my safe meal:

❝ You are not a dog. Don't reward yourself with food. ❞

❝ Because everything looks better on skinny girls. ❞

❝ What you eat in private, you wear in public. ❞

❝ Suck it up and one day you won't have to suck it in. ❞

❝ Whatever the problem is, the answer is not in the fridge. ❞

❝ Calories will never make you happy. ❞

❝ Hunger is your friend and it won’t betray you like eating will. ❞

❝ I made myself fat, I can make myself thin. ❞

❝ Nothing tastes as good as skinny feels. ❞

❝ Eating will not solve anything.” ❞

❝ Junk food is cheap but thin is priceless. ❞

❝ You are not hungry, you are bored, learn the difference. ❞

❝ Do not reward yourself with food, you are not a dog. ❞

❝ You’ll never get skinny if you keep on eating. ❞

❝ Hunger hurts, but starving works. ❞

❝ Calories won’t make you happy. ❞

❝ Starving is willpower. ❞

❝ Pleasure to the lips adds pounds to the hips. ❞

❝ Did you chose fat or skinny today? ❞

❝ Hunger will not betray you like eating will. ❞

❝ I'm not losing weight, I'm getting rid of it. I have no intention of finding it again. ❞

❝ Girls don't just simply decide to hate their bodies, we teach them to. ❞

❝ When you feel like quiting, think about why you started. ❞

❝ Your body can stand almost anything. It's your mind you have to convince. ❞

❝ Don't say it didn't work, when in reality, you weren't being consistent. ❞

❝ A month from now... you can either have a month of progress or a month of excuses why you didn't. ❞

❝ The fact that you aren't where you want to be, should be enough motivation. ❞

❝ Do it for yourself. ❞

❝ Please, just don't eat. It's not worth it. You've almost reached your goal, hun. ❞

1. Listen to music

2. Paint your nails.

3. Do at least 1 homework assignment

4. Go outside and get some air

5. Text/FaceTime a friend

6. Go on tumblr(my favorite😛)

7. Take a shower or bath

8. Play with a pet

9. Do your makeup

10. Do a chore like dishes, or laundry

10 low cal foods to eat

1. Popcorn (50 calories per cup)

2. cucumbers (16 calories in a cup)

3. Rice cakes (30 calories per cake)

4. Lettuce(5 calories per cup!!!)

5. Pickles(16 calories per cup)

6. Carrots( 45 calories per cup)

7.broth (16-ish calories per cup)

8. Watermelon(46 calories per cup)

9.Egg whites(16 calories per egg-also high in protein)

10. Plain non fat yogurt(137 calories per cup)

10 things to do after you binge

1. Take a deep breath, it’s okay

2. Drink at least one cup of water

3. Go on a walk

4. Try and write down what foods made you binge so it won’t happen again

5. Clean up any messes you made

6. Take a shower

7. Write down a plan on how not to binge next time

8. Do something productive

9. Purging isn’t worth it

The following post might be triggering, altough not intended. This list is a collection of my own tips, tips I found on tumblr and tips my doctors and therapists told me:

Always carry something with actual sugar in it with you. No, not a zero sugar candy but something with glucose. Take it if you feel dizzy/ feel like you are about to pass out.

Eat if you want to drive/ride! Doesn’t matter if you wanna go somewhere by car or by bicycle. You are putting yourself and others at risk! Don’t. Do. It. If you don’t wanna break your fast ask someone else to get you there or take the bus. If you really need to get there by your own you should eat s o m e t h i n g. Maybe your safe food or some fruit.

Don’t trust people that claim to be a coach! Someone who suffers from an eating disorder would never share tips to destroy yourself! Most of them are old man that try to get your nudes. Never ever send them pictures or give them personal information. If you need to vent or you need something just text me and I will listen.

You don’t need to restrict like crazy in order to lose weight. Check out your basal metabolic rate. This is the amount of calories your body burns by simply existing, like laying in bed all day and not moving an inch. You should not eat less than your basal metabolic rate.

If you are a minor, don’t tell anyone. Don’t put your age in your description. There are creepy people out here that are looking out for young girls that way.

I know going to the toilet can be a tough situation when you suffer from an eating disorder. Instead of using laxatives try out natural apple-juice or plum-juice, maybe even some dry fruits. You can also try out flaxseeds (drink water with it!) or maybe you want to take some magnesium.

You should take vitamins/ go to the doctor to check your vitamin levels.

That one is well known, but I want to mention that you shouldn’t brush your teeth after purging. Drink water or milk and wait 30-60 minutes before you brush your teeth. If you struggle with bulimia you should also invest into a good toothpaste and go to the dentist on a regular basis.

Don’t count calories when you binge. You will only make yourself feel bad by doing that. It is not helping you at all. Drink water or tea and lay down. If your tummy hurts you should put a pillow or something like that underneath your legs. This position will help your belly to relax.

try to feel good about what you just ate! even if you went over your limit/it had a lot of calories!

i know it’s kinda hypocritical to say because, yk, our whole disorders circle around the fact that we hate food/eating in general. BUT. if you feel extremely guilty and mentally crucify yourself because of what you just ate, your brain will literally just tell you “i already wrecked my plan. might as well just eat everything in the kitchen.” no!! you didn’t wreck anything!! you’re a human being who just ate something they were craving. end of story. i risked binging today and i managed to avoid it by reminding myself that there is a HUGE difference between eating a bit more than usual and going 2000 cals over what i burn daily. i’m still in a deficit and so are you!! and even if you aren’t, i promise that a 200 calories surplus and a 2000 calories surplus aren’t the same at all. you’ll literally burn the food you ate the next day in like three hours. if you binge, you’ll have to fast/restrict a lot to lose it right away and that will risk leading to more binges.

in fact, i dare say it’s even good to eat more from time to time, especially for us. if you completely cut something you like off, you will FOR SURE binge on it the next chance you get. if you allow it to yourself every now and then, you won’t crave it as much. oatmeal is one of my favourite food and sadly also one of my fear foods, because i like to make a big bowl and then fill it with all kinds of things, like fruit, almonds, hazelnuts, marmalade, honey, chocolate... you get it. so a medium bowl can mount up to even 300-500 cals. normally, i would have just eliminated it completely. but if i eat it like once a week/once every ten days, i:

1- prevent binging

2- eat something i really like and makes me happy

3- prevent. BINGING!!

M a s t e r L i s t

my list is very protein based. i also don’t like to make substitutions for bread because i find it leaves me unsatisfied and results in me eating more of the substitution than i would’ve eaten of the real thing

spicy pickles

specifically these ones because they’re so spicy that i can only nibble on them for a few minutes before i have to take a break and drink water to cool my mouth. 25 cals for ~4 pickle slices. beware: these contain high fructose corn syrup

baby goldfish cheddar crackers

only 140 cal for 89 crackers. i usually eat half for a total of 70 cal

jumbo blueberries

starkist tuna pouches

70 cal and 17 grams of protein

amy’s chili

entire can is only 440 calories and i typically can’t eat all of it in one sitting. filling for extreme hunger days and keeps me warm

entire red bell pepper with 2 tbsp litehouse homestyle ranch

bell pepper is about 37 cal and ranch is 120 cal

deli turkey wrapped around cheddar cheese stick

tillamook cheddar cheese sticks are 90 cal and a slice of deli turkey is 29 cal

hard boiled eggs with sriracha or mustard

hard boiled egg is 77 cal and sriracha and mustard are 0 cal

chik sandwich

kings hawaiian roll with morning star spicy buffalo chik patty or boca regular chik patty, mayo, sweet relish, sriracha. feels like eating unhealthy chicken burger but is smaller, healthier, and just as tasty

apple with tbsp nut butter

apple is 95 cals and nut butter is ~ 94 cal

raspberries

eat a whole tiny carton for only 64 cal

fake crepe

mini flour tortilla with nutella, cream cheese or mascarpone, and berries

mini flour tortilla with mascarpone and chocolate chips plus bananas and pb drizzle

pepperoni wrapped around mozz chz stick

galbani whole milk (whole milk dairy usually contains less added sugar and more protein) string cheese is 90 cal and 3 slices of pepperoni (salami-sized) are 30 cal

chicken salad either plain or in lettuce cups

rotisserie chicken, tzatziki sauce, aioli, finely diced cucumber, mama lil’s spicy peppers, cilantro

rotisserie chicken, diced celery, golden raisins, curry powder, mayo, crushed cashews, cilantro

rotisserie chicken, diced celery, diced apple, quartered grapes, crushed walnuts, dried cranberries, mayo

caprese salad

i make mine with a mix of constellation tomatoes (the mini heirloom twilights are my favorite), mini mozzarella ciliegine marinated in herbs and olive oil, fresh basil, salt, pepper, and balsamic glaze drizzle

hard boiled egg blt bites

1 piece of cooked bacon cut into 4 equal parts, two hard boiled eggs cut in half, a small dab of garlic aioli on each egg half, then add the bacon, a torn piece of lettuce, and half of a cherry tomato on top. super tasty and no bread!

english muffin OR mini bagel avocado toast

toast your english muffin or mini bagel and top with mashed avocado, red chili flakes, cucumber slices, and tomato slices—can also add cream cheese for more protein

diet coke

carrot salad

shredded carrots, pineapple yogurt, pineapple tidbits, raisins, mixed well

crispy broiled broccoli with lots of seasonings

chicken crust pizza

top with pesto, shredded mozz cheese, sundried tomatoes, thinly sliced red onion crescents, toasted pine nuts, and arugula

refried bean dip with tortilla chips

refried beans, water, sour cream, cheese, salsa, lime juice, corn

smith’s and harney & sons teas

justin’s nut butter packets

avocado egg salad

1 hard boiled egg mashed with half an avocado, mayo, add plenty of diced red onion, jalapeño, cilantro and s&p. i eat this with tortilla chips

homemade soups

tomato, creamy mushroom, butternut squash, potato leek, broccoli cheddar, creamy chicken, southwest taco chili

bubbly water

homemade spicy rosemary mixed nuts

these pair SO well with a cocktail. all i do is buy nuts in bulk from the market, warm them in the oven, take them out and coat them in a mixture of plant based butter, cayenne, brown sugar, a bit of salt, and finely chopped fresh rosemary while they’re still hot and OMG i die

chocolate chips

spicy cheese crunchies from trader joe’s

a healthier alternative to flamin’ hot cheetos

kettle & fire bone broth

tillamook yogurt

so many tasty flavors and good source of protein to help keep me full

pickled green beans

stumptown cold brew coffee

they have year-round and seasonal flavors like horchata cold brew and x-mas cheer alongside vanilla and chocolate. plus they make these in an oat milk option as well

kale salad

preferred kale, roasted butternut squash, lightly salted pumpkin seeds, dried cherries, goat cheese, and lemon vinaigrette dressing. add chicken or fish to stay fuller longer

garden lites spinach and egg white frittata

70 cals per frittata. the texture of these kind of reminds me of meatloaf in how dense they are and i find that very satisfying

squeeze pouch apple sauce

great for taking snacks to-go. noka also makes superfood smoothies that are 110 or 120 cal

olives

absolutely love these briney boys. buy fresh from the fancy cheese section of the market

rainier cherries

pocky sticks

these are EVERYTHING. crunchy, sweet, and only 200 cal for the entire small box

truly, white claw, or bon & viv hard seltzer drinks

pumpkin chocolate chip pancakes