Fucking Excellent You Superb Little Dashbord

Lord of Mosquitos, by Rostyslav Zagornov, via ArtStation.

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:  - B1 (Thiamine)  - B12 (Cobalamin)  - B2 (Riboflavin)  - B3 (Niacin)  - B5 (Pantothenic Acid)  - B6 (Pyridoxine)  - B7 (Biotin)  - Folate  - Vitamin A  - Vitamin C  - Vitamin D  - Vitamin E  - Vitamin K

Minerals:  - Calcium  - Copper  - Iron  - Magnesium  - Manganese  - Phosphorus  - Potassium  - Selenium  - Sodium  - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function. -Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake. -Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes. B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. ­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds. B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes. B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function. - Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails. - Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation. - Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts. Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function. - All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries. Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body. - All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression. - All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol. - All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures. -Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries. Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses. -Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron. -Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu. Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption. -Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS.  -Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development. -Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans. Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system. -Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes. -Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals. -Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration. -Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium. Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system.  -Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

(Kinda) studying with my study buddys @bentostudy @bels-studyblr @starryeyedstvdy but more like having a good natter ❁◕ ‿ ◕❁

To Those Feeling Drained

Many souls are feeling drained emotionally, physically, spiritually and energetically, due to the current social and political climate. This energy transference happens via heart, mind, spirit and direct contact. The great news is that you are feeling! You are empathetic to the world of hurting souls around you. You are not closing yourself—or your gifts, off to the world in its time of need. Times like these are why we do the work. A mass awakening is happening, as it must. A sacred fire has been started. Chaos comes before order. Pain before birth. We are experiencing an energetic detox on a mass scale. Human parasites who mean us no good, are being revealed daily. These times evoke a change in the course of history, every great period has had one; this is ours. So, how do we feel, connect, share our gifts, light and works with the world in this current state without becoming drained in the process? We vibrate higher daily. That simple. There are endless modalities for vibrating higher. You may already have your favorite routine in practice; if so, keep up the great work. If not, may you be inspired and fired up to begin yours. No mistake about it, this country is at war—with itself, an energetic war, a moral war, a vibrational war, and an ethical war. In the human body, this is known as disease; at war with itself. How to cure and overcome dis-ease? We cure and overcome dis-ease by creating a suitable environment for healing and renewal to take place. Through vibrating higher daily in our food choices, physical fitness, stress control, routines, thoughts and overall mindset and lifestyle—healing, restoration, and renewal organically take place. To sum it up….. do more of what makes your mind, heart, and body come alive, restore and come back to center…..and do less of what does not. The world and your life work need you strengthened and vibrating higher now, more than ever. So feel, connect, show love, have compassion and be a light to the world. Just be mindful to vibrate higher through self-care. Recharge, release, restore, renew, nourish, and find your heart, mind and soul’s balance. Vibrating higher daily is your protection. —Lalah Delia | VibrateHigherDaily

#pokeaniweek | Day 5: Favorite Relationship

Satoshi / Ash & Pikachu

Credit: @moderndaymanifestations

Continuing in the vein of snow leopards being the most extra cats ever, here’s mom Kira being “surprised” by one of her cubs. Sisters Naphisa and Pandora were born at the Stone Zoo on May 6th. Since those videos of big cats “over-reacting” to being pounced by their cubs are so popular, I asked where this behavior comes from - are they really hamming it up, or is it genuine surprise? One of Kira’s zookeepers noted it looks a lot like her normal play behaviors, so there’s a good chance it’s one of her ways of playing with her cubs. Since most play behaviors are crucial to teaching baby animals the skills they’ll need to survive as adults, it makes sense that snow leopard play would include stalking and pouncing! 

Video courtesy of Katie, an educator at Stone Zoo in Stoneham, MA. 

last week i saw someone badly misunderstand type 2 and since today i got the results from my last blood test i thought itd be a good time to make this lil PSA

Me in my email: hi I’m going to be out sick today, I have

me internally: a crushing sense of inescapable doom and anxiety 

me in my email: food poisoning

Halloween postcard designs for my Patreons. :)