Tag Archive for: intuitive eating

3 Steps to Making Peace with Food

Do you find yourself constantly at war with your food? Are you ready to throw in the towel and finally make peace with food but not sure where to start?

The key to ending the battle with food is by giving yourself unconditional permission to eat.

This concept may seem totally unreachable for you if you’ve been dieting for years. I bet that for as long as you can remember, you’ve been telling yourself what foods you “can” and “cannot” eat, labeling foods as “good” or “bad”, “healthy” or “unhealthy” and depriving yourself from the joy of eating.

Once the deprivation gets to a point where you can’t handle it anymore, you finally “give in” to your forbidden food and eat with much intensity—leaving you feeling shame and guilt.

By granting yourself unconditional permission to eat, these thoughts, feelings and actions can go away! But how do you start?

3 Steps to Making Peace with Food

(1) Create an inventory of foods. Make a list of foods that you consider your “forbidden” foods, or foods you often restrict. Rank them from scariest to least scary.

(2) Plan a time to try. After creating your list, try incorporating at least one of the foods into your eating world. For best results, try the food in a calm environment and at a time when you are not at a level of primal hunger.

(3) Make note of how you feel. Take notes on your experience!

Before you begin eating, make note of—how does the food look on the plate? How does the food smell? What do you think it will taste like? Does the appearance meet your expectation?

While you’re eating—how does the food taste? Do you find yourself enjoying it like you normally do? Does it meet your expectations? What surprises you about the food?

After the meal, reflect on your overall experience—how do you feel now? Was the experience as “scary” as you thought? Do you think you could try another food at another time? What do you think of the food now?

 

I know this isn’t so easy. Please reach out here if you’d like me to support you through the food peace process.

 

 

 

3 MUST HAVE Intuitive Eating Ingredients for 2022

It is almost New Year which means that my inbox (and probably yours too!) is being flooded with dozens of emails about the next latest diet. While all these diets are comprised of different rules, they all promise the same thing, quick weight loss.

 

When you see the before and after pictures attached to these emails you may be tempted to give in and try whatever diet they are promoting. You may even find success in your pursuit of losing weight in the first few weeks. Then a month or so later you notice your weight has plateaued and you stop following the dieting rules. Before you know it you say, “forget it” and drop the diet completely. Eventually, you regain all the weight you immediately lost and go back to your old eating habits.

 

If you have found yourself in this cycle, you are not alone. Most people who are chronic dieters find themselves in this never-ending loop. Studies have shown that this constant weight fluctuation that your body goes through is not good for your overall health. It is healthier for you to stay at the weight you’re at and practice healthier habits.

 

There are 3 essential ingredients I believe you need to have an overall healthier lifestyle:

 

1. Create a healthy mindset. 

 

Do not listen to all of those around you telling you what to do. Instead, focus on your body’s needs and wants. What makes YOU happy? What makes YOU feel good? What eases your mind and fills your stomach? Don’t let dieting books, relatives, and friends dictate what you need or what you should eat. Only you know how to make yourself the best you can be. Re-learn to trust your body. You may be surprised what you get out of it.

 

>> Join me today on Bonnie.Tube to learn how you can spot a diet a mile away!

 

2. Find caring love and support. 

 

Being on this journey alone can feel impossible, especially when your closest friends have all decided to diet. So, what are your options? There are plenty of support groups online full of people who have had a similar experience to you. Having a proper support system can help you stay on this journey and provide the help you may need along the way.

 

>> I’m personally inviting you to join a private group of women working towards creating a healthier relationship with food through Intuitive Eating. Accept your invite here.

 

3. Be open to learning about nutrition from a reputable source. 

 

While the internet can be a great resource for many things, it does not replace the information provided by an expert. It’s key to connect with a reputable nutrition source such as a registered dietitian nutritionist to learn about nutrition. Get to know what you’re putting into your body. The more you know, the more you will find yourself being more conscious about what you’re eating.

 

This year, focus on your health, not your weight. Say no to dieting and yes to body empowerment.

 

>> Get started with Intuitive Eating here.

3 Strategies to Keep Moving Forward on Your Intuitive Eating Journey (even when life gets tough)

If you have learned one thing in the past two years, it’s to expect the unexpected. You may think that you have everything under control and then something unexpected happens and throws you off course. As they say, life happens.

 

These unforeseen changes can affect every aspect of your life, including your Intuitive Eating journey. No matter where you are on your Intuitive Eating journey, stressful life events are bound to occur. It’s okay to feel stressed or anxious, but you don’t want to lose yourself to life’s surprises.

 

For many, food is a coping mechanism for stress. Turning to comfort foods and ignoring your hunger and satiety signals however is not the answer. I encourage you to stay focused on your health rather than slipping back into old ways. So next time you find yourself in this situation, what can you do to keep going?

 

Try these 3 Strategies:

 

  1. Remind Yourself Why You Started this Journey

 

Remind yourself why you decided to start on this journey. Instead of taking time to make excuses as to why you cannot do this or that, put that energy towards focusing on the reasons you embarked on your Intuitive Eating journey. Write down your motivation and the messages your body is sending you. You will gain clarity and feel motivated to continue moving forward.

 

Why did you embark on your Intuitive Eating journey?

 

Was it to feel better in your body?

 

Was it to improve your overall health?

 

Chances are your “why” still resonates somewhere within you, even on your darkest days. Let this motivate you. Some days are easier than others but if you keep your “why” in focus, you can navigate the bumps along the way.

 

  1. Prioritize Your Needs

 

When life gets hectic it can be easy to prioritize work or your significant other’s wants and put your own needs on the backburner. You can only help others once you have helped yourself. Become the best you that you can be by prioritizing your own needs. That may mean making a list of goals, tasks to tackle, or taking a mental health day. Each step in the right direction is an important one.

 

You can make the most of each day by scheduling time for your priorities into your daily routine. There is a time for work, a time for taking care of the needs of others, and a time to care for yourself. This includes time to sit down for meals and to be engaged, mindful, and do nothing but focus on your food.

 

  1. Find a New Outlet for Stress

 

There are many healthy ways to deal with stress that does not entail food. Take time to unwind each day, whether that is exercising, taking a bath, or catching up with a friend. You may need to try several activities before you find one that helps you relax. Even just taking 15 minutes to vent to a friend or to decompress your thoughts onto paper will benefit your day and your overall goals. When you let go of pent-up emotions, you will clear your mind and allow more room for mindfulness.

 

The truth is life comes at you fast. You cannot go back in time, but you can make the most of your present and future. Homing in on your Intuitive Eating and mindfulness will help you navigate through life’s obstacles and keep you on the path to being the best version of yourself.

 

Always remember, when you are feeling low, there is nowhere to go but up! If you keep your focus and mindfulness, you will find inner peace.

 

Yes, it’s True! You Can Learn to Eat Normally

From vegetarian to vegan to gluten free—there are so many ways of eating it could make your head spin! Many of these new “eating trends” are sneakily disguised as dieting and can cause disordered eating.

I truly feel that all these styles of eating that are being promoted as the way to eat for optimal health have blinded us and steered many away from plain old normal eating. Instead, normal eating has become something that is abnormal, while dieting and disordered eating have been normalized!

 

What is “Normal” Eating?

“Normal” eating is eating when you are hungry or you have a craving, choosing foods that you believe will satisfy you, staying connected to your body and the experience of eating by eating with full awareness and enjoyment, and stopping eating when you are comfortably full.

 

Sounds simple, right?

 

Not so for the chronic dieter who’s been eating based on the rules of others and/or diet programs.

 

If you identify as a compulsive eater, an emotional eater or a restrictive eater, then you likely don’t feel “normal” around food and can’t even imagine what that feels like.

 

There is no one right way to be a ‘normal’ eater. “Normal eating varies in response to your hunger, your schedule, and your proximity to food and your feeling” (https://www.ellynsatterinstitute.org)

 

Behaviors of a “Normal” Eater

  • Arrives at the table gently hungry and eats until satisfied.
  • Chooses to eat foods based on what they really want.
  • Gives themselves unconditional permission to eat.
  • Does not label foods as good, bad, healthy, unhealthy, etc.
  • Has full trust in the food decisions they are making.
  • Decides to leave food on the plate when comfortably full, or decides to eat more after identifying satiety and ends up overfull sometimes.
  • Stays connected to their taste buds and inner cues of fullness and satisfaction

 

Bottom line:

“Normal” eaters will say yes or no to a food, and it’s not a big deal either way.


I share the steps to stop dieting and learn to eat normally in my latest video upload right here!

5 Ways to Enjoy Thanksgiving Without Food Guilt

It’s Turkey time!

What’s the first thing that comes to mind when you think about Thanksgiving?

Turkey? Stuffing? Pumpkin pie? Feeling stuffed?

What emotions come to mind when you think about Thanksgiving?

Gratitude? Overwhelm? Feeling disappointed in yourself at the end of the day for how much you ate?

Many people who are starting the Intuitive Eating journey, and even those who have been practicing for a while, struggle with Thanksgiving. The whole day is centered around eating, possibly leaving you uncomfortably full by the end of the evening. No wonder it’s a challenge for so many people!

I want you to know it doesn’t have to be this way. Thanksgiving does not have to be a source of anxiety at all. It can be a day full of love and gratitude for all the things in your life that you are thankful for.

But how? I’ve got 5 strategies for you!

1.Reframe Your Beliefs

If you go into Thanksgiving Day thinking you will “blow” it, then it will become a self-fulfilling prophecy. Your thoughts/beliefs inform your feelings, which inform your actions which inform your results.

Maybe in years past you went into the holiday dieting, and with the first bite of a food you deemed “bad”, you figured “I blew it, I’ll just start again after the holidays”. Well, now you are going into the holiday as an Intuitive Eater, or an Intuitive Eater in training. Therefore, changing your self-talk can greatly impact your beliefs and ultimately your actions.

Try saying this to yourself: “I am capable of enjoying the Thanksgiving feast while honoring my inner signals of hunger, satiety and satisfaction.”

2.Honor Your Hunger throughout the Day

It can be tempting to skip breakfast or lunch when you know that you have a holiday dinner ahead of you. However, this is forcing your body to ignore its hunger cues earlier in the day and when you finally sit down to dinner, you will be ravenous. Then what happens? You eat past the point of comfortable fullness!

Instead, enjoy a well-balanced breakfast and lunch and you’ll see how much more you enjoy dinner.

Hint: Skipping meals to save calories for a big dinner is part of the sneaky diet mentality. What other ways is the diet mentality sneaking back into your thoughts? Let me know in the comments below!

3.Be Aware of Competition Eating

Family dinners with lots of people can be challenging! You might find that you take extra or larger helpings of food out of a fear that there won’t be anything left if you are still hungry. This is a form of “rebound eating”. Just the thought of being deprived leads you to “overeat”.

Here’s the thing! Even if you have a big family, there’s likely going to be enough food for second helpings should you still be hungry (who doesn’t have Thanksgiving leftovers!)

Try to resist the urge to overfill your plate. When you first sit down to dinner, assess your hunger level, and take the amount of food you think will fill your hunger. Keep in mind that if you are not quite satisfied when you finish eating, you can always take more. YOU are in charge!

4.Create A Colorful Balanced Plate

Some people think that nutrition is not considered in the Intuitive Eating philosophy. That is the farthest thing from the truth! Gentle Nutrition (Intuitive Eating Principle 10) takes into consideration taste and nutrition when making food choices.

When filling your plate at your Thanksgiving meal, consider whether most of the food groups are present. Protein, whole grains, veggies, and healthy fats all make for a balanced plate that will leave you feeling satisfied, energized and will keep your blood sugars stable.

5.Check-in with Yourself

Being around the family at holiday time can be a source of stress for many people. And this stress can be a disruptor to attuning to your hunger and fullness signals. Take the time before the big dinner to center yourself and focus on you. Then throughout the meal, take some time out to check in with yourself to assess how you are feeling. If you are feeling overwhelmed, take a few breaths to refocus your attention on your meal and to check in with your fullness cues.

There are lots of uncomfortable emotions that can come up this time of year.

If you’re struggling with emotional eating, I invite you to explore the Total Food Freedom: End Emotional Eating and Enjoy a New Relationship with Food Program, on sale now for BLACK FRIDAY!

Check out this killer deal (and see how you can get bonus time with me!)

Offer expires Friday 11/26/2021 at 6 pm EST.

Best wishes for a Happy Thanksgiving to you and your family!

 

No Food Guilt this Holiday Season

You love the holiday season, but you also fear the holiday season. You know what I mean. You love the get-togethers, and you love the food! But you are also worried about all the food that will be around.

 

One of the most common pitfalls I see around the holiday season is the idea of EXTREMES!

It goes like this:

 

You promise yourself …

 

“I’m not going to eat anything I shouldn’t eat”.

OR

“Forget it, I’m just going to enjoy and eat what I want, and I’ll start again in January!”

 

Neither one of these extremes will support you on your Intuitive Eating journey through the holidays.

 

What would it feel like to actually enjoy your favorite holiday food without the food guilt?

 

Join me in my upcoming LIVE Workshop How to Enjoy the Holiday Season Without Overwhelm and Overeating where you will learn to Feed Your Mind, Body, and Spirit. Feel Healthy, Happy and Strong.

 

Monday, November 15, 2021. Register HERE!

The Damage of Weight Stigma

Whether we see it or not, weight stigma is all around us. In our workplace, in where we shop, in our doctor’s office, within the people we associate with—it be found everywhere!

Research has suggested that the impact of weight stigma goes far beyond feeling bad or insulted about the size of our bodies—it can wreak havoc on our mental, emotional and physical health.

What is Weight Stigma?

It’s a term used often but many don’t really understand what it means.

Weight stigma is also known as weight bias, weight-based discrimination, fat stigma, or fatphobia. In the most simplest of terms, it is the consistent oppression against people of larger bodies.

Weight stigma can appear in your world (and in your life) on a wide spectrum, what some might call minor and major (although in my opinion, there is no minor weight stigma. Weight stigma is weight stigma, it’s all damaging!)

Minor forms of weight stigma are also known as microaggressions and can be instances such as being spoken to disrespectfully by a store employee as a person in a larger body.

Major forms of weight stigma can include being denied employment or bullied by coworkers or other peers due to your size.

The forms of weight stigma, no matter where they fall on the spectrum, can be extremely damaging to your physical, mental and emotional health—here is what weight stigma can do:

(1) Weight stigma places you at risk for poorer health outcomes.

 Research has suggested that “weight stigma is an independent health risk factor” for poor health. This concept is important because many doctors and other healthcare professionals blame “weight” for the various health outcomes associated with being in a larger body

In other words, doctors believe weight is the cause of various negative health outcomes (not true!)

The evidence:

  • A study conducted in 2017 found that those who experienced high levels of weight stigma have more than twice the risk of high allostatic load (a measure of cumulative stress on all body systems) (source: https://christyharrison.com)
  • Another study found that weight stigma was a greater risk factor for poor health outcomes than what the participants ate

(2) Weight stigma damages your mental health.

Research suggests that weight stigma is associated with greater amounts of body dissatisfaction  which increases risk for a number of mental health issues including depression, anxiety, low self-esteem and disordered eating. These associations occur regardless of BMI.

There is also an association with high-risk health habits like increased use of cigarettes, driving under the influence, and other risky behaviors, all as a result of continued weight stigma.

(3) Weight stigma places your body under extreme stress.

Weight stigma is correlated with the stress response and the release of a variety of hormones and effects on the body such as:

  • Increased levels of cortisol (aka a stress hormone)
  • High levels of C-Reactive protein
  • Release of proinflammatory cytokines
  • Increased blood pressure
  • Increase rate of oxidative stress

With the stress response being so extreme, the varying levels of hormones can contribute to increased metabolic risk and weight gain.

(Source: https://www.todaysdietitian.com/newarchives/0118p24.shtml)

 

(4) Weight stigma creates health care disparities.

Experiencing weight stigma from health care providers (doctors, nurses, etc.) is unfortunately a very real reality for those in larger bodies. Research suggests that the doctor’s office is the most frequent source of weight stigma (this is especially true for women!)

Furthermore, it has been found that those in larger bodies are often misdiagnosed by physicians and misattribute signs or symptoms they are experiencing to their body size.

This kind of mistreatment leads to larger bodied individuals going to the doctor less often, being misdiagnosed more, and not receiving the proper evidenced-based care they deserve.

What to Do?

Fight back! Surround yourself with others who are fighting back, and stand up for yourself.

3 Tips to Enjoy Halloween Without Food Fear

Halloween is an exciting time filled with creative costumes and of course tons of Halloween treats and candy. There’s fun for everyone… well mostly everyone!

For some, Halloween (and other holidays) can be a time of worry, nerves and anxiety.

 

Why? Because most holidays this time of year revolve around one thing—FOOD.

Holidays that revolve around food can be a time of worry for many reasons. Perhaps you have a poor or tumultuous relationship with food. Or, you lack the confidence and trust in yourself to be able to navigate meals or food choices, such as special treats, that are relevant to the holiday, like candy on Halloween.

Many people newly entering their Intuitive Eating journey, or even seasoned veterans, can feel a little at a crossroads around the holiday time.

 

Can I still eat intuitively during Halloween? What about all the candy and treats? How will I handle it?

 

The answer to this question is YES! You can still eat intuitively on Halloween (and during any holiday – more on that in the next month.)

 

3 Helpful Tips for Enjoying Halloween Without Food Fear

 

1.Focus on what’s important.

The holidays can make it feel like the main focus is all on the food (or the foods you feel you “can’t” eat). Although Halloween does involve sweet treats and lots of candy—there is so much more to it! Think of the fun costumes, haunted houses, watching scary movies, and carving pumpkins. Remember: the fun part of the holiday does not have to revolve around food—it’s all about the people and the experiences you share together!

2.Reclaim the joy.

 Being stuck in the diet mentality can rob you of all the joy and happiness around the holiday season. Don’t let the fear, nerves and anxiety around food take away from the fun Halloween (or any holiday) has to offer. Focus on the aspects of Halloween that bring you joy!

Go to that costume party, or go trick or treating with your kids and neighbors. Enjoy the apple cider or eat that extra piece of candy. Let yourself have fun without feeling judgement or shame.

3.Enjoy the candy and eat what you please!

 Giving yourself unconditional permission to eat what you desire leaves you feeling satisfied, not overfull. Allow yourself to eat the candy without feeling guilty. You may just find that giving yourself this permission actually helps you to eat less than if you promised yourself you wouldn’t touch it and ended up breaking that promise to yourself.

 

Remember: you CAN enjoy Halloween candy without guilt!

 

Want to dive into the Intuitive Eating principles and learn how to integrate them into your Halloween celebration this year?

 

Join me on YouTube or in my free Facebook Group for a LIVE training today at 12:15 pm EST.

 

If you missed the live training, just head to YouTube and watch the replay!

How to Say NO to Being Weighed at the Doctor’s Office

Body shaming comes in many different forms—some are more obvious than others. Here are a few examples:

 

  • A person commenting “you’re fat” on your Instagram, Facebook or other social media platform.
  • Receiving comments, remarks, or concerns from worrisome friends about your weight, body size and eating habits who just want to “help you out”.
  • Your doctor who makes comments about your weight because it’s “going to impact your health one day” if you don’t “take care of it”—even though you just came in for a sinus infection.

Now-a-days, body shaming in the healthcare space is all too common and can impact a person’s mental and physical health.

 

Impact on your mental health: You leave the doctor’s office feeling ashamed, disrespected, unheard, and stigmatized because of your weight.

Impact on your physical health: You are less likely to return to the doctor because of the shame and stigmatism you feel from the the doctor and nurse. And the less doctor’s visits you have, the poorer your health outcomes.

 

It’s Here to Stay

 

Although weight stigma and weight bias are not going away any time soon, did you know there is something you can do about it?

 

You can decline being weighed at the doctor’s office!

 

Being weighed at the doctor’s office is (typically) not a necessity, especially if you are going in for something very unrelated to your weight.

 

So yes! If being weighed at the doctor’s office makes you feel uncomfortable or triggers unwanted emotions, you can decline being weighed!

 

But—how do you handle it? Here are a few strategies to help you out:

 

1: Show assertiveness

 

Remember: you have the autonomy to direct your healthcare, you owe no one an explanation for what you choose to do with your body.

Although healthcare professionals may appear to be “authoritative figures”, they are people too and should respect and understand your wishes.

The doctor is there to service you, you are allowed to direct what kind of services you wish for them to provide you. And if being weighed is not a service you wish to have done, then you can say no!

Try saying something like this:

 

“I’m really not comfortable with being weighed today. I would like to just skip this part of the appointment. Thank you!”

 

2: Offer to have your “blind weight” taken.

 

There are times when the doctor may wish to know your weight in order to make proper treatment decisions (like prescribing a certain dosage of medication).

During times like this, having your weight taken may actually be medically necessary and unavoidable in order to continue with care.

Try saying something like this:

 

“If my weight is medically necessary, I’d prefer to not see the number on the scale and request the number not be communicated to me in any way. Thank you!”

 

3: Shift the conversation.

 

For those living in a larger body, you may find that many doctor’s make the whole conversation and focus of the appointment about your weight (even when it’s not necessary).

Try de-centralizing weight from the conversations you have with your doctor and other medical staff.  Shift the conversation to overall health rather than weight.

 

Try saying something like this:

 

“I do not want to be weighed. I do not use my weight as a way to understand my health and wish to have the appointment focus on my health, independent from my weight.”

 

“I have found that focusing on my weight too much is actually hurtful to my health and I no longer wish to be weighted”

 

“Getting on the scale and having my weight read to me is very triggering for me. I am working on repairing my relationship with food and my body. Please honor that.”

 

 

It can seem nerve wracking at first to tell the nurse or doctor that you refuse to be weighed. And they may resist at first. But always remember that YOU ARE IN CHARGE!

 

Need support? Come on over to my free private Facebook group and be in community with other women who are healing from dieting.

 

Dieting is NOT the Answer to Better Health

After going on diet after diet, do you truly feel “healthier”? The answer to this is probably no!

So why do we keep falling into the mind trap of “I need to keep dieting to be healthy”?

This is a common misconception that many people think! However it is not the case! There has been major bodies of evidence suggesting that dieting is not a sustainable strategy for weight loss and does not promote a healthy lifestyle. In fact, “dieting for health” has been associated with many problems that actually work against you and impact your health negatively. In other words, when it comes down to it—dieting is causing more harm than good to our bodies!

Here are some of the common side effects to dieting:

  • Rebound weight gain. Did you know that about 80-95% of people that diet to intentionally lose weight will gain the weight they had originally lost (plus more!) back? Weight regain after a diet is very common! This is because during periods of dieting, you are restricting your body from specific foods or even food groups. Once you have restricted long enough, you are likely to crave these foods more and more because you are denying your body what it needs! Then the moment your diet is “over” you will find yourself binging, or overeating, the foods or food groups you were dramatically restricting.
  • You’ll be obsessed with food. As you go on diet after diet, dramatically restrict your intake and ignore what your body is telling you it needs, this sends the message to your brain that; “I am starving! I need food! Please feed me!”. These signals are a biological survival mechanism that prevents us from starvation, and newsflash—you can’t’ fight biology! By choosing to ignore these messages, you are likely to think about food nonstop. Soon your whole world is going to revolve around food. You’ll find yourself thinking about your next meal, or the foods you can or can’t eat while out with friends or family—this is no way to live!
  • No longer able to detect hunger-fullness signals. With whatever diet you find yourself on, you are usually relying on external cues to guide your eating. Whether it’s made up “food rules”, a diet plan, calorie tracking, points, the scale—these things are teaching you to ignore your own natural biological signals that were made to help detect hunger, fullness and satisfaction. If you choose to ignore your own body signals and allow external cues to control you, your hunger and fullness signals can’t hang on for long. If you don’t use them, you’ll lose them!
  • Slowed metabolism. Dieting typically means; “I can only eat ____ amount every day”, or “I’m going to eliminate ______ from my diet.” Either way, the bottom line is you are ignoring what your body is asking for and denying what it needs. Without enough calories or energy from food, this forces your body to find other sources to keep the body going. If food is not available to be used for energy, the next best thing is muscle! Yes, your body will break down your muscle to keep it going. With a low level of muscle, also known as low muscle mass, this creates a slower metabolism. A low muscle mass combined with a slowed metabolism causes your body to become more efficient at storing fat and using less energy—both of which are not so great for our health!
  • Negative emotions when diets fail you. Let’s face it, dieting can feel like a never ending rollercoaster. You start off so strong and high up. You’re following your “diet rules”, eating what you “should be”, and putting all your energy into being “good” on your diet. But the moment you “mess up” it takes a sharp turn and you immediately feel shame, guilt, anxiety or like a failure. This emotional up and down is extremely damaging to both our physical and mental health, as well as deepens the negative relationship we have with food.

 

If any of this sounds familiar and you’re ready to give up dieting for good, join me in my free webinar—3 Steps to Eating for Healthy Living: The Intuitive Eating Blueprint. 

Date: October 12, 2021 at 5 pm EST (replay will be available).

Click HERE to register for free. 

(If you’re reading this blog after October 12, 2021, you can get on the waitlist for the next webinar by clicking here.)