User:Meryam90/sandbox

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https://archive.org/details/KristinHannahTheNightingale Modern Library Top 100 - Penguin Random House

Login: 39803376

SHOPPING LIST :

Flowerbomb Viktor Rolf Eau De Parfum
D&G Devotion
Dior – Hypnotic Poison
21ST Century® Hair, Skin & Nails 5,000 mcg of Biotin
l-tyrosine supplement
Rhodiola Rosea

LEARNING SPANISH :

Extra en Español (YouTube) Sitcom-style series made for Spanish learners. Simple vocabulary and slow, clear speech.

Go! Vive a tu manera (Netflix) Teen musical drama from Argentina. Great for picking up casual, youthful expressions.

Club de Cuervos (Netflix) Comedy-drama about a soccer team. Mix of formal and slang Spanish, good for intermediate learners.

La Casa de Papel (Money Heist) – Spain Fast-paced, but great for learning European Spanish. Use subtitles to follow along and pick up idioms.

Valeria (Netflix) Modern drama about friendship and relationships. Contemporary vocabulary and Madrid slang.

El Ministerio del Tiempo (Spain) Time-travel series with historical and modern Spanish. Great for learning different accents and historical terms.

BODY HEALING JOURNEY :

Nutrition Strategies for Gaining Weight with Low Appetite Here are gentle, sustainable ways to support your goal of reaching 58–60 kg:

1. Eat More Often, Not More at Once Aim for 5–6 small meals/snacks per day. Set reminders if hunger cues are weak. Don’t wait to feel hungry—treat eating like taking medicine. 2. Choose Calorie-Dense, Nutrient-Rich Foods Healthy fats: avocado, olive oil, nut butters, tahini, seeds Protein: eggs, Greek yogurt, tofu, lentils, fish, chicken Carbs: oats, sweet potatoes, rice, whole grain bread Add-ons: sprinkle cheese, nuts, or oils onto meals 3. Smoothies and Shakes Easier to consume when nauseous or full Try blending: whole milk, banana, peanut butter, oats, honey, and protein powder 4. Avoid Drinking Water Before Meals It can make you feel full too quickly—sip fluids between meals instead. 🧘 Healing Body Image and Internal Resistance CBT-Inspired Self-Reflection Exercise: Let’s try a gentle thought-challenging exercise:

1. What is the thought?

“I’m too skinny. I look unhealthy.”

2. What emotion does it bring?

Shame, frustration, sadness.

3. What’s the evidence for and against this thought? ✅ You’ve gained 8 kg—this shows strength and progress. ❌ You still feel weak and not at your goal weight.

4. Can we reframe it?

“I’m not where I want to be yet, but I’ve made real progress. My body is healing, and I’m learning to care for it.”

Would you like me to help you build a CBT-style journal template or a meal plan tailored to your needs?

🧑‍⚕️ When to Seek Extra Support A registered dietitian can help you create a personalized plan. A therapist (especially one trained in trauma or body image work) can help you rebuild trust with your body. If nausea and fullness persist, a gastroenterologist might help rule out underlying issues.

CBT JOURNAL CBT-Style Journal Template for Body Image & Recovery 1. Date & Time (e.g., July 7, 2025 – Morning)

2. Situation or Trigger What happened or what were you thinking about when you started feeling distressed or self-critical? Example: “I looked in the mirror and felt too skinny.”

3. Emotions You Felt List the emotions and rate their intensity (0–100%). Example: Sad (70%), Frustrated (60%), Hopeless (40%)

4. Automatic Thoughts What thoughts popped into your mind? Example: “I’ll never look healthy again.” “I’m not making progress.”

5. Evidence For the Thought What supports this thought? Example: “I still feel weak sometimes.”

6. Evidence Against the Thought What contradicts it? Example: “I’ve gained 8 kg.” “I’m eating more regularly.” “My clothes fit better.”

7. Balanced or Alternative Thought What’s a more realistic or compassionate way to view the situation? Example: “I’m not at my goal yet, but I’m healing. My body is doing its best.”

8. Action Step or Coping Strategy What can you do to support yourself right now? Example: “Drink a smoothie.” “Rest and remind myself of my progress.”

9. Reflection or Gratitude End with something positive or grounding. Example: “I’m proud I ate breakfast today.” “My body is still here, still trying.”

DAILY CHART :

Date
Weight (kg)
Meals/Snacks (What and When)
Appetite Level (1–10)
Physical Symptoms (e.g., nausea, fatigue)
Emotional State
Reflection or Gratitude Note

WEEKLY CHART :

Weight
Appetite Level (1–10)
Physical and Medical Symptoms
Emotional State
Reflections or Gratitude Notes

Glute-Focused Dumbbell Workout (No Bench Needed)

Dumbbell Goblet Squats

Muscles: Glutes, quads, hamstrings How: Hold a dumbbell at your chest, squat down keeping your chest up and knees out. Reps: 3 sets of 12–15

Dumbbell Romanian Deadlifts

Muscles: Glutes, hamstrings How: Hold dumbbells in front of your thighs, hinge at the hips, lower the weights while keeping your back flat, then squeeze glutes to return. Reps: 3 sets of 10–12

Dumbbell Glute Bridges

Muscles: Glutes, core How: Lie on your back, knees bent, feet flat. Place a dumbbell on your hips and thrust upward. Reps: 3 sets of 15

Dumbbell Step-Ups (use a sturdy chair or step)

Muscles: Glutes, quads How: Step up with one leg, drive through the heel, then step down. Reps: 3 sets of 10 each leg

Dumbbell Sumo Squats

Muscles: Inner thighs, glutes How: Hold a dumbbell with both hands, feet wide, toes out. Squat down and up. Reps: 3 sets of 12–15

Dumbbell Kickbacks (Optional)

Muscles: Glutes How: Hold a dumbbell behind your knee, get on all fours, and kick back. Reps: 3 sets of 12 each leg

Cool Down

Glute stretches (pigeon pose, figure-4 stretch) Light walking or foam rolling

5-Minute Small-Space Warm-Up
March in Place – 30 seconds

Get your heart rate up. Swing your arms and lift your knees high.

Arm Circles – 30 seconds

15 seconds forward, 15 seconds backward. Loosens shoulders and upper back.

Standing Hip Circles – 30 seconds

Hands on hips, rotate in big circles. Great for hip mobility.

Bodyweight Squats – 30 seconds

Feet shoulder-width apart, squat down and up. Activates glutes, quads, and hamstrings.

Standing Knee Hugs – 30 seconds

Alternate legs, pull one knee to your chest. Stretches glutes and warms up hips.

Torso Twists – 30 seconds

Stand tall, twist side to side. Warms up your core and spine.

Glute Kickbacks (Standing) – 30 seconds

Stand and kick one leg back, squeeze the glute. Alternate legs.

Jumping Jacks or Step Jacks – 30 seconds

Choose based on your space and impact preference.

IKIGAI

Walk to work, or just go on a walk for at least twenty minutes each day. Use your feet instead of an elevator or escalator. This is good for your

posture, your muscles, and your respiratory system, among other things.

Participate in social or leisure activities so that you don’t spend too much time in front of the television.
Replace your junk food with fruit and you’ll have less of an urge to snack, and more nutrients in your system.
Get the right amount of sleep. Seven to nine hours is good, but any more than that makes us lethargic.
Play with children or pets, or join a sports team. This not only strengthens the body but also stimulates the mind and boosts self-esteem.
Be conscious of your daily routine in order to detect harmful habits and replace them with more positive ones.

One way to reach a state of mindfulness is through meditation, which helps filter the information that reaches us from the outside world. It can also be achieved through breathing exercises, yoga, and body scans.
Achieving mindfulness involves a gradual process of training, but with a bit of practice we can learn to focus our mind completely, which reduces stress and helps us live longer
A positive attitude and a high degree of emotional awareness: those who face challenges with a positive outlook and are able to manage their emotions are already well on their way toward longevity.
A stoic attitude: serenity in the face of a setback as it lowers anxiety and stress levels and stabilizes behavior.
Logotherapy - Morita therapy

Fruits and Vegetables: All fresh fruits and vegetables are naturally gluten-free.

Meat, Poultry, Fish, and Seafood: These are naturally gluten-free, but be mindful of breaded or battered items. Dairy: Most dairy products are gluten-free, but some flavored or processed items may contain gluten. Beans and Legumes: These are naturally gluten-free. Nuts and Seeds: In their natural, unprocessed forms, nuts and seeds are gluten-free. Grains: Gluten-free Grains: Rice, quinoa, corn, potatoes, millet, sorghum, tapioca, teff, buckwheat, amaranth, and arrowroot. Oats: Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, so it's crucial to choose certified gluten-free oats. Other: Eggs and certain beverages like cider, wine, and spirits are also naturally gluten-free.

Date Time Symptoms (describe and rate 1-10) Food Intake (meals/snacks/drinks) Bowel Movements (type and frequency) Medications/Supplements Stress Level (1-10) Sleep Quality (1-10) Notes

Skincare: + Vit C
Haircare: Hair cut, oiling, styling, damage control care line, color Maintenance.
Nails: fake nails art every 2 weeks
Toe nail: Pedicure, neutral pastel colors
Brows & Lashes: Well-shaped brows and clean light fake lashes
Minimalist Makeup: natural look—BB cream, concealer, soft blush, defined brows, mascara, eye pencil and subtle lip colors
Fragrance: Perfume and body lotion
Wardrobe: timeless well-fitting pieces from quality fabrics.
Neutral palette: classic colors like black, white, beige, navy, and soft pastels.
Tailoring: fit well tailoring
Shoes: timeless black, white, beige and tan pieces. Keep shoes polished and in good condition.
Accessories: + rings + belts (black and tan)
Quit smoking!!!!!

Signature style?? core style?? proper fit?? clean, pressed, and free of lint or wrinkles.