lipoic acid

- Softy’s Guide to The Ordinary’s Anti-Oxidants -


Antioxidants are amazing and will change your life, so it’s super exciting that The Ordinary has started selling these. BASICALLY, Antioxidants stop oxidation. Oxidation is a process in which oxygen causes damage to cells. So antioxidants help to prevent and repair this damage to your body’s tissue and cells.

Antioxidants can help with:

-          Anti-inflammation

-          Skin firming

-          Reduced appearance of wrinkles

-          Scar treatment

-          Repair of sun damage

Resveratrol 3% + Ferulic Acid 3% - so  Resveratrol & Ferulic Acid are both very powerful antioxidants in skincare, and this product has really good percentages in them, so this is a great all around antioxidant to add to your routine.

EUK 134 0.1% - THISSS!!! This product is a game-changer. EUK 134 mimics two very popular (but expensive) products called superoxide dismutase and catalase. It is fantastic at fighting free radicals, getting rid of hydrogen peroxide and turning oxygen into water and oxygen. The coolest part about this product is that it’s self-regenerating, so it works for a long time. SO, pretty much this product has incredible ingredients for the price.

*HOWEVER, don’t use with strong acids, as this can break the product down and diminish effectiveness

Alpha Lipoic Acid 5% - very powerful antioxidant (only use a little bit, at night, a couple times a week), absorbs really well into the skin, restores skin appearance, texture & tone (T.O. even claims that it “can give you a glow overnight after a single application”)

*use sunscreen if you use this product!!!

*Diclaimer: as alwayyyysssss, patch test to see which product works best for you!! 

Another The Ordinary haul, because what’s self control?

🌟 Niacinamide 10% + Zinc 1% restock: this product has been great for treating what I suspect to be some level of fungal acne on my forehead 👍

💧 Hyaluronic Acid 2% + B5: always on the search for hydrating products (it actually looks like they sent me an extra on of these. Woohoo!)

☕️ Caffeine Solution 5% + EGCG: I suffer from allergies and impaired fluid balance, so I often wake up with puffy eyelids

💡 Alpha Lipoic Acid 5%: strong antioxidant? Yes please

🌱 100% Plant-Derived Squalane: I was simply curious about this one. It’s apparently good with fungal acne, so I decided to experiment with it


How to target the first signs of aging, stat.

Last we checked, there was no course in college on skincare. With so many skincare products out there designed for those with mature skin, what’s a millennial to do? Dr. Perricone designed a four-piece line just for the special needs of twentysomethings called the PRE:EMPT SERIES. The backbone of this collection? His proprietary NRF2 ANTIOXIDANT SUPPORT COMPLEX, composed of phytonutrients turmeric, olice leaf, green tea, and cress sprouts. Below, we break down some of the most common skin #goals and their dermatologist-designed solves from the line. (You can thank us later when someone mistakes you for a member of Gen Z.) KELLEY HOFFMAN

Skin #Goal: Lessen the appearance of pores

Solution: Perricone MD PRE:EMPT SERIES Exfoliating Pore Refiner

This gentle exfoliator resurfaces and clarifies to reveal smoother-looking skin, while DMAE helps tighten the look of pores instantly and over time.

Skin #Goal: Visibly soften fine lines

Solution: Perricone MD PRE:EMPT SERIES Skin Perfecting Serum

Best applied after the Exfoliating Pore Refiner, this potent treatment targets fine lines with alpha lipoic acid and peptides—and also contains the highest concentration of the proprietary NRF2 ANTIOXIDANT SUPPORT COMPLEX.

Skin #Goal: Fight dryness and dullness

Solution: Perricone MD PRE:EMPT SERIES Oil-Free Hydrating Cream

The perfect next step after the Skin Perfecting Serum, this lightweight hydrator contains hyaluronic acid to nurture skin without clogging pores—and leaves your complexion glowing, thanks to vitamin C ester.

Skin #Goal: Look less tired

Solution: Perricone MD PRE:EMPT SERIES Brightening Eye Cream

The light-reflecting pearls in this formula instantly offer a more refreshed appearance, while caffeine targets puffiness.


detailed vegan nutrient list (every nutrient necessary for humans to thrive)

i’ve been recieving a lot of requests to make my vegan nutrition list rebloggable, so here’s an amazing reference list of plant based nutrition (also available on my vegan nutrition page:

VITAMIN A/BETA-CAROTENE – açaí, alfalfa sprouts, apricots, avocados, bananas, broccoli, cabbage, cacao/chocolate, cantaloupe, carrots, cayenne pepper, celery, cherries, chlorella, garlic, grapefruit, green vegetables (leafy), green peppers, honeydew, kale, kelp, lucuma powder, mango, nori, oranges, papaya, parsley, peas, persimmons, pineapple, prunes, pumpkin, spinach, spirulina, sprouts (all), sweet potato, tomato, watermelon, wheat, winter squash, wheatgrass, yams, yellow fruits, yellow squash and yellow vegetables
VITAMIN B-1/THIAMINE – açaí, alfalfa sprouts, almonds, avocados, barley, beans, broccoli, cacao/chocolate, chlorella, dates, figs, garlic, grains (all), greens (all), kelp, lentils, nutritional yeast, onions, parsley, peas, pecans, prunes, raisins, seeds (all), soy, spirulina, sprouts (all), vegetables (all), wheatgrass, wild rice and yams
VITAMIN B-2/RIBOFLAVIN – alfalfa sprouts, apples, apricots, asparagus, avocados, bananas, beans, black currants, broccoli, cacao/chocolate, cashews, cherries, chlorella, dates, figs, garlic, grains (all), green vegetables (leafy), kelp, mushrooms, nutritional yeast, nuts, okra, onions, parsley, pineapple, prunes, seeds (all), soy, spirulina, sprouts (all), watercress, watermelon, wheatgrass and wild rice
VITAMIN B-3/NIACIN – alfalfa sprouts, almonds, apricots, asparagus, avocados, bananas, cacao/chocolate, cantaloupe, chlorella, corn, dates, figs, garlic, grains (all), green vegetables (leafy), kelp, lucuma powder, mushrooms, nutritional yeast, nuts, onions, parsley, peas, plums, potato, prunes, raspberries, rice (brown/wild), seeds (all), squash, soy, spirulina, sprouts (all), strawberries, tomato, tempeh, watermelon and wheatgrass
VITAMIN B-5/PANTOTHENIC ACID (destroyed by heat) – alfalfa sprouts, almonds, asparagus, avocados, beans, broccoli, cabbage, cacao/chocolate, carrots, cauliflower, chlorella, corn, flax (oil/seeds), grains (all), green vegetables, legumes, mushrooms (shiitake), nutritional yeast, nuts, oats, onions, oranges, papaya, peas, pineapple, potato, seeds (all), soy, spirulina, sprouts (all), tomato, walnuts, watermelon, wheatgerm, wheatgrass and yams
VITAMIN B-6/PYRIDOXINE (destroyed by heat) – alfalfa sprouts, apples, asparagus, avocados, bananas, barley, beans, beets, bell peppers, blueberries, buckwheat, cabbage, cantaloupe, carrots, chlorella, corn, flax (oil/seeds), grains (all), grapes, green vegetables (leafy), lemon, mango, mushrooms, nutritional yeast, nuts, onions, oranges, peas, plum, prunes, raisins, squash, soy, spirulina, sprouts (all), sweet potato, tomato, watermelon, wheatbran, wheatgerm, wheatgrass and yams
B-12/CYANOCOBALAMIN (destroyed by heat) – barley, beans, chlorella, dulse, grains (all), grapes (concord), kelp, mustard greens, nori, nuts, plums, prunes, sauerkraut (unpasteurized), seeds (all), soy, spirulina, sprouts (all), wheatgerm and wheatgrass and EAT LOTS OF UNWASHED (i.e., some soil intact) ORGANIC FRUITS AND VEGETABLES. You can also add Red Star nutritional yeast to your meals.
B-15/PANGAMIC ACID (destroyed by heat) – almonds, apricot seeds, brown rice, cabbage, chlorella, grains (all), juniper berries, nutritional yeast, nuts, pumpkin seeds, sesame seeds (all), sprouts (all), sunflower seeds, unwashed vegetables and wheatgrass
B-17/AMYGDALIN/LAETRILE (destroyed by heat) – almonds, apple seeds, apricot kernels, barley, blackberries, brown rice, buckwheat, cherry seeds, chia seeds, celery, chlorella, cranberries, elderberries, flax (oil/seeds), garlic, grains (all), macadamia, millet, mung beans, nectarine seeds, oats, peach seeds, pear seeds, plum seeds, raspberries, rye, sesame seeds, sprouts (all), strawberries and wheatgrass
BIOTIN (B Complex) – alfalfa sprouts, almonds, bananas, beans, brown rice, chlorella, corn, fruits (all), grains (all), green vegetables (leafy), grapes, nutritional yeast, nuts, okra, peanuts, raisins, seeds (all), soy, spirulina, strawberries, wheatgerm and wheatgrass
CHOLINE (B Complex) – avocados, beans, bean sprouts, cabbage, cauliflower, chlorella, corn, fruits (all), grains (all), green beans, green vegetables (leafy), hemp (milk/oil/powder/seeds), lentils, nutritional yeast, nuts, peanuts, peas, seeds (all), soy, spinach, wheat, wheatgerm and wheatgrass
FOLIC ACID (B Complex) (destroyed by heat) – alfalfa sprouts, apricots, asparagus, avocados, beans, beet greens, broccoli, buckwheat sprouts, cantaloupe, cauliflower, chlorella, citrus fruits, cucumber, grains (all), grapes, green vegetables (leafy), kelp, oranges, papaya, peas, pecans, plums, prunes, raisins, rye, soy, spinach, spirulina, sprouts (all), sunflower seeds, sweet potato, walnuts, wheatgerm and wheatgrass
INOSITOL (B Complex) – alfalfa sprouts, almonds, artichokes, barley, beans, beets, blackberries, Brussels sprouts, cabbage, cantaloupe, chlorella, corn, fruit (all), garlic, grains (all), hemp (milk/oil/powder/seeds), lima beans, nutritional yeast, nuts, oatmeal, oats, onions, oranges, peanuts, peas, raisins, spirulina, sunflower seeds, vegetables (all), wheatgerm and wheatgrass
PABA/PARA-AMINOBENZOIC ACID (B Complex) – beans, brown rice, chlorella, grains (all), green vegetables (leafy), molasses (unrefined), mushrooms, nutritional yeast, spinach, wheatbran, wheatgerm and wheatgrass
VITAMIN C/ASCORBIC ACID (destroyed by heat) – alfalfa sprouts, apples, asparagus, beets, berries (all), broccoli, cabbage, cacao/chocolate, cantaloupe, cauliflower, celery, cherries, chlorella, citrus fruits, cucumber, garlic, grapefruit, green vegetables (leafy), green peppers, guava, honeydew, kale, kelp, kidney beans, kiwi, kumquats, lemon, lime, lucuma powder, lychee, mango, onions, oranges, papaya, parsley, peas, persimmons, pineapple, potato, radish, raspberries, spinach, spirulina, sprouts (all), strawberries, sweet potato, tomato, watercress, watermelon, wheatgrass and yams
VITAMIN D/CALCIFEROL – alfalfa sprouts, avocados, basil, carrots, chlorella, fenugreek (powder/seeds), garlic, green vegetables (leafy), mushrooms (shiitake), papaya, parsley, seeds (all), spirulina, sunflower seeds, SUNLIGHT, sweet potato, watercress and wheatgrass
VITAMIN D2/ERGOCALCIFEROL – alfalfa sprouts, chlorella, spirulina, SUNLIGHT, yeast
VITAMIN E/TOCOPHEROL – açaí, alfalfa sprouts, almonds, apples, asparagus, avocados, barley, blackberries, broccoli, brown rice, cacao/chocolate, carrots, cherries, chlorella, corn, dandelion greens, dulse, flax (oil/seeds), fruit (all), grains (all), green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, leeks, nuts, oats, olive oil, oranges, parsley, parsnips, peanuts, quinoa, seeds (all), spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potato, tomato, vegetable oils, wheatgerm and wheatgrass
VITAMIN F/UNSATURATED FATTY ACIDS (destroyed by heat) – açaí, almonds, avocados, chlorella, fruits (all), garlic, ginger, nuts, olive oil, oranges, parsley, peanuts, pecans, root vegetables, seeds (all), soy, spinach, spirulina, sprouts (all), sunflower seeds, vegetable oil, wheatgerm, wheat and wheatgrass
VITAMIN K/PHYLLOQUINONE – alfalfa sprouts, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne pepper, chlorella, corn, ginger, grains (all), green vegetables (leafy), kale, kelp, mushrooms, oats, oatmeal, oats, peas, potato, root vegetables, rye, safflower oil, seaweed, soy, spinach, strawberries, wheatgerm and wheatgrass
VITAMIN P/BIOFLAVONOIDS (destroyed by heat) – apricots, blackberries, buckwheat, cherries, chlorella, citrus fruits (inner rind), currants, grapefruit, grapes, juniper berries, lemon, oranges, parsley and plums
VITAMIN T (very little known) – alfalfa sprouts, chlorella, plantain, sesame seeds, sesame butter (raw) and some vegetables oils
VITAMIN U (very little known) – alfalfa sprouts, cabbage (raw), celery (raw), chlorella and green vegetables (leafy and raw)
ALLYL SULFIDES – chives, garlic, leeks and onions
ALPHA-CAROTENE – berries (all), broccoli, carrots, chlorella, corn, green vegetables (leafy), oranges, peaches, pumpkin, seaweed and sweet potatoes
ALPHA-LIPOIC ACID – broccoli, potatoes and spinach
ANTHOCYANINS – black currants, blueberries, cherries, cranberries, raspberries, red cabbage and strawberries
ARGININE – apples, apricots, beans, berries (all), cacao/chocolate, coconut, eggplant, grains (all), nuts, pineapple, seeds (all), strawberries, tomato and vegetables (except celery and turnips)
BETA-SITOSTEROL – açaí, chlorella, fruits (all) and green vegetables (leafy)
BIOFLAVONOIDS – apricots, blackberries, black currants, blueberries, buckwheat, cantaloupe, cherries, citrus fruits, citrus skins (inner rind), cranberries, elderberries, gooseberries, grapefruit, huckleberries, lemon, onions, papaya, parsley, peppers, persimmons, plums, prunes, pomegranate, raisins, raspberries, red grapes (with seeds), strawberries, tomato and walnuts
BORON – alfalfa sprouts, almonds, apples, beans, cabbage, carrots, dates, filberts, grapes, green vegetables (leafy), hazelnuts, kelp, pears, plums, prunes, raisins, soy and wheat
CATECHIN – berries (all), black tea, cacao/chocolate, green tea and rhubarb
CALCIUM – açaí, alfalfa sprouts, almonds (234 milligrams per 100 gram serving), apricots, avocados, beans, brazil nuts, broccoli, cabbage, carob, carrots, cauliflower, celery, chickpeas (150 milligrams per 100 gram serving), chlorella, coconut, cornmeal, dandelion greens, dulse, figs, filberts, grains (all), green vegetables (leafy), hazelnuts, hemp (milk/oil/powder/seeds), hijiki sea vegetable (1,400 milligrams per 100 gram serving), kelp, lemon, lentils, lettuce, lucuma powder, maca powder, mango, mesquite powder, millet, miso, nuts, oats, onions, oranges, parsley (203 milligrams per 100 gram serving), prunes, raisins, seaweed, sesame seeds (1,160 milligrams per 100 gram serving), soy (226 milligrams per 100 gram serving), spirulina, sprouts (all), sunflower seeds, watercress, wheatgrass, and yams
CHLORINE – alfalfa sprouts, avocados, bananas, beets, blackberries, Brussels sprouts, cabbage, carrots, celery, chlorella, coconut, cucumber, dandelion greens, dates, eggplant, figs, kale, kelp, lettuce, mushrooms, oats, onions, peaches, peas, pineapple, radish, spinach, spirulina, sprouts (all), strawberries, sunflower seeds, sweet potato, swiss chard, tomato, watercress, watermelon, wheat and wheatgrass
CHLOROPHYLL – blue-green algae, chlorella, spirulina and wheatgrass
CHROMIUM – apples, bananas, barley, basil, beans, beets, black pepper, broccoli, cacao/chocolate, carrots, chlorella, corn oil, dulse, garlic, grains (all), grapes, hemp (milk/oil/powder/seeds), kelp, mineral water, mushrooms, nutritional yeast, onions, oranges, raisins, seaweed, spirulina, tomato, walnuts and wheatgrass
COBALT – alfalfa sprouts, apricots, broccoli, chlorella, dulse, garlic, green vegetables (leafy), kelp, seaweed, spinach, spirulina, wheat, wheatgerm and wheatgrass
COENZYME Q10/UBIQUINONE – almonds, grains (all) and spinach
COPPER – açaí, alfalfa sprouts, almonds, apricots, avocados, barley, beans, beets, brazil nuts, broccoli, buckwheat, cacao/chocolate, cauliflower, chlorella, filberts, garlic, grapes, green vegetables (leafy), grains (all), hazelnuts, kelp, lentils, millet, mushrooms, nuts, oats, parsley, peas, pecans, plums, pomegranate, prunes, raisins, seaweed, soy, spirulina, sunflower seeds, tomato and walnuts
CRYPTOXANTHIN – apples, apricots, corn, green peppers, lemon, oranges, papaya, paprika, persimmons and starfruit
CURCUMIN – cumin seeds and turmeric
CYSTEINE – brazil nuts, soy and whole wheat
ELLAGIC ACID – apples, black currants, black walnuts, cherries, cranberries, grapes, pomegranate, raisins, raspberries and strawberries
FIBER – cacao/chocolate, chlorella, fruits (all), lucuma powder, lychee, maca powder, mesquite powder and vegetables (all)
FLAVONOIDS – cacao/chocolate, fruits (all) and vegetables (all)
FLUORINE (destroyed by heat) – alfalfa sprouts, almonds, avocados, beet greens, black tea, black-eyed peas, Brussels sprouts, cabbage, carrots, cauliflower, chlorella, dandelion greens, dates, endive, garlic, green tea, green vegetables (leafy), kelp, mustard greens, nuts, oats, parsley, rye, seaweed, seeds (all), spinach, tomato, turnip greens, watercress, wheat and wheatgrass
FRUCTO-OLIGOSACCHARIDES – artichokes, bananas, barley, garlic, onions and tomato
GAMMA-LINOLENIC ACID – black currant seed oil and borage seed oil
GERMANIUM – aloe vera, barley, chlorella, garlic, mushrooms (shiitake) and oats
GLUTAMIC ACID – dates and mushrooms (shiitake)
GLUTAMINE – oats, parsley and spinach
GLUTATHIONE – apples, asparagus, avocados, broccoli, cantaloupe, carrots, cauliflower, garlic, onions, parsley, peaches, potato, spinach, sprouts (all), strawberries, tomato, walnuts, watermelon and winter squash
GLYCINE – avocados, oats, wheatgerm and whole wheat
HESPERIDIN – berries (all), buckwheat, grapefruit, lemon and oranges
HISTIDINE – apples, beans, nuts, papaya, pineapple, seeds (all) and vegetables (except celery, radish and turnip)
INDOLES – Brussels sprouts, cabbage, cauliflower, kale, mustard greens and radish
IODINE – apples, artichokes, asparagus, beans, beets, blueberries, Brussels sprouts, cabbage, carrots, celery, chives, chlorella, citrus fruit, coconut, dulse, eggplant, garlic, green peppers, kale, kelp, mustard greens, onions, peanuts, pears, pineapple, sea salt, seaweed, sesame seeds, soy, spinach, squash, strawberries, swiss chard, tomato, turnip, watercress, watermelon and wheat
IRON (consuming foods rich in VITAMIN C while consuming the following foods will INCREASE iron absorption) – açaí, alfalfa sprouts, almonds, apricots, artichokes, asparagus, bananas, beans, beets, blackberries, blackstrap molasses, bran flakes, cacao/chocolate, carrots, cashews, cherries, chick peas (cooked), chlorella, dandelion greens, dates, dried fruit, dulse, figs, grains (all), grapes, Grape Nuts, green peppers, green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, lentils, lucuma powder, maca powder, mango, mesquite powder, millet, nutritional yeast, oatmeal, onions, parsley, pecans, persimmons, pinto beans (cooked), pistachio nuts, plums, prunes, pumpkin seeds, raisins, seeds (all), seaweed, shallots, soy, spirulina, sprouts (all), squash, sunflower seeds, swiss chard, walnut, wheatgerm, wheatgrass and yams
ISOFLAVONES – alfalfa sprouts, berries (all), broccoli, cabbage, carrots and soy
ISOLEUCINE – apples, apricots, beans, dates, figs, nuts, peaches, pears, persimmons, rye, seeds (all), strawberries, tomato and vegetables (except celery, lettuce and radish)
KAEMPFEROL – asparagus, beets, cauliflower, dill, grapefruit and strawberries
LECITHIN – beans, grains (all) and nutritional yeast
LEUCINE – apples, apricots, dates, figs, grains (all), nuts, peaches, pears, seeds (all), strawberries, tomato and vegetables (except celery, lettuce and radish)
LIGNINS – flax (oil/seeds)
LIMONENE – caraway seeds, celery seeds, grapefruit, lemon, oranges and tangerines
LITHIUM – dulse, eggplant, green vegetables (leafy), kelp, peppers and tomato
LUTEIN – apples, apricots, beets, broccoli, Brussels sprouts, carrots, chlorella, collard greens, corn, cranberries, kale, kiwi, lettuce, mustard greens, orange juice, orange peel, paprika, peaches, peas, potato, pumpkin, raisin, red grapes, red peppers, spinach, spirulina, tomato, turnip greens, winter squash and zucchini
LYCOPENE – apricots, carrots, chlorella, grapefruit (pink), green peppers, guava, tomato and watermelon
LYSINE – aloe vera, apples, apricots, avocados, bananas, beans, cantaloupe, dates, figs, grains (all), grapefruit, nuts, oranges, papaya, peaches, pears, persimmons, pineapple, seeds (all), strawberries, tomato and vegetables (all)
MAGNESIUM – açaí, alfalfa sprouts, apples, apricots, artichokes, avocados, bananas, beans, beets, broccoli, cacao/chocolate, cantaloupe, carrot, cauliflower, celery, chlorella, coconut, corn, dandelion greens, dates, dulse, fenugreek (powder/seeds), figs, garlic, grains (all), grapefruit, grapes, green vegetables (leafy), hemp (milk/oil/powder/seeds), lemon, lentils, mango, mesquite powder, mushrooms, nuts, oranges, paprika, parsley, peaches, pears, peppers, pineapple, plums, prunes, rice (brown/wild), seeds (all), sesame seeds, spirulina, sprouts (all), squash, strawberries, sunflower seeds, sweet potato, tomato, watercress, watermelon, wheat and wheatgrass
MANGANESE – alfalfa sprouts, apples, apricots, avocados, bananas, beans, beet greens, beets, blackberries, blueberries, broccoli, cacao/chocolate, carrots, celery, chives, chlorella, cucumber, dandelion greens, grains (all), grapefruit, green vegetables (leafy), kelp, legumes, mango, nuts, oats, oranges, parsley, peas, persimmons, pineapple, plums, prunes, seaweed, seeds (all), soy, spirulina, sweet potato, walnuts, watercress, wheatgrass and yams
METHIONINE – apples, apricots, bananas, brazil nuts, brown rice, Brussels sprouts, cabbage, cantaloupe, cauliflower, chives, dates, figs, garlic, grains (all), lentils, nuts, onions, oranges, papaya, peaches, pears, persimmons, pineapple, sesame seeds, soy, strawberries, sunflower seeds, tomato and watercress
METHYL-SULFONYL-METHANE/MSM – aloe vera, pine nuts and rain-watered fruits/vegetables (unwashed)
MOLYBDENUM – apricots, beans, cantaloupe, carrots, chlorella, garlic, grapes, green vegetables (leafy), grains (all), legumes, raisins, seaweed, spirulina, strawberries, sunflower seeds and wheatgrass
MONOTERENES – basil, broccoli, carrots, citrus fruits, eggplant, parsley, peppermint, tomato and yams
OMEGA FATTY ACIDS – açaí, beans, black currant seed oil, blue-green algae, borage seed oil, cabbage, canola oil, flax (oil/seeds), chlorella, corn, green vegetables (leafy), hemp (oil/seed/powder/milk), pine nuts, pumpkin seeds, sesame seeds, soy, sprouts (all), squash, vegetable oils, walnuts and wheat
PECTIN – apples, bananas, blueberries, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, figs, grapefruit, lima beans, mustard greens, onions, turnip greens and watercress
PHENYLALANINE – almonds, apples, apricots, avocados, bananas, beans, beets, carrots, figs, grains (all), nuts, parsley, peaches, pears, persimmons, pineapple, seeds (all), strawberries, tomato and vegetables (except lettuce and radish)
PHOSPHOROUS – açaí, alfalfa sprouts, almonds, apricots, asparagus, bananas, beans, beet greens, broccoli, cabbage, celery, chlorella, coconut, corn, dates, dried fruits, dulse, grains (all), garlic, grains (all), green vegetables (leafy), kale, kelp, lentils, mango, nuts, oats, onions, parsley, peas, pistachio nuts, potato, pumpkin seeds, raisins, rice (brown/wild), seaweed, sesame seeds, seeds (all), spirulina, sprouts (all), swiss chard, watercress, wheatgerm and wheatgrass
POTASSIUM (destroyed by excessive heat) – açaí, almonds, apples, apple cider vinegar (unpasteurized), apricots, avocados, bananas, beans, beet greens, black currants, blueberries, broccoli, cabbage, cantaloupe, carrots, cherries, chlorella, citrus fruits, cucumber, dandelion greens, dates, dulse, figs, garlic, grains (all), grapes, green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, lentils, lychee, mango, mesquite powder, mung beans, onions, oranges, papaya, peaches, pecans, pistachio nuts, plantain, potato, prunes, pumpkin seeds, raisins, sesame seeds, spirulina, sprouts (all), sunflower seeds, tomato, turnip, watercress, watermelon, wheatgrass, winter squash and yams
PROANTHOCYANADINS/ANTHOCYANOSIDES – blackberries, blueberries, citrus fruit seeds, cherries, elderberries, grape seeds and raspberries
PROTEIN – beans, broccoli (40%), brown rice, cacao/chocolate, cauliflower (40%), chlorella, fruit (2-3%), grains (all), hemp (milk/oil/powder/seed), lentils, lucuma powder, maca powder, mesquite powder, nuts, seeds (all), soy, vegetables (all) and wheatgrass
QUERCETIN – apples, blue-green algae, black tea, broccoli, buckwheat, cherries, citrus fruits, garlic, green tea, green vegetables (leafy), onions (yellow/purple) and red grapes
RESVERATROL – grape skins and grape leaves
RIBONUCLEIC ACID/RNA – asparagus, beets, green vegetables (leafy), lentils, mushrooms, nuts and radish
RUTIN – apricots, blackberries, buckwheat, cherries, citrus fruit peels (inner rind) and hawthorn berries
SELENIUM – alfalfa sprouts, asparagus, beets, black-eyed peas, broccoli, brown rice, cabbage, carrots, cashews, celery, chlorella, dulse, fenugreek (powder/seeds), garlic, grains (all), kelp, mango, mushrooms, nutritional yeast, nuts, onions, parsley, seaweed, soy, spirulina, sprouts (all), squash, sunflower seeds, tomato, wheatgerm and wheatgrass
SILICON – alfalfa sprouts, almonds, apples, apricots, artichokes, asparagus, bananas, barley, beets, carrots, cauliflower, celery, cherries, chlorella, corn, cucumber, dandelion greens, figs, grains (all), grapes, hemp (nuts/oil/powder/seeds), horseradish, kelp, leeks, lettuce, mustard greens, oats, onions, plums, pumpkins, radish, raisins, seeds (all), skins of fruits/vegetables, spinach, spirulina, sprouts (all), strawberries, swiss chard, sunflower seeds, tomato, watermelon, wheatgerm, wheatgrass and wild rice
SODIUM – alfalfa sprouts, apples, apricots, asparagus, beets, broccoli, Brussels sprouts, cantaloupe, carrots, cashews, celery, chlorella, coconut, collard greens, dandelion greens, dates, dulse, figs, garlic, grapes, kale, kelp, lentils, mango, millet, okra, olives, onions, parsley, plums, prunes, raisins, red cabbage, sea salt (unrefined), seaweed, sesame seeds, spinach, spirulina, sprouts (all), strawberries, sweet potato, swiss chard, tomato, turnip, watercress, watermelon, wheat and wheatgrass
SULFORAPHANE – broccoli, Brussels sprouts, cabbage, cauliflower, kale and turnips
SULFUR – alfalfa sprouts, apples, apricots, asparagus, avocados, beans, blue-green algae, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, cayenne, celery, chives, chlorella, corn, cucumber, eggplant, figs, garlic, grains (all), green vegetables (leafy), hemp (nuts/oil/powder/seeds), horseradish, kale, kelp, lima beans, nuts, oats, onions, parsnip, peaches, peas, plums, potato, prunes, pumpkin seeds, raspberries, sesame seeds, spinach, spirulina, string beans, swiss chard, tomato, turnip, watercress, wheat, wheatgerm and wheatgrass
SUPER-OXIDE DISMUTASE – broccoli, cabbage, green vegetables (leafy), nutritional yeast and wheatgrass
THERONINE – apples, apricots, beans, dates, figs, grains (all), nuts, peaches, pears, persimmons, seeds (all), strawberries, tomato and vegetables (except celery and lettuce)
TRACE MINERALS – alfalfa sprouts, chlorella, dulse, hemp (milk/oil/powder/seeds), kelp, nori, nuts, sea salt, seaweed, seeds (all), soy, spirulina, sprouts (all) and vegetables (all)
TRYPTOPHAN – alfalfa sprouts, avocados, bananas, beans, cacao/chocolate, cashews, chives, dates, durian, figs, grains (all), grapefruit, nuts, oranges, papaya, peaches, pears, persimmons, pineapple, pumpkin seeds, seeds (all), strawberries, sunflower seeds, tomato, sweet potato and vegetables (all)
TYROSINE – alfalfa sprouts, almonds apples, apricots, asparagus, avocados, bananas, beans, beets, bell peppers, carrots, cherries, cucumber, figs, leeks, lettuce, parsley, pumpkin seeds, sesame seeds, spinach, spirulina, strawberries, sunflower seeds, watercress, watermelon, wheatgerm and whole wheat
VALINE – apples, apricots, beans, dates, figs, grains, mushrooms, nuts, peaches, pears, persimmons, seeds, strawberries, tomato and vegetables (except celery and lettuce)
VANADIUM – dill, grains, olives, parsley, radish, soy and string beans
ZEAXABTHIN – bell peppers, chlorella, corn, grapes, green vegetables (leafy), kiwi, oranges, paprika, raisins, spirulina, winter squash and zucchini
ZINC – açaí, alfalfa sprouts, almonds, aloe vera, beans, brazil nuts, cacao/chocolate, cashews, cayenne, chlorella, coconut, corn, dandelion greens, dulse, garlic, grains (all), green vegetables (leafy), hemp (milk/oil/powder/seeds), kelp, macadamia nuts, mesquite powder, mushrooms, nutritional yeast, onions, parsley, peanuts, peanut butter, peas, pecans, pine nuts, poppy seeds, pumpkin seeds, raisins, seaweed, sesame seeds, soy, spinach, spirulina, sunflower seeds, walnuts, wheatgerm and wheatgrass

anonymous asked:

Hell ! I'm a 20yr old girl, I have just started my journey to become fit. I'm currently 200lbs and my goal weight is approx 160 for now but I'm scared that I'll have lots of lose skin once I actually start losing fat :\ what can I do to prevent this?


Loose skin is a common problem after weight loss, but there are things that can be done to minimize the chances of having loose skin. If you are planning on losing a large amount of weight, these tips will help you to avoid the loose skin problem.

Lose Weight Slowly

One of the most important things you can do to prevent loose skin while losing weightis to lose the weight slowly. It’s tempting to want to lose weight as quickly as possible, but this doesn’t give the skin time to adjust to the weight loss. Limiting weight loss to no more than a pound or two per week will go a long way in preventing the loose skin condition.

Dry Brush 

Gently brush the skin with a soft boar bristle brush prior to bathing or showering. This will not only feel great and help to exfoliate your skin, but it will increase the circulation in your skin. This increased circulation will help bring vital nutrients to the skin and improve the quality of collagen and elastin, which will improve the skins ability to bounce back following weight loss.

Balanced Diet

Make sure that you’re eating a balanced diet with adequate protein. Protein is important for skin elasticity. The body cannot do without sufficient protein. Crash dieting will force the body to cannibalize itself and rob its stores of protein, including collagen. Collagen is the most abundant protein in the body and its degradation will lead to loose skin and wrinkles as well as more serious heath conditions.

It’s also important to get enough antioxidants and healthy oils in your diet. Eating fresh fruits and vegetables and healthy nuts and oils will help to keep your skin in tip-top shape when dieting.


When cutting calories sometimes it’s hard to know if you are getting all the nutrients needed to maintain proper health. Taking a multivitamin will help to ensure that you’re not missing any essential nutrients. Make certain that the multivitamin you choose includes vitamins C, A, E and K as well as the B-complex vitamins. These vitamins are all important to skin health. Choose a formula that includes minerals as well. Selenium, copper and zinc are minerals that are vital to healthy skin.

Some vitamins formulated specifically for skin health and beauty will also include nutrients like alpha-lipoic acid, DMEA, MSM and hyaluronic acid.

Weekly Massage

Getting frequent massages that utilize effleurage movements, a technique that helps to improve skin circulation, is a great way to maintain skin health. There are also techniques that can help to smooth cellulite if that is a concern. If getting a professional massage isn’t for you, there are many massage techniques that are great for the skin that you can do yourself. Use a good quality lotion or oil and focus on stimulating the blood flow so that the skin’s surface will feel rejuvenated.


We take a closer glimpse at the Sephora-exclusive line that delivers a coveted I-woke-up-like-this look.

We all aspire to roll out of bed and emerge from a restful slumber with glowing skin, flushed cheeks, bright eyes, and rosy lips—but there’s a fine line between no makeup and a no-makeup makeup look. Unfortunately, our first-thing-in-the-morning face can sometimes be more frightening than flawless. Enter the answer to our prayers: Perricone MD’s new No Makeup Skincare collection, a seven-piece lineup of subtle perfectors for the face, cheeks, lips, and lashes. These makeup-skin-care hybrids immediately conceal imperfections while providing long-term benefits with powerful skin-care ingredients to restore skin’s youthful glow. We examined the innovative line that leaves you bare, but better. RENEE TRILIVAS

WHY TRY IT: Fake a perfect complexion with this undetectable two-in-one base. Packed with antiagers, such as firming neuropeptides and color-correcting vitamin C ester, this velvet-finish fluid covers flaws while helping to address them.
HOW TO APPLY IT: Shake the bottle before dispensing three to four drops into your hand, then use your fingertips to dot, press, and blend the serum over the face.
TIP: Warm up your foundation shade with a drop of No Bronzer Bronzer, or add more to deepen the hue. Use the palm of your hand as a mixing palette.

WHY TRY IT: This pigmented treatment provides weightless coverage and a dewy finish with a blend of broad-spectrum, mineral-based SPF; antioxidant-rich alpha lipoic acid to help minimize the look of fine lines; and vitamin C ester to optically diffuse red, yellow, and blue undertones.
HOW TO APPLY IT: Shake well before evenly applying two to three drops over the entire face.
TIP: Create a custom color specifically suited to your skintone by blending two foundation hues.

WHY TRY IT: Disguise flaws with this supercharged concealer: It locks in moisture with hyaluronic acid while microcirculatory agents help reduce the appearance of dark circles.
HOW TO APPLY IT: Dot the concealer along the lower contours of the undereye area and blend outward. For a shadow base, pat the concealer on the lids with your ring finger. 
TIP: Try using the concealer to illuminate the high planes of the face—the inner corners of the eyes, between the brows, along the bridge of the nose, and on the tops of the cheekbones—for a sculpted radiance.

WHY TRY IT: Get a healthy glow and a contoured complexion without creating sun damage. This breathable bronzer instantly revives the skin with adaptable color that mimics natural melanocytes, the cells that give skin its natural tone. Bonus: With SPF 30, it helps protect against future environmental damage.
HOW TO APPLY IT: Shake well; dispense one to two drops on your fingertips; rub together; and gently pat onto your forehead, nose, chin, and under the cheekbones where the sun naturally hits the face.
TIP: Dab the bronzer along your jawline, and blend down your neck for a defined effect.

WHY TRY IT: This self-adjusting blush imparts a potent pop of luminous color and helps lift and tone cheeks with firming antiagers.
HOW TO APPLY IT: Blend one to three dots on the apples of the cheeks, smoothing the pigment with your fingertips upward toward the hairline.
TIP: Prep lips for color by patting two drops of blush onto the mouth for an understated, stained look.

WHY TRY IT: With hyaluronic spheres and vitamin E, this solid-serum lipstick nurtures, moisturizes, and smooths dry lips while adding a lively hint of color.
HOW TO APPLY IT: Swipe this tinted treatment over lips for a sheer wash of blushing color. Toss it in your bag to reapply throughout the day to condition lips and amp up your natural color.
: For a bolder look, layer on this buttery lipstick until you reach your desired saturation.

WHY TRY IT: Get fuller, longer lashes with this fringe-boosting mascara. Its biotin-rich formula nurtures lashes and helps promote hair growth. Plus, the dual-faced brush lifts, lengthens, and volumizes lashes in one sweep.
HOW TO APPLY IT: Wiggle the short bristles at the roots to build thickness, then rotate the brush so the firm, longer bristles comb through the lashes for a wide-eyed look.
TIP: Get defined doll eyes by skimming the short bristles over the lower lashes.


anonymous asked:

i ate good today except for night time :( i always over eat at night and i'm so disappointed.... the stuff i over eat aren't unhealthy but they're too much! i just had a lot of quinoa bread dipped in hummus and i just feel terrible :/

We all struggle with those nighttime cravings! Here are some tips for easing them:

  • Eat breakfast: This is the key strategy to stop the nighttime cravings. Of course, if you are binging at night, you probably won’t want to eat breakfast, because when you wake up, you’re still full. So, you have to break that cycle, and you have to start with breakfast: a good, protein breakfast. 
  • Don’t drink your calories: If you have sugary, liquid calories in the form of sodas, juices, lattes, sports drinks, or iced teas, it will spike your insulin and blood sugar and will cause cravings.
  • Make sure you eat regularly: Have breakfast, lunch, and dinner. Snack, but make sure you eat at regular rhythms and regular times. Your body is a hormonal clock, and you have to eat in rhythm to keep it in balance.
  • Good-quality fat at every meal: Good fats are nuts and seeds, avocados, coconut, olive oil. Some combination of these (plus lots of vegetables) balances your blood sugar.
  • Soothe the stress: Stress makes you overeat. Breathing, yoga, and exercise are some of my favorite ways to reduce stress, which helps reset the hormones, balance brain chemistry, and stop the cravings.
  • Prioritize sleep: If you don’t sleep, you will be hungry, especially for carbs and sugar. Why? Because when you deprive yourself of sleep, ghrelin, the hormone that drives hunger goes up and PYY, the hormone that makes you feel full, goes down.
  • Find your food sensitivities: People don’t realize this, but you often crave the thing you’re allergic or sensitive to. And gluten and dairy are among the biggest triggers for food sensitivity. Try to get rid of these for a few weeks and see if your cravings stop.
  • Supplement to cut cravings: There are natural molecules that balance your blood sugar and your insulin and help stop the cravings.