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No Bake White Chocolate Raspberry Pie

No Bake White Chocolate Raspberry Pie

No Bake White Chocolate Raspberry Pie Get ready to blow everyone away with this fancy looking pie… that only takes 5 minutes, 4 ingredients and is seriously FOOL PROOF! 1 cup white chocolate chips1.5 tubs whipped topping ((8 oz tubs), divided)1 graham cracker pie...

Spaghetti Squash

Spaghetti Squash

Spaghetti Squash A fun, unique veggie to enjoy as a side dish to any meal or to mix in with pasta (not to replace!) 1 spaghetti squash Instant pot directions: Poke holes in your squash and microwave for 1 minute. Cut in half lengthwise and scoop out the insides. Add...

Creamy Cottage Cheese Chicken Alfredo

Creamy Cottage Cheese Chicken Alfredo

Creamy Cottage Cheese Chicken Alfredo A creamy, dreamy plate of pasta never gets old! This dish is ready in just 20 min and is super easy to put together. (Also makes for great leftovers!) ⅓ cup cottage cheese½ cup milk2 tsp cornstarch½ tsp garlic powder½ tsp onion...

Chocolate Coconut Berry Overnight Oats

Chocolate Coconut Berry Overnight Oats

Chocolate Coconut Berry Overnight Oats 3 delicious flavors come together in this overnight oat combo that will fuel your morning in a convenient way! ½ cup old fashioned oats½ cup milk½ cup vanilla greek yogurt1 tbsp cocoa powder¼ tsp coconut extract¼ cup coconut...

Super Easy Green Bean Stir Fry

Super Easy Green Bean Stir Fry

Super Easy Green Bean Stir Fry A 10 minute meal made almost entirely of convenience foods...yet tastes SO fresh and delicious! 2 tbsp sesame oil½ lb ground turkey1 can green beans (~15 oz)2 cans mushrooms (~1 cup total)¼ cup stir fry sauce1 cup minute rice (dry) Heat...

3 Ingredient Chocolate Pie

3 Ingredient Chocolate Pie

3 Ingredient Chocolate Pie This could NOT be easier or more delicious! Plus? It’s foolproof and only takes 5 minutes to make! 1 cup chocolate chips12 oz whipped topping1 graham cracker pie crust Melt 1 cup of chocolate chips in the microwave and let cool enough so...

Snickers Inspired Overnight Oats

Snickers Inspired Overnight Oats

Snickers Inspired Overnight Oats With the familiar flavors of the candy bar we know and love, this recipe is sweet, satisfying, and nutritious. These oats are the perfect make ahead breakfast for busy mornings. ½ cup old fashioned oats½ cup milk½ cup vanilla greek...

Caramel Apple Overnight Oats

Caramel Apple Overnight Oats

Caramel Apple Overnight Oats We're sure you'll fall in love with these caramel apple overnight oats! These sweet, crunchy, and creamy oats will satisfy your hunger and give you a taste of fall all year long! ½ cup old fashioned oats½ cup milk½ cup vanilla...

Chicken Salad + Crackers Lunch Box

Chicken Salad + Crackers Lunch Box

Chicken Salad + Crackers Lunch Box It’s like a deconstructed chicken salad sandwich served lunchable style. Such a fun and filling meal complete with dessert! ½ cup chicken (diced (may also used canned!))1 apple (divided)2 tbsp mayo2 tbsp chopped pecans⅛ tsp garlic...

Chocolate Peanut Butter Graham Crackers

Chocolate Peanut Butter Graham Crackers

Chocolate Peanut Butter Graham Crackers This is the perfect lightly sweet snack. Creamy PB, crunchy graham cracker, and sweet chocolate chips are sure to hit the spot. 1 graham cracker1 tbsp peanut butter1 tbsp chocolate chips Spread peanut butter onto graham cracker,...

Veggie Burger Pita

Veggie Burger Pita

Veggie Burger Pita With Carrots A veggie burger with creamy hummus and avocado, crisp lettuce, and juicy tomato in a soft pita pocket with a side of crunchy carrots makes a delicious lunch or quick dinner for busy evenings! 1/2 pita pocket1 veggie burger1 lettuce...

BBQ Salmon Sheet Pan Meal

BBQ Salmon Sheet Pan Meal

BBQ Salmon Sheet Pan Meal This meal is PERFECT for an easy weeknight dinner with MINIMAL clean up! Great when you are craving big BBQ flavor but short on time. 2 small-medium potatoes2 tbsp olive oil (divided)1/2 tsp garlic powder1/8 tsp pepper1/2 tsp salt1/2 tsp...

Banana Bread Overnight Oats

Banana Bread Overnight Oats

Banana Bread Overnight Oats These easy and delicious banana bread overnight oats will keep you full and satisfied all morning. It's a great meal prep for busy weekdays. And who doesn't love banana bread?! ½ cup old fashioned oats½ cup milk½ cup vanilla Greek...

Frozen Peaches & Cream Sandwiches

Frozen Peaches & Cream Sandwiches

Frozen Peaches & Cream Sandwiches This dessert is just PEACHY! So easy and refreshing. Perfect for a sweet treat whenever the craving hits! 1 peach cup (diced peaches in fruit juice)⅓ cup whipped cream2 cinnamon graham crackers (full sheets) Drain your peach cup...

Classic Boiled Egg Snack Box

Classic Boiled Egg Snack Box

Classic Boiled Egg Snack Box This make-ahead snack box is delicious and nutritious! Not only is it a satisfying snack, but it could also be adjusted to be a quick lunch on busy days. A no-brainer when you are on the go! 1 pc egg (hard boiled)½ cup crackers½ cup cherry...

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

Carrot Cake Overnight Oats Overnight oats are so versatile and yummy! Loaded with carrots, raisins, nuts, cinnamon, spice, and everything nice, these oats are filling and satisfying. Who says you can't eat cake for breakfast!?! ½ cup old fashioned oats½ cup milk½...

Testing Daily Prompt

Daily Journal Prompt
What is one small thing you can do today to brighten your spirits? (ideas: get a coffee, take a walk, take 5 deep breaths, etc.)

Testing Daily Task List

Daily Tasks

tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?