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Did you find yourself sweeter and kinder after Whole30 reintro?


MeadowLily

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The weight 'releasing' mistake you keep making. Starting over and over and over again.

The Food Addiction mistake you keep making. Starting over and over and over again.

Starting over, constantly = A state of extreme emotional dissonance.

What you're doing by  constant restarts is antithetical to what you want to be doing.

You can only exist in an dissonant state for so long. Something has to give and it will be you.

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Common horsesense and wisdom says that if you're in a hole - you should quit digging.

Well, I've ruined this entire day, might as well engage in a full on blow-out food bender.  Digging yourself into a much deeper hole.

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I'll be a really good girl tomorrow.  I've been a very naughty, bad girl today.  Black and White Thinking , research it.

Monday is the busiest day at the gym and enrollment for dieting programs soars on a Monday. 

Food Logs = Monday is the day of the highest level of  food compliance.

Monday. A fresh start, always and forever available.  It's never more than a week away. 

"Cheat" yourself away on the weekends and start over every Monday.

The Monday Mindset manifests itself in remarkable ways.   I've just blown through the weekend but I'll start back at the gym on Monday.  Come Monday, it will be alright.

 

 

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I'll take things seriously on Monday. 

Kick the Monday Mindset to the curb.

It's backing you into a corner.  Nobody puts baby in a corner.  Monday Mindset is wrecking havoc with the habits and side effects of full-blown food addiction that are the most difficult to overcome.

Telling yourself that you are not dieting but you really are is a total disconnect for the brain.

When you master the keys of all of your past flops and STOP starting over and over and over again - you can see the forest for the trees.

STOP telling yourself that you are "messing UP" and Cheating and giving value judgments to food.

STOP in the name of much love for yourself.

Monday Mindset won't change your relationship with food. It won't fix food addiction or any kind of addiction.

There is no such thing as the Finish Line with your health and overall wellbeing.

When you STOP starting over and quit thinking about the Finish Line - you are giving yourself the best chance for lasting success for the rest of your lifetime.

 

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Your next meal is your Food Reset and Head Reset and Food Freedom Forever.

Learn to wipe all of those negative, black and white value judgments out of your head. 

Return to your original factory settings.  

Constantly telling yourself that you're All-In or All-Out, a very bad and naughty girl, describing food in childish ways fosters more food trigger temptations.   It causes more binge eating.

 

Come Monday....to hail with Monday Mindset.  Take the wind out of that sail.  For real.

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It's time to reflect on our independence. Food Freedom Forever.

Amidst the rodeos, picnics, parades, fireworks - let us take a few moments to reflect on what we are really celebrating.

As the founders of this program outlined the foundation and vision, let us declare our independence.

We hold these truths to be self-evident, that all Felicias are created equal, that they are endowed by their Creator with certain rights.

Among these are Life, Liberty and the pursuit of Happy Awareness.

We the Felicias are completely responsible for our choices and consequences...and the powers we grant to them.

We the Felicias. 

Much Love. Felicias.  Much Love.

 

 

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http://www.independent.co.uk/life-style/health-and-families/coconut-oil-butter-worse-beef-dripping-experts-health-diet-wellness-cooking-ingredient-a7793961.html

 

http://www.independent.co.uk/life-style/food-and-drink/quit-sugar-foods-to-eat-cravings-sweet-addiction-sweet-potato-nut-butter-kombucha-a7794566.html

 

Same day/place...conflicting info.

 

Seven foods that will help you quit sugar:

1. Coconut oil

Coconut oil can be an effective way to curb sugar cravings. “After lunch I still get sweet, ‘I need something more’ cravings,” Sarah Wilson, IQS founder, says. 

“So this is my fail-proof trick. I eat two tablespoons of coconut oil. It satisfies my need for something sweet and KILLS appetite for about four to five hours.”

 

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coconuts_wallpapers_5657_1280x800.jpg

Coconut Oil and Medium-Chain Triglycerides

by Bruce Fife, N.D.


All fats and oils are composed of fat molecules called fatty acids. There are two methods of classifying fatty acids. The one you are most familiar is based on saturation. You have saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. The second method of classification is based on molecular size or length of the carbon chain in the fatty acid. You have short-chain fatty acids (SCFA), medium-chain fatty acids(MCFA), and long-chain fatty acids (LCFA). Another term you will often see in reference to fatty acids is triglyceride. Three fatty acids joined together make a triglyceride, so you may have short-chain triglycerides (SCT), medium-chain triglycerides (MCT), or long-chain triglycerides (LCT).

The vast majority of the fats and oils you eat, whether they are saturated or unsaturated or come from an animal or a plant, are composed of long-chain triglycerides. Probably 98 to 100% of all the fats we eat consist of LCT. Coconut oil is unique because it is composed predominately of MCT. The size of the fatty acid is extremely important because physiological effects of medium-chain fatty acids in coconut oil are distinctly different from the long-chain fatty acids more commonly found in our diet. It's the MCT in coconut oil that make it different from all other fats and for the most part gives it its unique character and healing properties. Almost all of the medium-chain triglycerides used in research, medicine, and food products come from coconut oil.

Coconut-Tree-Wallpapers.jpg


MCT are easily digested, absorbed, and put to use nourishing the body. Unlike other fats, they put little strain on the digestive system and provide a quick source of energy necessary to promote healing. This is important for patients who are using every ounce of strength they have to overcome serious illness or injury. 

One of the first scientifically recognized benefits of MCT is the unique manner in which they are digested and utilized by the body. These fats provide nutritional benefits that can improve overall health of both the sick and the well, the young and the old. Even athletes are now using them to boost performance and control weight. Unfortunately, few foods nowadays contain MCT; the best source is coconut oil. By adding coconut oil to your diet you can literally eat your way to better health.

Digestion and Nutrient Absorption

The digestive health advantages of MCT) over LCT are due to the differences in the way our bodies metabolize these fats. Because the MCT molecules are smaller, they require less energy and fewer enzymes to break them down for digestion. They are digested and absorbed quickly and with minimal effort.

As we get older our bodies don't function as well as they did in earlier years. The pancreas doesn't make as many digestive enzymes, our intestines don't absorb nutrients as well, the whole process of digestion and elimination moves at a lower rate of efficiency. As a result, older people often suffer from vitamin and mineral deficiencies. Because MCT are easy to digest and improve vitamin and mineral absorption they should be included in the meals of older people. This is easy to do if the meals are prepared with coconut oil.

Because of the above advantages, coconut oil has been a lifesaver for many people, particularly the very young and the very old. It is used medicinally in special food preparations for those who suffer digestive disorders and have trouble digesting fats. For the same reason, it is also used in infant formula for the treatment of malnutrition. Since it is rapidly absorbed, it can deliver quick nourishment without putting excessive strain on the digestive and enzyme systems and help conserve the body's energy that would normally be expended in digesting other fats. Medium-chain triglycerides comprise a major ingredient in most infant formulas commonly used today.

Metabolism and Energy

Eating foods containing MCT is like putting high octane fuel into your car. The car runs smoother and gets better gas mileage. Likewise, with MCT your body performs better because it has more energy and greater endurance. Because MCFA are funneled directly to the liver and converted into energy, the body gets a boost of energy. And because MCFA are easily absorbed by the energy-producing organelles of the cells, metabolism increases. This burst of energy has a stimulating effect on the entire body.

The fact that MCT digest immediately to produce energy and stimulate metabolism has led athletes to use them as a means to enhance exercise performance. Studies indicate this may be true. In one study, for example, investigators tested the physical endurance of mice who were given MCT in their daily diet against those that weren't. The study extended over a six-week period. The mice were subjected to a swimming endurance test every other day. They were placed in a pool of water with a constant current. The total swimming time until exhaustion was measured. While at first there was little difference between the groups of mice, those fed MCT quickly began to out-perform the others and continued to improve throughout the testing period.3 Tests such as this demonstrated that MCT had the ability to enhance endurance and exercise performance, at least in mice.

In another study using humans, conditioned cyclists were used. The cyclists pedaled for three hours. During the last hour they were each given a beverage to drink. Those who received beverages containing MCT out performed the others. Because of studies like these many of the sports drinks and energy bars sold at health food stores contain MCT to provide a quick source of energy.

It's easy to see why athletes would be interested in gaining greater endurance and energy, but what about non-athletes? MCT can do the same for them. If eaten regularly MCT can provide a boost in energy and performance of daily activities. Would you like to increase your energy level throughout the day? If you get tired in the middle of the day or feel you lack energy, adding coconut oil to your daily diet may provide you with a much needed boost to help carry you through.

Besides increasing your energy level, there are other very important benefits that results from boosting your metabolic rate: it helps protect you from illness and speeds healing. When metabolism is increased, cells function at a higher rate of efficiency. They heal injuries quicker, old and diseased cells are replaced faster, and young, new cells are generated at an increased rate to replace worn-out ones. Even the immune system functions better.

Several health problems such as obesity, heart disease, and osteoporosis are more prevalent in those people who have slow metabolism. Any health condition is made worse if the metabolic rate is slower than normal, because cells can't heal and repair themselves as quickly. Increasing metabolic rate, therefore, provides an increased degree of protection from both degenerative and infectious illnesses.

 

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By Dr. Mercola

The persistent myth that dietary fat causes obesity and promotes heart disease has undoubtedly ruined the health of millions of people. It's difficult to know just how many people have succumbed to chronic poor health from following conventional low-fat, high-carb recommendations, but I'm sure the number is significant.
 
In the featured documentary, 
Cereal Killers
, 41-year-old Donal O'Neill turns the American 
 upside-down—eliminating sugars and grains, and dramatically boosting his fat intake. In so doing, he improves his health to the point of reducing his hereditary risk factors for heart disease to 
nil.
Watching people's reactions to his diet brings home just how brainwashed we've all become when it comes to dietary fat. Most fear it. Yet they will consume 
sugar
in amounts that virtually guarantee they'll suffer all the devastating health consequences they're trying to prevent by avoiding fat, and then some!

 

Fat versus Carbs—What Really Makes You Pack on the Pounds?

The fact is, you've been thoroughly misled when it comes to conventional dietary advice. Most dietary guidelines have been massively distorted, manipulated, and influenced by the very industries responsible for the obesity epidemic in the first place—the 
 
Shunning the evidence, many doctors, nutritionists, and government health officials will still tell you to keep your saturated fat below 10 percent, while keeping the bulk of your diet, about 60 percent, as carbs.
1
 This is madness, as it's the converse of a diet that will lead to optimal health.

 

A recent 
Time Magazine
2
 article highlighted a report by the Environmental Working Group (EWG), which showed that many breakfast cereals contain more than 50 percent sugar by weight! Cereals marketed specifically to children are among the worst offenders. Kellogg's Honey Smacks and Mom's Best Cereals Honey-Ful Wheat topped the list with 56 percent sugar by weight.
 
Even diabetes organizations promote carbohydrates as a major component of a healthy diet—even though grains break down to sugar in your body, and sugar promotes insulin resistance, which is the root cause of type 2 diabetes in the first place.
 
As noted in the film: 
"If we could get all diabetics to eat a high-fat, high-protein, low-carbohydrate diet, we would cut the insulin requirement so dramatically that it's been estimated that six pharmaceutical companies would go out of business tomorrow." 
Contrary to popular belief, you do not get fat from eating fat. You get fat from eating too much sugar and grains.
 
Refined carbohydrates promote chronic inflammation in your body, elevate low-density LDL cholesterol, and ultimately lead to insulin and leptin resistance. Insulin and leptin resistance, in turn, is at the heart of obesity and most chronic disease, including diabetes, heart disease, cancer, and Alzheimer's—all the top killers in the US. 

 

Don't Fear the Fat

In the film, O'Neill switches over to a diet where 70 percent of his calories come from healthy fat—most of it in the form of macadamia nuts (my personal favorite)—and the remaining 30 percent of his caloric intake is divvied up between protein and fibrous fruits and vegetables. Over the course of 28 days, O'Neill:
  • Loses weight and body fat
  • Increases his lean muscle mass
  • Feels more energetic and improves his athletic performance
  • Increases his resting metabolic rate
  • Improves his blood pressure, cholesterol, and other measurements to the point that he no longer has 
    any 
    risk factors for heart disease, which he's genetically predisposed for

 

Of particular importance here is that O'Neill's total cholesterol and LDL levels went 
up
, which initially caused significant concern. However, once they tested the LDL particle numbers, the results showed that his LDL particles were the largest species known, and he had virtually no small LDL particles at all.

 

This is phenomenal, as it's the small, dense LDL particles that cause inflammation. Large particles do not. Also, the markers for inflammation were virtually nonexistent, showing that he has no inflammation in his body at all. All in all, his one-month long high-fat, no-carb diet experiment proved that:
  • Eating fat helps you 
    lose 
    fat
  • Eating saturated fat 
    decreases
     your risk factors for heart disease
  • Regardless of your genetic predisposition your diet is, ultimately, the determining factor
I would also add that his results show the benefits of a high-fat, low-carb diet for athletes, many of whom are still convinced that this type of diet will make them heavy and sluggish. On the contrary, O'Neill breaks his own athletic record during his experiment.
 
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Replacing Refined Carbs with Healthy Fat—The Answer to Most of Your Health Concerns

 

Underlying most chronic diseases, including obesity, type 2 diabetes, heart disease, and cancer are inflammation and insulin/leptin resistance. When you eat carbohydrates, your blood sugar, insulin, and leptin will all temporarily rise, and these spikes are very pro-inflammatory. Where you have inflammation, disease and dysfunction follows. An excellent editorial in the journal 
 
Open Heart
 
 reviews the cardiometabolic consequences of replacing saturated fats with carbohydrates, which includes the following:
 
Shift to overall atherogenic lipid profile (lower HDL, increased triglycerides, and increased ApoB/ApoA-1 ratio)
 
Increased risk of coronary heart disease, cardiovascular events, and death from heart disease and increased overall mortality (all causes)
 
Increased thrombogenic markers
 
Increased oxidized LDL
 
Increased inflammation
 
Reduced HDL
 
Impaired glucose tolerance, higher body fat, weight gain, obesity, and diabetes
 
Increased small, high-density LDL particles
 
Increased risk for cancer

 

The answer, then, lies in avoiding these inflammatory spikes in blood sugar, insulin and leptin, and reversing insulin and 
resistance. To do this, you need to:
  • Avoid refined sugar, processed 
    , and grains. This means avoiding processed foods, as they are chockfull of these ingredients, along with other chemicals that can wreak metabolic havoc
  •  
  • Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs you cut out with:
    • Moderate amounts of high-quality protein from organic, grass-fed or pastured animals (this is to ensure you're not getting the antibiotics, genetically engineered organisms, and altered nutritional fat profile associated with factory farmed animals)
    •  
    • High amounts of high-quality healthful fat as you want (saturated and monounsaturated). Many health experts now believe that if you are insulin or leptin resistant, as 85 percent of the US population is, you likely need anywhere from 50 to 85 percent of your daily calories in the form of 
       for optimal health. Good sources include coconut and coconut oil, avocados, butter, nuts (particularly macadamia), and animal fats. 
      Avoid all trans fats and processed vegetable oils (such as canola and soy oil)
      . Also take a high-quality source of animal-based 
      , such as krill oil.

 

What's the Deal with Protein?

Dr. Rosedale, who was one of my primary mentors on the importance of insulin and leptin, was one of the first professionals to advocate both a low-carb 
and
 moderate protein (and therefore high-fat) diet. This was contrary to most low-carb advocates who were, and still are, very accepting of using protein as a replacement for the carbs.
 
Olives and 
 
Coconuts and 
 
 made from raw grass-fed organic milk
 
Organic raw nuts, especially macadamia nuts and pecans, which are very high in fat and low in protein
 
Organic pastured egg yolks and pastured meats
 
Avocados

 

Your Health Is Within Your Control

 

Groundbreaking research by the likes of 
 and 
 (author of the books, 
The Sugar Fix
 and
The Fat Switch)
 clearly identifies the root cause of obesity, diabetes, heart disease, and numerous other chronic diseases, and it's 
not
 fat. It's refined sugar—particularly fructose—consumed in excessive amounts. Their research, and that of others, provides us with a clear solution to our current predicament. In short, if you want to normalize your weight and protect your health, you need to address your insulin and leptin resistance, which is the result of eating a diet too high in sugars and grains.

 

Sugar is highly addictive, and if you're like most people, you're no stranger to carb cravings. Just know that once your body gets used to burning fat instead of sugar as its primary fuel, those cravings 
will
vanish.
 
Many cereals and other grain products would not be quite as harmful if they didn't also contain so much added sugar. Even many organic brands contain excessive amounts. This is unfortunate, since many (Americans in particular) are really indoctrinated to eat cereal for breakfast. I've been working on a low-sugar cereal line for some time now, to provide a healthier alternative for those who really don't want to give up their breakfast cereal. I hope to have it ready sometime this summer.
 
Last but not least, for those of you still concerned about your cholesterol levels, know that 75 percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore
, if you optimize your insulin level, you will automatically optimize your cholesterol
, thereby reducing your risk of both diabetes and heart disease.
 
Also, remember that even if a high-fat, low-carb diet was to raise your total cholesterol and LDL, it doesn't automatically mean that your diet is increasing your risk factors for heart disease. As O'Neill did in this film, you need to test your 
LDL particle number
 
. Large-sized particles are good, while the smaller, denser particles can penetrate the lining of your arteries and stimulate the plaque formation associated with heart disease. The former does NOT increase your heart disease risk, while the latter one will.
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Amidst the rodeos, picnics, parades, fireworks - let us take a few moments to reflect on what we are really celebrating. Food Freedom Forever.

In the blink of a mini-meal the tide has turned for coconut oil. They say, a handful, maybe...that the hardshelled fruit is no longer a hero.

In a day's time it went from a superfood to bad, bad Leroy Brown.

Alrighty then. Which is preferred, french fries and potato chips fried in any and all kinds of processed oils at such a high temperature that they cause massive inflammation in your cells. All high-temp fried foods cause inflammation.

No longer a 'cure-all' but kicked to the curb. Coconut oil is now suffering the slings and arrows of bullies.

 

So tell me, are you jumping back on the bandwagon that's loaded to the gills with cookies, cakes, pastries, baked goods...once again will it be raining taco chips UP in there and letting potato chips sweep you off your feet. Back to the grind of boxed cereals and chugging choco milk, chicken nuggets are mighty fine - deep fat fried mostly offal awful body parts with a side of inflammation fat bombs on the side.  How 'bout them gut bombs - burgers. Just gimme a couple a gut bombs with a side of fries. 

You going back to that?  I'm not going out that way.

The tide has turned. For me. 

Open. Mind. Insert. Possibilities.

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https://www.scientificamerican.com/article/6-years-after-the-biggest-loser-metabolism-is-slower-and-weight-is-back-up/

They started at an average weight of 328 pounds (about 149 kg) and ended at an average weight of 200 pounds (about 91 kg).

Six years later, when the six men and eight women went to the National Institutes of Health for follow-up measurements, their weight, on average, was back up to 290 pounds. Only one participant hadn't regained any weight.

Similarly, percent body fat started at an average of 49 percent, dipped to 28 percent and returned to 45 percent over time.

 

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Six years later, calorie burning had slowed further to 1,900 per day, as reported in the journal Obesity, May 2.

The slower the metabolism, the more a person has to cut back on calories in order to keep from gaining weight.

"There used to be a mythology that if you just exercised enough you could keep your metabolism up, but that clearly wasn't the case, these folks were exercising an enormous amount and their metabolism was slowing by several hundred calories per day," said senior author Kevin D. Hall of the National Institutes of Health (NIH) in Bethesda, Maryland.

Their metabolisms didn't speed up again when they regained the weight, he told Reuters Health by phone.

 

Metabolism appears to act like a spring, Hall said: the more effort you exert to lose weight, the more it stretches out, and the harder it will spring back, regaining and holding onto the fat that was lost.

 

"Your body is working to defend your energy stores - really your fat mass," said Dr. Michael Rosenbaum of Columbia University Medical Center in New York who was not part of the new study.

"When that fat mass is diminished (either by eating less or exercising more) most of us respond by changes in brain circuitry that increase our tendency to eat and changes in neural and endocrine systems, and especially muscle, that make us more metabolically efficient - it costs fewer calories to do the same amount of work," Rosenbaum.

 

Starting over and over and over again? Your metabolism will slow down to a crawl with every effort for a major weight releasing.

The Monday Mindset. Every week you start another dieting phase the ground gets colder and your metabolism starts knocking up against the rocks.

Constant restarts result in wild swings UP and down with your weight and metabolism.

Stability with your weight is connected to stability in every other area of your life.

You can't fix a broken brain with a broken brain. 

You can't outexercise a food addiction.

http://www.podtrac.com/pts/redirect.mp3/media.blubrry.com/nutritiondiva/traffic.libsyn.com/nutrition/nd_410.mp3

 

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We are not going to agree on monomeal, fasting and the ketogengic approach to life. Choices and Consequences. You follow your own arrow and I will follow mine.

I do believe the B.L. results speak for themselves.

Almost all rebounded back with weight gain.

 

 

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https://markey.camden.rutgers.edu/2015/03/18/6-reasons-smart-people-dont-diet/

Dieting can make you gain weight. Here’s a little known fact: Not only do people sometimes not lose weight when they diet, but they often GAIN weight. 

The average person weighed more at the end of those two years than at the beginning. That’s a lot of work for no reward!

Dieting uses valuable brain power. When people diet, they typically keep track of what they eat or spend energy “counting” calories, sugar, or fat grams. It turns out that this can be exhausting.

Dieting researchers have examined the mental energy (often referred to as “bandwidth”) available to dieters versus nondieters. They have consistently found that people who diet are distracted by their diets and have a more difficult time learning new information, don’t problem-solve as well, and have lower self-control (ironic, huh?)  

Dieting reduces your ability to do other, potentially more important, things.

Dieting leads to ironic processing.

What I want you to do right now is try not to think about chocolate at all. Don’t think about anything chocolate. OK, I want you to put all thoughts of chocolate out of your mind for the next 10 seconds – clear your mind and count to ten. How did that go? Well, if you had a hard time doing that little exercise, that means you are pretty normal. It’s ironic that when we try not to think about something we tend to think about it that much more. And, this is why it is so hard to not eat something we are trying not to eat!

Dieting leads to binging. Dieting researchers actually refer to this as the “what the hell phenomenon”

You see, it turns out that when we go on a diet – and inevitably pledge to avoid certain foods – we typically slip and think “what the hell!” And, instead of eating just one dessert, we eat 3. Instead of eating one doughnut, we eat 4.

After all, we’ll start our diet again on Monday. But, the binging in the interim is likely to contribute to weight gain, guilt, and disgust with ourselves."

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It's time to reflect on our independence. Food Freedom Forever.

Shawshanking it.

Break out of Black and White Thinking.

Sit down with someone...Face-To-Face.

Stress and anxiety causes us to view the world with a dualistic mind. Black and White.

Black and White Thinking is a thing. Research it.

It gives us a false sense of security that we have control over life and the surprises it throws at us.

The dualistic mind is a deceiver. It allows you to believe that you have life all figured out. It is only temporary and imaginary.

The dualistic mind is a serious Judge. 

Good or Bad

Strong or Weak

Smart or Dumb

Success or Failure

The dualistic mind has no balance in its thought processes. It is all one-sided and very inflexible.

The Universe is flexible and balanced.

Black and White Thinking is reactive. Always reactive.

 

Balanced thinking = reflective.

Shawshanking it or moving into Food Freedom Forever means moving beyond the restrictive bounds of concrete.

We don't have the answers to everything and pride comes before a fall.

Learning how to move out of the inflexibility of the super-ego is humbling.

We become reactive when our views about everything are bolted down so tight that we no longer have room for anyone else. Good or Bad. Naughty or Nice. Strong or Weak.

Living life in the Black and White zone means you feel threatened when life pulls the rug out from underneath you. When you can no longer be the Master Controller of everything in your domain, you feel threatened and become more highly reactive.

You lose your sense of direction and are really UP a creek without a GPS unit. Without taking time to reflect what the best course of action should be when you are  lost in the woods, you won't be able to see the forest for the trees or find your way back home.

Flying in the dark without visual reference points takes some serious skill.

Shawshank it and find your way back home to your original factory settings.

Celebrate your independence... from all limitations. The sky is not the limit and it never was.

 

Ooooo, remember. While finding your true independence, Food Freedom Forever, independence from everything that has ever marshed your mellow, don't stomp all over someone else while you're in the process of creating your world of independence and true freedom.

History changes in hindsight and some of it was downright imaginary. We all know that. One person's freedom may look good in the books but when you have to take another's to find yours, that's downright selfish.

The more we give to others, the more we have to give.  Be a giver.

Much Love. Felicias.  Much Love. 

 

 

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