160. Group Coaching August 2nd

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 19:23 - I’m in Stage 1, in the beginning it’s not recommended for us to “jump in” right away and making it a free for all, and consuming large amounts of food, since we’ll be working on breaking food rules later on. So my question is, if I’m a binger, how do I know how much binge food to keep in my home, so that I won’t eat up all the binge food very quickly, and how do I balance that without feeling deprived or restricted? 24:27 - How do I approach the challenges on summer vacation? Eating past fullness at most meals Feeling guilty and physically poor after the week and thoughts of dieting come rushing in 0:00:00.000 --> 00:00:01.000 I'm gonna start the recording before I forget because That's something that I would absolutely do. 00:00:01.000 --> 00:00:04.000 Okay. 00:00:04.000 --> 00:00:13.000 Okay. Wonderful. Okay, so great to see every10, we've got some, new faces in here. 00:00:13.000 --> 00:00:22.000 It's so exciting to see. To see everybody. I love putting like the little, thumbnails to the names that I've seen the Facebook group all the time. 00:00:22.000 --> 00:00:29.000 Love it, so I will be here this week and next week and then you'll see Colin again after that and then I'll be we're gonna alternate again after that so so happy to be here. 00:00:29.000 --> 00:00:44.000 And welcome to group coaching for all the newbies in here. And we had a large group of people join us in the last week or so. 00:00:44.000 --> 00:00:52.000 So this is super exciting. We do have, a small number of questions that were submitted. 00:00:52.000 --> 00:01:00.000 So at the end, if we do have extra time, I can ask the, I can ask you guys if you have anything that you'd like to go over. 00:01:00.000 --> 00:01:06.000 I can also cover like an extra little topic if you'd like. So maybe just get some ideas. 00:01:06.000 --> 00:01:11.000 Thinking up in your brains if there's anything that you wanna chat about later that possibility comes up. But here I'm gonna wait a little bit. 00:01:11.000 --> 00:01:22.000 Oh, there's a few more people, Alison. 00:01:22.000 --> 00:01:32.000 Welcome, welcome to and Chelsea. Okay. 00:01:32.000 --> 00:01:38.000 One more minute just to make sure. I hit when I miss people and they have to wait for a few minutes. 00:01:38.000 --> 00:01:42.000 So. 00:01:42.000 --> 00:01:49.000 Just housekeeping for anyone new. I do I am muting everyone just so there's no background noise. 00:01:49.000 --> 00:01:54.000 But if you have questions, just Go ahead and type them in the chat. I try to keep a good eye on that, but. 00:01:54.000 --> 00:02:02.000 Sometimes I miss some things while I'm, answering questions but Okay, it is 2 33. 00:02:02.000 --> 00:02:08.000 So let's. Get started again, if you just joined welcome welcome welcome welcome. I am Nicole. 00:02:08.000 --> 00:02:12.000 I am the Rd that's typically in the Facebook group and I do one on one coaching. 00:02:12.000 --> 00:02:25.000 As well with society members. If you're not familiar with my face, So, my name is Nicole. I'm so excited to have to have you all here. 00:02:25.000 --> 00:02:31.000 Looks like a really good group of people, some new, some familiar faces, so that's always great to have. 00:02:31.000 --> 00:02:37.000 Kara says, you can figure out ask questions. That's okay. Welcome, Tara. 00:02:37.000 --> 00:02:47.000 So happy you're here. So how these things work, how these group question calls work. 00:02:47.000 --> 00:02:52.000 First, I'd like to, or we like to go over some, some wins that we've been experiencing for the last week and then some working on. 00:02:52.000 --> 00:03:07.000 So our wins are obviously things that we have been going. For the last week that we feel really good about and that we want to share with everyone that we want to like keep going and that we want to, you know, keep including in our lives and in our in our lifestyles. 00:03:07.000 --> 00:03:20.000 And then our working ons are going to be, You know some things that we've been experiencing that haven't been the best and that we would like to make changes to for the next week so we can you know, start to improve. 00:03:20.000 --> 00:03:28.000 We never have everything perfectly perfect. So we always have things we can be working on and we These are typically things that are a little bit smaller. 00:03:28.000 --> 00:03:39.000 We don't want to, you know, have these huge things that we feel like we're gonna get done in a week because that can feel really overwhelming. 00:03:39.000 --> 00:03:46.000 So just like in a society taking those baby steps every week is what's going to get you those big. 00:03:46.000 --> 00:03:53.000 Wonderful, sustainable changes, over time. So let's hear everyone's wins. 00:03:53.000 --> 00:03:54.000 What is everyone's wins for the past week? What have you all been up to? What have you, what have you been doing? 00:03:54.000 --> 00:04:18.000 One of my wins for the last week's I love to share these. I actually, I went to Costco and if you follow, I actually, I went to Costco and if you follow, I actually, I went to Costco and if you follow, Colleen on Instagram, you know, she's a big Costco girlie. 00:04:18.000 --> 00:04:25.000 I went, I finally got a membership and I absolutely love it. It is helps so much with, meal prepping for the week ahead. 00:04:25.000 --> 00:04:31.000 It's so much easier to get these things, you know, in bulk. You just have them. 00:04:31.000 --> 00:04:34.000 It's so much easier to, get these things, you know, in bulk, you just have them, you don't have to think so much about them. 00:04:34.000 --> 00:04:38.000 And it, really just helps to have those things on hand. Okay, so if anybody has any wins, feel free to put them right in in the chat. 00:04:38.000 --> 00:04:50.000 Okay, Stephanie says when I feel like I've been hitting my stride with, I think I'm ready to move on to stage 4. 00:04:50.000 --> 00:04:58.000 Okay, that is. Huge. That's such a big deal. Hunger and fullness feels like sometimes I can like drag out a little bit typically we hit our hunger queues first. 00:04:58.000 --> 00:05:13.000 It's more of like a biological body queue than fullness is. So we usually hit that first and obviously that feels really good and we can finally feel the hunger again but that We get a handle on that. 00:05:13.000 --> 00:05:22.000 That is such a good feeling. And I'm so happy for you, Stephanie. That's a big one for sure. 00:05:22.000 --> 00:05:31.000 So that's amazing. So proud of you. And who's next? Was I don't wanna miss anybody. 00:05:31.000 --> 00:05:38.000 Ella, does listening to my body's hunger and full of queues did the whole stage one and started to also started to be more nice to my body. 00:05:38.000 --> 00:06:08.000 I started talking more nicely to it. Incredible. Seriously, that is that can make all the difference because once you flip your mindset from I'm doing eating, moving all those things in order to change my body to quote-unquote improve my body to I'm eating and moving and doing these things to help my body and to promote health within my body, it can make such a big difference because 00:06:08.000 --> 00:06:13.000 you're not constantly having those negative thoughts because you're not constantly having those negative thoughts of I need to change. 00:06:13.000 --> 00:06:16.000 I need to change my body. It can make such a big difference because you're not constantly having those negative thoughts of I need to change. 00:06:16.000 --> 00:06:18.000 I need to change my body difference because you're not constantly having those negative thoughts of, I need to change, I need to change my body. 00:06:18.000 --> 00:06:24.000 I need to do this to look quote unquote better or whatever it might be. You are just starting to have an all around more positive mindset and that is such a game changer. 00:06:24.000 --> 00:06:38.000 Super happy for you, John went on a cruise with my family and used my principles of IE was able to incorporate and balance body nourishing and soul nourishing foods. 00:06:38.000 --> 00:06:50.000 8 more than I usually would but not to the point just comfort my first guilt free vacation. Normally I would come home feeling like I need to restrict to makeup for it, but not this time. 00:06:50.000 --> 00:06:56.000 Awesome. And we actually have a question about that today. So that is perfectly timely for this call. 00:06:56.000 --> 00:07:11.000 I love, love it. Beautiful. And Tara has a question. I just showed a few days ago. 00:07:11.000 --> 00:07:17.000 Okay, awesome question Terry. If we have time at the end, I want to come back to that one because that's a really good one. 00:07:17.000 --> 00:07:24.000 Janice, I enjoy the society and begin doing my work. Huge when sometimes just taking that first step is The hardest. 00:07:24.000 --> 00:07:31.000 As I'm sure so many of you know, it can be so hard to just one admit that. 00:07:31.000 --> 00:07:38.000 You know, there's some improving to do. There's some things to work on and then to actually taking action on that. 00:07:38.000 --> 00:07:42.000 Joining this amazing and incredible group. 00:07:42.000 --> 00:07:54.000 Yes, this week I've uncovered some little mental restrictions I've never noticed before and it felt really good to realize that there There's so much I don't know about my mind against the key food roles I have. 00:07:54.000 --> 00:07:59.000 It gives me help that there's lots of room to improve. Yes, I love that mindset. 00:07:59.000 --> 00:08:06.000 Sometimes when these little things happen, it can be really easy to just switch to like the negative minds of like, I have so much more to do. 00:08:06.000 --> 00:08:14.000 But this positive reflection on I have so much more improving to do. There's so many ways that I can feel better in my body. 00:08:14.000 --> 00:08:25.000 There's better ways I can be treating my body. I absolutely love that. And Chelsea said instead of finishing my kids delicious strawberry milkshake, my stomach started turning with So we threw it away. 00:08:25.000 --> 00:08:35.000 A sometimes means being a little more wasteful and that's okay. That is absolutely okay. Sometimes we really have to take a minute and think. 00:08:35.000 --> 00:08:46.000 Am I actually enjoying this? Is this what's gonna make me feel my best? And all that and sometimes it means that we just have to stop eating and I love to say food. 00:08:46.000 --> 00:08:51.000 I hate any kind of food waste, but in situations like this, it's just inevitable and that's. 00:08:51.000 --> 00:08:58.000 More than okay. And Dina says they actually suggested frozen yogurt after lunch out yesterday and I was so excited I would never have done it for that's amazing I love Froyo. 00:08:58.000 --> 00:09:10.000 That's amazing. I love Froyo. My husband thinks that it's just, It's like, it's like the. 00:09:10.000 --> 00:09:13.000 How is he call it? Oh. He basically just thinks it's like an inadequate type of ice cream. 00:09:13.000 --> 00:09:27.000 He thinks it is just like a watering ice cream. So I never get to go to with him, but trust me, I get I get my fair share for you and I'm glad you did too, Deanna. 00:09:27.000 --> 00:09:44.000 Okay, beautiful. So we have all these amazing, of your Absolutely killing it. So next up, let's talk about our working on things that you want to work on things that aren't feeling so great or that you feel like maybe you can improve on just a little bit, maybe tweak some things. 00:09:44.000 --> 00:09:58.000 What are some things that you would like to improve on or implement in? The next week. This one could be a little trickier because we don't want to, you know, get down ourselves and we don't want to, you know, start feeling negative. 00:09:58.000 --> 00:10:07.000 Or bring ourselves down these are ways that we can improve and there's nothing wrong with working on ourselves and that's something that we will probably continue to do forever if we're lucky. 00:10:07.000 --> 00:10:17.000 So Jen says, working on just started stage for stage boys, so good. Oh my gosh. 00:10:17.000 --> 00:10:32.000 Introducing those, those foods back in, working on those food rules. Oh my gosh, it's like changing and the way that it's broken down this society is you'll work on one at a time and it goes from like your least overwhelming to your most overwhelming. 00:10:32.000 --> 00:10:43.000 So it doesn't feel like. You know, like this big, huge. Or deal to start working on this and that helps you to feel, you know, so much more control and much less. 00:10:43.000 --> 00:10:52.000 Over in the end so it helps you Don't make it seem not quite so daunting. 00:10:52.000 --> 00:10:59.000 Nice. Stephanie says it's a body, it's a constant one body image. Absolutely. 00:10:59.000 --> 00:11:05.000 I went on a vacation with a friend a couple of weeks ago who is deep in diet culture and I would argue has an eating disorder. 00:11:05.000 --> 00:11:14.000 So I'm trying to really tap into the underlying feeling. When having body image issues. Putting on company clothes or talking to our friend. 00:11:14.000 --> 00:11:19.000 Oh, about how I'm feeling. Hi, I absolutely love that. I have to take a drink real quick. 00:11:19.000 --> 00:11:22.000 Sorry. 00:11:22.000 --> 00:11:31.000 I absolutely love that you're taking you know, something that you're feeling negatively about internally and you're doing something external that will help you to feel better. 00:11:31.000 --> 00:11:41.000 Howfy clothes is always a must for me too. Who wants to be having these clothes like digging into you when you're already feeling not so hot and now your body? 00:11:41.000 --> 00:11:48.000 That is a game changer. Telling someone or calling a friend or family member, loved one is. 00:11:48.000 --> 00:11:59.000 Really huge too to just get those feelings out. Some people like to talk about it, some people like to write about it, even just like thinking through things in your own mind can really help. 00:11:59.000 --> 00:12:12.000 But I myself love to write things. Bring something getting it out of there so I can make room for other more important and more positive thoughts. 00:12:12.000 --> 00:12:15.000 Diana's working on is. My dedicated golden hour and being mindful of getting my society working regularly. 00:12:15.000 --> 00:12:36.000 Love it. That golden hour can be so helpful. Just have that carved out time every week that you work on this society and get your little jolt of body positivity, food freedom, support, amazing. 00:12:36.000 --> 00:12:44.000 Alice says. Also working on listening to my body's, I'm going to really focus on this. 00:12:44.000 --> 00:12:53.000 This week and then I'm going to work on mindful eating because I find it a little bit difficult to say present during eating and enjoying the food. 00:12:53.000 --> 00:12:58.000 I get too fast and then It is, it is like poof, where did the food go? 00:12:58.000 --> 00:13:03.000 Oh my gosh, I don't really enjoy it. Oh, well, I have absolutely been there. 00:13:03.000 --> 00:13:05.000 I did those happen to all of us. I love that you're looking to do like one thing at a time. 00:13:05.000 --> 00:13:19.000 So working on your hunger queues and then your phone is used and then being mindful. Amazing little baby steps along the way is Perfect. 00:13:19.000 --> 00:13:20.000 And Mia says when I want a sweet treat, I find it hard to stop. I can't have one or 2. 00:13:20.000 --> 00:13:32.000 It's usually 6 or 7. Because I go in I thought that I should be only having one, so I'm going to work on. 00:13:32.000 --> 00:13:39.000 And then So great. Sometimes it's just that mindset piece that we need to tweak just a little bit to help us feel a little bit more. 00:13:39.000 --> 00:13:49.000 In control and we'll actually talk about that again a little bit later too. Okay, let's do one more and then we'll move on. 00:13:49.000 --> 00:14:01.000 Working on accepting that the past diet and by image influences I grew up with cannot be a race from memory, but I can't take control of how I manage those memories in unhealthy patterns. 00:14:01.000 --> 00:14:10.000 Wow, that is really, really something. Jen, are you a therapy girl? Cause I feel like that is like a therapist. 00:14:10.000 --> 00:14:24.000 Talking to me right there. You that's so true you can't erase those things but you can start to make changes to you know how you're reacting to those and the behaviors that you took from those experiences, you can kind of. 00:14:24.000 --> 00:14:31.000 I work in mental health. That's amazing. It shows because you're incredibly smart. 00:14:31.000 --> 00:14:48.000 That's awesome. Yeah, you can take the things that you've learned and the things that have happened to you and implement them in different ways you can You can work with people like a therapist or mental health professional to help you kind of see these things differently or work through past. 00:14:48.000 --> 00:14:59.000 Traumas and I this is childhood is in I think it's stage one or 2 that coin talks about that and is so, helpful. 00:14:59.000 --> 00:15:08.000 Okay, so now we have our wins in working on. I do want to talk about one quick little topic before we get into our questions today. 00:15:08.000 --> 00:15:16.000 And that is, it's something we talked about in the, the new member group coaching call. 00:15:16.000 --> 00:15:24.000 A few days ago and that is kind of getting to the root. Yes, of some of our food struggles. 00:15:24.000 --> 00:15:27.000 Hold on one sec, sorry. 00:15:27.000 --> 00:15:40.000 Oh, I'm not used to talking this much. So it just gets so dry. And that is, so for example, let's say you're struggling with craving suites all the time. 00:15:40.000 --> 00:15:52.000 This is something that happened to me when I was newly postpartum probably like 3 or 4 months postpartum and I notice I keep reaching for these suites like these higher car foods. 00:15:52.000 --> 00:15:58.000 Very frequently like every meal every snack I just wanted like some kind of candy or something like that which is totally fine. 00:15:58.000 --> 00:16:07.000 These foods are absolutely okay to have in our diets, but this is totally out of totally out of the realm for me. 00:16:07.000 --> 00:16:14.000 This is usually is not how I like to eat and it happens to be this is happening like every day for weeks. 00:16:14.000 --> 00:16:20.000 So I took a step back and I, why is this happening? What's making me feel this way? 00:16:20.000 --> 00:16:30.000 Why am I reaching for these foods and having these intents? Cravings and then it kind of just don't let me like I'm getting little to know sleep every night. 00:16:30.000 --> 00:16:36.000 I'm waking up every one to 3 h all through the night and I had been for 3 to 4 months. 00:16:36.000 --> 00:16:40.000 Not to mention all the hormones and the emotions that are going going through you once you're post part of. 00:16:40.000 --> 00:16:51.000 So I had all these things going on and all these changes. And that is kind of what I found to be my. 00:16:51.000 --> 00:17:01.000 You know my root cause of all these cravings. And so instead of focusing on, okay, I can't keep, in the house, I have to just stop eating sweets. 00:17:01.000 --> 00:17:08.000 I have to get them out of my mind and out of reach. I kind of took a set back and found what the root issue was. 00:17:08.000 --> 00:17:13.000 So So I talked to my partner about it and we decide that I would just. You know, pump and he would feed the baby for the last feeding and I would go to bed. 00:17:13.000 --> 00:17:30.000 A few hours earlier. And that really seems to make such a huge difference in you know how I was feeling my body obviously I was getting a lot more sleep so that felt really good. 00:17:30.000 --> 00:17:41.000 And The craving started to go away. I was more able to, you know, think about how I wanted to make my meals and I wasn't. 00:17:41.000 --> 00:17:53.000 Constantly reaching for those suites and things. No, I know it isn't absolutely possible in every single situation, not everybody as a partner that can help them out in that way. 00:17:53.000 --> 00:17:54.000 But what we want to kind of take a look at is what can I do in this situation to make the best of it? 00:17:54.000 --> 00:18:08.000 Maybe that's. Just kind of saying this, I know that's why this is happening and that's just the stage of life that I'm in right now. 00:18:08.000 --> 00:18:24.000 There's not really a whole lot that I can do about getting more sleep, but what I can do is Yeah, maybe make sure all my other meals are a lot more balanced or maybe I can add other things to these cravings I'm having so I can feel fuller and more satisfied quite a bit longer. 00:18:24.000 --> 00:18:29.000 So I'm not going back to the fridge or the pantry every half hour or so. 00:18:29.000 --> 00:18:38.000 Kind of just meeting yourself where you're at and asking how you can improve on it or how you can make just like these small changes. 00:18:38.000 --> 00:18:48.000 So that you aren't feeling. You weren't feeling like those intense cravings or feeling, you know, whatever, whatever struggles you're having, in, in that moment. 00:18:48.000 --> 00:18:55.000 Okay, so that was the topic I wanted to cover today. Now we can get straight into our question. 00:18:55.000 --> 00:19:02.000 So we only had 2 questions today, but they're really good ones and we'll see how much time we have. 00:19:02.000 --> 00:19:09.000 Afterwards, okay, let me feel up one more time. 00:19:09.000 --> 00:19:17.000 Okay, let's get him up on the screen. 00:19:17.000 --> 00:19:23.000 Okay, so our first one, I did shorten these down a little bit because they were a little too long to fit on the screen. 00:19:23.000 --> 00:19:34.000 So the first one says. I'm in stage one and if I'm understanding correctly in the beginning, it's not recommended for us to jump in right away and make it a free for all. 00:19:34.000 --> 00:19:44.000 And consuming large amounts of food since we'll be working on breaking food roles later on. So my question is, if I'm a, how do I know how much binge food to keep in my home? 00:19:44.000 --> 00:19:51.000 So I don't eat up all the very quickly and how do I balance that without feeling deprived or restricted? 00:19:51.000 --> 00:20:07.000 Such a good question and I feel like we get this question quite a bit. Because It's like the first thing we want to do when we start the society, start like a new, like a new program is that we want to go all in. 00:20:07.000 --> 00:20:21.000 We, because we're used to that with diets, with diving we, we make all these changes all at once and that's just That's just the nature of diets, but we don't want to go about it that way with this because that's not sustainable. 00:20:21.000 --> 00:20:28.000 And when we go it jump right in and have a free throw with all these foods that's not going to make us feel really great in our bodies. 00:20:28.000 --> 00:20:33.000 And then that in turn, it's kinda gonna make us. That's gonna push us back toward diving. 00:20:33.000 --> 00:20:34.000 We're not gonna eat all these foods. We're not gonna feel great in our body and that's gonna make us want to restrict again. 00:20:34.000 --> 00:20:51.000 So it's going to continue that cycle. So If you're newer, a newer member, then I want to explain why, until later to introduce these foods back in. 00:20:51.000 --> 00:21:02.000 So of course, the 2 is all about, you know, the science behind our weight and dieting and body image, which are too amazing and. 00:21:02.000 --> 00:21:15.000 Very important foundational stages. And then we move into biological reconditioning in stage 3, which is going to help you find an honoring your hunger, photos and satisfaction queues, which is huge. 00:21:15.000 --> 00:21:24.000 And we want to do that before we introduce those, those ones restricted foods or those fear foods. 00:21:24.000 --> 00:21:30.000 So we can feel more in control. So when you introduce those cakes, cookies, chips, whatever it might be. 00:21:30.000 --> 00:21:42.000 You know when you're hungry and you're more apt to be able to tell when you're full when you're eating those foods and when you're satisfied and you learn things in stage 3 how to build satisfying and filling meals so you can include those foods in those meals and you're feeling a whole lot more. 00:21:42.000 --> 00:21:56.000 Go on, and you're not feeling quite as out of control. So that really does help in the long run with. 00:21:56.000 --> 00:22:04.000 With introducing these foods back in. So there is like a method to, in waiting to introduce these foods back in. 00:22:04.000 --> 00:22:09.000 Now with that being said and going back to this question. 00:22:09.000 --> 00:22:21.000 If you are craving something in your in the beginning stages. That's absolutely fine and I would totally encourage you to honor that craving and get what it might be. 00:22:21.000 --> 00:22:31.000 So let's say you're craving cookies. So instead of going to the store and buying 3 different kinds of cookies to bring home and keeping your pantry. 00:22:31.000 --> 00:22:44.000 I typically recommend to maybe go to like a bakery and buy like 1, 2, 3 however many cookies and take them home and enjoy them or even just have one or a few there while you're Well, you're at the bakery or whatever it might be. 00:22:44.000 --> 00:22:50.000 You can even get some at this store. It doesn't matter. You get them. It's just not having. 00:22:50.000 --> 00:23:00.000 Huge like a big amount of food of this of something that you're fearing or something that you typically been done in your house. 00:23:00.000 --> 00:23:06.000 So you're not feeling overwhelmed by it, and feeling that pulled to it just because it's there. 00:23:06.000 --> 00:23:17.000 And With that. She says so I won't get up all the binge foods very quickly and how to dial that without filling the prime to restrict it. 00:23:17.000 --> 00:23:23.000 So you can absolutely have these things in your house. And it really is all about what what makes you feel comfortable. 00:23:23.000 --> 00:23:31.000 If these are things you're keeping in your house now and you're fine with it and You know, it's something that you feel comfortable with. 00:23:31.000 --> 00:23:35.000 That's absolutely fine. You can just keep doing what you've been doing. And then once you get to stage 4, you can really work on. 00:23:35.000 --> 00:23:46.000 You know, working on that, food fear and restriction and all of that. It's really, we just don't want you to, you know, open up the floodgates. 00:23:46.000 --> 00:23:53.000 Well, I'm allowed to have these foods now, so I'm going to go all out and bring them all back into my life at once. 00:23:53.000 --> 00:23:59.000 But by all means, if you're craving these foods or you want this food, you can absolutely have it. 00:23:59.000 --> 00:24:11.000 There's no rules. For that, we just want you to feel in control and not like it's like an all or nothing mentality if that makes sense. 00:24:11.000 --> 00:24:27.000 Okay, so there is. First question, let's go to the next one. Okay, this one again, I shortened a little bit, but I'll read the whole question. 00:24:27.000 --> 00:24:37.000 Okay, so how do I approach the challenges on summer vacation? Hmm. The main concerns for me are One breakfast birthday. 00:24:37.000 --> 00:24:46.000 I always eat past fullness in the past for several reasons such as one to try everything. And knowing there will usually be no real lunch. 00:24:46.000 --> 00:24:56.000 So I try to eat as much as possible before. Excuse me. Into dinner. I can eating pastfulness because obviously everything is delicious. 00:24:56.000 --> 00:25:10.000 It's Italy. What can I say? Whether I eat every course or not. So by the time dinner or dessert is served, I'm already too full to eat anything more. 00:25:10.000 --> 00:25:15.000 Because I especially love suites, I will not pass on it. A single day or even a weekend, I understand it's not such a problem to eat pressfulness because of the occasion. 00:25:15.000 --> 00:25:28.000 However, if it comes to a whole week. I know I don't feel bad about it. Guilt but also physically sluggish and overly full. 00:25:28.000 --> 00:25:35.000 And then start to think about diving after the holiday. Despite the progress I made so far, this gives me anxiety. 00:25:35.000 --> 00:25:54.000 That is totally valid and understandable that that gives you anxiety. Going from a past of. You know, not allowing yourself these foods and align yourself to enjoy them to, you know, having all the freedom in the world can feel very overwhelming and can absolutely see where that anxiety is coming from. 00:25:54.000 --> 00:26:04.000 The first thing that suck out to me is when you say, Now that there usually will not be a real language. 00:26:04.000 --> 00:26:13.000 Something that I always try to do on vacation is to make sure that, you know, you're sticking to like a similar meal structure slash plan. 00:26:13.000 --> 00:26:17.000 That you would at home just so you aren't, you aren't getting those like intense cravings or feeling out of control food. 00:26:17.000 --> 00:26:21.000 I know it's not always possible. And then always, keeping snacks on you if you can. 00:26:21.000 --> 00:26:33.000 So having, you know, whatever snacks fill and satisfy you, so you can snack on that in between meals. 00:26:33.000 --> 00:26:45.000 Can absolutely help. So as far as the eating past fullness. This is something that of course we all. 00:26:45.000 --> 00:26:54.000 Eat passfulness sometimes. I think you do say that in there. That's totally normal, especially on vacation when there's foods that you don't always have access to. 00:26:54.000 --> 00:27:01.000 Sometimes it can feel like I'm not gonna ever get this again, especially if you're in somewhere as amazing as Italy. 00:27:01.000 --> 00:27:10.000 We have all this incredible food. Like I'm I'm not gonna get to have this again for a really long time so I wanna get as much in as I possibly can and that's totally valid. 00:27:10.000 --> 00:27:17.000 And this is something that, that we talk about. It's called the Sanders and saying enough. 00:27:17.000 --> 00:27:20.000 And that is when Like this exact situation where you still have food on your plate. It's amazing food. 00:27:20.000 --> 00:27:28.000 It's so delicious. But you getting full. It's really, really sad because you want to finish it because it's so amazing. 00:27:28.000 --> 00:27:44.000 And we can compare a lot to like a to a good book where when you finish it. That's very sad, even though the book was really good. 00:27:44.000 --> 00:27:49.000 You enjoyed it so much. But it's really just having that end to it that's so sad. 00:27:49.000 --> 00:27:52.000 So in this situation, I like to remind myself. I have 2 choices. There I have a 2, I have a choice between 2 different discomforts. 00:27:52.000 --> 00:28:10.000 One, the discomfort in being physically. Uncomfortable in your body because you're overly full. So you have that choice or you can choose to stop eating. 00:28:10.000 --> 00:28:12.000 You can take the food home with you if you'd like or back to your hotel or whatever it is if you can. 00:28:12.000 --> 00:28:23.000 And you feel mentally uncomfortable like I should be eating this. I'm not gonna get a chance to have this again. 00:28:23.000 --> 00:28:31.000 The choice is yours. Typically, if I'm on vacation, I might have, I might be a little bit passfulness. 00:28:31.000 --> 00:28:36.000 But all in all, I want to feel good about walking around and doing and doing all these incredible things. 00:28:36.000 --> 00:28:45.000 I don't want the food to, me feeling too full rather, to affect how I'm feeling during the rest of my vacation. 00:28:45.000 --> 00:28:54.000 But again, the choice is up to you and there isn't a right or wrong choice, but it's really what discomfort are you prepared to deal with right now? 00:28:54.000 --> 00:28:55.000 If you're just going back to your hotel room after this and you're fine with being overly full, that's totally fine. 00:28:55.000 --> 00:29:07.000 If you're choosing to stop eating, then that's totally fine too. You can always look for the eating, then that's totally fine too. 00:29:07.000 --> 00:29:16.000 You can always look for like copycat recipes or you can always go back to copycat recipes or you can always go back to the restaurant again before you leave whatever it may be. 00:29:16.000 --> 00:29:23.000 Exactly how it was when you were in Italy, but you know, there's ways that you can recreate it and, you know, do your best. 00:29:23.000 --> 00:29:38.000 Now with, I can totally, I totally, can fill you on this one. By the time the dessert is served, I'm already too full to eat anything more, but I can't say no. 00:29:38.000 --> 00:29:52.000 I totally get that. And, I think this is a similar situation where Take it home, take it to the hotel room or the Airbnb or whatever you're saying put it in the fridge until you're a little less full so you can enjoy it more. 00:29:52.000 --> 00:29:59.000 Oftentimes when we're overly full, food isn't going to taste as good as when you're hungry. 00:29:59.000 --> 00:30:05.000 Or just not overly full. That's the way of our body is telling us that we've had enough food. 00:30:05.000 --> 00:30:16.000 It makes food taste not quite as good. Which is really cool to think about but so the food is going to taste better you want to feel better if you save it for later on. 00:30:16.000 --> 00:30:23.000 Then the very last paragraph. This is, this is a whole different topic that, is good to talk about. 00:30:23.000 --> 00:30:28.000 On a single day, even a week and I understand it's not such a problem to eat past for us because of the occasion. 00:30:28.000 --> 00:30:38.000 However, if it comes to a whole week, I know I feel bad about it guilty, but also physically selfish and overly full and then start to think about dieting after the holiday. 00:30:38.000 --> 00:30:49.000 So super common. And. Feeling guilty about it, we all know you don't want to go guilty about it, but that's much easier said than done and that takes time. 00:30:49.000 --> 00:31:02.000 So in You said that you also feel physically sluggish and overly full. And I think that can go back to what we just talked about too is making the decision of like, how am I actually feeling? 00:31:02.000 --> 00:31:15.000 I think a lot of times we go on vacation and especially probably in a place like Italy where you feel like I have to get the pasta or the pizza or whatever it might be because I'm in, which is amazing. 00:31:15.000 --> 00:31:28.000 I strongly encourage you to do that. But if there is ever a time for a meal and you're just feeling bogged down and full and just like not feeling great in your body, it's okay to just get something lighter if that's what's going to make you feel your best. 00:31:28.000 --> 00:31:40.000 Sometimes there's just like this pressure with vacations or holidays. Where you feel like you have to get that just because it's available. 00:31:40.000 --> 00:31:47.000 When really we wanna feel our best on vacation too, it's not all just about the experience of food, but also your overall experience. 00:31:47.000 --> 00:31:55.000 And like we said before walking around or getting to experience the city or whatever isn't going to be as enjoyable if you're feeling overly full. 00:31:55.000 --> 00:32:04.000 And just not, super great in your body. So it's taking all those things into consideration. Well, you're making your food choices on vacation. 00:32:04.000 --> 00:32:14.000 Then when you get home, just doing that brain rewiring, especially the first few vacations that you go on after starting intuitive eating. 00:32:14.000 --> 00:32:20.000 About, you know, starting a diet after this holiday isn't really going to do me a whole lot of good. 00:32:20.000 --> 00:32:27.000 It's just going to make me feel restricted and it's gonna start that diet, diet band restrict cycle all over again. 00:32:27.000 --> 00:32:36.000 I'm just going back to where I started again. So just going back to how you were eating before you left on vacation is one of the best things you can do. 00:32:36.000 --> 00:32:40.000 You know, finding some things that make you feel good, some meals, some movement, some journaling, whatever it might be that makes you feel good when you get home. 00:32:40.000 --> 00:32:51.000 Those are all really great things to try to implement when you get home from vacation. Beautiful. 00:32:51.000 --> 00:33:00.000 So those are only 2, questions for this week. Totally fine. Are there any? 00:33:00.000 --> 00:33:07.000 How topics anyone would like to chat about. Oh, there was one. 00:33:07.000 --> 00:33:19.000 Let me go back up and see if I can find it. There's some about medication. 00:33:19.000 --> 00:33:24.000 Yeah, so Tara said. And this was one of her questions. She said, I just joined a few days ago. 00:33:24.000 --> 00:33:30.000 Just started a new medication yesterday. I have to take it with at least 350 calories. 00:33:30.000 --> 00:33:36.000 I wanted to stop counting calories and now I have to. Also, we're coming from an ED and the advice. 00:33:36.000 --> 00:33:45.000 Okay, so this is like a question. And my advice would be to. 00:33:45.000 --> 00:33:52.000 At first, if you feel like you need to count the calories for this one meal or snack that you're having with your medication. 00:33:52.000 --> 00:34:02.000 That's totally fine. Or you can. Take your medication with a meal. Typically meals are more than 350 calories. 00:34:02.000 --> 00:34:11.000 So if you're having like Like a normal meal, like let's say dinner is your largest meal day after other day, whatever meal it might be. 00:34:11.000 --> 00:34:18.000 Just take your medication with that if it's possible. So you know that you're getting more than 350 calories. 00:34:18.000 --> 00:34:29.000 And you don't really have to count it out. So if you're having like a pretty bounce me up the card fat and a protein, you're typically going to have a little bit more than that many calories and that's. 00:34:29.000 --> 00:34:38.000 That's good. We want more calories. And so we can stay for and have energy a lot longer and keep this full to our next meal. 00:34:38.000 --> 00:34:46.000 So my advice would be just pair your medication with a meal that is likely to be 250 calories or over, to be safe. 00:34:46.000 --> 00:35:03.000 You can also do like, a guest tonight in your head. If you have an idea of how many, something has, it's totally fine to like pair those with a few other things and see about, you know, trying to get at least 350 calories. 00:35:03.000 --> 00:35:13.000 If you don't feel comfortable with that, that's totally understandable. I would just stick to having it with like your largest meal of the day. 00:35:13.000 --> 00:35:27.000 Yeah, so that's. What I would do in that situation. Yeah, let's go down and see if there's any other questions. 00:35:27.000 --> 00:35:29.000 I was spin off from question one. I'm in stage one. Completed all the views and workbooks. 00:35:29.000 --> 00:35:40.000 But working through acceptance before moving to the next stage. I'm a tracker, a tracker. 00:35:40.000 --> 00:35:47.000 I'm just struggling with how to eat in this transitional stage. So I continue tracking until I get to the later stage of breaking roles. 00:35:47.000 --> 00:35:55.000 Or is there something I'm not considering? Okay, great. Great question. 00:35:55.000 --> 00:35:56.000 If you're a tracker and you want to stop tracking, that is suggested in the first few stages. 00:35:56.000 --> 00:36:08.000 You stop tracking. It doesn't mean that you have to start bringing in all these foods that you've been that have been off limits. 00:36:08.000 --> 00:36:18.000 You absolutely don't have to do that. You can stop tracking without. You know, going all out and bringing all these foods back and you can still eat as you have been. 00:36:18.000 --> 00:36:27.000 I would just stop tracking and start working on the mindset of not taking those calories. Into such high consideration when you're making food choices. 00:36:27.000 --> 00:36:33.000 So when those numbers start popping up again, you can think. You know, these numbers aren't important anymore. 00:36:33.000 --> 00:36:37.000 It's good to know how much energy I'm getting from my food, but these These numbers are going to make the decisions for me anymore. 00:36:37.000 --> 00:36:47.000 I can make these decisions for myself from now on. So you can absolutely stop tracking. I just wouldn't recommend. 00:36:47.000 --> 00:36:57.000 You know, bringing in all those, like I said, that were restricted before. Terrace, unfortunately my, is a snack, very small. 00:36:57.000 --> 00:37:05.000 If you could have with any other meal throughout the day that. I'm not sure what medication it is or if you can take it at any time throughout the day. 00:37:05.000 --> 00:37:14.000 But maybe just like your biggest, throughout the day that. That you can maybe pair it with so you don't have to rely on, you know, counting calories. 00:37:14.000 --> 00:37:22.000 For any. Okay, let's see. Any more question? 00:37:22.000 --> 00:37:28.000 And again, thanks for that question, Susan. She's also tracker. Awesome. Perfect. 00:37:28.000 --> 00:37:31.000 This may sound silly by a bunch of Weight Watcher package snacks at home. I do enjoy them. 00:37:31.000 --> 00:37:38.000 I would prefer to eat them and not have them go the trash can but I'm looking for something to stage myself when I grab the snack. 00:37:38.000 --> 00:37:44.000 That reminds me, I'm not tracking. Beautiful. Okay, so this is an amazing example. 00:37:44.000 --> 00:37:53.000 Of a food preference versus a food role. So a food preference is something like this. You enjoy the taste of the snacks. 00:37:53.000 --> 00:38:04.000 And it you would be enjoying this whether they were away watch or snack or not. So it does really sound like a preference for you, whereas if it were a food role. 00:38:04.000 --> 00:38:11.000 Having something instead of the Weight Watchers package snacks, like let's say they're like those little Oreo snacks or something. 00:38:11.000 --> 00:38:17.000 If you had a real Oreo instead. You would have a lot of guilt or shame or anxiety around eating that. 00:38:17.000 --> 00:38:25.000 That could mean that you're choosing these over the real things that would be a food rule and that would be something to work on. 00:38:25.000 --> 00:38:32.000 It sounds like the preference for you and you can You know, reach for these things when they sound good. 00:38:32.000 --> 00:38:41.000 And I think that's great. And some things to. Looking for something to say to myself. I think you can say just that like this sounds good to me. 00:38:41.000 --> 00:38:49.000 So I'm going to eat it regardless of how many calories or whether it's weight watchers approved or not. 00:38:49.000 --> 00:38:55.000 Okay, I think we can do one more before we start closing out. And finally I'm having trouble getting started. 00:38:55.000 --> 00:39:02.000 Anything my bingeing has skyrocketed and I don't understand the mental block I have to even start the program. 00:39:02.000 --> 00:39:15.000 Any advice for how to just start? Okay, so I think this is really common because once you get into this society you just see like all these amazing materials and resources and videos. 00:39:15.000 --> 00:39:21.000 It's all really, really great, but it can feel really overwhelming when you first start. 00:39:21.000 --> 00:39:38.000 And that's totally normal. What I would suggest is one doing. Starting with baby steps one video week and just kind of taking it in increments the more comfortable you feel the more you can add to your plate but really just taking those small steps. 00:39:38.000 --> 00:39:49.000 And you said you just started, I would, watch the. The new members group coaching call from the other day if you haven't, if you weren't on there. 00:39:49.000 --> 00:39:58.000 You should have it in your email. Excuse me, I would watch that because. Colleen is in there and she's telling you what to focus on first. 00:39:58.000 --> 00:40:07.000 And if you have more time, you can focus on the other thing. So she kind of puts it in order of things that you should be focusing on in the very beginning. 00:40:07.000 --> 00:40:16.000 So I think that will help. And again, those baby steps, baby steps are just such, a huge help. 00:40:16.000 --> 00:40:22.000 And okay, one more I lied, one last one, cause there's only one question left. 00:40:22.000 --> 00:40:27.000 Suzanne says. Can I still succeed if I don't do all the workbooks in each stage? 00:40:27.000 --> 00:40:34.000 My time is so limited that will take me forever if I do everyone. They are helpful, but I'm lacking in time. 00:40:34.000 --> 00:40:37.000 Okay, so I would. I mean, absolutely you can still be successful if you don't complete every single one for sure. 00:40:37.000 --> 00:40:49.000 But I would definitely at least take a look at them and see how helpful they will be for you. 00:40:49.000 --> 00:41:08.000 And. I don't want you to be in a rush as you're going through this because this these can take a lot of time and the more time you take on them and the more comfortable you get with the information, the more sustainable it's going to be, the more sustainable it's going to be and the less you're going to have to backtrack, the more sustainable it's gonna be and the less you're gonna have to backtrack later on when you have to 00:41:08.000 --> 00:41:13.000 go back and rewatch or, you know, do the workbooks later on because some things just aren't clicking. 00:41:13.000 --> 00:41:21.000 I recommend I recommend doing the workbooks with the videos as you're finishing the videos. 00:41:21.000 --> 00:41:32.000 And if you take a look at the workbook and it doesn't seem like something would be super helpful, that's okay, but I would at least take a look at them and see kind of. 00:41:32.000 --> 00:41:37.000 What they entail before you, you kind of bypass them because I do think that they're really, really helpful. 00:41:37.000 --> 00:41:44.000 There's some really helpful exercises in there. But of course you can absolutely be successful without doing every single thing. 00:41:44.000 --> 00:41:56.000 It's they can just be really really supportive along your journey. Okay, so that's everything we did it guys and we have 2 min to spare so that's amazing we did it. 00:41:56.000 --> 00:42:04.000 I'm so so happy to be here with you guys and all your new members and that this is just such a beautiful group of people. 00:42:04.000 --> 00:42:18.000 To have all one place supporting each other so diverse and You know, it's so funny how diverse everybody is, but yeah, we're all going through so much of the same struggles and wins and working arms and all of that. 00:42:18.000 --> 00:42:29.000 So we're all just here to support. And I just think that's so beautiful. So again, everybody who is new and Welcome back to everybody who's been here. 00:42:29.000 --> 00:42:37.000 So happy to see all those familiar faces. I hope you all have such a beautiful week and I will see you again next. 00:42:37.000 --> 00:42:43.000 Wednesday. Have a good week everyone.