#like i eat a lot of fruit as a snack and i try to exercise every day if the weather is ok like it's not pissing rain or snowing

[clowngremlin]

ordered a really big water bottle that comes with like a special case that has a strap on it so i can go for my walks without having to either carry my water bottle in my hands (heavy and often times annoying because i only have one free hand to do stuff with) or bring my backpack with me (often times overheats me when it's warm out and like if i'm just going for a walk around my grandma's neighbourhood or the area around my house, it's overkill because i don't need an entire backpack when most of my things fit in my fanny pack) and i am very excited about it......

[biscuitdolly]

୨ৎ absolute necessities .ᐟ

if you're trying to glow up, get healthier, etc, these are the very basics that you absolutely NEED to follow!

01, WATER .ᐟ

Staying hydrated is crucial for your health and wellbeing. While the recommended daily intake is 8 cups of water, you can gradually increase your consumption over a few weeks if that seems too overwhelming. Drinking enough water provides numerous benefits, from clearing skin and flushing out waste, to boosting exercise performance and supporting weight loss. Despite being the very essence that sustains life, water is often underappreciated.

02, FOOD .ᐟ

I used to skip breakfast, thinking it would help me lose weight. However, studies show that those who eat breakfast tend to lose more weight and keep it off longer. The truth is, food is incredibly important. It's best to regulate your eating habits by consuming at least 3 meals per day, even if they're only small portions. Some food is better than no food. If you want to go on a diet, that's fine! but make sure you research healthy dieting methods. At a minimum, eat one serving of fruits and vegetables daily, and try to increase that to five servings per day if possible. Proper nutrition is key for your overall health.

03, HOBBIES .ᐟ

i have this previous post regarding hobbies you could try! It's so important to find fun activities that you genuinely enjoy and look forward to doing. Hobbies add fun to your life and pose as a nice break from technology and the stress of work and school. They also greatly improve symptoms of depression and anxiety. You could do some physical activity, such as a sport you like, or something more calm and creative, like painting or writing.

04, SLEEP .ᐟ

a lot of people struggle to fall asleep at a decent time. Try getting ready for bed early. Personally, I tend to take off my make up and do my skincare immediately after i come home for school/work so i don't have to worry about it before bed.

Technology is probably your sleeping schedule's worst enemy, as the blue light from the screen keeps your brain awake, so try to pause screen-related activities at least an hour before bed. Also, try not to snack 2 - 4 hours before you go to sleep. This is because lying down makes it harder for your body to digest food, which can result in sleeplessness.

Forcing yourself to go to bed super early isn't helpful either. Like I've mentioned in my other points, take things slow and gradual!

05, SOCIALIZATION .ᐟ

Engaging in simple social interactions, such as conversing with family, seeing friends, or greeting people on the street, is incredibly important. Isolating yourself in your room all day accomplishes nothing.

There was a time when I dreaded spending time with friends, convinced I lacked the energy or mood. However, once I forced myself to make plans, I realized how much I genuinely enjoyed their company. Other people are what make life truly worthwhile. So why not reach out to a friend right now and invite them to hang out tomorrow?

06, ACTIVITY .ᐟ

you don't need an exercise routine if you don't want one, but simple physical activity is still a daily necessity! At least 30 minutes is recommended. Personally, i most enjoy plugging in my headphones and going on a walk around my neighbourhood for an hour or two.

07, SELF TALK .ᐟ

Arguably one of my most important points, quit the self-deprecating talk. You never realize how much it affects you until you quit it. Yes, you can absolutely get that assessment done. Yes, you are a likable and amazing person. Just keep affirming and reminding yourself that you are worthy, and you will attract so many good things. Trust me, it will help you so much in the long run.

[prettieinpink]

 ♡ PRETTIER HIERARCHY ♡

HAPPY 1.2k+ TO PRETTIEINPINK! Thank you guys for the support, here’s a lil gift from me to you. 

If you don’t want to read all of this, I created a hierarchy of everything you need to do to glow up, right at the end!!! But I recommend reading everything first <3

I’ve been trying to ‘glow up’ like forever, but there was no actual content out there that helped me glow up. Most people sugarcoated, or their lifestyles of glowing up just weren't sustainable for me. So, I created this post for everyone planning to glow up or maximise their prettiness! 

DISCLAIMER – THIS POST IS NOT DETAILED. I wanted to do a simple outline to give you guys an idea of what to do to maximise your pretty. A little help to plan, especially as we enter 2024, but I’ll expand on these individual topics in the future. 

GRADE 1 – HEALTH

Being healthy can make you SO pretty. Being healthy is the foundation. There are other ways to be physically healthy, but after doing these 4 the rest usually fall in place.  Here are some simple ways to become healthier, and then eventually prettier!

HEALTHY EATING.

 I'm not going to go super deep into this, as no diet fits everyone + Please consult with your doctor before taking any extreme advice. Though, I'll tell you a bit of things that helped me !!

Stop drinking soda. Please, it's so unhealthy and it's full of so many sugars. Even the ones that are 0 cal, have weird chemicals that I don't trust. Many more alternatives taste just as good, like coconut water, herbal drinks, smoothies etc! Especially because nowadays most large calories and sugar intakes are from sugary drinks 

Stop restricting, moderate it. I am a big fan of dairy, yoghurt, milk, and cheese, I love it all. However I acknowledge that dairy isn’t the healthiest, so instead I always ensure I'm eating in moderation. E.g I put a tablespoon of shredded cheese in my omelettes instead of a handful. You will enjoy healthy eating so much, but only if you're not restricting. 

Have one serving of fruit, vegetables, or both with each meal. It provides so many good nutrients, makes you fuller and keeps you hydrated. Measure with your palm to ensure you’re eating enough. 

Know that just because one food has fewer calories than the other, does not mean it is the healthiest. I struggled so much with this, especially because many weight loss accounts will mention this, but it is so wrong. White bread has fewer calories than brown bread, but brown bread is higher in nutritional value. 

Plan snacks. Planning snacks for throughout the day, instead of spontaneously eating is so much better. I recommend this for anyone who gets hungry during the day but not enough for a meal (like me!)

Drink more water. Not 1L a day, because it is so much more ideal for you to have a glass of water with each meal + when you feel thirsty. 

Start educating yourself. This is as much as I can tell you, im not a nutritionist or a dietitian but if you plan to ensure that healthy eating becomes your lifestyle, educating yourself is essential!! 

EXERCISING.

Once again, I'm only going to go surface level with this because it is only based on my personal experience + Consult with your doctor before doing anything extreme. 

Start aiming for 5k+ steps. I see a lot of people advertise 10k+ steps as the standard, or what's active, but it's not sustainable If you're a busy person with a sedentary life or a beginner at exercise it is gonna be hard to sustain that. But walking is so good for you and simple too.

Join your local sports! Such a fun way to socialise while still exerting energy. 

If you can't do that for whatever reason, there are many ways to exercise at home. Research and pick a workout that you like and is sustainable. E.g. jump rope, pilates, home exercises, weightlifting, biking

Start standing more, it exerts energy. While very little, it still is very good. 

That's it, but remember to always start small with exercising, and RESEARCH!

BETTER SLEEP

To me, it doesn’t matter how much sleep a person is getting, but much more rather the quality of said sleep. So, here are some tricks and tips to get better at sleeping!!

Investing in a good quality pillow is so good for your sleep, the more comfortable you are, the better + it reduces the chances of poor posture or hump necks 

Research about different sleeping positions, as some positions at night promote back pain, difficulty breathing or poor posture. 

Start sleeping in complete darkness. Remove all sources of light or invest in good light-blocking curtains OR binders. Though, binders seem to be much more effective but are more pricey. If you cannot do either of that, buy a good sleeping mask. 

Sleep in the cold. Your body easily falls asleep if your environment is cold, and you’re less likely to wake up in the middle of the night. 

It is ideal for you to stop using devices an hour or two before bed, but if it is not sustainable for you, wear red blue-light-blocking glasses instead of clear ones. Red ones are more effective. 

Avoid large physical or mental tasks before bed, use that time to unwind and tell your body it's time to go to sleep. 

Avoid napping for longer than 30 minutes, or it can disrupt the sleep you have at night. 

Go to sleep at similar times every day. If you go to sleep earlier or later than this, you will ruin your sleep schedule and feel groggy. 

I expand more here. 

ORAL HEALTH

This is a step many people will neglect, but the most important in my opinion. Your teeth are the only body part that fails to regenerate after a certain age. Here's how I take care of mine!

Brush your teeth for longer. Brushing your teeth should not be a sped-up process, put actual thought into it. 

Start flossing. Floss removes plaque, and reduces the chances of your teeth yellowing! Do this ideally after each meal.

Brush your teeth before you eat. Brushing my teeth is the first thing I do when I wake up because brushing your teeth is supposed to protect your teeth from the food, not wash away your food. 

If you have the means, buy an electric toothbrush, as this gets in the little nooks and crannies that a regular one cannot. 

Use a tongue scraper or your toothbrush to get rid of any bacteria on your tongue. 

Use straws to drink coffee or any heavily coloured drinks. This avoids the premature yellowing of teeth. Make sure you put the straw on the side of your mouth to avoid your teeth. 

Use good mouthwash. A total game-changer, makes your breath fresher and your gums healthier. 

If need be, definitely use a purple teeth serum as a whitening treatment.

GRADE 2: STYLE 

I do not mean literal clothes and style, that's in grade 3. This is all about basic grooming and such. This is 2nd most important, especially if you're somebody who’s never been invested in beauty.

SKINCARE 

Get a basic skincare routine, cleanser and moisturiser.

If you have other skincare concerns e.g. dry skin, hyperpigmentation, acne, or blemishes, invest in a serum. 

Avoid touching your face frequently.

Wash makeup brushes & pillowcases often.

Dermaplaning to help skincare absorb better. 

Use sunscreen!

HAIRCARE

 Invest in a good shampoo and conditioner for your hair type.

Use a good hair oil, it doesn’t have to be for growth, but just for nourishing your scalp

Sleep with a good quality bonnet on.

Find which type of hairbrush works the best on you!

Use warm water to remove product build up and dirt, but use cool water to rinse.

Buy spray suncsreen to put on your scalp during hot weather.

Once again, research. Hair is just too much of a broad topic for me to thoroughly talk about.

EYEBROW & LASHES

Trim your eyebrows regularly to avoid too many stray hairs

Tint your eyebrows and lashes. If you already have dark eyelashes and brows, try a lighter look. I seem to prefer a dark brown look to a black 

Invest in a good lash & brow serum or use any oil

Don't use Vaseline on your eyelashes.

 Limit how much you wear mascara. 

I talk more about this here. 

BODY & HANDS 

Have a daily shower routine which consists of washing, exfoliating and moisturising your skin. 

Using scented products is such a game changer, smelling good is like being a magnet 

Doing manicures, my routine is a cuticle scrub, file, buff, polish, paint then cuticle oil. 

Shave on the areas you want to. Having smooth skin is nice, but to ensure your shave lasts longer, watch a video. 

I post about creating a good shower routine here. 

LIPS

Invest in a good, portable lip balm. I prefer the ones that burn your lips to give it a more fuller effect

Make your lip scrub. Sugar, honey and turmeric are my go-to. Helps remove dead skin.

If you have hyperpigmentation around the lips, use glycolic acid, only a little.

GRADE 3 – FASHION

My favourite grade, because it is so fun and focuses more on the aesthetic side of things. However, they're not essential, which makes it all the more fun!

CLOTHES 

 I have a post about wardrobe essentials here. 

Find out about what season colours you are. This helps with using colours in fashion to enhance. ( if you don't like your colours it is okay, it doesn’t change much if you do not wear them) 

Figuring out your undertone colours for jewellery. 

Figure out what works for your figure. Experiment with necklines, bottom length etc. 

Find out your general style too, what you feel confident in and more assured. 

MAKEUP

Research and only watch tutorials of women who look like you (trust me). 

Dear Peachie has a bunch of videos of how makeup works, for beginners to more advanced artists!

Then make your signature look for every using your knowledge. 

FRAGRANCE 

Invest in a good eau de parfum and eau de toilette. Cheap fragrances suck. 

Invest in a good-scented lotion. My favourite brand is Vaseline.

Using a good nice fabric softener for laundry makes you feel and smell fresh

Using an expensive scented body wash doesn’t matter, invest in a good body lotion. 

HAIR STYLING 

Hairstyles that enhance your face shape, not shield it. 

Having a simple signature look for everyday

Experimenting with your hair is ideal, but if you can't for whatever reason once again research.

GRADE 4 – PERSONALITY

The way you seem to others can make you so much prettier. Fake it till you make it as always~

POSTURE

Having good posture makes you stand out, makes you look prettier and is generally good for your health

Chin is parallel to the floor, shoulders are down and relaxed, rib cage is elevated, pelvis is tucked in, your knees straight and flexed, and the weight on your feet should be in the center.

You can stretch for good posture, there are many videos on this on YouTube.

Ensure your sleeping position is promoting good posture, not poor. 

Buy a back brace to reinforce good posture.

BODY LANGUAGE

Learn how to move your body during conversations to seem more self-respected and confident.

Train your facial expressions for different situations, but especially for taking photos.

There are tons of books and videos on this, won’t expand because this is all about how you want others to perceive you. 

ELOQUENCE

Improve the way you communicate with others. Be fluent and clear to understand 

Expand your vocabulary, know how to substitute words on the spot and make sentences. 

Knowing what to say in like any and every conversation makes people like you more, and the best way to be more eloquent is just practice. 

There are so many good books about this.. read.

GRADE 5 – MIND

Personally, having a good mindset does boost your self-perception of your prettiness + being happier in general makes you more inclined to take care of yourself = being more pretty!!!

MENTAL HEALTH

Start journaling as a way to organise your thoughts and to truly analyse your emotions. There are a lot of journaling prompts on Pinterest and such!

Meditation as a way to clear the mind when needed is so good. There are a bunch more meditations for other purposes though like body image, productivity, focus or just general relaxation.

Go to therapy, or just have at least one person you can talk to when life becomes tough.

Cut back on social media. There's misinformation, trolls and a lot of content that isn't nourishing your mind. 

Get some sun! Simple and doable, but has a huge effect on the body. It can improve the current mood. Wear sunscreen. 

Start learning how to process situations, instead of bypassing the emotions that come with them. 

Start surrounding yourself with like-minded people. Seriously, being around people who are just too different is draining. 

MINDSET

Embrace growth and reject all forms of comfort. Being uncomfortable with something is growth. 

Don’t do things because you ‘have’ to do this, do them because they benefit you and see it in that way. E.g ‘I’m going to clean my room because I deserve a clean place to rest and work’ instead of ‘I have to clean my room’

Become detached. Stop letting everything that happens in your life affect you, start observing instead of consuming. 

Self validates yourself. Tam Kaur did a wonderful video on this that I think everyone should watch.

Stop believing that everything and everyone is out to get you. Your subconscious mind believes this, do not feed it, starve it.

There's a lot to say about mindset, but I recommend watching some mindset YouTubers who explain everything in depth.

and now,,,, here's a ANOTHER gift from lanny because u read her post. And liked it. And reblogged it. And followed her.. pleaseee

[writingquestionsanswered]

hello! i've struggled with writer's block for so long that i've forgotten how to write something that i genuinely like... recently i've been trying to go back, but given my current schedule and me being in med school, it's impossible for me to sit down and just ... write but do you have any tips how i can slowly ease myself back into writing? thanks so much 🥹🙏🏼

Slowly Easing Back Into Writing (w/ a Busy Schedule)

1 - For Now, Write for Fun and Relaxation - When you're neck deep in work, school, parenting, caregiving, or any other of life's big commitments, you may want to go the low pressure route with writing and let it be an outlet for fun and relaxation. This gives you carte blanche to write when, what, and how much you want without having to worry about any sort of "progress." And the beauty is, whether you write five words a day or five-hundred, you are still "making progress" in terms of honing your writing skills and adding to a body of work. You just don't have to be focused on that for now.

2 - Meet Yourself Where You're At - Even when you give yourself permission to write for fun, you may still find yourself wanting to create goals, a writing routine, and a writing schedule... and that's fine, just be sure to meet yourself where you're at when creating these things. In other words, be honest with yourself about things like available writing time, energy requirements, potential distractions, steady commitments, and other potential challenges to meeting goals and sticking with a routine/schedule. Be flexible. Have reasonable expectations. And give yourself grace when things don't go as planned.

3 - Go For the "Low Hanging Fruit" - Getting back into writing doesn't have to mean pursuing big writing projects, and it honestly probably shouldn't when you have other big things going on that need to take priority. Luckily, there's a lot of "low hanging fruit" you can go after to get your words in. Those will be different for everyone according to where you find inspiration and motivation, but some examples would be journaling about your day or dreams, writing reviews of books and movies, writing out your feelings about a particular current event or something unusual you experienced that day, flash fiction writing prompts, short poem, free writing, writing exercises, etc. In other words, things that allow you to write as much or as little as you want, and you can switch it up depending on how you're feeling.

4 - Spend Time Filling Your Creative Well - If you're limited on time and energy, don't underestimate the importance of using the free time you have to fill your creative well... read books/short stories/fan-fiction/magazines/news stories, listen to audibooks or podcasts, watch TV shows or movies, play video games, watch documentaries, learn about things that interest you, research your family tree... anything that puts stories and story elements into your head is going to help you be a better writer. And if that's all you have time to do right now, that's okay, too!

5 - Make It a "Whole Thing" - If circumstances permit, take whatever writing time you have each week or month and "make it a whole thing." Get yourself a nice/pretty/fun notebook and some nice and/or colorful pens. Create a writing playlist. Find a special place to write (it can change as needed) where you'll feel safe, comfortable, and will be relatively distraction free. Create a little writing routine for yourself, like drinking a certain beverage, starting by listening to a certain song, wearing a particular hat or comfy cardigan, eating a particular snack, putting on some mood lighting... whatever works. It could even be as simple as putting a particular object next to your keyboard like a pretty rock, a scented candle, a certain plushie... anything your mind can start to associate with "this is writing time" can help trigger things that will get you into writing mode when it's time.

Here are some other posts that may help:

Guide: How to Rekindle Your Motivation to Write Guide: Filling Your Creative Well Getting Excited About Your Story Again Getting Unstuck: Motivation Beyond Mood Boards & Playlists Getting Your Writing Magic Back After a Break Writer’s Block

Happy writing!

•••••••••••••••••••••••••••••••••

I’ve been writing seriously for over 30 years and love to share what I’ve learned. Have a writing question? My inbox is always open!

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[semyla]

Training & Culinary Arts

Summary: A new routine has been implemented on your daily basis now, one was training Zoro and Perona to become stronger, but also making healthy meals for them.

Edit: Sorry guys if the first chapter didn’t make any sense I didn’t know how to write it properly, my bad everyone.

Days had passed and after things calmed down, a new routine has now began. Zoro, the swordsman had started training with Mihawk, Mihawk had ask you for help in the process of it.

You would do warm ups and exercise to help him with his body and help him to become even tougher. He had already told you how he train, which you expected no less when he told you he trained like a savage.

Sports became a big thing, playing basketball became a main thing. Baseball was taken out of the list, because Zoro had thrown the ball twice too hard and two fast, one hitting a window and another either to the forest or lake, and finding them had gotten Zoro lost. 

"You are getting a lot more better now" You said bouncing the ball in position as Zoro stood in front of you.

"Really? Thanks, I only learning from the best" Zoro said smirking and carefully analyzing your moves.

The moment you try making a move Zoro makes one too, but a very bad one. He decide that maybe going at full speed and force he had be able to take the ball from you, for doing both of your legs tangled up making you almost fall. Zoro  had panicked and grabbed you.

"Good job Roronoa, you just won a charge, a personal foul charge" Mihawk said as he had sat down watching the whole game, as you hang on to Zoro's hand (He would be lying if he said wasn’t ready to jump in when he saw you). You stood up from his hand.

"Sorry, you okey?" Zoro asked you, letting go.

"Yeah, but remember the rules" You said, and through out the game you won because he would shot the ball at the wrong hoop, Mihawk counted.

You stood aside to see Mihawk and Zoro training, while Perona flew next to you.

"You should be training too" You said turning to her with your arms crossed.

"Me? I don't need training!" Perona responded.

"You only use your devil-fruit, your ghost can't even affect Mihawk, even if he didn't attack you, what if he did? Or someone who had the same ability as him? Your power would be useless" You said.

Perona tries to use her ghost against you as. Petty attempt to prove you wrong, to which it didn't work. The ghost couldn't pass you, it was like a barrier only annoyingly surrounding you, to which you shush away.

"We start training tomorrow morning" You said walking away.

You discovered that Perona likes volleyball and a bit of tennis and cricket, she didn't like exercise a lot, so doing you made her a small routine to follow at least for 2 to 3 days a week max. 

You also had to always make sure to never put Zoro and Perona together playing sports because they either start fighting or do something stupid, either way fighting was always in the middle of it.

Maybe trying to do a You and Mihawk team up vs Zoro and Perona was a bad idea, and changing it to Mihawk and Perona vs You and Zoro was a better idea, nonetheless the fighting still happen regardless what team they were.

~~~

Just as much as training became a big thing so did eating. Again food was a thing you needed to make sure was enough, but also enough for you to bake things outside of your daily basis and snacks too.

Long time ago you learn how to make this protein powder, as you grew up to were able to create a different versions of it and mastering on the making of a protein shake. You would give one of these to Mihawk once in a while, but now that the new guest.

You took Zoro to the kitchen, showing the powder and how you turned to protein shake.

"You know eating well would help you just as much as training" You said putting the shake in front of him.

He looked at it and questioning it.

"Don't look at it like that, try it" You said, and Zoro took a sip, immediately liking it.

"This is actually good, how do you make it?" Zoro asked.

"Are you interested of having more? I make this for me and my lover.." You stop talking because Zoro looked at you weird.

"Don't start. Anyway, I can teach you how to make the powder and turn it into a protein, this can help you to maintain a healthy body, I can even teach you how to do different flavors" You said, at first annoyed, but letting it slide as you talk to him.

"Amazing" Zoro kept drinking it.

"I think I had like to try more of this often, you got the receptive?" Zoro asked.

"Of course, you think you had be able to do it?" You asked, very skeptical.

"No, my crew has a cook" Zoro said, relieving you knowing now that he would

"Your crew? You never talk about them much other than your captain" You pointed out, remembering a few times he had talked about him and how Mihawk had suspicious he put his pride aside for his captain.

"You know mentioning my captain he would love drinking this too. The cook and I.. don't get along, but I doubt he will refuse to make it, especially if I get Luffy to try it" Zoro said, you listened.

"I'm glad, I hope they like it as much as you do, i thought it would be very sweet for you. You have almost the same taste as Mihawk, not too sweet" You pointed out.

"No, it's the perfect like this" He reassure you.

Perona enters the kitchen, your judgment looking for a snack to eat.

"Just in time. Perona I made you something for you" You said, putting the protein shake in front of her.

"Huh? What is this?" She flew over to look at it, her drink was pink very different from the one Zoro was drinking.

"Try it, it's strawberry flavor" You said. Perona looked at Zoro seeing how he was enjoying his.

Perona tries it, and her expression show how much she liked it. Later on she had a bagel you made, also protein based.

"Love, I made you something" You said coming in to the living room where Mihawk had a book that you had brought him form your trip.

"I saw the other two with the protein shakes you made, they seem to like it" Mihawh said.

"They did, I made your favorite too, would you like a bagel too? I made sure it doesn't jelly on it" you asked him, putting the shake in front of him.

"Not now, i'm not hungry" Mihawk said looking at it, you nodded and kissed his cheek leaving the room to give him some space alone to read his book.

[itsrecoverytimebitch-blog]

Ridiculously long post of depression tips

In the words from some of my favorite books, people and games:

"Road to recovery is a long one, but you will make it." - Volition from Disco Elysium

"Be selfish. Be brave." - Babel

"You can and you will make it." - Someone I know

This will be a ridiculously long post as I'm trying to put everything I know/have learnt over the years on it, so might break it into parts if need be. I'm not a doctor, but fellow survivor and this is what I've found useful. Take what you need from the post. WE GOT THIS!

Basic self care

Crucial. Important. In some cases, life or death.

I will include the obvious tips and some random specific ones.

Sleep

It literally heals your mind when got right. Some things to make it happen:

Go to bed and wake up at the same time. Even if insomnia keeps you awake, stay consistent with the bed times.

Give yourself ridiculous amount of time for the rest. When I'm bad and in recovery, I start prepping for sleep at 8pm. People will not mind, they might be a bit surprised at first, but it's not really their business.

Be firm with yourself about technology before bed. I strive for putting my mobile off for the night, and only look at it AFTER I've had my morning coffee.

Really long walk and some kind of sleepy tea of your choice is an EXCELLENT combo for good rest.

Sleep is also tied to other basic self care, so you need to be doing all of it - but good news, more you do the easier it gets because you get better.

If you fuck up any of these points - say, stay until 3pm on your phone looking at memes - don't beat yourself up (even if that's the natural thing you'll want to do when you're suffering from depression), but don't give in either, thinking that letting yourself KEEP doing this is self care and being merciful on yourself. No. If you fuck up, it is okay and human, but KEEP AT IT. Think of all the process you've made so far despite the fuck up. Keep going. Don't let yourself get discouraged by one or few fuck ups, but make it a top priority to get back on track. You will make it. You deserve a good life and sleep will definitely help.

Food

Making food while depressed is exhausting. You need to choose the ingredients, buy them, then make the food. And your depression might tell you lies, such as what's the point and I don't deserve to eat well. But they are lies! You do deserve it. It is important to do this right to not get into financial ruin, and keep a healthy diet. This is tricky, but you can get there. Some tips:

When you're doing a little better, prepare a LOT of food, and then freeze a lot of it. Little gift for the future self who is struggling.

Keep a lot of easy good snacks around. Include fruit. Eat when hungry.

Speaking of fruit, have some at the house and eat often.

Include protein in your food. However, if you really are struggling and there's nothing but pasta in the house and you're starving, eat the damn pasta.

Accumulate a lot of simple recipes you can make quickly. Tomato pasta with some protein is a good one, especially with some Parmigiano-Reggiano cheese.

Making food can be helpful for depression, although when the worst is on it's very hard. But if you're a little better, it can even be therapeutic to focus on it. Try making something that takes a while, like pizza.

When you're getting even more better ('cause you will!) offering food to others is good for mental health for secret reasons. But if the thought exhausts you as you read this don't worry about this for now.

If you excercise, horde some protein snacks you can eat immediately.

Congratulate yourself for keeping up with this, and every time you've gone through the day with a good healthy diet. It is not easy.

Similarly to sleep, if you stray off course, know this is natural, change is hard, don't beat yourself up, but get back on track. I believe in you.

Exercise

Did someone say "extra fries"? Boomer minion memes aside, this is another really really good thing to do. Get this: You can literally force your body to create endorphins, even when you're mind is in the mud. It also helps with both appetite and sleep, and self-esteem. It also can help you find an outlet, and it helps focus yourself on the present. And it is such a concrete way of fighting an illness which feels so not-concrete. Some tips:

Make plans with people or find a workout buddy. The peer pressure is an excellent way to motivate yourself even if your mind makes bullshit excuses. It may feel intimidating to ask someone but I promise a lot of people want to get into working out but find it hard to motivate themselves too, so you really are also helping them at the same time too. Societies or groups are also good, as long as you go each time.

Think of working out as a fight against your depression. Because it is. Think of your depression being this big Dark Souls boss fight. (gif below for anyone not familiar.) You are struggling, but you are fighting against it, and you're a survivor, and you're badass af for keeping on fighting.

BTW above gif: that's you drinking some estus flask (water) before you tackle again the task of fighting your depression by working out because that is how badass you are.

Do the workout, no matter what your mind tells you.

The kind of workout that raises heart rate is really good.

Long walks are also REALLY good. I don't know what it is about them, but they are magical. You might find cats on the street or cool birds too.

Yoga is also good. The YouTube channel Yoga by Adriene is very good, she's so gentle.

Remember that after any kind of work out congratulate yourself and remember you are a fighter and you've just taken even more steps to battle against this thing, it's not easy and you've done it and you should be beyond proud.

That's it for this post but I will reblog this with more tips in the future so stay tuned folks. I will cover at least things like people, hobbies, therapy, values and goals and staying organized, but I'll add more if I think more.

I've struggled with this for a long time but I can and will make it towards being better and so will you.

[naviaknell777]

Loved your little sister fic.!! So adorable!!! ❤️ Its so cute for a little sibling reader lmao.Anyways. I saw requests open, and I had to request. Little sister turtle reader x The rottmmt bros-

Hear me out. Reader is like a HUGE fan of food, and has a "burrito blanket" and constantly bickers her brothers to let her spin on a pole above fire like a rotisserie chicken. She just wants to feel like food lmao 😭 Poor 10 year old turtle girl, She's just a pure innocent sunshine.

Reader is hungry 24/7 and loves mikey's cooking sm. Like this girl full on makes Donnie store some snacks made from mikey into his battle shell for her when traveling or leaving the lair lmao. You know what animal crossing villagers do when food is placed in front of them?? Yeah. Reader does that.

Bonus : Reader is really good at martial arts and fighting, and beats the shit out of a really tough villain. And when she's done, shes just innocent and is like "Can we have tacos for dinner??" While her brothers are just like.. "wtf just happened."

Ooh I love this request so much! I love the idea of a little sister who’s chaotic about food. Also reminder [n/n] = nickname

Rottmnt x little sister! Reader “Food Lover”

Y/N is 10 years old, the youngest of the siblings, and LOVES food

And I mean LOVES food more than anything.

Like it might honestly be her special interest at this point. Loves trying new foods, love learning about foods, and loves cooking when she can (which is rarely because one time she didn’t have older brother supervision around the stove… that ended up being a chaotic day)

She even owns different food related things, like blankets, plushies, etc

Likes to get the food experience as well. As in, will sit by fires wrapped up in her tortilla blanket to pretend shes cooking (even though the fire tends to dry out her skin as being a type of sea turtle)

Has also asked to be wrapped in tinfoil by or above the fire (to which, her brothers completely don’t support… not only will she dry out heavily but also it’s just not healthy and they’re afraid she’ll actually be cooked alive)

But to make her feel better about not being able to pretend to be food being cooked, Leo will team up with Donnie to make a huge strainer for Y/N to fit in and put her underneath a hose and pretend to wash her like fruits and veggies

She will also absolutely devour any food in sight, including eating everything that Mikey makes… even if it’s six servings, for each sibling plus Splinter

Whenever she eats someone else’s food (usually because she has a big appetite, occasionally to get back at her brothers for pulling a prank on her or something… looking at you Leo) and that brother will stare at her and she’ll just be like “what…?”

Man just let her eat the dang food!!

But even if she eats everyone’s dinner, especially if it’s Mikey making it, she’ll usually ask for more because she loves the taste so much

When she occasionally joins missions, she’ll sometimes make Donnie whip out a snack for her mid-battle. Doesn’t matter if he’s charging at someone or what, he’ll use one of his metal claw hang thingies to take a snack for her and toss it at her

They let her come along sometimes if they know it’s a pretty low stakes mission so she can watch them fight to learn how battles go and to learn moves from her brothers

She also trains outside of battles, and loves it, and because she’s doing all this exercise it just makes her more hungry, which is why she’s pretty much constantly eating

That and she expends a lot of energy being a chaotic little sister in general lol

But one night the brothers decided that Y/N could go on this mission with them that they thought would be pretty low stakes, just a classic foot clan plan that needs to be stopped as per usual

Except… they decided to bring a different partner along the normal two that they fight

A new recruit I guess??

But yeah the brothers didn’t predict this

(Well, Donnie probably did, let’s be honest)

Anyway. He should’ve told someone that he predicted this cause the new guy was pretty buff, like someone who does hardcore military training as a hobby

How the guy got recruited as a low rank with the other two foot weirdos is nobody’s guess

But regardless, Y/N was brought to the battle, and with this new, super buff guy they got their hands full

So Y/N, observing from afar at first, ultimately decided to help her brothers

“No one kicks my brothers like that but me!!” She yelled when the buff guy kicked Raph in the stomach

So she, being the weird brave girl she is, sprung into action! And… she actually landed hits on the guy?!

Needless to say her brothers were impressed

She managed to hit the guy a lot and with her quick agility she was able to dodge his attacks like nothing (practice from when her brothers try to hold her back from eating all the pizza… she just slithers her way out of their hold and climbs over them)

But anyway she’s actually doing really well in the battle?! She focused more on dodging in the first half to psych him out, but landed punches and kicks like nobody’s business!

(She might’ve also kicked him in the balls at one point lmao)

But yeah, in the end, she managed to dodge his head butt last minute, making him smash his head into a wall. Y/N dusted off her hands on her shorts, her mask tails dramatically flowing a bit in the non-existent wind, proud of her victory

(And the brothers managed to take down the other two foot freaks quickly per usual)

But when they were done they just stared at her and her ability to hit hard and dodge when needed. When he finally knocked himself out, she smiled and watched the buff guy fall to the ground when he became unconscious

She then turned to her brothers, who were standing next to each other. She ran to them “I’m hungry! Can we make tacos for dinner?!” She said excitedly, shaking her hands side to side at the thought of eating

“Uh, yeah, sure…” Leo said, still a bit in disbelief

“Aww baby sister you deserve all the tacos in the world!” Mikey said, making Y/N squeal a bit

“But.. where’s you learn all those moves, [n/n]?l” Raph asked, still a bit amazed at her combat power and fighting style being so developed at a young age.

“The beans must be spilled” Donnie whispered to himself dramatically.

Y/N just smiled, climbing onto Donnie’s battle shell to open it and grab a snack. She opened a bag of chips, and before stuffing her face she said

“Well I’ve watched you all fight so many times… so I guess I learned from the best!”

——

Thanks for sending in your request and reading!

All Rights Reserved ©️NaviaKnell777 2023

[creedslove]

Headcanon idea!!! Pedro characters and what they do in their free time. You can include the reader if you feel like it :))

Featuring: Javier Peña, Joel Miller, Agent Whiskey, Javi Gutierrez, Dave York x f!reader

Javier Peña: we know he rarely gets free time, his work schedule is crazy and he can be called at any time to go on a stakeout or bust some Escobar associate or just some investigation about his case. If he's single, he's obviously going after his girls at a brothel but if he's with you, he enjoys spending time together; I guess he would try to sleep, though I'm sure he has trouble sleeping, so he would probably either drink a lot to try to sleep or maybe if he's really tired, he will take some sleeping pills, or both. And of course he'd go to a bar to have a few more drinks

Joel Miller: Joel is a simple guy: he likes to stay home and sleep when he has a free time. He works a lot during the week and sometimes he wants to skip his alarm clock and just wake up when he can, so his free time is when he does so. He also likes going to bars for a few drinks, stop by drive thru to get some snack, and I'm sure he also likes to attend sports matches like boxing, baseball or football. During heatwaves he likes going to water parks with Sarah, Tommy and you. He also enjoys attending rock concerts of bands he listened to when he was a teenager :')

Agent Whiskey: When Jack is not all over the place kicking ass and saving the world, he likes to be quiet and enjoy his time by staying on his ranch. The whole ranch life is what Jack truly likes, so he enjoys taking long walks, riding horses, taking care of his garden, picking up fruit straight from the tree and no one can fight me on the fact I'm sure Jack knows how to make some great jam (recipe by grandma Daniels, obviously), at night he goes to local bars to square dance

Javi Gutierrez: let's be honest here besties, free time is all Javi G has, because well he doesn't need to work at all, and probably he never will. He is literally like a modern day prince, not having the need to do anything at all. But he writes his scripts and he takes them deadly seriously, so it is a job for him and let's not be unfair to him: writing is a lot of work and it makes us exhausted at the end of the day. So when he takes a break from writing, he likes to unwind by enjoying himself in the pool, or having a very pleasant boat ride. He can go to the best restaurants in the area for his favorite food or call a masseuse to help him out

Dave York: Dave's job is as stressful as it is, so the moment he gets a day off, he will probably have to blow off some steam. So you can expect Dave going after sex; not only that, he often goes running or he goes to the gym to exercise and let the endorphins flood his system. After that, he is relaxed, so he can enjoy his time. He'll probably watch some TV, although he it's not his favorite activity, he can do it sometimes. He likes going out to eat at restaurants and I'm sure he visits some museums too because why not. He also goes to the mall, buys himself whatever he is in need of and just enjoys being normal for a while

____

[cazort]

How to Acclimate to The Heat Safely, and Why it is Beneficial To do So

Much of the eastern US is experiencing a heat wave accompanied by high humidity, and I unfortunately see a lot of people engaging in "avoidance" behaviors (staying inside in overly air-conditioned spaces nearly 100% of the time and avoiding any exercise) that might actually increase their risk of health problems like heat exhaustion or heat stroke.

If you have trouble coping with heat, you might benefit from intentionally and gradually acclimating yourself to heat. One way to do this effectively is to go on a walk (initially a short one) outdoors during the hottest time of the day, which is often around 4-6PM. If this is too uncomfortable, start earlier by walking outdoors earlier.

Make sure to ramp up your activity level and heat exposure gradually, stay adequately hydrated, and also make sure you have enough electrolytes. A simple way to do this is to drink a glass of water and eat a small amount of salty snacks and some fruit or veggies.

When you walk, it increases your body temperature. It's not super strenuous exercise, so it's not going to be exhausting or dangerous the way it might be to do something vigorous like running or vigorous cycling in the peak of the heat, but the combination of light exercise with exposure to heat is going to be enough to give your body quite a workout.

Over time you can walk more vigorously, but I recommend starting walking at a leisurely pace if you are unaccustomed to going out in extreme heat.

Your body adapts to heat in multiple ways. Your heart rate increases, and the efficiency of your circulatory system improves. Your body does things like dilating blood vessels more, but it also builds more capillaries (tiny blood vessels) close to the skin, which helps your body to pump heat to the skin. Your capacity for sweating also increases. This process takes a few weeks, so take care not to go from 0 to 100 while trying to acclimate to the heat.

When you start becoming heat-adapted you will notice that you start tolerating hotter and hotter temperatures. You might even start feeling cold at temperatures you once felt comfortable at. Like in the peak of summer, I feel cold when the air temperature gets as low as 75°F (~24°C) and feel totally comfortable at 78°F (~25.5°C) or even higher.

Here are some benefits to heat-acclimating:

You can set your thermostat higher, so your air conditioner operates less, and/or spend a greater portion of time not using your AC at all, which both saves money and protects the environment, and can sometimes improve air quality (indoor air quality is not always great in spaces that are always closed.)

Your aerobic fitness improves, to where your aerobic capacity will be higher than before when you return to exercising in normal or cooler temperatures.

Your risk of heat exhaustion or heat stroke is reduced.

You will be both more comfortable and safer in situations (like being outdoors or in indoor non-air-conditioned spaces) where you cannot control the heat.

You increase the range of activities that are comfortable and safe for you to do in hot weather, and thus help to make your life more enjoyable and a bit more stable or resilient in the face of heat waves or just generally hot weather.

Stay safe everyone. But recognize that avoidance is not the best strategy for dealing with summer heat or heat waves. If you isolate yourself in a heavily air-conditioned environment, you are not only wasting money, but you are weakening your body.

Keep in mind, we all have our limitations, and people with medical conditions may have a limited ability to acclimate to the heat. Listen to your body and make sure to ramp up gradually and take care to stay adequately hydrate and consume enough electrolytes.

But everyone can benefit to some degree from heat acclimation. And for those of us who sometimes have to be in situations where we are active and exposed to extreme heat, it's a necessity and we will ultimately be much safer and healthier if we train our bodies to adapt slowly and gradually. The highest risk of heat exposure comes when you are not acclimated to heat and then you are suddenly exposed to extreme heat! This is the worst case situation!

Protect yourself!

[dumbbutchmutt]

a random question for you, Gideon: do you have any tips for dealing with subdrop? what are your favourite ways to take care of your sub or be taken care of when you sub?

Okay so I would say for one it can definitely vary, somenpeople will want specific comforts so my first piece of advice us to know beforehand if they have specific things they want/need and to express your own wants/needs for subdrop. (I find many of these can helpin a domdrop too! Subs can and should use this advice to help their doms as well if it can be applied)

With that:

I always start with water. A hydrated brain is always better at regulating. Snacks can also be good for the same reason. (Chocolate is one I used to get suggested a lot when I did reaserch on the subject, due to it's encouragement of serotonin in the brain. I find any soft of sweet tends to make somon cheer up a bit though, since most people like them. Fruit is also a really good one, because it'ssimple to eat and also doubles as more hydration.)

Soft textures (blankets, pillows plushies), or a piece of comfort clothing. Being in a drop can be a vaunrable of a state as being in the initial subspace, and I often like to be covered up and held. I usually do the same for my partners, because being close under a blanket can help be physically grounding.

Comforting words. Subdrops can feel isolating even with someone there, and they can make you feel like you have done something wrong. Let your partner know that it's okay, and even though they don't feel the best right now, they aren't alone and they haven't done anything wrong. Let them know that they're safe with you and you've got them for as long as they need. The space to know that you can still be taken care of is good.

Talk about it. Was it caused by something? If not that's okay, My sub drops are usually not prompted by anything specific, but knowing can help you avoid making it worse if there was a cause. It also means you might have something to discuss later to avoid this from happening from the same cause.

Simple activity. Get them up to clean up, take the,with you to set up a space to cuddle. Some movement of the body will be good for them. Doesn't have to be fancy. I like to follow my partner to get snacks if I'm not dizzy, and keep them in sight. And it does help more then laying there sad and possibly alone. Even for a few seconds when I'm in a drop can feel much longer.

I find that things I use when I'm sad can help with subdrops as well. Listening to music that helps, watching something with my partner, or playing a simple game that doesn't take a lot of brainpower. It can be nice to just spend time with my dom and know that there's no pressure to return to a specific state of mind.

I'm disabled and sometimes subdrops flare my pain. Check in for physical responses to the mental state especially if you're disabled. Pain meds to lessen the physical shit can make it a bit easier to focus on coping and calming dowm from the mental things.

Other suggestions I've seen are baths (I hate baths for sensory issues and so do my partners so not our thing, but the warmth of a good bath can't be beat if you like them), Making and having some tea, Burning candles and doing grounding exercises, Or prayers (If you practice that way together/are willing to do it with them if it would make them feel better).

And through any of these or other things you might try, take your time. It's not a rush to feel better. You're allowed to work through the subdrop like any other emotion, which might not be instant.

[This is in no way a fully fleshed out list or a one size fits all, so do your reaserch and take note of what does and doesn't seem to help you/your sub/your dom.]

[sabrgirl]

do you have any tips to help against the tiredness and fatigue during the late afternoon stage of the day ukhti??

☪️🙏

things that help me:

nap after asr for a short while if you can

try and identify the exact time you feel like you're crashing/fatigued. keep a diary every day and note down the time you're starting to feel tired and Insha'Allah you'll find a pattern. for me, i've noticed it's after zuhr time around 2-3pm. in these hours, try and just limit the things you're doing and try and relax as much as you can. if you're at home, try and do less within that time. sometimes if i'm at uni, i try and take a break from my uni work and do something else in that time. you may not always be able to adjust but try your best not to do as much as you usually do

the food you eat is also really important. obviously it's ramadan right now, so this doesn't apply at the moment, but for general advice after ramadan: when you know that your body is about to be fatigued, it's important to eat food that gives you energy before that. you need to be eating leafy green vegetables, fruits, and things like fish (salmon, tuna etc - have a tuna sandwich for eg), chicken, whole grain foods (brown bread, brown rice) and snacks like nuts, and seeds. these foods give you energy

breakfast is also important and it's important to eat protein because it will fuel you in your day. protein is basically your best friend when it comes to fatigue. eggs and oats are really good

throughout ramadan, try and eat these protein foods at suhoor

take vitamin supplements. vitamin b12 and iron help with fatigue. search for 'vitamins for fatigue' and you can find some and take those in the day. but be careful bc certain vitamins aren't good for everyone if you have certain health conditions, if you're taking other medicines, pregnancy etc. so be sure to research before you buy anything and eat it

i find that doing exercise, especially yoga and pilates, helps me immensely with my fatigue. i type in 'yoga for energy' on youtube and there are such nice and helpful videos with exercises that really do work for me and get my energy up. movewithnicole is my favourite yoga youtuber for energy and her yoga also isn't associated with shirk like some other kinds of yoga that draw from hindu practises. try doing these in the afternoon if you can, when you're feeling fatigued and if you're not outside. it'll take a lot of motivation in the moment but just try and see if it helps. otherwise, do it in the morning

get rid of caffeine and sugar if you take that. it'll just give you a crash later on when the energising effects wear off and will leave you feeling worse. sugar can also include white bread and white rice so try and switch to wholemeal and see if that helps you as well. wholegrain food will make your blood sugar rise and fall slower so you won't feel as tired.

i pray these help, may Allah make it easy for you, Ameen ♡

[thescienceofdeductionn]

Staying Awake!

The name can be misleading. It sounds like being aware of your environment but no. This post is literally about staying awake. Obviously not during the day but at night.

Let's say you have a lot of work to do and you want to stay awake all night but it is really hard for you even with coffee.(You will be very happy to know that there are ways to stay awake without coffee and even better ways.) You might deduce that I am writing this post while trying to stay awake all night and yes, you are right. Let's see what we can do for long night study sessions.

Coffee is one of the best drinks for a lot of people. It can help you stay awake and be more focused. But if you use it wrong, it can cause even more sleep and you would just consume coffee for the sake of consuming. Let's see some ways to use coffee.(Or any drink that has caffeine.)

1-How to Use Caffeine

First, we have to understand how it works. Normally, when you don't ingest caffeine and stay awake for long hours, adenosine will interact with receptors in your brain and make you sleepy. So, if you want to block adenosine and stay awake for long hours, you would ingest caffeine and that way adenosine won't interact with receptors. But after caffeine starts to decrease, adenosine will come at once and it will make you sleepy very fast. Especially if you ingest caffeine after you wake up. So, what can we do about that?

Don't ingest caffeine in the first 90-120 minutes after waking up. This will help you to avoid afternoon crashes and you will get more benefits from caffeine. Also, if you use it frequently caffeine won't be able to block adenosine so, you would just ingest caffeine and wouldn't get any benefits. For that, you can take a nap in the afternoon and then ingest caffeine.

2-Movement

If you just sit all night and try to stay awake, that would be very hard because your body wouldn't get any signal to stay awake. You have to move regularly, even if it just means you take a 5-minute walk. Walk, run, do some push-ups, boxing etc. Just move. You will be more energetic and focused.

3-Handstand

I would like to write it separately because it is an amazing tool. You can do it on the wall or free. It increases the blood flow to your brain and that way all of the blood on your legs from sitting for long hours spreads through your body. Eventually, it increases focus, energy and overall mood. Give it a try when you feel sleepy and you will see the power.

4-Do not eat too much

If you eat too much, your body creates signals for sleeping and it becomes very hard for you to stay awake. If you have to eat, choose some snacks rather than a whole meal. Fruits and protein bars are very effective choices. They also consist of healthy sugar so your brain will get some glycogen and work more efficiently.

5-Taking Breaks

If you feel tired after working for so long, take some breaks. But be careful when you lie down because you can fall asleep. To avoid that, before lying down, do some exercise and use alarms. Your purpose is not to take a nap but rather to rest your brain, eyes, ears and other body parts you have at your disposal.

There are a lot of amazing tools you can use but to keep it short, I will share them in separate posts. Try these and see how it goes. If you have any questions, send them. For now, that's all. See you.

[sleepingbeautyaurora]

Guys, I'm going crazy

My life is a mess, I have to study and I just CAN'T . I feel like i would die if I open that book. AAAAAAAAHHH

I was supposed to be eating health and being a wellness cute girl.

Like.... I been eating sugar 24/7

Omg I wanted to be a cute little health girl.

Ok, Im gona do some rules for my life and a little routine . (yes, it will be a lot all at once and maybe I won't do it, but it's cute and you never know):

Health lifestyle

Sleep

8hours of sleep

Sleep-9pm

Wake up-5 or 5:30am

No cellphone 1hour before sleep (8pm) (read a book, listen to music, meditate, write etc)

Hygiene

Shower everyday (also Moisturaze)

Always with a Toiletry bag (toothbrush and toothpaste, dental floss, mouthwash, sanitary pads and I recommend and extra pair of underwear)

Make your bad every day(in the morning)

Clean day (at least) once a week (Sunday)

2spa days a week (wash hair, esfoliant, shave, paint nails etc)

(those I already do🤍)

Food

Eat real foods

500ml of water before meals

3fruits a day

No sugar

6am breakfast with protein carbs fat (2egg toasts and avocado)

1pm Lunch (protein with rice and salad)

4pm Snack (fruits and oats)

6pm dinner (fish and pasta)

I like that Mediterranean diet, it seens like a very health thing and a lifestyle. You eat a lot fruits, cereals ( and complex carbs), fat (Olive oil and oilseeds), milk and yogurt and lean protein (fish) - I'll do a post only about it🤍

Exercise

You should do 30min of exercise on 4/5 days of the week (yes, that's a lot, but I think if we find the right kind of exercise we could do it - dancing, walking, a sport (like volleyball), pilates etc)

Having a time in day day where you always do it should also help (morning/afternoon/night)

I, personally, like dancing, like, I'll put a music and be an idiot dancing(there're also dance videos on YouTube). Lets put this activity at 5pm?ok

There a lot of other things, like style, hair, relationships, manifestation and energy, hobbies, mental health, study etc . I can do about this too. But I'll try to focus on those habits for now.

Byee🤍🤍🤍

[prettieinpink]

do you have a diet guideline and exercise routine? i'm having trouble figuring out what exactly i should be eating aside from people's vague "fiber and vegetables or whatever". And finding an exercise routine that works and i can actually make myself stick with and keep myself motivated with. Any tips/advice? thanks!

CREATING DIET & EXERCISE GUIDELINES

CREATING YOUR DIET

Determine how many calories you need daily. Your daily caloric intake depends on your age, sex, weight, height, and activity level. Some online calculators can help you with like this. However, if you’re calculating it, make sure to consider your activity levels.

Then, determine how much of what nutrients you need. If you’re lacking in one, you may want to increase the intake of that nutrient. Or, if you think you eat too much of it, you may decrease this. 

The best way to find out what nutrients you need is by a calculator. However, the best form of action is to ask your GP what they advise you. Here are the formulas;

Calculate your protein intake 10-30% of total calories (for adults)

Amount of fats - 20-35% of total calories (for adults)

Consumption of carbohydrates 45-65% of total calories

Recommended water intake 1 kcal = 1 mL

Number of grams of fibre Fiber = (kcal/1000) × 14

Limit processed foods, sodium, sugars and saturated fats as much as you can. While it is okay to eat them in moderation, they shouldn’t be a part of your daily diet.

To create healthy meals that are suited to you, consider your daily lifestyle and what times you feel hungry the most. While I cannot speak for your needs, this is typically what your meals should look like.

BREAKFAST - Breakfast should not be anything processed or fatty. It is the meal you break your 8-hour fast with, and it is the energy you use for the rest of the day. 

The most ideal breakfast is one that is protein-rich, as it can help you be more productive throughout the day. 

LUNCH - A lean, light but colourful meal is best suited for lunch. This shouldn’t be too filling, but enough so it can sustain your hunger until dinner. 

Lunch should be a meal that has lots of veggies or fruits that can energise you as well. 

DINNER - I don’t want to sound forceful, but dinner should be your healthiest meal. This is the energy that your body uses to recover and heal from the day you’ve just had. 

It should be balanced with complex carbs, vegetables and proteins. However, for dinner, it is advised that you either eat early or eat small. 

SNACKS - Light snacks that are filling. Avoid snacks in which you mindlessly eat them, those are the type of snacks which are most likely not good for you and you’ll end up overeating. Fruits are the best choice here. 

This is a diagram I use often to measure how much food I need to eat without weighing them or counting calories. To be precise;

Vegetables or/and fruit should be ½ of your plate

Proteins should be ¼ of your plate

Grains/Carbs should be ¼ of your plate. 

Adjust this to your liking, but I thought it would help you. 

CREATING YOUR EXERCISE GUIDELINES

This is a process that does not happen overnight, even if you want to start running kilometres a day if you’re living a sedentary life currently, that is not possible. 

Start by finding small intervals in your day to exercise, experimenting around and documenting how each one makes you feel. For now, just try to figure out what you like and form the consistency, 

Then, once you get the hang of exercising regularly, you get to make your own rules. For example, your rest days, how many minutes or hours, what you do that day etc. 

Exercise is just another way to fuel your body, and you only know your body and what feels good for it. So I cannot provide any further advice than this. Make sure to start slowly though. 

[skoople]

astronaut food

i've been meaning to outline the eating habits of the main wolf 359 characters. specifically, what do they eat and drink, what do they enjoy, what are their kitchen sins, how do they eat, and why. this is going to be a combination of canon, implications, and my personal read on them. let's get right into it:

DR. ALEXANDER HILBERT

his view on eating is utilitarian to the point of reddit-ness, and he'll often go without meals to get something done or to prove a point (see: Succulent Rat-Killing Tar, What's Up Doc). his palate is a very "get what you can out of whatever you can" approach without considering much in the way of taste or texture (seaweed coffee is his invention). HOWEVER! hilbert has one prized treat that is his achilles heel/autism samefood: Pecan Pie (see: Mission Mishaps Cold Turkey). i think it's got a unique texture, and a comforting smell that meshes with his suppressed desire for family and safety well.

kitchen sin: he regards the human need and desire for food as both frivolous and an unfortunate necessity.

LIEUTENANT RENÉE MINKOWSKI

she definitely enjoys fruit, or she wouldn't've cryogenically sealed a Braeburn apple (which are excellent for baking or dehydrating, btw) and brought it to space (see: What's Up Doc). she's also a planning type, and i think an efficient and tasty meal that involves the preparation and presentation of a fancy yogurt bowl is a favorite of hers and a dietary staple. minkowski is highly conscious of table manners, although that slacks a bit on the hephaestus, because she's eating across the table from hilbert and eiffel, for god's sake. still, clean and organized is her food philosophy. she owns possibly the only tupperware collection on the planet that includes every matching lid. the wine has almost no canon basis, and is mostly just a nod to voice actor Emma Shierr-Ziarko's own love and knowledge of wines.

kitchen sin: she thinks a clif bar counts as a real dinner if it's a weeknight.

CAPTAIN ISABEL LOVELACE

lovelace's favorite food is appetizers for the whole table, a team pizza party, a big awesome-smelling potluck, or anything meant to be shared. for her, eating is a casual and (more importantly) a communal activity. the social engagement from a loud brunch will nourish her just as much as the food does. besides that, i think she likes chocolate with nuts in it (e.g. snickers, chocolate covered almonds, rocky road ice cream, etc), but one of her favorite desserts is probably a strawberry milkshake. maybe it's a way to make up for all the protein shakes and high-efficiency smoothies (that taste like wet cement) she has to chug on account of the intense way she lives and works.

kitchen sin: she is a vulture if anyone else is cooking or eating. "you gonna eat that?" and picking off searing hot pans and baking sheets. she's really just curious but she never asks until its already burning her mouth.

COLONEL WARREN KEPLER

ok, the drink is a given. it's even on his official wolf 359 store merchandise. he likes the feel of it in his hand. but what does kepler eat? when does he eat? in private, obviously. his job is an exercise in restraint and perception, and he is his job (see: A Matter of Perspective). monsters under the bed don't need to eat, and they certainly won't be that vulnerable in front of a superior. but he's still a person, so i struggled a lot trying to figure out what he would crave. fish tacos, biscuits and gravy, and a loaded chicago hot dog were all floated, but the only meal i could picture kepler ordering where anyone could see him was lamb with mint sauce. it's expensive, recognizable, difficult to cook exactly right, and almost bloody.

kitchen sin: he will go out of his way to make you feel bad about what you're eating no matter what it actually is. he doesn't even have to say anything, he'll just glance at you or shift his posture slightly.

DANIEL JACOBI

this is a guy who loves to snack (see: Time To Kill. pringles: popped). he likes crunchy, salty snacks a lot, but it's more about the activity than the taste. that doesn't stop him from ritualistically complaining (see: Mission Mishaps No Complaints). he takes his time eating, but he doesn't pay much attention to it, which is why the longevity of a slushy is a favorite of his. jacobi lives off road snacks, but will find a way to complain about the points of a michelin star. he just likes bitching! the stinky cheese (see: Need To Know) pictured is a baked Camembert, because it's my post and i get to pick the cheese. Camembert is one of my personal favorites, but it can be fairly pricy and is a pain to clean up, which doesn't matter to jacobi (goddard company credit card please!)

kitchen sin: he spends an excruciatingly long time on any meal to the point where, if he had his way, they'd bleed into each other by taking an average of one bite every 15 minutes.

DR. ALANA MAXWELL

the drink pictured is a rockstar energy, but whatever legal(ish) stimulants can get inside her body the most effectively is maxwell's favorite. she eats a lot of takeout (see: Mission Mishaps Happy Holidays) because it's quick when she forgets to eat all day and it's tasty and she has the pay grade for it. she grew up in a tiny nowhere town that was in all likelihood at least partially a food desert, and her family dinner table warranted a restraining order, so i think in her adult life she tries to get as far away from that as possible. this often manifests in trying all the outlandishly spicy things she can get her greasy mitts on, because she is both inquisitive and masochistic. fuego takis are pictured because theyre a staple snack that jacobi will buy for her if she promises to share (she's lying and will eat the whole bag)

kitchen sin: she allows the nearly-empty cans, bottles, bowls, and bags to sit out and fester. once every 2 weeks she sets a timer and rushes through dumping it all into a giant black trash bag so that she doesn't get an infestation of ants again.

OFFICER DOUGLAS F. EIFFEL

and the "F" stands for food! eiffel definitely spends the most time talking about food. he's hungry! since his eating habits are so prominent in the show, i figured a compilation of his food and drink moments in canon would work a little bit better than my own personal extrapolation. excerpts from Limbo and Boléro were omitted.

kitchen sin: while some people might argue that pineapple on pizza belongs in this spot, i am not so judgemental. i just want him to eat from dishes that aren't visibly dirty.

HERA

[insert byte joke]

kitchen sin: she doesn't have a mouth.

[katya45kg]

Weightloss tips u may not know about or do but don’t know the science behind them 🩷🫶🏻

1. After a 48hr fast your dopamine receptors reset. For example: a mars bar gives u a dopamine hit? Gone. Try eating fruit now, it will taste better, sweeter & its more healthy for u. - source “Fast like a girl by Dr Mindy Peltz”

2. The reasons why people can’t stop themselves from binging is because of sugar and flour. Eating those foods or food containing them MAKE u hungry. The best way to satisfy yourself after a meal is to cut those products out. I eat only fruits and vegetables and i find that after lets say 2 tomatoes or a banana, i feel satisfied. Some days all i eat is a piece of fruit for snack and a salad for dinner & im fine. - source “Bright line eating by Susan Peirce Thompson”

3. After 3 days of fasting, the hunger goes away. Push through it & you’ll notice it gets easier. When u break your fast ALWAYS do it with something healthy like fruits or vegetables. Going back to like ice cream will ruin the dopamine receptors and you will crave unhealthy foods again. - source I can’t remember but ive heard it heaps on YT videos & ive tried it and can vouch for that tip.

4. After 2mins of running or high intensity exercise, your body runs out of energy & begins to fuel you by producing cortisol to keep u going. High amounts of cortisol results in your body storing BELLY FAT. So if u happen to notice that u store belly fat mainly, that could be the reason. Source - Autumn Bates on YT (i forgot which vid but i think maybe it was a tik tok, sorry.)

5. Starvation mode is a myth. Look at prisoners of war for example. They are so emaciated due to lack of food, if “starvation mode” was true, they wouldn’t end up like that. Maybe u may not loose for a few days but that is your body holding water or possibly gaining muscle, if it prolongs further than this see my next tip. Source - i forgot im so sorry, possibly a podcast?

6. Your body has a natural rhythm known as the circadian rhythm. This in short like an internal clock that regulates our sleep-wake cycle and other bodily functions. It helps us feel awake during the day and sleepy at night. It's influenced by factors like light exposure, hormones, and daily routines. It means that your body doesn’t digest food the same at night, if at all. It isn’t supposed to. If u feed yourself after 6-8pm, the digestion process is slower, much slower. This can cause to hormones being released at the wrong time, storing fat, keeping u awake etc. It is best to not eat after 6pm (if u heard this tip from ur mother growing up, it is actually science backed, its not so u “eat less & that makes u loose weight” its because u stop eating after a certain time. It is actually because your body isn’t designed to digest food late in the night and so u loose fat easier.) Source - “Change your schedule, change your life by Dr Suhas Kshirsagar”

7. Birth-control whacks out your hormones. If u are on BC & find u have all these cravings & can’t seem to restrict, thats most likely the reason why. A lot of doctors will tell u “its just water weight” but thats not the case. The constant stream of synthetic hormones keeps your body in a state that similarly reflects how u feel the week before your period (bloated, craving, tired etc) and u feel this way continuously. Im not saying go off birth-control but if you are puzzled as to why u may feel like this & u are on BC this may be the reason. Source “Your brain on birth control by Sarah Hill”

8. Also on the topic of hormones, if u aren’t loosing weight no matter what u do or its very slow progress, it can be due to a hormonal imbalance. Exactly which one im not sure, it depends on you and your body. U can see which hormones are out of balance via online tests (idk what to google i read it in a book). Completing tests online can give u a rough idea of which hormones may be unbalanced and then u can go to your doctor and request certain tests to medically check. Your dr can then advise you on what to do to balance them. You may also have hyperthyroidism which can make u constantly tired, unable to loose weight and sensitive to stress. Source - “Hormone repair manual by Lara Briden”.

That is all i can think of rn. I have read all books i have sited & many many more. There is definitely a huge science to weight loss and i may make another post in the future stating what i have learnt. Most books are written by drs or people of similar qualifications. I applied all these to my life and loose weight continuously. My mother is also a certified nutritionist, personal trainer and life coach & she also follows all these things & has read the same if not more books. She is almost 50 & bmi 18.3 & has consistently been this way for my whole 21yrs of living even after having 3 kids. She doesn’t loose weight due to her high calorie intake (like 3k cals a day) but she also doesn’t gain weight so if u follow these examples by restricting u will see major weightloss. I also have lost 5kg in 8 days from following these tips this relapse & last relapse i lost 30kg in 4ish months from these tips.