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Drink water
Sit up straight
Breathe deeply
Stay present
Be grateful
Love everything
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Daily reminders
Drink water
Sit up straight
Breathe deeply
Stay present
Be grateful
Love everything
These dumbbell core moves will give you your best abs ever. Select a set of weights between 3-6 lb.
A quick, low impact HIIT workout to slim down and tone up! Work up a sweat without the strain of high impact exercises.
Me after watching Bohemian Rhapsody for the 100th time
āComing together is a beginning. Keeping together is progress. Working together is success.ā
ā
Henry Ford
Sometimes itās better to work as a team
MICHELLE OBAMA x ELLE DECEMBER 2018š -The Oprah Issue! š
https://1966mag.com
Roasted Sweet Potatoes and Brussels Sproutsā¦RECIPE
Ingredients
1 pound Brussels sprouts, trimmed
1 large sweet potato (1 pound)
2 cloves garlic, smashed
1/3 cup olive oil
1 teaspoon cumin
¼ or ½ teaspoon garlic salt
1 teaspoon salt
pepper to taste
1 tablespoon red wine vinegar
fresh thyme, to garnish
12 Signs That Youāre in a Healthy Relationship
Many of us want to be in happy and meaningful relationships. But nowadays, in a dating scene plagued with superficiality and an abundance of choice, making a relationship long-term ā while staying sane ā is much easier said than done. That initial spark is great, but it takes a whole lot more than attraction to sustain a relationship.
How are some ways we can keep a healthy relationship and ensure longevity with our partners, you ask? Psych2Go has a list for you. Here are 12 signs that you and your partner are in a healthy relationship.
1.You Communicate Openly
A great relationship starts with transparency! Do you feel free to communicate about anything with your partner, from personal needs to taboo topics? Do you and your partner take the time to listen and empathize with each other? If so, you have a crucial component to a great relationshipā¦
CONTINUE READING HERE
12 Steps For Self Care
If it feels wrong, donāt do it
Say exactly what you mean
Donāt be a people pleaser
Trust your instinctsĀ
Never speak bad about yourself
Never give up on your dreams
Donāt be afraid to sayĀ ānoā
Donāt be afraid to sayĀ āyesā
Be KIND to yourself
Let go of what you canāt control
Stay away from drama & negativity
LOVE
Meal Plan Tips!
This is what I use as a guide for my diet plan. I am actually pretty picky myself so my diet consists of mostly the same foods all the time, but itās good to switch it up! The stuff in bold is what I prefer lol like I said this is a āguideā and the key is to make sure you are eating clean and well rounded. My sister wrote this plan for me as she is a personal trainer and nutritionist. Donāt be afraid to be creative and try new things! You will find what works best for you. Ā
PROTEINS
Chicken Breast (Boneless/Skinless)
Turkey Breast
Lean Ground Turkey
Salmon
Tuna
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Lean Ham
Egg Whites or Substitutes
Non-fat Cottage Cheese
Ahi
Pork Tenderloin
Filet Mignon
Tofu
High Quality Protein Powder
**Remember Muscle=Metabolism! Every time you eat protein you are feeding your muscles which speeds up your metabolism.
***BUT donāt over eat your protein and always try to eat the leanest kinds of protein. The more you are working out, the more protein you should have in your diet.
VEGETABLES
**You can eat as many green veggies as you want all day long!
Broccoli-My personal favorite.
Asparagus
Romaine Lettuce
Spinach
Carrots
Cauliflower
Green Beans
Green Peppers
Mushrooms
Tomatoes
Peas
Brussel Sprouts
Artichoke
Cabbage
Celery-VERY good for weight loss.
Zucchini
Cucumber
Onion
Bell Peppers
Squash
**Always try to eat fresh veggies! Frozen is ok but canned is not great.
***Try to stay away from corn, it is a vegetable BUT your body canāt process it very well and it slows down your metabolism.
Carbohydrates
(1 serving=the size of your clenched fist)
Red Baked Potato
Sweet Potato
Yams
Pumpkin- Another favorite! Add a little cinnamon and a dash of stevia to kill a sweet tooth!
Steamed Brown Rice
Steamed Wild Rice
Whole Wheat Pasta
Oatmeal (plain!!! Not packaged! Add fruit if you canāt eat it plain.)
Beans (black, garbanzo, pinto, or kidney)
Strawberries
Apples
Melons
Oranges
½ banana
Greek Yogurt (nonfat)
Whole Wheat bread
High Fiber Cereal
Rice Cakes
Whole Grains
Cream of Wheat
**Make sure you cut your carbs out after 5pm and stay away from white carbs (white rice, white bread, white tortilla, etc.)
Good Fat Sources
**Use these sparingly but make sure to include some in your diet. The earlier in the day you eat these is better!
½ Avocado
Sunflower Seeds
Pumpkin Seeds
Cold Water Fish (Tuna, Salmon, etc.)
Natural Peanut Butter
Almond Butter!
Low-Fat Cheese
Low-Fat Salad Dressing (Balsamic Vinaigrette or and Vinaigrette is good!)
Raw Nuts
Olives
Olive Oil (Cook with this NO BUTTER!!)
Safflower Oil
Canola Oil
Sunflower Oil
Flax Seed Oil (The healthiest!)
**These are your EFAās (Essential Fatty Acids) the more you workout the better it is to have these because it helps you burn bad fats more efficiently.
FOODS TO AVOID!!!
BUTTER
FRIED ANYTHING!
MAYONNAISE
SWEETS
WHOLE FAT DAIRY PRODUCTS
SOUR CREAM
NOTES TO REMEMBER
**Drink lots of water! Always have water in your hand! You should be going to the bathroom every 15-20 minutes. Lol. DO NOT drink soda or juices or energy drinks. You can drink unsweetened green tea. Your urine should be very light colored.
**Prepare your meals ahead of time so they are ready when it is time to eat.
**Eat every 3 hours to make sure you are keeping your metabolism high! Make sure you are consuming protein every 3 hours.
**Eat before you get hungry!! This will prevent you from overeating.
***Remember no carbs at dinner!
***HAVE A CHEAT DAY! Take one day off a week so that your body has to keep guessing and you donāt plateau. This also helps you stay motivated.
6 MEALS A DAY
Breakfast: 1 Protein, 1 Carb, 1 EFA (Good Fat)
(3 hours laterā¦)
Snack: Protein Shake (You can also have a handful of raw almonds or veggies)
(3 hours laterā¦)
Lunch: 1 Protein, 1 Carb, Veggies, 1 EFA (Good Fat)
(3 hours laterā¦)
Snack: Protein Shake
(3 hours laterā¦)
Dinner: 1 Protein, 1 Veggie
(3 hours laterā¦)
After Dinner: I always have a protein shake after a workout which is after dinner because I typically go around 8 or 9pm. Also, you can have one if you feel hungry before bed.Ā
š„š„š„
Beet consumption will help to support the liver, bile ducts andĀ gallbladder and influence fat metabolism ā” https://www.ahealthblog.com/z6z6
Balsamic-Glazed Steak Rolls š„©
Ingredientsš:
8 thin slices sirloin or flank steak (length and width according to personal preference)
Extra-virgin olive oil
Salt and freshly ground black pepper
Fresh rosemary, chopped
1 red bell pepper, sliced into thin strips
1 green bell pepper, sliced into thin strips
1 medium zucchini, sliced into thin strips
1 medium yellow onion, halved and then thinly sliced
A few white button or cremini mushrooms, cut into thin strips
For the Rosemary Balsamic Glaze:
1 teaspoon extra-virgin olive oil
1 large clove garlic, minced
¼ cup dark balsamic vinegar
2 tablespoons dry red wine
2 teaspoons brown sugar
2 sprigs fresh rosemary
¼ cup Progresso⢠beef-flavored broth
Prepš©š»āš³:
Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly ground black pepper and some chopped fresh rosemary.
Heat one tablespoon of extra virgin olive oil in a skillet over medium-high heat and cook the vegetables until crisp-tender, seasoning with salt and pepper.
Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled up the end of the vegetables are sticking out of each end of the steak roll.
Roll it up, and secure it with a toothpick. Repeat for each steak roll.
For the rosemary balsamic glaze: Heat the olive oil in a small saucepan over medium-high heat. Add the garlic and cook for one minute, until fragrant. Add the balsamic vinegar, red wine, brown sugar and the rosemary sprigs and bring to a rapid boil. Reduce the heat and simmer uncovered for 5 minutes. Add the broth, return to a boil, reduce the heat to low and simmer for another 15 minutes. Discard the rosemary sprigs.
Prepare the grill and grill on each side for about 2 minutes or according to desired doneness. Do the same if cooking them in a skillet, frying over medium-high heat until done.
Serve immediately drizzled with the rosemary balsamic glaze. Baked potatoes make a great accompaniment.
Source: table spoon
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