All women need to know how it works our cycle ♺

Hello my beautiful flowers!

How are you? Happy Monday ! I know last week I have not been very active, but lots of things have happened in my life these last days.

Today I am going to talk about women’s health, well better said our period’s health! lol , kind of gross maybe? Mmm it can be , but it is natural for ourselves to get the period every single month (in case it’s gone make sure you are not pregnant or your health is doing well!) :] I will keep it simple, therefor whoever who reads this can have a general approach to the topic.

So, what is the period? well it happens cause our bodies are prepared to be mommies some day. Biologically and anthropologically we are here for having children (hey, I am not affirming you must have children, but this is something I may explain on a post next time). 

A full cycle it’s counted since the first day of a period until the next month period first day, also known as, 21-35 days as an average data in adult women and 20-45 days in ladies who just became ”women”.  Every single month our ovaries drops a egg which may be or not may be fertilised : even your egg have been fertilised or your egg went partying inside out , congratulations, both news can be amazing depending on what you expect every month.

Jokes apart, when the egg is released your period starts and it can lasts between 2 days up to 7 days : depending on when came your menarche (a.k.a your first menstrual period) it can take months or even years to have a regular period , therefor, a normal relationship with you-your body-your ovaries-your cycle. Yep, all these yourselves are messing you up every single month . Normally a girl gets her menarche between 9-15 years old so of course it takes a lot of time to have a period which does not last more than a week . In general, in a year or two your cycles start to regulate and you keep having visits from Janey (this is my period name but I have heard beautiful names for it such as Lilly, LadyGaga, Carmen, Fridha, Daisy… you can let me know your period’s name on the comments if so) but there can be ”problems”, ”difficulties” to get a normal cycle such as having PCOS or endometriosis , which I would like to talk about these two things another day as well cause I find both things very interesting and it’s worth the debate.

Talking again about the period and its cycle, I think first it is essential to make clear there are phases to be taken into account (NBErs, read this carefully!) to understand way more better what’s up with you-your body-your ovaries-your period weirdo relationship.

  1. MENSTRUATION

What does it mean? What happens here? What I should do these days? It means literally a discharging blood and other things from puberty until menopause (yes, almost 40 years having her!) You will feel exhausted and probably not with a good humor, but hey it only lasts 4-5 days in general (unless it is irregular) and you can do everything you want to do and need to do these days! Of course you will feel floated and you may have other symptoms but remember you need to eat good quality calories cause your body is making a huge effort these days and drink plenty of water. On the other hand, you could take ibuprofen for feeling better but honestly my advice is to take natural supplements, do exercise and obviously listen to your body. These days are especial for every women and we should think about it .

2.PHOLICULAR PHASE

From day 1 to 13, it is when your uterine lining thickens. During these days you need to be active , doing exercise cause it’s said when the menstruation is gone the Estrogen is higher again so you will feel lots of energy! Plus it will help you with sleep, when your

3.OVULATION

The level of estrogen in the body continues to increase, causing a rapid increase in LH. This increase causes the secretion of proteolytic enzymes that will degrade the follicular tissue allowing the end of the process of maturation of the egg and its release, known as “ovulation”.

If you do exercise make sure you are doing it consciously, I mean body-mind connection. This is essential cause these days we are more “weak” for facing an injury

4.LUTHEAL PHASE

From days 15 to 28. After ovulation, the luteal phase begins where the corpus luteum develops and lasts until a possible pregnancy or menstruation occurs, and the next cycle begins. The egg, after release, travels through the fallopian tube to the womb. It can survive up to 24 hours and sperm up to 5 days inside the uterus, so the days before ovulation and the very day of ovulation are those of maximum fertility and higher probabilities of pregnancy. I think this last one was remarkable 😉

During these days your body’s temperature is higher so if you like to workout I’d suggest you to try HIIT exercises during these days, cause in theory is when you have more energy.

-What I should eat?

Well, you can eat whatever you want taking into account the days when menstruation occurs and 5-10 days before your body needs extra calories cause it works more than usually, so make sure you are eating a good amount of calories and drinking plenty of water.

Try to eat more protein combined with simple carbs, it will help you with sugar cravings and not feeling hungry lots of times.

-Should I take supplements?

Well it’s up to you, sometimes I take multivitamins during menstruation but if you are feeling great during and after the period comes, I think watching out what you eat and how much do you eat it’s enough.

I hope you found it useful. However, neext time we will continue talking about period and it’s cycles.

(& I promise to write a post weekly at least no worries)

Quote for the day “Sometimes we survive by forgetting

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

♧ Easy steps to start eating clean!

Hello dear ! How are you doing?

May is almost gone, so I think what I am going to talk about today is a great information for the summer!

As for NBE or for getting rid of acne , I talked about how important is to eat healthily. However this sometimes it’s difficult to make it alone , so I guess giving you a few tips may help you achieving a good eat habits!

  1. DON’T BUY FAST FOOD : sorry but if you don’t buy it, you won’t miss it, so therefor you don’t have to eat it.
  2. Bye bye, soda, sweet things and ice-creams : pick one of them (sodas, candy or ice-creams) and allow yourself once a week to eat it.
  3. Hello Olive oil and Coconut oil : both are great for cooking. In my culture, obviously we use more olive oil than the coconut oil but it’s up to you! Ah, remember! 1-2teaspoons a day it’s the best
  4. Ginger tea, dandelion tea, turmeric tea, pineapple tea : you may need to detox for some days so these are great for it
  5. 3-4 fruits, 3-4 veggies everyday : it’s best if you combine both everyday , and try to mix different colors
  6. 3 important meals, 2 snacks : breakfast, snack, lunch, snack, dinner. This is how we do in Spain, we eat every two-three hours and this way we are not hungry never. This is important if you are trying to loose weight or gaining weight as well, you insulin levels need to be balanced during the day
  7. First meal between 6-9 Am, last meal 7-9 pm :This is the holy rule for a good digestion and not messing up your body.
  8. Track your macros:  You need to know % of fat, % of protein, % of carbs the first few weeks. Remember, making an habit takes 21 days.
  9. Portions: medium plate for breakfast, medium plate for morning snack, medium plate for lunch; small plate for afternoon snack, small plate for dinner.
  10. Allow yourself a day off : this will help you with motivation but it also boosts metabolism
  11. Sit down, chew correctly, don’t rush : you are eating, not working out. You need to chew all the food in the mouth in order to have a good digestion . Try to eat with someone at least when you are eating a big meal, and avoid television.
  12. Don’t workout  after big meals : I mean if you like to work out in the morning of after lunch, wait 1h in the morning and 2h after lunch.
  13. Drink water, 2L-3L according to your height and weight : This is essential.
  14. Get enough sleep : yeah we all love going out and partying, but don’t make it as a rule and try to do different things during the weekends. Not having a relaxing and a good sleep time stress out your body and makes you eat things you don’t have to.
  15. Try to eat 85% clean : by clean I mean natural, local and best, organic
  16. Cut down dairy products and meat : you don’t have to be vegetarian or vegan, actually I am not, but it your body’s pH gets acid you are opened to more illnesses and bad bugs!
  17. Alternate “sweet things” with yummy natural things : for instance, in summer I do like to eat ice-cream more than three times a week but it’s dairy and second it has lots of sugar, so instead of eating three days what I do is I allow myself to get one ice-cream a week and the rest I eat vegan-ice-creams . Therefor, you control sugar intake as well.
  18. Don’t compare yourself to others: you are yourself and you don’t need extra pressure for making it possible. Remember a new habit takes 21 days and a lifestyle is made in 90 days. Step by step, day by day, you will make it!
  19. Patience, consistency and again, patience
  20. Be proud of yourself  : if you get through this you will notice a big change in your digestion, life quality and emotional well-being!

 

Much love guys!

Quote for the day ” Start somewhere”

Tips and tricks for NB

Hello everyone! Finally it’s weekend ! What are your plans for this last days of April?

Today I give you the best tips for NB . I think this three posts will give you an idea about how to do Noogling properly. However, I am thinking in writing more posts about it but I need time to schedule all these things,so , please be patient with me!

Therefor I will talk about other topics too on this blog and of course you can give me some ideas as well!

Anyway, these are my tips & tricks ! =)

  • Nipple growth x

It can happen and areola’s growth too. The simply reason for this is cause your skins gets wider and therefor all the things around your breasts too. However , you can avoid or at least prevent the nipple/areola growth with some basic ideas and tips: first of all, what has worked for me a lot is not doing 3-4 hrs everyday . Yes, the results will come later but the nipple growth will be slower . And , if you feel “paranoid” of getting them bigger this is what you will need :

a.Bandaids

b.Nipple covers

c.Waterproof bandaids

Honestly, waterproof bandaids are my favorite’s . Why? well if you do noogling sessions just 3-4 a week like I have been doing these last three months (now I do everyday) you only need 4 bandaids for 3-4 days , it lasts about 5-6 days. Yes, that’s the main problem they are very sticky and when you try to take them off you need to be careful. All you need to do is to take them off in the shower with lots of shower gel and take it off slow.

Nipple covers are the same more or less but you need to find a good ones that can last for more than a month, cause they can be expensive. I am looking for them these days and as soon as I find good ones I will let you know of course!

Bandaids are the last option in my opinion, it works of course, but you need to use more than four pieces on each breast… so it takes money and time!

  • Massage guide

There are thousands of succesful stories about breast enlargement and massage routine, but for noogling massage is an essential element not just before noogling also during noogling. I would avoid after noogling massage or at least until the swelling is gone. After the swelling is gone you can massage for 10-15 minutes .

Massaging as much as noogling can make you feel tired, especially the hands and arms area. The most famous massage techniques , deer and chi massages are effective but it takes too much time, in my case about 20 minutes. So, last fall I was pretty done with massaging 20 minutes everyday of my life before noogling and I had an idea : make my own techinque. So I contacted a person who is especialized in massages and acupunture , and he has taught me good movements for breasts massage. Currently I am doing it everyday but of course massage takes time too and I am waiting for summer to make a video and explain it to you all. Can you wait another 10 weeks please?

  • water intake

I have talked about this so many times, but make sure you are drinking lots of water. W-A-T-E-R , no soda, no alcohol, no any kind of beverage. Just water. You need between 500ml-1L of water intake depending on how much you noogle. If you do 30-50 minutes everyday 500ml is fine, but between 1-3 hours is up to 1L . Please, rememeber this is essential. It does wonderful things on your body.

  • Methods

We all known two methods so far : 7:2 method (which can be 10:5 as well) and hold and release method. Another thing to take into account is splitting the sessions.

7:2 method consists in doing 7 minutes with the domes on and 2 minutes massaging both breasts. For example if you do 45 minutes session you need to do this at least four times. It’s kind of boring , I know, but it helps and works for most of the people. Take your time, watch some program or show you like, watch short videos on youtube, … you can do lots of things for making this easier!

Hold and release method is simply like the name, you hold and release. You can do it every 5 minutes, 10 minutes, 20 minutes and 30 minutes. But remember you must massage your breasts during noogle and drink water too, so at the second of third release you need to do both. Take your time and try to have fun!

Splitting the sessions : it means you do it twice or three times a day. If you have planned to do 30 minutes everyday you can do 15 minutes in the morning and 15 minutes in the evening, as an example. Honestly I haven’t do this due to my busy schedule and routine but I am planning to do it this summer. I will write a post about this method after summer I guess!

  • 12 week program

You may think why twelve weeks? well, let me tell you a short story of my life : I dated a not very nice guy some years ago, he was a gym-obsessed. Yay, it was horrible. By that time I was very fit but he introduced me to gym and supplements world. All we were talking about was gym , sports, exercises and food things. At first it was interesting until I found out he was a real psycho about that . But you know the best thing was I learnt a lot about health in general and I have used the information he gave me for my own benefit.

According to some studies, when you need to change your body (muscle growth, weight loss, etc) you need to do at least 6 weeks the same routine (i.e eating same foods every monday, doing the same exercises from monday to friday) up to 13 weeks . Week 13 you should start changing your habits and making up new plans for your goals until week 20th.And then every 5 weeks you make the changes you need. I took this for my pumping plan and it has worked for me , but I had to add breaks between some weeks . That’s why I say it takes patience and time. It is not something that is going to happen in one day.

However, everybody is different and my program can work for some people only. Also, I have been thinking people who have a small size may need more weeks to achieve a cup size than people who have 32D-34B-34C-34D-36B and so on. Maybe I should write a PDF about it and link it here for free info?

  • avoid stretchmarks+ scars

This is something that is been asked too many times. The best way to prevent or avoid stretchmarks is using a good oil such as avocado or coconut oil everytime you noogle and massage , a good cream for the days you don’t want to noogle .

For scars (I have two little scars under my boobs cause I have overpumped many times!! I’m so dumb) I use rosehip oil with hyaluronic acid and it’s giving me good results. It takes time of course and I have to apply it everytime I noogle and everyday twice times.

Well, that’s it , these are my main tips and tricks for NB! I hope this may be helpful for other people and maybe some day we can do a big list about tips in order to help newbies!

Next day I think I will talk about a beauty/health issue.

Quote for the day “ Take every chance, drop every fear”

Thank you for reading, xoxo!

Supplements, part I

Good day everyone! What a wonderful week to sunbathing we have in Spain! It seems the winter is gone finally, yayyy.

Today I thought it would be great to talk about the supplements you can take for NBE. Though I must make clear that I do not use herbal supplements currently due to some healthy conditions. I don’t say herbal supplements are not effective but they are risky and nowadays I can’t deal with more issues physically. Also, I’m not a doctor and I am going to talk about these things in a normal way, not scientific words or formal words.

So all said, let’s talk about what I have been taking this whole year and what’s my opinion about them. I have made a different areas in order to be more easy to read it and understand. Please, remember I am giving you just a basic information, I’m not a doctor, I am not especialised in this.

  • Protein

Basically, you need to EAT protein for the simple reason that protein has amino acids and those amino acids stimulate the production of HGH and HGH stimulates the growth of cells and tissue , which is what we need to breast enhancement, breast-tissue! So, depending on your age and your weight plus your physical activity, you need to make sure you are getting enough protein through your food.

I don’t care if you are vegan /vegetarian /fruitarian (super trendy now in Europe by the way) or you eat everything that we have on earth : get the protein your body needs for achieving your goals.

Collagen : It’s one of the major building blocks of bones, skin, muscles, tendons and ligaments. collagen is also found in many other body parts, including blood vessels, corneas and teeth.So, you can take collagen pills or collagen powder apart of eating your proteins every day , but don’t over exceed it. I have heard terrible stories about collagen intake (people who have taken 10g everyday that’s a lot if we understand our body can make it naturally too). Take up to 5g daily. Personally I take 3g now everyday for cellulite/skin elasticity

Glutamine : it is an essential amino acid that your body needs in large amounts. Glutamine is also known for its lots of benefits such as improving intestinal problems, high blood sugar, muscle growth, sugar cravings… It also helps in increasing HGH levels sooo this amino is amazing and you can find it in lots of food such as spirulina or even broccoli. I take in powder form after a workout for avoiding muscle-ache. However it’s a go for NBE!

  • Omega 3

It’s found in nuts and seeds and it’s an essential fatty acid. Oh, O3, I have had psoriasis and eczema the last couple of year and this is a must to have for a great skin condition. Also it is great for tryglicerides, depression, Asthma, heart disease, eye health etc. Oh and I forgot the best thing ever, it helps with PMS!!

Fish oil and Chia or Flaxseed are the best options I think, both have ocosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) as well.

  • Multi-Vs

It’s essential to get the thirteen nutrients daily, mostly through food . But apart of food you can take it as a supplement through pills or superfoods too.

vitamin B : make sure you take a good dose of this one cause it’s essential for the nervous system. But, for NBE, v-b3, v-b6 and v-b12 are the most important ones. Not only for breast growth , also for breastfeeding and for avoiding cancer .

vitamin E : it’s great for lots of things, especially for skin’s elasticity but also is great for breasts lumps.

vitamin C : in my opinion the V-star, it has lots and lots of benefits : it helps making up collagen, it helps in healing wounds, it blocks the damage caused by free radicals, oral health, common cold, heart disease and so on.

vitamin D: My favourite. I mean, this is the best one for a healthy tan but it also helps with other lots of things too such as weight loss, good humour, muscle strenght, bone health etc.

vitamin A : we need v-A for our general health but especially for reproduction issues in wome

Balanced diet : By balanced I mean eating your nutrients, not the lifestyle you may have chosen. You can be vegetarian or vegan and have better food habits than whoever who eats everything , or you can be someone who eats meat and knows the relevance of nutrients. You can be following a diet which may be risky, or a diet that is the best thing ever. I don’t know, in my opinion this is very subjective , like what is the perfect and the best diet ever on earth?

Plenty of water : essential for your organs and normal function. There is a super belief we should only drink up to 2L, when the reality is we need to drink at least 2L. Therefore, depending on your age and your weight you need to drink 2-3 L everyday. Stay hydrated always and even more if you do noogle sessions.

 

Quote for the day “The first wealth is Health”

Next time , we’ll talk about tips for noogling!