allmypink
All My Pink
Pink Aesthetic.
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Eating Clean for Dummies
(Paraphrased notes from here.)
Chapter 1: Eating Clean
What clean eating really is: Basing your diet on whole, unprocessed foods.
Eat foods made by nature, not man.
Plan to eat five or six meals with snacks throughout the day.
Avoid processed foods.
Use healthy cooking methods.
Eat before you become hungry.
Stop eating when you're satisfied, not stuffed.
Don't count calories, fat grams, or points.
Enjoy your food and appreciate its flavor.
Chapter 2: Applying Clean Eating to Daily Living
Principles of clean eating:
Whole, unrefined, unprocessed foods.
Wide variety of food.
Avoid artificial substances, flavors, colors, preservatives and sweeteners.
Cut back on sugar; especially processed sugars.
Avoids trans fats and artificial fat substitutes.
Choose low fat, not nonfat, dairy products.
Choose foods that are nutrient dense.
Choose protein, complex carbohydrates, and healthy fats at every meal.
Drink lots of water.
Eat five or six mini meals a day rather than three large meals.
Practice portion control.
Chapter 3: Nutrition Basics
Macronutrients:
Proteins: Repair and muscle function. Clean proteins are meat, dairy, grains, and eggs.
Carbohydrates: Provide energy.
Complex carbs: Whole grains, vegetables, fruits, and legumes.
Simple carbs: Sugar, syrup, juice, candy, soda, white rice & pasta, baked goods, and processed cereals.
Fats: Provide energy, heat, and essential fatty acids.
Saturated fats: Solid at room temperature. Includes butter, shortenings, and animal fats.
Mono saturated fats: Liquid at room temperature. Includes avocados, olives, coconuts, and nut butters.
Polyunsaturated fats: Liquid at room temperature. Come from vegetable sources, such as sunflower, saffron, and corn.
Omega-3 Fatty Acids: Fatty fish (tuna, salmon, krill); seeds (flax, sesame); nuts (walnuts, pistachio); Dark greens (broccoli, spinach, collards); legumes (kidney beans, navy beans)
Omega-6 Fatty Acids: Vegetable oils (corn, wheat, cottonseed oil)
Trans fats: Oils that are solid at room temperature. (Hydrogenated)
Micronutrients: Vitamins and minerals process macro nutrients, regulate growth, and metabolism.
Vitamins:
Water soluble vitamins: In plants and animals. (Vitamin C: citrus fruits. B-Complex: Fish, meat, poultry, whole grains.)
Fat soluble vitamins: Fruit, vegetables, dairy, and meat.
Vitamin A: Bright colored fruits and vegetables, dairy products.
Vitamin D: Dairy, fish, eggs, sun exposure.
Vitamin E: Dark greens, butter, eggs, beef liver.
Vitamin K: Dark leafy greens, animal protein.
Minerals:
Calcium: Dairy
Phosphorus: Dairy products, fish, meat.
Magnesium: Green vegetables.
Sodium: Salt.
Potassium: Fresh vegetables and fruit skins.
Chloride: Table salt.
Iron: Heme: red meats, poultry, and fish. Non-heme: Leafy vegetables, cocoa, dried fruits.
Zinc: Beef, poultry, seafood.
Chromium: Mushroom's broccoli, grapes, beef, and garlic.
Copper: Fish, legumes, nuts, lentils, soybeans, spinach, and seeds.
Iodine: Kelp, seaweed, fish, seafood.
Manganese: Nuts, legumes, grains, bananas, oranges, strawberries.
Molybdenum: Whole grains, nuts, legumes, dark leafy greens.
Selenium: Whole grains, seafood, meats, nuts.
Chapter 4:
Fiber: Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.
Phytochemicals: Plant-based bio active compounds produced by plants to resist disease.
Probiotics: Foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria (normal micro flora) in the body. Fermented foods such as yogurt, miso, and kefir.
Prebiotics: Foods (typically high-fiber foods) that act as food for human micro flora. Leafy greens, whole grains, onions, garlic, bananas, and artichokes.
Chapter 9: Planning and Stocking the Kitchen
Organizing the kitchen with foods to keep:
Minimally processed.
Made from whole grain.
Raw or unprocessed.
Low in sugar and salt.
Free of preservatives or additives.
Stocking the kitchen:
Brown/wild rice
Canned in water fruits
Salmon
Dried herbs and spices
Legumes (kidney beans, black beans, lentils)
Garlic and onions
Honey or agave nectar
Low-sodium broth and soup stocks
Mustard
Olive oil/Sesame oil
Salad dressings
Dried fruits
Peanut/Nut Butters
Pasta/Marina sauces with few ingredients
Potatoes and sweet potatoes
Sea salt/Peppercorn
Seeds (pumpkin seeds, sunflower seeds, sesame seeds, and flaxseed)
Unsweetened organic applesauce
Tea
Whole unsalted nuts
Whole grains (barley, quinoa, oat bran, millet)
Whole grain cereals
Whole grain/multigrain pasta
Whole-wheat flours
Perishable foods:
Butter
Cottage cheese/Sour cream
Fresh fruits (oranges, grapes, berries, apples, melons, lemons, limes, kiwis, peaches, pears, pineapple)
Milk (dairy, soy, rice, almond)
Fresh vegetables (green beans, broccoli, asparagus, cabbage, carrots, cauliflower, cucumbers, greens, lettuce, mushrooms, peppers, tomatoes)
Natural cheeses
Condiments
Eggs
Meat (beef, chicken, salmon, pork, ground meats)
Plain fruit juices
Plain yogurts
Chapter 11: Cooking
Best methods:
Steaming
Poaching
Stir-frying
Baking
Using a slow-cooker
Worst methods:
Microwaving
Deep-frying
Chapter 19: Signs A Clean Diet is Beneficial
Weight loss
Clear skin
More energy
Healthy hair and nails
Strong muscles
Lower blood pressure
Stronger immune system
Lower cholesterol
Clearer thinking
Chapter 20: Ten foods to use
Sweet potatoes
Salmon
Olive Oil
Cruciferous Vegetables (Arugula, bok choy, broccoli, cauliflower, Brussel sprouts, mustard greens)
Nuts
Avocados
Leafy greens (kale, collards, romaine lettuce, spinach, chard)
Curry Powder
Berries (strawberries, blueberries)
Garlic and Onions
#clean eating#eating clean#health#healh food#eating clean for dummies#notes#skipped chapters I felt were irrelevant
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Etude House Tattoo Tint
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Serena Williams, SELF Magazine
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Serena Williams, Self Magazine
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Serena Williams, 2002
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via Instagram
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LoveShackFancy
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A PROGRAM OF A HEALTHY DIET
(with idea)
- inspired by Korean idols !
By: ★﹕byeolgιrᥣ﹒
"Take care of yourself, That's the priority, You can only recieve love if you love yourself, I hope you think of yourself as a priority, Then people around you will love you"
- Jang Wonyoung
Breakfast:
1. Overnight oats with almond milk, chia seeds, sliced banana, and a drizzle of honey.
2. Whole grain cereal with skim milk, topped with mixed berries and a sprinkle of flaxseeds.
3. Veggie omelette made with bell peppers, onions, and mushrooms, served with whole grain toast.
4. Smoothie bowl with blended spinach, frozen mixed berries, Greek yogurt, and a handful of granola.
Mid-Morning Snack:
1. Sliced cucumber and cherry tomatoes with hummus.
2. Rice cakes with avocado mash and a sprinkle of black pepper.
3. Cottage cheese with sliced strawberries and a drizzle of balsamic glaze.
4. Whole grain crackers with tuna salad (made with Greek yogurt instead of mayo) and cucumber slices.
Lunch:
1. Quinoa salad with diced mango, black beans, diced bell peppers, and a lime vinaigrette dressing.
2. Whole wheat wrap filled with grilled chicken, lettuce, tomato, avocado, and mustard.
3. Lentil soup with a side of mixed greens salad and a whole grain roll.
4. Brown rice bowl with stir-fried tofu, broccoli, carrots, and a teriyaki sauce.
Afternoon Snack:
1. Sliced apple with a spread of almond butter and a sprinkle of cinnamon.
2. Edamame beans sprinkled with sea salt.
3. Greek yogurt parfait with layers of granola, mixed berries, and a drizzle of honey.
4. Air-popped popcorn seasoned with nutritional yeast and smoked paprika.
Dinner:
1. Grilled shrimp skewers with quinoa pilaf and roasted Brussels sprouts.
2. Baked cod fillet with roasted sweet potatoes and steamed green beans.
3. Turkey chili served over baked sweet potatoes and topped with diced avocado.
4. Whole wheat pasta with marinara sauce, lean ground turkey, and sautéed spinach.
Evening Snack (optional):
1. Sliced pear with a sprinkle of cinnamon and a few squares of dark chocolate.
2. Celery sticks filled with almond butter and topped with raisins.
3. A small handful of mixed nuts (such as almonds, cashews, and pistachios).
4. Herbal tea with a squeeze of lemon and a small piece of cheese.
These meal ideas offer a variety of nutrients while keeping the overall calorie intake in check for a healthy and balanced diet.
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starting ur fitness girlie era⋆.ೃ࿔*:･🌷
starting ur fitness girlie era is actually super easy! its consistency and discipline where most ppl struggle. i hope this post can help make the sustenance of ur fitness girlie era super easy and fun + some fun working out resources to start ✨
FOR CLARITY ;
when starting anything, the most important thing, although cliche is starting from a place of love rather then hate. it feels better and is more sustainable in the long run.
be clear on your goals for ur fitness girlie era. is this something that u wanna maintain in ur day to day life for general health? do you wanna gain/lose some weight? do you just wanna be stronger?
knowing what ur trying to achieve makes finding workouts that target your goal specifically more easy (the more specific the better)
WHERE DOES NUTRITION COME INTO PLAY ;
you should be fueling ur body properly in order for ur body to function well when ur in ur fitness girlie era. if ur goal for example is to gain weight but u notice that u have a habit to eat very little, make a log.
WIEIAD LOG (NUTRITION CONTINUED) ;
i started a what i eat in a day log for a couple reasons. one bcuz i love lists and documenting things about myself, and two bcuz i wanted to make sure that i was eating well and eating good quality foods. bcuz i notice that when i eat well -> i feel well.
eat to fuel your body, dont eat just to eat
include fresh foods
make sure that you eat healthy portions (calling four almonds a meal is NOT healthy, and calling six pizza pies a meal is NOT healthy)
overall just be mindful of what u decide to fuel your body with. an easy drink that helps to be mindful with what u fuel ur body with is with SMOOTHIES.
im so sick of ppl sleeping on smoothies cuz if u dont like to directly eat vegetables or if u want an easy way to intake fresh fruits and veggies smoothies are the way to GO.
ROMANTICIZATION ;
the fun part of the whole journey, romanticization. made a pinterest board for ur fitness journey aesthetic and make it super pretty. invest in cute workout clothes to motivate urself to workout.
formulate a playlist for ur workout, something that gives u energy and motivates you. find a workout class or a youtube channel that you love. dont make working out BORING. get a workout buddy, make some video diary entries about working out/ur workout for the day.
make a blog that records whatever workout that u did. find fun ways to work out, like dancing or going on hot girl walks. create an atmosphere where u can work out and treat the time that u spend working out as a time to nurture and nourish your body.
PATIENCE AND PERSISTENCE ;
motivation isnt going to get u through a sustainable fitness girl journey, motivation can only get you so far. its DISCIPLINE that gets you the results that you want and consistency.
be patient with yourself even if u fall off ur routine and grind, ur only human so let yourself live. as long as you dont make falling off a habit, you'll be okay.
make sure that u emphasize the mind -> body connection bcuz thats super important. working out is not just about working up a sweat; it's about connecting with your body and embracing the mind-body connection.
FUN AND EFFECTIVE WAYS TO WORKOUT ;
le sserafim workout - i've done the le sserafim workout once or twice and it absolutely destroyed me 💀 but in a good way. its challenging but its also rly effective so i recommend.
dancing - if ur into dancing, find a way of dancing that u enjoy to do. some examples include ; ballet, kpop dances, jazz etc
join a sport - join a sport with a friend to make it more fun! but theres lots of different sports that u can play and not only is it good for ur health, but its also super fun
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♡ I hope you learn to love yourself and you gain lots of confidence soon because you deserve it, you’re lovely ♡
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roze 🦋🍓✨
★ twitter | ko-fi | ig | prints ★
#art#illustration#artists on tumblr#black girl magic#naoart#pink#pink aesthetic#soft black women#soft black girls
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