#food for fitness

[theambitiouswoman]

⭐Vitamin Cheat Sheet⭐

Vitamin A: Vision, immune system, skin health.

Vitamin B1 (Thiamine): Energy metabolism, nerve function.

Vitamin B2 (Riboflavin): Energy production, skin health.

Vitamin B3 (Niacin): Cellular energy production, skin health.

Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.

Vitamin B6: Brain function, mood regulation.

Vitamin B7 (Biotin): Healthy hair, skin, and nails.

Vitamin B9 (Folate): Cell division, DNA synthesis.

Vitamin B12: Nervous system, red blood cells.

Vitamin C: Immune system, collagen synthesis.

Vitamin D: Bone health, immune function.

Vitamin E: Antioxidant, skin health.

Vitamin K: Blood clotting, bone health.

Calcium: Bone and teeth health, muscle function.

Iron: Oxygen transport, energy production.

Magnesium: Nerve function, muscle relaxation.

Zinc: Immune system, wound healing.

Potassium: Fluid balance, nerve function.

Iodine: Thyroid function, metabolism.

Selenium: Antioxidant, thyroid health.

[svdaily]

Earth’s candy.

[moodboard-d]

[saydesole]

Healthy Foods

[catmask]

with that said there are characters that a fat maybe not canonically but they are spiritually. to me. they may not be drawn that way but i know whats true. ive seen it like a sort of prophet

[everwalldigan]

Jason: I fight crime the way god intended, with a t-shirt jeans and a dream

Dick: shut the fuck up jason you’re literally more pain killers than human right now, you’re literally so riddled with bullet holes you’d make a sieve jealous.

[take-care-n-love-youself]

[vskitty]

i love eating clean

[angel-dustspo]

⎯⎯⎯ The New Me 2k25 project 🌸 ⎯⎯⎯

✮ Incorporating more healthy whole foods as part of your diet - less added sugar/oil, healthy food swaps!!

✮ No food restrictions, just mindfulness and enjoying life through your plate!

✮ Hitting a protein goal daily

✮ Playing a sport weekly!

✮ Working out/running 3-4 times per week, but always remember to take rest days too!!

✮ Drinking 2 liters of water daily

✮ In bed by 10 PM, up at 6:30 AM

✮ Doing AM and PM skincare every day

✮ Getting homework done the day it is assigned

✮ Studying and practicing at least 1 hour a day

✮ Max. 2 hours screen time

✮ Less and less toxic social media in my life (please uninstall the apps that are bad for you.)

✮ Reading at least 50 pages per day

✮ Learning a chosen language every day

✮ Spending time with yourself, taking care of your body and mind and spoiling yourself often. If you don't treat yourself right, then who will?

✮ Taking it easy. You're not working against yourself, but with yourself. I am confident and positive that the physical and mental improvements will appear in no time, and that I am growing into a better person every day. I am glowing up!!

[angelicgirlmj]

an angels guide: healthy eating at school

hi angels! you voted and this came first so here it is, an angels guide to eating healthily and focusing on your body and health goals at school. healthy eating at school can be tricky. you use up so much enegry and time in class and studying that meals can seem a little less important. you might end up skipping a meal or eating a meal that ends up not fitting your health goals all because you ran out of time. i have created three categories of lunches to help you find meal inspo: cold lunches, hot lunches and make the night before lunches. also a bonus snack section and some general tips! enjoy angels and feel free to comment your go to lunches/snacks.

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tips

bring a bottle of cold water with you to school, drinking water regularly helps you look and feel your best.

eat breakfast! even if you don’t get very hungry eating in the morning helps your brain and body function it’s best. try having some fruit or a smoothie if you really struggle to eat in the mornings.

try vitamins/probiotics to help you get all your nutrients and vitamins in.

buy a cute lunch box/food containers to make sure your lunches are adorable.

make a pinterest board of cute healthy lunches to be inspired by!

figure out your health goals and create meal ideas from there. for example: i want to build muscle! that means you need more protein in your diet so plan meals and snacks with lots of protein sources to fit your goal.

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a week of cold lunches:

chicken salad: mix chicken, avocado, tomato, cucumber, carrot, corn, salad leaves (lettuce, rocket etc). add mustard and lemon dressing, season well with salt and pepper and fresh dill. dessert: raspberries and blueberries served with peanut butter and greek yogurt.

tuna and avocado pita: mashed avocado and tuna, seasoned with salt and pepper, fill in pita along with rocket and pickle slices. dessert: pineapple and pomegranate fruit salad.

cold rice bowl: mix cooked salmon, rice, cucumbers, cooked broccoli and sliced carrot. sprinkle with sesame seeds and pepper and salt. garnish with a garlic mayo or homemade yogurt garlic sauce. dessert: chopped strawberries dipped in yogurt and coated in dark chocolate and coconut oil left to harden.

feta and turkey wrap: place lettuce, turkey, tomato in a wrap and sprinkle with feta, pepper and salt. dessert: sliced apple (squeeze lemon over to stop apple going brown) with peanut butter, greek yogurt and cinnamon dip.

cold pesto pasta salad: mix cooked penne pasta, homemade pesto, tomato, rocket, avocado, grated parmesan and season with salt and pepper. dessert: tangerine pieces and kiwi.

cold noodles: mix cooked noodles, shredded red cabbage and carrots, green onions, handful of crushed peanuts, chopped cucumber and cover with sesame peanut sauce. dessert: homemade blueberry banana oat muffin.

salmon bagel: add salmon, cream cheese (or cottage cheese), cucumber, rocket, lemon and pepper to a bagel. dessert: blackberries and mango.

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

a week of hot lunches:

pizza toast: spread homemade tomato sauce on a piece of sourdough bread, cover with mozzarella, add your favourite toppings such as ham, mushroom, olive, pepper etc and bake until cheese melted, serve with rocket. dessert: banana bread and greek yogurt.

stuffed aubergine (or eggplant): sauté aubergine, onion, garlic, pepper, zucchini and olive, add in tomato paste and season. put in aubergine and sprinkle with cheese. bake until cheese melted. dessert: sautéed apples served warm with yogurt and granola.

chicken meatballs: homemade chicken meatballs cooked with a soy based sauce and red peppers. serve with cooked rice. dessert: strawberry oat crumble.

gyozas: heat or make some gyozas and serve with a cucumber and carrot salad with soy sauce to dip. dessert: hot matcha tea with strawberries.

soup: make your favourite soup and serve with some warm sourdough toast. dessert: watermelon slices.

quesadilla style wrap: fill a whole wheat wrap with cheese, turkey, tomatoes and avocado. cook until cheese melted and warm. dessert: green grapes, blueberries and raspberries.

grilled chicken burrito bowl: mix grilled chicken, rice, avocado, black beans, corn, tomatoes, red onions, cilantro and sour cream with cooked rice and squeeze over lime and season as preferred. dessert: rice cakes with greek yogurt strawberries and melted dark chocolate.

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

snack ideas:

veggie sticks and hummus.

fruit salad.

frozen banana, peanut butter and chocolate slices.

pretzel thins and sliced cheese.

frozen grapes and lime.

salty popcorn.

yogurt parfait.

cucumber and cream cheese rice cakes.

cookie dough protein bites.

banana peanut butter rice cakes.

homemade oatmeal cookies.

smoothie.

chia pudding.

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

thank you for reading! happy back to school season. remember to nourish and take care of your body - you deserve it! love, m.

[escritos-perdidos]

[suretkerim]

[dapper-lil-arts]

Happy pride from the changeling kingdom

[bryonyashaw]

View this post on Instagram

A post shared by Bryony | Lifestyle | family | foodie (@bryonyannie)

𝗘𝗮𝘀𝘆 𝗠𝗲𝗮𝘁𝗯𝗮𝗹𝗹𝘀 𝗥𝗲𝗰𝗶𝗽𝗲

This is a very simple recipe for high protein, healthy meatballs in a rich tomato and basil sauce.

The great thing about meatballs is that they are very versatile and you could use different mince if you like, we sometimes use this turkey mince for variety and you can also play around with the herbs and spices too.

Sometimes a little chilli mixed in with the meatballs gives it a great kick or you can add some wine to the sauce for extra richness too

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀

• 25 g breadcrumbs

• 2 garlic cloves

• 1 red onion

• 2 tbsp mixed herbs

• 500 g lean steak mince

• 1 tsp olive oil

• splash of water

• 400 g chopped tomatoes

• salt & pepper

• handful freshly chopped basil

𝗠𝗲𝘁𝗵𝗼𝗱

1) In a large bowl crack and whisk the egg then add the breadcrumbs, 1 of your garlic cloves, half the onion, the mixed herbs and the mince.

2) Roll up your sleeves and mix everything through with your hands before rolling the mixture into meatballs so that each meatball is around half the size of a squash ball.

3) Set the meatballs aside and heat the olive oil in a large frying pan on a low heat and add the meatballs and cook for around 10 minutes . You may need to fry these in batches if you can’t fit them all in your frying pan.

4) Once cooked, remove from the pan and set aside.

5) Add the remaining half onion and garlic clove to the pan and fry for around a minute. Add a splash of water to the pan and scrape any ‘bits’ off the bottom. Add the chopped tomatoes, stir through then add the meatballs back to the pan, coat with the sauce then cover the pan and simmer for 10 minutes

6) Add the basil and simmer for a further 2 minutes before serving.

[foreverrryourssss]

[canisalbus]

✦ Hound mode ✦