2pm. Where: At skyline with family. Order: Regular Greek salad Calories 380 Carbs 2g Fat 37g Feeling When my husband brought up going out for lunch, I started to get anxious because I wasn’t planning on having lunch today. Wasn’t hungry but felt pressured to eat since I was out with family. anxious while eating. Didn’t finish. 6:45pm Where: home 8 air fried chicken wings with garlic parm sauce. Calories: 510 Carbs: 6g Fat:41g Feeling: felt okay while eating. Not anxious or worried. Later, I started feeling guilty and tha I needed to walk it off. Went for 2 mile walk with weighted vest. Made me feel better about eating. Won’t eat anything else for the night. Will have a lemon tea if I crave something sweet.

I did it I got the job I’m excited and proud of myself but scared at the same time for this new chapter of my life I should be starting next week !!!!

Here's some Nutrition guidance I recently gave to a fellow community member, and I do believe that it needs to be seen by everyone, so... here you go! The discussion of "food noise" came up aka constant 'when am I going to eat?' 'am I allowed to eat that?' or 'carbs are bad! wait, I need carbs! ahhhhh nothing makes sense'! And so I gave this following comment to provide structure, clarity, and guidance. Enjoy! ---------------------------------------------------------------------------------------------------------------------------------------------------------------------- "First and foremost, you are not broken. You’ve been fed (pun intended) a lot of fear mongering to make you feel like you’re at fault. You’re not. It’s a societal construct that has been used for the last 2-3 decades. Second, you are absolutely capable of quieting the noise. And here’s where we start: - keep a food emotion & environment log - - when you eat, where you eat, what you eat, why you eat, how you eat, and how you are feeling - - (ex. 07:34am, in the car, protein bar, only chance to have a bite, as fast as possible, nervous/stressed/impatient) *this will teach you a lot of awareness around your food intake, but more importantly, it will create a need to check-in with yourself and your emotions around eating Third, as a female, you’ve been given so many requirements by society in terms of “be fit! Be thin! Eat the cake, girl! Carbs are bad! You’re beautiful no matter what you eat! You can’t eat that!” It’s a back and forth, push and pull that leaves you in the center of confusion, fear, and most importantly (for the powers above us controlling food marketing and propaganda), stuck. And then they feed you (pun intended again) a new, crazed solution that inevitably leads you back to square one. Then the cycle repeats. Fourth, challenge the story that you are telling yourself about food. Each time it shows up, like a toddler, ask “why?” - - you can’t eat that! Why?

It’s been a hard week. Lots of food noise. Loud. Constant. Everytime I go to eat, my mind tells me why I shouldn’t. “Too many carbs. Check the label. Unhealthy. You will gain. You’re not even hungry. Drink your coffee. Grab a Diet Coke”. All I do is think about what I’m going to eat. And how to avoid eating. I’m currently sitting in my school break room for lunch, staring at my 160 calorie muscle milk and 100 calorie chomp. We are going out for Italian tonight and all I hear is noise. “Better check the menu. You can’t eat pasta. Don’t eat lunch so you can eat tonight. “ I don’t know what I need. Vent? Advice? Lunch? All I know is that everyday is louder than the last. And I know what I need to do but the noise is just too loud. Too constant. Too convincing.

Hey team, I’m going LIVE over on TikTok for the next hour or so. Come say hi or help support the community over there. Catch ya!