#diary free protein

[phagodyke]

sorry for workposting so much but look at our gorgeous gel electrophoresis... nothing like the high of being the second operator on an assay and getting identical results to the first frrr like damn our technique is impeccable 🥵🥵🥵🥵

[superthatprotein]

"💥 WAKE UP AND SMELL THE MUFFINS 💥 Start your day with a BANG and treat yourself to these delicious Vegan Mocha Protein Muffins! 🌱 Packed with protein, coffee, and love, they'll give you the boost you need to take on the day! 😋 give it a try and share your creations with us! 🙌🏼

[anan0bananas]

F00d Diary

day 2:

fairlife protein shake - 150 c4ls

quest dipped chocolate chip cookie dough bar - 180 c4ls

pickle - 5 c4ls

sugar free jello w/ fat free whipped cream - 10 c4ls

chocolate rice cake - 60 c4ls

yasso birthday cake ice cream - 90 c4ls

mandarin - 50 c4ls

total - 545 c4ls

c4l limit - 550 c4ls

ughhhhhh I was so tired today but I successfully f@sted until 6 pm. :)

[vegance]

Just hit my 5th year of veganism today! It hasn't always been easy as someone who's disabled (Chron's and "moderately severe"/level 2 autism, among other things), but I've never regretted it and and it's made such a positive impact in my life over all. Even hospitals around me have at least one clearly marked vegan option and carry diary-free protein shakes now. It's easy to be angry and depressed at a lot of the things going on around the world right now, but thinking about the progress we've made helps me feel more hopeful, and has been a huge motivator to try to get out & help other causes even when I feel like dead weight or like I'm being actively detrimental because of my disabilities.

congratulations on your milestone! I hope you were able to celebrate!

and I’m so happy that you can manage a vegan lifestyle that still fulfills your needs, that’s amazing <3 and you’re right, we do need to focus on the positive more!

also, I hope that at least your brain knows that you are not detrimental or a „dead weight“. you matter as a person, and your ability to do certain things has no bearing on that. another vegan in here once made a post about how veganism helped them unlearn some of their internal ableism, because it encourages you to think outside of specific abilities and instead appreciate individuals for just being.

anyway, thank you so much for sharing these good news!

[optimal-living-lab]

Health and Fitness: Tips and Benefits

Health and fitness are two interrelated concepts that affect our well-being and quality of life. Being healthy means having a good physical and mental condition, free from diseases and disorders. Being fit means having the ability to perform physical activities with ease, strength, and endurance. Both health and fitness can be improved by following some simple tips and enjoying some benefits.

Tips for Health and Fitness

One of the most important tips for health and fitness is to exercise daily for at least an hour. Exercise can help you burn calories, strengthen your muscles, improve your cardiovascular system, and boost your mood. You can choose any type of exercise that suits your preferences and goals, such as walking, running, cycling, swimming, dancing, or lifting weights. The key is to be consistent and challenge yourself gradually.

Another tip for health and fitness is to eat the right foods and portion each meal. Eating a balanced diet that includes fruits, vegetables, whole grains, lean proteins, healthy fats, and water can provide you with the nutrients you need to function properly and prevent diseases. You should also avoid or limit foods that are high in sugar, salt, saturated fat, and processed ingredients. Additionally, you should control your portion sizes and avoid overeating or skipping meals.

A third tip for health and fitness is to keep track of calories and food intake per day. Knowing how many calories you consume, and burn can help you balance your energy intake and expenditure. This can help you maintain a healthy weight or lose weight if needed. You can use a food diary, an app, or a website to record what you eat and drink every day. You can also use a calorie calculator to estimate how many calories you need based on your age, gender, height, weight, and activity level.

A fourth tip for health and fitness is to be sure to get enough sleep. Sleep is essential for your body and mind to recover from the day’s activities and prepare for the next one. Sleep can also affect your appetite, metabolism, immune system, mood, memory, and concentration. You should aim to get at least seven to nine hours of quality sleep every night. To improve your sleep hygiene, you should follow a regular sleep schedule, avoid caffeine, alcohol, nicotine, and screens before bed, create a comfortable and dark sleeping environment, and relax before sleeping.

A fifth tip for health and fitness is to stay motivated. Motivation is the driving force that keeps you going despite the challenges and obstacles you may face. To stay motivated, you should set realistic and specific goals, track your progress, celebrate your achievements, reward yourself, seek support from others, join a group or a class, find a workout buddy, or hire a personal trainer. You should also remind yourself of the reasons why you want to be healthy and fit.

Benefits of Health and Fitness

Health and fitness have many benefits for your physical and mental well-being. Some of the benefits are:

Reduced risk of chronic diseases: Being healthy and fit can lower your chances of developing conditions such as heart disease, stroke, diabetes, cancer, osteoporosis, arthritis, and obesity.

Improved balance and coordination: Being fit can enhance your ability to maintain your posture, move gracefully, avoid falls and injuries.

Increased energy levels: Being healthy can boost your metabolism and provide you with more fuel to perform your daily tasks.

Enhanced mood: Being fit can release endorphins in your brain that make you feel happy. Being healthy can also reduce stress hormones that cause anxiety.

Better self-esteem: Being healthy and fit can improve your appearance, confidence, and self-respect.

Conclusion

Health and fitness are important aspects of our lives that we should not neglect. By following some simple tips such as exercising daily, eating right, tracking calories, getting enough sleep, and staying motivated, we can improve our health and fitness levels. By doing so, we can enjoy many benefits such as reduced risk of chronic diseases, improved balance and coordination, increased energy levels, enhanced mood, and better self-esteem. Health and fitness are not only good for us but also for those around us who care about us. So, let’s start today!

[p3rf3ct-ang3l]

ANGIE'S @N@ ATTITUDE

hello again 3db1r! i've decided to make a list of my restriction plans for the next few weeks, i've realized that i b1nge less whenever im documenting online so i'll also be sharing my results as i go....

My current stats as of 8/28/2024:

Height: 5'2ft

cw: 129.81b (currently after eating 132.61b) along with high bf%

gw: 1151b

my current goal is to lose 15 lbs, around 52500kc I need to lose before halloween, a weekly deficit of 5900c and a daily def of 850c atleast so ill make my max 1000 a day ^^

im gonna continue my intermed fasting but instead of breaking in at 3-4, ill only break at 5pm or whenever my family comes home, and go back to fasting after dinner immediantly

My e%ercise r0ut1nes:

my plan is for a minimum of 10k steps everyday, along with 30 minutes -1 hour of either treadmill or various exercise video routines, my treadmill be at an incline of 7 and at speed 3.0 every 4 minutes, while my 5th minute be at 3.5. if i dont feel like doing my treadmill here are the videos ill do until my session is completed!

i want to be active for atleast 5-6 days of the week, the best exersice is one you can make yourself WANT to do after all....

r3str1c10ns:

basically everthing im not allowing myself to eat to set boundries, ill be updating here probably often

ice cream

chocolates non protein based

chips of all kinds

yogurts over 150

egg yellows

liquid c4lz 20 cals if not protein based (200 max)

nuts

gum c4lz or jelly c4lz over 20

baked goods or brownies

breads unless otherwise

ill be updating with the tag #angie diary and #ana angels🪽 with the respective weeks, my diet starts tomorrow at 8/29/2024 and ill be updating with my weight and thoughts, until then <3

[suzieb-fit]

Had a late snack yesterday. But it's a bit stupid. It's like I made myself do it, lol. I could have quite happily started my timer after dinner, as usual.

No matter how much I try change things to pull away from my long standing issues with eating, I now recognise that I'm just swapping one disordered eating behaviour for another.

That all started after my type one diabetes diagnosis at age 14.

Now that's a whole essay on its own, so I'm not going to get going on that one this morning 😂.

I do occasionally simply want an evening snack, and I can justify it easily because of my lifestyle, etc.

That's fine. But eating for the sake of it to prove just how "free and in control" I am? Well that's just ridiculous. And obviously proves exactly the opposite!

So anyway, back to today.

I got up late. Just didn't want to move! But I did. I made my protein decaff (pre-blended my milk and whey powder last night. Shaking it up in the sealed cup just doesn't cut it, lol).

Lovely and bright out there. I also went against all the sleep hygiene "experts" and left my curtains open last night. Wanted the sunrise to fill my environment before even getting out of bed. And it didn't affect my sleep at all. If anything, I actually slept longer before waking up for the first time. And that was around 4am, when the sun was starting to rise. That tells you something, I guess!

So I call my protein decaff my "pre-breakfast". Just made that up. Yes, I'm breaking my fast, but my real breakfast is back at home. My beloved nuts and collagen coffee.

My blood sugar is still way too high. Ridiculously so this morning, actually.

Just when I thought this insulin pump system was doing a better job. Nope.

I decided to get a high intensity workout in before lunch.

More work for my lower body, and definitely work for my cardiovascular health!

I am once again rethinking my nutrition.

Back to highest percentage of calories from fat, a lower (but still pretty high) percentage of protein and lowest of all for carbs.

My goal breakdown is 55% fat, 35% protein, 10% carbs.

But I'm not going to obsessively tweak, adjust or drive myself crazy by trying to hit those numbers too strictly.

Yes, I personally feel better tracking my food. That's one of my habits that helps that relationship with food. It's how I keep control.

Forever an ongoing work in progress!

So that meant cheese with my lunch again. It's been a while!

Plus sardines are already high in (healthy) fats.

Tiny scrap of greenery to throw in a few beneficial polyphenols.

And hard boiled egg. Eggs are fantastic!

It's interesting to see the difference exercise makes to my food diary.

That whole "calories in/calories out" principle is pretty much just theory. And a very feeble one at that. I only take notice of what I'm eating. Focusing on macro quantity AND quality. But yep, still interesting to look at the comparisons on the app on the rare occasion.

I knew I needed some yoga. My back isn't happy. The homeopath asked me lots of questions about that today. Everything seems pretty "high end" in terns of all my health concerns right now.

She is going to try yet another new remedy. This will ge the fourth attempt.

But hey, I guess that's partly what I'm paying her for. To find something that actually works!

So an average day in general. Not great, not terrible. That's good enough for me.

Gotta keep fighting, moving and smiling 👍

[skadren]

2, 3, 6, and 8 for Tseeve~

send me a ship and a number and i'll tell you:

2. what their love letters look like

i don't think tseng has ever written a love letter before in his life. that is both way too easily perceived and way too impermanent at the same time. what if someone else finds it? what if it gets lost or thrown away or burned before reeve reads it?? what if reeve reads it??? his love letters are grocery store shopping lists stuck to the fridge and reminders for reeve to take his medications and protein bars and hot coffee "coincidentally" left on reeve's desk

reeve has diary entries. sometimes they are addressed to tseng: small jokes, the highlights and low points of his day, his current projects, proposal plans. wedding plans. reeve is a planning kind of guy, for everything. and before they got together, definitely pining. all the pining. he also has at least five separate entries wondering about tseng's hair care routine. his meetings notes may or may not be found with their initials doodled all around the borders (with ample questioning over what tseng's last name is. is tseng even his real name? is reeve a bad boyfriend for not knowing?? but wouldn't asking be an invasion of boundaries???)

3. which one outlives the other, and how they cope

both of them expect to die before the other. reeve because of how many goddamn medications he has to take and that must be terrible for his liver, and also he's older so that's how it works, right? tseng because of his line of work, and later on after he retires, because of the lingering issues from his past injuries. and the real reason is that neither of them want to think too hard on what it might actually be like to go on alone.

unfortunately tseng dies first. you can blame @takenbynumbers for that one. you know what you did

reeve puts on a pretty good attempt at going on outwardly unaffected, although he finally retires and passes on the seat of commissioner to someone else, like he'd been saying he would do for ages now. but he's never been very good at remembering to take care of himself; tseng is always the one who bossed him into doing it. so he sort of just... gives up on it?

(vincent accuses him of just giving up and waiting to die. reeve doesn't think he's wrong.)

6. how they decorate their bedroom

neither of them are big on excess so i guess it would be a pretty... normal? bedroom? there is a bed. big enough to fit both of them but not too big, because what if one of them gets lonely at night? the bed itself isn't anything fancy; sturdy and comfortable with enough support for reeve's back. plain sheets. they have two sets of blankets that are horribly mismatched because one reminds reeve of the quilts his ma liked to make and the other is a gift from yuffie that tseng will never admit is the exact same pattern of blanket he remembers his mom using when he was a child.

they both have a nightstand but desks are banned from the bedroom. deskwork is also banned from the bedroom. not that it keeps reeve from trying to sneak paperwork once in a while.

cait also has a cat bed in one corner (even though he really does not need a bed on account of the whole robot thing). he gets exiled regularly but it works out because he does not want to see his dads getting it on, thank you very much.

8. what they argue about

reeve always tosses his clothes in the general direction of the laundry hamper and misses. tseng's hair clogs the shower and gets all over the floor all the time. tseng hates taking out the trash and reeve never remembers to do it.

more seriously, even if their dedication to their work is something they have in common, neither of them like how little free time it gives them to spend together. it can lead to arguments over exactly how much the other person prioritizes their relationship at all, especially since the way they express their feelings and validation for one another is very different-- reeve's love language is physical affection and verbal affirmation, while tseng's is acts of service. coupled with how reticent tseng is about talking about feelings at all, it can lead to reeve feel like he's lovebombing tseng to little response, while tseng feels like he's never good enough at reciprocating properly.

but their biggest argument of all time is still the one that takes place directly after the turks drop the plate. there is a lot of broken trust between them regarding whether their relationship was as meaningful as reeve really thought it was, how much tseng has been hiding all this time, whether reeve wanted to be with tseng at all or just an idealized version of him. i fondly refer to the entire time they spend separated until they get back together postcanon as their divorce arc.

[servitudeofsadness]

relapse & restriction

CONTENT WARNINGS: EATING DISORDERS, RESTRICTED EATING, TRIGGERING DISCUSSIONS OF FOOD

Remember food is fuel and fuel is absolutely necessary for your body to stay alive. Don’t let silly beauty standards dictate your eating and your life. If you are easily triggered by discussions of disordered eating and negative perceptions of food, please do not read the following prose. eat & stay hydrated! <3

…

i.

“she has malnutrition,” my home doctor says as she checks my wrists and prescribes me on sugar fluids and nutrient pills. i have not been eating for a week. it is code for eating disorder.

mum looks on. ”is it treatable?”

“yes.” time ticks on and my brother waits outside.

i am starved out of my soul. deep hollowed eyes, violet-knuckled bruises, and devoid of thought. one week.

ii.

my one week low-calorie morninglunchdinnersnackfest! guaranteed to loose more than 20kg! foodspo/mealspo thread!! <33:

one medium-sized fried egg? ~ 78 cals!

1 cup matcha protein almond latte? ~ 60 cals!

1 saltine cracker? ~ 10 cals!

½ cup of tomato soup? ~ 105 cals!

⅓ slice of white bread? ~ 22 cals!

⅓ roasted chicken drumstick? ~ 33 cals!

½ cup white rice? ~ 121 cals!

4 oz air-fried salmon? ~ 194 cals!

½ gluten-free medium-sized oatmeal chocolate chip cookie? ~ 33 cals!

diet coke? ~ 0 cals!

do the math and tell me if it’s less than 1000 cals!! <3

remember kids, nothing tastes as good as skinny feels !! <3

iii.

if beauty standards are a person, and the purge is real.

they are the first i’ll tear the door down to

on account of falsifying the determiners of beautiful:

skinny legs tutorial!! look, brandy melville carries a one size fits all??

do you fit in? “bye-bye booty: Heroin chic is back!!”

try this A4 paper thin waist challenge!! see how fat you are??

noo why is th1nsp0 content banned on twitter??

tumblr?? tiktok?? join edtwt!! though, pro-recovery dni!!

(i was in scout camp when i dizzied, circus of purple visions

collapsed with blood soaking my undergarments and

half awoke to blankets that weighed heavier than me on my near dead body;

i still feel the bland slick of porridge forced down my throat.

proana girlies?? mitigating censors in the prospect of

pursuing an early death. ed tumblr diaries of all hedonistic thoughts.)

these are fruits you should avoid as it induces sugar euphoria!!

clean girl aesthetic!! kale smoothies will help you lose weight!!

i walked 20000 steps today to achieve a thigh gap!!

body-checking disguised as ootd and grwm tiktoks

sketchbook detailing rampages of eating disorder content

the striking thump of my collarbones and my wobbly knees

a 2 hour loop subliminal messaging “i am so skinny“ “i am 44.4 kg” “ i am thin—“

SHUSH! SHUT UP. SHUT THE FUCK UP!!

this is existing in a society that curbed the living in me,

to strive for an empty heartbeat and rotten-tinged bones for legs

low calorie food still eaten in moderation

the constant desire to clasp my wrist in assurance of how skinny i am

clumsy rhetoric spilled in between sips and spits

of my no calorie pungent pomegranate mineral water

you should skip your lunch too and snacks except

water and maybe some yogurt-zero

starvation is never salvation

thin is glazed over with honey

And so easily fractured with bones

hunger. starving. eat. EAT. EAT!

on december 18 2018, i started recovery

i have relapses, days of unintended calorie deficits;

but i am healing unlearning,

trying, escaping, living ~

…

“you are embarrassed about your blood, its redness, the way it is just coming out of you with no concern for anyone’s feelings. You are … embarrassed to be alive.”

- Carmen Maria Machando

—————

is 90’s thinness coming back? - Mina Le

please stop romanticizing eating disorders on tiktok - Sarah Hawkinson

tiktok is bad for women, actually - Jordon Theresa

The Evolution of Pro Anorexia - Of Herbs and Altars

i lost weight to fit into Brandy Melville - Letao Chen

“Nothing tastes as good as skinny feels.” - Kate Moss

Are you a femcel? - Roisin Lanigan

bye-bye booty: Heroin chic is back - Adriana Diaz

[thezsisters]

Hair Diary: tips on growing healthy hair.

Here are some tips to grow and maintain healthy hair:

1. Balanced Diet: Ensure your diet includes a variety of nutrients like vitamins, minerals, and proteins, as they play a crucial role in hair health.

2. Hydration: Drink plenty of water to keep your body and hair hydrated. Dehydration can affect hair texture and strength.

3. Gentle Washing: Use a mild, sulfate-free shampoo, and avoid washing your hair daily to prevent stripping natural oils. Focus on the scalp when washing.

4. Conditioning: Apply a conditioner to the lengths of your hair to keep it moisturized and manageable. Consider a deep conditioning treatment occasionally.

5. Avoid Heat Damage: Minimize the use of heat-styling tools like straighteners and curling irons. If you must use them, use a heat protectant spray.

6. Regular Trims: Trim your hair every few months to prevent split ends and promote overall hair health.

7. Protective Styles: Consider protective hairstyles like braids or buns to reduce stress on your hair and prevent breakage.

8. Avoid Tight Hairstyles: Tight hairstyles can cause stress on the hair shaft and follicles, potentially leading to damage and hair loss.

9. Scalp Care: Keep your scalp clean and healthy. Consider massaging your scalp to stimulate blood flow, promoting hair growth.

10. Limit Chemical Treatments: Minimize the use of harsh chemical treatments, such as perms or excessive coloring, which can damage the hair shaft.

Written by Bernice Green.

[nataliaispickingplums]

~~My Personal 75 Hard Challenge ~~~

Diet:

Dairy-free vegetarian.

No refined carbs.

Only consuming carbs if from vegetables or ancient grains.

Only eating ancient grain bread if necessary.

No refined sugars.

Only sugars from fruits and vegetables.

Fiber, protein, fat (in this order)

Caloric intake: 1000-1300 daily

NO alcohol (except for the occasional celebratory wine!)

Exercise:

Working out twice a day, in the morning and evening.

45mins-60mins per session.

One session will be plyometrics/Pilates.

The other session will be an outdoor activity (a run, a bike ride, a yoga session)

Mental Growth:

Read at least 10 pages from physical book daily. Preferably before bed or when I’m out on the tram.

Learn something new for at least 15 minutes daily.

Write down 15 things I’m grateful for, including what I love about myself.

Do something I’m passionate about for 15 minutes daily. (I love to sketch and write stories)

My goal is to heal my relationship with myself <3 I will use this account as my diary, with photographs and videos of my progress.

Tschüss!!

[heatedpan]

2.20

good morning 🫧 so much has happened in just this past week but im now focusing on an 8 week goal (i have a trip at the end of it im so excited)

i’ve never done a timed or specific health challenge before but i think this will be fun to try being a bit regimented for a few weeks and really track the results and the rewards are just all the bikinis i’ll get, recentering my commitment to myself, new film for all the photos and enjoying the trip at the end of it all

goals

daily macros

30g fiber, 80g protein, 75g carbs, under 20g fat

workout split

an additional two cardio days on top of current split (doubling up cardio and pilates one day etc)

weight

4kg-7kg / 8lbs-16lbs down in these next 8 weeks

will be going back to daily weigh-ins just to keep all of this front of mind and probs posting on here more just as a digital diary 🫶🏾 ofc any and all encouragement is appreciated and if you’re also on a lil fitness grind pls feel free to reach out would love to chat and share and be there for one another

[anan0bananas]

F00d Diary

c4l limit: 844 c4ls

yerba mate tea - 5 c4ls

quest dipped cookie dough protein bar - 180 c4ls

zero sugar sesame chicken with zoodles - 200 c4ls

green apple - 72 c4ls

nick's cookie dough light ice cream w/ fat free whipped cream - 350 c4ls

1 cauliflower chip - 5 c4ls

total: 812 c4ls

ughhhh I still haven't found a school that i want to go to and it's really stressing me out. I don't want to do online school again bc it's lonely af but all of the in person schools in my district suck. anyways had a pretty good day today. I'm exhausted goodnight! 🤍🌙

[spooniechef]

The Dinner Diaries Day 3 - Duck Legs (0 spoons)

This was not a good day from the point of view of remembering about food. Apparently my appetite is made of fluctuation right now. However, I did eat one nice solid meal, and fortified myself to cook it with a bag of potato chips as fuel.

Like with most roasted things, there's not much to roasting duck legs from an effort point of view. Thing about duck is that because of it being a particularly fatty bird, it wants slower roasting to get the skin nice and crispy. I could have roasted the potatoes with the duck legs - I have recipes for that - but I'm still trying to recover so I went lower effort still; I just followed the directions on the packet. Well. Mostly, because yet again, it suggested "salt and pepper if desired" and I had onion salt and garlic pepper so y'know. Anyway, very, very brief recipe because it does not take much of anything but time.

Here's what you'll need:

Two duck legs

Spices to taste

With that done, here's what you do:

Pre-heat the oven to 350F (ish), 180C, 160C fan assist, gas mark 4

Pat the skin of the duck legs with a paper towel to remove extress moisture. Prick the skin and season to taste.

Place in a roasting tray and cook for 90 minutes, basting with the juices several times during cooking

Remove from oven; rest for ten minutes, then serve

Literally that simple; most of the effort it takes is time. That and the basting, but that's pretty much a necessity because it helps keep the meat juicy and tender.

I served mine with a baked potato (done in the microwave), some broccoli, and a salad.

Of course, now I'm actively still hungry and not for the amount of wacky cake that's currently living in my immediate space. Once again, it's a protein thing. I do have that second duck leg, but I'd like to save that for lunch tomorrow. After all, tomorrow I have plans in the direction of gluten-free pizza dough. So instead I'm going to do corn thins and salami, with either pickles or more salad.

[takecareluv]

𓏲 ࣪₊diary entry : june twenty-ninth  .ᐟ

this summer's had a bit of a rocky start; with more rain than sun, my mood has certainly reflected that of mother nature's. and while i've had moments of sunshine peaking through the grey clouds in my mind, there's ultimately been a great deal of darkness — thunderous thoughts keeping me awake all night, with raindrop like tears that inevitably follow. i keep checking the forecast over and over again to see if the sun will soon return, but i realize it isn't up to the little app on my phone; scrolling won't change the present moment, and it certainly can't determine the unpredictable unstable some would even say patterns of both mother nature, and i. i can't wait another day, week or month for the sun to come out because the weather, like our emotions, are never for certain — and change as quick as a strike of lightning. so, rain or shine, it is important to make the most out of every day.

finally, amidst the storm, i see clear skies. i see the light peaking through the gloom in my eyes. and although i know rain will always return, whether we like it or not, i understand now it helps to cleanse the soul. like flowers, we cannot grow without a little showers. so instead i will embrace it — i will splash through the puddles and dance happily in the rain.

꒰ 📖 ꒱ؘ ࿐ ࿔*:･ﾟ

today was definitely full of clear skies for me, and fortunately mother nature too. . .ᵕ̈

first thing in the morning, i got up and did all my usual morning ritual — making my bed, brushing my teeth, doing my hair and skincare ++ putting on spf !! — all of which i can honestly say i have not been the best at for the last week or so. with that being said, this on it's own was an accomplishment for me & my first win of the day :3

⤷ always celebrate the small wins ! ! ! they are what lead to even bigger and better things in the future ૮ ˶ᵔ ᵕ ᵔ˶ ა

after giving my puppies some quick cuddles, i got dressed in my pink pilates princess uniform ( because yes, i always feel more motivated when everything is cute / 'aesthetic' . i can't help it. it's what i blame my shopping addiction on ) and then i went on a hot girl walk around my neighborhood while i listened to some lana del rey classics <3 ( today i walked 1.8 miles ! ) i'm especially proud of myself for doing this because my anxiety started to kick in this morning and i was having a bit of an internal battle over whether i wanted to go on a walk or stay in bed. in the past i've always let the devil on my shoulder, or should i say fear, control me, and even today i almost let my negative thoughts take over, but i didn't let them win. i pushed through them, even when they put up one hell of a fight.

⤷ gentle reminder : it's never going to be the easy option, but it's the one your future self will thank you for.

coming home from my walk, i could practically hear my stomach talking to me and she was begging for food . . . so for today's breakfast, i decided to make myself scrambled eggs and gluten free toast topped with peanut butter & bananas + freshly squeezed lemon water :p so so yummy !!!!

⤷ i try my best to always start my day with a protein filled meal! it stabilizes your blood sugar, preventing you from crashing, which would otherwise make you feel hungry and tired quite quickly after eating.

to complete my peaceful but productive morning, i did a twenty minute meditation using this video ( which ultimately turned into an hour long nap. . . whoopsies )

& that was my morning ! i completed all of this before 10:30 a.m. ᵎᵎ which may not seem like a lot to some, or nothing out of the ordinary, but seeing as i've barely been conscious before noon recently, this was an achievement for me (´｡• ◡ •｡`) ♡

p.s. it amazes me how much you can actually get done in the morning when you wake up early . . .

. . .

⌗ °. •♡ today’s affirmations 𓂃

i believe in myself .

i am filled with radiant light and love .

i prioritize my wellbeing .

i trust that i am heading in the right direction .

i am proud of myself and my achievements .

i give myself permission to shine bright .

. . .

xoxo, meg 💌

[addictiontherapy]

Breaking Free: Strategies to Overcome Food Addiction and Emotional Eating

Today, let's talk about a topic that's close to many of our hearts - food addiction and emotional eating. Just to be clear, these issues aren't about occasional overindulgence in comfort foods. We're dealing with something more chronic - a compulsive relationship with food that can damage both physical and mental health.

First, a little background. Food addiction is when we're drawn irresistibly towards specific foods, generally those high in sugars, fats, and salts - the so-called 'hyperpalatable' foods. It's often linked with emotions, making it a go-to coping mechanism during times of stress, sadness, or even boredom. It's a cycle that can seem impossible to break, but remember, nothing is impossible, and there are ways to regain control. Let's dive into some actionable strategies:

1. Mindful Eating: Practicing mindfulness can be a powerful tool to overcome emotional eating. Mindful eating involves paying full attention to the eating process, savoring each bite, and acknowledging your feelings, hunger, and satiety cues. Start by eating without distractions (no TV, phones, or books). Focus on the taste, texture, and smell of the food. Take note of your body's signals telling you when you're hungry or full.

2. Journaling: Keep a food and mood diary. Write down what you eat, when you eat, and how you're feeling at the time. This can help identify triggers and patterns in your eating habits, allowing you to address the root cause of your emotional eating.

3. Regular Exercise: Regular physical activity helps manage stress, improve mood, and boost self-esteem. It doesn't have to be something strenuous - yoga, a walk in the park, or dancing in your room to your favorite tunes can do wonders! Make it something you enjoy, and you'll be more likely to stick with it.

4. Balanced Diet: Try to include more whole foods in your diet - fruits, vegetables, lean proteins, and whole grains. These foods are not only healthier but also keep you feeling satisfied for longer, reducing the urge to snack mindlessly.

5. Emotional Support: Having a support network is essential. Connect with friends or family, join a support group, or seek professional help if you need it. Sometimes, just talking about what you're going through can bring a sense of relief and clarity.

6. Establish Healthy Routines: Set regular meal times and stick to them. Avoid skipping meals, as this may lead to overeating later on. Make sure you get enough sleep - sleep deprivation can increase cravings and emotional eating.

7. Self-Care: Make time for self-care. Whether it's reading a book, taking a bubble bath, meditating, or anything else that helps you relax, taking care of your emotional health can reduce the likelihood of turning to food for comfort.

It's important to remember that slip-ups happen, and that's okay. What matters is not perfection, but progress. If you're struggling with food addiction or emotional eating, know that you're not alone, and it's okay to ask for help. This journey is about you and your well-being, so take it one step at a time. Be patient with yourself and celebrate small victories. Remember, you're capable, strong, and deserving of happiness and health. You've got this! 💪💖