kiara @grit-n-goals - Tumblr Blog

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning #calorie deficit diet #low cal diet #low calorie diet #healthyrecipes #healthtips #health and fitness #health and wellness #mental health #healing #health & fitness #b1ng1ng #b1nge

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning #calorie deficit diet #low cal diet #low calorie diet #healthyhabits #healthyrecipes #health and wellness #health and fitness #health & fitness #healthtips

{7:46 pm} late dinner

deconstructed burger salad with my own version of green goddess dressing

the boredom and binge eating has been pretty bad recently since school let out, working to get into a routine to keep myself occupied lol. looking forward to a nice reset after 4th of july

do yall want a “recipe” for my take on the green goddess dressing? honestly its taking a bunch of green veggies and blending it lol, but i was inspired bc i was cutting watermelon and had a lot of rind left over and didn’t want to waste it

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning

{7:06 pm} dinner after snacky day

spinach, broccoli, egg whites, carrots, kimchi, AVC, pepper, lemon

fell off with a lot of b1ng1ng and eating UPS but were back! was picking at snacks all day so small dinner + i tried to make at home protein bars which weren’t that bad! maybe ill start a recipe tumblr lol + made vanilla protein ice pops which i will hv for dessert!

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning

taking home free food from the function for my family 🫡 tell me why almost all the bagels and muffins and pastries were basically gone and the veggie trays untouched? like people its NOON

talked to someone running it and thankfully they offer the leftovers to the staff so they never really throw anything away! but they were more than happy to let me take these lol, and in this economy who am i to pass that up

#i hate food waste #healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning #eat your veggies #vegetables #yummy food

dont have a photo but when i tell you last nights dinner was massive and delicious 🤤

use plain greek yogurt and seasonings to make a bomb veggie dip/dressing ITS SO GOOD

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning

cheap protein batch prepping trick:

buy the largest family pack of chicken breasts (at my local wegmans they range between $9-13 depending on weight usually between 3.5-5.5 lbs, and usually contains 6 breasts which is how many days i prep)

season, stick in the oven and cook.

then every day i divide my meals the night before, with 100g chicken for lunch, 100g for dinner, and the remaining for breakfast. typically lands me at my goal of 120g of protein, without buying 2 $12 packs of 3 lbs ground poultry

i do better when i eat the same things, but this might not work for everyone and that’s fine! i also have greek yogurt for breakfast if the chicken breast was small, more of a savory breakfast girl

p.s. freeze half of the cooked chicken breasts so they last the full week, cooked mean it’s safe in the fridge for 3-4 days before there is an increased risk for bacteria. store your food correctly!

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #meal planning #batch prepping #chickenrecipes #chicken

tips for eating slower:

use smaller utensils

use chopsticks

post on tumblr in between bites

count 20 chews per bite

cut food into smaller pieces and eat one at a time

put down utensils between bites

eat chewy foods

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving

{11:02 am} post cardio breakfast

reheated meal prep, seasoned with minced ginger, pepper, cinnamon, and ACV (don’t knock it till you try it)

binge urges have been strong this week, succumbed a few times, including last night. wanted to yo-yo again today but decided my body deserves to run on something healthy and not just burn off last night. note it is lacking healthy fats bc i took out the frozen avocado from it last night to add to that meal before it got too brown. healthy fats are important 💋

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning #chicken #chickenrecipes #broccoli #mushrooms #health and wellness #wellnesslifestyle

onlyheathmy

"3-Day Meal Prep Made Easy!"

#healthyeating #food #healthy food #diet #healthy diet #healthylifestyle #healthyliving #low cal meal #low calorie meals #meal planning

celestia-23

you are what you eat

ugh, i hate to admit it but i b1ng3d again. sometimes it feels like the only way i can stay recovered is if i am never around any common b1ng3 foods, especially when emotional. But then i remember that b1ng1ng is an urge in itself, and, respectfully, I’m not some fragile flower who can’t handle a small gust of wind, or some white bread. Yes, it sucks that my family houses a lot of UPFs (ultra processed foods), but what am i really going to ask them not to get my Dad an ice cream cake for his birthday after he busted his butt outside in 85 degree weather to provide for us???

According to Brain Over B1ng3, which i highly recommend trying the free workbook for, b1ng3 urges are just b1ng3 urges. Not everyone going to food when they are stressed, so it’s not inherently a cause-and-effect of: emotion -> food. Rather, it’s just a habit because of the temporary dopamine you get from eating junk, and the nervous system distraction of overeating. And this isn’t to downplay the feeling in the moment, habits are hard to break, AND its been scientifically proven that many UPFs are addictive, but you need to remember you are in control.

The moment you start telling yourself that your “spiraling” or “loosing control” is the moment that you are giving yourself permission to do the thing without the guilt of letting yourself by claiming theres something else moving your hands and your mouth. Believe me I told myself that for so long, but eventually when i recovered and faced urges, and overcame them, it wasn’t as though the urges changed, i just reminded myself that i am in control.

Yes it is hard, and yes, last night I relapsed, but now the morning after the only thing I can do is learn from it.

#food #healthy food #healthyeating #bingeeating #bingedisorder #just binged #upfs #diet #mental health #positive mental attitude

affirmations for b1ng3 urges/food noise related to…

For Food Noise

* Thoughts about food are thoughts, not commands.

* An urge is temporary. I do not have to act on it.

* Hunger and cravings are different experiences.

* I can tolerate discomfort without eating.

* Food will still exist later.

* I decide when and what I eat.

* My brain can want food without my body needing it.

* Urges rise, peak, and pass.

For Binge Urges

* A binge is an option, not an inevitability.

* Delaying is still a victory.

* One choice does not define the rest of the day.

* I do not need to earn or compensate for food.

* Eating past fullness will not solve this feeling.

* I can experience an urge without obeying it.

* I am building a new pattern one decision at a time.

* The urge is strong, but it is not permanent.

For Stress Eating

* Stress requires relief, not necessarily food.

* Food cannot complete the task stress is asking me to do.

* I can address the problem directly.

* My nervous system seeks comfort; there are many forms of comfort.

* I can reduce stress without overeating.

* Rest and food are not the same need.

For Anxiety

* Anxiety creates urgency, not always necessity.

* I do not need to eat to make uncertainty disappear.

* This feeling can exist without controlling my actions.

* My body is safe even when my mind feels alarmed.

* I can wait before making decisions about food.

* The discomfort will change with time.

For Depression

* Low mood does not require self-abandonment.

* Caring for myself matters even when motivation is absent.

* Numbness is a feeling, not an instruction.

* I deserve nourishment, not punishment.

* Small actions still count.

* My future self benefits from this choice.

For Boredom Eating

* I am seeking stimulation, not necessarily food.

* Boredom is information, not an emergency.

* My brain wants novelty; food is only one option.

* I can change my environment instead of eating.

* Not every empty moment needs to be filled.

* I can tolerate stillness.

#affirmations #food noise #healthyeating #mental health #bingeeating #bingedisorder #b1nge #b1ng1ng #b1ng

dinner ~ baked chicken breast, baked broccoli, apple cider vinegar, pepper, cinnamon

lunch ~ baked chicken breast, baked broccoli, EVOO, pepper, lemonade

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kiara