#Omega-3 supplements for heart health

[wellness-4-life]

Krill Oil vs. Fish Oil: Which Omega-3 Source is Right for You?

Krill Oil vs. Fish Oil: Which Omega-3 Source is Right for You?

If you're shopping for omega-3 supplements, you’ve likely to come across two main contenders: krill oil and fish oil. They’re both packed with nutrients, but you might be wondering, “Krill oil vs. fish oil—which one is really right for me?” Let’s break down what makes each unique and help you find the best fit for your health goals.

What Exactly is Krill Oil?

To understand how krill oil stacks up, let’s get familiar with what it is. Sourced from tiny, shrimp-like creatures called krill, krill oil is packed with omega-3 fatty acids (EPA and DHA), just like fish oil. However, it has an edge: it contains astaxanthin, a powerful antioxidant that gives krill oil its reddish color and helps protect your cells from damage. If you’re looking for an extra health boost, krill oil supplements might be just the thing.

Krill Oil vs. Fish Oil: The Differences That Matter

When it comes to krill oil vs. fish oil, here are the key differences to consider:

Absorption Krill oil has an advantage in how it's absorbed. Thanks to its unique structure, it’s more easily taken up by our bodies than fish oil. This is because krill oil's omega-3s are bound to phospholipids, which our cells handle better than the triglycerides found in fish oil. So, if you want an omega-3 source that’s likely to deliver faster, krill oil might be worth considering.

Purity Krill oil usually contains fewer impurities than fish oil because krill are lower on the food chain and are less likely to contain toxins like mercury or heavy metals. Larger fish can absorb these toxins, so if you’re focused on purity, krill oil supplements could offer peace of mind.

Antioxidants Here’s where krill oil really shines: it’s packed with astaxanthin, a potent antioxidant that fights oxidative stress and inflammation. Fish oil doesn’t contain this antioxidant, so if extra cell protection is a priority for you, krill oil might have the upper hand.

The Benefits of Krill Oil

So, why might krill oil be the right choice? Here’s a rundown of the benefits krill oil supplements bring to the table:

Heart Health: Both krill oil and fish oil support heart health, but krill oil’s higher absorption rate and antioxidant content might give it an edge. Studies show omega-3 fatty acids help lower triglycerides, reduce inflammation, and improve cholesterol—essential for heart health. If you’re considering omega-3 supplements for heart health, krill oil could be an ideal option.

Joint Health: Omega-3s in krill oil may also ease joint pain and reduce inflammation, which is great news if you struggle with arthritis or other joint issues. Plus, krill oil’s antioxidants could offer even more relief.

Brain Function: Omega-3s, particularly DHA, are key for brain health. Because of its phospholipid structure, krill oil may help omega-3s cross the blood-brain barrier more easily, providing better support for memory, focus, and overall brain function.

Skin Health: Krill oil’s antioxidant power also benefits skin health. Astaxanthin helps protect your skin from UV damage, supports hydration, and even reduces wrinkles. Not bad for a daily supplement!

The Real Benefits of Omega-3 Fatty Acids

Whether you go with krill oil or fish oil, omega-3 fatty acids are essential. Here’s how they can make a difference in your health:

Heart Health: Omega-3s are best known for supporting heart health by lowering triglycerides, reducing blood pressure, and fighting inflammation. Both krill oil and fish oil offer these benefits, making them great omega-3 supplements for your heart.

Brain Health: DHA, a main omega-3 in krill oil and fish oil, supports mental clarity and cognitive health. Research also links omega-3s to better mood, which is a nice bonus.

Joint Health: Omega-3s’ anti-inflammatory benefits can be a big help for joint pain. Both krill oil and fish oil can ease discomfort and improve mobility.

Skin Health: Omega-3s keep skin hydrated, reduce signs of aging, and support elasticity. Both options—krill oil and fish oil—can help keep your skin looking its best.

So, Which One Should You Pick?

At the end of the day, krill oil vs. fish oil—which should you choose?

If you want easier absorption, added antioxidants, and a cleaner source, krill oil might be your go-to. It’s a powerhouse for heart, joint, brain, and skin health, making it a well-rounded option.

On a budget or okay with taking a bit more to get the same effect? Fish oil is still an excellent choice. It provides similar omega-3 benefits, though you may need a slightly higher dose.

Both krill oil and fish oil are rich in omega-3s and offer valuable health benefits. The choice boils down to what matters most to you: if better absorption, added antioxidants, or purity are priorities, krill oil could be the way to go. Either way, adding omega-3 supplements to your routine is a fantastic choice for overall health. Whether it’s krill oil supplements or fish oil, both support your heart, brain, joints, and more.

[your-wellness-journey]

Moringa Powder vs. Flaxseed: Which is the Superior Superfood?

Superfoods are gaining popularity in the health and wellness world, thanks to their nutrient-rich benefits that support a healthier, more vibrant life. Among the many superfoods, two stand out for their impressive health advantages: Moringa powder and flaxseed. But which one is superior? Both offer notable benefits, though their nutritional profiles and uses differ. In this blog, we’ll compare Pura Vida's Moringa products, including Moringa Capsules, Moringa Powder, Moringa Oil, Moringa Drops, and Moringa Body Butter, with the renowned powerhouse flaxseed. We’ll explore the unique benefits of each, from antioxidants and omega-3s to digestive health and skin care, and help you decide which superfood best suits your needs. Let’s dive into how Moringa and flaxseed stack up against one another and what each can do for your well-being.

What is Moringa Powder?

Moringa powder is derived from the leaves of the Moringa oleifera tree, often called the "Miracle Tree" for its remarkable nutritional benefits. Packed with essential vitamins, minerals, antioxidants, and amino acids, moringa offers a wide range of health advantages. Its versatility and powerful properties have made it a popular choice in wellness routines around the world.

Pura Vida’s Moringa Powder is a rich source of vitamin C, vitamin A, calcium, and iron, supporting overall well-being. Whether added to smoothies, teas, or baked goods, it provides a natural energy boost, enhances immunity, promotes healthy digestion, and contributes to radiant skin.

With its ability to improve vitality and nourish your body, moringa powder is an excellent all-around supplement that can fit seamlessly into your daily routine. It’s a perfect addition for those seeking a natural way to elevate their health and wellness.

What is Flaxseed?

Flaxseed comes from the Linum usitatissimum plant and is available in both whole and ground forms. It is especially known for its high content of omega-3 fatty acids and fiber, making it a popular choice for promoting heart health, improving digestion, and supporting skin health. The high fiber content in flaxseed helps maintain regularity and manage cholesterol levels, while its omega-3s contribute to reducing inflammation and supporting cardiovascular health.

Flaxseeds are also rich in lignans, a type of antioxidant that may help balance hormones and provide additional health benefits. For optimal nutrient absorption, ground flaxseed is often recommended over whole flaxseed, as the body may have difficulty breaking down whole seeds. While flaxseed excels in heart health, fiber, and hormone balance, it lacks the broad spectrum of vitamins, minerals, and antioxidants that moringa powder offers. Both are powerful superfoods, but moringa provides a more diverse range of nutrients for overall wellness.

Nutritional Comparison: Moringa Powder vs. Flaxseed

To truly understand the benefits of these two superfoods, let’s take a closer look at their nutritional profiles.

Moringa Powder

Protein: Moringa powder contains all nine essential amino acids, making it a complete protein source. It's an excellent choice for plant-based eaters looking to meet their protein needs.

Vitamins and Minerals: Moringa is rich in vitamin C, vitamin A, calcium, iron, and potassium, which support immune function, bone health, and energy production.

Antioxidants: Moringa is packed with antioxidants such as quercetin, chlorogenic acid, and beta-carotene, which help protect cells from oxidative stress and free radicals.

Flaxseed

Omega-3 Fatty Acids: Flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that supports heart health and reduces inflammation.

Fiber: Flaxseeds are rich in both soluble and insoluble fiber, which promotes healthy digestion, lowers cholesterol, and helps regulate blood sugar levels.

Lignans: Lignans in flaxseed offer antioxidant properties and may help with hormone balance, particularly in women.

While both moringa powder and flaxseed offer unique health benefits, moringa powder provides a more diverse range of vitamins and minerals, making it a well-rounded superfood for overall wellness.

Antioxidants: A Battle of Free Radical Protection

Both moringa powder and flaxseed contain powerful antioxidants that help protect your body from free radicals—unstable molecules that can cause cell damage and contribute to aging and disease.

Moringa powder stands out in this area. With its high levels of quercetin, chlorogenic acid, and beta-carotene, moringa powder is a true antioxidant powerhouse. These antioxidants have been shown to help lower inflammation, improve skin health, and support the immune system.

Flaxseed is also rich in antioxidants, particularly lignans, which have been shown to help balance hormones and may play a role in preventing certain types of cancer. However, flaxseed’s antioxidant benefits are more focused on hormone regulation and cell protection, while moringa powder’s wide variety of antioxidants provides broader health benefits.

Health Benefits: Moringa Powder

Moringa powder is an incredibly versatile superfood with many health benefits. Here are some of the ways it can support your well-being:

Energy Boost: With its rich B-vitamins and iron, moringa powder can provide a natural energy boost without the jitters or crashes associated with caffeine.

Immunity: The high levels of vitamin C and antioxidants in moringa powder can strengthen your immune system, helping you fend off illness.

Skin Health: The vitamin A and antioxidants in moringa powder can promote glowing skin and may help combat signs of aging and acne.

Digestive Health: Moringa powder has anti-inflammatory properties that may help support digestive health, reduce bloating, and promote regularity.

Detoxification: Moringa powder has been shown to support detoxification processes in the body, helping to cleanse the liver and flush out toxins.

Pura Vida’s Moringa Capsules, Moringa Oil, and Moringa Drops offer additional ways to incorporate the health benefits of moringa into your routine. Whether you prefer the convenience of capsules or the topical benefits of moringa oil for skin hydration, Pura Vida has a range of products to suit your lifestyle.

Health Benefits: Flaxseed

Flaxseed is another superfood with a range of health benefits:

Heart Health: The omega-3 fatty acids in flaxseed have been shown to help reduce cholesterol levels and inflammation, supporting heart health.

Digestive Health: With its high fiber content, flaxseed promotes regular bowel movements and supports healthy digestion.

Hormonal Balance: The lignans in flaxseed may help regulate hormones, particularly in women, and may alleviate symptoms of menopause.

Weight Management: Flaxseed’s fiber content can promote satiety, helping to control hunger and manage weight.

While flaxseed is undoubtedly beneficial for heart health, digestion, and hormone balance, moringa powder offers a broader spectrum of nutrients that support overall wellness.

Omega-3 Fatty Acids: Moringa Powder vs. Flaxseed

Flaxseed is renowned for its high content of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that plays a crucial role in promoting heart health and reducing inflammation. These omega-3s are particularly beneficial for lowering cholesterol levels and supporting cardiovascular wellness. Moringa powder, on the other hand, contains a smaller amount of omega-3s, but it is not as concentrated as flaxseed.

If boosting omega-3 intake is your primary goal, flaxseed is likely the better option due to its higher ALA content. However, if you are seeking a superfood with a broader range of nutrients, moringa powder may be the superior choice. Moringa powder offers a more well-rounded nutritional profile, packed with vitamins, minerals, antioxidants, and amino acids, making it a great option for overall health and wellness, beyond just omega-3s.

Fiber Content: The Digestive Powerhouses

Both moringa powder and flaxseed are excellent sources of fiber, which is essential for digestive health.

Flaxseed is particularly rich in both soluble and insoluble fiber, which work together to promote regular bowel movements, improve gut health, and lower cholesterol levels. The high fiber content in flaxseed supports digestive regularity and overall gut function.

On the other hand, moringa powder, while it does contain fiber, is not as high in fiber as flaxseed. However, it still offers significant digestive benefits by supporting regularity and promoting a healthy digestive system.

If you’re looking to boost fiber intake specifically, flaxseed is the better choice. However, for a more balanced superfood that also provides a variety of vitamins, minerals, and antioxidants, moringa powder remains a great option for digestive health along with overall well-being.

Anti-Inflammatory Properties

Inflammation is linked to chronic diseases like heart disease, diabetes, and arthritis. Both moringa powder and flaxseed have anti-inflammatory properties that help reduce chronic inflammation. Moringa powder stands out due to its high levels of antioxidants and compounds like isothiocyanates, which target inflammation at the cellular level. These compounds have been shown to reduce inflammation throughout the body, promoting overall health. Flaxseed, rich in omega-3 fatty acids and lignans, also offers anti-inflammatory benefits, particularly for heart health and hormone balance. While flaxseed is especially beneficial for cardiovascular health and hormonal regulation, moringa powder provides a broader anti-inflammatory impact. Its diverse range of antioxidants, such as quercetin and chlorogenic acid, helps reduce inflammation across various body systems. This makes moringa powder particularly effective for general inflammation reduction. While both superfoods contribute significantly to an anti-inflammatory diet, moringa powder may offer a more comprehensive solution for addressing inflammation throughout the body, giving it an edge over flaxseed in this area. Both remain valuable additions to a healthy lifestyle.

Potential Side Effects and Considerations

Both moringa powder and flaxseed are generally safe for most people, but there are a few considerations to keep in mind when incorporating them into your diet.

Moringa Powder: Moringa powder is considered safe for most individuals when consumed in moderate amounts. However, due to its high nutrient density, consuming large quantities can sometimes lead to digestive upset, including bloating or mild discomfort. It's essential to start with small amounts to gauge how your body reacts. Pregnant or breastfeeding women should consult a healthcare professional before consuming moringa to ensure it’s safe for their specific needs.

Flaxseed: Flaxseed should always be consumed in ground form, as whole flaxseeds may pass through the digestive system undigested, preventing optimal nutrient absorption. Ground flaxseed is rich in fiber, and while fiber is excellent for digestion, excessive consumption can cause digestive issues like bloating, gas, or diarrhea. As with moringa powder, it’s best to introduce flaxseed gradually into your diet to avoid overwhelming your digestive system.

Both superfoods can be safely enjoyed as part of a balanced diet, but starting with smaller quantities will help you avoid any potential digestive issues.

How to Incorporate Moringa Powder and Flaxseed Into Your Diet

Moringa Powder is incredibly versatile and can be easily incorporated into your daily diet. Add Pura Vida’s Moringa Powder to smoothies, juices, teas, or baked goods for an extra nutrient boost. It’s perfect for your morning smoothie or protein shake, providing sustained energy throughout the day. For topical benefits, Pura Vida’s Moringa Oil can be applied directly to the skin, offering hydration and anti-aging effects. Additionally, Moringa Body Butter is ideal for moisturizing dry skin, keeping it soft and nourished.

Flaxseed is equally versatile and can be included in smoothies, yogurt, oatmeal, or baked goods. To ensure optimal nutrient absorption, it's best to use ground flaxseed, as it is more easily digested than whole flaxseeds. By incorporating both of these superfoods into your routine, you can enjoy a wide range of health benefits. From supporting heart health and improving digestion to enhancing skin wellness, combining Pura Vida’s Moringa Powder and flaxseed can provide a comprehensive approach to better health.

Conclusion: Which is the Superior Superfood?

Both moringa powder and flaxseed offer impressive health benefits, but if you're looking for a superfood that covers a wide range of nutritional needs, moringa powder stands out as the superior choice. It provides a diverse array of vitamins, minerals, antioxidants, and amino acids, making it a well-rounded option for supporting overall health and wellness. Moringa's ability to boost energy, immunity, and digestion makes it a go-to superfood for those seeking a natural, nutrient-dense addition to their diet.

That said, flaxseed is an excellent complement to your routine, particularly for those focused on heart health or omega-3 fatty acids. It's a great choice for promoting cardiovascular health and reducing inflammation.

For those seeking the most comprehensive benefits, Pura Vida’s Moringa Powder—along with other products like Moringa Capsules, Moringa Oil, and Moringa Drops—offers unparalleled advantages in supporting energy levels, immunity, and skin health. While incorporating both superfoods into your diet can maximize health benefits, moringa provides a powerful all-in-one solution to enhance your wellness journey.

[nutrawellbeinguk]

Support Your Heart Health with Nutra Wellbeing

Heart health is essential for leading a long and fulfilling life, and maintaining it requires proper care and the right nutrients. At Nutra Wellbeing, we offer a range of supplements, including Omega 3–6–7–9 for heart health, that provide comprehensive support for your cardiovascular system. Backed by science and crafted with precision, our supplements are tailored to help you achieve optimal heart health.

[naturalfactorsb]

Top Tips for Choosing a High-Quality Omega-3 Oil with NaturalFactors

Choosing a high-quality Omega-3 oil is essential for reaping the full benefits of this heart-healthy, brain-boosting supplement. In this guide, NaturalFactors shares expert tips on how to select the best Omega-3 oil based on purity, potency, and sustainability. Learn what to look for in terms of EPA and DHA content, the importance of third-party testing, and how to ensure you're getting a product free from contaminants. With NaturalFactors premium Omega-3 oils, you can support your overall health with confidence and trust in the quality of every supplement you take.

[monteewellnez]

Stroke Prevention Made Easy: Essential Tips for a Healthy Life

A stroke occurs when blood flow to the brain is interrupted, either by a blockage or a burst blood vessel, leading to brain damage. It's a leading cause of death and disability worldwide, but the good news is that many strokes are preventable.

Recognizing the Risk Factors

Several factors increase the risk of stroke, including high blood pressure, smoking, obesity, and a sedentary lifestyle. Family history and age are also significant contributors. However, adopting healthy habits can greatly reduce these risks.

Embrace a Healthy Diet and Active Lifestyle

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is essential. Reducing salt intake helps manage blood pressure, while avoiding excessive sugar and unhealthy fats can prevent obesity and diabetes—both major stroke risk factors.

Regular exercise, such as brisk walking, swimming, or cycling, strengthens the heart and improves circulation, further lowering stroke risk. Aim for at least 30 minutes of moderate activity most days of the week.

Supplements for Stroke Prevention

Certain supplements can support brain health and circulation. Omega-3 fatty acids, found in fish oil, help reduce inflammation and maintain healthy blood vessels. Coenzyme Q10 and magnesium can also support cardiovascular health. For those recovering from a stroke, these supplements may assist in the rehabilitation process.

Commit to a Healthier Lifestyle

Preventing stroke requires a commitment to a healthy lifestyle. By eating well, staying active, and considering the right supplements, you can significantly lower your risk and lead a life of vitality and wellness.

This post is intended to inform, educate, and recommend Neolife Supplements, an exclusive range of quality products, based on Nature backed by Science. You can interact with me by asking topical questions or suggesting areas you want to be treated. Please read and share this content with others who might find it relevant to their needs.

Solution::

Introducing: Omega-3 Salmon Oil Plus

Omega-3 Salmon Oil Plus. Works for the Heart, Brain, Joints, and more. It is clinically proven to support Heart and Cardiovascular health, Omega-3 Salmon Oil Plus may also promote youthful brain function, healthy flexible joints, and healthy eyes, ideal for pregnant women to support feutal eye and brain development. Omega-3 Salmon oil Plus has been clinically tested in humans and the results have been published in some of the world's most prestigious scientific journals.

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[blogingwala]

Omega-3 Fatty Acids Unveiled: The Ultimate Guide to Their Health Benefits

Enhance your diet with Omega-3 fatty acids for improved health and vitality. Find out how these essential fats can make a difference in your life. What Are Omega-3 Fatty Acids? Omega-3 fatty acids are a type of polyunsaturated fat that are considered essential because the body requires them for various physiological processes but cannot synthesize them internally in sufficient quantities. There…

[kr5049]

Our Omega-3 supplements provide essential fatty acids for heart health and overall wellness. Buy Omega Tablets online for improved cardiovascular support and more. Explore the benefits today!

For more information, Visit our website:

[prettieinpink]

beginner guide to vitamins?

I am uneducated on vitamins and what they do for you, I only know the basics, however I did do research before posting. This is a disclaimer that I am not a doctor, and your general practitioner knows best for you. I made this into an everyday vitamin guide instead, as it is a lot more simpler for me and to avoid misinformation ❀

EVERYDAY GUIDE TO VITAMINS

About vitamins that best support you when consumed on a daily basis! I used food instead of supplements because of no specification.

VITAMIN A

Supports vision, a healthy immune system and cell growth. 

Sweet potatoes, carrots, spinach, kale and liver.

Or, look for foods rich in beta-carotene. 

B VITAMINS

Support many bodily functions and the proper development your body.

Whole grains, leafy greens, nuts or seeds and legumes. 

VITAMIN C 

Acts as an antioxidant, helps to heal wounds, supports the immune system and collagen production. 

Citrus fruits like oranges, grapefruits or lemons. Strawberries, kiwi, bell peppers and broccoli. 

VITAMIN D 

Supports bone health, immune system and regulation of moods. 

Fatty fish like salmon, mackerel, sardines. Diary products like milk, yoghurt and cheese. 

VITAMIN E 

Supports skin health and is anti-inflammatory. 

Nuts and seeds, spinach and broccoli. 

CALCIUM 

Helps with muscle contraction, strong teeth and bones and nerve function. 

Diary products like milk, yoghurt or cheese. Kale and spinach. 

IRON

Supports healthy red blood cell production and energy levels.

Red meat, poultry, fish. Legumes, tofu and spinach. 

OMEGA 3 FATTY ACIDS

Anti-inflammatory, support brain function and heart health. 

Fatty fishes or seeds. 

This post was a bit difficult, if mine wasn’t what you were looking for, here’s one that I would recommend. 

[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.

[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!

[thecheekyblog]

Let’s talk Health

So guys, i am turning 29 in a month and let’s be real my body is not what it used to be! Despite me working out 4times a week, fasting, and paying attention to what i eat, i can feel my body weakening in way. Not that i don’t feel healthy but I��m still having some back pain, less energy, and just like feeling my body more. And that is normal.

20 years old me and 30 years old me wont be the same! There are things that we need to do to keep up so we maintain our best self. My body wont be producing all the collagen that i use too, likes guys i can hear my BONESSS! And I’m telling that is is not giving!

After a bit a research, i realized that i was lacking nutrient that my body could not produced on it’s own or way less!

So here a list of Nutrients we need as bad gyals hitting our 30s, especially as black women

1. Vitamin D 🌞

Why? Black women are more likely to have vitamin D deficiency due to melanin reducing sun absorption. Low levels can affect bone health, immunity, and mood.

Sources: Sun exposure (15–30 mins/day), fatty fish (salmon, mackerel), fortified foods (milk, orange juice), and supplements (2,000 IU daily if deficient).

2. Iron 💪🏾

Why? Many Black women experience iron deficiency, which can lead to fatigue, hair thinning, and anemia.

Sources: Lean meats, beans, lentils, spinach, tofu, fortified cereals. Pair with vitamin C (oranges, peppers) to boost absorption.

3. Magnesium 🧘🏾‍♀️

Why? Supports stress management, sleep, muscle function, and heart health. Many people don’t get enough.

Sources: Nuts, seeds, whole grains, dark leafy greens, dark chocolate.

4. Calcium 🦴

Why? Helps prevent osteoporosis, which Black women are at higher risk for later in life.

Sources: Dairy, leafy greens, almonds, fortified plant-based milks.

5. Omega-3 Fatty Acids 🧠

Why? Supports heart, brain, and joint health while reducing inflammation.

Sources: Salmon, sardines, walnuts, flaxseeds, chia seeds, omega-3 supplements.

6. B Vitamins (Especially B12 & Folate) ⚡

Why? Helps with energy, brain function, and red blood cell production.

Sources: Eggs, fish, meat, leafy greens, fortified grains, and B-complex supplements if needed.

7. Collagen & Vitamin C ✨

Why? Supports skin, hair, nails, and joint health.

Sources: Bone broth, citrus fruits, bell peppers, berries, collagen supplements.

8. Fiber & Probiotics 🥗

Why? Supports gut health, digestion, and weight management.

Sources: Whole grains, beans, vegetables, yogurt, kefir, and fermented foods.

9. Zinc & Selenium 💁🏾‍♀️

Why? Supports immune function, hair health, and thyroid balance.

Sources: Shellfish, nuts, seeds, Brazil nuts, and meat.

Supplement Recommendations:

Multivitamin for Women (with iron, D, and B vitamins)

Vitamin D3 (if deficient)

Omega-3 Fish Oil

Magnesium Glycinate (for stress & sleep)

Probiotic (for gut health)

Hope this helps my lovesss, until next time

[teagballs]

how about dennis taking care of a sick reader? maybe the reader's got a cold or a migraine or a broken leg or something.

or vice versa! dennis would be truly insufferable if he were sick or had a migraine.

sick days

a/n: hihihi love this idea so much oh my god. i hope i did it justice 🤞 dennis would be the WORST

experimenting with a new layout AND doing imagines/headcanons today !! woo !! lmk how u guys feel abt it. reblogs appreciated greatly. love ya

word count and formatting: 758 words, imagine format, lowercase

fic under the cut

----------------------------♡----------------------------

when you're sick:

- dennis isn't entirely sure how to act when you tell him you're sick.

- as your boyfriend, he knows he should be concerned and doting and attentive. but as dennis reynolds? he doesn't want to get sick too, ew.

- you know him, you know he won't want to be infected by your disgusting horrible disease (a common cold), but you are bedridden and ask him to pick up a few things for you.

- and he can at least do that for you. he makes his way to your apartment, a plastic bag stocked with pills and soup in hand. but when he swings open the door, he crumbles, finding you curled up on your sofa.

- you tell him to go home and to not get sick but suddenly he's a nurse and he's tying back your hair and pushing the strands that stick to your sweat coated forehead out of your pretty face and cooing about how gross you look.

"you should've called me if you were this bad. this feels like neglect." he says as he turns off whatever stupid reality tv show you were dazedly watching and raises his cold, cold hand to your scalding forehead. you hum at the sensation. "you look like you're near death. did you eat? of course you didn't." he talks to himself, blocking out any protests you might have.

- he'd rummage through your cupboards until he'd find a suitable bowl to microwave the soup in. you'd watch in dazed amazement, still ensure if this was some sort of sickness inflicted hallucination.

- you knew he'd feed the goddamn broth to you if you didn't take the spoon from him.

- he rambles about how your sickness is a result of "not having enough vitamins in your system" and you "need to take care of yourself" and how tomorrow he'll bring down some of the supplements he has to fight the cold.

- you try to tell him that it is only a cold and it would disappear in a couple of days, but he only argues back about how he didn't want to get himself or anyone else infected.

- but truly, he hated to see you suffering. it broke his heart when he heard your nasal-ly tone or when you'd shiver from being too cold. and frankly, he'd do anything to ensure this never happened again. even if that meant force feeding you omega 3 supplements.

when he's sick:

- dennis being sick is hell. whiny, lazy, sniffling hell. he would be denying the fact he is sick - not wanting to appear weak, of course - while also begging for you to come help him.

- unlike when you're sick, he'd immediately call you complaining about how he'd caught something, how he felt like he was dying, and how he needed you to come nurse him back to health.

- used to his theatrics by now and also feeling a little guilty hearing his stuffy pathetic tone on the phone, you make your way to his apartment.

- mac had long evacuated the apartment. now that you were in the picture? his days of dealing with sick dennis were over, good luck to you.

"what the hell took so long?" dennis groaned from his bedroom. you walk in and gesture to your tote bag of supplies.

"i don't get sick, ever. i'm perfectly well," then after a moment of silence, "i think it's something like the flu or pneumonia," dennis coughs.

"i think you just have a cold baby," you say blankly. he tuts.

- he whines when you get up to leave. he whines at you to get stuff when you stay. he whines.

- in fact, all he has done is whine. he has made zero effort to get pills for his raging headache, possibly still in denial he was sick. so you grab him a small glass of water and set the painkillers in his lap.

- he would be so slow and dramatic. just staring at the glass before him.

"i'm not helping you drink the water, dennis," "no, i know, just give me a second."

- he eventually takes the tablets, groaning when the taste lingers on his tongue.

- he's even clingy when he's sick, not wanting you to leave again. he'll claim you have to stay over and watch him in case something horrible happens while he's sleeping.

- you make yourself comfortable by his side, stroking his leg over the duvet to lull his to sleep. you have to keep up the petting motion in one hand while the other scrolls on your phone as you wait for him to wake up and start yapping again.

[squid-socks]

Things I do for my mental health that has helped a lot:

General:

A “makes me happy” list on my phone I frequently read and add to. The rule is that I have to be SUPER specific on each point. I can’t just put “the rain” bcs then I’d just write that 100 times🥹

I make sure to delete unhelpful apps. Tt hasn’t been on my phone in years. And red note is on its last warning before it’s gone too.

I do my best to keep an easy to clean space. So I have all the things that make me happy visually available BUT not to such an extent i can’t wipe down a counter. Cleanliness keeps my brain from shattering😅

All my favourite creative projects or favourite successes are visually available. None that are triggering! Especially post cards of good memories with family. I want to have more family photos this year but we have tension so I find looking at their faces triggering right now. Hopefully with a few more years that feeling will fade❤️

I go outside every day - even if it’s just in my backyard or something.

Animal treats✨ I keep sugar water for bees, nuts for squirrels, oats for ducks, and seeds for birds in my bag and at my windowsills. The squirrels often come knocking at my door for a treat. It makes the days I’m stuck inside less painful. And it’s always nice to know you are helping.

3 drinks. One for hydration, one for energy and one for health✨ (my energy one is usually my fun drink✨✨)

I have a “shut up brain” time that I’m trying my best to implement. Any thought after like 9 is mid and any after 11 is worthless😅 then it’s a race to fall asleep before 3 or I’m in hell✨✨

I always have peppermint and roasted rice tea in my cupboard. Roasted barley tends to work better for indigestion but I can’t really drink it anymore😑 but all are so easy to make ❤️ just buy some of the cheap dried bags and toast them on a stove. Then soak them in hot water till they mostly sink and the Color darkens✨

I write FanFiction or short stories. ✨✨ it’s how I process my own crap without having to journal and feel so raw. 😀

A collection of calming videos album on my phone✨✨

TW. A “don’t jump” playlist✨😅 and a “don’t jump” plan of action. Plus things I’m not allowed to do when I feel like that. One of the reasons I’m mostly sober😅😌🫶

Supplements: (I’m not a doctor please make sure if you want to try these they are safe to take with your medications. Or if you commonly take pain meds - make sure there isn’t a risk for you)

Ashwaganda - numbs you out - you still freak out but it’s far away. I only use it during a bad spell to avoid taking my panic medication🌝 (don’t do what I do) My mom uses it to help her sleep✨

Lions mane - you need to make sure the brand you use is good! But it’s helping my brain heal so much. That depression damage is no joke! I don’t realise it’s helping till I either do a complex task surprisingly quickly or I forget to take it a few days.

Turmeric - this is a blood thinner so I wouldn’t recommend it with ibuprofen. But helps a lot with my inflammation.

Vegetarian omega 3 or from small fish. Bcs I have a bad heart and blood - this is what my dad has taken for years to help his so I’m copying as I assume genetics?

Gingko - one my dad takes again for his vitiligo. I don’t have it anywhere but maybe my eyes - unsure as it’s fairly faint and I’m very pale😅. But vitiligo increases during bodily stress so if gingko is lessening that condition then maybe it helps with stress? (I copy what my dad takes as genetically we have a very close profile and he’s been chronically ill and neurodivergent his whole life without even seeming really to know or accept it. That man just fucking makes do even if it kills him.👀 he worries me…😅😅)

[honeytonedhottie]

HONEYS GUIDE TO NUTRITION* ˗ˏˋ༻

this is going to serve as general information about nutrition so that u guys can build good diets and healthy eating habits <3

FIBER-RICH FOODS : apples, avocados, raspberries, carrots, broccoli, quinoa, bananas, oats, lentils, black beans, almonds, strawberries, chickpeas, popcorn, brussel sprouts, blueberries

PROTEIN-RICH FOODS : tuna, chicken, peanut butter, beans, eggs, turkey, edamame beans, pistachios, cheese, milk, quinoa, beef, pork, salmon, chickpeas, almonds, seeds, yogurt, tofu, peas

GENERAL NUTRTIONAL INFORMATION : carbs = energized, protein = satisfaction, fiber = full, fats = stable energy levels, cravings = happiness (make sure to get a balance of all five 💗)

HEALTHY GUT : eating fermented foods increases the good bacteria in ur gut. kimchi, sauerkraut, kefir, miso, garlic, asparagus, leeks, bananas and avocado.

ALL ABOUT TEA : numerous studies have shown that drinking a variety of teas boosts ur immune system, and fights off inflammation.

SUPPLEMENTS AND VITAMINS : omega threes promote heart health, brain function, and reduces inflammation. vitamin D increases the absorption of calcium and magnesium which supports immune function and bone health (most commonly obtained with sunlight) zinc is good for wound healing, collagen is good for hair skin and nails, vitamin E is a powerful antioxidant that helps repair cellular damage

[pleaseeeimjustagirl]

It Is Time For 'Baddie Hibernation'

Hey babes we have 3 months before the summer! It is time to tighten up! This is the time to work on your physical and mental I know we all want to be hot girls this summer so now is the time to prioritize ourselves!

Routines

♡ Routines are super important. they are your key to success and living an organized life. If you have not created a routine already I created a blog post on how to create a productive routine. This is the time to stick to your routines in the morning and night and adjust them if needed. 

Physical 

♡ Hygiene. Consistency is key for your facial care routine to work so be consistent in applying all your products. If you aren't seeing results with a certain product you have been using for over 3 months maybe try and find a better product. I recommend using a gua sha three times a week there are so many benefits in using a gua sha blog post coming soon! Don’t just focus on your facial care focus also on your body care use African exfoliating net sponges, shave regularly, apply lotions and body oils, and use feet masks to peel dead skin.

♡ Diet. For my girlies who are on a weight loss journey and want to be snatched before summer, it is time to be dedicated to sticking to your diet. I don’t have any specific diets to recommend do what works for you. If you struggle with Binge Eating Disorder like me I have a book that I can recommend that will help you work on your ED and also help you lose weight “The Binge Code” by Allison Kerr and Richard Kerr. This book has been a game-changer for me!  For my babes who aren't focused on weight loss, it is still important to try and eat healthier try including a variety of whole foods into your diet and drink waterrr!!! Water is so good for us from our skin to our digestive system try and drink at least 50oz but aim for 100oz of water daily.

♡ Movement. Try and include some sort of movement daily we must move our bodies daily. Figure out what type of exercise you like walking is very simple and costs absolutely nothing. Start small with 10 minutes of outdoor walking daily. Natural light is so beneficial for our mental health and mood. Yoga and pilates are such amazing slow and impactful forms of exercise. I've been including yoga in my nighttime routine there are so many channels and videos on YouTube you can follow. There are so many other forms of exercise you can try some free and some that cost money.

♡ Supplements. Help and maintain our overall health they can also help with our daily requirements of essential nutrients. I will be listing a few supplements below <333

Multivitamin. Find a reputable multivitamin and take it daily or as instructed. Multivitamins can boost energy and give you vitamins and minerals you might be deficient in.

Magnesium. Improves mood, sleep, exercise performance, regulates blood sugar, and so much more. Magnesium is overlooked by many but so beneficial for us. I've been seeing the bedtime magnesium mocktail I have yet to try but I plan to.

Omega 3(fish oil). Helps with typical brain and eye development. It can fight inflammation and help prevent heart disease and the decline of brain function.

Vitamin D. A lot of us during the winter time have a deficiency in vitamin D because the sun is not out a lot so vitamin D supplements are a must-have they help with regulating mood, reducing depression, healthy bones, and so many other amazing benefits.

Vitamin B Complex. Helps boost energy levels, brain function, digestion, and cell health. There are so many other benefits.

Probiotics. Helps improve gut health, puts healthy bacteria into our gut that in turn helps our digestive system, and inflammation, and can even help aide your weightless journey. 

Mental 

♡ Sleep. Our bodies function so much better when we are getting a good amount of sleep. You think clearly and your mood is better. Try and set a bedtime for yourself and stick to it. I had to sleep train myself at the beginning of the semester it was so harddd but I'm reaping the benefits now I have energy during the day, my mood is better in the morning, and my brain functions better during the day.

♡ Journaling. We have a lot of emotions that we carry throughout the day and it is important that we let them out and journaling is the best way to do so. I have three journals. One journal is for my emotions, another for gratitude journaling which I highly recommend you get into, and finally my last journal for shadow work. You do not need to have three journals but I like to have everything separate it helps me. 

♡ Book. I love reading and listening to self-help books. We all have issues that we need to fix and thankfully we have so many self-help books dedicated to so many different issues people face on a daily. I have so many recommendations I’ll list below.

The Mountain Is You by Brianna Wiest (self-sabotaging)

The Most Powerful Woman In The Room Is You by Lydia Fenet (confidence and career)

Atomic Habits by James Clear (building good habits)

The Subtle Art of Not Giving a F*ck by Mark Manson (living a carefree life)

The Binge Code by Allison Kerr and Richard Kerr (binge eating, weight loss)

The Shadow Work Journal by Keila Shaheen (internal healing)

The Eldest Daughter Effect by Lisette Schuitemaker and Wies Enthoven (eldest daughters)

The Game Of Life And How To Play It by Florence Scovel and Joel Fotinos (from pessimistic to optimistic, affirmations, and manifestation)

The Power Of The Pussy by Kara King (femininity and dating) 

8 Rules Of Love by Jay Shetty (dating and psychology)

The Muslim Woman’s Manifesto by Kashmir Maryam (religion, mental health, and women)

These are the books I can recommend so far there are more searches for books related to the issues you may be facing or things you want to improve on in your life<3 

♡ Therapy. I'm a big mental health advocate and it is very important that if you are dealing with mental health issues you get help<3. I've dealt with my issues before and I used better help I found the best therapist who helped me through so much. I love the way they allow you to choose your therapist. I recommend that you use better help. For my NYC teenagers between the ages of 13-17, there is a website called talk space that offers free online therapy for NYC teens NO REFERRAL IS NEEDED. If I find more websites that offer free therapy for other teens around the world I will let you all know<3.

If you have any tips that you want to share down in the comments please do I want all of us to be happy and glowing this summer!

[doodervialle]

Things you might now know is because of cal restriction - and how to fix them/ deal with them

Some things you probably already know...

Irritation

• when the body doesn't get enough fuel, you mood is affected and you become more irritable. Even lashing out at loved ones. Sometimes you might judge people in your head for things you wouldn't normally judge people for. To combat this make sure you take your vitamins, a multivitamin can help restore some of the nutrients you are lacking in your diet and can help regulate your mood. you can also try; mindfulness exercises, yoga, journaling, breathing exercises, slow paced walks in nature.

Hairloss

• This one SUCKS, but there are things you can do to prevent it. Getting enough protein in your diet can prevent hairloss, as hair is protein. Try eating more high protein meals, you can always use protein powder. Get omega-3 supplements, those help with hair and nail health. Minoxodil is also something you can buy, though expensive, it is a very good hairloss treatment to put on the area affected twice a day. It has helped me and i am no linger going bald YIPPE

Heart palpitations

• these sometimes keep me awake at night I swear. For me using iron supplements have helped, and they are basically none exsistent. Try eating more natural foods instead of processed stuff so you get the maximum of nutrients on top of your vitamins as possible while still being in a low cal diet.

Fainting

Of fatuige in general is again caused by lack of nutrients. Eat nutrient rich meals (natural foods/high protein options) and try to make sure you take you take at least a multivitamin. To make it fun you can always get the gummybear ones

Paranoia

• your senses will be on high alert as your body is in a very vulnerable state when not eating enough. You might find yourself double checking no ones in your room or apartment, or maybe looking behind your back on walks way more frequently. Try to make sure you always feel extra safe (which is never a bad idea) take self-defence items with you on walks and have them in your pocket, could be a taser, pepperspray or just a sharp object. Practice mindfulness exercises to try and combat the intrusive thoughts. It's hard, and it won't go completly away, but you can minimise it. (Vitamins arr also important for this one)

Insomnia

• i literally can never sleep i swear. If you're waking up multiple times a night and have a hard time falling asleep you need more iron. You should try to minimize screentime before bed, not drink caffeine (tea also has caffeine in it, so choose none caffinated tea options) melatonin is a good medicine for sleep, but don't overuse it as you may start to be dependent on it to fall asleep.

Nightmares

• vivid nightmares about binging or just nightmares in general is very normal. You have nightmares because your body is on high alert and weakened, your mind is also suffering from exhaustion and has a hard time regulating your thoughts. Binging nightmares are typical, and is your bldy trying to get you to eat, to make you hungry and crave food as a survival attempt. Try minimising watching distressing content if you deal with nightmares. No screentime right before bed, and find some relaxing music/asmr or noise to listen to. A good tip is to listen to ambience of other people talking in another room, tricking your asleep brain into thinking you are not alone will ease it as we are social beings !

Loss of interest

• basically, the loss of interest in things you once liked, people, relationships, family, events.. etc. Your brain is running on low energy, and you will feel irritated and annoyed, sometimes your brain just shuts things out and becomes depressed. I wish I knew how to fix this fully, but it is really hard. Remember that you are valid, no matter how you ed shows, and that there is a whole community of people here to talk to and share these things with. Try not to give up on the things you love, and if the ed is getting too much in the way, it is ALWAYS okay to take a break. You are a living breathing being, treat yourself that way.

Low/no libido

• don't have too much to say on this one. Your sex drive is decreased because your body isn't getting enough fuel. If this is a problem try foods with natural aphrodisiacs and see if that helps.

Breakdowns

• everyone with an ed is emotionally unstable at points, it's just the way it is. Your brain is fogged and running on low, your body is fighting to get you to eat and to stay upright. You're tired, exhausted and obsessing over small things. You will have times where you might just break down cryibg, and that's okay. You need to let yourself catch a break, go out in nature, have a selfcare day, let yourself buy something you've wanted for a long time without it being because you hit a goal. Treat yourself sometimes, it's okay ♡

Bad memory/memory loss

• not eating enough causes the brain to be on low function to preserve as much energy as possible. It just can't be bothered remembering things clearly. Combat this with journaling, multivitamins, suplements like iron and mindfullness.

I hope this was a help to someone!! Sorry it's not very detailed it's 3 am AAAA

Remember to take care ♡