#vitamin A best sources

[qteeclown]

my @astralwhat Terror shirt came in the mail and I bought an orange (#noscurvy) to make earl grey orange and chocolate challah babka

[amitkakkarhealthyway]

(AmitkakkarHealthyway)

[fortis025]

Vitamin E: Beyond the Capsule – Best Food Sources

Vitamin E often takes a backseat to its more popular counterparts like vitamin C or vitamin D. But this powerhouse nutrient plays a crucial role in supporting our overall health and well-being. While vitamin E supplements are readily available, getting your daily dose from natural food sources is not only delicious but also offers a range of other essential nutrients. Let's delve into the world of vitamin E-rich foods and discover how you can incorporate them into your diet for optimal health.

Understanding Vitamin E:

Before we dive into the food sources, let's understand why vitamin E is essential for our bodies. As a potent antioxidant, vitamin E helps protect cells from damage caused by free radicals, thereby reducing the risk of chronic diseases such as heart disease, cancer, and cognitive decline. It also plays a crucial role in immune function, skin health, and eye health.

Best Food Sources of Vitamin E:

Nuts and Seeds: Nuts and seeds are some of the richest sources of vitamin E. Almonds, sunflower seeds, hazelnuts, and peanuts are particularly high in this nutrient. Snack on a handful of nuts or sprinkle seeds over salads, oatmeal, or yogurt to boost your vitamin E intake.

Vegetable Oils: Vegetable oils like wheat germ oil, sunflower oil, safflower oil, and olive oil are excellent sources of vitamin E. Use these oils for cooking or drizzle them over salads and vegetables to reap their nutritional benefits.

Green Leafy Vegetables: Dark green leafy vegetables such as spinach, kale, and Swiss chard are not only packed with vitamin E but also offer a host of other vitamins and minerals. Incorporate these nutrient-rich greens into your salads, smoothies, or stir-fries for a healthful boost.

Avocado: Creamy and delicious, avocados are not only a good source of healthy fats but also provide a significant amount of vitamin E. Spread avocado on toast, add it to salads, or blend it into smoothies for a nutritious treat.

Fortified Foods: Some foods, such as certain breakfast cereals, are fortified with vitamin E to enhance their nutritional value. Check the labels when purchasing these products to ensure you're getting added vitamin E benefits.

Shellfish: Shellfish like shrimp, lobster, and crab are rich in vitamin E, along with other essential nutrients like protein and omega-3 fatty acids. Enjoy shellfish in moderation as part of a balanced diet for a diverse array of nutrients.

Fruits: While fruits generally contain lower levels of vitamin E compared to nuts and seeds, some fruits like mangoes, kiwis, and papayas are decent sources of this nutrient. Incorporate these fruits into your diet for a refreshing and nutritious snack.

Tips for Incorporating Vitamin E-Rich Foods into Your Diet:

Snack Smart: Keep a stash of nuts and seeds on hand for convenient, nutrient-rich snacks. Mix them with dried fruit for a tasty trail mix or sprinkle them over yogurt or oatmeal for added crunch.

Power Up Your Salads: Boost the nutritional content of your salads by adding a variety of vitamin E-rich ingredients like nuts, seeds, avocado, and leafy greens. Drizzle with a healthy oil-based dressing for extra flavor and nutrients.

Cook with Healthy Oils: Use vitamin E-rich oils like olive oil, sunflower oil, or safflower oil for cooking and baking. These oils not only add flavor to your dishes but also provide a dose of essential nutrients.

Blend It Into Smoothies: Incorporate vitamin E-rich foods like spinach, avocado, and nuts into your smoothies for a nutritious and energizing drink. Add some fruit for sweetness and enjoy a vitamin-packed pick-me-up.

Experiment with Recipes: Get creative in the kitchen and experiment with new recipes that feature vitamin E-rich ingredients. From stir-fries to homemade energy bars, there are countless ways to incorporate these nutritious foods into your meals.

Conclusion:

Vitamin E is an essential nutrient that plays a vital role in supporting overall health and well-being. While supplements are available, incorporating vitamin E-rich foods into your diet offers a host of additional nutrients and benefits. From nuts and seeds to leafy greens and avocado, there are plenty of delicious and nutritious options to choose from. So, next time you're planning your meals, remember to include some vitamin E-rich foods for a tasty and healthful boost.

[helseform]

Call : +91 7997101779 | Whatsapp : https://wa.me/917997101779 | Youtube : https://www.youtube.com/@Helseform

About Video : Nuts and dry fruits are not only delicious but also packed with essential nutrients that benefit our daily lives. Here's a detailed description of some of the best nuts and dry fruits and their health benefits . Incorporating a variety of nuts and dry fruits into your daily diet can provide a wide range of health benefits, from supporting heart health and brain function to boosting immune function and promoting overall well-being. However, it's essential to consume them in moderation as they are calorie-dense foods.

[captainershad-blog]

Banana Nutrition Facts: Why should you have a banana every day?

Please, visit for more info:

[angelicgirlmj]

an angels guide: healthy eating at school

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

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

tips

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

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

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

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

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

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

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

a week of cold lunches:

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

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

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

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

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

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

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

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

a week of hot lunches:

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

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

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

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

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

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

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

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

snack ideas:

veggie sticks and hummus.

fruit salad.

frozen banana, peanut butter and chocolate slices.

pretzel thins and sliced cheese.

frozen grapes and lime.

salty popcorn.

yogurt parfait.

cucumber and cream cheese rice cakes.

cookie dough protein bites.

banana peanut butter rice cakes.

homemade oatmeal cookies.

smoothie.

chia pudding.

˚₊‧꒰ა ꣑ৎ ໒꒱ ‧₊˚

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

[foodnutritionsposts]

Health benefits, side effects, source and intake of vitamin b1 (thiamine)

Health benefits of vitamin b1 Thiamine is required for metabolic reactions including the breakdown of glucose and amino acid. thiamine helps to prevent complications in the stomach, small and large intestine, heart, muscle, nervous system and brain. Vitamin B1 may involved in and out of electrolyte flow in muscle and nerve cells and helps prevent beriberi , which involves disorders related…

[curaehealth]

Looking for the best meals and beverages that keep your skin glowing & healthy? We have the whole list of everything you can eat to embrace your skin health.

[vanteguccir]

── ୨୧ !　𝗕𝗘𝗦𝗧 𝗙𝗥𝗜𝗘𝗡𝗗'𝗦 𝗣𝗟𝗔𝗡

　　　　　　　　𝒄𝒉𝒓𝒊𝒔 𝒔𝒕𝒖𝒓𝒏𝒊𝒐𝒍𝒐 x reader

SUMMARY: Where Y/N has a secret crush on Chris, not imagining that the feeling is reciprocated. But her best friend, Nick, has a plan to put them together.

WARNING: None.

REQUESTED?: Yes, by anon.

AUTHOR'S NOTE: That is my work, I DON'T authorize any plagiarism! | English isn't my first language, so I'm sorry if there's any grammar error.

　　　༻✦༺ 　༻✧༺　༻✦༺

"Nick, stay still! I have to spread this mask very well. Otherwise, the pores won't absorb the vitamins." Y/N complained, slamming her clean hand against the blonde's covered shoulder before holding the region firmly, in an attempt to stop the boy's movements.

Nick gave her a dramatic deep breath as an answer, opening his eyes briefly.

The girl straightened her spine momentarily, feeling a slight pain from the position as Nick was sitting on the toilet lid and the girl was standing between his legs, curving her spine and spreading the face mask over his cheeks and forehead.

The bathroom counter in Nick's room was full of the skincare products that Y/N left there - since she didn't like the hassle of bringing the ones she had in her home every time she went there. Nick's hair was tied back with a pink cotton headband, preventing the strands from interrupting the girl's work.

The two were having a "girls night". Y/N and Nick were best friends, the two having met in Los Angeles after the triplets moved there.

She and the blonde quickly exchanged contact information after bumping into each other accidentally on Target, only then discovering that they were neighbors. Their connection grew almost automatically, being called the platonic soulmates by the Sturniolo's fandom.

"What's in this thing? Are you poisoning me?" The blonde frowned, feeling his skin itch. His expressions changed from second to second as he wrinkled his mouth and nose, trying to get the excess out of the places that burned.

"I hope this has some kind of poison in it and is poisoning you at this point, just because you keep stopping me from-"

The sound of the bathroom door opening abruptly cut Y/N mid-sentence, the girl jumping in place in fright as she quickly turned towards the source of the sound.

She had her right hand - the one full of face mask - raised so that she didn't spill the product on her pajamas. Her eyes were wide, and her heart racing.

"Hey, do you guys want McDonald's? Matt and I are going to order delivery." Chris asked, smiling in amusement after seeing their reactions to the loud sound he generated.

"Um, I... Yes, please... I'm kinda hungry." Y/N stuttered, clearing her throat and quickly turning back to Nick, trying to hide her stumble over her words. She felt her cheeks burn, and she was sure that a reddish color was taking over the area, closing her eyes tightly in embarrassment.

Nick frowned at her before looking at his brother, rolling his eyes, already used to his childish actions.

"Yes, you can order what I always get, but double." The blonde responded, raising his right hand and waving it in the air as if to say "you can leave now".

Chris raised his arms in surrender, sticking his tongue out at his brother before quickly shooting a glance at Y/N's back, finally closing the door again.

The girl shook her head, trying to shake off her embarrassment, returning her attention to Nick. She sighed while raising her right hand, bringing the contents close to his face again.

"He's a child, I swear." Nick rolled his eyes, frowning when he didn't receive a response or laugh from Y/N, as always happened.

His blue eyes ran over her face, noticing the reddish tone in her skin.

"Are you blushing? Because of-" He interrupted his own sentence, eyes widening in realization. "What, do you have a crush on Chris or something?" His tone was disgusted, wrinkling his nose.

"No?" Y/N responded slowly, catching her bottom lip between her teeth at Nick's reaction, stopping her hand in the air, knowing that he would stop her if she tried to apply the face mask on him at that moment.

"Oh my God, you do have a crush on Chris." Nick opened his mouth in surprise. "Ew."

"Shut up and stay still. Otherwise, I'll get real poison and throw it on you." Y/N fumed, finally going back to applying the product to the clean spaces on Nick's face.

"Ouch, you're going to rip my skin off like that."

　　　　　༻﹡﹡﹡﹡﹡﹡﹡༺

"Hello, good evening. Reservation in the name of Nicolas Sturniolo." Chris asked the assistant at the front of the restaurant, smiling kindly.

Nick apparently had spent the day at the mall shopping. At the end of the afternoon, he sent a text to Chris asking him to meet himself at an Italian restaurant that the triplets already knew very well.

Chris was surprised that the blonde had just asked for his presence without Matt, but he quickly dismissed any suspicion, imagining that Nick needed to vent about something since the two had become closer lately.

"Follow me, please." The woman smiled in greeting, turning and walking towards the designated table. Chris quickly accomplished, looking for the blonde figure over her shoulder.

The boy frowned as he saw the woman stop near a specific table and point at it silently, smiling one last time before walking away, returning to her post, leaving a very confused Chris behind.

In Nick's place sat a female figure.

Chris slowly approached, walking around the table until he had a full view of the girl, his eyes widening when he realized that it was Y/N.

"Y/N? What are you doing here?" His tone was one of surprise, his blue eyes traveling across the table quickly before returning to her.

The girl looked up from her phone abruptly, her eyes widening equally as she saw Chris instead of Nick.

"Chris? I..." She shook her head, confusion settling into her thoughts. "I came to have dinner with Nick." Her eyes went behind Chris, as if she expected to see her best friend there. "What are you doing here?"

"I came to have dinner with Nick." The boy spoke slowly, his hands moving nervously inside the front pockets of his sweatpants.

"He asked me to meet him here. Oh my God, that must be so awkward." Y/N smiled apologetically, grabbing her purse from the chair on her right side, lightly pushing back the one she was sitting on, ready to stand up. "I'm sorry, I'll leave-"

"Wait, no." Chris quickly stopped her, raising his hands momentarily before lowering them, his eyes traveling across the room in sudden shyness. "Have dinner with me... As a date."

"As a date? What...?" Y/N sat down again, placing her purse on her lap and watching Chris's expression, raising her eyebrows in surprise.

"Y/N, look." He sighed, finally pulling out the chair facing her seat, sitting down quickly, pressing his lips into a thin line nervously. "I've had a crush, a huge one, on you for a long time. But I never had enough courage to talk to you about it and ask you out, out of fear." Chris explained, playing with his fingers above the table, his eyes fixed on the candle decorating the surface. "Maybe, I don't know... Maybe this thing that Nick did was a good thing."

"Oh, Chris." Y/N sighed, taking her purse to the free chair on her right side again, bending her torso slightly over the table. Her hands traveled to Chris's, wrapping her fingers around his, stopping his anxious movements.

Her heart was beating so fast that it seemed to vibrate her whole body, her chest burning with nervousness and excitement. She was sure that her cheeks and neck were red with embarrassment.

"I feel the same." She told him, her tone was gentle and calm, very different from the madness of emotions surrounding her.

Chris looked up quickly, his blue eyes meeting hers, and Y/N swore she could see when his pupils dilated.

"Really?" His tone was full of hope, his fingers squeezing Y/N's weakly, ignoring the trembling of his own.

"Really." Y/N nodded, smiling widely while watching his reactions.

Chris swallowed hard, returning the smile and finally intertwining his fingers with hers, lifting her hands and bringing them close to his face, sealing the soft skin, exhaling the aroma of the lotion that emanated from there.

"Let's have this date."

　　　　　༻﹡﹡﹡﹡﹡﹡﹡༺

From: Chris

To: Nick

"I owe you one"

taglist:

@lustfulslxt @ladybunny44 @worldlxvlys @earth2starkey @remussbitch @freshloveforthefit @il0vebeingdelulu @sturniolowhore @mimi-luvzyu @alorsxsturn @urfavgirllyyyyy @domizzzsstuff @sturnizd @hearts4chris @cupidzsq @dracoflaco @leah-loves-lilies @tylerthecreatorsrealwife

(If you want to be added to the taglist, go to this post)

[luvrinne]

╰ tips for eating healthy ও

remember that eating healthy is based on long-terms habits, it’s about making balanced choices to nourish ur body in the best possible way

don’t skip breakfast - breakfast gives u energy to start the day and that’s why it’s the most important meal of the day. choose healthy options sush eggs, fruits and yogurt.

includes a variety of foods - be sure to include fruits, vegetables, whole grains, lean proteins and healthy fats in your daily diet. the more variety of foods you consume, the more different nutrients you will get.

control portions - pay attention to the size of the portions to avoid overeating. use smaller plates and serve suitable portions. listen to your body and eat until you feel satisfied, not until you are completely full.

limit the consumption of processed foods - highly processed foods are usually rich in trans fats, sugars and sodium, and lack essential nutrients. try to limit its consumption and opt for fresh and natural food.

drink enough water - water is essential to keep your body hydrated and for the proper functioning of all systems. replaces sugary and carbonated drinks with water to reduce the consumption of empty calories.

cooking at home - preparing your own meals gives you control over the ingredients and the way you cook. avoid eating out frequently, as restaurants usually serve large portions and contain less healthy ingredients.

reduces salt and sugar intake - many processed foods contain excessive amounts of salt and sugar. read food labels and look for healthier options with low salt and sugar content.

plan your meals - organize your meals in advance to avoid resorting to quick and unhealthy options when you are hungry. prepare healthy meals and snacks and have them on hand to avoid falling into unhealthy temptations.

chew slowly and enjoy the food - take your time to eat and chew slowly. this will help you enjoy the food, feel satisfied faster and avoid overeating.

increase the consumption of fruits and vegetables - fruits and vegetables are rich sources of vitamins, minerals and fiber. try to include a portion in each meal and as a snack between meals.

remember there are no tricks for a healthy diet. all you need is desire and will 🫶🏻

@ luvrinne

[a-d-nox]

web of wyrd: goals you should set to become your best self

this is just a theory of mine because these bubbles of the matrix should represent your higher self. i feel like it could work for the outside numbers too that changes yearly... anywho - this is not to say that you can't accomplish goals/resolution not listed in your category / under your energetic number nor that your efforts not listed in your selection don't make you a better person. this is simply what i believe people with these numbers would benefit from doing and how they can gain new found confidence in themselves.

1 - the magician

start a garden, work on passion project(s), read or write a business/self-help books, get a tarot/astrology/mediumship reading, study more tarot/astrology/mediumship, complete an art project, make your own soap or candles, start taking vitamins daily, declutter, learn to cook, learn to code, get car detailed, start journaling, do a paid class or certification course, start learning a new language, learn more about heritage, learn how to do nails at home, start a side hustle, learn to knit or crochet, learn how to manage a bonsai, or go to a concert

2 - the high priestess

delve deeper into spiritual practices, eat to support hormones, learn to bake, take a mixology course or find your signature drink (if you are of age), start or restructure a self-care routine, take a beach/cruise vacation, play brain games, learn to makes candles, go to a fondue experience, reset closet or revamp style, try a juice cleanse, take a cooking class, get a tarot/astrology/mediumship reading, practice tarot/astrology/mediumship abilities, or take self-defense class

3 - the empress

build up your crystal collection, reset closet or revamp style, go to an art museum, see a ballet or take a ballet class, sketch daily, practice makeup looks, keep a flower garden, get jewelry cleaned or revamp jewelry collection, save for real pearl/diamond/stone jewelry, learn to make your own candy/sweets, start a budget or emergency fund, reset closet or revamp style, save for a designer piece/accessory, start a new beauty/skincare routine, take a trip to a fancy restaurant, learn how to dried your own fruits, start a garden or try to grow something new in your garden, go to a concert/orchestra, read or write a poetry book, go to a play, start wearing lingerie (sometimes it's a pick me up to know you look good for yourself), get a boudoir photoshoot done, go to a vineyard or wine tasting (for those of drinking age), or take a dance class

4 - the emperor

start a new skincare routine, go on a rock climbing retreat, start going to the gym or become a personal trainer, try an adrenaline rush activity (skydiving, bungee jumping, etc), take a wood shop class, get more into your coffee - learn about sourcing/grinding beans, start taking better care of your eyes, start a hair care routine, start an oral health routine, start meditating, or start using time blocking or following a planner

5 - the hierophant

sketch daily, go on an architectural tour, start a beauty routine, go to a history museum, learn how to make pastries/sweets/candies, get your earrings cleaned professionally or save for a quality set, learn how to make sour dough, save for real pearl/diamond/stone jewelry, take piano/organ lessons or give them, take or give singing lessons, or take a class

6 - the lovers

get car detailed, get car license, do a bicycle marathon or learn how to rider a bike, read a set number of books, buy a quality briefcase / work tote, go on a day trip, start a gym membership or soulcycle classes, build up you crystal collection and learn how to use them, upgrade your desk set up, go for hand & foot message, learn how to do nails at home, start reading the newspaper (i recommend the new yorker), take a language classes, learn a new language, take a train trip, learn how to better your communication with others, or start talk therapy

7 - the chariot

start a garden or try to grow something new in your garden, learn how to bake or learn how to bake something new, start a new beauty routine, go on a boat trip / cruise, get car detailed, try a juice cleanse, upgrade glassware, declutter, invest in home, stay at a hotel or bed & breakfast, upgrade kitchenware, go on a lake trip, go tubing, invest in pearls, invest in real estate / land, try a new restaurant, get silver jewelry cleaned professionally, shop your pantry, go on a trip, or start journaling your intentions / bullet journaling

8 - strength

go to an amusement park, work on or finish a passion project, take ballroom dancing classes, learn about tea and tea leaves, learn to read tea leaves, start playing a new game or design a new game, practice vulnerability, go to the movie theater, start a flower garden, or get a pet

9 - the hermit

get a pet, organize bookshelves, try a juice cleanse, upgrade clothing or declutter closet, start an oral health routine, start journaling more consistently, learn more about emergency preparedness, invest in emergency preparedness, learn to cook something new, invest in new dining ware (new plates/bowls, cups / glassware, silverware, etc), try a food subscriptions (home chef, hello fresh, pickle of the month club, bokksu japanese snack box, etc), take care of a bonsai, take supplements, learn to knit or crochet, start an herb garden, learn to dry your own herbs, take a one way trip to anywhere, or go on a hiking trip

10 - wheel of fortune

learn about different incenses/herbs, practice or take a class in archery, plant a tree, invest in land, learn how to dry berries, start a budget, learn how to budget, start going to a gym / exercising, expand religious/spiritual/philosophical knowledge, learn how to play a new card game, learn how to spin your own wool (then you can move to weaving, crocheting, and/or knitting), learn how to make your own clothing, buy a luxury coat, take a trip to a country or place you have never been, start an oral health routine, take an etiquette class, learn about the customs of other countries/cultures, eat more fruit, get a beehive / harvest your own honey, start taking royal jelly, take a horseback riding lesson, upgrade shoes / shoe collection, support spiritual practices / keep learning about what you believe in / trust, or start practicing a positive mindset

11 - justice

go to a ballet or an art gallery, start using or invest in an air purifier, learn how to take care of house plants, buy a house plant, take a spa day, go to a spa, reset your cosmetics (please clean your brushes and sponges), wearing lingerie (sometimes it's a pick me up to know you look good for yourself), get a boudoir photoshoot done, organize your closet, declutter your closet, start a capsule wardrobe, learn how to make pastries/sweets, invest in diamonds, propose to your lover, buy a dress that makes you feel good and take yourself on a date (fancy diner and a play/opera/ballet), go to a fashion show or exhibit, buy yourself flowers, start a flower garden, invest in a luxury chair (a chaise, reading chair, gaming card - whatever your thing is, justice person), declutter your jewelry, invest in luxury jewelry, get your jewelry professional cleaned, go to a concert, read or write a poetry, buy yourself chocolate dipped strawberries, get hair extensions (i know you want to lol), do logic puzzles, or go to an escape room

12 - the hanged man

take a mixology course or find your signature drink (if you are of age), learn how to better decode angel numbers, look into / practice natural medical remedies, take a ballet class, go to a ballet, revamp your self-care routine, go on a beach vacation, try a new tea or coffee, learn more about tea or coffee, practice photography or start a photography side hustle, take a dance class, read or write a smutty/romance/fantasy book, make a fairy garden, get a tarot/astrology/mediumship reading, practice your tarot/astrology/mediumship abilities, start budgeting, try a new makeup look or practice your makeup skills, go to a concert, paint something, read or write a poetry book, take a swim class, make a poppet, or practice meditation

13 - death

start practicing or expanding homeopathic cures and remedies, learn more about meat sourcing, purchase/invest in half a cow or pig, learn how to cook and trim meats, try to be a vegetarian or a vegan for a month or longer, do a colon cleanse, read a philosophy of death book, expand your knowledge of magic, try a new period product, learn more about poisonous plants, make a frog pond, buy a scorpion/snake/snake, gift someone something unexpectedly, or declutter your space

14 - temperance

go on a hunting trip, take an archery class, read a book on religion or philosophy, start a devotional journal, read the book of your core religion or philosophy, purchase a book on dream meanings and keep a dream journal to reflect on your dreams, take a certification course or college class, take a horseback riding lesson, go on a horse drawn carriage ride, do logic puzzles, or learn how to better decode angel numbers

15 - the devil

invest in a fan or air conditioning unit, if you have the land for it - buy a cow/horse/goat, learn how to use kinetic tape, start dry brushing, invest in diamonds / diamond jewelry, propose to your significant other, invest in a luxury clock or watch, practice/learn better nail care, invest in room darkening curtains, invest in and use a happy lamp, start a lotion/cream skin routine, learn how to knit or crochet, invest in hair products (extensions, shampoo subscription, etc), start a hair routine, invest in leather fashion-ware, start a garden or try to successfully grow something new in your garden, invest in an ice maker or ice molds, or try a juice cleanse

16 - the tower

practice yoga, take an acrobatic/gymnastic class, learn about and practice homeopathic cures and remedies, take a first-aid course, learn how to bake, learn how to season and marinate your meats, get a bad haircut or shave your hair off, learn how to use a straight razor, learn knife skills, get a custom metal works done, take boxing lesson, go to a boxing match or monster truck duel, learn more about meat sourcing, purchase/invest in half a cow or pig, learn how to cook and trim meats, try to be a vegetarian or a vegan for a month or longer, take a wood shop class, start a cactus/succulent garden, buy a cactus or succulent, learn how to cook something from scratch (and be okay with failing at it multiple times), invest in pocket knife / knife set /leatherman / multitool and learn how to use it, invest in a tool kit, read or write a comic or graphic novel, take a mixology course or find your signature drink (if you are of age), listen to more rock music, invest in a vinyl, go to a rock concert, maintain a pepper plant, or build a lego kit

17 - the star

learn how to make friendship bracelets, invest in a fan or air conditioning unit, take a flight lesson, use compression stockings/socks, take an architectural tour, read or write an astrology reading, get car detailed, get a club memberships, invest in an electronic device brand, collect movies, watch a new movie, invest in a camera, film a short film or practice photography, start a photography side hustle, practice shadow work, get rid of unused subscriptions, take an acting class, read or write a book on health or mental health, or read or write a book on positivity

18 - the moon

make a piece of abstract art, take a mixology course or find your signature drink (if you are of age), pay a fish, visit an aquarium, go on a fishing trip (for the dads), watch a fishery documentary, read or write a book of conspiracy theories, learn how to read a crystal ball, buy a tarot/astrology/mediumship reading, practice your tarot/astrology/mediumship abilities, invest a camera, practice photography or start a photography side hustle, read or write poetry book, attempt hydroponics, practice bluffing, take an acting class, invest in new shoes, start using a sleeping eye mask, invest in silk pillow cases, buy yourself new quality bed sheets, start using a bonnet, invest in a typewriter, practice shadow work, buy a puppy, or purchase a book on dream meanings and keep a dream journal to reflect on your dreams

19 - the sun

read an autobiographical books, take ballroom dancing lessons, start an oral health routine, try a new card game, make your own chocolates, take an artistic/creative class, get new jewelry or an engagement ring, buy yourself flowers, start a flow garden, start a herb garden, learn how to dry your own herbs, go to a race of some sort (cars, horse, etc), invest in sporting equipment, buy and maintain an ivy plant, take a pottery class, or work on your passion project / hobbies

20 - judgment

buy an ant farm, practice astral projection, learn more about emergency preparedness, invest in emergency preparedness, practice illusions and slight of hand, buy and learn about poisonous plants, read the divine comedy, do a puzzle, buy a bubby, or wearing lingerie (sometimes it's a pick me up to know you look good for yourself)

21 - the world

start a garden or try to grow something new, take or give a guitar lesson, invest in air conditioning or fan, take an architectural tour, make your own teddy bear (literally sow one), buy a pair of quality/luxury boots, keep a calendar or planner, practice sun protect / use sunblock products, convert to wooden kitchen supplies (cutting board, spoon, etc), buy a luxury carpet, make a clay house guardian, invest in a luxury clock or watch, use compression stockings/socks, collect coins, learn how to use kinetic tape, build up your crystal collection, start a budget tracker, start a lotion for dry skin routine, learn to knit/crochet, start a hair care routine, invest in an ice machine or ice making trays, learn to make ice cream, take a pottery class, invest in real estate or land, keep a zen sand garden, or invest in a sculpture

22 - the fool

take flight lessons, take a flight to anywhere, get car detailed, get an astrology reading, practice your astrology reading abilities, learn how to ride a bike or do a bike marathon, go to the movie theater, invest in a luxury clock or watch, start a club memberships, take a train ride, take motorcycle classes, do something impulsive, filming or recording something and upload it online, learn to cross stitch / knitting / crocheting, invest in a camera, practice photography, watch a new movie / tv show, invest in a new tv, or take a class

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[honeytonedhottie]

lets talk skincare⋆.ೃ࿔*:･🎀

disclaimer i am NOT a dermatologist so to create this post i did LOTS of research and i'll link all of my sources at the end of the post. i just wanted to kind of put everything that i found in here so i hope its helpful 💕🗒️

HOW TO DETERMINE UR SKIN TYPE ;

wash ur face with a gentle cleanser, pat dry and wait for about 30 minutes. if ur skin appears shiny throughout then u have oily skin, if ur skin appears tight/flaky then u have dry skin.

if u notice a slight shine on your nose and forehead then you have normal skin. if you have a combination skin type, then the skin will get oily around the t-zone.

INGREDIENTS TO LOOK FOR ;

for skin with acne -> salicylic acid, benzoyl peroxide, sulfur and mandelic acid.

for dry skin -> lactic acid, hyaluronic acid, ceramides and glycerin.

for pigmented skin -> mandelic acid, niacinamide, vitamin C, and arbutin.

INGREDIENTS THAT U SHOULD NOT MIX ;

mixing retinol and vitamin C causes irritation, mixing vitamin C and glycolic acid results in over-exfoliation, mixing AHA and retinol causes extreme dryness.

INGREDIENTS THAT U SHOULD MIX ;

hyaluronic acid + ceramides = repairing skin barrier. niacinimide + salicylic acid = healing acne. retinol + niacinimide = collagen production.

GLOWY SKIN TIPS ;

use a cleansing balm to cleanse ur face to remove all the impurities from ur skin

use serums to hydrate ur skin

lather on moisturizer, dont put too much to the point where ur skin cannot produce its own oils, but you MUST moisturize

apply sunscreen everyday, not only on ur face but also on ur neck and hands

face masks 1-2x a week

get enough sleep, drink enough water, and steer clear of overly processed foods

SKINCARE DOESNT STOP AT UR CHIN ;

its important to take care of the skin on ur neck for SO many reasons because skincare doesnt stop at ur chin. ur neck reflects the first signs of aging, and its most susceptible to sun damage so show it some love!

use the same products that u use on ur face on ur neck also, moisturize ur neck and always apply sunscreen, lastly, use some retinol to build collagen.

HOW TO APPLY RETINOL ;

when applying retinol, use a pea sized amount. avoid application around ur eyes and the openings in ur nose, and use retinol in ur night skincare routine only.

HOW OFTEN TO USE SKINCARE ;

retinol should be used nightly (1-2x a week for beginners). hyaluronic acid should be used (2x a day). salicylic acid should be used (1-2x a week). sunscreen should be applied daily, no need to apply it at night and if u can, you should reapply it every 2-3 hours. vitamin C (1x a day in the morning).

SERUMS FOR UR SKIN-TYPE ;

for oily skin use -> salicylic acid, niacinimide and mandelic acid.

for dry skin use -> hyaluronic acid, ceramides and lactic acid.

for normal skin use -> vitamin C, glycolic acid, and retinol.

for aging skin use -> peptides, retinol and vitamin C.

for acne prone skin use -> salicylic acid, retinol, and niacinimde.

for combination skin use -> mandelic acid, niacinimide, and glycolic acid.

WHAT TYPE OF FACEMASK IS BEST FOR YOU ;

cream masks are good for all skin-types and it soothes and moisturizes. clay masks are good for oily or acne prone skin and it absorbs oil and controls shine. charcoal masks are good for oily or acne prone skin, and it deep cleanses and unclogs.

sheet masks are good for all skin-types, it nourishes and hydrates. enzyme masks are good for all skin-types and it gently exfoliates and brightens the skin. bubble masks are good for all skin-types and it hydrates and soothes.

gel masks are good for all skin-types and it provides a cooling effect. exfoliating masks are good for all skin-types BUT if u have sensitive skin then exfoliating masks are not for you. exfoliating masks remove dead skin cells and debris.

HOW TO LAYER UR SKINCARE ;

in the morning (cleanser + toner + hydrating serum + vitamin c + moisturizer + sunscreen) in the evening (double cleanse + toner + hydrating serum + retinol + moisturizer)

[helseform]

Call : +91 7997101779 | Whatsapp : https://wa.me/917997101779 | Youtube : https://www.youtube.com/@Helseform About Video : Nuts and dry fruits are not only delicious but also packed with essential nutrients that benefit our daily lives. Here's a detailed description of some of the best nuts and dry fruits and their health benefits . Incorporating a variety of nuts and dry fruits into your daily diet can provide a wide range of health benefits, from supporting heart health and brain function to boosting immune function and promoting overall well-being. However, it's essential to consume them in moderation as they are calorie-dense foods.

[finnsbubblegum]

The Neighbor (Joel Miller X Reader)

Pairing: no-outbreak!joel miller x f!reader

Warnings: fluff, sweet joel, domestic joel, rom-com

Summary (Series): reader as Joel’s neighbor. Joel’s wife left him so Joel asked his neighbor for help in babysitting Sarah. 

Summary: You came across your ex on your morning walks with Joel and baby Sarah. Is Joel just your neighbor or is he your fake husband?

Words count: 2k

A/N: I’m trying to make this as a rom-com, hope you like my new series! This is part 2 of Where It All Starts. I'm happy that many of you liked it so I hope you enjoy the next parts. Love you!

Part 1 Part 2 Part 3 Part 4 Part 5 Part 6 Part 7 Part 8 Part 9 Part 10 Part 11 Part 12 Part 13 Part 14 Part 15 Part 16 Part 17 Part 18 Part 19 Part 20

It had been a few days since you babysit Sarah and you started to grow fond of her. You tried your best learning about babies and what was good for them. 

"I read that it's good for babies to get early morning walks." You told Joel as you put Sarah to her crib.

"Yeah?" Joel raised his eyebrows.

"Uh-huh. They said it’s a good source of Vitamin D." You stroked the baby’s head adoring her.

"Okay..I'll take her for a walk tomorrow then."

"Can I come? If it's okay with you. Of course." 

"Sure. No problem." 

You woke up earlier that day and got ready. You knocked on your neighbor's door.

"Mornin'." Joel opened the door with Sarah in his arms. 

"Morning." You waved your hand. 

"Come in." Joel invited you inside his house. 

"Hi sweetie, ready for a walk?" You caressed baby Sarah's cheek who was still in Joel’s arms. 

"I need to get the baby stroller ready. Can you hold her for a while?" Joel asked you for help.

"Sure." You opened your arms and took Sarah. 

Joel went to get the baby stroller and got it ready. He placed it beside you and you put Sarah in the stroller. 

"Okay. All done." 

"Let's go." You took the stroller and pushed it. 

"After you." Joel opened the door for you. 

The weather was nice. It was sunny but not too hot. It was the perfect weather to have a morning walk. You were happy you brought up the idea to Joel. 

"I'll do it." Joel slowly moved your hands from the stroller so he could push it. 

The three of you walked around the neighborhood looking like a real newlywed with a newborn baby. You liked the idea of thinking of having a family but deep down in your heart you weren't ready to start a new relationship. Joel probably wasn’t ready too.

"Thank you by the way." Joel suddenly thanked you.

"For what?" You tilted your head and faced him. 

"For this. For carin' about Sarah's health. I didn't even know babies need vitamin Ds from sun and everythin'." He scoffed. He looked like he was guilty of being a bad father. 

"Oh! Well, you're welcome. I'm trying my best to be a good babysitter." You joked. 

"I'm sure you'll be a good mom." He smiled at you. 

"Thank-" You couldn't finish what you wanted to say as you saw someone familiar across you. 

"(y/n)?" A familiar man called your name.

"Chad? You live around here?" You were shocked and startled to tremble because of arising anger inside you.

"No. I-uh- I didn't know you had a baby." He pointed at baby Sarah who was sleeping in the stroller. 

"Do you know this man?" Joel looked at you confused.

"Yeah, he was-uhm-my ex." 

Joel nodded. He opened his mouth wanting to say something but closed it again. 

"What are you doing here?" Your voice was shaky trying not to cry. 

"I was visiting my girlfri-" Chad answered but you cut him.

"You mean the girl you cheated on me with." You scoffed and rolled your eyes. Joel’s eyes widened and he crossed his arms to his chest.

"(y/n), I'm really sor-" You cut him again.

"Save it, Chad. I don't want to hear anything from you again. Let's hope we won't cross paths again." You wanted to yell at him, hit him, slap him but you couldn’t. Not in front of Joel and baby Sarah.

Sarah suddenly cried. You immediately moved to lift her to your chest and pat her back gently. 

"Shh..Shh..I'm here, I'm here sweetie. You want to go home, don't you?" You cooed as you tried using Sarah to get out of the situation. 

"Come on, Joel. Sarah wants to go home.” You put your hand to Joel’s upper arm.

You left your ex without explanation of who Sarah was or who Joel was, on purpose. You didn’t mean to use Joel and Sarah this way but you needed to. You wanted your ex to know that you were doing well without him. You wanted him to believe that you were happily married with a handsome husband and a beautiful baby even though it wasn’t the truth. If you had to be honest, you were still heart broken. You had trust issues with men since you got cheated on twice by the same man.

“You okay?” Joel was concerned because you were quiet the whole way back to Joel’s house.

“Hmm? What did you say?” You got back to reality.

“You okay?” Joel repeated.

“Yeah, yeah. Why am I not okay?” You scoffed trying to play it cool.

“Okay.” Joel was curious about you but he didn’t want to cross the line. 

“So, will you be home as usual?” You took Sarah from the stroller and moved her to the carseat.

“Uhm..I was thinkin’ about eating out for dinner. The three of us. If you want.” Joel’s cheek redden. 

“Of course. That’s a great idea.” 

“I’ll drive you to work today. Then I’ll pick you up at 6?” Joel suggested.

“Sure, thanks.” 

Joel dropped you off at work. He got out of the car just to help you with the baby stuff so he didn’t go inside the cafe to introduce himself because he was late to work. He kissed Sarah’s forehead before he drove away. You waved him goodbye and went inside your cafe.

“Is that the dad?” Your co-worker asked.

“That’s “the neighbor”?” Flo giggled and pushed you teasingly.

“Yep, that’s my neighbor, Joel. Sarah’s dad.” You crossed your arms to your chest.

“Your neighbor is freaking hot.” Flo shook you excitedly.

“I agree.” Your other co-worker added.

“Stop it. You guys.” You shook your head.

“Wonder why the baby’s mom left.” Flo wondered. 

You had told her what you heard the other night when Joel had a fight with his wife. Joel hadn’t told you anything about his wife or what happened. And you had never asked him about it. You knew it was something private and you would wait until he decided to open up to you. Because if you were in the same position, you also needed time to open up. Just like your random meeting with your ex this morning, you weren’t ready to talk about it. And Joel didn’t ask you a thing so you understood why he hadn’t told you about his wife. 

“I’m sure they have a reason.” You replied.

“Has he told you?” Flo asked.

“No. It’s not our business, Flo. Let’s get back to work.” You squeezed her shoulder and got back to work.

It was finally 6PM and you were waiting for Joel to pick you and Sarah up. You checked everything and left the rest to your employees. 10 minutes later Joel’s truck was parked in front of your cafe. He got out of the car and went inside. 

“Hey.” Joel greeted you.

“Hi.” You smiled.

“You haven’t met my friends. Guys, this is Joel. My neighbor.” You introduced him to your employees whom you considered your friends. You widened your eyes telling them to act normal.

“Hi, I’m Joel. Nice to meet you.” He shook their hands one by one. 

“Okay, I’m going now. Don’t forget to lock the door, okay?” You reminded your employees.

“I’ll see you guys later.” Joel took the baby bag and Sarah who was in the car seat. 

You and Joel went inside the car and you could feel that your employees were making heart gestures behind you. You looked back with two fingers pointing to your eyes then to them. You swore to God if Joel saw them, you would kill your employees for making you embarrassed. Thank God they acted normal when Joel and you got in the car facing them. 

“Do you have something you want to eat?” Joel started the car.

“Hmm. Let me think.” You put your hand to your chin.

“How about Mexican?” You suggested.

“I know a place.” Joel nodded and started driving.

You suggested Mexican for dinner so Joel drove you to his regular Mexican place. Joel and you were already comfortable enough with each other so you didn’t feel awkward with him. You two talked about different things but again, not relationship stuff. He didn’t even bring up what happened that morning and you were glad because you weren’t ready to open up.

“Hmm, this is so good. Why didn’t I know about this place?” You mumbled as you munched your empanadas.

“I’m glad it suits your taste.” Joel smiled.

*Sarah cries*

“Oh baby, you’re hungry too, aren’t you?” You cooed.

“Come here, come here.” You lifted Sarah from the car seat and brought her to your chest.

“Can you pass me her bottle from the bag please?” You pointed at the baby bag next to Joel.

“I’ll feed her.” Joel took the bottle and opened his arms for you to move Sarah to him.

“No, no. It’s okay. I’ll feed her. You must be tired from work.” You insisted.

Joel passed you the feeding bottle and you fed baby Sarah. She immediately sucked the bottle and drank the baby formula. 

“How do you know right away?” Joel was amused.

“Know what?” 

“That she’s hungry.” Joel rested his chin on his palm.

“I don’t know. Maybe we’re telepathic?” You shrugged. 

“You’re a natural.” Joel chuckled as he shoved a spoonful of his food.

Your stomach growled and you remembered you needed to eat too. So you put the baby bottle on the table for a second to eat. But when you grabbed your empanadas and just got only one bite, the baby in your arms snuggled her face to your breast. 

“Nuh-uh, Sarah, babygirl, don’t do that. That’s inappropriate.” Joel moved his index finger as a gesture of saying don’t. 

“Oh my God! What’s she doing?” You burst into laughter.

“Ugh-Sarah..baby..” Joel was embarrassed by his daughter’s actions.

“You’re funny, little girl. But, I don’t have any milk in my boobies sweetie.” You caressed her head.

“Here you go.” You put the baby bottle for her to suck.

“I’m sorry.” Joel apologized.

“It’s okay. I wish I could breastfeed her. I’m sorry.” You felt bad for the adorable baby girl in your arms for not being able to be breastfed. 

Joel spaced out for a while. His eyes were glistening with tears while watching her daughter in your arms. You looked at him and your heart broke for him. He was probably thinking about his wife or his daughter who should have had a mother.

“Joel?” You called him and he didn’t answer.

“Joel..” You called his name again.

“Huh?” He looked at you. A tear fell down to his cheeks and he wiped it hurriedly.

“You okay there?” You were concerned.

“Yeah, yeah. I’m good. You haven’t eaten yet. Let me help you.” He offered to feed you.

“No, no. It’s okay. I can eat later.” You were afraid he could see you blush when he fed you.

“Come on. Don’t want you to get sick.” He insisted and fed you.

You didn’t have a choice. So you opened your mouth and let him feed you. You were blushing. You hoped he didn’t realize your cheeks redden because of him. 

“Thank you.” You chewed as you fed baby Sarah.

Joel helped you eat until you finished feeding Sarah. You felt taken care of even when you had to take care of someone’s baby. You had never felt this way towards a man. Maybe..Maybe Joel was different. Different from your ex. Maybe he was a good guy. 

“Check, please.” Joel raised his hand to call the waitress. 

The waitress came to your table and gave you the check. Joel read the receipt and took out his wallet.

“I’ve been looking at the three of you and I wanted to say that you’re a really cute family. You two made a really beautiful baby.” The waitress said as she smiled at the baby. She was a bit older, in her 50s maybe.

“Oh! I’m not his wife. We’re neighbors.” You chuckled.

“Thank you.” Joel didn’t say anything but only a thank you. He gave the money to the waitress and she left with a shake on her head.

“She’s funny.” You shook your head.

“How much do I owe you?” You took out your purse.

“Oh, no. My treat.” Joel stopped your hand.

“Really?” 

“Yes, it’s nothin’ really. You did a lot for me and Sarah. Don’t worry about it.” 

“Okay. Thank you though. For dinner.” You smiled.

To be continued…

Taglist:

@lovelyygirl8 @skysmiller @moonlightdivine @crocodiile @angie2274 @pulchritudinousrogers @peqchsoup @msecho19 @happinessinthebeing @nyotamalfoy

[breelandwalker]

Simple Spell - Full Moon Wish Jar

Intent: To harness the power of the lunar cycle for the manifestation and fulfillment of wishes.

Materials:

Small Jar with tight-fitting lid

Chime candle & fire source

Oil for sealing

Herbs and Items representing your wish

Ideal Timing: Waxing or Full Moon

Find a clear space to work. Make sure it’s free of fire hazards. If possible, try to work near a window through which you can see the moon. (If you don’t have one, that’s all right too, since you’ll be setting the jar out for the moonlight when finished.) Light your candle, focus your intentions, and get to work.

Select herbs and trinkets which fit inside the jar to represent your wish. For example, if your wish is for money or prosperity, you might include coins or small craft gems. If your wish is for health, you might include vitamin pills or a charm representing medicine. Check your books for herbs or crystals that correspond to your wish as well. This is your wish - make the spell your own. The contents of the jar can be whatever you want.

Use the materials that resonate best with you, but remember that your focused intention is the most important component of all. If desired, you can write your wish on a dried leaf or a piece of paper to give the spell a clear direction to work in.

Some common plants associated with wish-making include:

Bamboo

Bay Leaf

Blue Violet

Dandelion Seeds

Dogwood Petals

Nutmeg

Peppermint

Sage Leaf (any color)

Sunflower Petals or Seeds

Once your jar is complete, drip three drops of wax from the candle into the jar and circle the mouth of the jar three times with the oil to seal the charm. Then cap the jar and seal it with wax. Leave your thumbprint in wax on top of the lid. Place the jar somewhere that it will be touched by the light of the full moon and leave it overnight.

The jar should work for about a month, or slightly longer if you’re working with a supermoon. When the next full moon rolls around, you can recharge the jar by leaving it out overnight again, or make a new jar with a new wish.

Recipe suggestions under the cut. (And if you like this spell, you'll love my books!)

Happy Witching! 🌕💜

Health, Wealth, & Happiness

Lavender

Rosemary

Rice

Bay Leaf

Juniper Berries

Apple Wood Chip or Apple Seeds

Seal with Breath

Protection

Rosemary

Basil

Sea Salt or Table Salt

Holly Leaf

Juniper Berries

Seal with Sage or Dragon's Blood Oil

Healing

Basil

Echinacea

Horehound

Lavender

Hyssop

Seal with Basil Oil

Luck & Success

Clover Blossom

Galangal Root

Rosemary

Sassafras

Allspice Berries

Seal with Amber Oil

Money-Draw

Rice

Allspice

Orange Peel

Juniper Berries

Rosemary

Seal with Orange Oil

Love

Rose Petals

Apple Wood Chip

Lavender

Basil

Cherry Blossoms or Cherry Stones

Seal with Rose Oil

Jinx Remover

Sea Salt or Table Salt

Coffee Grounds

Rosemary

Sage (any type)

Black Peppercorns

Seal with Vinegar

[steelestallion]

💪Ryder Steele’s Muscle Gain Instruction Manual. 💪

A surface-level yet comprehensive beginner’s guide to working out/body building/gaining muscle written by a tboy with a degree in human physiology, with tboys in mind. Speed training, toning, and cardio/lung health training will not be explored.

(Part 1) Diet. Talking about food, their molecules and how the body responds.

An aspect of bodybuilding/exercizing that is just as important as the weights and workouts themselves. Generally, the more a human does, the more nutrition they need in every sense.

Protein is needed to survive as a human, 0.8 grams per kilogram of weight MINIMUM. (source) To gain muscle you need to consume more protein than that. 1 gram per pound of body is a good goal.

There are additional ingredients, Amino Acids, you can ingest to give your body more of what it needs to build muscle. The most common is creatine, and it can be found naturally in foods or bought alone. 14mg per pound is a good dose, (source) but you could do as low as you like.

Carbohydrates, fats, vitamins, minerals, and water are other things essential to keep you running, but aren’t the building block of muscle.

For vitamins, minerals, and water be sure to get the daily recommended dose. It’s worth considering a little more than recommend water, potassium, magnesium, and sodium in your diet for adequate muscle usage before and during working out. Also, a bit more calcium in general for muscle movement and the strength your bones must gain to support stronger muscles and weight loads.

For carbohydrates and fats, it’s important to have adequate levels of these. The body uses carbohydrates for energy first and mainly, then uses fats, then proteins. How much? Well it depends on how much you care about the image of your body, and what your goals are.

The Bulk is for people who want to gain muscle and mass a bit quicker. There is clean bulking and dirty bulking. Dirty bulking is eating a lot without much regard to amounts. Clean bulking is to gain muscle mass while keeping your body fat percentage at relatively the same level.

The Cut is for people who want to reduce their body fat percentage. Eating at a slight/moderate deficit to force the body to consume fat cells as energy. High protein is still consumed.

Before working out, you should consume something 30-40 minutes before starting. Preworkout, a caffeinated substance, or complex carbohydrates to give you the energy needed to begin and not crash.

After working out, you should consume a good portion of your daily proteins 30 minutes to four hours later.

(Part 2)Working out. Utilizing and ripping the telomeres of your muscles and forming neural pathways.

To build muscle, you need to utilize the muscles. To get bigger muscles, your body needs to move with more resistance than what it normally does. Weight acts as the resistance.

Warming up is an important first step to working out, as you need to prime your body’s systems and cells. Heart rate is the primary thing to warm up, because using muscles required your heart pump harder and faster. 5-10 minutes of warmup minimum of cardio is best. The intensity of this cardio is your choice. Dancing, fast walking, jogging/running, jump rope, cycling, etc. are good. Stretching is also a good precursor to the warmup as the warmup uses your muscles also. It’s a process, but its important to warm up properly to avoid tightness, cramps, or even things snapping.

The weightlifting a complicated and highly discussed thing. There are hundreds of motions across gym machines, tools, and muscles for you to chose from. Which ones you do depend on what is available, and the muscles you want to work. Write stuff down if you must. Here is an exercise dictionary.

Muscle names are good to know to decide which motions to do. Look at this diagram to learn, and build your own encyclopedia and routine.

Frequency of working out is important. If your body does not use muscles, they deteriorate. You can work certain muscles more frequently than others. Just keep adequate rest. You may see things like push/pull day, arm day. This is the type of motions and muscles focused. Dedicating a workout session/day to one muscle group helps keep track of avoiding overuse. See Rest for more. Once a week at minimum you should work a muscle group to keep it from deteriorating. Here’s an example: Sunday rest. Monday arms&core. Tuesday whole back. Wednesday rest. Thursday whole arms. Friday rest. Saturday whole legs.

Duration of working the muscle during a session/day impacts its growth. A rep is one time going through a motion. Sets is how many times you do a group of reps. 3x15 pushups is I’m doing 15 pushups. Rest. 15 more. Rest. 15 more. Three sets of fifteen. To build endourance, lower weight at higher reps. To build mass and strength, higher weight at lower reps.

Finally, the weight heaviness. You should slightly push your muscles to start, then base your weight patterns off of what is a good amount of strain for you. The more you challenge/strain yourself, the more it will hurt and build muscle mass. Also, the faster you increase the weight your muscles fight against, the higher the risk of injury. However, if you stick to a weight that is not challenging, your muscles will not grow. There must always be some element of challenge your muscles must always be chasing to keep up with. Thats what growing is. For example: I’ve been bicep curling single dumbbells of 10 pounds for months. 12 pounds is a comfortable challenge, and I can do 15 also but not the whole set. So, I may warm up with 1 set of 10lbs. Two sets of 12lbs, then finish with one set of 15 at lower reps. The number of reps per set could be 15,12,10,6. Decreasing reps while increasing weight to prep the body, but not injure too much.

(Part 3) Rest. Your body building new muscle, and preparing to work again.

In between sets of exercise, you need to rest your muscles for enough time for them to become reloaded with their energy, ATP. ~1 minute for heavily lifting. Ensure you’re breathing well also to give your blood oxygen. Deeper, healthy breaths during rest is good.

After training it’s recommended to give a muscle group ~48 hours of rest to rebuild the fibers. Rest means not training it, but of course if you need to use them, use them. Additionally, you can still be active and rest, doing a thing called active rest. Doing nothing at all, which has its benefits, is called passive rest.

Sleep is your body’s way of storing information and taking out the cerebral trash. During sleep your body produces growth hormone, your brain works to retain all of the information you and your body learned during the day, and generally refreshes itself. Napping can e beneficial also if it doesn't interfere with getting the minimum 8-10 hours depending on your age group.

Thank you for reading! If you have any questions, would like help creating workout plans, or would like a bit of praise or encouragement feel free to reach out. Also if there are any errors. Now go have fun!