#Getting essential vitamins and minerals

[sophsweet]

Making the Most of The Micronutrient Path by Hearth

Hi there, you may have heard about my app about the vitamins and minerals we all need to be healthy, which provides information on the foods we get them from and supplement RDAs to fill the gaps? Here is my podcast about the idea behind my app. If you’re using my pilot, please could you fill in this survey if you have a moment: My typeform survey I am testing some pilots in a program called…

[cozza-frenzy]

Taking a brief break from Systober again; had a lot going on. Time for a life update, I guess? Our cat, Canela, has been officially diagnosed with Hyperthyroidism - her thyroid gland is overactive and is producing nearly twice as much thyroid hormone as it should. So she'll be on medication for the rest of her natural life; not the best outcome, but definitely not the worst, as cancer and organ failure were also possibilities for her sudden decline. We're also supplementing her canned food with a home-made diet to try and encourage her to eat. I might make the occasional post about her meals, but this isn't something we're taking lightly. We're not raw-feeding her, her diet is tailored based on current AAFCO Standards for nutrition, and we're doing this under the supervision and approval of her vet. Trying to figure out her problems with food sensitivity has been a game of whack-a-mole, but we're hoping this will help her re-gain the weight she's lost. Also, a small system update; someone woke up. They're not new - they seem to be aware they've been dormant for a really long time - but that's about all the information we have right now. That would explain why we've had such a huge drain on our energy, though - Terry

[baaldigital]

The pack includes: 1 x 480g pot of Beyond Tangy Tangerine 2.0 and1 x bottle 90 soft-gels of Ultimate EFA Plus. 

The Healthy Start Basic Pack 2.0 provides all 90 essential nutrients for human health. Beyond Tangy Tangerine® 2.0 Citrus Peach Fusion contains a base of Majestic Earth® Plant Derived Minerals® blended with vitamins, amino acids, 115 fruits and vegetables, PrePro™ prebiotic and probiotic blend, and other beneficial nutrients for optimal health. Ultimate™ EFA Plus™ is a proprietary blend of essential fatty acids from Borage, Flax and Fish Oils. Used as part of a healthy diet, essential fatty acids may support the body in many ways, especially cardiovascular health. 

Youngevity has developed a convenient nutrition plan that will give your body all the nutrients it needs to quickly get fit, gain energy, lose weight and get healthy. 

[luvrinne]

╰ tips for eating healthy ও

remember that eating healthy is based on long-terms habits, it’s about making balanced choices to nourish ur body in the best possible way

don’t skip breakfast - breakfast gives u energy to start the day and that’s why it’s the most important meal of the day. choose healthy options sush eggs, fruits and yogurt.

includes a variety of foods - be sure to include fruits, vegetables, whole grains, lean proteins and healthy fats in your daily diet. the more variety of foods you consume, the more different nutrients you will get.

control portions - pay attention to the size of the portions to avoid overeating. use smaller plates and serve suitable portions. listen to your body and eat until you feel satisfied, not until you are completely full.

limit the consumption of processed foods - highly processed foods are usually rich in trans fats, sugars and sodium, and lack essential nutrients. try to limit its consumption and opt for fresh and natural food.

drink enough water - water is essential to keep your body hydrated and for the proper functioning of all systems. replaces sugary and carbonated drinks with water to reduce the consumption of empty calories.

cooking at home - preparing your own meals gives you control over the ingredients and the way you cook. avoid eating out frequently, as restaurants usually serve large portions and contain less healthy ingredients.

reduces salt and sugar intake - many processed foods contain excessive amounts of salt and sugar. read food labels and look for healthier options with low salt and sugar content.

plan your meals - organize your meals in advance to avoid resorting to quick and unhealthy options when you are hungry. prepare healthy meals and snacks and have them on hand to avoid falling into unhealthy temptations.

chew slowly and enjoy the food - take your time to eat and chew slowly. this will help you enjoy the food, feel satisfied faster and avoid overeating.

increase the consumption of fruits and vegetables - fruits and vegetables are rich sources of vitamins, minerals and fiber. try to include a portion in each meal and as a snack between meals.

remember there are no tricks for a healthy diet. all you need is desire and will 🫶🏻

@ luvrinne

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles required your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can be beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!

[theambitiouswoman]

Supplements & Vitamins

Here's a list of some of the most commonly used supplements and their benefits. Please remember that while supplements can be beneficial for certain people, everyones nutritional needs are different. It's always a good idea to consult with a specialist before adding any new supplements to your routine, as individual needs may vary.

Multivitamin: Provides a range of essential vitamins and minerals to support overall health and fill potential nutrient gaps in your diet.

Omega-3 Fatty Acids: Promote heart health, brain function, and reduce inflammation. Typically derived from fish oil or algae.

Vitamin D: Supports bone health, immune function, and may have a positive impact on mood. It's commonly obtained through sun exposure, but supplements can be useful, especially in winter or for those with limited sun exposure.

Probiotics: Help promote a healthy gut microbiome, aiding digestion, nutrient absorption, and immune function.

Magnesium: Important for muscle and nerve function, bone health, and energy production. It may also help with relaxation and sleep.

B vitamins: Help convert food into energy, support brain function, and maintain healthy hair, skin, and nails.

Vitamin C: Boosts immune function, acts as an antioxidant, supports collagen production, and aids in iron absorption.

Zinc: Essential for immune function, wound healing, and cell division. It also supports normal growth and development during pregnancy, childhood, and adolescence.

Iron: Required for red blood cell production and oxygen transport. Iron deficiency can lead to anemia and fatigue, but it's essential to get iron levels checked before supplementing.

Calcium: Crucial for bone health and muscle function. It's often combined with vitamin D for better absorption.

Coenzyme Q10 (CoQ10): Plays a vital role in energy production within cells and acts as an antioxidant. It may benefit heart health and cellular energy metabolism.

Curcumin (Turmeric extract): Possesses anti-inflammatory and antioxidant properties, potentially supporting joint health and cognitive function.

Ashwagandha: An adaptogenic herb that may help reduce stress, promote relaxation, and support cognitive function.

Green Tea Extract: Contains antioxidants and may support cardiovascular health, weight management, and cognitive function.

Glucosamine: Commonly used for joint health and may help alleviate symptoms of osteoarthritis.

Chondroitin: Often taken alongside glucosamine, it may help reduce joint pain and improve joint mobility.

Probiotics for Gut Health: Certain strains of probiotics can help restore and maintain a healthy balance of gut bacteria, supporting digestion and immune function.

Melatonin: A hormone that regulates sleep-wake cycles, melatonin supplements can help with insomnia or jet lag.

Vitamin E: An antioxidant that supports immune function and may help protect against cellular damage.

Ginseng: An adaptogenic herb that may help increase energy, reduce stress, and support cognitive function.

Prebiotics: These are non-digestible fibers that promote the growth of beneficial gut bacteria, supporting gut health and digestion.

Magnesium: In addition to its previous benefits, magnesium may help reduce muscle cramps, improve mood, and promote relaxation.

Probiotics for Vaginal Health: Certain strains of probiotics can help maintain a healthy balance of vaginal flora, reducing the risk of infections.

Cranberry Extract: Often used for urinary tract health, cranberry extract may help prevent urinary tract infections.

Resveratrol: Found in grapes and berries, resveratrol has antioxidant properties and may support heart health and longevity.

L-theanine: An amino acid commonly found in green tea, L-theanine may promote relaxation, improve focus, and reduce anxiety.

[ms-demeanor]

so if your body doesn’t actually crave what it needs, does that mean intuitive eating is also mostly bullshit?

I mean that depends a lot on the intuitive eating and how it's practiced. "eat what you want when you are hungry, don't eat if you're not hungry, take your time while eating and pay attention to how you feel during a meal" is, generally speaking, good advice. That is what I would consider intuitive eating, but the foods that go into that eating plan may or may not be intuitive.

GENERALLY I think that people are pretty poorly educated about food and nutrition and "intuitive eating" is going to be limited by what a person has been exposed to in the environment they're in. If you grew up in a household where you primarily ate packaged, processed foods and rarely ate fruits and vegetables, I think intuitive eating is going to fail you in some significant ways without further education about food. However if you grew up in a household that strictly ate homemade all organic food with homegrown vegetables and "no added chemical" I *also* think you're going to be pretty significantly failed by intuitive eating without further education.

Intuitive eating, as I understand it, is more of a style of consuming, timing, and planning meals than it is about the kinds of foods that you eat.

I'm not someone who is food negative for pretty much any kind of food, but our brains aren't great at sussing out what our bodies actually need in terms of food. That doesn't mean that you shouldn't eat that food you're craving (eat that food you're craving! unless you are allergic to it or it has gone bad or is in some way unsafe, all food is good food in my opinion!), but it does mean that we do need to make an effort to periodically check in and make sure we're eating enough vegetables and fiber and are getting enough variety in our diets to provide the essential vitamins and minerals that we need to survive. And that's not something that we can intuit, but I also don't think that that's the point of intuitive eating.

[whoskimii]

dad nanami fluff fic please 🥹 how would he make sure his kids are healthy and safe always????

dad nanami :( so cute oh myyy <33

⋆౨ৎ˚ notes > dad! nanami x daughter! you. he's just so dedicated fr :( daddy materialllll. tell me if i missed anything!! ^^ ౨ৎ warning : you may have butterflies in your belly while reading this!! 𓂃 ࣪˖ ִֶָ𐀔

listen, we all know nanami for his really meticulous and responsible personality, right ? but please the fact that he's actually younger than gojo :)

when his baby daughter was born, he felt like the happiest man in the whole world. he felt spoiled. almost as if he didn't deserve it. but unfortunately, his wife died during childbirth.

of course it took him a lot of time to get used to his wife's absence, but at least he had you. and that was already more than enough to him. he was grateful.

he would be a really caring and protective daddy for his daughter, no matter her age. but since he already lost his wife, he wouldn't be able to deal with another loss. so, his fatherly instincts multiplied because of that. it made him a bit stricter but it was for the best. he still loved you more than anything and anyone.

as you grew older, he let go a little. but!!! he still followed firm parenting strategies. even as a teenager, you studied, ate and slept at the same hour everyday. it just reassured him to know that you had a consistent daily routine, something that you could cling onto even if he was away for a mission. he knew you were a good girl and you never ever ditched that routine even if he wasn't there to keep his eyes on you.

to ensure that his kiddie ate healthily, he would def be involved in meal planning. he would always make dishes that gave you vitamins, minerals and essential nutrients. you were his little girl so what kind of dad would he be if he didn't make sure you ate meals good for your health ?

look at me and tell me he wouldn't make sure that you participated in physical activities, like sports or even martial arts. so ? yeah, that's what i thought. he would definitely go on runs with you. it's givin' daddy & daughter bonding time :(

he would always always always make sure that you felt safe at home. that's why he would listen to you if you had some issues. your boyfriend cheated on you ? and that dumbass knocked on his door to apologize to his daughter ? he would def look down at him and lean on the door frame before slamming the door right in front of his nose.

health check-ups ? health check-ups. daddy nanami would always schedule medical check-ups and vaccination if needed to monitor and maintain his baby's health. you'd go to the dentist often and even other specialists. your health is like, his top priority.

if you had a weak immune system (like me frfr ⋋_⋌) you would defff have a personalized healthcare plan. he would also always limit exposure to illness, especially during flu season or outbreaks of contagious diseases.

he just wants you to stay safe and healthy and happy :( can you blame your dad ?

love me some daddy nanami (,,>ヮ<,,)!

⋆˚࿔ kimi 𝜗𝜚˚⋆

[aspergerasparagus]

Fudge you, Toxic yaoi be upon thee. Frankie and the Contestant but Frankie is just in it for the money and the kicks. Rabbitroyal??? I don't know the ship name im sorry

Also here if needed.

It had been just over a week since the Contestant had won their season. The show was still rolling in the money with late viewers still pouring in to witness the achievement over and over again. The show hadn’t seen revenue and viewership like this in years and with the announcement of a 58th season the excitement was sure to be even greater! Of course they’d have to get a few new replacements, resulting in a small delay in the airing of said season, but “Frankie” was sure they crowds would be patient. Eagerly awaiting the return of their first ever winner, his Lucky Contestant.

Frankie, as he had had to start referring to himself as, glanced over at the human seated next to him. Of course they were still dressed up in the Frankie costume provided, he wasn’t about to let them out of it lest the police be able to identify them via a hacked camera or accidental broadcast. They were the ticket to the show's renewal and continued profit, something his higher ups had made all too clear. Not that they’d had to force him at all to behave himself around them, to the contrary he was making sure his new cash cow was being well taken care of. Although saying that it seemed his Contestant was less than thrilled with the arrangement.

“You know I can’t just live off cereal right? Humans need other stuff too, especially considering how much crap is in this stuff…” The Contestant, who Frankie had so generously nicknamed “Lucky” (couldn’t have them using their real name, even with the voice filter), was once again grumbling as they shoveled another mouthful of the fruit flakes into their mouth, grimacing slightly. 

“And I have told you previously “Lucky”, Frankie’s Fruit Flakes are nutritious and contain a number of essential minerals, vitamins and a source of iron! And that it is considerably difficult to acquire a steady stream of other food products with… certain parties after us.” He heard Lucky grumble again as he finished off his bowl, the scowl he wore, while hidden behind his mask, was still all too evident. “But I do have some people who are currently working on the issue. You should have some “proper food”, as you so call it, by the end of the week. Hopefully that will keep our little winner happy until the next season is ready~” Tutting, Lucky pulled the mask back over their face and sank into their chair, but did mutter out a small thanks. 

Frankie just gave them one of his trademark grins (not that he could do anything else) and returned to work. He had set up a TV for Lucky in his office so he could keep them entertained, and close by. Of course he had the cameras set up throughout the facility if they ever decided to go and muck about in one of the parkour parks, but he was aware of the blind spots so keeping the Contestant as close to him seemed like the best option. Plus it had been a long time since he had had company that wasn’t just interested in sales figures and pleasing the investors. Lucky was… refreshing, special, different and Frankie found himself becoming more and more possessive of the human as the days progressed.

He was there when the human rose, when they ate, when they practiced in the parks, when they went to sleep… not that Lucky needed to be aware of that last part. It had been some long since he had someone he could just talk to. The other Frankie was just a beast with barely any thoughts and Henry was too terrified of him to speak with him other than work related topics. It would have been enough to bore anyone to tears or worse, at least Frankie had had his show to keep him busy. But now he had something else to occupy himself with.

The rabbit must have been staring as Lucky glanced over their shoulder to meet his gaze. The furrowed brow just visible behind the mask. 

“You’re staring at me again…” Their voice held steady but Frankie could pick up on the small twinge of concern hidden under it.

“Am I? Sorry about that, Lucky! I’m just lost in thought about the next season is all. We’ve got to make it even bigger and better than last if we’re to keep up this momentum!” He saw the human’s shoulder sag slightly as they relaxed.

“That’s what you always say, but… No, never mind.” They trailed off, obviously deciding that whatever they intended to confront Frankie with was probably best left unsaid. Interesting.

Unfurling himself from behind his desk, Frankie slinked his way over to Lucky, who maintained his ground, glowering up at the rabbit as he came to a stop in front of them. 

“”But.” It seemed you had something else you wanted to add there Lucky. Care to share it with me? After all, we are business partners now, if you have something on your mind, you know you can share it with me, after all I need my prize contestant happy and content.” While he was laying it on thick, the voice change hadn’t gone unnoticed by Lucky who tensed, ready to run if the need arose. This only caused the rabbit to let out a soft chuckle. “Don’t look at me like that, you know I’d never hurt my money maker. Not until next season anyway~”  

“Bastard.” Lucky barely had time to spit the words out before a gloved hand slammed into their chest, knocking the wind out of them and shoving them off the chair. Pinned, they swore again and tried to desperately wrench the hand off them, but quickly fell still as Frankie crouched down over them. The rabbit couldn’t stop the chuckle that slipped out. 

“My Lucky Contestant, perhaps you are right. Maybe there is more to all this, but could you blame me. Right now, you are the most important thing to this show and in turn me. You are my everything right now.” Frankie practically purred out the last part as Lucky shuddered under them, a fear response or something else. Frankie couldn’t care, this was truly a thrilling feeling and one he was getting more and more greedy for.

Leaning down further, so that he was mere inches from their mask, Frankie could feel the Contestants’ panicked breaths against his face as they struggled to keep their composure. 

“My “Lucky”. You really are… different. Like I said before, I like that, I like you. Maybe I’ll let you win the next season just so I can keep you around for longer. Wouldn’t that be fun, and even more profitable~” Unable to take much more, Lucky kicked his legs up, dislodging the rabbit just enough so they could roll out of the way and free of his grip. Locking eyes once more, Frankie could see the look of fear and disgust in their eyes before they bolted from the room. Of course he could chase them, easily catch them and drag them back kicking and screaming. But they’d both had their fun for today so best to let his little contestant recover. Dusting himself off Frankie, glanced towards the screens, watching as Lucky raced through the halls, turning to check behind him now and then until he bolted into the temporary room Frankie had set up from them, slamming the door closed behind them.

“Until tomorrow Lucky. Sleep well my golden goose and I hope we can play again~”

[jackofallrabbits]

I am sorry but awhile ago I went on a bmos deep dive and I remember @maudiemoods talking about the boys diet and how their species ate a lot of high mineral content foods (if I’m remembering correctly) and I cannot shake the idea of the scientist trying to find something that would meet Eclipse’s needs because vitamins and minerals are essential for one’s diet and a lack can have extremely detrimental consequences and all that but the only thing I can think of is like those trace mineral blocks we use for livestock or like loose mineral powder for goats and sheep, so they just get one of those little bricks or a bag for him like ‘it’s apple flavor :D’ and Eclipse is just like :/

Absolutely hilarious that you would mention that! It feels fitting for the chapter I'm working on (nothing like that happens but the current setting would make sense for it). Oh Eclipse would loathe and despise being treated like a common animal. If the scientist handed him a salt block he would look them in the eye and just take a bite straight out of it.

[prolifeproliberty]

I'm just curious how the carnivore diet works without veggies and fruits? Aren't those important for getting natural vitamins and minerals so you don't have to take supplements?

Actually meat and animal products contain all the essential vitamins and minerals. The only thing that’s kind of low is vitamin C, but it turns out that your body doesn’t need as much vitamin C if you aren’t eating carbs.

Many people use organ meat (especially liver) to make sure they’re getting enough of everything. I take a beef organ supplement as a daily multivitamin (it’s literally just desiccated beef organs) since I’m not a huge fan of organ meats.

[skin-care-news]

The 13 Best Foods For Healthy Skin

Your skin is not only the body's largest organ but also a reflection of your overall health. Maintaining healthy and radiant skin requires more than just external skincare products; it begins with the nutrients you provide your body from the inside. A well-balanced diet rich in essential vitamins, minerals, and antioxidants can do wonders for your skin. In this article, we'll explore the 13 best foods for achieving and maintaining healthy, glowing skin.

1. Salmon:

Salmon is a fatty fish that's high in omega-3 fatty acids. These healthy fats help keep your skin moisturized and supple, reducing the appearance of fine lines and wrinkles. Omega-3s also have anti-inflammatory properties that can soothe skin conditions like eczema and psoriasis.

2. Avocado:

Avocados are packed with healthy fats, vitamins E and C, and antioxidants. These nutrients help keep your skin hydrated, protect it from UV damage, and promote collagen production, which is essential for skin elasticity.

3. Sweet Potatoes:

Sweet potatoes are rich in beta-carotene, a powerful antioxidant that can give your skin a healthy glow by protecting it from sun damage and preventing premature aging.

4. Berries:

Berries like blueberries, strawberries, and raspberries are loaded with antioxidants, particularly vitamin C. Antioxidants help combat free radicals, reducing skin cell damage and promoting a more youthful appearance.

5. Walnuts:

Walnuts are an excellent source of omega-3 fatty acids and vitamin E, which help maintain the skin's moisture and protect it from oxidative stress.

6. Spinach:

Spinach is rich in vitamin A, which is essential for skin health. It helps repair skin tissues, prevent acne, and maintain a healthy complexion.

7. Green Tea:

Green tea contains polyphenols and antioxidants that protect the skin from UV radiation and reduce the risk of skin cancer. Drinking green tea regularly can also help combat inflammation and keep your skin looking fresh.

8. Tomatoes:

Tomatoes are a great source of lycopene, an antioxidant that can reduce the risk of sunburn and skin aging. It also promotes collagen production and skin elasticity.

9. Dark Chocolate:

High-quality dark chocolate (70% cocoa or higher) is rich in antioxidants, specifically flavonols, which can improve skin texture, hydration, and blood flow, giving your skin a healthy glow.

10. Almonds:

Almonds are rich in vitamin E, a powerful antioxidant that helps protect your skin from harmful UV rays and environmental damage.

11. Yogurt:

Yogurt is packed with probiotics, which can promote a healthy gut. A balanced gut microbiome can lead to clearer skin by reducing inflammation and preventing acne.

12. Carrots:

Carrots are another great source of beta-carotene, which can help reduce skin dryness and promote a more youthful appearance.

13. Oats:

Oats are a good source of complex carbohydrates and fiber. They can help stabilize blood sugar levels, reducing the risk of acne and promoting clear skin.

While these foods can be a valuable addition to your diet for healthier skin, remember that no single food can work miracles. A well-rounded diet that includes a variety of nutrient-rich foods, along with proper hydration, is essential for achieving and maintaining radiant skin. Additionally, don't forget to protect your skin from excessive sun exposure, get enough sleep, and maintain a consistent skincare routine for the best results. Healthy, glowing skin is the result of both internal and external care, so make these foods a part of your daily routine and watch your skin thrive.

[carionto]

Too tough for paradise

One peculiar side effect of Humans hailing from a Deathworld is that their biological well-being is partly dependent on some degree of microscopic hostility from the environment and what they consume.

It is normal among most species that, should their surroundings change to more hospitable conditions, their minds and bodies would feel relief and be under less stress. However, as with any changes, if they deviate too far too quickly from their normal, you risk damage from a sudden shock to the system.

___________________________

Abigail "Abby" Hostaz had been legally grounded by the Gyin-Trov due to her, ahem, "expansion of business" without the right permits. Not that she bothered to learn that nobody outside Human controlled space in the Galactic Coalition would allow the creation of a deadly asteroid race track AND let sentient beings directly pilot ships through it.

Hell, finding an Alien crazy enough to partake in an activity even most Humans consider insane is one in a trillion. She still did find seven non-Humans, so that math actually is within a reasonable margin. Everything else is not reasonable.

The local Gyin-Trov government learned of the true nature of her activities when a rogue asteroid suddenly appeared on their threat detection systems. The unnatural change of course quickly pointed to where she had set up her latest "thrill track", which the authorities rapidly dismantled, impounded her vessel, named "Victor", and put her under house arrest in the Human embassy awaiting the conclusion of the investigation and subsequent trial.

While station based embassies are effectively fully contained perfect habitats for the respective species, planet based ones tend to adopt a lot of the local elements and integrate what they can simply due to proximity and availability.

Humans, the resourceful buggers that they are, used everything the planet had to offer (that wasn't outright lethal to Humans, which in the case of the Gyin-Trov homeworld were only a few pollen producing crops found in the poles of the planet).

A combination of a almost perfect temperature range (near constant lows of 14C at night, highs of 21C mid-day), slightly higher moisture levels, and bio-engineered local flora that made the water into this somewhat thicker soup containing virtually every nutrient, vitamin and mineral a carbon-based lifeform could ever want, leaving little for the digestive system to tackle. Heck, just being within a field of such plants lets the body absorb everything for healthy survival.

In short, the Gyin-Trov homeworld, also named Gyin-Trov, is as close to Utopia as you can get.

Aaaaaaand Abby is not having a fun time there.

It's not like she was imprisoned - she was allowed to wander around the city and surrounding area under light supervision, she even had her cat, Hector, with her. But there just wasn't enough excitement to be found anywhere.

They had arcades and various physical activities, but she never felt her body grow tired after hours of competitive gaming and contests. No feeling of hunger or exhaustion ever disturbed her focus. The only thing that kept Abby from becoming, essentially, a zombie perpetually engaged in whatever activity was most fun at the moment was the inherent nature of the Human brain - it gets... wobbly after a while and needs sleep.

Not even a week had passed and people noticed Abby had become... different. No strong reactions to anything, no outbursts of some crazy ideas, just a general positive but not quite cheerful apathy. The Human ambassadors had experienced a much milder version of this, and it is theorized that they did not deem it as concerning due to the simple fact the ambassadors always had something to do, and more importantly - something that put their minds, if not bodies, to the test. Regular challenges, worries, and stress from work in general kept them on edge in some ways.

Abby was just waiting around, "put on vacation" as one of the ambassadors had put it. After a couple of more days of this peace, she seemed more like a automaton than anything else. Mindlessly going from place to place, trying out whatever activities were available, but clearly none offered anything close to the level of excitement and danger she had grown so used to. Not even the flawed thirty year old Human body she was in offered any surprises or discomforts.

Everything was just perfectly fine.

When the paperwork finally cleared and she was issued a fine and formally banned from engaging in any construction efforts in Gyin-Trov controlled space, she was reunited with Victor, and the personality changes she had undergone during her short time were seemingly instantly reversed.

Once she was in her ship and the self-diagnostics showed a few blinking lights, Abby immediately became energized and took action. Breathing in the recycled air with a hint of dry rust made that old bruise on her right side make itself known again. She pulled an all-nighter making repairs and "adjustments" to Victor and collapsed from exhaustion on the hard floor.

The next day, she was already near the border to neutral space when she noticed a dwarf planet with a rock formation in the shape of a trebuchet (very vaguely, if you squint really, really hard, and imagine half of the parts), and that gave her an idea.

All the while, Hector the cat did not exhibit any noticeable changes during his stay with Abby on Gyin-Trov. Maybe just a few more hours of sleep per day than normal.

[aurummarie]

How to achieve healthy glowing skin

Achieving healthy, glowing skin is a combination of a healthy lifestyle, good skincare habits, and some beauty tricks. Here are some tips that can help you achieve healthy glowing skin:

Keep yourself hydrated: Drinking enough water is important to keep your skin hydrated and looking healthy.

Eat a balanced diet: Eating a balanced diet rich in vitamins, minerals, and antioxidants can help nourish your skin and prevent damage.

Protect your skin from the sun: Protect your skin from the harmful UV rays of the sun by wearing sunscreen, sunglasses, and a hat.

Get enough sleep: Getting enough sleep is essential for your body to repair and rejuvenate your skin.

Exercise regularly: Exercise helps improve circulation, which can bring more nutrients and oxygen to your skin, resulting in a healthy glow.

Develop a consistent skincare routine: Cleanse, tone, moisturize, and exfoliate your skin regularly to keep it healthy.

Use natural ingredients: Use natural ingredients such as aloe vera, honey, and coconut oil to keep your skin nourished and healthy.

Reduce stress: High levels of stress can cause inflammation, which can damage your skin. Try to reduce stress by practicing relaxation techniques such as yoga or meditation.

By following these tips, you can achieve healthy glowing skin and maintain it for years to come.

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!