158. Group Coaching July 19th

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 27:50 - Is allowing yourself this permission in the beginning of the intuitive eating journey, so that you'll eventually become habituated to foods that you have a history of binging on, or is it later in the stages that you allow yourself this unconditional permission? 35:19 - I think I’m full in the moment, but after 30 minutes or so I realize I’ve eaten a little too much. Not stuffed, but just a feeling that my body just needs a little less. Should I put smaller portions on my plate, then pause and really tune in before I go back? Set a timer to eat slower? 39:45 - I am learning my cues and slowly slowly allow myself to break some food rules. I need some help. 00:00:01.000 --> 00:00:00.000 Cool. 00:00:00.000 --> 00:00:06.000 Hello everyone! All righty, we're gonna go ahead and hit. Here we are going to PIN my video. 00:00:06.000 --> 00:00:12.000 We're gonna get everything all set up so we can get this show Roland. Okay guys, hello. 00:00:12.000 --> 00:00:26.000 I am gonna go ahead and open the chat here. I would love for anyone who is new if this is your first group coaching session whether you are a brand spanking new member whether you have been around here for a while. 00:00:26.000 --> 00:00:28.000 Go ahead and throw it in the chat. Hello, Anna. I'm excited to see you here today. 00:00:28.000 --> 00:00:37.000 We're gonna go ahead and let Courtney in. Let everyone here, Deanna, it's your first session and you're new. 00:00:37.000 --> 00:00:46.000 Welcome. I am excited for today's session. We, I'll let you look blah blah blah. 00:00:46.000 --> 00:00:55.000 Let you know a little bit about what to expect for everyone who is new. If you've been a member for a while, you know how this goes, but I'm excited today. 00:00:55.000 --> 00:01:00.000 We have our questions that were submitted. They're a little bit lighter so we might have some time at the end if there are any other questions that you guys have. 00:01:00.000 --> 00:01:23.000 That you want me to answer but If you guys are new, the way that these sessions work is we have kind of the same format every time we start off doing a little bit of a reflection together and then I will typically have a topic that I just kind of wanna talk about or remind people about and I really like today's. 00:01:23.000 --> 00:01:44.000 And then we get into the different questions that were submitted. So if you ever have a question that you want specifically answered on group coaching, you can find the form in the Facebook group or I'm sorry not on Facebook in the membership site right under the coaching and events tab you can submit any questions. 00:01:44.000 --> 00:01:51.000 You can do it anonymously. I won't say your name, you can say your name if you'd like, but you don't have to and you can always yes submit questions into the Facebook group. 00:01:51.000 --> 00:02:01.000 Myself, Nicole is the other dietitian here. We are in the Facebook group, mainly in Cole. 00:02:01.000 --> 00:02:16.000 She's like the Queen of the Facebook group. You can get a lot of questions answered there. You can get a lot of advice from the members but these are coaching sessions were able to get into a little bit more detail on the questions and just kind of talk through. 00:02:16.000 --> 00:02:32.000 Specifically a little bit of back and forth in the Facebook group. It's a lot of we'll give some advice but here we're able to kind of approach things from a little bit of a different perspective and say kind of these like if this then this if this then this we're just able to talk through things a 00:02:32.000 --> 00:02:34.000 little bit more. So you can always submit any questions throughout the week. The form is always linked there and then we answer them. 00:02:34.000 --> 00:02:47.000 Okay? So it is also first come first serve so we will get through the questions that we had submitted today but it is always best to. 00:02:47.000 --> 00:02:54.000 Once you have your question, throw it in there, submit it and we get through as many as we can during these sessions. 00:02:54.000 --> 00:03:24.000 Okay. Welcome to everyone who is new. Absolutely love it. Okay, so the first thing that we start with is a reflection and I recommend doing this whether you are brand new. 00:04:07.000 --> 00:04:24.000 I always say, especially I know we have some new members who are just starting out because when we start out, it can feel like, this is a lot of work, right? 00:04:24.000 --> 00:04:27.000 Going from my diety self to a life of no food rules, that's that's a pretty big jump, right? 00:04:27.000 --> 00:04:32.000 That's gonna take a lot of learning and that's true. And one thing about the society is we always work off of small baby steps, right? 00:04:32.000 --> 00:04:42.000 And we have to notice the small baby steps that we are taking. And one thing that I always always say is it's less about where you're currently at. 00:04:42.000 --> 00:04:51.000 Maybe you are like, I'm just at the beginning of this process, right? It's less about where you're currently at and it's more about the path that you're on and where you're going and if that path is in the right direction. 00:04:51.000 --> 00:05:10.000 So that's what we want to focus on here and based on human behavior change psychology when we can look back on the wins we are gonna want to get more of those wins right we see our progress we're motivated and we want to do more of that. 00:05:10.000 --> 00:05:14.000 So go ahead and I'll read through some of the wins that you guys have here but Just think about a win that you've had in the past week. 00:05:14.000 --> 00:05:37.000 And then we are going to flip it and we're going to think about maybe something that didn't go so well this past week right and we always do this to understand okay what do I need to work on this week because one thing we really want to avoid is telling ourselves I need to do better or I need to be more 00:05:37.000 --> 00:05:41.000 intuitive because what does that mean right or even if it's something as like I did not have very good self-care last week. 00:05:41.000 --> 00:05:51.000 What does that mean? Okay, get very, very specific on this. And again, just like we all had to win, we all have something that we can work on, okay? 00:05:51.000 --> 00:06:04.000 And that can be something food related that might be, you know what, at dinner, I feel like I just keep eating past fullness. 00:06:04.000 --> 00:06:16.000 I am really struggling with that. So you know what I'm gonna do this week? I'm going to really take a pause in the middle of a meal and see if I can't notice how my fullness level has changed, right? 00:06:16.000 --> 00:06:21.000 How does my stomach feel? How does the taste of the food? We want to get very specific on those things. 00:06:21.000 --> 00:06:27.000 But it could maybe it's also something that's not food related, right? Maybe it's, you know what? 00:06:27.000 --> 00:06:33.000 My week was bananas last week. It was so busy and I just need something to relax, right? 00:06:33.000 --> 00:06:56.000 What are you gonna do next week to make that happen. I'll give you a real life example of mine of last week was I noticed that I had talked about this in one of my emails and on my Instagram stories that I was just packing my to-do list like insanely full and I realized it was kind of I just 00:06:56.000 --> 00:07:02.000 felt exhausted it was all stuff I wanted to do house projects you guys know I love house projects but it was exhausting and I needed something that wasn't productive. 00:07:02.000 --> 00:07:17.000 So I had to intentionally plan in time to bake a cake. I told myself that was my goal of the weekend because I knew that was gonna help give me the space, help me feel. 00:07:17.000 --> 00:07:21.000 Rejuvenated, help me feel like I had a break. So that's what I did. 00:07:21.000 --> 00:07:26.000 I got very specific. I didn't say I'll take some rest this weekend because I know myself. 00:07:26.000 --> 00:07:32.000 I'm probably not going to, right? Having to actually plan in and get very specific about those things is very, very important. 00:07:32.000 --> 00:07:42.000 So that's just kind of one thing, one example. I guess it kind of is food-related because I ended up making a, but it stemmed from a non-food related activity. 00:07:42.000 --> 00:07:58.000 And that's just a reminder which we're gonna get into in a second of how. We wanna think about our intuitive eating skills on a holistic level and I don't mean that in terms of like holistic nutrition and whatnot. 00:07:58.000 --> 00:08:08.000 Truly like ourselves as a whole and all of the components that go into our lives those are all gonna play a role. 00:08:08.000 --> 00:08:15.000 I'll say that we're gonna get to it in a second but I'm gonna go ahead and read some of the wins and working on that you guys have here if you're a new member maybe this will spark some inspiration from you and it's always just good. 00:08:15.000 --> 00:08:21.000 It feels super encouraging for us to go through it together. So Rochelle, Rochelle, you are fabulous girlfriend. 00:08:21.000 --> 00:08:34.000 Win is a work brought in bagels this morning for my birthday yesterday. A happy belated birthday. 00:08:34.000 --> 00:08:38.000 I decided II enjoyed one, sat on it for an hour and decided I wanted a bit more so I had another half and felt happy without being overly full. 00:08:38.000 --> 00:08:50.000 Love that. Anna started stage 3. Caroline says my win was making time for this coaching call even with a busy schedule. 00:08:50.000 --> 00:08:51.000 It's a small win but it's something I'm working on focusing on taking time to taste my food and trusting the process. 00:08:51.000 --> 00:09:09.000 Love it. And with these calls, even if you just have them on and you just listen, I talk through everything you guys so don't worry about that you can always if you can't make them, listen to them on our private podcast. 00:09:09.000 --> 00:09:17.000 Everything's linked in the coaching tab of the membership site. But I'm, they're just, I'm not gonna like you guys if you are listening to the replay of this. 00:09:17.000 --> 00:09:22.000 It's just a different energy when you're on live so I'd highly recommend trying to join us on one of them. 00:09:22.000 --> 00:09:26.000 Courtney says when I went on vacation and didn't stress about food and felt suffering, I love that. 00:09:26.000 --> 00:09:31.000 Julia! Julia says I'm going going out of town this weekend and leading up to it. 00:09:31.000 --> 00:09:35.000 I haven't wanted to diet or a and I'm just excited for the trip. So good. 00:09:35.000 --> 00:09:53.000 Anna says enjoyed a nice lunch eating a full plate with my husband and son. First time in a long time that just warms my heart so so much Mary says when is feeling comfortable oning my hunger and fullness for the most part. 00:09:53.000 --> 00:10:05.000 I love that you use the words for the most part. You guys, those words are life-changing and I want everyone to remember those because we're not going to be perfect, right? We're not. 00:10:05.000 --> 00:10:11.000 Yesterday at lunch, I ate, I thought that I, you know, heavy into a good fulness. 00:10:11.000 --> 00:10:20.000 I came down to finish the work day out and I was like Maybe I ate a little bit past Foulless. I'm feeling kind of full, right? 00:10:20.000 --> 00:10:28.000 That's okay. Didn't beat myself up about it. I did make notice of that today for lunch I was you know the mouth that I ate yesterday it felt like a little a little much. 00:10:28.000 --> 00:10:33.000 So let me just be a little more mindful of how much of eating and I'm feeling good today, right? 00:10:33.000 --> 00:10:39.000 It's okay. We're not gonna be perfect. We just want to reflect on what felt good, what didn't and we just adjust and do our best as we go. 00:10:39.000 --> 00:10:52.000 So I love that. Elizabeth says when was eating breakfast every day and my working on is drinking more water but I need to up that further and maybe fill my bottle twice more. 00:10:52.000 --> 00:11:05.000 DAY. Samantha says win for the last several days. I've been consistently working on getting all 3 macronutrients at meals, love it. And my gosh, you guys are on fire today. 00:11:05.000 --> 00:11:08.000 Mary says working on managing my wine consumption to aid my sleeps that is such an interesting one and a very good one. 00:11:08.000 --> 00:11:16.000 Courtney says after eating out so much over the past couple of weeks, I want to get back into cooking. 00:11:16.000 --> 00:11:22.000 I love to cook and trying 2 new recipes this week. Oh, Cney, you are on fire too, girlfriend. 00:11:22.000 --> 00:11:37.000 I feel like I we so often hear in terms of like let's say you were on vacation right and I was doing so much, ordering food or maybe eating more of the soul nourishing foods. 00:11:37.000 --> 00:11:48.000 We can feel like our old diet mind kind of come in and say like, oh, we gotta get back on track. 00:11:48.000 --> 00:11:58.000 And I would caution you to. Kind of turn away from that voice. And here's, let me clarify that. 00:11:58.000 --> 00:12:03.000 We don't want to feed into it, but we want to get curious about that voice, right? 00:12:03.000 --> 00:12:25.000 Because we don't want to have that kind of be, our body is so used to us talking in that our body and our brain is so used to us talking in that way if you're saying you know what I've enjoyed this food I don't feel guilty over it but my body is craving you know maybe just a little bit 00:12:25.000 --> 00:12:35.000 more veggies or maybe just some lighter things. We don't want to kind of be like, oh my gosh, I shouldn't do that in turn to a rebellious nature, right? 00:12:35.000 --> 00:12:45.000 That's something I feel like can be so easy to fall into in the intuitive eating world is just kind of like I said, shutting up that voice and turning and rebelling against it. 00:12:45.000 --> 00:12:55.000 We don't want to rebel against it. We want to turn down the volume on it and say, you know what, that talk, it doesn't really serve me anymore. 00:12:55.000 --> 00:13:02.000 So I'm gonna lean into me and I'm gonna lean into what is gonna make me feel good and I love how you're saying, Courtney. 00:13:02.000 --> 00:13:10.000 I want to get back into cooking, not because I have to, not because I should because I want to and I also love how specific you got. 00:13:10.000 --> 00:13:19.000 I'm gonna try 2 new recipes this week. Absolutely love it. Julia says, my working on is planning rest into my days. 00:13:19.000 --> 00:13:26.000 Love, love that. Deanna says today I had a win. It came from me trying to work on eating past fullness. 00:13:26.000 --> 00:13:29.000 I realized that it came from me trying to work on eating past fullness. I realized today that it's very hard for me trying to work on eating past fullness. 00:13:29.000 --> 00:13:31.000 I realized today that it's very hard for me to leave things on my plate, but at lunch I really tried. 00:13:31.000 --> 00:13:41.000 I ended up only leaving a few bites on my lunch when I still could have stopped sooner, but I will take it because it was hard and I did it. 00:13:41.000 --> 00:13:54.000 That is a huge, huge win there and sometimes it can feel sometimes that can be a really good stretch if you are someone who struggles with always cleaning their plate. 00:13:54.000 --> 00:14:01.000 One thing that you can do is to just say, I'm gonna intentionally leave just a couple, maybe it's like 2 Byte on my plate. 00:14:01.000 --> 00:14:09.000 It doesn't mean that you can't go back and eat those bytes, okay? But here's what I want you to do. 00:14:09.000 --> 00:14:14.000 I want you to just sit with it. Okay? So if you are someone who says I continually eat past fullness. 00:14:14.000 --> 00:14:24.000 I know that I'm eating more than what my body needs. It doesn't feel good. What you can do is like I said just intentionally leave a couple bites on your plate and just sit with it. 00:14:24.000 --> 00:14:35.000 What feelings come up? What emotions come up, right? Why do we do we want the food and just kind of sitting with that a little bit? 00:14:35.000 --> 00:14:47.000 And just feeling it, right? Because so often we are an autopilot and we just kind of go through finishing our play and we keep telling ourselves I quote unquote should have stopped sooner, right? 00:14:47.000 --> 00:14:59.000 Or I, my body didn't need all of that. And sometimes we are almost fearful of what's gonna happen when we do leave food on our plate. 00:14:59.000 --> 00:15:02.000 We feel like I'm gonna feel all these things. I'm gonna really, really want that food. 00:15:02.000 --> 00:15:11.000 I'm gonna feel, you know, pulled to it or whatever the emotions. I mean, if you're scared that I'm gonna want the food sometimes just Sitting with that can be super helpful. 00:15:11.000 --> 00:15:20.000 So I love that. Anna says goal is to not cut out food. It's starting stage 3 and the goat kicked in. 00:15:20.000 --> 00:15:25.000 You got this, Anna. Remember, your body deserves to be fueled. It deserves to be fueled no matter what. 00:15:25.000 --> 00:15:35.000 So love that. Rochelle's working on is some food rules I thought I'd broken have been cropping up over the summer so I'm working on reviewing the stages and exploring the why. 00:15:35.000 --> 00:15:51.000 I love this. You guys are, I love how chatty you guys are today. This is I've seen this a couple times lately in the Facebook group about going back to the videos and rewatching them. 00:15:51.000 --> 00:16:01.000 And I think this is such a great thing to bring up specifically in the summer. You might notice that some food rules do kind of come back, right? 00:16:01.000 --> 00:16:07.000 And typically, I always, if you've been around, you might notice that some food rules do kind of come back, right? 00:16:07.000 --> 00:16:14.000 And typically, I always, if you've been around here for a while, you know, I typically say what has changed, right? Because there's likely a trigger for that and the trigger might be summer. 00:16:14.000 --> 00:16:33.000 The trigger might be seeing more people wearing clothes that might you know be more exposing than in the winter months and it doesn't mean that you're starting from square one you have so much under your belt so much learning and I think that's just important to know that sometimes we just need a refresher right and that's okay 00:16:33.000 --> 00:16:44.000 and most members are gonna go through the videos more than once whether it's for a just refresher whether it's for they feel like I'm just going through a really tough time and I feel like some stuff is kind of creeping out again. 00:16:44.000 --> 00:16:58.000 It's not bad. It's not wrong. So I love that. And lastly, Courtney says, Working on trying to lower blood sugar in cholesterol, without dieting it's difficult to balanced doctors but I'm learning as I go love this question. 00:16:58.000 --> 00:17:10.000 You're gonna love the resource. We have a blood sugar workshop and a cholesterol workshop that's gonna go hand in hand with all of the materials that you're gonna go hand in hand with all of the materials that you're gonna learn in the society. 00:17:10.000 --> 00:17:15.000 Stage one we talk a lot about the materials that you're gonna learn in hand with all of the materials that you're gonna learn in the society. 00:17:15.000 --> 00:17:19.000 Stage one, we talk a lot about weight and health and our behaviors. So I'd focus your energy there. It's gonna be super helpful for you. 00:17:19.000 --> 00:17:25.000 Okay. Cool, I'm gonna take a sip of coffee here you guys before it gets cold. 00:17:25.000 --> 00:17:30.000 Okay, okay, so before we get into the questions, I just wanted to talk about a topic that I just thought might be helpful for everyone. 00:17:30.000 --> 00:17:46.000 So. What I want everyone to do right now is I want you to think about the things in your day-to-day life that make you feel good. 00:17:46.000 --> 00:17:55.000 This that make you feel good that make you feel like you know what I've got my life together or you know what I feel like I'm doing really well mentally, right? 00:17:55.000 --> 00:18:03.000 This does not have to be related to food. This was actually inspired by a conversation that I had with Nicole, the other dietitian in the society. 00:18:03.000 --> 00:18:10.000 Last week. So shout out to Nicole for, inspiring this. Because, so I just want you to kind of think about that. 00:18:10.000 --> 00:18:20.000 You can throw it in the chat if you're listening to the replay of this. I want you to just think about some things that just may and I'll give you some of my examples too of things that just make me feel like, okay, you know what? 00:18:20.000 --> 00:18:28.000 I'm setting myself up for a good day, right? Some of the ones for me are I do like to put makeup on every day. 00:18:28.000 --> 00:18:31.000 I feel like it just gives me a little pep in my step. It's something that I do for me. 00:18:31.000 --> 00:18:39.000 And it just, you know, it's something I like to do. Something else that I like to do is to you know do something with my hair. 00:18:39.000 --> 00:18:50.000 Just kind of get myself ready. I find that that just really helps kind of like make me feel like I'm ready to take on the day, right? 00:18:50.000 --> 00:19:06.000 Some other things for me that I know correlate to me feeling my best in being able to show up in life as my best are in the morning I do my journaling and then I will do the calm app. 00:19:06.000 --> 00:19:10.000 Okay, I love if you haven't done the column app, I love it. I just do the daily column. 00:19:10.000 --> 00:19:16.000 Those things super helpful. Another thing that's helpful for me is making my batch of overnight oats for the week. 00:19:16.000 --> 00:19:36.000 Just makes my mornings run super smoothly. Love that. So those are just a couple of things that I do some of them are food related some of them are not so just kind of thinking through some of those things that, you know what, this makes me feel good throughout the day. 00:19:36.000 --> 00:19:56.000 Now I ask you to think about those things. Because when we have these instances where something feels hard, whether it is listening to my body feels hard, whether it's body image feels hard, whether it's You know, I feel like my food rules are kind of popping out, whatever it is. 00:19:56.000 --> 00:20:01.000 I want you to go back to that list of things that you said and are you doing those things, right? 00:20:01.000 --> 00:20:12.000 Because so often when Those things kind of. Slack is when a lot of this other stuff can come back up. 00:20:12.000 --> 00:20:13.000 So you could, I would encourage everyone today to kind of just kind of make like a checklist of things. 00:20:13.000 --> 00:20:26.000 Now this does not have to be something that you make yourself do every single day. I don't journal and do the column app every single day, right? 00:20:26.000 --> 00:20:36.000 I did notice that the past couple days, Monday and Tuesday, I didn't do it and this morning II told my husband I said. 00:20:36.000 --> 00:20:47.000 I feel like today's a crack deck day and he was like what and I said I feel like I'm a cracked egg and I just need to be much more careful with myself today so that I don't break, right? 00:20:47.000 --> 00:20:54.000 And so with that, I knew that, you know what, why am I feeling this way? Maybe because I haven't done these things in the past couple of days. 00:20:54.000 --> 00:21:12.000 So I made time to do them this morning and I feel a million times better, right? So just kind of having that checklist and like I said, it doesn't even mean that you need to physically keep track of am I doing these things that make me feel it could be like you said brushing your hair it could be I 00:21:12.000 --> 00:21:18.000 like to drink a it could be I like to drink a cup it could be something I know we talked about hydration. It could be something. I know we talked about hydration. 00:21:18.000 --> 00:21:22.000 I like to typically drink maybe I know we talked about hydration. I like to typically drink maybe 2 of my water bottles a day, I like to typically drink maybe 2 of my water bottles a day just throwing something out there. 00:21:22.000 --> 00:21:27.000 And maybe 2 of my water bottles a day just throwing something out there. And maybe you know what? I haven't even been carrying something out there. And maybe you know what? 00:21:27.000 --> 00:21:35.000 I haven't even been carrying my water bottle with me no wonder maybe I feel kind of like a right so just being able to have this list of things and to say Okay, have I been doing these things? 00:21:35.000 --> 00:21:47.000 You don't need to know how often, you know, just kind of a look back of have they been things that I've been doing recently or not, you might look and be like, I didn't even realize I hadn't been journaling. 00:21:47.000 --> 00:21:48.000 The last of my journals was last week, right? Okay, so I'm gonna make that a priority. 00:21:48.000 --> 00:21:56.000 So I just encourage everyone today to just kind of think through some of those things and make yourself your own. You can call it whatever you want. 00:21:56.000 --> 00:22:13.000 You can call it a self-care list. I think it can be called like a basic needs of like this is these are the basic things that I need to feel like a human to feel like myself, right? 00:22:13.000 --> 00:22:22.000 And when we think about Maslow's hierarchy of needs, that's, you know, the basic things, right? 00:22:22.000 --> 00:22:28.000 We don't, I want to encourage you guys when you do this activity. Don't think aspirational. 00:22:28.000 --> 00:22:37.000 Okay, I don't want to think aspirational. Okay, I don't want you to say I want to be the type of girl who drinks a lemon water first thing in the morning because she has to be the type of girl who drinks a lemon water first thing in the morning because she has before she has coffee. 00:22:37.000 --> 00:22:41.000 right? That's never gonna be the type of girl who drinks a lemon water, she has coffee, right? 00:22:41.000 --> 00:22:46.000 That's never gonna be me, right? I can tell you that right now. The first thing that touches my lips is coffee, right? 00:22:46.000 --> 00:22:57.000 That's never gonna be me, right What I potentially love to be the kind of person who, yes, drinks, you know, some hydration in the morning, it's just not gonna happen, right? 00:22:57.000 --> 00:22:58.000 Or I'm also not someone who enjoys. You know, yoga, right? 00:22:58.000 --> 00:23:11.000 I'm just really not. So I wouldn't put something like that on my list of saying I like to de-stress with yoga or I would like to be that person. 00:23:11.000 --> 00:23:21.000 I want you guys to be very, very raw and real with yourself about this. And make sure that like I said, it's things that we're actually doing things. 00:23:21.000 --> 00:23:35.000 It's okay to be aspirational and to say like I know journaling helps me. I would like to do that more or I would like to see if that helps me but I want to make sure that you have a couple things that you're already doing or that you already know that you have a proven track record with. 00:23:35.000 --> 00:23:55.000 Yes, you can absolutely add to it, but we don't want to just have all of those like I wish I was this type of person because you're you right and that's an amazing thing in itself so I would love to hear if you guys have any of your things your basic I like to call them kind of your basic 00:23:55.000 --> 00:24:08.000 needs. You can call them self-care, whatever it is, but just some of those things that this, this is something you could also add to your weekly review where we talk about like the win, the working on, how did I do with my basic needs kind of things, right? 00:24:08.000 --> 00:24:19.000 Did I do those this past week? Is that something that I need to kind of make a focus on for the next week that could definitely definitely be something to add. 00:24:19.000 --> 00:24:30.000 Stephanie says, waking up when I say I will instead of sleeping in until right before I need to get going and getting dressed to work from home really, really help by day amen to that sister. 00:24:30.000 --> 00:24:45.000 And I think this is such a good example of I don't want to say forcing ourselves to do something we don't want to do, but this is a really good example of looking at something in the moment versus looking at the actual outcome of it. 00:24:45.000 --> 00:24:56.000 Versus like in the moment we might not want to get up in the morning right but when you stop and ask yourself, how am I gonna feel if I make this choice and how am I gonna feel if I make this choice. 00:24:56.000 --> 00:25:04.000 Sometimes that can be super helpful. You can use this for movement. You can use this for food, right? 00:25:04.000 --> 00:25:09.000 Do I really feel like getting up and moving my body right now? No, but okay, so let's say I don't get up and move my body. 00:25:09.000 --> 00:25:16.000 Some days you're gonna be like, I'm gonna feel fine, right? It's fine. I want rest. 00:25:16.000 --> 00:25:23.000 That's fine. But other days you might be like, you know what, I think I'm gonna feel a little bit better if I, you know, got outside for a walk or something like that. 00:25:23.000 --> 00:25:30.000 I think that being able to view those 2 situations and saying what is gonna serve me right now is huge. 00:25:30.000 --> 00:25:37.000 Caroline says, thank you for my notebook. I'd say things that help me are overnight oats. 00:25:37.000 --> 00:25:40.000 Yay. I'm big fan of those 2 for the week making sure that every morning I get a full drink of water before starting anything else, brushing my teeth. 00:25:40.000 --> 00:25:52.000 I love how you brought that like seemingly small thing in because that's the kind of stuff that I'm talking about. 00:25:52.000 --> 00:26:02.000 Stuff that seems small makes such a huge impact. On tough days it's putting on soft pants and taking time to do my Finch app. 00:26:02.000 --> 00:26:07.000 I'm to keep track of normal things that can be tough. Rochelle says I definitely feel better when I journal do a short morning yoga and have a huge coffee. 00:26:07.000 --> 00:26:17.000 Courtney says I would love to incorporate more source of movement into my day. Mary says things that I need, my meditation, journaling, drinking water, my bath daily walk outside and getting to bed on time. 00:26:17.000 --> 00:26:32.000 Caroline says in reading, I could not go a day without reading at least 30 min. Deanna says I really enjoy exercising in the morning versus later in the day. 00:26:32.000 --> 00:26:46.000 It sets a tone for my whole day. Do I always do it? No, but I love how you have that of saying okay you know what maybe if I didn't move my body for a prolonged period of time in the morning, did that impact, you know, the way that I felt for the rest of the day being 00:26:46.000 --> 00:26:57.000 able to view that non-gmentally is huge. And Elizabeth says, incorporating some movement daily, drinking more water, allowing rest, but not full sloth days. 00:26:57.000 --> 00:27:05.000 And yes, the teeth brushing and always making my bed each morning. I also love guys those seemingly small ones where it says like making my bed each morning. 00:27:05.000 --> 00:27:18.000 What's another small one for me is actually I have this like corner in my closet where sometimes things pile up and if I if I just see it's just visual clutter. 00:27:18.000 --> 00:27:21.000 That's another one for me also in the kitchen is when I don't have visual clutter, I just feel like my brain can function better. 00:27:21.000 --> 00:27:31.000 So it's just thinking more like I said holistically about these things. Can be super important. 00:27:31.000 --> 00:27:38.000 So everyone just kind of make a little mental note about those things. Okay, who guys, I love that topic. 00:27:38.000 --> 00:27:48.000 Okay, so now we are going to get into our questions like I said we only had a handful submitted this week so we'll be able to get through them all. 00:27:48.000 --> 00:27:50.000 I'm gonna go ahead which side is it gonna come on? It's gonna come on this one, move over here so you can see my face. 00:27:50.000 --> 00:28:04.000 I will read the full question. So it says I keep reading and identifying with people with the history of binging like myself, feeling out of control if you give yourself full permission to eat whatever you want whenever you want. 00:28:04.000 --> 00:28:21.000 Is allowing yourself this permission in the beginning of the intuitive eating journey so that you'll eventually become habituated to the foods that you have a history of binging on or is that later in the stages that you allow yourself the unconditional permission. 00:28:21.000 --> 00:28:28.000 It's a scary process because I'm already considered morbidly obese and I don't want to gain any more. 00:28:28.000 --> 00:28:48.000 It's scary to have foods around that I routinely bin John. I am mainly wondering at what stage you eat whatever you want whenever you want as I mentioned above thank you okay this is a very very great question and I approach this in a very specific way and I think this is scary for anyone and I always just like to point out 00:28:48.000 --> 00:29:01.000 that we know that the BMI being classified as you know a certain level of obesity overweight anything like that the BMI it doesn't you know mean anything about your health your well-being it is very very defunct. 00:29:01.000 --> 00:29:06.000 So I just want to point that out but With this, I, like I said, do approach this in a very specific way and I will explain why. 00:29:06.000 --> 00:29:27.000 So I recommend bringing in those binge foods in stage 4. Now a lot of what you see on social media tells you to kind of just like start with those foods and that's kind of what a lot of people call the all-in approach. 00:29:27.000 --> 00:29:34.000 It's not that that's wrong, but it can be very overwhelming for a lot of people and specifically what you're talking about. 00:29:34.000 --> 00:29:37.000 It's I know I have a history of being feeling very bingy around these foods. It feels scary to kind of bring them all in. 00:29:37.000 --> 00:29:48.000 So the way that you're going to learn in the society how to do this is in stage first of all we build a strong base, right? 00:29:48.000 --> 00:30:01.000 We start with understanding why diets don't work. We understand the science behind our weight. We do that in stage one and then we go into body image because I firmly believe in order to make peace with food you got to make peace with what you're putting that food into. 00:30:01.000 --> 00:30:06.000 So we start the ballrooming there and then in stage 3 we work on hunger and fullness queues. 00:30:06.000 --> 00:30:14.000 So I actually, guys, would not necessarily recommend bringing in those super scary foods. In the beginning, I would wait until stage 4. 00:30:14.000 --> 00:30:30.000 Now that doesn't mean you're not gonna break some food rules. For example, one of the things that I recommend in stage 3 is to typically eat every 3 to 6 h maximum. 00:30:30.000 --> 00:30:38.000 This is going to allow your body to have readily available energy to know that it's not dieting and it can give you strong hunger and fullness cues. 00:30:38.000 --> 00:30:52.000 Another thing that I recommend is giving your body carb set and protein at most meals. Again, this is going to be something that is going to quite literally refuel your body after dieting and strengthen your hunger and illness queues. 00:30:52.000 --> 00:31:05.000 For some people, what I just mentioned might include breaking food rules. Maybe they have been like a low-car, like they've been so low carb, they never incorporate a substantial amount of carbon and meal, that might be breaking a food role. 00:31:05.000 --> 00:31:09.000 But what I mean by not bringing in the super scary foods is it's okay if that's a sweet potato. 00:31:09.000 --> 00:31:26.000 It's okay if that's whole grain bread and it's not a donut or it's not french fries right it's okay to at first as you're regaining your hunger and fullness queues to stick to more quote unquote safe foods versus challenging this really binge foods. 00:31:26.000 --> 00:31:40.000 Okay, it's okay to do that and I would recommend that if you feel scared by this because If we bring in those really binge foods And we haven't focused on getting our hunger andfulness queues back. 00:31:40.000 --> 00:31:50.000 Of course we're going to eat past fullness. And typically when we think about those binge foods, they're likely high fat, high sugar, high caloric foods that when we do eat in excess of them they're gonna make us feel not super great. 00:31:50.000 --> 00:32:07.000 Not saying that eating past you know fullness of any food feels super great, but it might also upset quite literally upset our digestive system a little bit more. 00:32:07.000 --> 00:32:19.000 It is some of those foods. So I would say with this specific question specifically also because you're saying I feel scared by the idea of bringing in these Benji foods. 00:32:19.000 --> 00:32:29.000 I would say I wouldn't recommend doing that, right? Let's Take it slow. Let's first focus on just undoing the damage of dieting. 00:32:29.000 --> 00:32:36.000 It's through those 2 things. Fueling your body every roughly 3 to 6 h maximum you might be hungry every hour. 00:32:36.000 --> 00:32:48.000 You might be hungry every 2 h. That is not wrong. That is not bad. Everyone is different and it really depends on how deeply you have been dating and had been sticking to your food rules. 00:32:48.000 --> 00:32:55.000 So that's gonna totally depend. And then like I said, it's okay to stick to at first some of those more. 00:32:55.000 --> 00:33:09.000 Safe foods, right? And when we get into stage 4 where we focus on hunger and illness queues, another very, very important thing is to not bring in all of those binge foods that you have a history of binge on all at once. 00:33:09.000 --> 00:33:27.000 One thing that I will guide you on how to do is to make a list of your food. Order them from easiest to break to hardest break and we're gonna work through them one by one and during this process you want to focus on just one thing at a time and I even will say like when you're focusing on 00:33:27.000 --> 00:33:35.000 let's say it's ice cream now that might be like a harder food role. Don't try to buy a bunch of different flavors of ice cream. 00:33:35.000 --> 00:33:37.000 Maybe it's like, okay, I typically like chocolate, so I'm gonna buy chocolate a couple times and focus on that. 00:33:37.000 --> 00:33:55.000 And then I can add more variety. That is gonna speed up the habituation process. And the other thing that I'll add there is that I also recommend adding as many touch points throughout the day with a binge food. 00:33:55.000 --> 00:34:08.000 It is not about going deep with the food. It's about going wide with it. And what I mean by that is It's not about sitting down to a carton of ice cream and saying, I'm gonna eat this till satisfaction. 00:34:08.000 --> 00:34:13.000 Yes, you're absolutely going to do that, but it's not about the amount that you eat at a time. 00:34:13.000 --> 00:34:25.000 It's more of the amount of times that you can give yourself access to that food. So this might sound silly, but some things that I recommend is to like put a little bit ice cream on top of your morning oatmeal. 00:34:25.000 --> 00:34:29.000 That is a delicious. Like you have a warm bowl, a meal and a little ice cream and top. Hmm. 00:34:29.000 --> 00:34:35.000 Maybe you decide to, I don't know, add a little bit to a yogurt parfa that you make or anything like that. 00:34:35.000 --> 00:34:40.000 The more touch points that you can have throughout the day, the more that's going to speed up. 00:34:40.000 --> 00:34:59.000 So moral of the story to get back to your specific question, I wouldn't focus on those right now, but I hope that gives you a little bit of a peak into I do recommend a lot of structure in this process and it doesn't mean that if someone decides to, you know, do things a little bit more fast, that's 00:34:59.000 --> 00:35:12.000 wrong. I recommend starting slower so that you can then realize what is the speed that's right for me because a lot of people do find what is the speed that's right for me because a lot of people do find the, what is the speed that's right for me? 00:35:12.000 --> 00:35:17.000 Because a lot of people do find the all-in just kind of doing it all. A lot of people do find the all-in just kind of doing it all in just kind of doing it all at once. Very, very overwhelming. 00:35:17.000 --> 00:35:18.000 Physically uncomfortable and it can then lead to kind of, okay, I, very overwhelming, physically uncomfortable and it can then lead to kind of, okay, now I want to go back to dining. 00:35:18.000 --> 00:35:19.000 And it can then lead to kind of, okay, now I want to go back to dining. Now I want to try it again. 00:35:19.000 --> 00:35:39.000 Okay, now I want to go back to dining. Now I want to try it again. Now I want to go back and it can just Okay, next question says I have spent a lot of time in stage 3 so we're talking about hunger and fullness queues and I'm just dipping my toads into stage 4 which 00:35:39.000 --> 00:35:48.000 is breaking food rules. I have felt like I had a good handle on hunger and fulness queues for a couple months but lately I haven't been feeling my best after eating. 00:35:48.000 --> 00:35:53.000 I feel like I'm full in the moment, but after 30 min or so I realize I've eaten a little bit too much. 00:35:53.000 --> 00:36:01.000 I'm not stuffed, but I'm just feeling a little bit more than my body needs. 00:36:01.000 --> 00:36:21.000 Should I put smaller portions on my plate, then pause and really tune in before I go back. Should I set a timer to eat slower would love some tips also planning to go back and listen to straight stage 3 videos this week okay love love this question I what I would probably recommend first I think those are both valid. 00:36:21.000 --> 00:36:31.000 Things to do. So if we are consistently putting an amount of food on our plate that we, let me switch this. 00:36:31.000 --> 00:36:41.000 Question over for you guys got ahead of myself there. If we are consistently putting an amount to food on our plate where we're like, this doesn't feel good, this is more than what my body needs. 00:36:41.000 --> 00:36:50.000 It's not bad or wrong to intentionally say, I might not need to put that much food on our plate, on my plate, right? 00:36:50.000 --> 00:37:00.000 And the thing to remember your is about this, sometimes it can feel scary because I bet when I just said that some people might have been like, but is it can feel scary because I bet when I just said that some people might have been like, but is that deity? 00:37:00.000 --> 00:37:17.000 Like I'm restricting myself, right? It it's not right you're quite literally listening to your body your body is giving you these cues of saying that doesn't feel good that is more than what I need and you are responding right So it's reminding ourselves why you're doing something and also reminding yourself that 00:37:17.000 --> 00:37:23.000 I can go back. I can go back for more. I can maybe, okay, so maybe I dish the rest out to everyone else. 00:37:23.000 --> 00:37:42.000 I can get another snap. I can make this again in the future, right? It's taking the pressure off of this decision that I make in the here and now has to be right or wrong because I also feel like sometimes we put more food on our plate than we think we need out of a place of scarcity. 00:37:42.000 --> 00:37:47.000 Because we're kind of like, what if I need more than I put on my play. I wanna be sure, right? 00:37:47.000 --> 00:37:54.000 And yes, you absolutely do. But sometimes just reminding ourselves, if I finish this and I'm still hungry, that's okay. 00:37:54.000 --> 00:37:58.000 That's okay. I can get more. If this food is gone, I can get more of a different food, but it is okay. 00:37:58.000 --> 00:38:11.000 So that could be something you could try. I think one thing that I would highly recommend is to, this would probably like the easiest thing to do just to slow down during your meal. 00:38:11.000 --> 00:38:20.000 I do I don't necessarily know that you need to set a timer for it. But maybe just intentionally notice the taste, right? 00:38:20.000 --> 00:38:26.000 And I what my favorite little hack is to say. How does the food taste the first bite? Really take note of that. 00:38:26.000 --> 00:38:28.000 How does it taste halfway through the meal? How does it taste at the end of the meal? Do you notice a taste difference? 00:38:28.000 --> 00:38:43.000 So often we've it's not as delicious it's not as mind-blowing that's our taste buds have actually kind of like dulled the deliciousness down as a subtle satisfaction cue. 00:38:43.000 --> 00:38:50.000 Our bodies realize I'm starting to get the energy that I need so I don't need to push her to eat as much of this food now. 00:38:50.000 --> 00:39:02.000 So I'm gonna kind of like dial that back down. So that could. I think that that is going to be a really great strategy because what it's gonna allow you to do is it's also going to allow you to say, how do I feel differently, right? 00:39:02.000 --> 00:39:09.000 That's gonna allow you to start to pick up on your fullness queues in the moment and then you'll actually be able to pick up on them, you know, more frequently as you're eating other meals. 00:39:09.000 --> 00:39:21.000 I would highly recommend doing that versus just like differing the portions on your plate because you really want to learn that skill. 00:39:21.000 --> 00:39:30.000 You're really when you're doing the slower kind of like more mindful eating, you're truly learning the skill of learning how to eat to fullness because you'll pick up on those certain things. 00:39:30.000 --> 00:39:45.000 When you start to eat. So very good question. I think both of those could be great, but I would definitely recommend really focusing on can I identify and identify as an eating any of these fullness and satisfaction cues because I think that's gonna serve you the best in the long run. 00:39:45.000 --> 00:40:02.000 Keep us posted. Okay, this question says I started stage 3 one week ago. I'm learning my cues and slowly slowly allowing myself to break some rules. 00:40:02.000 --> 00:40:11.000 Number one, just after a few days of eating more guilt kicked in and even if I do eat more, I'm still very tempted to only eat safe foods. 00:40:11.000 --> 00:40:19.000 I feel like a vacuum cleaner. It seems like I could just eat everything and I'm never satisfied no matter how much or what I eat. 00:40:19.000 --> 00:40:25.000 And number 3, I moreover, I feel ashamed in front of myself and my husband if I eat more. 00:40:25.000 --> 00:40:32.000 Is that normal? Everything you just mentioned is normal. Okay, so I'm gonna go through those kind of different things. 00:40:32.000 --> 00:40:37.000 Allowing myself to eat more guilt kicked in. I would highly recommend reviewing stage one video 3. 00:40:37.000 --> 00:40:44.000 We talked a lot about food guilt there and self-talk is gonna be huge in this moment reminding ourselves. 00:40:44.000 --> 00:40:49.000 I deserve to eat, right? Fueling my body, I'm feeling my life. This is a good thing. 00:40:49.000 --> 00:40:58.000 And just challenging the food police in your head is going to be super important. That's something that's going to take time in repetition. 00:40:58.000 --> 00:41:07.000 I wish I could snap my fingers and have it go away for you. But it's something that's gonna take that time in Feeling like a vacuum cleaner. 00:41:07.000 --> 00:41:13.000 It seems like you just eat everything and I'm never satisfied no matter how much or what I eat. 00:41:13.000 --> 00:41:32.000 I think that the for this again feeling very hungry is absolutely normal. I would lean into trying to notice the difference between am I physically and like unsatisfied like I do need more food you are probably going to be eating more food than you were when you were dieting. That is very normal. 00:41:32.000 --> 00:41:39.000 We're refueling our body. We're speeding up our metabolisms after they've been slowed down by dieting that is very normal. 00:41:39.000 --> 00:41:45.000 Now that doesn't mean we tune out, right, and say, okay, whoa, I'm just gonna go eat everything. 00:41:45.000 --> 00:41:54.000 We're making a choice, right? So I think that being able to also differentiate between like I said, do I physically need more food? 00:41:54.000 --> 00:42:02.000 I want more food. Like I said, do I physically need more food? I want more food. Like, yes, this is me making a food. I want more food. Like, yes, this is me making a choice at where I'm going to eat food. 00:42:02.000 --> 00:42:10.000 Or do I more so like the idea of eating food? Because sometimes I feel like when we come from a dieting phase, we can get so caught up in like, whoa, I can't eat everything now. 00:42:10.000 --> 00:42:12.000 So I'm going to eat everything now. It's less of the food itself, but it's more of the idea of the food. 00:42:12.000 --> 00:42:29.000 So just kind of getting curious about some of that. Can be helpful, but also don't feel bad if you get to a place and you're like, you make a choice, you're like, hey, I'm gonna eat more. Oh, that didn't feel good. 00:42:29.000 --> 00:42:33.000 I ate more than my body needed. There is so much wisdom in feeling something that didn't feel good in learning from it. 00:42:33.000 --> 00:42:43.000 So I know that like Okay, do I need more food? Do I not need more food? Play around with that, feel it out. 00:42:43.000 --> 00:42:49.000 And we'll get easier with time. But feeling like, oh my gosh, I just feel like I'm so hungry right now. 00:42:49.000 --> 00:42:54.000 It's very burial. That's a good thing because that means you're hunger and fullness queues are starting to wake up. 00:42:54.000 --> 00:43:03.000 That's a very good thing. And the last thing here, I feel ashamed in front of myself and my husband if I eat more. 00:43:03.000 --> 00:43:10.000 Oh my gosh, I can absolutely relate to this. I feel like, this, there could be so many layers to this part of it. 00:43:10.000 --> 00:43:20.000 I feel like the first thing I would recommend doing is having a conversation with your husband and saying, I feel sometimes self-conscious about how hungry I am. 00:43:20.000 --> 00:43:32.000 Like, I think there's so much power in being open and honest about that. So I would highly recommend that in the stage or in the start here video stage, start here video 2. There we go. 00:43:32.000 --> 00:43:42.000 We have a really good PDF you can give him if you know it's literally written from me to significant others family members friends about how to kind of support you in your journey. 00:43:42.000 --> 00:43:53.000 So I'd highly recommend giving that. But sometimes I think just saying like I feel Aamed and just being open and having that conversation. 00:43:53.000 --> 00:43:58.000 What is the phrase? Give me a hot sec. It's secrets and shame die in the light. 00:43:58.000 --> 00:44:06.000 I can't remember where I heard that. But I think that's so true. If we're feeling shameful about something, but we keep it bottled up. 00:44:06.000 --> 00:44:09.000 It's only going to get worse if we're able to bring it to the light and talk about it. 00:44:09.000 --> 00:44:27.000 It can feel Just a lot better, right? We can feel a lot less shame around it. So I would recommend like I said having that conversation of saying I feel ashamed and then maybe exploring why you might feel that way, right? 00:44:27.000 --> 00:44:38.000 Is it because you have this idea of I used to be this kind of person. I used to eat this much and kind of almost like grieving that phase of our life. 00:44:38.000 --> 00:44:42.000 This is also something super common when we let go of being like the all person who's always on a diet or being like, oh they eat so quote unquote healthy. 00:44:42.000 --> 00:44:51.000 And being like that was the persona that I had put myself into. And sometimes there can be some grieving of that. 00:44:51.000 --> 00:45:05.000 So you're not alone. Feel free also to post in the Facebook group. Like I said, I know a lot of people have experienced that as well feeling that way. 00:45:05.000 --> 00:45:16.000 And you're not al10 my goodness you guys. That is all the questions that we have we are at 46 min here so thank you for spending the extra minute with me today. 00:45:16.000 --> 00:45:23.000 I hope this call was helpful for you in some way whether you are a brand new member. Hopefully you learned something whether you are a member who has been around for a while. 00:45:23.000 --> 00:45:39.000 Hopefully it just kind of allowing you to be on this call and to just reignite, okay, you know, these are my people, I'm doing the right thing and sometimes even if you are years into this and we're talking a lot about the initial phases of it. 00:45:39.000 --> 00:45:58.000 Just remembering, hey, how much work you've done to get to this point, right? I think that these calls are super helpful for anyone on any stage of their journey, just as a reminder and just kind of further cement the things that you have already done or already learned. 00:45:58.000 --> 00:46:01.000 So you guys are so welcome. The thank you for all of our new members, DNA, Caroline, Mary, Anna for joining us today. 00:46:01.000 --> 00:46:14.000 And I look forward to seeing you guys next week on another, in the Facebook group. Nicole will be back next week for group coaching. 00:46:14.000 --> 00:46:19.000 But go have a great, a great week and if you have any questions, feel free to know where to find us in the Facebook group and just go ahead a lovely week and enjoy if you have any summer plans. 00:46:19.000 --> 00:46:29.000 I hope you guys enjoyed it