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I always add veg - everything even if it's a taste of something from one of the kids plates!!!
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ireland - just up!
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It's so hard not to just give up if one thing goes bad in your life like your work mistake and think "Oh well I might as well just give in". Maybe go for a walk to clear your head instead of reaching for the nutella? Gaining calories instead of losing them?! You'll only feel worse if you binge eat on top of whatever…