#healthy women

[theereina]

[maxiglow]

i change my nutrition so my nutrition can change me ♡

[healthy-liiviing]

8 healthy habits

Fuel Your Body Right: Prioritize whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Limit processed foods, sugary drinks, and unhealthy fats for sustained energy and a balanced mood.

Move It or Lose It: Engage in regular physical activity (at least 30 minutes most days). Walking, swimming, cycling, dancing - find activities you enjoy to boost mood, reduce stress, and improve overall health.

Sleep Like a Champ: Aim for 7-8 hours of quality sleep each night. Develop a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment for darkness, quiet, and coolness.

Mind Your Stress: Chronic stress can wreak havoc on your mental and physical well-being. Practice relaxation techniques like deep breathing, meditation, yoga, or spending time in nature to manage stress effectively.

Connect and Belong: Nurture relationships with loved ones, family, and friends. Strong social connections provide emotional support, a sense of belonging, and can buffer stress. Join a club or social group to expand your network.

Find Your Joy: Make time for hobbies and activities that bring you pleasure and relaxation. It could be reading, listening to music, spending time in nature, or pursuing creative outlets. Prioritize activities that uplift your mood and reduce stress.

Challenge Your Mind: Engage in activities that stimulate your brain and keep you sharp. Learn a new language, play brain games, read challenging books, or take up a new hobby that requires learning new skills.

Embrace Gratitude: Cultivate an attitude of gratitude. Reflect on the positive aspects of your life, express appreciation for the good things, and practice thankfulness. This can significantly improve your mood and overall well-being.pen_spark

if you want learn more about healthy habits click here

[ness-rangel]

[healthylife4ever]

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[healtiysports]

Learn more information that will help you link

[foreverrryourssss]

[lovilaa]

In my healthy era🌱☕️

When I get my body right it’s over for you bitches

[sweetdreamerqueen]

Health is wealth!

[drshivanisachdevgoursciivf]

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[theereina]

FRESH FRUIT

[maxiglow]

> this is your reminder to DRINK WATER!!

“but i already drank” have you already achieved your ideal water intake of the day? yes? congrats!! no?! then go drink it.

“i’m too lazy right now to drink water” but water is super important for your wellbeing!! and it literally takes less than 2 minutes to rise up, go to the kitchen, fill your cup and drink it!!

“drinking water is boring, i prefer soda etc.” water is the right way to hydrate yourself because soda isn’t pure water and has other prejudicial things inside.

go!! drink!! water!! do it for yourself, drinking water is self care ♡

[healthy-liiviing]

How to build healthy habits

Start Small and Specific:

Don't overwhelm yourself. Choose one or two small, achievable habits to focus on initially. Aim for baby steps, not giant leaps.

Be specific. Instead of "eat healthier," choose "add a serving of vegetables to each meal." Clarity boosts success rates.

Make it Easy and Enjoyable:

Link new habits to existing routines. Brush your teeth? Do some stretches. Waking up? Drink a glass of water. Stacking habits makes them easier to remember.

Find activities you enjoy. Don't force yourself to jog if you hate it. Explore different healthy options until you find something you like.

Focus on Progress, Not Perfection:

There will be setbacks. Don't beat yourself up. Celebrate small wins and get back on track. Consistency is key, not a flawless streak.

Track your progress. Use a habit tracker app or a simple journal to stay motivated and see your improvement over time.

Plan and Prepare:

Anticipate challenges and have a plan B. Craving chips? Have pre-cut veggies ready. Feeling tired after work? Pack your gym clothes in your bag.

Prepare healthy meals and snacks in advance. This reduces the temptation of unhealthy choices when you're short on time.

Find Support and Accountability:

Tell a friend or family member about your goals. Having someone to cheer you on can make a big difference.

Find a workout buddy or join a support group. Shared experiences and encouragement can boost motivation.

if you want learn more about healthy habits click here

[theambitiouswoman]

Foods You Can Eat Instead of Taking Vitamins and Supplements 🍎🥥🥦🥑🍌

Vitamin A: Carrots, sweet potatoes, spinach, kale.

B Vitamins: Whole grains, meat, eggs, nuts, legumes.

Vitamin B1 (Thiamine): Whole grains, legumes, nuts, pork, fortified cereals.

Vitamin B2 (Riboflavin): Dairy products, lean meats, almonds, leafy greens. Vitamin B3 (Niacin): Poultry, fish, nuts, legumes, whole grains.

Vitamin B5 (Pantothenic Acid): Meat, poultry, eggs, avocado, whole grains.

B6: Chicken, turkey, fish, bananas, chickpeas.

Folate (Vitamin B9): Leafy greens, legumes, citrus fruits, fortified grains.

Vitamin B12: Animal products (meat, fish, dairy), fortified plant-based foods.

Vitamin C: Citrus fruits, strawberries, bell peppers.

Vitamin D: Fatty fish (salmon, mackerel), fortified dairy products, sunlight.

Vitamin E: Sunflower seeds, almonds, vegetable oils, nuts, spinach, broccoli.

Vitamin F (Essential Fatty Acids): Fatty fish, flaxseeds, chia seeds, walnuts.

Vitamin H (Biotin): Eggs, nuts, sweet potatoes, salmon, avocado.

Vitamin K: Leafy greens (kale, spinach), broccoli, Brussels sprouts.

Vitamin K2: Fermented foods (natto, cheese), animal products, leafy greens.

Vitamin L1 (Anthranilic Acid): Cruciferous vegetables (cabbage, cauliflower), legumes.

Vitamin P (Bioflavonoids): Citrus fruits, berries, onions, green tea.

Vitamin Q (Ubiquinone): Fatty fish, organ meats, spinach, cauliflower.

Vitamin T (L-carnitine): Red meat, poultry, fish, dairy products.

Vitamin U (S-Methylmethionine): Cabbage, broccoli, Brussels sprouts.

Betaine: Beets, spinach, whole grains, seafood.

Boron: Fruits (apples, pears), legumes, nuts, avocado.

Calcium: Dairy products, leafy greens (kale, collard greens), almonds.

Carnosine: Beef, poultry, fish.

Carnitine: Red meat, dairy products, fish.

Catechins: Green tea, black tea, dark chocolate.

Choline: Eggs, liver, beef, broccoli, soybeans.

Creatine: Red meat, fish, poultry.

Chromium: Broccoli, whole grains, nuts, brewer's yeast.

Chondroitin: Cartilage-rich foods (bone broth, connective tissue of meat).

Copper: Shellfish, nuts, seeds, organ meats, lentils.

Coenzyme Q10 (CoQ10): Fatty fish, organ meats, nuts, soybean oil.

Ellagic Acid: Berries (strawberries, raspberries), pomegranates.

Glucosinolates: Cruciferous vegetables (cabbage, broccoli, cauliflower).

Glucosamine: Shellfish (shrimp, crab), bone broth, animal connective tissues.

Glutamine: Dairy products, meat, poultry, cabbage.

Inositol: Citrus fruits, beans, nuts, whole grains.

Iodine: Seafood, iodized salt, dairy products.

Iron: Red meat, poultry, beans, lentils, spinach.

L-Theanine: Mushrooms, black tea, white tea, guayusa.

Lignans: Flaxseeds, whole grains, cruciferous vegetables.

Lutein and Zeaxanthin: Leafy greens (spinach, kale), corn, eggs.

Lycopene: Tomatoes, watermelon, pink grapefruit.

Magnesium: Spinach, nuts, seeds, whole grains, beans.

Manganese: Nuts, seeds, whole grains, leafy greens, tea.

Melatonin: Cherries, grapes, tomatoes.

Omega-3 fatty acids: Flaxseeds, chia seeds, walnuts, fatty fish.

PABA (Para-Aminobenzoic Acid): Whole grains, eggs, organ meats.

Pantothenic Acid (Vitamin B5): Meat, poultry, fish, whole grains, avocado

Pectin: Apples, citrus fruits, berries, pears.

Phosphorus: Dairy products, meat, poultry, fish, nuts.

Prebiotics: Garlic, onions, leeks, asparagus, bananas (unripe), oats, apples, barley, flaxseeds, seaweed.

Probiotics: Yogurt, kefir, fermented foods (sauerkraut, kimchi).

Potassium: Bananas, oranges, potatoes, spinach, yogurt.

Polyphenols: Berries, dark chocolate, red wine, tea.

Quercetin: Apples, onions, berries, citrus fruits.

Resveratrol: Red grapes, red wine, berries, peanuts.

Rutin: Buckwheat, citrus fruits, figs, apples.

Selenium: Brazil nuts, seafood, poultry, eggs.

Silica: Whole grains, oats, brown rice, leafy greens.

Sulforaphane: Cruciferous vegetables (broccoli, Brussels sprouts), cabbage.

Taurine: Meat, seafood, dairy products.

Theanine: Green tea, black tea, certain mushrooms.

Tyrosine: Meat, fish, dairy products, nuts, seeds.

Vanadium: Mushrooms, shellfish, dill, parsley, black pepper.

Zeatin: Whole grains, legumes, nuts, seeds.

Zinc: Oysters, beef, poultry, beans, nuts, whole grains.

[foreverrryourssss]