take ya vitamins
rule: take your daily vitamins in the morning and at night
some good vitamins for protection -
β₯ calcium (when you arenβt getting enough in your diet, take some calcium pills to keep your bones strong and from being brittle)
β₯ melatonin (if you have insomnia, like me, melatonin can help with falling asleep)
β₯ iron (itβs easy to get this through red meat or green vegetables, but for vegetarians or people who get enough, iron vitamins are good to get the essential component of hemoglobin, which carries oxygen in red blood cells)
β₯ fish oil (helps hair and nail growth)
β₯ fiber (fiber helps your metabolism speed up and your digestion work better, a lot of people donβt get enough of fiber in their diet so it wouldnβt hurt to take some fiber vitamins)
β₯ vitamin b-6/b-12 (another vitamin that speeds up the metabolism)
taste the rainbow
rule: you can eat as much raw fruit and veggies as you want, but keep it colorful!
the rainbow of foods -
β₯ red: heart healthy, decreases blood pressure, helps cell renewal, skin protection
βΊ one cup of bell peppers is 20 calories
βΊ one cup of apples is 65 calories
βΊ one cup of watermelon is 47 calories
βΊ one cup of red onions are 67 calories
βΊ one cup of tomatoes is 32 calories
βΊ one cup of radishes is 18 calories
β₯ orange: helps immune system, supports eyesight, antioxidants, heart healthy
βΊ one cup of carrots is 50 calories
βΊ one cup of pumpkin is 26 calories
βΊ one cup of papaya is 98 calories
βΊ one cup of oranges is 85 calories
βΊ one cup of mango is 99 calories
β₯ yellow: lowers cholesterol, helps joints and tissue, supports eyesight, helps skin
βΊ one cup of corn 132 calories
βΊ one cup of banana is 133 calories
βΊ one cup of pineapple is 82 calories
β₯ green: improves digestion, helps eyesight, immune system support, bone strength
βΊ one cup of green beans is 31 calories
βΊ one cup of asparagus is 27 calories
βΊ one cup of zucchini is 17 calories
βΊ one cup of cucumber is 16 calories
βΊ one cup of broccoli is 34 calories
βΊ one cup of celery is 20 calories
β₯ indigo: helps blood flow, improves memory, anti-aging, helps urinary system
βΊ one cup of eggplant is 20 calories
βΊ one cup of grapes is 62 calories
βΊ one cup of blueberries is 85 calories
ya nasty
rule: shower/bathe everyday
hygiene routine thatβs under an hour*
β₯ set the mood - 5 mins (start up some music, set out your tools, lay out some clothes)
β₯ turn on the water - like 2 mins (make sure the water isnβt too hot, which can damage your hair and your skin, or too cold thatβll make it hard to do anything)
β₯ wet your hair, shampoo, and rinse - 3 mins (you shouldnβt shampoo everyday because itβll dry out your hair by over washing, so do it every other day)
β₯ after rinsing, condition your hair and loosely tie it with a hair tie - 2 mins (you shouldnβt immediately rinse out the conditioner so then your hair takes in the full effect of it, and by tying it you can keep it from mixing with your body wash etc)
β₯ take your loofah, or washcloth, put some body wash or soap, and exfoliate/wash your skin - 5 mins (exfoliating is important to clear away the dead skin that builds up, make sure you get every part of your body!! + if you have a vagina, please please please do not use and soaps to clean it because that can screw up itβs pH, causing yeast infections, so water and a washcloth will suffice)
β₯ [optional] when you are fully rinsed, you can shave if you want - 5 to 10 mins (use conditioner as shaving cream because it softens the hair)
β₯ now wash out the conditioner - 2 mins (be gentle, but make sure you run your fingers through your hair to detangle)
β₯ turn off the shower and dry off - 10 mins (dry off every crack and nook of your body, and although it isnβt recommended, dry off your hair with the up-do way, or by patting it dry)
β₯ moisturize! - 5 mins (use fragrance-free or gentle body lotion and moisturize your arms, legs, body etc. if you have boobs, do not neglect with safe lotion, chapped nipples are not fun! also, here you can self exam, or even when you were in the shower. my people with testis, self exam too! self examinations are key for a healthy life!)
β₯ wash face - 2 mins (with a brush, use a gentle or prescribed facial wash and wash your face)
β₯ [optional] face mask - 5 to 20 mins (i love face masks!!! i do two per week ad i should probably stop but its a nice way to self-pamper and are a lot of fun!)
β₯ tone face - 1 min (with a cloth or pad, to your face to kill bacteria, i use witch hazel and it does wonders to your skin)
β₯ while the toner dries, clean your ears or something else in your routine - 2 mins (i like to let my toner dry, so during that time i clean my ears, moisturize my lips, and apply my eyelash growth serum. i do this because my eyelashes were hella short and iβve noticed a great change, also burts bees lip balm not only repairs your lips but plumps them!)
β₯ apply moisturizer - 1 min (i use a gentle moisturizer, but i also use snail cream for my scars and whatnot, and also spray rose water because my skin gets extremely red and that calms it down. i also have rosacea soooo)
β₯ get dressed - 2 mins (if it is nighttime, put some fluffy socks on! you have one life, enjoy it! get comfy!)
β₯ gently brush your hair - 2 mins (combing is better, but donβt yank it!)
β₯ nails nails nails - 3 mins (if you havenβt, push back your cuticles and apply some oil so then they donβt dry out, jojoba oil is the best btw)
β₯ and youβre done! overall, it was around 47 minutes, but of course you can take longer
*only if you want hehehe
luxury bath for shitty days
(okay so last year i was extremely into baths and i still fucking love them, but due to my anxiety, iβve been having a shit time at taking baths. i know, this is extremely ridiculous, but i have anxiety about not seeing the water, but this is what i would do and it was hella relaxing!!)
β₯ set the mood with some music, candles, the smell of the room (aromatherapy is extremely effective! if you smell something pleasing, itβll affect your mood by sending relaxing signals to your brain, which controls everything. in fact, that works for your entire location. focus on the bathroom, dim the lights, turn on beyonce- the world can be a shit show outside, but the bathroom is your safe space for the next 30 minutes to an hour)
β₯ when you run the water (make sure its the perfect temperature), put in your bubble bath, or bath bombs, or salts, but PLEASE be careful! once again, your vagβs pH could be extremely altered! yeast infections are not fun!
β₯ optional, but sprinkle some flower petals on the surface of the water. it can be a hassle cleaning it out of the drain, but its another part of the mood. also, if you are like me and neeed something to do, set up a tablet or your phone in a safe space to play a movie or show as you relax. donβt forget a rolled-up washcloth to pad your head!
β₯ sit there and soak up! spend sometime to yourself! you could even put a face mask on but it could be accidentally wash it off.
β₯ when its time, start to drain the water, and then get up, close the curtain, and rinse off with the shower for like two minutes. this is so unwanted oils or stuff sticks to your skin. then, get out and dry off, and do the rest of the steps in the routine above! i hope you had a nice time!
**i have so much more on this topic, so if you want some more, than tell me!
vaporwave
ellievsbear
jbbartram-illu
