Sync Your Spoons, Simplify Your Life

🚨 Emergency 🚨

Your Crisis Survival Guide

You're not alone. When everything feels impossible, start here. No judgment, just solutions. Pick what you can manage right now.

🆘 IMMEDIATE RELIEF - Start Here

  • Can't move? Order Uber Eats: "keto bowl, no rice" 0 spoons
  • Shaking? Magnesium powder + warm water 1 spoon
  • Can't eat? Bone broth (microwave 1 min) 1 spoon
  • Need energy? MCT oil straight (1 tbsp) 0 spoons

🔥 RECIPE #1: Morning Lifesaver

Bulletproof Coffee (Crisis Version)

When getting up feels impossible but you need to function.

  • Instant: Coffee + butter + blend 10 sec 2 spoons
  • Easier: Coffee + MCT oil, just stir 1 spoon
  • Easiest: Black coffee + nothing 0 spoons
  • Emergency: Caffeine pills + water 0 spoons

🥤 RECIPE #22: Complete Nutrition Shake

The "I Can't Eat" Solution

All your nutrients when chewing feels impossible.

  • Base: Protein powder + almond milk 1 spoon
  • Boost: Add MCT oil + collagen 2 spoons
  • Store: Premier Protein shake 0 spoons
  • Delivery: Smoothie King Keto Champ 0 spoons
• • •

🍽️ Can't Cook - Need Food NOW

  • Rotisserie chicken (tear with fingers) 0 spoons
  • Bag of pepperoni + cheese cubes 0 spoons
  • Avocado + salt (eat with spoon) 1 spoon
  • Pork rinds + guacamole cup 0 spoons
  • Tuna pouch + mayo packet 1 spoon
  • Quest bar or Atkins shake 0 spoons

⚡ Pain Flare Protocol

  • Turmeric + black pepper in warm milk 2 spoons
  • Magnesium glycinate (400mg) 0 spoons
  • Electrolytes: salt + Nu-Salt + water 1 spoon
  • CBD oil under tongue 0 spoons
  • Epsom salt bath (if able) 3 spoons
  • Ice packs/heating pad rotation 1 spoon

🌫️ Brain Fog Emergency

  • MCT oil (1 tbsp) for instant ketones 0 spoons
  • Set 5 phone alarms for tasks 0 spoons
  • Voice record instead of typing 0 spoons
  • Dark room + white noise (20 min) 0 spoons
  • L-theanine + coffee combo 1 spoon
  • Exogenous ketones drink 1 spoon
• • •

🔥 Digestive Crisis Mode

  • Bone broth only (sip slowly) 1 spoon
  • Activated charcoal capsules 0 spoons
  • Ginger tea or candied ginger 1 spoon
  • Digestive enzymes with any food 0 spoons
  • Peppermint oil capsules 0 spoons
  • Plain Greek yogurt (if tolerated) 1 spoon

😴 Extreme Fatigue Crash

  • Bedside snack box (nuts, jerky) 0 spoons
  • Electrolyte drink every 2 hours 0 spoons
  • B12 sublingual tablet 0 spoons
  • Delivery: Five Guys lettuce burger 0 spoons
  • Collagen water (pre-mixed) 0 spoons
  • Macadamia nuts (highest fat) 0 spoons

😰 Anxiety/Panic Support

  • Magnesium calm drink (warm) 1 spoon
  • Dark chocolate 85%+ (2 squares) 0 spoons
  • L-theanine 200mg capsule 0 spoons
  • Chamomile tea + heavy cream 1 spoon
  • 4-7-8 breathing (4 in, 7 hold, 8 out) 0 spoons
  • Ashwagandha supplement 0 spoons
• • •

📱 Send This to Your Helper

TAP TO COPY ⬇️
Hi, I need help with food today.
Can you grab from store:
• Rotisserie chicken
• Pre-cooked bacon
• Cheese sticks
• Avocados
• Protein shakes
• Bone broth
No cooking needed. Just drop off. Thank you! 💙

🛒 Panic Shopping List (Screenshot This)

TAP TO COPY ⬇️
WALMART/TARGET GRAB LIST:
🥤 Drinks: Premier Protein, bone broth boxes
🥜 Snacks: Macadamia nuts, pork rinds, Quest bars
🧀 Dairy: String cheese, cream cheese, butter
🥩 Protein: Rotisserie chicken, pepperoni, tuna pouches
🥑 Produce: Avocados, pre-washed salad
💊 Pharmacy: Magnesium, MCT oil, electrolytes

📲 Quick Delivery Orders

TAP TO COPY ⬇️
CHIPOTLE: Salad bowl, no rice/beans, double meat, cheese, sour cream, guac

FIVE GUYS: Bunless burger, extra bacon, lettuce wrap

JIMMY JOHN'S: Any unwich (lettuce wrap)

PANERA: Greek salad, add chicken, no croutons
• • •

🏥 Hospital Bag Essentials

  • Quest bars (variety pack) 0 spoons
  • Nut butter packets (Justin's) 0 spoons
  • Protein powder single serves 1 spoon
  • Pork rinds (individual bags) 0 spoons
  • Electrolyte packets (LMNT) 1 spoon
  • Moon cheese or Whisps 0 spoons

💊 Medication Food Pairing

  • With food meds: Cheese stick 0 spoons
  • Empty stomach: Wait 30 min after 0 spoons
  • Fat-soluble vitamins: With MCT oil 0 spoons
  • Antibiotics: With yogurt after 1 spoon
  • Iron: With vitamin C, no dairy 1 spoon
  • Prednisone: With full meal 2 spoons

✅ Complete Bad Day Meal Plan

Everything Under 2 Spoons

  • Breakfast: Coffee + protein shake 1 spoon
  • Snack: String cheese + nuts 0 spoons
  • Lunch: Avocado + tuna pouch 2 spoons
  • Snack: Pork rinds + dip 0 spoons
  • Dinner: Rotisserie chicken + salad bag 1 spoon
  • If needed: Bone broth before bed 1 spoon
• • •

Remember: Fed is best. Any keto food is better than no food. You're doing amazing just by trying. This toolkit is here whenever you need it. No guilt, no shame, just survival. 💜

🆘 Crisis Resources

  • Crisis Text Line:
    Text HOME to 741741     0 spoons
  • NAMI Helpline:
    1-800-950-NAMI     0 spoons
  • Join Support Group:
    FB: BreakTheChainsWarriors     0 spoons
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