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A common practice VanBeck has her clients follow is to write down, whether in a journal or the Notes app in their phone, when they experience food noise and what was going on right before it

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Aim for at least half your plate as vegetables: roasted broccoli, salad with mixed greens, sauted spinach, roasted Brussels sprouts, etc

A: Main disadvantages include: high cost for long-term use, results arent permanent (maintenance required), potential for uneven whitening without sun protection, rare side effects (nausea, headache), and dependency on clinic visits