HealthyHabits - Tumblr Posts
Starting the day right with this delicious and healthy bow! 🍌🫐🍪🥄 #HealthyEats
⭐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.
⭐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.
Improving Your Relationship With Food And Movement
Hey babesss I have improved my relationship with food and exercise these past few months. It was hard because I had to break down a lot of negative feelings and thoughts I had built around certain foods. I started yo-yo dieting and restrictive eating when I was 10 years old and it has had a lot of negative effects on my body not just physically, and mentally, but socially as well. These tips have changed my life and I hope they help you as well<3333
Signs you have a negative relationship with food.
♡ You think of food all the time. You think about what you're going to eat next and overthink your meals, and the calorie counts.
♡ Feeling guilt over your food choices. Whenever you eat something that might not fit into your “diet” you feel guilty and say negative things about yourself or “punish” yourself by excessive exercise or extreme restrictive eating.
♡ You must earn your meals. This ties into the previous sign, you feel like you have to earn your meals through exercise and restrictions.
♡ You binge eat. Binge eating is having a large amount of food in a short period, accompanied by feelings of loss of control.
♡ You ignore hunger cues. You feel the urge to eat but don't allow yourself to because of a certain diet or restrictive eating.
♡ You can’t keep your favorite foods in the house. You can’t control yourself around your favorite foods due to going a long time without them because of restrictions.
♡ You emotionally eat. Using food to comfort you is okay sometimes BUT it becomes a problem when you turn to food constantly whenever something bad happens and causes negative emotions.
♡ It is stressful going out to eat. You can’t enjoy yourself at restaurants or turn down invites to restaurants or events because you are overwhelmed by the idea of food and calories.
♡ You’re stuck in a diet culture mentality. It is okay to want to lose or gain weight and get into a healthier body but you can do this without restrictive eating.
♡ Your body dictates your food intake. If you are bloated you eat little or skip a meal altogether.
Signs you have a negative relationship with exercise.
♡ You use exercise as a punishment. Whenever you overeat or feel like you have you make yourself exercise for long periods.
♡ You feel guilty when you miss a workout. As women sometimes we can’t work out the way we want to because of our menstrual cycle and you need a break and it is okay to take a break.
♡ You exercise even if you're injured. Rest days are okay working out through injuries only makes injuries worse.
♡ You do workouts you don't like. You're focused on burning calories and not the enjoyment you feel when working out.
♡ Affecting your social life. You might excessively work out to the point you're missing events and invites to work out.
Tips to improve your relationship with food.
♡ Learn about nutrition. A lot of us are uneducated on nutrition and how we should be eating to prevent excessive weight gain and malnutrition I will recommend a lot of books below to start your education on nutrition.
♡ Practice mindful eating. Slow down and become aware of what is happening to your body when you eat certain foods, and your hunger cues, and don’t make any judgments. Eat foods without distractions such as TV, books, and phones. Take your time to chew and taste your foods. Mindless eating is eating without control or out of boredom.
♡ Stop labeling foods. We tend to use the words “good” and “bad” when talking about foods. However, labeling foods can harm your relationship with foods. Welcome all food groups into your diet. Making food decisions shouldn't make you feel like a bad person or a good person.
♡ Find enjoyment in food. Focus on enjoying food and the pleasures that come with preparing and enjoying food with others.
♡ Allow yourself to eat the foods you enjoy. It is okay to eat foods you enjoy in moderation,
♡ Challenge negative self-talk. The way we speak to ourselves regarding food and diet can affect the way we view foods challenge those thoughts with positive thoughts when they come I recommend reading this blog post about your mental diet by @arielsreality
Tips to improve your relationship with exercise.
♡ Create your own vision of fitness. Everyone has different body goals and what they want to look like the media pushes an image not all of us want to fit into. So create a vision for what you want to look like.
♡ Try different forms of exercise. Try different types of exercise. If you don't like cardio, try weight lifting. If you don't like weightlifting, try pilates. There are many options to choose from, so give them a try. Do what feels right and brings you joy.
♡ Listen to your body. If your body is sore, skip a day and walk instead of lifting weights. Listening to our bodies is super important ignoring pain cues is very harmful.
♡ Embrace rest. Sleep is our best friend getting the right amount of sleep every night is what helps our glow-up journey over all. Taking rest days is super important as well.
♡ Understand your body changes. Your body at 12 is not your body now and that is a beautiful thing. We especially as women go through a lot of bodily changes so we have to let go of society's expectations of how our bodies should be and look like what do you want your body to look like? And how can you get there?
♡ Follow women who look like you. Follow women with similar body types like yours. I have a Pinterest of women who have similar body types to mine labeled “Your body is beautiful” I look at it if I need reminders when feeling insecure. I follow a lot of black women on many platforms as a black woman because I like to see women who look like me in positions of success and wealth it motivates me.
♡ Celebrate non-scale victories. Maybe instead of being stuck on the number on the scale, you tried those jeans that couldn’t fit before but now they are so comfortable. That is something to celebrate!
Book Recommendations
♡ The Binge Code by Alison C Kerr
♡ Women Food And Hormones by Sara Gottfried
♡ The Food Therapist by Shira Lenchewski MS RD
♡ The Good Gut by Justin Sonnenburg
♡ Feed Yourself by Leslie Schilling
♡ Reclaiming Body Trust by Hilary Kinavey MS LPC
♡ The Food Mood Connection by Dr Uma Naidoo
🌷Summer Skincare Recommendations🌷
Hey babesss the summer is officially hereeeeee and I am so excited and I need to keep my girliesss skincare in check okay! So I will be listing my skincare favorites below that you can purchase on Amazon. Always consult your dermatologist and do your thorough research on these products to see if they will benefit your skin type. I will be rating everything out of 5 stars⭐️ <3333
Cleansers
♡ ANUA Heartleaf Quercetinol Pore Deep Cleansing Foam
⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ ANUA Heartleaf Pore Control Cleansing Oil ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ Beauty of Joseon Green Plum Refreshing Cleanser Gel
⭐️ ⭐️ ⭐️ ⭐️
♡ ROUND LAB 1025 Dokdo Cleanser ⭐️ ⭐️ ⭐️ ⭐️
♡ COSRX Low pH Good Morning Gel Cleanser ⭐️ ⭐️ ⭐️
Toners
♡ I'm from Rice Toner Milky Toner for Glowing Skin ⭐️ ⭐️ ⭐️ ⭐️
♡ ANUA Heartleaf 77 Soothing Toner ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ Beauty of Joseon Ginseng Essence Water Hydrating Face Toner ⭐️ ⭐️ ⭐️ ⭐️
♡ ANUA Heartleaf 77 Toner Pad ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ Beauty of Joseon Glow Replenishing Rice Facial Sebum Toner for Oily Combination Acne Skin ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ COSRX AHA/BHA Clarifying Treatment Toner ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
Serums
♡ Topicals Faded Brightening and Clearing Serum ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ Beauty of Joseon Glow Serum Propolis and Niacinamide Hydrating Facial ⭐️ ⭐️ ⭐️ ⭐️
♡ SKIN1004 Madagascar Centella Asiatica Ampoule Facial Serum ⭐️ ⭐️ ⭐️ ⭐️
♡ Youth To The People 15% Vitamin C Face Serum ⭐️ ⭐️ ⭐️
♡ Anua Peach 70 Niacinamide Serum ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
Moisturizers
♡ Bio-Oil Skincare Body Oil, Serum for Scars and Stretchmarks, Face Moisturizer ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ Beauty of Joseon Dynasty Cream Hydrating Face Moisturizer
⭐️ ⭐️ ⭐️ ⭐️
♡ Illiyoon Ceramide Ato Concentrate Cream Korean Moisturizer
⭐️ ⭐️ ⭐️ ⭐️
Eyecreams
♡ Medicube Deep Reviving Peptide Eye Cream ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ COSRX Retinol Cream, 0.67 Oz, Anti-aging Eye & Neck Cream with Retinoid ⭐️ ⭐️ ⭐️
♡ Beauty of Joseon Revive Eye Serum with Retinal Niacinamide Correction ⭐️ ⭐️ ⭐️ ⭐️
Sunscreen
♡ ROUND LAB Birch Juice Moisturizing Sunscreen ⭐️ ⭐️ ⭐️ ⭐️
♡ Neutrogena Clear Face Liquid Lotion Sunscreen ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ La Roche-Posay Anthelios Light Fluid Facial Sunscreen ⭐️ ⭐️ ⭐️
Face Masks
♡ COSRX Snail Mucin Sheet Mask ⭐️ ⭐️ ⭐️ ⭐️
♡ Collagen Lifting Mask ⭐️ ⭐️ ⭐️ ⭐️ ⭐️
♡ Aztec Secret Indian Healing Clay Deep Pore Cleansing Facial & Body Mask ⭐️ ⭐️ ⭐️ ⭐️
Skincare Tools
♡ BAIMEI Jade Roller & Gua Sha Set Face Roller and Gua Sha Facial Tools
♡ Colorfarm Facial Steamer Nano Ionic: Face Steamer Deep Cleaning Unclogs Pores - Humidifier
♡ Ice Roller for Face, Ice Face Roller & Eye Puffiness Relief
♡ 7 Colors Led Light Therapy Facial Mask, Face Light Therapy Mask for Face
♡ NuFACE MINI+ Microcurrent Facial Device Kit - FDA Cleared Face Sculpting & Skin Tightening Device
Unveiling the Secrets of Your Gut Microbiome: A Journey into the Hidden Garden Within Shaina Tranquilino May 1, 2024
In the vast ecosystem of our bodies, there lies a secret garden teeming with life and vitality—the gut microbiome. Much like a hidden sanctuary waiting to be discovered, the intricacies of this microbial community have long fascinated scientists and health enthusiasts alike. As we delve deeper into the mysteries of our inner world, we uncover parallels between the gut microbiome and a flourishing garden, both nurturing and complex in their own right.
The Seeds of Diversity
Every garden begins with a single seed, and so does the gut microbiome. At birth, our gut is a blank canvas, awaiting the seeds of microbial life to take root. As we journey through life, our microbiome flourishes, shaped by various factors such as diet, environment, and genetics. Just as a diverse array of flora enriches a garden, a diverse microbiome fosters resilience and balance within our bodies.
Tending to the Soil: Nutrient Richness
The soil of a garden serves as the foundation for growth, providing essential nutrients for plants to thrive. Similarly, the gut environment plays a crucial role in nurturing microbial life. A balanced diet abundant in fibers, prebiotics, and probiotics acts as fertile soil, promoting the growth of beneficial bacteria while keeping harmful pathogens at bay. Just as a gardener tends to the soil with care, we too can cultivate a healthy gut environment through mindful dietary choices.
The Symphony of Interactions
Within the confines of a garden, a symphony of interactions unfolds—bees pollinate flowers, earthworms aerate the soil, and plants compete for sunlight and space. Similarly, the gut microbiome orchestrates a complex dance of interactions, influencing everything from digestion to immune function. Bacteria communicate with host cells, metabolize nutrients, and even produce essential vitamins, underscoring the interconnectedness of our inner ecosystem.
Weeding Out the Unwanted
In every garden, weeds pose a threat to the vitality of surrounding plants, competing for resources and space. Likewise, the gut microbiome must contend with invasive species that disrupt its delicate balance. Antibiotics, stress, and poor dietary choices can perturb the microbiome, leading to dysbiosis—a state characterized by an overgrowth of harmful bacteria. Just as a vigilant gardener weeds out unwanted intruders, we too can support our microbiome by fostering a healthy lifestyle and avoiding practices that disrupt its equilibrium.
Cultivating Harmony: The Mind-Body Connection
In the serene ambiance of a well-tended garden, there lies a sense of harmony and tranquility. Similarly, research suggests a profound connection between the gut microbiome and our mental and emotional well-being. The gut-brain axis—a bidirectional communication network linking the gut and the brain—underscores the profound influence of gut health on mood, cognition, and stress resilience. By nurturing our inner garden, we cultivate not only physical health but also emotional resilience and mental clarity.
Nurturing the Garden Within
As stewards of our inner ecosystem, we possess the power to cultivate a thriving garden within. By nourishing our bodies with wholesome foods, fostering a diverse microbial community, and tending to our mental and emotional well-being, we lay the foundation for vibrant health and vitality. Just as a garden flourishes under the care of a devoted gardener, so too does our gut microbiome thrive under the guidance of mindful stewardship.
In the tapestry of life, the gut microbiome emerges as a testament to the intricate interplay between human health and the natural world. As we unlock the secrets of our inner garden, we embark on a journey of discovery, forging a deeper connection with the hidden forces that shape our well-being. So, let us tend to our inner sanctuary with reverence and care, nurturing the delicate ecosystem that sustains us from within.
Prioritizing Self-Care: Finding Time for You Shaina Tranquilino May 2, 2024
In the hustle and bustle of our daily lives, it's easy to get caught up in the demands of work, family, and other obligations, often neglecting our own well-being in the process. However, taking the time to care for ourselves is not a luxury—it's a necessity. When we prioritize our own spiritual, physical, and intellectual needs, we not only improve our overall well-being but also enhance our ability to excel in all aspects of our lives.
The Importance of Self-Care
Self-care encompasses a wide range of activities that nurture our mind, body, and soul. It's about recognizing our own needs and taking deliberate actions to meet them. When we neglect self-care, we risk burnout, decreased productivity, and diminished mental and physical health. On the other hand, when we prioritize self-care, we experience greater resilience, improved mood, and enhanced performance in all areas of our lives.
Making Time for Yourself
Finding time for yourself in a busy schedule can be challenging, but it's essential for your overall well-being. Here are some strategies to help you prioritize self-care:
Schedule It: Treat self-care activities as non-negotiable appointments in your calendar. Whether it's a yoga class, a meditation session, or simply time alone with a good book, block off time for yourself and stick to it.
Set Boundaries: Learn to say no to commitments that don't align with your priorities or values. Setting boundaries allows you to protect your time and energy for the things that truly matter to you.
Start Small: You don't need hours of free time to practice self-care. Even just a few minutes a day can make a difference. Start with small, manageable activities and gradually build up from there.
Unplug: In today's hyper-connected world, it's important to disconnect from technology occasionally and give yourself a break from constant stimulation. Set aside designated periods of time to unplug and focus on activities that nourish your soul.
Practice Mindfulness: Mindfulness meditation is a powerful tool for reducing stress and increasing self-awareness. Take a few minutes each day to sit quietly, focus on your breath, and observe your thoughts without judgment.
Delegate: Don't try to do everything yourself. Delegate tasks to others when possible, whether it's at work or at home. Remember, it's okay to ask for help.
Prioritize Sleep: Adequate sleep is essential for physical and mental health. Make sleep a priority by establishing a relaxing bedtime routine and creating a comfortable sleep environment.
The Benefits of Self-Care
Investing in self-care pays dividends in all areas of our lives. Here are just a few of the benefits:
Improved Physical Health: Regular exercise, proper nutrition, and adequate rest are essential for maintaining physical health and vitality.
Enhanced Mental Well-being: Self-care activities such as meditation, journaling, and spending time in nature can reduce stress, anxiety, and depression, and promote greater emotional resilience.
Increased Productivity: Taking breaks and recharging your batteries through self-care activities can actually boost your productivity and creativity when you return to work or other responsibilities.
Stronger Relationships: When you take care of yourself, you're better equipped to show up fully in your relationships with others. By prioritizing self-care, you can cultivate deeper connections and more meaningful interactions with the people you care about. In our fast-paced world, it's easy to neglect our own needs in favour of meeting the demands of others. However, prioritizing self-care is not selfish - it's essential for our overall well-being and success. By making time for ourselves and nurturing our mind, body, and soul, we can improve our health, enhance our relationships, and excel in all areas of our lives. So, remember to prioritize self-care - it's not just a luxury, but a necessity for a fulfilling and meaningful life.
Redefining Health: Embracing the Signals from Our Body and Mind Shaina Tranquilino June 2, 2024
In a world where health is often equated with a number on the scale or the size of our clothes, it's time to shift the paradigm. True health is a holistic concept that transcends mere physical measurements. It's about how we feel, function, and thrive in our daily lives. Let's explore how we can redefine health by listening to the cues from our physical and mental selves.
Beyond the Scale: Understanding Physical Health
Our bodies are intricate systems, constantly communicating with us through various signals. These signals can tell us a lot about our physical health beyond just weight. Here are some key indicators:
Energy Levels: Consistent energy throughout the day often reflects a well-balanced diet, adequate sleep, and good physical condition. If you find yourself constantly fatigued, it might be a sign to reassess your nutrition, sleep patterns, or stress levels.
Physical Performance: How you perform in daily activities—whether it's climbing stairs, carrying groceries, or engaging in exercise—can be a more accurate measure of your physical health than your weight. Improvement in stamina, strength, and flexibility signifies positive health trends.
Sleep Quality: Good health is often mirrored in how well you sleep. If you wake up feeling refreshed and rested, it’s a sign that your body is functioning well. Poor sleep can be a red flag for stress, poor diet, or other underlying health issues.
Digestion: Your digestive health is a powerful indicator of your overall well-being. Regular, comfortable digestion and regular bowel movements suggest that your body is processing nutrients effectively and that your diet is appropriate for your needs.
Immune Function: Frequent illnesses can indicate that your immune system is compromised, potentially due to stress, poor nutrition, or lack of sleep. A robust immune response is a sign of good health.
Mental Wellness: The Other Half of Health
Mental health is an integral part of overall health. The mind-body connection is strong, and nurturing mental well-being can lead to improved physical health. Here are some mental health cues to consider:
Emotional Stability: Experiencing a range of emotions is normal, but constant feelings of anxiety, depression, or irritability can indicate that your mental health needs attention. Practices such as mindfulness, therapy, and social connection can support emotional stability.
Stress Levels: Chronic stress affects both the mind and body, leading to a host of health issues. Recognizing the sources of stress and developing coping strategies—like exercise, meditation, and time management—can improve your overall health.
Cognitive Function: Your ability to think clearly, remember information, and make decisions reflects your mental health. Persistent brain fog or difficulty concentrating might signal that you need more sleep, better nutrition, or a mental health check-in.
Social Connections: Humans are inherently social beings. Strong, positive relationships can enhance mental well-being, providing support, reducing stress, and improving life satisfaction. Conversely, loneliness and isolation can negatively impact mental health.
Self-Care Practices: How often you engage in activities purely for joy and relaxation is a good measure of your mental health. Regular self-care routines indicate that you prioritize your mental well-being.
Integrating Physical and Mental Health
True health comes from the harmony between our physical and mental selves. Here are some ways to integrate the two for a holistic approach to health:
Mindful Eating: Pay attention to how different foods make you feel physically and emotionally. Eating a balanced diet that includes a variety of nutrients can enhance both physical energy and mental clarity.
Physical Activity: Exercise is a natural mood booster. Find activities that you enjoy, whether it’s yoga, dancing, hiking, or swimming. Regular movement not only strengthens your body but also reduces stress and improves mental health.
Rest and Recovery: Ensure you get enough sleep and take breaks when needed. Both your body and mind need time to recover and rejuvenate.
Healthy Routines: Establish routines that support your overall well-being. This can include regular meal times, exercise schedules, and dedicated time for relaxation and hobbies.
Seeking Help: Don’t hesitate to seek professional help for physical or mental health issues. Regular check-ups with healthcare providers and sessions with mental health professionals can provide guidance and support.
Redefining health means looking beyond traditional metrics and embracing a more comprehensive view. By tuning into the signals from our bodies and minds, we can create a more accurate and fulfilling definition of health. Remember, true health is about feeling good, functioning well, and enjoying life to its fullest—regardless of the number on the scale. Listen to your body, honour your mind, and strive for a balanced approach to well-being.
Very useful and essential information I will intend to use but forget to refer to when needed.
⭐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.