I got a great question about whole milk and what counts as a recommended serving size. First, clarify your goal. - If you're at a healthy weight or aiming to build muscle, whole milk can be a solid option. It’s nutrient-dense and provides about 8g of fat per 8 oz serving, which aligns with the typical “thumb-size” fat portion per meal (like ¼ of an avocado). It doesn’t have to live in the “20% treat” category—it’s more of a middle-ground food when portioned well. - If your goal is fat loss, consider the calorie density. You might still enjoy whole milk, just in smaller portions, or you can swap for 1% or 2% milk to reduce overall fat and calories without losing satiety or taste.

@Cheryl Walthall: Hi Cheryl and all! While eating out mindfully can't necessarily be "solved" by a google doc, here's some tips to consider: https://www.skool.com/aloha-alyssa-fit-strong-lean-7501/classroom/39a53095?md=c12a9ac9c9c74071becbb62133e83fed Additional tips to consider: 1. Don't let yourself get so famished where you'll be willing to eat just about anything and everything-pack things like core power protein shakes, beef jerky, protein bars (I like crunchfit since tastes more like a snickers and less like cardboard), popcorn, roasted edamame 2. Find a trader joe and load up on healthy snacks; those with more protein, more fiber and a minimal amount of ingredients- I like air fried okra and that cracker that has nuts and seeds, 3.Better fast food options: Panda, Chick Fil A, Chipotle, Subway 4. Minimize commercial deep fried foods because of its calorie dense and cytoxic properties due to the commercial oil that is reheated multiple times (better to deep fry food at home with higher quality oils)

I just had some fried chicken tonight

Are we supposed to watch all the videos already posted in the classroom before the start of the program?!

What about food allergies and injuries?