#Boost energy with small meals

[smartweightlosstip]

"Small Meals for Weight Loss: Do They Help or Harm Your Progress?"

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"Wondering if eating small, frequent meals can actually help you lose weight? The truth is, small meals can regulate your appetite and provide steady energy throughout the day. However, they can also increase your calorie intake if not balanced properly. Discover the pros and cons of small meals for weight loss, and learn how to make them work for you with the right food choices!

If you’re looking for sustainable weight loss, focus on calorie control, balanced meals, and mindful eating habits to prevent overeating and keep your metabolism active. Keep your weight loss journey on track by paying attention to portion sizes and meal timing.

#SmallMealsForWeightLoss #BalancedMealsForWeightLoss #HealthyEatingPlan #CalorieControl #WeightLossTips

[protectcosette]

need to get myself a wife who likes cooking breakfast. i love breakfast, but i hate cooking it

[whoistartaglia]

at every table, i’ll save you a seat

and other small gestures genshin men make to show that they love you

this fic’s spiritual successor (“part two”)

wanderer covers the edge of the table whenever you bend down to pick up something. he claims it’s because you’re so unbelievably clumsy that you’re likely to hit your head on the way up. all mortals are so fragile, it’s the least he can do for you to protect “what’s left inside that thick skull of yours.”

diluc flips over your pillow if you get up to go to the bathroom or get a drink of water during the night. you’ll return to a nice cool pillow and practically fall asleep once your head hits it. if you should ever question how diluc always wakes when you do, he doesn’t. he’ll turn over the pillow in his sleep, your comfort overiding his subconscious.

kaveh reminds you if you have everything you need before going out. there’s nothing more he hates more than forgetting something at home and certainly doesn’t want you to experience that. if you find you are missing something, he’ll run and grab it for you. you don’t know who’s more relieved: you or him.

childe makes you snacks when you’re working. he grew up with siblings, he knows how to help you when you’re feeling stressed or just need an energy boost. his creations can range from ridiculously childish snacks like ants on a log or culinary masterpieces. whatever he feels you need at the time.

zhongli buys you random gifts. they can range from some candies he thinks you’ll enjoy to hair pieces crafted with the finest of jewels. most of the he’ll give them to you directly, but other times he leaves them out for you to find them: next to the bed, on your desk, in your bag. they tend to increase around the holidays, your birthday, or whenever zhongli simply feels like spoiling you.

xiao always opens the door for you. you can’t remember the last time you opened a door when you were with him. he doesn’t necessarily insist on doing it either; he just does. it’s become involuntary for xiao at this point. xiao see door, xiao open door for you.

kaeya always saves you a seat, at every table, at every meal. whether it’s he arrived at the tavern earlier than you or he’s sitting on a bench and thinks you may pass him on your way home, the seat right next to him is always yours. he wouldn’t have anyone else sitting there but you.

alhaitham reads to you when you can’t sleep. you don’t even need to ask him, either. ten minutes of you twisting and turning and he’s got the light back on, book open in his hands. sometimes, it will be his own research, which can put you to sleep instantly, but othertimes its chapters from a novel you both adore. this can have the opposite effect, with him reading until the sun rises and you haven’t got a wink of sleep.

[biscuitdolly]

୨ৎ absolute necessities .ᐟ

if you're trying to glow up, get healthier, etc, these are the very basics that you absolutely NEED to follow!

01, WATER .ᐟ

Staying hydrated is crucial for your health and wellbeing. While the recommended daily intake is 8 cups of water, you can gradually increase your consumption over a few weeks if that seems too overwhelming. Drinking enough water provides numerous benefits, from clearing skin and flushing out waste, to boosting exercise performance and supporting weight loss. Despite being the very essence that sustains life, water is often underappreciated.

02, FOOD .ᐟ

I used to skip breakfast, thinking it would help me lose weight. However, studies show that those who eat breakfast tend to lose more weight and keep it off longer. The truth is, food is incredibly important. It's best to regulate your eating habits by consuming at least 3 meals per day, even if they're only small portions. Some food is better than no food. If you want to go on a diet, that's fine! but make sure you research healthy dieting methods. At a minimum, eat one serving of fruits and vegetables daily, and try to increase that to five servings per day if possible. Proper nutrition is key for your overall health.

03, HOBBIES .ᐟ

i have this previous post regarding hobbies you could try! It's so important to find fun activities that you genuinely enjoy and look forward to doing. Hobbies add fun to your life and pose as a nice break from technology and the stress of work and school. They also greatly improve symptoms of depression and anxiety. You could do some physical activity, such as a sport you like, or something more calm and creative, like painting or writing.

04, SLEEP .ᐟ

a lot of people struggle to fall asleep at a decent time. Try getting ready for bed early. Personally, I tend to take off my make up and do my skincare immediately after i come home for school/work so i don't have to worry about it before bed.

Technology is probably your sleeping schedule's worst enemy, as the blue light from the screen keeps your brain awake, so try to pause screen-related activities at least an hour before bed. Also, try not to snack 2 - 4 hours before you go to sleep. This is because lying down makes it harder for your body to digest food, which can result in sleeplessness.

Forcing yourself to go to bed super early isn't helpful either. Like I've mentioned in my other points, take things slow and gradual!

05, SOCIALIZATION .ᐟ

Engaging in simple social interactions, such as conversing with family, seeing friends, or greeting people on the street, is incredibly important. Isolating yourself in your room all day accomplishes nothing.

There was a time when I dreaded spending time with friends, convinced I lacked the energy or mood. However, once I forced myself to make plans, I realized how much I genuinely enjoyed their company. Other people are what make life truly worthwhile. So why not reach out to a friend right now and invite them to hang out tomorrow?

06, ACTIVITY .ᐟ

you don't need an exercise routine if you don't want one, but simple physical activity is still a daily necessity! At least 30 minutes is recommended. Personally, i most enjoy plugging in my headphones and going on a walk around my neighbourhood for an hour or two.

07, SELF TALK .ᐟ

Arguably one of my most important points, quit the self-deprecating talk. You never realize how much it affects you until you quit it. Yes, you can absolutely get that assessment done. Yes, you are a likable and amazing person. Just keep affirming and reminding yourself that you are worthy, and you will attract so many good things. Trust me, it will help you so much in the long run.

[fikelove]

SUNDAY RESET

what is a ‘sunday reset’?

a sunday reset is essentially an opportunity to reflect on the past week, on your achievements, challenges, and lessons you’ve learned. this will help you make room for improvement and growth by setting new goals and dedicating a day to relax and enjoy a fresh start.

TIPS FOR A SUNDAY RESET

MORNING ROUTINE

SLEEP IN: take your time!! allow your body to wake up naturally.

SET GOALS: keep a journal close to your bed so that you can write down your thoughts, feelings and goals for the upcoming day/week. i recommend buying the ‘5 minute journal’ (or a dupe) as it provides short prompts and quotes each day! of course this is optional, what’s more important is the fact that you’re processing your emotions and setting your intentions for the week.

STRETCH: as soon as your feet hit the ground try some morning yoga, this is a great habit to get into as it boosts your energy levels, reduces stress, enhances mood, etc. this will automatically get you on track for a productive day!

EAT: enhance your sunday reset with a tasty, balanced breakfast to fill you with energy for the day ahead! do not skip the most important meal of the day!! if you’re unsure of what to eat, here are a few ideas:

avocado toast, any form of eggs, açai bowl, yogurt + fruit, oatmeal, banana pancakes

SELFCARE

RELAX: take a break from scrolling by unwinding with a book you’ve been longing to read, take a long bath, practice mindfulness, engage in a hobby

EXERCISE: do some form of physical activity! whether it’s going on a small walk, jogging, cycling or the gym, any movement is better than none!

[mrmoldavite]

The Main Synastry Overlays & Aspects That Drove My Attraction to Approaching and Speaking to Random Women.

This year, I set myself a mission: to cold-approach every woman that I found attractive—no matter the setting, be it the gym, shopping, public transport, or elsewhere. If your energy drew me in, I wanted to talk to you.

After having established a connection, I’d then dive deeper and analyse our synastry through birth charts.

Here are the key trends I’ve noticed when it comes to attraction and astrology:

1st House Synastry (Time Stops Because We Stand Out)

Immediate and noticeable attraction. Walking into a room and noticing each other felt like entering a spotlight together—undeniable chemistry, as if we existed in our own bubble. We looked good together, Magnetic and undeniable chemistry. Sometimes a little Ego clashes.

2nd House Synastry (Boosted Self-Esteem)

Mutual respect & validation and a sense of value; just talking to each other made us feel confident and seen. Didn't tend to feel a crazy romantic attraction, just more like we're chill with one another. A person you'd smile at, say hello, small talk and wish each other well. Two people simply enjoying each other’s company and building each other up.

5th House Synastry (Energetic, Childlike, Fun Connection)

Vibrant. Fresh. Exciting. Conversations effortlessly turned playful and light-hearted, like our inner child had known each other for years. Felt like a burst of creative energy. Fun, spontaneous dates like bowling, cinema, mini golf, funny conversations over a quick meal. Fun and subtle sexual tension. Situationships or Quick causal light hearted fling.

8th House Synastry (Magnetic Intensity)

Chemistry so palpable, everyone in the room seemed to feel it. Our connection hinted at something primal and raw. Intense sexual tension behind our eyes. Thinking "just you wait and see what I'll do to you". Wanting to f*ck each others souls. Watching each other across the room like a Lion stalking its prey. Can be too intense for those not used to 8th House energy.

11th House Synastry (Instantaneous Friendship Vibes)

The vibe was casual, but deeper connections brewed beneath the surface. We felt like best friends immediately. In the gym for instance we might have ended up working out together, sharing laughs and light conversation. Everything felt easy and natural, with a good surface-level connection that hinted at a deeper, more meaningful bond underneath. Friends with benefits.

12th House Synastry (Past Life Soul Recognition)

I’d feel an inexplicable familiarity, drawn in as if we’d crossed paths in another life. There was depth and intrigue beneath our words. 12th house isn't just hidden enemies seems like people forget that it can also mean a deep feeling of unconditional love for one another. Especially when you're both spiritual beings that have done spiritual inner work. There's no words needed between each other, just an instant subconscious understanding of one another. Eyes are the window to the Soul. Seeing & feeling the spiritual love emanating within each other beyond our physical vessels.

Moon Conjunct Venus (My Moon in Virgo or Venus in Pisces)

Emotional connection blended with admiration. We found ourselves naturally caring about each other’s feelings, even if we’d just met. The kind of tenderness you feel when you see a dog or cat, you just think "awww let me pet you". Naturally supported & fulfilled each other emotionally, with little effort, creating an immediate sense of comfort and trust.

Ascendant Conjunct Venus/Mars (Attention Drawn)

The way we noticed each other was magnetic. My presence caught their eye, and they instantly held mine. It was like a beacon of light drawing us together. The way I moved, spoke, and carried myself seemed to be exactly what they were looking for—and they had the same effect on me. Every glance I'd take of them felt significant, making it hard to look away from.

Sun Conjunct Venus/Mars (Captivating Aura)

Our energies combined in a way that others could sense. I became more aware of my own glow and theirs. Our conversations and laughter seemed to light up the entire room. They saw how my Ego expresses itself as ideal match. Naturally we fit together.

Venus Square Pluto (Intensity)

Strong, transformative attraction that felt like a challenge to resist; conversations and eye contact were magnetic. Feel like I have this aspect with so many people because of my Venus in Pisces in a generation of Pluto in Sagittarius. The Pluto person loves how gracious my Venus placements is, the square makes them feel obsessive, intense and drawn to me. They want to own me.

Lilith in 1st, 5th, 7th, & 8th House Synastry:

A sense of forbidden attraction and untamed energy, manifesting in bold stares and raw authenticity.

1st House; My physical appearance & self expression is just raw and irresistible to them.

5th: Can't get enough of each other. Lots of fun together.

7th: Lilith energy just feels like a perfect fit. What you didn't know was missing.

8th: Knowing how to tap into each others hidden sexual desires. Insatiable.

Conclusion

I won't even front this little experiment/journey of cold-approaching beautiful women and then being able to explore the synastry aspects has been very insightful and has shown me how astrology definitely reflects the connections we feel with others.

Each encounter I had, whether it be brief or deep, has revealed unique chemistry, patterns of attraction and has vastly deepened my real world understanding of astrology aspects.

It’s not even just about charts; it’s about experiencing real connections in the moment. How fascinating it is to be able to experience certain types of bonds and then have the feelings backed up by astrological patterns.

The moments I've experienced have remind me of how the universe aligns energies and paths in such mystical way!

I hope this post was informative.

(P.s. I'm 6'3, have an 8h Venus, Leo Rising & Aries Stellium. My aura and confidence is powerful, which is why I am able to get a lot of attention from women). 😏😉

[dietmtdewbabynewyorkcity]

HOW I’VE BEEN SUCESSFULLY LOSING WEIGHT: Notes from a former binge eater ♥️

*this guide is to show how ~I~ do things and offer advice on how to do it MY way. I am in no way encouraging anyone to do themselves harm. First off,

HEALTH IS WEALTH.

That being said.. this is literally the longest I’ve ever gone without bingeing. It’s just,,, easy this time. Once you get a feel of what it’s like to be skinny you just don’t crave junk as much anymore bc you KNOW it’s not worth it. The trick is to eat clean 90% of the time and allow your favorite treats 10% do the time. Fit them into your calorie limit!!! Here’s some personal favorites that have helped me lose like 20lbs in the past 2 months.

I tend to do one higher- calorie drink during the day (protein shake, Starbucks, etc) and one healthy filling but low cal meal and a sweet snack at the end of the night.

LOW CALORIE 90%

Mediterranean salad (~150): mixed greens, chopped bell peppers, cherry tomatoes, red onion. Little bit of feta cheese. Balsamic vinegar (not dressing or vinegarette!!!!) I don’t add meat but you could totally add chicken for low cal high protein choice. You could also add olives but I don’t fw them.

Chocolate Protein shakes from the gas station (loll). They’re 220 cal on average and a great treat. Strawberry one is good too.

SEAWEED SNACKS they’re literally 30-60 calories for a pack and kill my urge to eat chips!!! Please give them a try!

Soups. Soups that are already portioned and have the calorie amount posted. I add extra seasonings and spice to boost metabolism.

Coffee!! With almond milk and a little coffee creamer. It’s worth the calories if you want a coffee just make one it’s better than going to Starbucks.

Sushi: I’m vegetarian so I get an avocado and cucumber roll. It’s so good with fresh ginger and a little soy sauce. Sometimes I will be craving it allllllll day and have it as my OMAD so rewarding 🥹

Miso soup>>>>>> add tofu and seaweed and onions!! And mushrooms if you like them.

Monster Ultra energy drinks,,,, yeah I know they’re bad for you but I love them.

Fruits!!! I especially love strawberries, watermelon, cherries, blackberries, pineapple and mangoes.

TREATS 10%

Trail mix: dried cherries, pecans, walnuts, pistachios, cashews. High in calories but perfect for killing hunger. High protein keeps you full and muscles strong, high healthy fats will keep your hair and skin and nails beautiful.

Chocolates: SMALL PORTIONS. if you can’t eat just eat a piece without bingeing, do NOT buy a big bag. what I do is I buy a bar of whatever chocolate I’m craving for my bf and we share it piece by piece. Dark chocolate, milk chocolate, white, hazelnut, with coffee beans, with toffee, fruits, chocolate is the best thing ever 🍫

Starbucks! My fav drinks are matcha lattes (hot/iced), iced white chocolate mocha, caramel macchiato, and occasionally a pumpkin spice latte. Peppermint mochas on the holidays. Oat milk always

Baked goods. Same deal as the chocolate, ONLY BUY THE PORTION YOURE GOING TO EAT. If you have been craving a croissant, go get one. One. Don’t buy a whole dozen of them. You will end up bingeing trust me. My favs are cinnamon rolls <3

Habits

I’m going to the gym!!! Consistently for the first time in my life. It doesn’t have to be anything crazy. Spend 30 min on the treadmill alternating between incline walking and easy paced jogging. Put on a YouTube video. Wear pink and bring a cute water bottle. You have to make an experience out of it! I stick to cardio and full body stretches plus ocasional (light) strength workouts w my bf.

I don’t drink anymore. Just 🍃. Alc is so high in sugar and carbs and it’s literally poison bro. I know it’s hard to stop but once you do you’ll feel so much better.

I rarely weigh myself. I’m at my bfs house all the time so I only step on my scale maybe 3 times a month. It’s been a game changer!!!

MINDSET

I practice mindfulness and speak kindly to myself. Basically sweetspo + affirmations to myself all the time.

Taking more pride in your appearance will also help motivate you. You think you’ll still want to binge after you took a full body shower, clean PJ’s or outfit, painted your nails, skincare and makeup done, whitened your teeth and lit a candle? No thanks.

Limit stupid, negative, useless media consumption. Watch things that have to do with your hobbies/ interests and your social media algorithms begin to kinda clean themselves up over time. My pages are all about exercise, study blogs, beauty tips and sciencey stuff. No more drama or celebrity nonsense. Cut down your following!!

Remember you only have one life on earth. You’re young and hot once. Don’t you want to grab this chance while you have it? Unfortunately your beauty is your currency especially as a woman, so if there’s anything I can do to give myself a better life I will. Losing just a few pounds of fat will make the craziest difference in ways you’d never expect. Free and discounted stuff. More people smile at you and listen to what you have to say. Both literal and figurative doors will be opened for you.Clothes fit better bc they’re more flattering when your body is fit and healthy. While it feels good to get validation from other people, the best part of it is looking in the mirror and feeling proud instead of ashamed. The inner confidence that comes from successful transformation………….there’s no other feeling that compares. If you know, you know. I’m just saying,, the choice is yours 🤷🏼‍♀️

[dandelionsresilience]

Good News - May 22-28

Like these weekly compilations? Support me on Ko-fi or $Kaybarr1735! Also, if you tip me on Ko-fi or CashApp (and give me some way to contact you if it doesn’t automatically), at the end of the month I'll send you a link to all of the articles I found but didn't use each week - almost double the content!

1. Scientists Invent Healthier More Sustainable Chocolate

“The new chocolate recipe from researchers at ETH Zurich uses more materials from the cocoa pod that are usually discarded, including more of the pulp as well as the inner lining of the husk, known as the endocarp. […] The resulting chocolate also [was “deliciously sweet” and] had 20% more fibre and 30 percent less saturated fat than average European dark chocolate[, and] it could enable cocoa farmers [to] earn more from their crops.”

2. Vermont Is Coming for Big Oil, Making It Pay for Decades of Climate Pollution

“Legislators in Montpelier are on the brink of enacting the "Climate Superfund Act," modeled after the federal Superfund law, that seeks to make oil, gas and coal companies pay for damages linked to historical greenhouse gas emissions. […] Companies would be held liable for the costs associated with […] floods and heat waves, along with losses to biodiversity, safety, economic development and anything else the treasurer deems reasonable[, that were caused by their emissions].”

3. Important bird habitat now protected in the Rocky Mountain Trench

“Grassland-reliant species in the Rocky Mountain Trench now have more protected habitat thanks to a new [270-hectare] conservation area near Cranbrook. […] About one-third of the Skookumchuck Prairie Conservation Area is forested[…,] Most of the site is a dry grassland[…, and] Three hectares of wetlands add to the landscape diversity and offer crucial benefits to wildlife and water systems in the area. This conservation gem also provides habitat for endangered American badger and excellent winter range for elk, mule deer and white-tailed deer.”

4. Lemur Week marked by 70th breeding success

“A wildlife park has celebrated its 70th lemur breeding success ahead of a week raising money to help save the endangered primates. […] The park's open-air Madagascar exhibit is home to 31 free-roaming lemurs and was officially opened in 2008. […] Females are only sexually receptive for just one or two days a year, leaving a small window of opportunity for males to father offspring. […] The two playful siblings, one female and one male, were born to father Bernard and mother Hira.”

5. Innovative material for sustainable building

“Researchers introduce a polymer-based material with unique properties. This material allows sunlight to enter, maintains a more comfortable indoor climate without additional energy, and cleans itself like a lotus leaf. The new development could replace glass components in walls and roofs in the future.”

6. Isle of Wight eagles don't pose threat to lambs as feared

“While there had previously been fears that the eagles would feed on livestock, such as lambs, the project has found no evidence of this. [… “W]hite-tailed eagles effectively steal meals from other predatory birds[, which is] a really important ecological role that had been lost within the landscape and is being restored.” [… The birds’] population was boosted by a chick last year – the first time the species has bred in England in 240 years.”

7. Breakthrough discovery uses engineered surfaces to shed heat

“Cheng's team has found a way to lower the starting point of the [Leidenfrost] effect by producing a surface covered with micropillars. […] The discovery has great potential in heat transfer applications such as the cooling of industrial machines and surface fouling cleaning for heat exchangers. It also could help prevent damage and even disaster to nuclear machinery.”

8. New malaria vaccine delivered for the first time

“A total of 43,000 doses arrived by air today from UNICEF, and another 120,000 are scheduled to show up in the coming days. […] They're the first vaccines designed to work against a human parasite. […] Across four African countries, these trials showed a 75% reduction in malaria cases in the year following vaccination of young children. […] The Serum Institute of India, who will be manufacturing the new vaccine, says a hundred million doses will likely be available to countries by the middle of next year.”

9. Urban gardening may improve human health: Microbial exposure boosts immune system

“"One month of urban indoor gardening boosted the diversity of bacteria on the skin of the subjects and was associated with higher levels of anti-inflammatory cytokines in the blood. The group studied used a growing medium with high microbial diversity emulating the forest soil," [… whereas] the control group used a microbially poor peat-based medium. [… N]o changes in the blood or the skin microbiota were seen. […] “This is the first time we can demonstrate that meaningful and natural human activity can increase the diversity of the microbiota of healthy adults and, at the same time, contribute to the regulation of the immune system."”

10. Cities Are Switching to Electric Vehicles Faster Than Individuals

“[M]ost large cities have adopted some kind of climate goal, and some of them are buying EVs for their municipal fleets at a faster rate than the general public. And that progress could speed up as more EVs enter the market and as cities get educated about grant funding and tax incentives that were passed over the last four years.”

May 15-21 news here | (all credit for images and written material can be found at the source linked; I don’t claim credit for anything but curating.)

[afeelgoodblog]

The Best News of Last Week

🦾 - High-Five for Bionic Hand

1. Houston-area school district announces free breakfast and lunch for students

Pasadena ISD students will be getting free breakfast and lunch for the 2023-24 school year, per an announcement on the district's social media pages.

The 2023-24 free lunch program is thanks to a Community Eligibility Provision grant the district applied for last year. The CEP, which is distributed by the Department of Agriculture, is specially geared toward providing free meals for low-income students.

2. Dolphin and her baby rescued after being trapped in pond for 2 years

A pair of dolphins that spent nearly two years stuck in a Louisiana pond system are back at sea thanks to the help of several agencies and volunteers.

According to the Audubon Nature Institute, wildlife observers believe the mother dolphin and her baby were pushed into the pond system near Grand Isle, Louisiana, during Hurricane Ida in late August 2021.

3. Studies show that putting solar panels over waterways could boost clean energy and conserve water. The first U.S. pilot project is getting underway in California.

Some 8,000 miles of federally owned canals snake across the United States, channeling water to replenish crops, fuel hydropower plants and supply drinking water to rural communities. In the future, these narrow waterways could serve an additional role: as hubs of solar energy generation.

4. Gene therapy eyedrops restored a boy's sight. Similar treatments could help millions

Antonio was born with dystrophic epidermolysis bullosa, a rare genetic condition that causes blisters all over his body and in his eyes. But his skin improved when he joined a clinical trial to test the world’s first topical gene therapy.

The same therapy was applied to his eyes. Antonio, who’s been legally blind for much of his 14 years, can see again.

5. Scientists develop game-changing vaccine against Lyme disease ticks!

A major step in battling Lyme disease and other dangerous tick-borne viruses may have been taken as researchers announced they have developed a vaccine against the ticks themselves.

Rather than combatting the effects of the bacteria or microbe that causes Lyme disease, the vaccine targets the microbiota of the tick, according to a paper published in the journal Microbiota on Monday.

6. HIV Transmission Virtually Eliminated in Inner Sydney, Australia

Sydney may be the first city in the world to end AIDS as a public health threat by 2030. Inner Sydney has reduced new HIV acquisitions by 88%, meaning it may be the first locality in the world to reach the UN target to end AIDS as a public health threat by 2030

7. New bionic hand allows amputees to control each finger with unprecedented accuracy

In a world first, surgeons and engineers have developed a new bionic hand that allows users with arm amputations to effortlessly control each finger as though it was their own body.

Successful testing of the bionic hand has already been conducted on a patient who lost his arm above the elbow.

----

That's it for this week :)

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[mysteryshoptls]

SR Ortho Shroud - Apprentice Chef Voice Lines

Summon Line: This class is perfect to test out my new Cooking Gear. I want to learn as much as I can to be able to cook so many things!

Groooovy!!: My brother and I worked together to make this gear. This might just be the initial test run, but it can perfectly follow the recipes!

Home: I'm perfectly antibacterial and waterproof!

Home Idle 1: One-plate dishes like Loco Moco are really efficient meals, since it's a main dish, side dish, and salad all wrapped into one!

Home Idle 2: When I tried telling Leona-san the reason he gets sleepy after meals, he just said, "Yeah, yeah," and brushed me off. It doesn't look like he's looking to fix it...

Home Idle 3: This gear is equipped with basic functions to prep, peel, chop, and weigh ingredients. It even has a tasting function! Isn't it great?

Home Idle - Login: Retrofitting complete. Commencing cooking functions with the 【Cooking Gear】 attachment.

Home Idle - Groovy: Recipe reproduction accuracy: 99%. ―Hmm, I think this gives me a pretty good chance at high marks! I can't wait to see what the judges think!

Home Tap 1: If there's any gourmet food you'd like to eat, I can reproduce them for you! Ah, but of course, you'll have to supply the recipe and ingredients.

Home Tap 2: I don't have any food preferences, but I do know what everyone else's dislikes are. ...Who knows when that kind of info will come in handy～

Home Tap 3: By rounding the bottom of an iron pot, it allows for the heat to gather in once place to cook everything more evenly... It's a simple but smart product design.

Home Tap 4: Apparently, rice is a carbohydrate that can really efficiently boost your energy with even only a small amount. Sounds like the perfect thing for my brother to eat when he's busy!

Home Tap 5: Warning! Warning! An ingredient foreign to the recipe has been added. Halt all processes. Beginning procedure to identify and remove the offending ingredient.

Home Tap - Groovy: Was my dish delicious? Yay～! I'm glad I analyzed your taste preferences and adjusted the recipe for you, then!

Requested by Anonymous.

[fountainpenguin]

Went down a very specific research pipeline last night, and now you get to share it with me:

Does Dev have hypoglycemia?

Low levels of blood sugar that - when they drop - can lead to irritability, confusion, headaches, exhaustion, shaking, rapid heartbeat, blurry vision, passing out, seizures, or even death. Blood sugar can drop about 2 to 4 hours after eating; snacks and additional small meals are very needed; sugary foods like hard or gummy candies can give a quick boost, as can juice or soda. I'm continuing my research after this post, so please forgive/inform me if I've mixed up details between different types of hypoglycemia- or just got something totally wrong.

FOP: A New Wish is set in modern times (i.e. not the far future). He's allowed to have drones in the classroom with him- They're acknowledged as his assistants and the teachers know about them.

Potentially, they may function under similar rules to service dogs- another sentient creature that would be allowed in class (ignoring that Dev is sometimes away from them, or that they went into the halls on their own in "28 Puddings Later").

We know Dev is self-reliant enough to get by without his au pairs. They help him, but they're not something he needs 24/7.

Insert joke about the au pairs needing off-duty time like service dogs and sometimes they just go play. Union rules...

We know they have the capability to "alert on Dev" like service dogs... or at least, this one looked at Dev and beeped when scanning a paper, and even projected an exclamation point to catch his eye:

The visual-verbal cue combo is definitely an intentional feature (And it's not like it greeted him by name- it just beeped and he knew what it was conveying).

We know that at the end of "Lost and Founder's Day," this au pair - despite being a machine - recognized Dev was sad (or at least low energy) and patted him on the head.

Au Pair: I would hug you, but I do not have human arms or warmth.

Earlier in this episode, we see the au pairs respond to people based on data they were being fed through sensors people were wearing on their wrists. Dev might have one here, though we know he was upset to find out his dad was using them to zap people and he's sad about his dad not loving him, so it's likely he's not wearing it.

This implies the au pairs don't have enough data about most people, but they DO have internal data about Dev. If not internal, they can read him well. We do know they're good at reading cues- They get embarrassed during the festival when they find out problems have been corrected before they got there and we didn't see the Dimmlets shock anyone to prompt the au pairs to acknowledge the situation changed. What does it say about the au pairs if they're implied to be Dale's creation and they see sad Dev and think "I should hug him."

The Off Puddin' brand of pudding is so desirable that the whole class became addicted; they had withdrawals when Hazel changed her "unlimited pudding" wish to be "pudding after we take our class picture" wish- Just like everyone else, Dev was one of the affected individuals and ate all the pudding he could get his hands on.

If the pudding is that delicious, it's interesting Dev kept some (even if this is a new batch from a different pudding day) and snacked on it in Fairy World... and didn't give into impulses to eat it some random day beforehand:

I guess we can't prove it's the same brand, but it's presumably the same model from "28 Puddings Later." I think it's the only item we know he brought to Fairy World beyond clothes and one au pair that he stands on. He doesn't even use his tablet in this episode (which he's normally glued to outside of school).

We can confirm Peri didn't poof this up for him (or at least, it's very unlikely since that would've been weeks ago). Dev eats this pudding after Irep ditches him to hang out with his dad- Extremely doubtful Dev got Irep's attention for his snack. Or Dale's, for that matter (if his dad brought some).

Canonically, the principal gives Dev lots of pudding because his dad made a "generous donation" to the school. It's possible he does this often since we know Dev hoards pudding every pudding day...

... which is interesting, because in "Stanky Danky," the news describes Dale as "billionaire non-philanthropist." Investing in his child's future for the sake of good education doesn't seem to be his M.O.... although he does send Dev to a private school, so maybe.

We know Dale hates losing money, and we know he's not the best dad to Dev... but we also know Dev has an official allergy card that names him in 3rd person-

- which could imply he got this card when he was young. That's not guaranteed, but I looked at some IRL cards and some use first-person, so it's food for thought.

Possibly, his dad even took him to the doctor for official diagnosis. Lactose intolerance can be hereditary, so if Dale has it, he may have identified it immediately after Dev's first reaction. For all Dale’s faults, Dev IS still alive and not starving to death - and still lives with his dad - so it's not improbable Dale's aware of his son's food needs. On a darker note... given Dale's abusive childhood, I feel like lack of food is something he has trauma around. Also, if Dale is lactose intolerant, I'd be curious to know how Dev found out he was, as I'd assume Dale wouldn't keep dairy in the house if he can't eat it. The two logical options here are "Dale took him for an allergy test" or "Dev ate dairy outside the house and got sick, so he told his dad / the au pairs." Maybe he found out in preschool?

Dev's au pair bringing him a snack! Their boy needs to eat!

Anyway, this was all leading up to these screenshots of Dev having no fun on the walk to Signal Hill that I found funny:

No energy... need sugar... Exercise did a number on him... Hazel takes a breather by crouching for a second, but Dev just slams his face in the grass and I think that's great.

Despite Dev not liking to walk, he and Hazel stopped their treasure hunt before the final clue and walked back to the Dimmadome place for food, so that's neat to think about (especially in the context of him snacking before he left the house... How long were they out? Did he even finish his snack?)

Dev's au pair was preemptively wearing a chef's hat when he and Hazel came back to the house, so I wonder if that's his routine lunch time on weekends. The au pairs are good caretakers who know their boy's schedule and needs...

Immediately after this scene, Dale asks what Dev and Hazel are up to "this fine afternoon," so it's probably after 1 pm. Noon at the earliest, but surely not an early lunch at 11 AM. Interesting consideration for the timing of Dev's snack... It makes sense if he was out with Hazel for 2 to 4 hours before he had to go home and eat, even though they were on the final riddle.

Come to think of it, one of the things we know about Dev's house is that there's a cereal bar and Peri brings him cereal... and the woozy Peri hallucinating about bringing Dev "his favorite cereal" (during the finale) seems to get to him one way or another.

Consider... Cosmo and Wanda poofed up hard candy when Peri came over because Dev needed sugar I DID wonder what they were up to considering sugar gets Fairies inebriated...

tl;dr - I like to think the reason on paper that Dev gets his au pairs in school is for medical reasons. They track his blood sugar and keep him from, y'know... going into a seizure or passing out. I can't imagine Dale would like that happening to his son at home either (if for no other reason than because it would be a huge distraction he has to deal with).

If this is something Dev's been dealing with since he was little, that plays into the au pairs accompanying him through his early years... We know he's both lactose intolerant and extremely picky, not liking any of the cupcakes Peri poofed up despite this many attempts:

- which I cannot imagine Dale had the patience to deal with long if he was Dev's primary caretaker in his earliest years.

I was gonna make a joke about Dale hiring someone to watch Dev - and let's be real; he probably did - but also... do you think this cocky guy would spend money when "It's a baby; how hard can it be? I also eat daily- This is just efficient use of my time!"

POV: Tired single dad who's not yet finalized his au pair design walks into grocery store with baby, buys cupcakes, leaves. Confuses every parent in the parking lot when he has a fussy Dev sitting on the back of the car and he's spoonfeeding him icing. They did not go home. Next stop will be the park, where Dale falls asleep on a bench while Dev eats bugs. Some parent sees Dev eating a chocolate bar and strikes up a conversation with Dale about what a big moment it was when they treated their child to chocolate and Dale's just like "I've been feeding him that his entire life." Dale pouring a soda in his toddler's sippy cup: Don't judge me.

At a certain point, when you're a billionaire single dad running multiple businesses and you're good at robotics, there comes a time when "It would make things easier if my young child (who's a very picky eater and can't have dairy) had a drone to follow him around, alert him when his blood sugar is about to drop, or assist if he passes out" makes a lot of sense. Especially if you have major trust issues from abuse and prefer relying on your own inventions.

It was a very relieving day for Dale when he finally had a reliable au pair to leave his son with, I'm sure. Didn't accidentally kill his son!! #Not as big a jerk as you could've been!

During my original liveblog for "Battle of the Dimmsonian," I was confused about Dev going from "I need to talk to Hazel" to trying to spook her and her friends by summoning ghosts. I'm definitely not excusing his bitter attitude in general as a hypoglycemia thing, but this is an episode that would make this headcanon funny:

Peri, internally: Listen here, you little brat- I've read your file. Now eat your freakin' cupcake. Icing is good for you. Dev: These are terrible >:( I'll go without. Peri: WHY? Dev later that day: If I tell Peri I need sugar, he'll be SUCH a pain about it. I opt to suffer...

Anyway, I think it's interesting and I'm going the "au pairs help Dev with a lot of things, but one of them is hypoglycemia" direction in my City Lights AU :)

If anyone's curious, I'm doing growth hormone deficiency that also lands him with a weak immune system- another thing the au pairs help him with. My full character profile for Dev will go into extra details about his life... Fun times.

Dale, planting his whiny and sick child on the floor by his desk and handing him a tablet, juice, and a bunch of hard candy: Big Boss has a work meeting. Don't go outside or you'll die. At this point, you're sunk costs and if I lose you, I'm gonna make it everyone's problem.

Bonus Theory:

Are Doug and Dale also lactose intolerant, and did Dale kill his dad's cows?

In Season 5 - "Mooooving Day" - Doug runs a business called Dimmadome Farms, which produces extreme amounts of milk from genetically modified cows. He uses this to keep the population of Dimmadome Acres totally happy and obedient.

Doug seems convinced the milk makes people happy and that it's a good thing, but he doesn't personally drink it. It's kind of funny to think he went the route of milk because his family is full of lactose intolerant individuals who won't accidentally drink it.

Genetics - Lactose intolerance is inherited in the autosomal recessive pattern- This means either both of Dev's parents are lactose intolerant, or they personally aren't but carry the gene.

Additionally, Dev will only pass lactose intolerance to his kids if his partner also has the gene- either intolerant or a carrier.

There's a chance Dev developed it without genetics, but it looks like there's a lot more variety there than I can cover in a single post. From what I've read, it's "uncommon in babies and young children." He's 9 when "Peace of Pizza" takes place, which might strengthen the argument that it's genetic in his family.

One of the businesses Dale lists as under his possession in "Lost and Founder's Day" is Dimm-'N-Out Burgers. Presumably this is a parallel of In-'N-Out Burger, which use beef patties. Notably, this is a business made up for A New Wish- It's never been portrayed as under Doug's ownership.

If Dimmadome Farms already existed in Dale's youth, it makes sense Dale would use the cows from there- You have to do something with the ones who aren't producing milk, so why not make money?

Technically, Dimmadome Acres was wiped out by magic, but it's possible Dimmadome Farms itself was outside premises of the suburban neighborhood, so maybe there were other cows.

We know by A New Wish, Dale has established himself as a tech mogul, but he probably wasn't one straight after being rescued from 7 years of abuse, which is heavily implied to have started when he was 9 (give or take). Consider:

Doug: I'm making drinks from a labor force of enslaved individuals I've trapped underground :) His son, who recently escaped a life of being forced to make drinks for 7 years underground: This is incredibly insensitive, actually.

Hey, there's something SUPER sus about Dale's underground lemonade stand abuse starting at age 9 when his dad's milk factory is also underground in a big trapdoor and relies on trapped people for labor... Do you think Vicky found the cows when she was a kid and lured Dale down there, but he was lactose intolerant and couldn't drink mind control milk, so she moved him somewhere else... I'm connecting the dots...

It's worrisome that Doug's instinctual response to Timmy saying he didn't want to drink milk was "What a baby," and then he jumps and corrects himself to "Aw, shucks"... What conspiracy am I uncovering... Doug, let me in- I just wanna talk about the home your son grew up in.

I mean, the alt theory is that Doug built his underground dairy farm and trapped people to work in it BECAUSE Dale told him where he'd been for the last 7 years and he went "Oh, that's brilliant!" and that's also terrible??

Anyway, Doug's thing is that he's constantly jumping from one business to the next, never staying consistent (beyond the beloved Dimmadome stadium).

Knowing how he's always go-go-go, it's very probable he'd get his son involved in business young. Maybe Dale started with a burger joint until the robotics work paid off! A spiteful direction for Dimmadome Farms indeed...

Me, having a sudden realization and looking up from my notes theorizing both Dev and Dale have OCD and ADHD, then glancing at my second monitor where I have references from "Moooving Day" of Doug's meticulously arranged town of pink houses and people wearing matching outfits:

... Ah.

[lon3rlife]

“I promise you that you’re not alone”

Rick Sanchez x Reader

Rick comforts you during a major depressive episode

I haven’t been doing very well for the past few weeks and writing these are one of my only sources of comfort rn tbh

It’s been getting bad again and you knew it. It’s been a struggle to even get out of bed to walk a few feet to your kitchen, your room was in shambles, and you couldn’t even bring yourself to shower. You just get like this and you know eventually you’ll get out of it, but even though you know it will eventually pass you feel so stuck in despair you feel like continuing this downward spiral until you reach rock bottom. As you lay in your bed staring at the bare wall hoping for this to all go away you get a text from Rick.

You don’t even have the energy to reach over to grab your phone, but after a few minutes you finally reach over to see what it has to say.

“Hey. Are you doing okay? I’m coming over. Do you need anything?“

Rick knows how you feel. He really does. He understands how you feel and doesn’t think of you any less. He knows when things get hard to handle and how he can make things just a little easier for you.

You don’t even have time to reply when a green light appears in your room and Rick walks in with a sympathetic smile and gets next to you in bed without saying anything.

You turn to your side and he gently tucks a strand of your messed up hair behind your ear and softly kisses your forehead.

You guys lay together for a while, nothing needed to be said. Rick waited till you felt like talking about it.

“I’ve been doing so shitty. I’m sorry.” You whisper out

“There’s nothing to be sorry about you’re doing the best you can, and I know how hard it is. Trust me. I know it’s not easy to come out of this but I’ll help you. Small steps. Little by little it will get better I promise.” He says pulling you a little closer to him as you hold on his hand softly playing with his fingers.

“I can help you clean up, and get you something to eat. Anything you want, you call the shots.” He says

“Can we please just lay like this for a while I just need to be with you right now.” You say, softly nuzzling yourself to be as close to him as possible.

“Of course baby, anything you need I’ll be here I promise .” He whispers as you close your eyes embracing him until you finally get to sleep.

You wake up the next morning, still feeling stuck in an endless loop. You lift your head off your pillow and look around your room noticing it’s cleaner than it was last night. Granted there’s still some dirty clothes on your chair, but it feels a lot less claustrophobic.

You can smell coffee being made from the kitchen, and you reluctantly make your way out of bed to try to get some food in you.

“Good morning sweetheart.” Rick smiles, a genuine smile filled with nothing but love.

“I-uh made pancakes and coffee, I think it will be good to eat an actual breakfast.”

He sits with you at the table eating with you, the food definitely making your brain feel less foggy.

“Thank you for cleaning my room. You didn’t have to do that you know.” You sleepily smile

He doesn’t even respond, just smiles and takes another bite of his breakfast

The food and small caffeine boost truly helped your head feel a bit clearer. You can’t remember the last time you ate a proper meal, but eating breakfast with the person you loved most definitely boosted your mood. It was something so small but meant so much to you, Rick as well.

After sitting at the dining table for a while just talking and enjoying each others company you guys make your way over to your couch just to lay together, in a new spot other than your bed for a small change of scenery.

“I love you so much you’re so strong.” Rick says running his fingers through your hair as you lay on his chest.

You feel genuine love for him, the love you never would have imagined you would ever feel for someone. You know that you have issues, but he does to, and that’s what makes him so perfect for you. You both understand each other in such complex ways you wouldn’t trade for the world.

[thehanalia]

The Subtle Art of Becoming "That Girl" in 2024 🌸✨

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Hello beautiful souls! It's me, Hana. If you are new reader then

Hi! I’m Hanalia and I want to empower women to prioritize their well-being while pursuing their dreams🌟

Today, I woke up feeling extra inspired by the #thatgirl aesthetic. You know her – she's the girl who embodies self-love, radiates positivity, and just seems to have her life beautifully organized. Personally, I believe, she's not just a trend; she's a movement towards becoming the best version of ourselves. And guess what? Becoming "that girl" isn't about perfection; it's about progress. It's about embracing the journey of self-improvement, self-care, and love. So, let's dive into a few ways you can bring a little bit of "that girl" magic into your everyday life:

1. Morning Rituals ✨

Start your day with purpose. Whether it's a morning skincare routine, meditation, or writing down your thoughts in a daily planner, find what centers you. If you have been following me for a while then you know how important this is. Remember, it's these small rituals that set the tone for a productive, positive day.

2. Self-Care Sundays 🛁

Dedicate time each week to pamper yourself. This could be a long bath, a skincare routine, or even a cozy evening with a book. It's all about showing yourself some love and appreciation.

I remember back in my childhood my older sister used to always have pamper sundays and I would always try and follow her footsteps however, back then your girl was as lazy as one can be...so zero exceptions. Be better than me girls and make the future you be proud.

3. Clean Girl Aesthetic 🌿

Embrace the clean girl aesthetic with a minimalist wardrobe, clean makeup looks, and a tidy space. A clutter-free environment not only looks good but also brings a sense of calm and order to your mind. Clean home = clean mind + remember clean body

4. Find Your Fitness Love 💕

Whether it's pink pilates, yoga, or a brisk walk in the park, find a physical activity that you love. It's not just about the physical benefits but the mental clarity and energy boost it brings.

5. Nourish to Flourish 🍓

Eating well is a form of self-respect. Fill your plate with colors, textures, and nutrients. It's not just about looking good, but feeling good from the inside out.

6. Learn and Grow 🌱

Embrace new hobbies, read more books, and challenge yourself to learn something new often. Growth is a huge part of becoming "that girl".

7. Stay Organized 📒

Invest in a good daily planner to keep track of your goals, appointments, and to-dos. There's something incredibly satisfying about ticking off tasks and staying on top of your game.

And here's a little secret for you: part of my "that girl" journey includes creating pieces that speak to my soul. I stumbled upon this adorable shop aka my Shop [GlowInGrow] that just screams self-care and love. My THAT GIRL planner is something that I did with love and my own hands. For me, it's not just a planner, it's my way of helping others because that's what being her is. Being her means she shares her secrets to help the rest of the girlies. MESSAGE ME FOR THE PROMO CODE *hint*

Also this planner has got you covered from setting your intentions and tracking your habits to planning your meals and self-care routines perfect for anyone looking to add that extra touch of mindfulness and beauty to their daily routine. It's subtle, but oh, so beautiful. 🌟

AND REMEMBER;

Becoming "that girl" isn't an overnight transformation. It's about making small, meaningful changes that align with who you are and who you aspire to be. Let's embrace this journey together, one step at a time. 💕

Last but not least, at the end of your journey of becoming that girl awaits the future who is The Girl!

Stay safe and stay hot...

With Love, Hanalia

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[stylesonfilms]

ink & innocence - 16

word count: 5.0k

i've hidden some small things within my story that make up aspen and harry, have you guys noticed any? 🤭 where should i turn the story to from here? more dates, more intimacy, group activities, etc! let me know & thanks for all the support!

The next day, Aspen had cleared her schedule, wanting to use the free time for something meaningful. Her evening had been a whirlwind of laughter and warmth, spent with Isobel in her bed as they dissected every detail of Aspen's first official date with Harry. Takeout containers littered the nightstand, barely touched, because they were too engrossed in giggling over Harry's sweet words and Aspen's recounting of every look, every laugh, and every moment of connection.

Today felt different. There was a quiet kind of excitement humming in Aspen's chest, the kind that made her toes curl against the floor and her heart flutter every time she thought of surprising Harry. She'd been up early, not out of necessity but because the thought of doing something thoughtful for him gave her a sense of purpose she didn't often feel in her quieter routines.

Her plan was simple but heartfelt: bring Harry lunch. She'd realized, after observing how carefree and spontaneous he seemed, that he probably didn't bother with packing himself meals. He struck her as the kind of guy who either grabbed something quick or skipped lunch entirely. The thought tugged at her, making her want to do something about it.

Aspen had spent her morning channeling her rare bursts of culinary motivation into creating something she hoped Harry would love. The kitchen had filled with the warm, savory aroma of steak bites sizzling in butter, the citrusy tang of cilantro lime red rice, and the comforting, creamy scent of mac and cheese bubbling on the stovetop. Cooking wasn't something Aspen did often, but when she did, she poured herself into it entirely. Each stir, each sprinkle of seasoning, carried her thoughts to Harry—how he'd smile when he opened the container, the way he might tease her for going through so much effort, and how he'd hopefully enjoy every bite.

When the meal was ready, she carefully packed it into a container, sticking a pink sticky note on the lid. She spent longer than she'd admit debating what to write, eventually settling on a simple but warm message:

For my favorite person. I hope you love it! ❤️ —Aspen

The little heart at the end made her blush as she stuck the note firmly in place. It was bold for her, but she wanted to leave him with a tiny piece of her feelings—nothing overwhelming, just enough to make him smile.

Aspen slid the container into her light pink lunch bag, patterned with scattered white stars, and tucked in a bottle of water and a Redbull, knowing he might need the energy boost. Napkins and a fork were added as the final touches. Checking her phone, she noted the time—she had about thirty minutes before his usual break, just enough to pull everything together.

She dashed upstairs, her heart fluttering with a mix of nerves and excitement. After rummaging through her clothes, she decided on the grey flared leggings from the other night, paired with her trusty Converse. For her top, she grabbed the shirt she'd "borrowed" from Harry—it still smelled faintly of him, which made her cheeks flush as she pulled it on and tied it in the back to better fit her frame.

Aspen worked quickly, brushing her hair and pulling it into a simple half-up, half-down style. She swiped on a light coat of mascara, just enough to make her eyes pop, and dabbed tinted lip balm on her lips, giving them a subtle sheen. Glancing at her reflection, she smoothed the shirt over her waist, trying to quiet the small voice in her head wondering if she looked okay. It wasn't about being perfect—Harry had already seen her in her coziest clothes—but she wanted to feel confident and put-together.

With her tote bag and lunch bag slung over her shoulder, she took a deep breath, her heart thudding softly in her chest. The thought of surprising Harry, of seeing the look on his face when she handed him the meal she'd made with him in mind, made her smile. It was a small gesture, but one she hoped would let him know how much he meant to her.

As she locked the door behind her and stepped into the bright spring afternoon, the warmth of the sun seemed to echo the warmth in her heart. Today, she wasn't just thinking about Harry—she was showing him how much she cared, in her own quiet, thoughtful way.

˗ˏˋ ★ ˎˊ˗

The bell above the tattoo shop's door jingled softly as Aspen stepped inside, her lunch bag clutched tightly in one hand. She paused just inside the threshold, taking in the space that felt both familiar and slightly intimidating. The red-accented walls were lined with framed artwork and sketches, a testament to the creativity that buzzed within these walls. Aspen adjusted the strap of her tote bag on her shoulder, her heart racing—not from fear, but from anticipation.

Zayn was the first to notice her. He was behind the counter, flipping through the appointment book, and his face lit up when he saw her. "Well, if it isn't little miss Aspen," he greeted warmly, leaning casually on the counter. "What brings you here today?"

Aspen offered him a shy smile, shifting on her feet. "Hi, Zayn. I, um... I'm here to see Harry."

Zayn's brows lifted, his grin widening with mischief. "Here to see Harry, huh?" His tone was teasing, but not unkind. He gestured toward the back of the shop with his chin. "He's in his office. Go on back."

Before Aspen could move, another voice chimed in—Niall, sitting in the nearby waiting area, sketchpad in hand. "Ooh, Harry's got visitors now? And bringing lunch, too? Look at him, living the dream." His Irish lilt made the teasing even more playful, and Aspen could feel the heat rising to her cheeks.

"Shut up, you two," came Harry's familiar voice from somewhere behind them. He appeared a moment later, his flannel sleeves rolled up, ink staining the tips of his fingers. His green eyes softened the moment they landed on Aspen. "Hey, love," he said, the corner of his mouth curving into a lopsided grin. "You didn't tell me you were coming."

Aspen smiled nervously, lifting the lunch bag a little as if to explain herself. "I thought I'd surprise you... I figured you might not have had lunch."

Harry's gaze flickered to the bag, then back to her, and something warm and unspoken passed between them. "Y'know me too well," he said softly. Then, turning to Zayn and Niall, he added, "Don't you two have something better to do than nose into my business?"

"Not a chance," Niall quipped, earning a laugh from Zayn. "You're the entertainment, mate."

Harry rolled his eyes but didn't bother responding. Instead, he placed a hand lightly on Aspen's lower back, guiding her toward the hallway that led to his office. "C'mon, let's get out of here before they make it worse."

Aspen's skin tingled where his hand rested, and she couldn't help but glance back over her shoulder. Zayn gave her a wink, and Niall mimed a slow clap, his grin wide. They exchanged a look between each other, surprised at Harry's sudden softness. 

She turned forward quickly, her cheeks flushing even more. "They seem... nice," she murmured. Harry chuckled, his voice low and warm. "Nice isn't the word I'd use, but they mean well."

When they reached his office, Harry pushed the door open and gestured for Aspen to step inside first. The space was small but cozy, with sketches pinned to the walls and a desk covered in art supplies and paperwork. A worn leather couch sat against one wall, and the scent of ink and faint traces of cologne lingered in the air.

"Make yourself at home," Harry said, shutting the door behind them. He leaned back against it for a moment, watching as Aspen set her bag down on the desk. There was something about the way she moved, so quietly yet purposefully, that tugged at his chest. And he would be lying if he said his eyes didn't wander lower, lingering on how her gray leggings hugged the beautiful curve of her ass. He looked back up with a small smirk when she turned back to face him.

Aspen glanced around, taking in the little details of his space. It felt so him—creative, a little messy, but warm. She carefully unzipped the lunch bag, pulling out the container and setting it in front of him. "I, um, made this for you," she said softly. "I hope it's okay... I wasn't sure what you'd like, but..."

Harry stepped closer, reaching out to lift the container's lid. The smell of the warm food hit him immediately, and his eyes widened slightly. "You made all this?" he asked, looking at her in surprise.

Aspen nodded, twisting her hands together nervously. "I thought... maybe you don't bring lunch with you? And I just wanted to, you know... do something nice for you."

Harry stared at the meal for a moment, then back at her, his expression unreadable. Finally, he smiled—a slow, genuine smile that reached his eyes. "You didn't have to do this," he said, his voice soft, almost reverent. "But... thank you, Aspen. Really."

Her heart fluttered at the way he said her name, the warmth in his tone making her feel like she'd done something right. "I just... I wanted to," she admitted, looking down at her hands. "You do so much for me, Harry. I wanted to do something for you, too."

Harry stepped closer, reaching out to touch her arm lightly. "You're somethin' else, y'know that?" he said, his voice low. His touch was gentle, grounding, and Aspen felt her nerves settle slightly under his gaze.

They stood there for a moment, the quiet intimacy of the moment wrapping around them like a blanket. For Harry, the thoughtfulness of her gesture was almost overwhelming. He wasn't used to people doing things for him, not like this—not with so much care. And for Aspen, the way he looked at her, like she was the most important person in the world, made her chest feel light and full all at once.

Harry reached down, his hand sliding gently along Aspen's arm as he leaned in, brushing his lips against hers in a soft, lingering kiss. It wasn't rushed or demanding, just a quiet moment that seemed to still the world around them. Aspen's breath caught, her eyes fluttering shut as her heart raced in her chest. When he pulled back, his gaze lingered on her face, his green eyes warm and filled with something she couldn't quite name but felt deeply all the same.

"C'mon," Harry murmured, his voice low and coaxing. He slid his hand into hers, guiding her toward the worn leather couch against the wall. Aspen followed, feeling lightheaded but blissfully so, her fingers curling around his instinctively.

As they settled onto the couch, Harry unwrapped the container she'd brought him, his brows raising slightly as he took in the meal. The sight of it—the steak bites perfectly cooked, the fluffy cilantro lime red rice, and the creamy mac and cheese—made something tight in his chest ease. She'd done this for him, thought of him enough to go out of her way. He wasn't used to that kind of care, and it both surprised and humbled him.

He took the first bite, letting out a low hum of approval. "Bloody hell, Asp," he said, looking at her with wide eyes. "This is incredible. You've been holding out on me, haven't you?"

Aspen's cheeks flushed immediately, her fingers twisting in the hem of her borrowed shirt. She ducked her head, a small, shy smile tugging at her lips. "I don't cook much," she admitted, her voice soft. "It's kind of rare that I actually feel like doing it."

"Well, I'm lucky you felt like it today," Harry said, taking another bite and savoring it. He glanced at her, his grin softening into something more genuine. "You're spoiling me, baby."

The word "baby" made Aspen's stomach flip, and she pressed her lips together to keep from smiling too widely. She couldn't help the warmth spreading through her chest at his words, though, or the way her heart seemed to skip every time he looked at her like that.

As Harry continued to eat, he threw in compliments here and there—about how perfectly seasoned the steak was, how the rice was better than anything he'd had from a restaurant. Each word made Aspen shrink a little further into herself, not because she didn't like the praise, but because it made her feel so seen. She wasn't used to this, to being appreciated so openly, and the intensity of it made her shy.

But as she watched him eat, a different thought began to creep into her mind, one that made her pulse quicken. She wanted to kiss him again. Badly. The way his lips curved into a soft smile as he spoke, the way he licked a stray bit of sauce from the corner of his mouth—it all drew her in, leaving her with a quiet ache she didn't know how to voice. The realization made her blush even more, and she turned her gaze toward the floor, embarrassed by her own thoughts.

Harry, ever perceptive, noticed the shift in her demeanor. He set the container down for a moment, leaning back against the couch as he looked at her. "Y'alright?" he asked, his voice gentle but curious.

Aspen nodded quickly, her fingers fidgeting with the hem of her leggings. "Yeah, I'm fine," she said, though her voice was quieter than usual. She glanced at him, and the intensity of his gaze made her heart stutter. "Just... thinking."

"Thinkin' about what?" Harry asked, tilting his head slightly. He had a feeling he knew, but he didn't want to push her too much. He could tell she was feeling shy, and the last thing he wanted was to make her uncomfortable.

Aspen hesitated, her lips parting as if to speak, but no words came out. Instead, she looked down again, her blush deepening.

Harry couldn't help the soft chuckle that escaped him. "Asp," he said, reaching out to take her hand in his. His thumb brushed over her knuckles, and the touch sent a shiver up her spine. "Y'don't have to say anything if you're not ready. But if i's about me, I'm all ears."

Aspen bit her lip, her gaze flickering up to meet his for a moment before dropping again. "I was just... thinking about... how much I liked—" She broke off, her face flaming as she stumbled over her words. "Never mind."

Harry's grin widened slightly, though his tone remained soft when he spoke. "How much you liked what? The food? Or somethin' else?"

She groaned softly, hiding her face in her hands. "Harry," she said, her voice muffled but filled with exasperation. "You're making it worse."

"Alright, alright," he said, laughing quietly. But he didn't let go of her hand, and the warmth of his touch was enough to steady her nerves. He was patient, waiting for her to speak when she was ready, and that alone made her feel a little braver.

"I was thinking about kissing you," Aspen finally admitted, her voice barely above a whisper. She peeked at him through her fingers, her heart hammering in her chest. "And now I'm all embarrassed, so... yeah."

Harry stared at her for a moment, his chest tightening in a way he hadn't expected. She was so endearingly honest, even when it made her nervous, and he found himself falling for her all over again. "You're somethin' else, Asp," he murmured, his voice soft. He leaned in closer, his lips brushing against her temple. "Y'don't have to be embarrassed, love. I've been thinkin' the same thing."

Aspen's blush deepened, but this time, there was a small, shy smile tugging at her lips. "You have?" she asked, her voice laced with disbelief.

"Course I have," Harry said, his tone gentle but firm. "Who wouldn't?"

Aspen fidgeted with her hands as she tucked her legs beneath her on the couch, her blush still lingering as she glanced shyly at Harry. The words danced on the edge of her tongue, but she hesitated, biting her lip as if she wasn't sure if she should say them. He waited, patient as ever, his eyes soft as they studied her face. Finally, she took a deep breath and let the words tumble out.

"Maybe it's the whole... 'I have a boyfriend' thing," Aspen murmured, her voice barely above a whisper, "but I've been thinking about you more than usual. Like... a lot more." She peeked up at him from beneath her lashes, her cheeks burning with the admission.

The corners of Harry's mouth curved into a slow, warm smile. His chest tightened at her honesty, and a wave of gratitude washed over him. He knew how much it took for Aspen to open up like this—how much courage it required for her to let him in on the thoughts she usually kept to herself. That bravery was one of the things he admired most about her.

"Y'know," he said softly, setting the half-eaten container of food aside, "you're so brave, Asp. For tellin' me all this. For lettin' me in." His voice was warm, laced with sincerity, as he leaned forward to take her hands in his. His thumbs traced gentle circles over her knuckles, his touch grounding her in the moment.

Aspen looked down at their hands, her lips curving into a shy smile. "It's easier with you," she admitted. "You make it... safe. Like I can say anything, and it'll be okay."

Harry's heart swelled at her words, and a quiet sense of wonder settled over him. He'd never expected to find someone like Aspen—someone who made him want to be better, softer, more present. He gave her hands a gentle tug, guiding her toward him.

"C'mere," he said, his voice low and coaxing. Aspen hesitated for only a moment before letting him pull her onto his lap. Her hands instinctively went to his shoulders for balance, and his arms wrapped around her waist, holding her securely.

She let out a small, breathy laugh, her cheeks flushing again as she settled against him. "This is so unfair," she mumbled, though her tone was more playful than anything.

"Unfair?" Harry repeated, raising a brow as he gave her a teasing grin. "How's this unfair?"

"You're too... you," she said, gesturing vaguely as if that explained everything.

Harry chuckled, his hands resting gently on her waist as he pressed a kiss to her shoulder. His lips lingered there for a moment, and he couldn't help but take in the details of her outfit—the way the leggings hugged her legs, the way his shirt looked impossibly better on her than it ever had on him.

"You're wearin' my shirt," he teased, his voice a low murmur against her skin. His grin widened as he leaned back slightly to get a better look at her. "Didn't think you'd steal from me so soon, love."

Aspen's eyes widened, and she quickly tugged at the hem of the shirt, her blush deepening. "I didn't steal it!" she protested, though her voice was soft and her smile betrayed her. "You didn't mention needing it back, and it was... just there, and it's comfortable, so..."

"So y'stole it," Harry finished for her, his tone light and teasing.

She buried her face in her hands, letting out a soft groan. "You're impossible," she mumbled, though the warmth in her voice gave her away.

Harry laughed, his hand sliding up to gently pull her hands away from her face. "Impossible, huh? Guess that makes two of us," he said, his grin softening as he looked at her. His thumb brushed over her cheek, and he leaned in just enough to rest his forehead against hers.

For a moment, the world outside faded, leaving only the quiet hum of their connection. Aspen felt her heart steady, the nervous flutter settling into something warm and sure. Harry's presence had a way of grounding her, of making her feel like she could let go of the walls she'd spent so long building.

"You're somethin' else, Asp," Harry murmured, his voice filled with quiet reverence. "Y'know that?" Aspen bit her lip, her gaze meeting his. "I think you might've mentioned it," she said softly, her smile shy but genuine. Harry chuckled, leaning in to press a tender kiss to her temple. "Well, I'll keep sayin' it," he promised, his arms tightening around her. "Every chance I get."

Aspen’s fingers moved delicately along Harry’s shirt collar, their slow, rhythmic movements betraying the nervous energy coursing through her. She felt the soft material between her fingers, grounding herself in the moment, but all resolve slipped away when Harry pulled her closer. A small, involuntary sound escaped her lips, blending into a soft giggle as his lips curved into a smirk against hers.

Harry’s hands rested on her hips, his grip firm but reassuring. He tilted his head up to meet her lips, their familiar softness igniting a warmth in his chest. It had been too long—much too long—since he’d kissed her like this, and the moment felt like a long-awaited reunion. The cool press of his lip ring against her skin sent a shiver through her, its gentle nudges against her teeth a comforting reminder of their closeness.

For Harry, kissing Aspen always felt different—more intimate, more profound. Her lips molded perfectly against his, and the subtle gasps she made only fueled his desire to savor every second. It wasn’t just the act itself; it was the way she melted into him, the way her quiet trust was woven into every kiss.

Aspen slid her arms around his neck, her thumbs brushing lightly against the soft curls at the nape of his neck. The sensation made him hum low in his throat, the sound reverberating between them. Her touch was featherlight, reverent, and it made Harry feel cared for in a way he couldn’t quite describe.

Their kisses were slow and tender at first, each one a quiet confession of how much they’d missed this. But when Aspen tilted her head slightly, granting him better access, Harry’s lips parted. His tongue brushed against her bottom lip, and Aspen’s breath hitched. Without hesitation, she parted her lips, letting the kiss deepen.

The moment their tongues met, Aspen’s body instinctively leaned closer, her movements shy yet intentional. The languid motion of their tongues moving together sent a warmth coursing through her, spreading from her chest to her fingertips. Her thumbs brushed gently over the curls at the base of his neck, grounding her in the moment.

For Harry, it was as if time slowed. Every touch, every small sound Aspen made, was etched into his mind. His fingers tightened slightly on her hips as he sat up straighter, his head tilting to match the new depth of their kiss. The soft noise Aspen made from her nose—a quiet exhale laced with pleasure—sent a jolt through him. He didn’t want to stop, but the need to taste more of her overwhelmed him.

Reluctantly, Harry pulled away from her lips, but he didn’t stray far. His lips pressed gently to her jawline, tracing a line of tender kisses down to the side of her neck. Aspen tilted her head instinctively, granting him better access, her cheeks flushed with a deep blush that spread all the way to her neck. The warmth of his mouth against her skin made her dizzy in the best way, and she let her eyes flutter shut as she leaned into his touch.

Though this was only the second time Harry had kissed her like this, the intensity of it all overwhelmed Aspen in the best way. It wasn’t just the physicality of it—it was the way Harry’s touch felt deliberate, the way he seemed to cherish every inch of her. She buried her manicured nails gently into the curls at the back of his neck, her fingers tightening slightly as she let herself sink further into the moment.

Harry’s hands shifted, his fingers splaying out over her hips as they began to wander. He tested the waters carefully, his hands slowly moving toward the curve of her ass.

“This okay?” His voice was low, thick with want but tempered with care, his words murmured between kisses as his lips lingered against her skin.

Aspen’s breath caught at his question, but she nodded, her voice soft yet assured. “Yes,” she whispered, her tone trembling slightly but filled with trust. When Harry kissed that one particular spot on her neck, a breathy whine escaped her lips. “Yes, it’s okay,” she repeated, her voice barely above a whisper.

Harry hummed in approval, the sound vibrating against her skin as he kissed her again, focusing on the spot that had made her gasp. His fingers moved lower, trailing over the curve of her ass before gripping gently, pulling her closer against him. She fit against him so perfectly, it almost made his head spin.

“You’re perfect,” Harry whispered against her skin, his lips brushing against her collarbone. He pressed wet, lingering kisses there, his teeth grazing her lightly, just enough to make her shiver. Aspen’s hands tightened in his curls, her soft breaths quickening.

The next sound she made was different, not quite a whine but unmistakably a moan. It was quiet, shy, as if she hadn’t meant for it to slip out, but it made Harry pause for a moment.

She had moaned for him, on his lap, in his office, because of what he was doing. 

Harry groaned softly against her neck, his lips trailing wet kisses along her skin. The nip he gave to her sweet spot drew a quiet gasp from Aspen, followed immediately by a soothing kiss that made her body relax under his touch. She felt warm, wrapped in the cocoon of his arms, and completely consumed by the moment—until a sharp sound jolted her out of it.

Her eyes shot open, her ears now hyper-focused on the unmistakable sound of footsteps approaching the door. Panic shot through her like lightning, and her hands quickly slid down from Harry’s neck to his shoulders. She gave him a gentle but urgent push, scrambling off his lap and onto the seat beside him.

Harry blinked in confusion, leaning back against the cool leather as he tried to process what had just happened. His brows furrowed deeply, his green eyes clouded with concern. Had he done something wrong? The thought made his stomach twist uncomfortably.

“Asp?” His voice was low, tinged with worry as he studied her flushed face. “What happened? Did I—.”

Before he could finish his thought, Aspen shook her head frantically, her soft voice rushing out a series of breathless “no’s.” She was practically vibrating with nerves, her fingers twisting in the hem of his shirt when the door swung open.

There, standing with smug grins and bags of crisps in hand, were Zayn and Niall.

“We just came to check on how your homemade lunch was,” Zayn began, his tone dripping with mock innocence. His gaze flitted between Harry and Aspen, taking in their disheveled state. His grin widened. “But it’s very clear you need some alone time.”

Niall snickered beside him, not bothering to hide his amusement. Harry ran a hand through his wild curls, his face twisting into a scowl.

The picture Zayn painted wasn’t far off. Harry’s hair was a mess, his lips red and slick from their kisses, and Aspen’s face was a shade of crimson that matched the heat she felt radiating from her cheeks. They probably looked the part of being “busy,” and that only added to Harry’s irritation.

“Don’t you dipshits know how to knock?” Harry growled, his voice sharp as his glare bore into them. “Get the hell out.”

Zayn and Niall didn’t seem phased, their laughter echoing as they backed out of the room. They continued to crack jokes through the muffled door, their chatter trailing off as their footsteps faded.

The silence that followed was thick, broken only by the sound of Harry letting out a long, exasperated sigh. He leaned back and turned his head to Aspen, his expression softening the moment he saw her face. She was burning red with embarrassment, her wide brown eyes fixed on the closed door as if willing it to lock on its own.

Harry chuckled softly, the sound low and warm as he reached out to brush her hair behind her ear. His fingertips lingered against her cheek, his touch gentle and grounding.

“That was somethin’, huh?” he said, his lips curving into a small, apologetic smile. “Sorry 'bout that, love. Was what I was doing okay? Didn’t scare you off, did I?”

Aspen let out a shaky breath, her hands fidgeting with the hem of her shirt as she tried to gather her thoughts. Slowly, her eyes peeled away from the door to meet Harry’s.

Her gaze took in everything about him—his unruly curls, his lips still glistening and swollen from their kisses, the cool glint of his lip ring catching the light. He looked confident and composed, as if the interruption hadn’t rattled him at all. It was unfair, really, how effortlessly handsome he was, and the realization only made her blush deepen.

“No, no…” Aspen’s voice was soft, barely above a whisper as she tried to convey her feelings. “It was good. I liked it. Really… liked it, H.”

Her words were sincere, and though her tone was laced with shyness, it carried a weight of gratitude. She appreciated how Harry always checked in with her, how he never took her silence or hesitation as anything but a reason to ensure her comfort.

Harry’s heart swelled at her honesty. He knew how much courage it took for her to open up, and every time she did, it felt like a gift. His lips curved into a small, lopsided grin as he hummed in approval.

“Mmm.” His fingers wrapped gently around her ankle, tugging her closer with ease. “Yeah?”

Before Aspen could process what was happening, Harry guided her down onto the seat, coaxing her to recline fully. She felt her heartbeat thunder in her chest, each pulse so loud she swore it echoed in her ears.

Her breath hitched when Harry nudged her thighs apart with his knee, settling himself between them. The closeness made her head spin, her fingers instinctively reaching up to tangle themselves in his curls at the nape of his neck once again.

Harry’s grin widened, playful and teasing as his gaze roamed over her. “Good,” he murmured, his voice low and tinged with amusement as he kissed her shoulder and worked his way slowly up the side of her neck.

“’Cause I wasn’t done.”

[cerastes]

I was wondering if you had any advice on doing well in the new RA mode, I'd like to give it a proper go because the mode is interesting but I kind of struggled with the last version. Mostly with being efficient with resource gathering and getting my base built properly for eneny attacks. Even just a quick list of basic tips would be super helpful, thanks!

Sure thing, a quick and dirty on RA Wiseposting:

A basic understanding of math takes you a long way. What this means is, every time you go on any deployment, no matter how small, you are using resources: Six pieces of Rice at the bare minimum (for 2 energy drinks), and an Act, of which you get two per day. So that's the baseline of what you are spending outside of whatever else you bring, such as Wood Harvesters (7 Wood per unit plus 1 Stone), Crabbie Pumpies (10 Wood per unit), and so on. If you use a Harvester, getting 7 Wood out of it is just enough to break even, any more Wood you get on top of that is what you are actually bringing in. Basically, make sure you are actually not losing resources on each outing.

For the love of god, use your resources. Yeah, you need to accumulate resources to level up your HQ, but you also need to use them for Gameplay. For the low low cost of 2 Stones and 2 Water, you can make Urban Barriers that reroute enemies. For the pitance that is 5 Wood, you can make Battlements, which are your own deployable Ranged tile. For 8 Wood, you can craft a Reactive Barrier, a 5 Block wall that can hold light and medium enemies for a bit while you deploy everything else and build your DP, as RA2 maps open very fast for the most part. These are insanely powerful tools and when I hear someone struggling with RA, my first guess is that they are not using these tools. You can shape any map to suit your intent. If you can't understand how strong that is, then you are not ready to tackle this gamemode, which, actually, leads me to the next point:

This IS endgame. Like, endgame endgame. Besides using the game mode's mechanics, it's also expected that you know your team building besides "I can deploy Surtr, Ch'ung and Mlynar, and win". It's absolutely not going to work if you don't know how else to to build a comp and take on challenges harder than Do Damage To It Without Minding Anything Else. That and the raw requirements in terms of number of Operators to truly enjoy all bonuses within the game mode (like Expeditions and Logistics).

Learn to do maps as efficiently as possible: Try to master getting all the animals or resources in any given map, you are using Food and an Act to do anything, make sure to get as much as you can out of it, how to go about each given hunting or resource map, which units, how much to spend on Gatherers and Watch Towers, etc. This ties in on point one. Battlements allow you to put ranged tiles to burst resource tiles more easily, too.

Cook food and use it. Food is incredibly powerful and gives you a lot of flexibility on what you want out of each individual unit: More Block and bulk, more SP generating, more Attack, less DP cost and redeployment timer, food is just VERY powerful and by not cooking and eating these stat boosting meals, you are very much making your life harder for you. Experiment at first to discover recipes, then start cooking what you need for whatever task you need.

INTERCEPT. Intercepting is attacking enemies before they reach your base. If you lose in your HQ, you lose. If you lose anywhere else, you just keep going and whatever enemies died remain dead. You don't need to kill hordes on the first fight, you just need to thin them and make each subsequent fight easier. Why fight 230ish enemies all hitting you at once when you can attack them, thin that out to maybe 160 then 120 then to 33 and then actually defend against a fraction of them with a LOT more leeway? You can just make a team that has no intention of actually winning and instead just aims to kill as many enemies as quickly as possible before you inevitably leak the boss. Figure out your own strategies and use structures and traps you can craft.

These would be the six fundamental maxims for RA2, I would say. You can use Urban Barriers to make mazes on maps and set up kill points and other things, but that's a whole other post.

[nymphex]

How-to: Stay healthy while on a calorie deficit

Meal Ideas Breakfast:

Egg White Omelet with Veggies

3 large egg whites: ~51 calories

1 cup spinach: ~7 calories

1/2 cup mushrooms: ~8 calories

1 small tomato: ~16 calories Total: ~82 calories

Greek Yogurt with Berries

1/2 cup non-fat Greek yogurt: ~50 calories

1/4 cup fresh berries: ~20 calories

1 tsp chia seeds: ~20 calories Total: ~90 calories

Lunch:

Zucchini Noodles with Marinara and Lean Turkey

1 medium zucchini (spiralized): ~33 calories

1/2 cup marinara sauce: ~60 calories

3 oz ground turkey (lean, cooked): ~150 calories Total: ~243 calories

Vegetable Stir-Fry with Tofu

1 cup bell peppers: ~24 calories

1 cup broccoli: ~55 calories

1/2 cup zucchini: ~17 calories

1/4 block firm tofu: ~94 calories

1 tsp olive oil: ~40 calories Total: ~230 calories

Dinner:

Salad with Grilled Chicken

2 cups mixed greens: ~10 calories

1/2 cup cucumber: ~8 calories

1/2 cup cherry tomatoes: ~15 calories

3 oz grilled chicken breast: ~140 calories

1 tbsp balsamic vinaigrette: ~30 calories Total: ~203 calories

Vegetable Soup

1 cup vegetable broth: ~10 calories

1/2 cup carrots: ~25 calories

1/2 cup celery: ~8 calories

1/2 cup green beans: ~20 calories

1/2 cup white beans: ~100 calories Total: ~163 calories

Snacks:

Sliced Veggies with Hummus

1/2 cup carrot sticks: ~25 calories

2 tbsp hummus: ~70 calories Total: ~95 calories

Apple Slices with Nut Butter

1 small apple: ~55 calories

1 tbsp almond butter: ~98 calories Total: ~153 calories

Supplements and Nutrient Boosts Make sure you don't lose out on your essential vitamins, those are crucial for your physical and mental health - for example, some help get rid of brain fog, insomnia and/or trouble staying asleep **and you'll feel more energized which means you'll be able to move around more!** + workouts! (You don't want your muscles to hurt when you're working out.)

Multivitamin: Covers daily nutritional gaps, including essential vitamins and minerals.

Omega-3 Fatty Acids: supports heart health and reduces inflammation.

Vitamin D3: vital for bone health and immune function.

Magnesium Supplement: supports muscle function and prevents cramps. (it also helps with period cramps!)

Calcium Supplement: crucial for bone health and muscle function. MUST have optimal levels of calcium at all times, trust me, hypocalcemia is no fun.

Probiotics: aids digestion and gut health.

B-Complex Vitamins: supports energy metabolism. **no, calories in pills DON'T COUNT.**

Workout Routine

Focus Areas: Building Muscle, Slimming Tummy, Burning Fat

1. Strength Training (3-4 times a week):

Deadlifts (3 sets of 8-10 reps): Full-body strength, focuses on legs, back, and core.

Squats (3 sets of 12-15 reps): Targets legs and glutes, helps build lower body strength.

Lunges (3 sets of 12-15 reps per leg): Engages glutes, hamstrings, and quads.

Push-Ups (3 sets of 10-12 reps): Strengthens chest, shoulders, and triceps.

Plank (3 sets, hold for 30-60 seconds): Core exercise that also engages shoulders and glutes.

Russian Twists (3 sets of 20 twists): Focuses on obliques and core, helps slim the waist.

2. Cardio (4-5 times a week):

High-Intensity Interval Training (HIIT):

20-30 minutes per session, alternating between intense bursts (e.g., sprinting) and short recovery periods (e.g., walking).

Steady-State Cardio:

30-45 minutes of moderate intensity (e.g., jogging, cycling, swimming).

3. Core-Specific Workouts (3 times a week):

Bicycle Crunches (3 sets of 15-20 reps): Engages the entire core.

Leg Raises (3 sets of 15 reps): Targets the lower abs.

Mountain Climbers (3 sets of 20 reps): Full-body cardio move with core focus.

4. Flexibility and Recovery (2-3 times a week):

Yoga or Stretching: 20-30 minutes of flexibility exercises to enhance recovery and prevent injury.

Total Daily Calories

Average Calorie Intake: ~900-1200 calories This range is low, so it’s very important to monitor how your body responds and adjust as needed to avoid negative health effects.

Important Reminders:

Listen to Your Body: Regardless of what's promoted in the community, or how quickly you see others reacing their GW's, always prioritize your health over rapid results. If you feel fatigued, dizzy, or unwell, it’s essential to reassess your calorie intake or exercise intensity.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated, aid digestion, and support overall metabolism. (no, energy drinks and coffee doesn't count)

Rest and Sleep: Ensure you’re getting 7-9 hours of quality sleep each night to support recovery and overall well-being.

Self-Compassion: Remember that progress takes time. Be kind to yourself and celebrate every small victory along the way. You don't just become the butterfly overnight. Turn it into a lifestyle, rather than a fast road.

BONUS: How to get through a plateau Hitting a weight loss plateau can be frustrating and discouraging, but it's a common part of the journey. Here’s how to overcome it: 1. Reassess Your Calorie Intake

Track Your Calories: Double-check your food portions and calorie counts. As you lose weight, your body needs fewer calories, so what worked before might need adjusting.

Create a Small Calorie Deficit: If you’ve been consistent with your calorie intake, consider reducing it slightly—by about 100-200 calories per day. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Metabolism Days!!!

Prevent Metabolic Adaptation: When you're on a calorie deficit for an extended period, your body can adapt by slowing down your metabolism. Metab days help to "trick" your body into thinking it's getting enough fuel, which can prevent or reverse this slowdown.

Boost Hormones: Eating more can temporarily boost levels of leptin, a hormone that plays a key role in regulating hunger and metabolism. Higher leptin levels can help increase energy expenditure.

Mental Break: It provides a psychological break from restrictive eating, making it easier to stick to your overall diet plan.

How to Implement Metab Days

Increase Calories: On metab days, you increase your calorie intake to maintenance level or slightly above. This can be an increase of 300-500 calories depending on your usual intake.

Focus on Carbohydrates: Many people use metab days to increase their carbohydrate intake because carbs can have a more significant impact on leptin levels. This might include adding foods like whole grains, starchy vegetables, and fruits.

Frequency: Metab days can be done once a week or once every two weeks, depending on your dieting strategy and how long you’ve been in a calorie deficit.

Stay Active: Continue with your regular exercise routine, as this will help ensure the extra calories are used effectively and support muscle growth and recovery.

Example of a Metab Day Plan

Breakfast: Whole-grain pancakes with fruit and a dollop of Greek yogurt.

Snack: A smoothie made with banana, oats, and almond milk.

Lunch: Grilled chicken wrap with avocado, lettuce, and a side of sweet potato fries.

Snack: Handful of nuts and a piece of fruit.

Dinner: Salmon with quinoa and roasted vegetables.

Dessert: A small portion of dark chocolate or a fruit salad.

Benefits

Prevents Plateaus: By occasionally boosting your calorie intake, you help keep your metabolism more active, which can prevent weight loss plateaus.

Improves Energy Levels: A day with more food can help restore energy levels, making it easier to maintain high-intensity workouts.

Supports Mental Health: It provides a mental break from constant restriction, which can improve adherence to your diet in the long term.

Caution

Avoid Overeating: The goal is to eat more than on a typical day, but not to binge. Keep the increase controlled and within a reasonable range.

Monitor Progress: Track how your body responds to metab days. If you notice consistent weight gain, you may need to adjust the frequency or calorie increase.

Metab days can be a useful tool in a structured weight loss or fitness plan, helping to maintain a healthy metabolism and support long-term success. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

2. Shake Up Your Workout Routine

Increase Intensity: Push yourself a bit harder in your workouts. Try adding more weight to strength training or increasing the speed/intensity of your cardio.

Incorporate HIIT: High-Intensity Interval Training is effective for breaking plateaus. Short bursts of intense exercise followed by rest can boost your metabolism.

Change the Type of Exercise: If you’ve been doing the same workouts for a while, your body may have adapted. Try a new activity like swimming, boxing, or cycling to challenge different muscle groups.

3. Prioritize Strength Training

Build More Muscle: Muscle burns more calories at rest than fat, so incorporating more strength training can help rev up your metabolism. Focus on compound movements like squats, deadlifts, and bench presses.

4. Revise Your Macros

Adjust Protein Intake: Ensure you’re getting enough protein, as it helps preserve muscle mass while you lose fat. Consider increasing protein slightly while reducing carbs or fats.

Consider Carb Cycling: This involves varying your carbohydrate intake on different days—higher carbs on workout days and lower carbs on rest days.

5. Manage Stress Levels

Stress and Cortisol: High stress can increase cortisol, which may lead to weight gain or hinder weight loss. Incorporate stress-reducing activities like yoga, meditation, or even simple deep-breathing exercises.

Adequate Sleep: Lack of sleep can affect hunger hormones and lead to weight gain. Aim for 7-9 hours of quality sleep per night.

6. Hydrate Properly

Drink More Water: Sometimes, the body retains water, which can mask fat loss. Drinking more water helps reduce water retention and supports metabolic processes.

7. Cycle Your Caloric Intake

Calorie Cycling: Vary your calorie intake throughout the week. For example, eat at maintenance level (or slightly above) for a couple of days and then go back to a deficit. This can prevent your metabolism from adapting too much to a low-calorie diet.

8. Mind Your Eating Habits

Avoid Mindless Eating: Be mindful of snacks and portion sizes. It’s easy to consume extra calories without realizing it.

Intermittent Fasting: Consider trying intermittent fasting, where you eat all your meals within a specific time window (e.g., 8 hours). This can help control calorie intake and improve insulin sensitivity.

9. Evaluate Your Overall Health

Check Hormonal Balance: Hormonal issues like thyroid dysfunction can contribute to a plateau. If you suspect a problem, consult with a healthcare provider.

Check for reproductive issues - such as PCOS (can make you gain weight easier and/or have a hard time losing weight)

Consider Metabolism Testing: Some fitness centers or health clinics offer metabolism testing, which can give you insight into how many calories you should be consuming.

10. Stay Patient and Persistent

Reframe the Plateau: Understand that a plateau is your body’s way of adjusting to new changes. It’s a sign that you might need to mix things up but doesn’t mean your progress has stopped permanently.

Track Non-Scale Victories: Pay attention to how your clothes fit, your energy levels, and your body measurements. Progress can be happening in ways other than the scale.

11. Consider a Break

Diet Break: Taking a break from a strict calorie deficit for a week or two (eating at maintenance) can reset your metabolism and reduce stress, making it easier to resume weight loss afterward.

12. Stay Consistent

Stick to Your Plan: Even if the scale isn’t moving, staying consistent with healthy eating and exercise is crucial. Over time, the plateau will likely break.

Remember, patience and consistency are key. Weight loss plateaus are normal, and with the right adjustments, you can push through and continue progressing toward your goals. This isn't talked about enough here, and if this helped anyone, then it's what makes me the happiest. You don't have to make yourself get sicker, just to feel valid. Remember, being healthy and having your vitamins in check is most important, as your energy levels will be optimized. More energy -> more moving around -> more calories burnt!