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I think the first one is most important! I’ve seen/heard tons of advice saying tomorrow is a new day, start again tomorrow, there’s always next week, etc, etc…
The absolute best advice (wish I could remember where I read it!) was start again NOW! After getting off track or a binge, your head starts to clear and your cravings start to fade. At that point just make the immediate decision to start again NOW. Get in some form of movement that day and finish the day off super strong with a great, nutrient dense, colorful meal.
Since recovering, I’ve noticed that this is the absolute BEST way to keep me feeling good, motivated, and from once again losing total control. It is hard to do, but once you start doing it, it really does become natural and makes having ‘treats’, or as I like to call it, having a nice, funn meal with family and/or friends, a lot easier!

Take a looooooooonnnnnnnnnggggggggggggggg look at this ladies! This is the basis of, ‘don’t eat after Xpm’!
The graph on the right (left is male) is the growth hormone levels of a woman over a 24 hr period (0800 = 8am; 2000 = 8pm), straight out of my Endocrinology book!
As you can see, shortly after 8pm, the growth hormone levels decrease. Growth hormone, as I’m sure you can imagine, helps to regulate growth. When increased, it helps in increasing body protein stores particularly in muscle, and a relative decrease in fat is also observed. Thus, when levels are low, the body switches ‘modes’ from rebuilding and repairing to storing.
HOWEVER (and this is a big one!!!!!!!!!!)
As you can also see, these levels are based off of a NORMAL SCHEDULE. From the graph you can see that this schedule corresponds to someone who probably got up around 6am, and went to sleep around 10pm and got a full 8 hours of sleep!
Let’s be honest for a second here… how often do any of us REALLY get this type of schedule in?!? When you shift your biological clock (your internal ‘clock’ that regulates when to secrete certain hormones/enzymes/proteins) also shifts, particularly when you have set patterns such as getting up at 10am and going to bed at 2am.
So, rather than trying to restrict yourself from eating after a certain time, if you’re hungry, EAT! And if you’re really concerned, just make sure that what you’re eating is just as healthy and nutritious as everything else you’ve consumed that day!
Like I’ve said before, my motto is this:
‘It doesn’t matter when you eat, it matters what you eat!’ =]

As the weekend approaches and thirsty Thursday is upon us, I figured this should go here =]

Popped Chickpeas – Instead of Salty Snacks

Ingredients
1 tbsp olive oil
1 can of chickpeas, drained
Your favorite spices to taste

Directions
Sauté the chickpeas in the olive oil until they pop. Sprinkle with your favorite spices to taste. Enjoy!

muffintop-less:

This is so awesome and helpful

(via mylifeasabiologynerd)

do you guys know about "eat this much" automatic diet planner?

someone deserves the nobel prize for being a genius for this.

(via dhpt-deactivated20120813)

(Source: berryhealthy, via toned-and-healthy)

(Source: greatist.com)

healthiie:

There is literally no bigger annoyance in a healthier lifestyle or diet than asshole friends who won’t leave you alone about eating what they’re eating. WHY ARE YOU SO OBSESSED WITH WHAT I EAT!?

I think this is a VERY important skill for anyone looking to better their health to learn!
LEARN TO SAY NO!
It is hard, and takes a lot of getting used to, but it’s also okay. We’re brought up to say no to so many things that can be harmful to our health… why shouldn’t food be included in that too?
As long as you’re polite about it, everything should be fine. If your friends tend to get upset, maybe try being the one to do the food planning. Or, if worse comes to worse (like when my boss who I love takes the time to make cupcakes for each individual person in the office), accept it and let it sit there. Give it to someone else later, or toss it. Might sound a bit crude, but hey, I don’t even like cake! Cupcakes just aren’t my thing, AND I prefer to eat healthfully =]

heyyheather:

fiftyeightinchesup:

muffintop-less:

It’s so important to pay attention to what you’re drinking! Soda not only adds hundreds of worthless calories to your diet.. it also adds unhealthy sugars and chemicals! Swap to water or tea instead! If you really want something like soda, try adding some fresh lemon or lime juice to fizzy water! =)

My mom needs to see this.

This is why I’m such a freak about looking at sugars on labels.

I don’t drink soda (got lucky and just wasn’t born with the tastebuds for it), but this reminded me SO much of all my friends/colleagues/professors that always say, ‘Gotta have my morning soda!’

YUCK!