon enough the story started to take a journey. I started to plan more of the story and now I have a rough storyline.

But I wanted to share my work publicly and I needed a space to do that. I didn’t want to use Wattpad because I felt like that platform was mainly for fanfictions and this was a proper story. I discovered a website/app called Inkitt and it’s for writers like me who want to share their stories publicly. It’s a reader-powered publisher and what that means is that if your story becomes popular then your book will be professionally published!

So I uploaded my own story! It’s called Cello! This is the link to it: https://www.inkitt.com/stories/583374/chapters/1?preview=true

And this is the front cover! This is just a temporary front cover and will most likely change in the future.

But I need your help! I want to gain more readers and viewers so it would mean everything to me if you could read it and share it with your friends! I only have two chapters uploaded as of now but another chapter will be up very soon! I am aiming to upload at least once a week although there isn’t a set date yet.

I hope you will read it and enjoy!

Studio Ghibli Favourites!

Hello everyone! I’m back after a while with another blog post! I’m trying to personalise my blog more and talk about things I love as well as just posting about nutrition so I hope you find this side of the blog more enjoyable! Today’s post is about my recommendations of Studio Ghibli movies you should watch! Shall we begin?

This is the first Studio Ghibli movie I ever watched back in the first year of university. I remember finishing my lectures in the afternoon and I watched this with my friends in their dorm at the time. It was such a stress reliever because we had just submitted our first assignments. Studio Ghibli movies have always given me that time I need to relax and I realised it after I watched this movie. Spirited Away is a very famous classic movie that I recommend you to watch as one of your first movies!

Jiufen: The Real Life Spirited Away

This movie was actually a really good experience for me. I watched it with one of my best friends during quarantine and if it weren’t for her I wouldn’t be so excited for this film as I am now! I mean this movie has so much more to it then when you first watch it and it’s an absolute favourite. Calico is literally my favourite character and Markl is so cute it’s just an amazing movie! I definitely recommend watching this but definitely watch it with a friend!

This is the sweetest film I’ve ever watched. It’s such a heartfelt film and something to watch when you’re feeling down because it will lift your mood immediately! My Neighbour Totoro is also a classic and revolves around two sisters Mei and Satsuki who move to a new house to be closer to their mother who is in hospital and they befriend a giant friendly creature called Totoro.

I love the setting of this movie! It’s in a small vintage town that is just so aesthetically pleasing and my favourite part about the movie! Jiji is such an adorable cat and the storyline of this movie just makes it the perfect movie to watch late at night with a bowl of popcorn and a warm blanket!

This was a very emotional movie for me. I actually cried at the end but overall it was a really interesting film. It was based on an aircraft engineer in real life who created fighter planes for WW2. It was quite an interesting movie but definitely became more emotional towards the end of the film.

This was also another emotional movie for me. It touches a lot on the theme of loneliness and that spoke to me a lot. I love the setting of the movie and especially when Marnie and Anna would explore the marsh and the mansion. This movie has the saddest plot twist ever so keep some tissues nearby when you watch it!

I watched this movie a long while ago so I don’t remember it a lot. I definitely still recommend it if you want to watch a more light-hearted movie and not really in the movie for something more dramatic. I definitely will rewatch it in the future!

This is definitely another one of my top favourites! It’s such a sweet movie with a sweet ending that will leave you with a smile! I definitely recommend watching it! I really want to re-watch it now!

That’s all the movies I have to recommend! I definitely would recommend all of them because not one of them has disappointed me and I’m starting to slowly cross of my to-watch list for Studio Ghibli movies.