148. Group Coaching May 10th

Welcome to another SociEATy group coaching call! During these 45 minute calls as many of your submitted questions will be answered as possible. All questions will come from the group coaching call question submission form that is linked in the coaching + events tab of the The SociEATy membership site. If your question is not able to be answered or if you’d like more individualized support please put your name on the waitlist for 1:1 coaching! The SociEATy 1:1 Coaching ➡️ https://nofoodrules.co/1_1coaching Questions Covered on the call 12:50 - I've been struggling with insomnia for months, and I feel like it makes me crave more "comfort" foods and messes with body's hunger and fullness signals. How do you eat intuitively when going through a physical/emotional challenge like this? 00:00:00.000 --> 00:00:01.000 Hello! Everyone. 00:00:01.000 --> 00:00:05.000 Alrighty, we're gonna get ourselves all situated here. 00:00:05.000 --> 00:00:06.000 I'm gonna let Amanda in, and we will get started today. 00:00:06.000 --> 00:00:12.000 So welcome to today's group coaching session. 00:00:12.000 --> 00:00:13.000 I'm going to make sure we are recording on the cloud. 00:00:13.000 --> 00:00:19.000 We have our captions going, and we are ready to roll. 00:00:19.000 --> 00:00:20.000 So I am. Gonna go ahead and open the chats. So I can see you guys here. 00:00:20.000 --> 00:00:42.000 Okay. So I always like to start off if we have any new members, whether you are new to the community, whether you're just new to joining us for the group coaching sessions feel free to share in the chat, just so that we can welcome you we're gonna go ahead. 00:00:42.000 --> 00:00:43.000 Right. 00:00:43.000 --> 00:00:45.000 And let Abby in, and we will go ahead. Get started I'm just going to make sure. 00:00:45.000 --> 00:00:49.000 All the background muted. Okay, we're good to go. 00:00:49.000 --> 00:00:58.000 So we are. If you're new. At the way that these group coaching sessions work is, we always start off with a little reflection, and I will leave you through that, and then we will get into questions that you guys have submitted. 00:00:58.000 --> 00:01:11.000 Now we this week we didn't have very many, we had actually one question submitted, which is very strange. 00:01:11.000 --> 00:01:20.000 We usually have a lot, but I know I don't know about you guys with the weather's getting a lot warmer, and I know a lot of you guys have been focusing on the food variety challenge that we've been doing. 00:01:20.000 --> 00:01:27.000 And I have been all this challenge. I don't know about you guys, but it is just so fun. 00:01:27.000 --> 00:01:32.000 And I have been doing it a lot this week, adding more variety to my food. 00:01:32.000 --> 00:01:37.000 Usually you guys know, I'm typically an overnight oats kind of girly for breakfast. 00:01:37.000 --> 00:01:44.000 I've been having this week some egg. Bake, breakfast sandwiches, and then I'm actually going to try a new restaurpe tonight for dinner. 00:01:44.000 --> 00:01:54.000 So I just love this kind of also, I feel like it's May is the perfect month for us to do this because it allows us just to kind of try some new things right? 00:01:54.000 --> 00:01:55.000 I feel like the spring is all about spring cleaning, and just kind of getting a fresh start, and sometimes it feels that good to do that with our food. 00:01:55.000 --> 00:02:09.000 So go ahead and let Kadian gonna go ahead and let Joy in here, Abelia, welcome, Brand, new! 00:02:09.000 --> 00:02:14.000 This is my first meeting, very excited. We are excited to have you so. 00:02:14.000 --> 00:02:15.000 How we start these every time is with a little reflection. 00:02:15.000 --> 00:02:23.000 Okay. So I will lead you through what I call your 2 W's. 00:02:23.000 --> 00:02:27.000 So your win and you're working on now. We do this every single week. 00:02:27.000 --> 00:02:34.000 This is something that it's just a good habit to get into, and I always say we do this in terms of intuitive eating. 00:02:34.000 --> 00:02:39.000 But it's such a good practice to get into in terms of all areas of your life. 00:02:39.000 --> 00:02:42.000 I do this every week in terms of my personal life. Business. 00:02:42.000 --> 00:02:51.000 All of the things. So basically, I want you to think back to the past week. 00:02:51.000 --> 00:02:58.000 What sticks out to you the most. Now it doesn't have to necessarily be the most groundbreaking thing. 00:02:58.000 --> 00:03:03.000 Just something that you feel like went, well, okay, and go ahead and share it in the chat. 00:03:03.000 --> 00:03:09.000 If you are watching or listening to the replay of this, share your 2 W's with us in the Facebook group. 00:03:09.000 --> 00:03:18.000 But what this does is it allows us to just know that we are making progress right or know that we are in the right direction. 00:03:18.000 --> 00:03:29.000 And sometimes we focus so much on our current position right where we're currently at, maybe you're not as great of an intuitive eater as you hope to be right. 00:03:29.000 --> 00:03:30.000 But you've made progress. You are in the right place. 00:03:30.000 --> 00:03:46.000 You are working, on these things, you might not be perfect. No one ever is, but we can see that we are kind of making this progress so it's just good to reflect, you know, again. 00:03:46.000 --> 00:03:52.000 I am making progress, and your trajectory where you are going matters more than your current state. 00:03:52.000 --> 00:04:00.000 So we just like to take a second to reflect on those each week, and then I'll go through and read some of the ones to give you some ideas. 00:04:00.000 --> 00:04:09.000 We have A Amanda. Amanda's fabulous, successfully avoided engaging in diet, talk with the queen of it, my mom! Oh, my goodness! 00:04:09.000 --> 00:04:11.000 I feel like we should. Mother's day is coming up here. 00:04:11.000 --> 00:04:19.000 We should probably chat about that a little bit Michelle says I brought some, bought some bigger pants that are so comfy, and I never want to take them off. 00:04:19.000 --> 00:04:31.000 Getting clothes that fit, you guys, is literally life changing specifically for me jeans getting like, sometimes jeans actually can be comfortable if they're in the right size. 00:04:31.000 --> 00:04:37.000 And they're not, you know, Super, tiny, skinny genes that are restricting you and you get ones that actually fit. 00:04:37.000 --> 00:04:43.000 It's a game changer. Love that. Okay, guys. So we have our wins. 00:04:43.000 --> 00:04:51.000 And then we always also want to focus on our working on so we're kind of flipping the script and we're asking yourself what in the past week didn't go. 00:04:51.000 --> 00:04:57.000 So well, and for this we again are never trying to get down on ourselves. 00:04:57.000 --> 00:05:03.000 But what we're doing is trying to see. What can I do next week to get more of the stuff that feels good right? 00:05:03.000 --> 00:05:10.000 What can I improve upon? And with this you might think I have like a million things that didn't go so great. 00:05:10.000 --> 00:05:15.000 I want you to pick just the one thing that sticks out to you. 00:05:15.000 --> 00:05:26.000 The most. Okay. The thing that like this I feel like was just kind of the overarching big one of the week and I've mentioned this a couple times recently on group coaching. 00:05:26.000 --> 00:05:34.000 It is really important to think about kind of something that a lot of us probably learned in school mascot's hierarchy of needs. 00:05:34.000 --> 00:05:37.000 And I go back to this idea a lot, because, for example, we can focus on you know what I need to follow my hunger Cues. 00:05:37.000 --> 00:05:47.000 I need to follow my fullness cues. I need to do this. 00:05:47.000 --> 00:05:52.000 But if our basic human needs are not being met, so we're not getting enough sleep. 00:05:52.000 --> 00:05:59.000 We're not giving our bodies enough food. We're not giving our bodies enough breaks and rest meet our basic needs. 00:05:59.000 --> 00:06:00.000 It's gonna make all those other things much more difficult. 00:06:00.000 --> 00:06:01.000 Another example could be emotional eating. Right? I want to work on my emotional eating. 00:06:01.000 --> 00:06:14.000 Okay, what we also want to make sure that like, I said, we're taking just general self care right? 00:06:14.000 --> 00:06:17.000 Because sometimes specifically with emotional eating, we wanna figure out the outcome right? 00:06:17.000 --> 00:06:28.000 The outcome is, I want to not always turn to food and think that that's going to fix my issues. 00:06:28.000 --> 00:06:35.000 But what we need to focus on is the system. Okay, we need to focus on okay, how is that actually going to happen? 00:06:35.000 --> 00:06:38.000 A lot of times we're so outcome, focused. 00:06:38.000 --> 00:06:45.000 But if we focus on the system to get there right, how can I work on handling my emotions? 00:06:45.000 --> 00:06:46.000 How can I work on coping with my emotions that outcome will kind of take care of itself right? 00:06:46.000 --> 00:06:59.000 This could be kind of you, can apply this to. I feel like so many of the things that we work on with intuitive eating right? 00:06:59.000 --> 00:07:02.000 If it were saying fullness. Maybe you're like I am. 00:07:02.000 --> 00:07:07.000 Go ahead. You can throw what you're you're working on for next week is gonna be in the chat. 00:07:07.000 --> 00:07:11.000 If you're saying I just felt like I didn't listen to my fullness right rather than saying, next week I want to focus on my fullness we want to kind of ask ourselves. 00:07:11.000 --> 00:07:21.000 Okay. Next week. What can I do to have this outcome? 00:07:21.000 --> 00:07:22.000 Right focus more on the system to get yourself there. Right? Does that make sense? 00:07:22.000 --> 00:07:26.000 So, for in terms of the fullness, right? Maybe it's I. 00:07:26.000 --> 00:07:31.000 Wanna make sure I don't let myself get too hungry right? 00:07:31.000 --> 00:07:36.000 Because I know, typically at that point, I just need food. 00:07:36.000 --> 00:07:37.000 And I'm gonna kind of shove it in my face right? 00:07:37.000 --> 00:07:45.000 Kind of that, like frenzied eating, or I know at that point, when I get too hungry, I just don't pick foods that make my body feel good. 00:07:45.000 --> 00:07:46.000 Or maybe it's you know what I feel like. 00:07:46.000 --> 00:07:53.000 It eats super fast, so I'm going to allow myself to take a little bit of a break in the middle of my meal. 00:07:53.000 --> 00:07:59.000 Just to allow myself to let it digest which. That's one of the topics that I wanted to chat about today. 00:07:59.000 --> 00:08:00.000 And just allow myself to assess my fullness. Okay, focus on those systems. 00:08:00.000 --> 00:08:19.000 So Amanda says, I need to work on feeling like I have to stick out a workout when I'm really not enjoying it, and I'm the struggle with yes, give yourself permission to not write. 00:08:19.000 --> 00:08:37.000 Don't necessarily something that one of my instructors said this morning was, try not to go in to movement with any expectors said this morning was, try not to go in to movement with any expectations. Right? You could have goals that's fine, but allowing yourself to say, i'm gonna allow myself. 00:08:37.000 --> 00:08:38.000 To see what happens. I don't know how I'm gonna feel halfway through. 00:08:38.000 --> 00:08:43.000 Or maybe I'm really gonna want to push myself. And maybe I'm gonna get halfway through it. 00:08:43.000 --> 00:08:45.000 And I'm gonna be like, no, that, you know. I'm good. 00:08:45.000 --> 00:08:48.000 That's I'm good here, and that's okay. 00:08:48.000 --> 00:08:57.000 I think a lot of times, too. We feel like it doesn't count, or I didn't do enough if we don't do the whole time. 00:08:57.000 --> 00:09:05.000 But in reality there a lot of times. Those are just unnecessary expectations that we put on ourselves, and sometimes we we don't need or want the whole time. And that's okay. 00:09:05.000 --> 00:09:11.000 Joy says I'm working on eating more vegetables. 00:09:11.000 --> 00:09:16.000 I'm gonna meal plan and make sure I have a big salad always in the fridge to make it accessible. 00:09:16.000 --> 00:09:21.000 I love that you focus on the process of that of okay. 00:09:21.000 --> 00:09:24.000 What am I actually going to do to make this happen? I would love to hear what kinds of things you like to keep in your fridge. 00:09:24.000 --> 00:09:32.000 One of the things that I've done this week is I've really kind of gotten in the habit of doing it. 00:09:32.000 --> 00:09:43.000 It's just having fruit on hand, because I notice that sometimes with or after a meal I like something a little bit sweet. Sometimes. 00:09:43.000 --> 00:09:44.000 Yes, I do want the chocolate for Austin. 00:09:44.000 --> 00:09:47.000 You guys know I love that, or I want the cookies. 00:09:47.000 --> 00:09:50.000 But sometimes I would just want something a little more refreshing, a little lighter, and I've noticed, especially as the weather gets warmer. 00:09:50.000 --> 00:09:58.000 That feels really good. So I this week have some cantaloupe in my fridge. 00:09:58.000 --> 00:09:59.000 That's cut up. Got some berries in their grapes, have been I've loved doing grapes. 00:09:59.000 --> 00:10:07.000 Because there's literally no prep to it. You just buy them, rinse them off, and you're good to go. 00:10:07.000 --> 00:10:11.000 You just grab some. So all that could also be something to think about is okay. 00:10:11.000 --> 00:10:12.000 What are easy things that I could do rather than saying I'm gonna cut up veggies. 00:10:12.000 --> 00:10:18.000 Maybe just get some baby carrots, and maybe have some hummus there right? 00:10:18.000 --> 00:10:19.000 And that's easy I don't need to do anything to it. 00:10:19.000 --> 00:10:26.000 And big, into whatever kind of those shortcuts that we can do the better. 00:10:26.000 --> 00:10:27.000 Mikella says, working on anxiety overall, which I think will help my sleep and emotional eating. 00:10:27.000 --> 00:10:37.000 Yes, I have a therapy appointment on Friday, and have a goal to meditate for 5 min every morning. 00:10:37.000 --> 00:10:46.000 I love not that I love that you're struggling with the anxiety, but I love this mindset that you have, because it would be easy for us to think. 00:10:46.000 --> 00:10:56.000 I want to focus on my emotional eating. But if the emotional eating is stemming from that anxiety, yes, we can have these coping mechanisms in place. 00:10:56.000 --> 00:10:57.000 But we need to ask ourselves why is the anxiety happening in order to really it's that process. 00:10:57.000 --> 00:11:04.000 That's exactly what I was just talking about. The process to get to the outcome that we want. 00:11:04.000 --> 00:11:12.000 I love that. Okay. What I need to work on when I wake up. 00:11:12.000 --> 00:11:13.000 Naturally, I actually get out of bed and just move my body. 00:11:13.000 --> 00:11:22.000 I tend to sit in bed. Look at phone, then. End up tired, and it leads my whole day being low energy. 00:11:22.000 --> 00:11:26.000 I love the you're tying this movement to why, right? 00:11:26.000 --> 00:11:29.000 Why is this going to benefit you, and that that exactly right there is how we create intrinsic motivation to want to do these things. 00:11:29.000 --> 00:11:42.000 I actually said to someone this morning at the gym, I was filling in my water bottle, and I said, You know what I was. 00:11:42.000 --> 00:12:02.000 I was tempted to skip today, which would have been fine, but when I thought about I had a lot of calls today, so I thought about my afternoon and I was like, you know what I think I'm gonna actually have more energy during the day if I get up and get myself, moving so I love danielle says make a priority of 8 00:12:02.000 --> 00:12:03.000 hours, sleep a night. I'm gonna put a reminder on my phone and go to go to bed early. 00:12:03.000 --> 00:12:11.000 Abby says I'm going to try to going on my not going on my phone for an hour. 00:12:11.000 --> 00:12:15.000 When I first wake up I know it doesn't make me feel good, and I want to fill this time with something that does make me feel good. 00:12:15.000 --> 00:12:21.000 And Danielle says, need to sleep 8 h a night. Set my alarm, love it! 00:12:21.000 --> 00:12:22.000 You guys love those goals? I can't wait to hear. 00:12:22.000 --> 00:12:33.000 Next week how you're doing with them, and I think that you guys are mastering that thought process of how to kind of work through them. 00:12:33.000 --> 00:12:37.000 So I love that. So we had like, I said, one question that we had submitted. 00:12:37.000 --> 00:12:49.000 So I'm gonna answer that. And then I have a couple of topics that I have either noticed or that have happened in my own life, that I kind of wanted just to pass on some information on. 00:12:49.000 --> 00:12:50.000 So I'm gonna go ahead and read our question that we had this week. 00:12:50.000 --> 00:13:05.000 So the question says, I've been struggling with insomnia for months, and I feel like it makes me crave more comfort, food, and it messes with my body's hunger and foamless signals. 00:13:05.000 --> 00:13:09.000 How do you eat? Intuitively when going through a physical or emotional challenge like this? 00:13:09.000 --> 00:13:22.000 Very, very good question. I feel like this often comes up in terms of I'm feeling anxious, or I'm feeling anxiety, or I just feel like I am busy right now. 00:13:22.000 --> 00:13:26.000 This is a question that we had a couple weeks back. Someone was just very, very busy. 00:13:26.000 --> 00:13:32.000 I know I'm not necessarily fueling my body in a way that feels good because of just my schedule is so hectic. 00:13:32.000 --> 00:13:41.000 So what do we do during these times? I think one thing like we kinda talked about, we always wanna get to the root cause of it. 00:13:41.000 --> 00:13:47.000 So with this. Yes, we can talk about things that we can do, and we will how to handle this. 00:13:47.000 --> 00:13:54.000 But we want to make sure. Okay, if I'm struggling with insomnia, what can I do to improve that right? 00:13:54.000 --> 00:13:57.000 Because we don't want to just try to put a Band-aid on something that actually needs stitches. 00:13:57.000 --> 00:14:07.000 Right. We want to make sure that we're actually getting to the root cause of why it's happening. 00:14:07.000 --> 00:14:08.000 So this could be working, with your doctor. This could be working on. 00:14:08.000 --> 00:14:12.000 I love the term sleep, hygiene, which really just means like our sleep habits, our sleep practices. 00:14:12.000 --> 00:14:25.000 So just kind of thinking through some of those things can be really helpful and asking ourselves, What can I do to improve the insomnia like? 00:14:25.000 --> 00:14:38.000 I said it might mean talking to a doctor about these types of things, because, like I said, we can talk about strategies to help with the hunger and fullness cues. 00:14:38.000 --> 00:14:41.000 But otherwise it's gonna be like, we're constantly fighting an uphill battle right? 00:14:41.000 --> 00:14:46.000 It's just getting harder and harder. It's something we're gonna have to keep fighting versus. 00:14:46.000 --> 00:14:48.000 We want to really get really take away the cause of it happening. 00:14:48.000 --> 00:15:01.000 So I think one thing to remind yourself. Anytime this stuff happens is it's temporary, right? 00:15:01.000 --> 00:15:05.000 I'm a firm, firm believer that everything is temporary. 00:15:05.000 --> 00:15:06.000 Anytime. We're going through a tough time anytime. 00:15:06.000 --> 00:15:13.000 We are sometimes I'll use this on bad image days, too, is I mean, this is temporary. 00:15:13.000 --> 00:15:18.000 So I there's so many things that it's just a period of life. 00:15:18.000 --> 00:15:23.000 It could be that my schedule so busy. I'm not feeling my body in a way that feels good. 00:15:23.000 --> 00:15:37.000 I feel like I'm not being mindful. I don't have time to move my body any of those things it can be temporary, and if it's not, that's again where we want to focus on okay, what can I do to actually make this work for me a lot. 00:15:37.000 --> 00:15:46.000 Of another kind of common situation is, and this was also a recent question on a group coaching session was, What do I do? 00:15:46.000 --> 00:15:52.000 If I am at work. I have a really busy day, and I just don't even have time to take a snack sometimes that's gonna happen. 00:15:52.000 --> 00:15:54.000 And it's unavoidable. Right? That's life. 00:15:54.000 --> 00:16:04.000 But if this is something that's happening on a continual basis, it might be something to kind of talk to your your employer about and saying, Hey, how can we? 00:16:04.000 --> 00:16:05.000 This is just not getting better. What can we do about this? Right? 00:16:05.000 --> 00:16:12.000 Because we can talk about all the things of have, you know, snacks or use a little bit of practical hunger or gentle nutrition earlier in the day, eat a little bit past fullness. 00:16:12.000 --> 00:16:30.000 So you have more energy to go longer. We can talk about all those strategies, but we always want to make sure that it's just not going to be this continual ongoing problem as best we can avoid it right? 00:16:30.000 --> 00:16:34.000 So talking to your doctor is gonna be obviously the first thing to do. 00:16:34.000 --> 00:16:42.000 But I think in these moments this question says, I feel like it makes me crave more comfort, foods and messes with my body's hunger and fullness. Keys. 00:16:42.000 --> 00:16:53.000 It absolutely does. It absolutely does not sleep well. We like the want to feel better. Right? 00:16:53.000 --> 00:16:54.000 We want comfort and a lot of times we can turn to food because we're not getting that from sleep right? 00:16:54.000 --> 00:16:59.000 We're choosing. We're getting something. 00:16:59.000 --> 00:17:08.000 So one thing that I would recommend doing is as you're going for those more comfort foods is to first ask yourself, am I getting my body? 00:17:08.000 --> 00:17:21.000 What it needs, right? So with your hunger and fullness, cues kind of being all wonky, it might be helpful. 00:17:21.000 --> 00:17:26.000 You're probably going to have to lean more on that practical hunger throughout the day. 00:17:26.000 --> 00:17:27.000 So that means maybe not necessarily asking your body. What do I want in this moment? 00:17:27.000 --> 00:17:35.000 Right, and it's more of asking your body. What does my body need? Right? 00:17:35.000 --> 00:17:39.000 Okay, I'm gonna give it some carbs some fat, some protein. 00:17:39.000 --> 00:17:40.000 At this meal to give it the energy that it needs, sometimes using a little bit more. 00:17:40.000 --> 00:17:50.000 That practical humunger during these times can be helpful, and a little bit of that jumps nutrition. 00:17:50.000 --> 00:17:59.000 And then you obviously, absolutely can go to the food. And this is where one of the topics I actually wanted to talk about was emotional eating. So we'll kind of lead into that. 00:17:59.000 --> 00:18:06.000 After this of asking myself, okay, I want this food. But why do I want this food? 00:18:06.000 --> 00:18:15.000 And what am I expecting it to do so? For example, if you're saying I have a jar of nutella all the brands nutella in my pantry right now, and I definitely ate it. 00:18:15.000 --> 00:18:35.000 Yesterday, because I needed some comfort. I had a very rough, emotional day yesterday, and I chose to grab the jar, and Tella, after I, you know, had some lunch, because I knew that was gonna feel better and I was like you know, I still just want to pick me up I still, just want some of the comfort of the mella so I 00:18:35.000 --> 00:18:44.000 have some, and the thing to remember in these instances is that again, what am I expecting this to do for me? 00:18:44.000 --> 00:18:45.000 I'm expecting this to give me a little bit of a pick. 00:18:45.000 --> 00:18:48.000 Me up right. I can't expect it to take away the emotions that I was feeling, or in this questions. 00:18:48.000 --> 00:19:02.000 Case I can't expect it to fix my issue of not sleeping of me being tired right so, and we cannot ask ourselves. 00:19:02.000 --> 00:19:08.000 And the okay, what is then we really think about it. What is the point of me eating past fullness? 00:19:08.000 --> 00:19:11.000 If it's just gonna make me feel worse like in the moment. 00:19:11.000 --> 00:19:15.000 Yes, that's going to feel good. But the overall outcome. 00:19:15.000 --> 00:19:20.000 I'm probably gonna be tired and cranky, and I'm probably also gonna have a stomachache. 00:19:20.000 --> 00:19:23.000 So ask yourselves, what am I expecting this food to do? 00:19:23.000 --> 00:19:31.000 And it's it actually going to do that because you might think I'm gonna eat this food because it's gonna give me some comfort. 00:19:31.000 --> 00:19:36.000 But in the grand scheme of things, if we eat it past fullness, it's probably gonna do the opposite of that. 00:19:36.000 --> 00:19:41.000 It's gonna make us uncomfortable because we have a full tummy right? 00:19:41.000 --> 00:19:48.000 But if we come into it with I'm gonna have some of this Natella, and I'm not expecting it to fix my issue. 00:19:48.000 --> 00:19:54.000 I'm not expecting it to make me, you know, even feel better overall. 00:19:54.000 --> 00:19:58.000 But it can be a little bit of just a momentary comfort right? 00:19:58.000 --> 00:20:06.000 And that's where if that's my goal, is for it to be a little bit of a you know a pick me up eating testfulness is probably not going to achieve that right. 00:20:06.000 --> 00:20:14.000 So just kind of having a good app of the expectations that we're putting on our food can be super helpful. 00:20:14.000 --> 00:20:19.000 So I think practical hunger is going to be huge, using some of that. 00:20:19.000 --> 00:20:24.000 There's some of those kind of emotional eating tactics, and if we are craving, you say specifically in this question, I'm craving comfort. 00:20:24.000 --> 00:20:31.000 I'm craving just relaxation. What else can you do to achieve that? 00:20:31.000 --> 00:20:36.000 Is it taking a bath? Is it curling up with a good book? 00:20:36.000 --> 00:20:38.000 Is it having a warm cup of tea right sometimes? 00:20:38.000 --> 00:20:41.000 That is just the warmth for me. That is just like one of the most comforting things, having a warm cup of tea. 00:20:41.000 --> 00:20:49.000 Oh, it's just the best thing. So maybe that's something that you try in order to get that. 00:20:49.000 --> 00:20:50.000 If I'm wanting this to comfort me, what can actually do that right? 00:20:50.000 --> 00:21:11.000 And then in terms of fullness, cues like, I said I would highly highly recommend focusing on the practical hunger, first, because we want to make sure that a like, I said, we're not getting too hungry, because that can make formless cues. 00:21:11.000 --> 00:21:21.000 Much more difficult. But I think one thing that you can do in terms of the fullness signals is to just pause in your meals a lot of times. 00:21:21.000 --> 00:21:31.000 If we are tired, our attention span in our attention to detail and mindfulness, is probably not where at its peak, right? 00:21:31.000 --> 00:21:32.000 So allowing ourselves to just going into the situation. But you're not. 00:21:32.000 --> 00:21:38.000 I'm not in my most mindful state right now. 00:21:38.000 --> 00:21:46.000 That could be really helpful to just kind of remind yourself of okay, I'm gonna do a little bit of more mindful eating during this, because I know I'm not like, I said at my peak. 00:21:46.000 --> 00:21:58.000 So those couple of things can be super helpful. I hope that helps you get a good kind of start to that and keep us keep us posted on that. 00:21:58.000 --> 00:22:02.000 So I'm gonna take a sip of coffee. 00:22:02.000 --> 00:22:08.000 And then this like I said, this question leads into a few of the topics that I wanted to chat about today. 00:22:08.000 --> 00:22:09.000 So the first one was, we'll go into this one first. 00:22:09.000 --> 00:22:15.000 The idea that does it really take 20 min for us to feel full? 00:22:15.000 --> 00:22:26.000 I want to dive into that because I feel like I've heard about that a few times. 00:22:26.000 --> 00:22:27.000 I identified. You're ready plans. 00:22:27.000 --> 00:22:31.000 I want to talk about emotional eating, and then I want to talk about something that's arisen for me in terms of being able to identify your red flags. So I'm gonna go ahead and turn the background noise. 00:22:31.000 --> 00:22:32.000 Okay, we should be good to go. So the first question is, does it really take 20 min for us to feel? Fal? 00:22:32.000 --> 00:22:58.000 The answer is yes and no. So the idea that it takes 20 min for us to feel folk comes from the amount of time that our brains kind of allow our different chemical messengers to kind of kick in and kind of like get that whole system moving right our bodies take time to give us 00:22:58.000 --> 00:23:00.000 signals, and different like I said, chemicals transmitters, and whatnot. 00:23:00.000 --> 00:23:15.000 They take time to work. So with that being one way right, rises in different hormones and whatnot that does happen as a result of eating. 00:23:15.000 --> 00:23:22.000 And sometimes that takes time. However, that's not the only way that we gauge our fullness. 00:23:22.000 --> 00:23:24.000 Okay, so there is a couple other ways. There is a stretch. Receptors in our stomach. 00:23:24.000 --> 00:23:32.000 So. Yes, the amount of, or some stomachs can sense. 00:23:32.000 --> 00:23:37.000 How much food we have in our stomachs, and theoretically the more volume that we have in our stomachs, the more that we think. 00:23:37.000 --> 00:23:45.000 Okay, I have energy. I'm good, right? That's also not the only way. 00:23:45.000 --> 00:23:48.000 Because if we were to eat a big bowl of iceberg lettuce, those stretch receptors would say, Whoa, we've got a lot of food in here. 00:23:48.000 --> 00:23:54.000 We're good, but our bodies have multiple systems to understand. 00:23:54.000 --> 00:23:57.000 If we're full. And so that might detect the stretch receptors. 00:23:57.000 --> 00:24:05.000 However, our body will then come in and be like oh, that doesn't actually have the energy that I need. 00:24:05.000 --> 00:24:09.000 They'll be able to sense. Really, the energy density in our stomachs and say, Oh, okay. 00:24:09.000 --> 00:24:20.000 So like. Give me the actual carbs, the fat, the protein, right? 00:24:20.000 --> 00:24:21.000 So there's multiple layers to our fullness. There is also somewhat fullness. 00:24:21.000 --> 00:24:31.000 Cues can be a little bit more discrete and very individualized to each person. 00:24:31.000 --> 00:24:32.000 So some fullness queues can be. I am just not really paying attention to my food anymore. 00:24:32.000 --> 00:24:44.000 One of my favorite things to do. You guys, to have people experiment with is to say, when you eat your next meal. 00:24:44.000 --> 00:24:51.000 I would love everyone to do this, and I feel like it's just fun to do like, even if you've done this before, do it again. 00:24:51.000 --> 00:25:00.000 It's just a really great reminder exercise. Take your first spite of food, and I really want you to evaluate it, and I want you to think, how does this food taste? 00:25:00.000 --> 00:25:05.000 Am I enjoying this like? I want you to almost play like food network personality. 00:25:05.000 --> 00:25:10.000 And just really describe it. So we want to do that. And then we want to do it again. 00:25:10.000 --> 00:25:16.000 When we get to like I don't know. Halfway through our meal and ask ourselves, Okay, how does it taste now? 00:25:16.000 --> 00:25:17.000 Okay. And then we're going to do it. Towards the end of the meal. 00:25:17.000 --> 00:25:19.000 When we feel like, okay, I think I've had enough. 00:25:19.000 --> 00:25:29.000 We're going to evaluate it again, and what you'll notice many times is that the taste of the food be intensity of the food is likely going to change throughout the meal. 00:25:29.000 --> 00:25:41.000 Okay, because we, there's something called sensory specific society, where, when something is new, we feel like this is exciting. 00:25:41.000 --> 00:25:46.000 I want more of this, but the more that we have it, the more we're kind of like me. 00:25:46.000 --> 00:25:50.000 It's fine, right? And that happens throughout a meal. 00:25:50.000 --> 00:25:54.000 That's also part of what we teach in Stage 4, how we break our food rules. 00:25:54.000 --> 00:26:05.000 We continue to eat that food and then it's just kind of like it's an ice cream, not a big deal anymore. It doesn't mean it's not delicious, but it's just not as like Whoa mind-blowing right? 00:26:05.000 --> 00:26:31.000 So doing that exercise can be also a way for us to gauge our fullness and satisfaction with food, and and like, so that could be our in within that if we're thinking about, the food gets less intense, our kind of drive our mindfulness right our attention towards the food can kind of waiver if it's 00:26:31.000 --> 00:26:33.000 not as Whoa! That's really delicious, right? So keeping tabs on that can also be an interesting fullness. 00:26:33.000 --> 00:26:46.000 Queue, and then we talk a lot about practical hunger, but we don't as often talk about practical fullness. Okay? 00:26:46.000 --> 00:26:47.000 And I actually had the 6 happen to me at breakfast this morning. 00:26:47.000 --> 00:26:57.000 I ate to. I didn't have any more phone with cues I ate to. I didn't have any more phoneless cues or any more hunger cues. 00:26:57.000 --> 00:26:58.000 I was like, I'm I'm on the fullness side of things. 00:26:58.000 --> 00:27:03.000 But when I thought about it, and I had a few back-to-back meetings this morning, I was like, you know, what. 00:27:03.000 --> 00:27:04.000 I don't think that this amount of energy is going to power me through those meetings right? 00:27:04.000 --> 00:27:16.000 I think I'm gonna need a little bit more. So I ate a little bit more to where I was like, okay, I feel like this is gonna power me through. 00:27:16.000 --> 00:27:22.000 Get me through them. So sometimes with our fullness, we might use a little bit of practical fullness. 00:27:22.000 --> 00:27:29.000 And other example could be. If you let's say Pasta, okay, let's say we sit down to a big old plate of pasta, and we just keep eating. 00:27:29.000 --> 00:27:39.000 It's delicious. And when we finally reach what we feel like is falness. 00:27:39.000 --> 00:27:47.000 We realize like, Oh, my gosh! Like 20, min after I feel so full and I feel like this is like a common thing like I feel full in the moment. 00:27:47.000 --> 00:28:00.000 But then, after I feel overleaf and like I said, you might notice that this happens with certain types of foods and that could be something where you start to gauge like, okay, I know that I could keep eating right now. 00:28:00.000 --> 00:28:11.000 But I know that this kind of delayed onset for me typically happens so sometimes we may just be practical, and it's not at a restriction right? 00:28:11.000 --> 00:28:13.000 And I think that's a really important thing to note. 00:28:13.000 --> 00:28:18.000 With that you have permission to eat an entire pan of pasta. If you want. 00:28:18.000 --> 00:28:26.000 But how much typically feels good to you? Right? And this is something that you're probably not going to know right off the bat and hit the nail on the head. 00:28:26.000 --> 00:28:32.000 This is something that can take time to kind of play around, and absolutely yes, it can change day-to-day. 00:28:32.000 --> 00:28:37.000 But typically there'll be some amounts that you know what like putting that much on my plate typically doesn't feel good. 00:28:37.000 --> 00:28:44.000 And you know what if you want more, you can absolutely go back for it, or if you get to the moment, and you're like, no, I'm good. 00:28:44.000 --> 00:28:46.000 You can leave some on your plate. So sometimes it's just a period of refinement. 00:28:46.000 --> 00:28:55.000 But I'll you all kind of hear, because I I was really thinking about this, because guys, my meals like never last 20 min. 00:28:55.000 --> 00:29:05.000 I don't know about you guys, but I feel like in today's age, a lot of times were doing one thing after another and rarely will I make it 20 min to a meal. 00:29:05.000 --> 00:29:07.000 I was thinking about this as I was eating dinner with my husband, and it just feels like it was just like done right. 00:29:07.000 --> 00:29:16.000 So it doesn't mean that you have to extend your meals to 20 min. 00:29:16.000 --> 00:29:21.000 We have a variety of mechanisms that can kind of take place into that, so I hope that was helpful. 00:29:21.000 --> 00:29:26.000 So, then, that brings me to the second tap. 00:29:26.000 --> 00:29:34.000 The topic that I wanted to talk about today, which we kind of talked about in the question that was submitted on emotional eating. 00:29:34.000 --> 00:29:42.000 Because, like I said, this is also something I feel like I have been experiencing, and emotional eating is not bad. Right? 00:29:42.000 --> 00:29:45.000 You absolutely can. I think that it's important to understand. 00:29:45.000 --> 00:29:51.000 Why am I doing this? And like I said earlier, what I'm expecting the food to do. 00:29:51.000 --> 00:29:57.000 Because the reality is a lot of it's times when we think about emotional eating, we want it to escape. 00:29:57.000 --> 00:30:02.000 We want it to give us a pick meup, but is, you know, the in my case, Nutella, going to fix your bad day if you eat a past fullness. 00:30:02.000 --> 00:30:11.000 No, it's probably just gonna make it worse, right? But does that mean you can't eat them? 00:30:11.000 --> 00:30:16.000 Nutella absolutely not have some, but be mindful of again. 00:30:16.000 --> 00:30:24.000 Am I still enjoying this? Is this still tasting good and you'll start to be able to kind of gauge that. 00:30:24.000 --> 00:30:31.000 And sometimes you might even notice that as you start to eat the things you're kind of like. 00:30:31.000 --> 00:30:32.000 This isn't as delicious as I wanted. This actually isn't doing it for me. 00:30:32.000 --> 00:30:34.000 I'm more so liked the idea of it, and I think that's something to. 00:30:34.000 --> 00:30:43.000 Sometimes we like the idea of oh, this is, gonna give me a comfort. 00:30:43.000 --> 00:30:44.000 But does it actually in the moment? Right? Is it actually as delicious sometimes? 00:30:44.000 --> 00:30:56.000 Yes, it is, but sometimes it's also it's also not so like, I said emotionally. Eating is not a bad thing. 00:30:56.000 --> 00:31:04.000 It's a spectrum right? Enjoying cake at a birthday party when you're not necessarily hungry, is also a form of emotional eating, but that doesn't mean we shouldn't do that. 00:31:04.000 --> 00:31:07.000 It just depends on why we're doing it and what we expect. 00:31:07.000 --> 00:31:15.000 The outcome to be, okay. And we're not going to be perfect at this. 00:31:15.000 --> 00:31:19.000 We're absolutely not going to be perfect at this. There might be some times where you realize. 00:31:19.000 --> 00:31:20.000 Yeah, I did eat a little bit emotionally. There, okay, noted for next time. 00:31:20.000 --> 00:31:29.000 Right, even I. To this day will still sometimes eat past fullness emotionally. 00:31:29.000 --> 00:31:34.000 And again, it's like, Okay, you know what? Maybe that's a sign that like, I'm feeling really emotional. 00:31:34.000 --> 00:31:38.000 What can I do for me to cope with this emotion? 00:31:38.000 --> 00:31:45.000 Right shelly. I love that light bulb moment, she says, liking the idea of it more than the reality. 00:31:45.000 --> 00:31:50.000 This was, and this can also be applied to, as you break your food rules for me. 00:31:50.000 --> 00:31:54.000 I always talk about. You know, guys know those cookies of the grocery store like the Loft House cookies. 00:31:54.000 --> 00:31:55.000 They're like sugar cookies. They have the frosting on top. 00:31:55.000 --> 00:32:09.000 They come in like every single color, for every holiday. For me those were a food that everyone brought to like potlucks or work work events, and I those are a big food rule, food to me, and I would binge those those cookies. 00:32:09.000 --> 00:32:14.000 But when I actually allowed myself to taste them, I was like I liked the idea of these cookies. 00:32:14.000 --> 00:32:22.000 I liked the idea that they looked like bright colors. I liked the idea that they were typically at parties, and they seemed fun. 00:32:22.000 --> 00:32:27.000 But when I actually ate them for me personally, I didn't love the taste right. 00:32:27.000 --> 00:32:30.000 So I just think that's something interesting to think about. 00:32:30.000 --> 00:32:31.000 Do I like the idea of eating this giant plate, pasta, or do I actually like the pasta? 00:32:31.000 --> 00:32:39.000 Sometimes it can be both, sometimes it absolutely can be, but I think that could be just such an interesting thing to just kind of keep tabs on. 00:32:39.000 --> 00:32:49.000 What foods do I actually like? And which foods do I more so like the idea of very good question. 00:32:49.000 --> 00:32:58.000 Okay. The last thing that I wanted to say is, it's it's important to start to notice your red flags, and I'll tell you what I mean by this. 00:32:58.000 --> 00:33:12.000 You'll start to notice that certain things might. You might do certain things as other things are arising. 00:33:12.000 --> 00:33:25.000 So what I what I mean by this is that you may start to see patterns emerging in yourself when I am really, for example, if I'm really really struggling with my fullness cues right? 00:33:25.000 --> 00:33:29.000 I am just having a really hard time focusing my fullness Cues. 00:33:29.000 --> 00:33:32.000 Maybe you're having a really stressful time at work right? 00:33:32.000 --> 00:33:33.000 So that's what I mean. Like you start to correlate 2 things together. 00:33:33.000 --> 00:33:50.000 Maybe it is. I start to get really bad. Bod Image, when I am not getting enough sleep try the more that you can see like what is causing this, the better. 00:33:50.000 --> 00:33:58.000 And this can we can do this? Yes, in relation to food, in relation to body image, it could also be. 00:33:58.000 --> 00:34:01.000 Who have I been around right? Is there someone I've recently spent time with that makes me feel maybe they're not even doing anything wrong. 00:34:01.000 --> 00:34:06.000 They're doing. You're doing some comparison to them. 00:34:06.000 --> 00:34:18.000 But trying to figure out. Is there any correlation to what I'm experiencing right now, or my act, or my habits, and something else? 00:34:18.000 --> 00:34:33.000 And this has come up for me, because don't laugh at me, you guys, I have, whenever I feel like I'm very just stressed or I feel burnt out, or I feel just emotional. 00:34:33.000 --> 00:34:34.000 One of my coping mechanisms is going to reality. 00:34:34.000 --> 00:34:46.000 TV, and I will. I, you know, watched all the real housewives seasons, and recently I've gone, like all in I'm very cavalieri, it's just watching what I'm not typically a big huge like reality. 00:34:46.000 --> 00:35:02.000 TV person. But I find that whenever I notice myself really gravitating towards reality TV, I might be a little burnt out in other areas of my life. 00:35:02.000 --> 00:35:13.000 And this is my like escape. So I just think there's, I guess, my point in saying all of this is, there's so much power in understanding yourself and understanding your tendencies, and you'll start to notice these different things, to correlate with each other. 00:35:13.000 --> 00:35:36.000 Like I said a lot of times. Body image will correlate to other stressors in our life a lot of times, body image will correlate to other areas of her life, feeling out of control if you're feeling like life is super chaotic at work. 00:35:36.000 --> 00:35:42.000 Or you feel like you know, anything like that. The the kids schedules are taking over. 00:35:42.000 --> 00:35:49.000 I don't have any time. Sometimes we start to zone in on food or our body as a way to feel some sort of control. 00:35:49.000 --> 00:35:56.000 So maybe it's my food rules and that food police voice really pops back up when I feel like everything's out of control. 00:35:56.000 --> 00:36:04.000 Everything's caddy. It could be as simple as when my kitchen is messy. 00:36:04.000 --> 00:36:16.000 I feel like overwhelmed by making food, or I feel like I am drawn to eating those more comfort foods because I get stressed out every time I go into the kitchen right? 00:36:16.000 --> 00:36:23.000 And you might not know like I said, all of this work, all of this intuitive eating work takes time to learn these things. 00:36:23.000 --> 00:36:28.000 So it's a it's okay. If you're on this call or you're listening to the replay and you're like, I don't know. 00:36:28.000 --> 00:36:35.000 Those correlations, colleen, that's okay. But just starting to try to tune into them and get curious, you're gonna start to be able to pick up on these things. 00:36:35.000 --> 00:36:41.000 And it might not be that like, okay, cool. I made this correlation. 00:36:41.000 --> 00:37:01.000 It's fixed. What can happen is the next time that I notice this correlation, I'm going to be able to act on it faster and actually help the root cause of what is actually happening and going on in this moment, and then that just kind of every time it happens you get faster. And faster. 00:37:01.000 --> 00:37:16.000 You got better at reacting to it. It's not necessarily that it's going to go away but you'll start to see that coping mechanism for what it is, which is not necessarily a productive coping mechanism, but rather something that you just a habit or pattern that you just kind, of 00:37:16.000 --> 00:37:21.000 fell into, so like I said, I just think there's so much power in knowing yourself. 00:37:21.000 --> 00:37:36.000 Your tendencies, even your personality, if you have never taken an eniogram test, I think it is so fascinating if you just type in, I think Eniogram instute. It's kind of like a personality test, you're gonna feel so seen when you get your results. It's kind of kind. 00:37:36.000 --> 00:37:37.000 Of scary, but also super fun, and I do think it can help you understand just your emotions, which all tie into intuitive eating. 00:37:37.000 --> 00:37:51.000 Our food, choices, all of those things. So, yeah, that's just the couple of the topics that I wanted to chat about today. 00:37:51.000 --> 00:37:55.000 I hope it was helpful I would love to hear if any of them resonated with you. 00:37:55.000 --> 00:38:11.000 If there was anything that kind of stuck out to you on this call, but with that, guys like I said, we only had one question submitted I hope you also have loved the food variety challenge like I said at the beginning, we're doing a food variety challenge. 00:38:11.000 --> 00:38:14.000 If you're not aware of it, just go to login to the membership site. 00:38:14.000 --> 00:38:18.000 It's right on your dashboard when you log in, you can click and learn more. 00:38:18.000 --> 00:38:22.000 I've loved seeing everyone getting creative with their different food choices and just trying things out of the box, and we have another challenge coming up next month. 00:38:22.000 --> 00:38:33.000 So I'm super super excited about that. So thank you guys so much for joining me today. 00:38:33.000 --> 00:38:38.000 Thank you to all of our new members. I hope this was helpful for you, and just know that you are. 00:38:38.000 --> 00:38:44.000 We're so happy that you're here. And every week this community shows up for each other, and it truly is just the most supportive, amazing community. 00:38:44.000 --> 00:38:57.000 So you're so welcome