Why do we need fat in our diet: Too much dietary fat causes many health problems. However, it is important to have some fat in your diet; about 20 to 35 percent of your calories should come from a variety and balance of healthy fats (polyunsaturated and monounsaturated fats).

Healthy fats are used by your body in several ways:

  • Fat provides a highly-concentrated form of energy. One gram of fat gives you nine calories of energy, which is over twice that provided by carbohydrates or protein.
  • Fat enables your body to transport, store and absorb the fat-soluble vitamins A, D, E and K. An absence of fat may mean a deficiency in these vitamins. Fat-soluble vitamins help to regulate blood pressure, heart rate, blood vessel constriction, blood clotting, and the nervous system.
  • Fat provides insulation and a protective cover for vital organs. In an average adult, as much as 9 lbs of fat is found around the liver, heart, kidneys and other organs.
  • Essential fatty acids from omega-3 and omega-6 fats cannot be made by your body, and therefore they must be supplied through your diet. Dull, lifeless hair and dry skin can be a sign that you may not be getting enough of these fats.

And of course, fat adds extra flavor, aroma, and texture to food, which is perhaps why we so often and too easily eat too much of it. Remember to limit your fat intake to 20 to 35 percent of your calories and to choose “good” fats whenever possible.


Grab your bowl and spoon — this shakshuka will go fast. Read more: Hangry — Shakshuka with Grains and Feta on Food52.

(Source: fit-ish)



having thick ass hair is such a pain i just want smooth thin silky beautiful hair that waves in the wind while the sun shines elegantly in the background

disclaimer: i do not have hair on my ass. i was referring to hair on my head, thanks

(Source: aszb)

(Source: romy7)



DBT Handbook

Dialectical Behavior Therapy (DBT) is a form of therapy created by Marsha Linehan, PhD. It is a modified version Cognitive Behavioral Therapy (CBT) with a focus on Mindfulness, which is pulled from Eastern mindfulness techniques. DBT was originally created to treat chronically suicidal and self-injuring individuals with Borderline Personality Disorder (BPD), but has since been proven effective for many other mental illnesses including, but not limited to: depression, anxiety, PTSD, eating disorders, substance abuse, bipolar disorder, and self-injurers.

more info on DBT here and here

I first learned DBT two years ago at Timberline Knolls when I did residential, and it helped so much that I did a DBT intensive outpatient program when I got home from there. After “graduating” from my IOP, I created my own version of our DBT handbook that I could keep forever, basically. It took a long time- 28 pages- but it was worth it!

I wanted to share it with you all because I think everyone should learn DBT, whether they have mental health disorders or not!

I actually just “graduated” an outpatient DBT program that I’ve been in for 3 years and honestly it’s changed my life and my recovery. At first I thought it was all bullshit but now I find myself using these skills and integrating them without even realizing it.


long road trip today but it was worth it


Intimacy: The Whys, Hows, How-Nots, and So-Nots

A great Scarleteen article on intimacy by Heather Corinna with a few cute example illustrations! More illustrations in the article :)


Sphinx to plank will make your core burn

(Source: looseweightandstayglam)

(Source: thelivewelldiaries)

(Source: 3f-inspiration)


Glacier National Park ,MT