Sunday, July 28, 2013

Freedom: Good Foods vs. Bad Foods


I've recently received a few questions/comments about good foods vs. bad foods and how they are viewed during various stages of recovery. This can be a very touchy subject for some people due to the multiple meal planning strategies and individuality of the recovery process; however, I do believe there is a little common ground between all of us that can be addressed in this post. Here are two comments that I thought many of us could benefit from discussing and please feel free to add your two sense if you feel I missed something!

"I don't think my team wants me to gain anymore weight, which is another reason why its been harder for me to eat. When my weight was lower I always had the 'excuse' that I needed to gain weight so if once in a while I ate something 'bad' then it was okay. Now that I'm at a healthy weight I feel like I have no excuse to eat many of the foods I ate to gain the weight. I guess that in my mind those foods = weight gain and since I don't need to gain weight I can't justify eating them."

I can see where this would be an extremely common fear once an individual begins the maintenance phase of recovery. Personally, I didn't struggle with this thanks to the strategies and constant fear food challenges used at my treatment center, but I did have a hard time believing I would not continue gaining weight on maintenance calories.

The best thing my treatment center taught us is "a calorie is a calorie is a calorie." Whether I'm eating 200 calories from a salad or a cookie, my weight will ultimately remain the same. One of the best parts of recovery is that freedom to eat whatever the hell I want (within reason, of course). If you think about "normal eaters," they eat things like pizza, ice cream cones, and bacon regularly without gaining weight, so why we can't do the same? Believe it or not, there are still nutrients in pizza and sometimes our bodies just need a pizza night with good friends.

I did not continue to gain weight, although I did continue to eat "bad" foods every single day while on maintenance. Actually, some of those "bad" foods are less filling than eating a bunch of veggies, which often made them more appealing. It's amazing how the body and metabolism adjust as we go through life.
Trust in your body.
It will take care of you.

"I get into the idea of eating super healthy and clean, raw, vegan, low fat and everything because people were talking about the endless benefits. But now after a few days I already start to question it. It feels restricted and triggering to under eat (nobody would notice it anyway because it LOOKS like a lot of food) and it feels like giving up freedom/full recovery. Which is what I always wanted. Vegetarian/vegan makes sense to me for ethical reasons.
I'm learning so much about how "bad" and "unhealthy" some foods are I used to eat (and thought they were healthy). I'm too worried to eat them because I don't want to risk my health long term. I'm feeling so trapped now."

This is a problem for many of us in recovery. Before entering treatment, I fully believed in the clean, local foods, and vegetarian/vegan way of eating because of all the health benefits. Yes, most packaged foods do contain unnatural ingredients such as high fructose corn syrup, food dyes, and other ingredients that I can't pronounce, but in moderation these foods have not affected my health in a negative way.

I'm not saying there is anything wrong with being a vegetarian or eating healthy, but I do think that during the early stages of recovery those food rituals do need to be given up. By holding onto that "healthy" eating mindset, you are also holding onto the control the eating disorder has over your life. Maybe someday in the future when a better relationship with food is developed, clean eating can be reintroduced again, but why waste this opportunity to enjoy those oh-so-yummy chocolately treats while you can?

Actually, I think restricting to those extremes will cause more health problems than having a brownie every now and then. Life is meant to be enjoyed, not constantly worrying about which foods we can and cannot eat. Just like the first question, recovery is about FREEDOM. Following rigid, trendy diets only leads us further away from recovery. Anytime a meal plan or diet makes you feel trapped, it's a problem.

Ultimately, I think those of us in recovery need to remember that our diets might be different than those around us for the time being. That doesn't mean there is anything wrong with us or that we are being "unhealthy;" it simply means we are doing what is needed to take care of ourselves at this time in our lives. As we learn to listen to our bodies, we will have the freedom to eat the foods we are craving - whether it is an apple or a piece of apple pie.

Freedom seems to be the key word in this post. My plan for this week is to live and eat freely - because I can.

Progress.

37 comments:

  1. I know this is going to sound kind of awkward.. I apologize in advance, haha.

    I just got my period for the first time in months and I HATE it(don't we all??)
    Anyway its worrying me because with it comes the food cravings, the roller coaster emotions, and feeling basically horrible. I'm only a day in and as much as I hate to say this I feel like its making me turn back to my ana thoughts. I'm not very far along in recovery at all, I'm actually on my own doing this and am feeling very helpless right now. Not sure exactly what I should even do. I just feel sick and my mind is turning on me. Kelsi your blog is amazing and I've always been afraid to say something on here because I don't think I even qualify for being in recovery due to my situation. Sorry for rambling. If you have any advice whatsoever that would be great. For someone younger trying to overcome this on my own, this blog has been a lifeline.

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    1. This is not awkward at all! I'm so excited that you had the courage to bring this topic up because I have been too chicken to write about it myself haha. :)

      Let me tell you something kind of silly - when I was in treatment, the staff gave us gold star stickers on days when we did something really awesome. It was a big deal to have a sticker. Well, on the day I got my period they gave me a huge gold star and were SO EXCITED for me. I was a little embarrassed, but their over-the-top excitement helped me realize that getting my period back was a huge sign of health! I know being healthy can be triggering, but think of all the hard work you have done to get to this point. This is a big deal, especially because you are doing this on your own! That is so inspiring to me. Congrats to you - I wish I could give you a big hug through my computer.

      Food cravings and roller coaster emotions are all a part of PMS (as you know), all girls experience this. Right now, if you can, try to focus on all of the hard work you have put in rather than those eating disordered thoughts. You do not have to let those thoughts control you anymore. It's going to be really difficult and you might have to struggle through it, but these moments of helplessness are a sign of progress. Tomorrow (or when your period is over) you will be SO proud of yourself for fighting through this. Give yourself a gold star. :)

      You absolutely qualify for being in recovery! It's funny how our eating disordered brain tells us we are not worthy of health. I'm so glad you commented and reached out. Thank you so very much for your kind words. I'm just a normal girl, like you, trying to beat this thing - keep up the good work!! (my turn to apologize for rambling) <3

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    2. Anonymous commenter above, I had to sigh relief a bit, too, because this is also my week to have all the cravings and emotions. My experience with anorexia has not once caused me to miss my period, though I have struggled with disordered thinking for half my life (I'm in my 30's now) and I've been in the "underweight" category for most of my adult life!
      Perhaps I'm not qualified to advise you, but I will say that every time I get my "womanly time of the month", it is a signal that my body is functioning well. It is hard for me to find the balance between indulging the cravings a bit versus trying to ignore them. I also know that no matter what I do or don't do, I've stayed in the same five-pound range for over ten years (and I've given birth to two wonderfully healthy children during those years, too).
      You said you are working to progress on your own, so I pray for strength for you, and for companionship and encouragement along the way. Not one of us was meant to endure things totally apart from others. One of the biggest breakthroughs in my struggle with disordered eating/thinking was when I opened up to some trusted friends, some of whom were also fighting similar battles.
      Kelsi, it sounds like the female cycle is a popular subject right now!

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    3. Amen, Alison. I agreed with everything you said. And yes, this does sound like it's a big topic right now! I will keep that in mind. ;)

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    4. Thank you to both of you! Haha, like I said before, its hard for me to talk about this. But I guess, like you said, its progress. Thank you for the encouragement, I needed it so much! I unfortunately haven't had the best situation to deal with my ed considering the fact that family and friends really haven't been all that considerate or supportive. But this community here means so much to me! I will be sure to keep all that you've said in mind. Maybe one day I'll be strong enough to blog about my adventures in recovery as well :) Again, thank you.

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    5. It's really difficult when friends and family don't quite understand what's going on, but I have learned that doesn't mean you can't recover. Best of luck to you - don't be a stranger around here! xx

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  2. Kelsi, I am happy for you that you are choosing and enjoying freedom!

    Remembering that this is a unique portion of life, in which your body might need different things, seems like a healthy approach.

    Blessings as you keep going! --Alison

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  3. I've struggled with this a lot, especially blogging in the 'healthy living' community and also because of my general interest in eating healthy. I'm also a vegan, and I agree with you in saying that there's nothing wrong with eating healthy or vegetarian if it's for the right reasons. I do think it can be hard to break through these self-imposed food rules, especially towards the beginning of recovery, so I definitely believe that it's great to throw out that mindset and enjoy food, and not just eat to recover. That being said, I'm further along in my recovery and I still have the urge to control my food in certain ways. I know when food becomes an obsessive thing for me, that's when I need to let go of some of that control!

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    1. Hey Ashley - thanks for commenting. Blogging in the healthy living community would definitely have it's positives and negatives. I absolutely believe eating healthy has many benefits and would someday like to get back there, but also don't want to get back into that controlling mindset. It's all about balance and whatever works best for you!

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  4. One thing I have to add is that for those of us recovering/recovered, "healthy" food and "healthy" eating are significantly different than those of average people. For us, even the slightest calorie deficit could potentially trigger a relapse, so it's so very important to make sure that we do get enough. It would be quite difficult to avoid deficits while just eating low calorie foods!
    Another thing that is a personal pet peeve is "clean" eating. I don't like morals attached with foods, and I don't think it should be a thing (and that goes for "good" and "bad" too). "Clean" food is washing the dirt off of your potatoes before you bake them, or not eating food that was dropped on the floor.
    Food can't be identified as "healthy" or "unhealthy" because everything is healthy in moderation and everything is unhealthy in excess.

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    1. I agree with every single thing you just said. THANK YOU for bringing this up! The slightest calorie deficit can really do damage, I agree. I learned this the hard way in treatment haha. "Clean" eating in my opinion is just another trendy diet plan that messes with our minds.
      Thank you so much for this comment. It is perfect. :)

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  5. Clean eating nearly killed me. Multiple times. My new rule = Is there dirt on that food? No. Therefore, it is clean enough to eat! Food qualifications of good vs. bad are a slippery, slippery slope for me. I can't allow it. Does it taste good? Yes. Therefore, it is good. Because of my ED mindset, I know that I will always get enough of the healthy stuff. I don't need to worry about getting more. As for the "unhealthy" stuff ... being at an appropriate weight and eating the "bad" >> being at an extremely unhealthy weight/mindset and only eating the "good". It comes down to what I want more -- an intent focus on phytochemicals, antioxidants, and obsessive ingredient list reading or freedom. I choose the latter. ;)

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    1. Amen, Chels, Amen. I wish more people could read your first sentence - clean eating almost killed me. These crazy diet plans are so extreme that they are deadly. I think your mindset is perfect and "healthy," if I'm allowed to use that word haha. :)

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    2. Clean eating could have taken my life as well, Chelsie. Obviously, I took it to the extreme so in no way do I judge those who eat "clean". My eating did not come from a place of love for myself, it came from a place of fear, destruction and hatred. And of course,rules, rules, rules.

      For a long time in recovery I tried hard to convince myself and those around me that I actually enjoyed eating "clean", but it was all about trying to be in control and stay safe. There was no joy. Only obsession.

      After I gained some weight my mind gradually changed and I started to relax more around food as well as feel a desire to check out life outside my eating disorder bubble. With support from friends and my therapist I started to confront my fears and eat what some people define as "bad" food. What a liberation! I discovered that "bad" food did not kill me nor turn me into an elephant or any other animal over night, all it did was to help me move forward in my recovery process.

      I am now striving for balance, flexibility and freedom. Trying to listen to and trust my body. It knows how to handle food. And through challenging myself to eat the food I had come to fear I learned not only about my food preferences (chocolate, cheese and pasta, anyone?), but also about the courage within me.

      Thank you for a brilliant post, Kelsi :)

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    3. Balance, flexibility, and freedom are three of my favorite words, Hedda. It is crazy how exciting learning that we can eat "bad" foods and not be harmed is. Somehow we get away from the idea that we can eat like everyone else. Chocolate, cheese, and pasta... I'm in! :)

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  6. I am most thankful for my dietitian who gave me a new concept of foods, because she told me that all foods would become the same in my body, which is called, "energy". It was totally an eye opening for me when I heard from her that even candies or chips were not bad. Fat, protein, grain or etc... they are all the same. It is the amount of calories that you take into my body. I also understand that good foods can be bad if we eat the same foods all the time. I also agree that it's ok to exclude certain foods for some people who have some medical issues, but when we don't have such things and our religions do not restrict, to me, all reasons are extreme. The idea of restricting some foods might work for some people, but not for me. I need to do what works for me. But, yes, it is hard for me to eat junk foods and sugary foods even for small amounts. Long way to go for me. <3

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    1. Energy is a great word and way to think about it. Yes, it is all about calories in and calories out. Restricting any type of food is not a good idea for most of us. We all have a long way to go, but don't forget about how far you have already come! Baby steps. :)

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  7. Amen! So happy for you to post this. It is especially hard with all the diet trends out there; the emphasis on organic, GMO free, gluten free, lactose free.... It drives me bonkers now! I read an article (that was about food really is just all boiled down to calories) and the reason why "studies" show that "bad" food makes you gain weight/unhealthy, is because the people studied that were eating "bad" foods, were eating more calories than their body needed in a day! aka overeating. And the reason "good" foods make you loose weight/maintain weight/healthy is because they're generally much lower calorie than "bad" foods, but a lot more voluminous. Thus when we eat them we're getting full off of much less calories than eating "bad" foods of the same volume, and unknowingly almost always creating a calorie deficit per day. Thus losing or maintaining weight. But we don't hear that side of the story :) just that bad foods = weight gain. Not true! Definitely agree with Chelsie too. Not only did healthy/clean foods almost kill me, it also nearly killed so many of my relationships. Especially the one with God. We don't realize how self absorbed the behaviors are too. Anyways! Thank you so much for posting this! I love your blog! You're an inspiration! :)

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    1. I love that you brought this up - thank you! It really is basic science. Calories in vs. calories out. Yes, some of those "bad" foods are less filling, causing us to overeat but that does not mean they should be completely off limits. That sounds like a very interesting study/article you read. I wish our media wasn't so biased. Ruining relationships is a tough one, but eating disorders tend to do that. Glad to hear you're back on the right track and doing what it takes to keep yourself healthy! :)

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    2. Thank you! and you too! Another thing to note on the whole good vs bad food... I work at a coffee house/restaurant, and I can almost always- before they even order- pinpoint the people that ask for soy or almond milk or if this or that is GMO free or if we have gluten free bread. Not because they're glowing with health, but because they look SO rough... like inner stress is wearing on the outside. It's really eerie. And this is not to poke fun or put down people that eat that way! Just an observation. The media is definitely biased and unfortunately in such a fast paced world we live in, that is where so many people get their info from because its so readily available. Anywho! I could write a novel.... I'll save it :) Take care beautiful and thank you for responding to me!

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    3. Ohhhh another interesting aspect of this good/bad food issue! It's sad to think that is true of so many people. I could go on for hours about how much I hate the media ha. Thanks for bringing up more great points. :)

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  8. Great post! To add to everyone else's really good points, I actually read a study the other day that looked at women who had completed residential treatment and compared those who relapsed with those who stayed in remission. They found that the main two factors that distinguished them were that those who relapsed had less variety in the food they ate, and their diets included a lower proportion of high-density food. It wasn't the overall calories they ate, or the BMI they'd been weight-restored to that made the difference between relapse/remission...it was all about food variety and having enough high-density food (which I'm pretty sure would largely include the types of food we might sometimes label as 'bad').

    I found this really interesting because the previous few times I was 'in recovery', I completely stuck to low-calorie 'healthy' food and didn't incorporate any 'bad' (i.e., FUN!) food, and I think that that is a big part of why I kept relapsing. It didn't feel different enough from my eating disorder...I was eating more, but it was just more of the same narrow repertoire of foods, and I felt just as trapped, so I had no motivation to keep trying in recovery. This time, I'm doing my best to incorporate a whole bunch of different 'scary' 'bad' foods and even though it's really scary and often leaves me in a crying mess on the floor (haha oh dear!) it really feels like recovery now, and I'm hopeful that it will continue to get easier.

    Oops, that got a bit rambly, but I was mostly trying to say, I think that eating foods that we label as 'bad' is not only OKAY, it's actually probably an essential part of recovery. (Although, of course, I know there's a whole bunch of different ways to recover, and I wouldn't want to imply that there's a right or a wrong way!). Anyway, hanks again for your post!

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    1. Ahhh - that is exactly right! Did you happen to read that on a website that you could pass my way? I would love to read it too. No big deal if not!

      The treatment center I went to was all about high density foods (aka bad foods) and variety, which is why I think I have been able to adjust somewhat easily to "real world" eating. Just like you said, when you are stuck eating those safe foods, you never really let go of the control the ED has over you. It will absolutely continue to get easier. If it makes you feel better, I have cried my way through plenty of meals, but each time you do it, it does get a tiny bit easier. Plus, I found those "bad" high caloric foods to be less filling and I liked that I could eat a muffin for 400 calories instead of a a protein, a carb, and tons of veggies. The less I saw on my plate (yes, I did have to get used to the bad foods), the easier it was. We called it "Debulking" in treatment

      And again like you said, everyone is different, but I think having that freedom to eat whatever you want really does help! <3

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    2. Sure! This is the link to the abstract http://www.ncbi.nlm.nih.gov/pubmed/18400701 - sorry I can't find an open access version of the full text - I read it through my school library so maybe you could find it through yours as well?

      Thanks for your reply! :)

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  9. Oh my good you quoted my comment :D (with all the misspelings in it because i´m from germany and always writing too fast :D)
    And i just recognized you are following me on tumblr :O (bittersweetttaste)
    I love love love this post it´s so true !
    My mother still does not believe me that every calorie is the same because she´s always been into healthy organic food (even if not as extreme as often promoted ).
    On one hand i love the idea that i can eat what im craving and that food shouldnt be labeled at all (clean eating ? can food be dirty ?).
    That way chocolate and ice cream aren´t fear foods for me anymore.
    But everything that i very high in calories (butter, oil etc) seems like a waste of calories to me :/
    I keep thinking "i wont taste it anyway i could have a whole apple instead" and thats also the reason why i cant stop calorie counting. As long a something has a reasonable amount of calories i can eat it but thats still not real freedom :/
    xx

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    1. My treatment center actually taught us to count calories and I am still working my off the calorie counting method. I know my opinion is different than most, but I don't think there is anything wrong with calorie counting in the beginning if that means you are getting the amount you need to gain/maintain. Eventually, once you start trusting your hunger cues and feeling more comfortable listening to your body, then you can slowly move away from counting (which is what I am doing). If you are able to eat high calorie foods then that is GREAT!!! There isn't a "perfect" way to eat or recover. Do whatever allows you to get in the food you need and face your fear foods. <3

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    2. no i cant eat high calorie foods on a regular basis i can eat unhealthy foods in certain amounts when they are not to high in calories. (i think chocolate isnt even that high)
      At the moment i just feel like never eating again anyway :(
      HOW did you manage to buy a bikini ? i just freaked out and now im crying since ours and i want to relapse so badly :( <3

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    3. Okay, sorry for the misunderstanding. Not eating again/relapsing is not worth it after all the hard work you have put in. I know it's tempting, but think about whether or not restricting will really solve anything. Maybe in the moment it will make you feel better, but it will only start that cycle of negativity again. ...The bikini, I don't know. I still don't always like the way I look in it, but I know it beats being sick.

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    4. I know. i dont want to, to be honest. probably its just the body dysmorphia. at home i dont feel as horrible as i did in the shop. but still...we´ll see hoefully my body image will get better soon and i can look forward to vacation instad of panicking. <3

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    5. Yes, focus on the positives whenever you can. Hang in there! <3 xx

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  10. i will. i know recovery is possible - for you and for me and for everyone. <3 xx

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  11. Amazing post! :) I need to reblog this on tumblr when I get a chance, because this is one of my favorite topics and an absolutely core aspect of my recovery.

    An additional point: Removing the good/bad labels may be helpful for in reducing binge eating for those who have that symptom. Pre RCC I had a well meaning therapist tell me to simply remove all my trigger foods from my apartment and eat instead only lean protein and vegetables. (Spoiler alert: it didn't work :P) My body when deprived of nutrients used to crave those high sugar/high fat foods in powerful ways... Seeing them, smelling them, being anywhere near them made me feel out of control I wanted it so bad. Now that I can have them, they don't control me anymore. It's physiological in that my body isn't dying for nutrients, but it's psychological too in that I don't *feel* deprived. I still like these foods a lot, but i don't freak out with anytime I see them anymore. Sometimes I buy them and actually forget they are there or choose something else instead....and sometimes I NEED the chocolate or whatever and it is the only thing that will hit the spot. And my body lets me know, too, when I've eaten enough/too much of one thing and I need something else at the next meal. Haven't binged in well over 2 years and weight has been stable, so it seems to be working well :)

    P.S. I think you did a good job writing about this in a sensitive and helpful way, for the record, since in my experience this idea seems to evoke some REALLY negative reactions in my experience from both eating disordered and "normal" people...

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    1. Yes! Sometimes I buy old "bad" foods and forget they are in the house too. I just noticed recently that was happening. What an awesome feeling that is! Congrats on not binging in 2 years. That's so amazing, Lindsay.
      And yes, this topic is touchy for many people, so I was glad to get so much positive feedback. Phew! :)

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  12. I was looking back on your old posts, because it usually helps when i'm having a rough day in recovery, and this post stood out. I recently met with a dietitian for the first time yesterday and ever since have felt really down. I don't have a gallbladder so of course that was one of the issues addressed, but i feel like she overlooked the eating disorder part because when me and my parents left all i had was a list of things to not eat and a "clean" meal plan. Ever since I've felt pressured to live up to that meal plan but it took enough effort to get to a place where food was starting to not seem so black and white (good and bad) and now I feel like i'm back a square one. It sucks because I've been trying so hard to not restrict amounts and types of food like i did before, and i feel like the dietitian is telling me to go back to doing that. I'm so confused, and angry, and unsure of what to do because at this point i feel worse emotionally and somewhat physically, but I'm doing what she suggested. Any advice?

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  13. Hey!!!
    I'm so sorry it's taken me almost two years to respond. This is such a great question and I wish I would have seen it sooner. I am going to make a blog post about it, just for you!! Please feel free to email me and let me know you're doing alright! xo <3

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