161. Group Coaching August 9th

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 ***Due to tech difficulties the first few minutes of the welcome of this call have been cut off of this session but all of the Q & A portion is there!*** Questions covered on the call (14:21) - I am in the stage 2 and I know that it is not recommended to introduce fear foods until the stage 4, but I don't live alone and my family members regularly buy large supplies of my fear foods, such as large boxes of cookies, chocolates etc. Do you have any advice on what I could do to not have frequent binges until I get to the stage 4? (20:51) - I joined one week ago but have been "all in" for a couple of months. Do you recommend having structured meal times or should we just eat when we're hungry? (23:32) - I grew up with a fast metabolism and a family of snackers (or grazers) along with chaotic meal times or schedules. I struggle with ALWAYS feeling hungry. I would ideally like to eat 4-6 meals (or snacks) to fit my work schedule and lifestyle, but I feel like I naturally always feel hungry even if I just ate 15 minutes ago and felt full at the time. Can I really be hungry 15-30 minutes after I just ate a meal? My biggest struggle times are right after breakfast (1 egg, toast and 1 cup coffee) and also the hours after dinner but before bed. Thank you! (27:31) - As I have let my food rules go - I keep over-eating. I do well during meals and eat to a comfortable fullness level. But then there is dessert, or maybe leftover donuts in the kitchen. I am not hungry, but something in me says I need this and I am trying to honor and trust what my body is telling me. Why, if I am not hungry, is my body wanting these tasty foods? And what should I do about it? (32:26) - When I'm done eating, sometimes I tend to feel "overly full" but then I burp and feel better. I've noticed that for some reason I tend to burp pretty frequently after a meal. I'm not super concerned, and most of the time I've noticed that I feel comfortably full after I burp and feel good. Whereas if I stopped eating earlier instead of finishing, I might be hungry later or just not get enough food in. However, I'm wondering if this is any area of concern. I know burping is normal, but sometimes I am waiting several minutes after I finish to burp and then I feel good. Could it be that I am eating past fullness? (35:40) - Is it normal to want to eat out at my favourite restaurants often? My partner and I travel long term and we had been back in our home town for the summer. I have a list in my phone with all of my favourite places that I want to still eat at. Is this normal or is this a disordered behaviour? Speaker 1: (00:00) These that, um, that we just wanna work on, that we wanna make little tweaks to so we can make these sustainable changes to feel better in the future. So you can go ahead and put those in the chat. Um, something that I am gonna be working on for the next week for myself. I think I've told you guys before in the past that I kind of have a checklist. I'm a big checklist, girly . Um, I know a lot of you guys are too. We're, I feel like us in the intuitive eating space, we tend to be like the same quote unquote type of person who loves like the structure and love is almost like a type A personality, but not quite. Um, anyways, I love a checklist. I love all those things. So I have this checklist that I use almost daily. Um, and I check off things that I do each day that make me feel my best. Speaker 1: (00:55) So then when I am like looking back on things, um, I can kind of see where, where I can, I can start working on things, um, make myself feel better. So recently I've noticed that, you know, I haven't been feeling my best. So I took a look at my check sheet and I looked back and I saw, wow, I really just haven't been journaling lately. And typically I like to journal a few times a week. I know I'm not a everyday journaler, I've just come to learn that about myself. Um, but I feel really good when I can get my thoughts and feelings down on paper and out of my brain. Um, so that's on my checklist and I haven't done that in a week or two. And that's, that's honestly why I feel like I am kind of all bottled up. I'm feeling a little bit emotional and my brain just kind of isn't as, um, as productive as it usually is. So my working on are this week is to start incorporating some journaling, making time, carving out five minutes, a few days a week to get that journaling out so I can free up my brain and feel and feel better. Speaker 1: (02:06) Okay, let's take a look at these. For those who just joined, who I just let in. Um, we're putting in our working ons in the, um, in the chat. So let's see what we have here. Um, sticking with the time I've carved out to do the assignments in society. Love it Erica. Love it, love it, love it. Sometimes, you know, we do wanna be flexible with ourselves and make sure that we're making these accomplishable goals while other times, um, and we wanna be flexible. And when we really aren't feeling like we need, we can get things done. It's amazing to be flexible with that. But we also wanna remind ourselves that we are making ourselves a priority in this instance. And that you're making a promise to yourself. You're making a goal to yourself. And when you fulfill that promise or that goal or, or you're doing what you're saying you're gonna do for yourself, that helps improve your relationship with yourself and that trust with you and your body. Speaker 1: (03:03) So that's amazing. I love that you're, that you think you're gonna stick to it in stage four, Jen says, um, so working on watching the resource videos aiming for one per week, that resonates with me. I love that Karen says, I would like to continue working on being more mindful while I'm eating. Wonderful. I found an app that allows me to check in with myself when I begin eating, and it reminds me when I'm eating to be thankful to take my time, et cetera. I plan to step up my use of the app. It's called Peace with Food. I think that's great. What a cool app. Um, I love to see that you're looking to be more mindful. That's always a good thing, um, to continue checking in with yourself while you're eating. Ashley says, I'm working on trying to slow down on reading materials and videos. Speaker 1: (03:52) I tend to warp speed through the things and not take time to absorb the information and do the exercises. Yes, that is wonderful. I think, I think this is also part of our personality type for a lot of us. We try to, we just wanna get things done and we want to feel accomplished and get all the things done. Um, but sometimes it just takes a few weeks to really let it set in and it takes us having these experiences with food and movement and body image to really put these things to work and to fully understand it. So I love that you say you're slowing down with reading and watching the materials and videos. That's amazing. Julia said she's creating time for rest and to get more sleep. Always great, always great. It's amazing how much sleep can, um, affect our food choices, how it can affect our mood and our hormones and all of that. Speaker 1: (04:45) So I love to hear it. Um, last one Erin said, I'm working on recognizing emotional eating, um, and listening to my body's fullness cues. Beautiful. So much. You guys are absolutely fabulous. This is awesome. Wonderful wins, amazing working ons. You're all being gentle with yourselves. I love it. Okay, beautiful. Okay, moving on. Like I said, I wanted to chat about, let me make sure there's no one waiting to get in. Okay, perfect. We're good. I wanted to chat about joyful movement and first of all, let's share in the chat what are some of your movements that you've been loving? And I would love to hear why you love it. What is it making you feel? What is drawing you to that movement? Um, why do you love it and why are you choosing to do the movement? Love this. I can't wait to see what you guys are gonna say, so hold on. Let me take this to my coffee. Speaker 1: (05:46) It's August now. So we have our Halloween mug, of course. Um, okay, so joyful movement, let's chat. Joyful movement was something I, um, this was the piece of intuitive eating that really I really struggled with when I was working through this. And I think that has made me really passionate about it because I know it can be so dang hard. But once you get to a place of being able to choose movement because of the way it makes you feel and the joy that you get from it, it is just such a world of a difference than when you are pushing yourself to, you know, pushing yourself to the extreme or pushing yourself to do things for the calorie burn instead of how it's making you feel. So with that being said, I actually got this idea because I just started running again, which is something I haven't done in a really, really long time. Speaker 1: (06:43) Um, probably since, you know, my disorder eating days. Um, so this has kind of been like a big milestone for me because I can now actually enjoy running, which I never thought I would do after years of pushing myself past my limits and just running no matter what for the calie burn and all of that. So I am really proud of myself for going back and starting running again because I truly, truly love it. Um, so let's get into what you guys are saying. Ashley likes to walk. I also love walking. Um, I have a crazy life with work and kids and allows me to listen to music and feel relaxed. I am obsessed with that. Um, walking I feel like is so, so underrated. It's so healthy for us and it can make you feel so dang good. And it is just something that you can do. Speaker 1: (07:39) Even if you've had like a long exhausting day, it can still feel refreshing and you get to go outside if you live somewhere where you're comfortable being outside. So that's beautiful. You get to bring in the nature and all of that. Goodness. Um, Erin says, I love going for walks. Oh, hold on just a second. I'm gonna mute our new ladies that came in. Welcome, welcome ladies. We're putting in the chat what we, um, some movements that we're enjoying and why we enjoy them. Um, Erin also loves going for walks at nighttime with my mom because these walks energize my body and my mind. Love it. If we can get in movement with someone we enjoy being with. I personally think that that is just such, it's just, it just adds another aspect to the movement. It adds another benefit to the movement because you're not only re-energizing your body and taking care of your body, but you also get joyful, um, conversations and all of that. Speaker 1: (08:41) I love it. Rochelle. I've been doing a density strength program on the Peloton that I've been loving as it's making me feel stronger. Also, yoga and mobility exercises helping me feel more flexible. Oh, I love that. I've been working so hard on being more flexible lately. It is not easy. Um, the combo making me feel more capable of chasing my four year old around, around all day walking and jogging also helps me clear my head. I love it and I love the goal of, um, and making more capable of chasing around your babe. That is so sweet. And it's such a real life goal. Like those are things that we all want to be able to do and to have a longevity to do, and movement just helps with all that. So that's amazing. Allison loves CrossFit, love the community, giving stronger and learning new ways of moving my body. Speaker 1: (09:33) I love that. I've never tried CrossFit, but I think it might be something now that I'm kind of on the other side of, um, my disordered thoughts around movement, I think that might be something that I would actually love because just like you said Allison, I love the community aspect. So I think that, I think that went all like CrossFit too. I love it. Thanks for bringing that up. Erica says, I recently found a yoga studio I love, I've never liked yoga before, but I love the yoga flow classes at the studio. I feel so energized and accomplished when I finish the class. And I often, and often I don't think I'll be able to do a pose. The instructor had a stew, but every time I'm able to do it and I feel so empowered and amazed at what my body is capable. Look, that's so beautiful, so beautiful. Speaker 1: (10:21) I have seen some of those yoga poses and kudos to you because I'm not sure I could do them either, so that's amazing. Um, Jen is loving Pilates. Um, she says Lindy Will Espec specifically, I've never heard of that. Um, but thanks for their back. It makes my body feel so good, particularly my neck and back. I've heard amazing things about Pilates and yoga with your joints. Um, walking my dog and focusing on getting fresh air, that's beautiful. I love it. Um, Corinne enjoys walking outside in the morning before work. Okay, call me crazy. But morning walks I feel like are so energizing and wonderful. There's just something about the crisp air, but just adds a little something, something to your walk. I love it. Um, swimming. Susan says, my post run cool down. Oh my gosh, being all sweaty after run than jumping in a pool. Speaker 1: (11:18) I cannot think of anything better. That's awesome. Um, Jennifer loves yoga followed by kickboxing, walking, spin class. Whew. You're doing it all. You like the, um, the variety of all of it. I love it. Beautiful. Awesome. I love all these and how you can all correlate what the things you love to, how it's making you feel versus, you know, how it's supposed to make you look or whatever it might be. So, um, something I just wanna chat about while we're talking about joyful movement is the, the importance of connecting these two. So connecting the movement to how we're feeling and something that I love to do usually like right when my movement is over and when I'm cooling down or I'm stretching, I like to reflect on how the movement made me feel and how I'm feeling right now. So if you are feeling, I feel so energized, I feel really good, I can take on the day, then you know that that movement was really good for you and you take note of that, of this is, this is something that I could do more often or this is something that I would like to keep doing. Speaker 1: (12:30) Whereas if you're reflecting and you're thinking, Ugh, I cannot imagine doing this again tomorrow. Um, that was dreadful. I can't believe, uh, I just did that. Um, then again that's something that you can just say, well, this one just isn't for me, or Maybe I need to take a little bit easier tomorrow or whatever the next day is that you wanna do it. Um, so really just reflecting on things instead of just doing it, getting it over with and just moving on. Not only does this help you figure out what works for you, what isn't great, great for your mentality or you know, whatever your goals might be, but it also helps make movement more sustainable for you. When you can correlate movement with the positive feeling or the positive benefits that you're getting from it, it's going to connect those two in your mind. Speaker 1: (13:18) And you're going to start thinking about, um, oh, I want more energy. Maybe some movement would do me some good or, you know, I'm I, one of my goals is better heart health or something like that. So maybe I'll go for a walk today. Um, connecting these things in your head is going to form those pathways in your brain so that they're more connected. So when one thought comes up, the next one is sure, is sure to follow. Um, so that's just a little tidbit on a joyful movement. Thank you all so much for sharing these with me. I love hearing how other people like to move. 'cause like I said, I feel super passionate about this. Awesome. Alright, let's dig in to these questions because we got some good ones today. Let me take a, a quick drink. Okay, our first question, let me turn on. Speaker 1: (14:21) Alright, our first question. Hi, I am in stage two. I know that it's not recommended to introduce Fear Foods until stage four, but I don't live alone in my family members regularly by large supplies of my fear foods such as large boxes of cookies, chocolates, et cetera. Do you have any advice on what I could do to not have frequent binges until I get to stage four? Thanks in advance for your reply. Such a good question and I feel like we get this question a lot. Um, if you are new here and you're not sure kind of what we're talking about here, um, we tend to not recommend breaking food rules until you get into stage four where it's laid out for you step by step exactly what to do to bring, reintroduce these foods back into life. Um, and why we do that is because one, in the first few stages we work on body image and why dieting and restricting is harmful for us and why, you know, it, it doesn't typically work for really anyone. Speaker 1: (15:28) And um, then we work on our hunger, fullness satisfaction cues in stage three. So then once we get into stage four, we feel most in control when we bring in these new foods because so often we're bringing in these foods before we have our hunger, fullness and satisfaction cues, um, in full play. Um, so that makes us, makes it so hard for us to be in control when we are eating these foods because we don't know when we're full. We don't know how to tell when we are full or satisfied from a food. So we eat a whole lot more of it and it tends to make, you know, it doesn't make us not feel so great. And that can lead us to, you know, wanting to restrict again and keep us on that, um, restrict, binge restrict, overeat cycle. So with that being said, um, if you are in a similar situation where you don't live alone and you have these fear foods in large quantities with you, um, pretty much all the time, I would dig a little bit deeper as to where these binges might be coming from. Speaker 1: (16:31) I would, um, kind of think about, okay, so there's two different reasons why we we binge or feel out of control around food. One, it's biological meaning that we aren't getting enough food overall, you're not getting enough energy or certain nutrients, so your body is, you know, sending these intense cravings to get the energy and nutrients that it needs. Um, so that's one biological and biology is always going to win. So that means if you aren't getting enough or enough of that nutrient, then your body is going to keep setting those signals until it gets what it needs. Um, there's no way of kind of will powering over it or anything like that. Um, so that is the biological standpoint or is it emotional? Are you, do you typically binge when you are stressed out or you have more feelings than usual or when you find, wanna feel comforted? Speaker 1: (17:31) Is that, try try to like look back and see where these binges are stemming from. And I think that can really help you to figure out how to keep them from happening. Um, of course this isn't something that happens overnight or even with one instance, but it's something that over time you're gonna start to see correlations and you can kind of peg down why these are happening and how you can prevent them from happening. So if, if it's biological, you could always try adding in another snack during the day or, you know, making sure that your meals are balanced, which you'll get way more into this in stage three. But making sure you have like a carbo fat and a protein at most meals and snacks so you're feeling satisfied and you're getting those nutrients that your body needs, um, and making sure you're getting enough overall food. Speaker 1: (18:21) If it's emotional, then um, this can be a little bit more nuance because of course emotional eating is totally fine. If you are looking for a cookie to help bring you comfort after a long day, that's absolutely fine, as long as you have expectations that are realistic, that cookie can absolutely bring you comfort and joy in the moment, but that cookie is not going to solve why you're stressed out. It's not going to solve all the problems that led you to feeling this way. Um, so just having the expectation that, yeah, it's good in this moment, but there are other things that I can do to make myself feel good in the long run. So try thinking about incorporating things that can, that can help not solve the issue, but help you to feel better about the issue. So maybe talking about it with your significant other or your family members or calling a friend going on a walk. Speaker 1: (19:17) You can even mix the two if there's something I love to do, especially if you're not really, um, used to looking for other things other than food to help your emotions pair a food that you know, helps to comfort you with another coping mechanism. So maybe ask your friend to go grab ice cream with you so you can chat about some of the things that have been bothering you while you're having a fun little snack. Or, um, take a family member to coffee, call someone while you're, um, drinking some tea or whatever it might be you're having ice cream or whatever it is that helps you to feel comforted. Pairing those two together can help you feel satisfied and not restricted around the food. And it can also help you to get to a better place emotionally so you aren't still looking for food to help, to help calm that, that sense of anxiety or stress. Speaker 1: (20:10) Um, so I hope that was helpful. That is my advice with that. We can't always control what food is around us. So I think that having these things around you right now is it, it really isn't ideal, but life isn't always ideal and there's just things that we need to try to get around it. Of course, you know, asking yourself like how a suit can make me feel and all of that is, is good and fine, but if we don't get to the root cause of why these binges are happening, um, they're likely to just keep happening over and over again. Okay, next up. Speaker 1: (20:51) Hello. I joined one week ago, but have been all in for a couple of months. Do you recommend having structured mealtimes or should we just eat when we're hungry? Also, another question that gets asked all the time. Um, like we said before, we don't typically add any foods until stage four, but a lot of people join a society when they're already quote unquote all in. Um, and that's totally fine. We're all at different points in our intuitive eating journeys when we join. Um, so what I would recommend, typically, even if you've been all in for a few months, your hunger, fullness and satisfaction cues probably aren't, aren't totally back yet. You're probably not totally in tune with those hunger cues. So I wouldn't recommend waiting until you're hungry because sometimes that can be, that can have you waiting too long if you aren't recognizing those early signs of hunger. Speaker 1: (21:46) And that can lead you to feeling out of control around food, um, eating past comfortable fullness, and then you start to feel, you know, yucky because you're so full. And then that can lead to feeling like you need to restrict again. So I, if once you get to stage three, this can be laid out beautifully for you. You're not gonna have any question on, on any of it, but that's where we go into biological reconditioning, which is bringing back your hunger full and satisfaction cues. And what we recommend doing is going no longer than three to six hours without eating and trying to balance most of your meals and snacks so your body is getting the consistent energy and nutrients that it really needs. So that means making sure you get that carb, fat and protein in most of your meals and snacks. Um, there's no hard and fast rules, it's just when it's convenient for you, when you can make it a priority. Speaker 1: (22:37) We want to get, get those nutrients in our meals so we're feeling satisfied and we're getting our body what it needs. And that is going to help keep you from feeling outta control around food. It's gonna help you to bring back those body cues as well, so it's only gonna get better and better. So answer your question, um, I would recommend eating kind of, kind of definitely structured meals, but I would kind of recommend eating almost on a schedule, um, where you just know that you're not going longer than three to six hours without eating. That's typically how long it takes your body to work through the energy of a meal depending on what's in it and the size of it. Um, so just making sure we're going no longer than that without a meal is a huge, a big one that's going, that's going to help. Okay, next up. Speaker 1: (23:32) I grew up with a fast metabolism and a family of snackers or grazers along with chaotic mealtimes or schedules. I struggle with always feeling hungry. I would ideally like to eat four to six meals or snacks to fit my work schedule and lifestyle, but I feel like I naturally always feel hungry even if I just ate 15 minutes ago and felt full at the time. Can I really be hungry 15 to 30 minutes after I just ate a meal? Excuse me. My biggest struggle times are right after breakfast where it looks like they have one egg toast and a cup of coffee and also the hours after dinner before bed. Thank you. Okay, so great question. Um, and I can actually totally relate to this because I also grew up with a family of grazers. We just always, we just had snack after snack after snack. We rarely had like a full meal. It was always just, you know, whenever we felt like it, we had a snack. Um, so totally relatable. Speaker 1: (24:34) So first of all, I would say if this is temporary, if you're feeling hungry like 15, 30 minutes after every meal and it's been happening since you started your intuitive eating journey, I would say that that is something we call extreme hunger. And this is just your body's way of trying to get the energy and nutrients that it's missed out on. It's trying to bring you back to a place of comfort and feeling like, you know, I, I'm getting the energy that I need and that's totally normal and it's temporary. But this sounds like, um, this is kind of a long-term thing that you have always felt this way for as long as you can remember. Um, and with you saying that your biggest struggle is with breakfast and you said that you have one egg toast and one cup of coffee, I would say that we might be looking at, um, more of like a satisfaction thing where, um, that's not a completely balanced meal, so that can leave you wanting more at the end. Speaker 1: (25:38) So whether you're eating to fullness or not, if we're not getting a balance of different nutrients, then it can leave our body, you know, still looking for other things or looking for more food. Um, so adding, having like a carb fat and a protein to this meal can help you to feel more satiated at the end and helping you to move on after the meal so you aren't hungry just 15 to 30 minutes later. So with egg toast and coffee, maybe add some butter to your toast, add another egg, um, maybe some avocado to your toast, whatever feels good to you, maybe put in some fruit or vegetable in there. Something that can help you to feel satisfied at the end because a lot of the times we are eating without actually taking into consideration what sounds good and what's going to feel good. Um, so making sure it's quote unquote balanced for you. Speaker 1: (26:31) Um, and sometimes this takes some time to learn what works best for you, what's going to feel best and keep you full, um, as long as you'd like it to. So I would just say play around with those meals and try to find what satisfies you. Um, in, in this it looks like maybe you can have a little bit more protein and fat and if it's just one piece of dosing with another piece, whatever, play around with it, see what feels good for you and, and what helps you to feel full or longer. Um, so beautiful. Um, balance those meals. Try to make them as satisfying as you possibly can. Um, if you are feeling, the last one says also the hours after dinner, but before bed. This one is really common if you aren't eating enough overall or getting certain nutrients. So this makes sense if your, if your meals aren't balanced for the most part, it can mean that you're, that you could be lacking in certain energy or nutrients. Speaker 1: (27:31) So I would definitely make sure that those, that your, um, meals are a little bit more balanced. So adding in the carb, fat and protein in each one of your meals can really, really help. Next up, let's see, as I let my food was go, I keep overeating, I do well during meals and to eat in eating to a comfortable fullness level, but then there's dessert or maybe leftover donut in the kitchen. I'm not hungry, but something in me says I need this and I'm trying to honor and trust what my body is telling me. Why if I'm not hungry, is my body wanting these tasty foods and what should I do about it? Excuse me, my former self would, would just say, no, um, that doesn't fit in today's eating plan and move on. Now I eat it. I don't feel so great after. Speaker 1: (28:24) And I'm trying to identify and associate those feelings with the behavior, but I'm not seeing much shifting in my desires. Okay, great question. This one. Um, this can be for, for a few reasons really. First, um, if you're in the beginning stages of the society, we typically tend to recommend waiting, like I said multiple times already. I know it's not like a broken record right now, um, to wait until stage four to introduce those food rules. Um, so I'm guessing you either came in with already a broken nose or you are in stage four. Um, so we typically like to, to introduce those one at a time to keep us from feeling overwhelmed and overeating and not feeling great in our bodies. Um, the second thing that I would say is to start including these things throughout your day. So if you tend to go for these things right after dinner, look for dessert right after dinner. Speaker 1: (29:29) Even if you aren't feeling hungry, first of all, dessert every day is absolutely fine. That's more than okay. Um, but if you're going through these things, even when you aren't feeling hungry or you know it's not making you feel great in your body, I would consider adding these foods at different times throughout the day. A lot of times if we are, you know, only having these foods right after dinner, then our bodies can kind of see that as a type of restriction. I'm not gonna be able to have this food until tomorrow night after dinner, so I might as well get it in right now in case I want it. Um, so adding these in throughout the day is gonna help normalize it. It's gonna help your body to think, oh, this food isn't off limits. This food isn't restricted to certain times of the day. Speaker 1: (30:12) I can have this one ever. I like it. Um, so I don't need to crave it after dinner every single night because it's available to me all the time. Um, so with that I would also say to check in on the satisfaction of your meals. Like I said before, if they're not, if your meals aren't balanced, if you're not actually enjoying the taste or the feeling of your of your meals, that's gonna leave something to be desired in your body and you're gonna keep looking for something else, whether it's intentional or not. Um, and those foods are going to, going to, to sound good. And if these foods were off limits before, of course they're going to sound good because you're finally allowed to eat them. So it can take some time to get over like that point of them always sounding good. But it sounds like you are are trying to associate feelings of, um, of knowing when your body isn't feeling good after eating them, which is great. Speaker 1: (31:08) I would just try to take that negative connotation of, oh, I ate these foods and now I feel bad and kind of look back further and see why did this make me feel bad. It's not necessarily the food that I ate, but it could actually be the way that I am structuring my meals and then having the food after. So you can include these throughout the day, like I said, to help normalize it and you can also include it within your meals to help your meals feel more satisfying. So if you're constantly looking for the leftover donuts after your dinner, why not include the donut in your dinner so then you can feel satisfied with the dinner that you're having while also getting all the other wonderful foods and nutrients in the energy from your meal. Um, this help, this also helps to neutralize it because you know, you don't have to eat your dinner in order to earn your donut. Ooh, okay. I feel like I have been talk, talk, talking nonstop, . Um, but let's move on 'cause we've got a lot to get through and only a few more minutes. So next up, let's see. Okay, this one is a little bit long, so I shortened it on here. I know it still looks kinda long, but um, I'm just going to read it from here. Make grab a quick drink. Speaker 1: (32:26) Okay. I have done so much great healing with intuitive eating in my habits in my body. I have come so far in a year currently something I've noticed a lot in my eating habits has to do with fullness. When I'm done eating, sometimes I tend to feel overly full, but then I burp and feel better. I've noticed that for some reason I tend to burp pretty frequently after a meal. I'm not super concerned. Um, and most of the time I've noticed that I feel comfortably full after I burp and feel good. Whereas if I stopped eating earlier instead of finishing, I might be hungry later or just to get enough food in. However, I'm wondering if this is any area of concern. I know burping is normal, but sometimes I'm waiting several minutes after I finish and then I feel good. Could it be that I'm eating past fullness? Speaker 1: (33:12) I'm not really sure what to think of this. I'll note that the air in my system that gets burped out could be from food or from drinking or is possibly combo of both because I drink it was strong. Okay, you're totally right. Burping is absolutely normal, especially like during or after a meal. And then feeling less full after you burp is also totally normal. You're getting the air out of your GI system. So it's kind of making more room for the food to settle in there. Totally normal. A few things that, um, you could look into. Like I said, it's normal. I would not worry about this at all. Um, is being mindful, but you could look into being mindful. How mindful are you being while you're eating? Are you eating very quickly so you are, you know, getting more air in with your food? Speaker 1: (33:58) Are you drinking very quickly or drinking carbonated beverages? Again, those things are also fine, but these could be some reasons why you're finding that you're having more gas in there. Um, c can you take some time while you're eating to just take a few minutes and kind of let any any air through that might be trapped in there? Kind of give yourself a few minutes to one check in, how's my body feeling? And then this might give your body some, some time to let some air out so you know, you can have a better feeling of your fullness as it comes toward the end of your meal. Um, and if this is happening every time you eat, um, you know that, that you can just eat slightly past fullness and then you'll feel good afterwards. Fullness is different for every person. So if you know this is what's going to happen and none of these things seem to help, it's okay to eat past fullness. Speaker 1: (34:55) If you know that in the long run, this is what's going to make your body feel its best and it's gonna keep you full until your next meal. Um, so there's nothing wrong with eating past fullness if that's what's going to make you feel your best in the long run. But again, I would just, um, make sure you're being mindful of when you're eating, giving yourself the time to digest. Um, and eating may be a little bit slower if you're a quick eater, um, and checking out like what beverages you're eating or drinking if you, there's a lot of carbonated beverages and all that. Sometimes that can cause a little excess guess in there too. Okay, I think this might be the last one. Speaker 1: (35:40) Is it normal to want to eat out in my favorite restaurants? Often my partner and I travel long term and we have been back in our hometown for the summer. I have a list in my phone with all my favorite places that I want to still get normal or is this a disordered behavior? So I would say this depends. This toy depends on your mindset behind the choice. Just like so many other things intuitive eating, it depends on your thoughts behind the choice. So are you choosing these, this restaurant because you love the food there, you're excited to eat the food, the food brings you joy and you actually enjoy eating there? Or is it coming from a place of guilt or anxiety where you're nervous to go to other places because you don't know the food they have to offer? You don't know everything about the food, what's in the food? Speaker 1: (36:33) Um, is it coming from a place of scarcity or, you know, nervousness because you don't know what to expect? And going between, you know, where this this thought process is coming from. Is it driven by pleasure or guilt and fear, um, can really help you to determine if it's quote unquote disordered. Um, because of course we'd only be making our choices, our food choices based on solely on the nutrition value or knowing what's in our food. Um, because that's a place of comfort. That doesn't mean you can't ever eat that at this restaurant ever again, but that does mean that sometimes you can venture out and try to kind of get out of your, your comfort zone a little bit so you know, um, that you can be flexible with where you're eating and what you're eating. So that's what I would recommend, um, to kind of look into your reasonings behind this. Speaker 1: (37:29) So why are you looking to, to only go to your favorite restaurants? Um, so that is it, that is the last question we have time for. I so appreciate you all joining today. This is such an amazing group. I have loved chatting about all this. I love that you guys are so active in the chat talking about all your joyful movement. It's been wonderful. You guys are a beautiful group of people. I love chatting with you here in the Facebook group all over one-on-one coaching. I love it all so much. Um, I'm so happy that you guys made it here today. I'm so grateful for you guys. Come again next week. I'll be back again next week and have a beautiful week. Bye.