162. Group Coaching August 16th

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 16:33 - Lives alone Fast food 3x a week high cholesterol, prediabetes, & high blood pressure crave higher fat/ sugar in meals current home delivery meal service is too little calories and taste Convenience foods for dinner Concern with how these habits are effecting health and budget 23:51 - I am on stage 1 and Colleen suggests that we get rid of things like trackers and measuring cups. That seems... very, very hard and scary. I'm 38 and I've been dieting pretty much my whole life; to give this up all at once feels impossible. I know I would just try to eat the tiniest portions possible if I couldn't measure. Can you offer tips or baby steps on this? 27:41 - I’m at stage four and I’m beginning to break my food rules it’s a bit scary and confusing since my food rules, mostly contain the quantity, not the kind of food for example, when I eat a cookie, I am fine with it, but when I eat more than usual, I begin to feel guilty. Or when I eat a cookie in the morning or afternoon I feel OK but when it is late at night, I feel guilty about it. How should I overcome this? 31:58 - I regularly compete in horseback riding, the days are long and busy and it never feels good to eat larger meals before riding my horse. I’m wondering what sort of foods I should eat a day or two before to prepare and fuel myself knowing I’m not going to be able to eat as well during the competition— and I’m also wondering what sort of foods I should pack in a cooler or snack bag to eat while I’m competing that aren’t heavy foods but enough to keep me focused while I’m competing. On top of that I also tend to overeat afterwards from the lack of nutrition throughout the week. 35:33 - I need help neutralizing my view of my weight. I know throwing away the scale works for many people but I have chronic illnesses that require weighing. I have five specialists and multiple medications and not only are weight changes a potential concern for my diagnosis it’s also a potential side effect of my medication. I know there is a resource for trying to avoid the scale at the doctors. But between the number of doctors I see, the papers that get sent home, and the four different charting apps they use it is unlikely to never see my weight and honestly takes more energy than I have to constantly guard myself. I would much much rather simply accept it as one number that represents one part of me. A number that describes my relation to gravity but not my worth. Any suggestions for being completely at peace with keeping the scale? 39:33 - How can you steer away from viewing foods as good or bad? 43:41 - I'm not on facebook - is there any other way to connect with the community? 43:47 - I have cleaned out my IG feed to be more IE helpful and body acceptance helpful BUT I need help finding women who are 45+ and older in this space? I don’t know what words to use to search. I guess I’m asking for age diversity as well. 00:01:10.000 --> 00:01:18.000 Alright, beautiful. One more check, make sure one's waiting. 00:01:18.000 --> 00:01:24.000 Muting everyone if you just joined. I'm meeting everyone just to kind of dr the background noise. 00:01:24.000 --> 00:01:28.000 It all looks good. Yeah, IA good group of people today. There's a few new people. 00:01:28.000 --> 00:01:38.000 I don't think I've seen before. Exciting, exciting. Welcome. So we are gonna get started. 00:01:38.000 --> 00:01:46.000 I'm Nicole. I'm a registered dietician with the society. If you've been the Facebook group before, you know I am, I'm in there answering questions, giving some tips, all that stuff. 00:01:46.000 --> 00:01:56.000 I'm kind of Collins. Right hand gal for the Facebook group and one on one coaching. 00:01:56.000 --> 00:02:07.000 So here I am and it's so nice to meet and you who haven't got the chance to meet me at either through Facebook or coaching or been here for. 00:02:07.000 --> 00:02:14.000 So. Wonderful to meet you. First things first, let's. Do our wins. 00:02:14.000 --> 00:02:17.000 Let's do our winds and working on so starting off if you have any winds from the past week, please feel free to put them in. 00:02:17.000 --> 00:02:29.000 I love hearing them. Well, rather seeing that I guess. So throw those in the chat. 00:02:29.000 --> 00:02:37.000 This is anything that you You did a really good job on this past week. What are you feeling good about? What have you been doing? 00:02:37.000 --> 00:02:40.000 That's been feeling good in your body. This can be anything from, I'm working on my food rules, I'm feeling comfortable in my body. 00:02:40.000 --> 00:02:57.000 I'm implementing some new things that make me are making me feel more confident. Anything that you feel like you're doing a really great job with in the past week. 00:02:57.000 --> 00:03:04.000 Something I've been working on that's been feeling really good. I think I told you guys last week that I really have been wanting to. 00:03:04.000 --> 00:03:09.000 Get back into journaling and I journal twice so far and well that might not seem like a lot that is a lot more than what I have been doing. 00:03:09.000 --> 00:03:20.000 And I feel like I'm taking more time to just. Be with myself and kind of sit with my own thoughts. 00:03:20.000 --> 00:03:25.000 So those are both 2 really big wins that I would like to continue doing. In the coming weeks. 00:03:25.000 --> 00:03:31.000 So let's get into yours. Lauren says this is my first time able to grew a group coaching call. 00:03:31.000 --> 00:03:35.000 So that allows one for me. Amazing. So happy to have you here, Lauren. I hope you love it as much as I do. 00:03:35.000 --> 00:03:45.000 Morgan says I joined back in May and had been putting off starting until, oh geez, I just lost you. 00:03:45.000 --> 00:03:53.000 Until today I actually watch my first set of videos and started my journal. Beautiful. I love that for you. 00:03:53.000 --> 00:04:03.000 And I think you're going to absolutely love this. The stages just. Can out your journey beautifully the support in the Facebook group is just Chef's kiss. It's amazing. 00:04:03.000 --> 00:04:13.000 And I cannot wait to see where this journey takes you. Seriously, this is just such a life changing journey and You're in amazing hands. 00:04:13.000 --> 00:04:23.000 Colleen does an incredible job walking you through everything. Jen says, my win is adding in more joyful move. 00:04:23.000 --> 00:04:25.000 That's amazing. Movement can just, there's just so many ways that movement can help improve your mood. 00:04:25.000 --> 00:04:37.000 Can't make you feel better in your body, make you feel more focused. Oh my gosh, it's just totally life changing. 00:04:37.000 --> 00:04:49.000 I love hearing that it's joyful movement so you're enjoying. What you're putting in and what you're gonna versus I made homemade ice cream and didn't like it so I threw it out. 00:04:49.000 --> 00:04:58.000 I still felt a little like I was wasting time and money, but I threw it out anyway. That's awesome because I know a lot of people struggle with. 00:04:58.000 --> 00:05:04.000 One like the clean plate mentality. Feel like you have to eat everything whether you actually enjoyed or not. 00:05:04.000 --> 00:05:11.000 But you can also see this and think, okay, this doesn't taste like good. I'm probably not gonna eat it. 00:05:11.000 --> 00:05:18.000 It's just gonna sit in my freezer for a month or so until it gets frost bit and then we have to throw it away anyways. 00:05:18.000 --> 00:05:21.000 So, this is great that you have the mindset of this isn't serving me, it's not going to serve me. 00:05:21.000 --> 00:05:32.000 So why would I hold onto it? That's wonderful. Alyssa. 00:05:32.000 --> 00:05:38.000 And so this is first time too. Love it. Welcome, Melissa. Roses first. 00:05:38.000 --> 00:05:46.000 Oh my gosh, so many new people. I love it. I love it. Krista says, I apply to II applied IE to drinking glass of wine. 00:05:46.000 --> 00:05:53.000 I drink what I wanted and tossed the rest. I have also been paying attention more to when and if I drink coffee. 00:05:53.000 --> 00:06:02.000 That is huge and it's so amazing how we can implement the practice of intuitive eating to other areas of our life. 00:06:02.000 --> 00:06:14.000 Alcohol is one of them and it's crazy how we don't really like put the 2 together sometimes when alcohol is in the picture, it's typically social or even just like. 00:06:14.000 --> 00:06:20.000 Help end our day, but if we really tune in and think how is this going to make me feel? 00:06:20.000 --> 00:06:24.000 Is it going to help bring me to a place where I want to be? How am I gonna feel tomorrow? 00:06:24.000 --> 00:06:35.000 Is it going to be worth me, you know, not being, not having my A game tomorrow morning, you know, and just taking those things into consideration before you make your choices can be. 00:06:35.000 --> 00:06:47.000 Can be huge. So great Christa. Ashley said struggling this past week or so, but my win is I'm here and continuing to show up and work through it. 00:06:47.000 --> 00:06:49.000 Yes, Ashley. That's all that matters. Sometimes they can feel like, you know, we're not going anywhere. 00:06:49.000 --> 00:06:59.000 We might even be falling back, but Really? You're not, you're showing up, you're working through it, even if you're just saying where you are, that's progress. 00:06:59.000 --> 00:07:09.000 And sometimes that can be really, hard to remember. So those are all beautiful, so proud of you guys. 00:07:09.000 --> 00:07:18.000 And we're on this together so next we're gonna do some working on Through those in the chat, things that you were working on for the next week. 00:07:18.000 --> 00:07:31.000 So if this is your first week, I'm working on or maybe something this past week that you would like to improve on or something that you want to implement in a different way next week. 00:07:31.000 --> 00:07:41.000 This isn't Oh, way for us to kind of get down ourselves or start listing all the things that we hated about the last week that we did, but more so. 00:07:41.000 --> 00:07:50.000 Giving ourselves grace and pointing out where we can improve and make ourselves feel better and bring us to a better mind space. 00:07:50.000 --> 00:08:04.000 So like I said, I've been working on journaling for the past week, so moving forward, I want to continue working on that and bringing in more ways that I can find joy in peace. 00:08:04.000 --> 00:08:14.000 So those things are joyful movement like we talked about before with I remember that start joyful movement and continuing with my with my journaling. 00:08:14.000 --> 00:08:19.000 So those are my working ons. Just being mindful with those, I'm not trying to go all in trying to do these things every day, but I really just want to be intentional. 00:08:19.000 --> 00:08:32.000 With them and keeping my promise to myself that I'm going to take time for myself to work on these things. 00:08:32.000 --> 00:08:42.000 Okay, let's see what you all are working on. Okay, she said I'd like to slow down when I'm eating my food. 00:08:42.000 --> 00:08:55.000 That's great. That is, that can really be a game changer too because as I'm sure you know eating too quickly can very easily Get us to a place of. 00:08:55.000 --> 00:09:08.000 Eating past comfortable fullness and we don't know that doesn't feel great. So slowing down and being mindful, continuously checking in, how's my food tasting, how's my body feeling, where am I at on the hunger fullness scale? 00:09:08.000 --> 00:09:19.000 All those things are really great ways to, not only know when the best time is to stop eating, but to also you know acknowledge those earlier fullness. 00:09:19.000 --> 00:09:20.000 Q's and satisfaction queues, the more we acknowledge them and honor them. The stronger they're going to become. 00:09:20.000 --> 00:09:34.000 So that's beautiful. Jen said her working on is managing the chatter in my head as I start breaking food roles in stage 4. 00:09:34.000 --> 00:09:39.000 It's like I have a little devil on one shoulder in the little age only of it. That's so funny. 00:09:39.000 --> 00:09:48.000 I'm picturing Collie on one of your shoulders. That's great. That brain wiring from stage one video 3, I believe. 00:09:48.000 --> 00:09:55.000 If you ever need to go back and take a look at those videos. Never feel like you can't. 00:09:55.000 --> 00:10:08.000 Go back and rewatch. It's always super helpful. Always, always, always. Just chatting with that little devil on one shoulder is is, a great way to you know, get them to move on. 00:10:08.000 --> 00:10:15.000 Lauren says I'm aiming to. Cause a bit and really check in with what and how I want to eat. 00:10:15.000 --> 00:10:21.000 I don't always have to sit the same schedule and the same exact foods. Yes, Lauren. 00:10:21.000 --> 00:10:28.000 That's great. It can be so easy to fall into a schedule of this is what I eat is what I always eat. 00:10:28.000 --> 00:10:34.000 This is all I'm always going to eat and that's that's always helpful and A really great thing is variety in our diet. 00:10:34.000 --> 00:10:45.000 Giving in a different variety of foods and nutrients is amazing for our bodies, for our gut, for everything, for satiety, all of it. 00:10:45.000 --> 00:10:51.000 So that's a really great working on. Krista says, I want to eat less distracted. 00:10:51.000 --> 00:10:55.000 Trying to not have a podcast or book will IE. Some days. Wonderful. 00:10:55.000 --> 00:11:02.000 And I love how you're just taking that baby step of some days. You're not having that all or nothing mentality of I'm never listening to a podcast or a buck while eating again. 00:11:02.000 --> 00:11:14.000 But you're being realistic about it and that's a really, really smart thing to do. 00:11:14.000 --> 00:11:23.000 Roasted lost track of time at work today and didn't eat a good lunch. I need to prioritize taking care of my body even slash especially when overwhelmed. 00:11:23.000 --> 00:11:29.000 So dang true, I feel like we've all been there. We just get so caught up in what we're doing and we forget to eat and we just don't have time to have a little bit of meal. 00:11:29.000 --> 00:11:45.000 With that being said, these things happen. Give yourself grace. But even putting like a little meeting in your calendar so you know that that time is just for you so you can have it on distracted if possible. 00:11:45.000 --> 00:11:59.000 Love that Rose and I hope to hear how it goes next week. Margo said, I am about to go on vacation and plan to work on eating normally and not withholding food to save for dinner and also not over stuffing myself with food and alcohol. 00:11:59.000 --> 00:12:07.000 Love it. There is nothing. In my opinion, that ruins a vacation or sightseeing or. 00:12:07.000 --> 00:12:09.000 Vacation festivities. And being overly full, not feeling great in your body because you are uncomfortably full. 00:12:09.000 --> 00:12:35.000 And you don't feel like moving. You don't wanna do anything. So. Eating a quote unquote normally like you said eating regularly consistently making sure you have enough fuel is a great way to make sure that you aren't feeling out of control at the end of the day when you're, you know, going out to dinner or maybe having some dessert or whatever it might be. 00:12:35.000 --> 00:12:41.000 So that's a wonderful goal. And I hope you a wonderful vacation. That's great. 00:12:41.000 --> 00:12:47.000 Ashley is working on eating breakfast and not just coffee on the go. Here you actually this used to be my go to I used to just grab a coffee. 00:12:47.000 --> 00:13:12.000 And head out the door but I think once you start to like incorporate a little bit of breakfast even if it's just something small like Up or a piece of toast as a great baby step into incorporating a little something first thing in the morning and that can really help to get you started and incorporating a little something first thing in the morning and that can really help to get you started and get you some energy to start your 00:13:12.000 --> 00:13:18.000 day. So those are awesome. Thank you guys so much for sharing your wins and working on. These are all beautiful. 00:13:18.000 --> 00:13:29.000 I can't wait to see or hear how they go next week. So one thing that I wanted to talk about before we get into our questions for the week is hydration. 00:13:29.000 --> 00:13:43.000 This is our monthly challenge this week and I am absolutely loving seeing all your guys' posts. I'm learning so much from you guys, so I wanted to share some tidbits in here, to help you guys out. 00:13:43.000 --> 00:13:52.000 Because I did see a post in the Facebook group someone asked how do I even know if I need to be drinking more water or if I'm even drinking too much water? 00:13:52.000 --> 00:14:05.000 And that's such a great question because I personally think social media is great in letting us know that we need more water or reminding us that we should be hydrating more. 00:14:05.000 --> 00:14:15.000 But how do we even know if we need to do that or if we need to work on our hydration and And I kinda wanna, wanna teach you guys how. 00:14:15.000 --> 00:14:24.000 So of course we have these queues in our body that tell us. Just like with food and hunger that We need water, so of course like a dry mouth. 00:14:24.000 --> 00:14:36.000 If we're thinking about you know high water containing foods or thinking about water you know getting almost like a craving for water or liquids. 00:14:36.000 --> 00:14:47.000 But the best way is to go by the color of your urine. I know it sounds funny and I'm sure you will have heard of it before. 00:14:47.000 --> 00:14:53.000 But making sure that you are getting like a decent color of your own one year going to the bathroom. 00:14:53.000 --> 00:15:00.000 So what this looks like is your goal, your your piece should be about You know, like a light yellow color. 00:15:00.000 --> 00:15:08.000 If it's too light, too pale, very close to being clear, then we know that we can kind of back off on the water a little bit. 00:15:08.000 --> 00:15:19.000 But if it's a little too dark or almost even a brownish color, that means that we can add in some more, more water, maybe some more water containing foods and things like that to help us feel our best. 00:15:19.000 --> 00:15:32.000 Water can actually even help us to focus a little bit more. So if we are waking up in the first thing we're going for is caffeine and we just forget to drink water that's totally normal but then we start working and we just forget to drink water that's totally normal. 00:15:32.000 --> 00:15:38.000 But then we start working and we're having a really hard time focusing on a task. That can be a really good sign that we can use some water. 00:15:38.000 --> 00:15:45.000 So again, I'm having a really great time seeing you guys this post. Please keep posting them. 00:15:45.000 --> 00:15:55.000 I love seeing them and I am learning some amazing ways and amazing flavors and different ways that you guys are getting in your hydration and just seeing your beautiful. 00:15:55.000 --> 00:16:00.000 Water bottles and stickers and all that fun stuff just makes my day. I love it so much. 00:16:00.000 --> 00:16:09.000 So keep that up. We still have half the month to go, so keep going. Beautiful. Let's get into our questions. 00:16:09.000 --> 00:16:15.000 What we're all here for. Let me turn on. 00:16:15.000 --> 00:16:21.000 Please. 00:16:21.000 --> 00:16:27.000 Oh, anyone just joining? We're just getting into our questions now. Let me bring up my questions. 00:16:27.000 --> 00:16:33.000 You guys can see. 00:16:33.000 --> 00:16:49.000 Okay. Wonderful. Okay, so our first question. It's a long one, so I just shown it on the screen so you guys can kind of get the idea of what we're chatting about. 00:16:49.000 --> 00:16:56.000 But I'll read it right from the questions we don't miss anything. Let me Okay, I think I'm over. 00:16:56.000 --> 00:17:14.000 Doing it with picking up fast food places. Sometimes it can be a couple times a week. I can't afford to continue doing this and I'm eating foods that are not good for my high cholesterol, pre-diabetes and high blood pressure. 00:17:14.000 --> 00:17:19.000 Sometimes I buy more healthful foods like a fruit cup with these meals. I seem to create the higher fat in sugar meals. 00:17:19.000 --> 00:17:36.000 The reason I buy these foods is because I live alone and I absolutely hate to cook. I can't seem to find a pre made meal service that has food that tastes good in accommodates my other medical issues such as gastric reflex, insensitivity to dairy. 00:17:36.000 --> 00:17:43.000 I currently order from Modify Health, which are Mediterranean meals that are too low in calories and have little taste. 00:17:43.000 --> 00:17:49.000 I'm open to looking at other pre-made meal plans. Well, I don't go to fast food places. 00:17:49.000 --> 00:17:57.000 I'll often avoid eating dinner until as late as 11 PM. And then I'll often eat breakfast foods or peanut butter and jelly sandwich. 00:17:57.000 --> 00:18:04.000 I'm also not getting proper nutrients such as fruits and vegetables. I'm concerned about how these poor eating habits are affecting my health and my budget. 00:18:04.000 --> 00:18:11.000 Any advice? This is a really great scenario. The chat room because I think some people are in the in the same boat. 00:18:11.000 --> 00:18:17.000 It can be really tough to just. Prepare food for yourself, especially like you said, if you don't enjoy cooking. 00:18:17.000 --> 00:18:31.000 And if you have some other medical concerns that you want to take into consideration. So the first thing would be just giving yourself a little bit of grace. 00:18:31.000 --> 00:18:34.000 There's nothing wrong with fast food, there's nothing wrong with breakfast foods or peanut butter and jelly. 00:18:34.000 --> 00:18:40.000 Those are all amazing ways to get food when you're in a pinch or if you just need some convenience to it. 00:18:40.000 --> 00:18:50.000 There's absolutely nothing wrong with any of that. And the next thing I would ask yourself, is this just a phase of my life right now? 00:18:50.000 --> 00:18:57.000 Is Is something going on where this is just happening for the short term maybe. You know, I'm just moving, I just got a new job. 00:18:57.000 --> 00:19:07.000 I'm really just trying to figure out my own schedule and how food fits into that and how I can feel my best in this new. 00:19:07.000 --> 00:19:13.000 Part of my life. And if it is, give yourself that grace while you figure that out. That is totally fine. 00:19:13.000 --> 00:19:22.000 And it's absolutely okay to look to convenience. During this phase of life. If it's not, and this is how. 00:19:22.000 --> 00:19:23.000 It's been for in the past and for the foreseeable future, that's still okay. 00:19:23.000 --> 00:19:35.000 And if you want to start. You know, feeling better in your body or adding things in that's definitely okay too. 00:19:35.000 --> 00:19:47.000 So I would start by. You know instead of saying I'm not eating out anymore I'm so sick of this I'm not going to fast food anymore. 00:19:47.000 --> 00:20:00.000 Take a baby step or you know ask yourself what can I add to these meals or to these situations that can make me make my body feel better that are going to fuel me, in a more nourishing way. 00:20:00.000 --> 00:20:09.000 So maybe that looks like. Okay, I'm going to go to. To a fast food place and grab a burger on the way home. 00:20:09.000 --> 00:20:16.000 But I know over the weekend I grab some pre-made salad kits. So grab a burger, go home and have a salad kit with it. 00:20:16.000 --> 00:20:28.000 Or maybe, you know, you'll stop in and get some chicken tenders and have something that you have at home with it, maybe some veggies. 00:20:28.000 --> 00:20:34.000 In dip or homemade french fries or whatever it is that will make you feel your best. 00:20:34.000 --> 00:20:44.000 So kind of like a mix between. Having something at home that's super easy to add or to just make on your own and. 00:20:44.000 --> 00:20:48.000 What you're already doing now. I think this can be a really great way to kind of find the middle ground and not feel like you're being restricted in any way. 00:20:48.000 --> 00:20:56.000 As far as the like the meal service. You said you do modify health. I haven't heard of that one. 00:20:56.000 --> 00:21:14.000 But you said it has. Hey, little calories in very little taste. I think that's pretty common in the, services, but I, if you want, I don't. 00:21:14.000 --> 00:21:18.000 My first year, he really hate cooking. 00:21:18.000 --> 00:21:27.000 And you're already paying for this service. And you're gonna have to prepare something to add to this service that you're already paying money for. 00:21:27.000 --> 00:21:38.000 I would look at a different meal. So if that's the route that you would like to go, I think it was hella fresh was the one I just tried and they do have like different settings you can choose your meals from with different. 00:21:38.000 --> 00:21:48.000 Like food preferences or like health concerns that you can put in there. I mean, they'll give you like meal options on what they can send you. 00:21:48.000 --> 00:21:54.000 But again, if you want to stick with this one, you can do the same thing, you know, order the. 00:21:54.000 --> 00:21:57.000 The meal and then you know maybe add some spices or add some extra protein or an extra carb or vegetable. 00:21:57.000 --> 00:22:06.000 There's so many like microwaveable vegetables like in the bag, like frozen ones that you can just take out of the bag like frozen ones that you can just take out of the freezer pop in a microwave for like 4 min that you can just take out the freezer pop in the microwave for like 4 min and that's our super easy side. 00:22:06.000 --> 00:22:16.000 Or like I said, you guys are popping the microwave for like 4 min and that's our super easy side. 00:22:16.000 --> 00:22:19.000 Or like I said, those like pre made salad packs. Those are so easy. Calling does. 00:22:19.000 --> 00:22:28.000 This incredible thing where she just has like a wrap like a tortilla wrap with when those pre made. So, and some kind of protein you can use like. 00:22:28.000 --> 00:22:37.000 Okay, a Delhi meat or like rotary chicken or sometimes I'll just like pre make a bunch of chicken in the crock pot or in support and just shred it for the week. 00:22:37.000 --> 00:22:53.000 Something that takes like very little preparation that can really help you throughout the week. Because yeah, I know this probably isn't making you like feel good in your body and like you said, it's not great budget wise. 00:22:53.000 --> 00:22:59.000 We don't wanna be setting. More than we have to on food, especially right now. It's already so, expensive. 00:22:59.000 --> 00:23:10.000 And with that being said, we also in this society website, we have a lot of resources for you for cholesterol. 00:23:10.000 --> 00:23:19.000 We have a cliche workshop. We also have a better blood sugar workshop. Which I think could be super, if you haven't seen those. 00:23:19.000 --> 00:23:25.000 Yeah, I would definitely check them out. They can, they give really, good advice on how to follow. 00:23:25.000 --> 00:23:37.000 Like dietary recommendations will not feeling restricted in the same way. So I hope that helped. Let's move on to number 2. 00:23:37.000 --> 00:23:44.000 Okay, I'm not sure. If question last week not answered are saved or not. So I'm resubmitting. 00:23:44.000 --> 00:23:50.000 They are not. So if you ever submit a question and we just don't get to it one week. 00:23:50.000 --> 00:23:51.000 Go back and resubmit it as soon as you can so it goes to the top for the next week. 00:23:51.000 --> 00:24:03.000 Great question. So I'm on stage one and Colling suggests that we get rid of things like trackers and measuring cups. 00:24:03.000 --> 00:24:05.000 That seems very, hard and scary. I'm 38 and I've been dining pretty much my whole life. 00:24:05.000 --> 00:24:12.000 To give this up all once feels impossible. I know I would just try to eat the tiniest portions possible if I couldn't measure. 00:24:12.000 --> 00:24:19.000 Can you offer tips or give me steps on this? Thank you so much. Of course we can. That's why we're here. 00:24:19.000 --> 00:24:41.000 So just like this person said, taking baby steps is totally key. We don't want to make these huge drastic changes because that's when we start to feel out of control or you know we start looking back to dieting or restricting because we're feeling not so great. 00:24:41.000 --> 00:25:02.000 So in this situation, I would recommend taking a baby step of not tracking one thing so whether that be one ingredient or one meal So let's say breakfast maybe you'll choose one day week that you don't track your breakfast. 00:25:02.000 --> 00:25:13.000 And then the next week you'll do 2 days a week without tracking your breakfast and the next week you'll do 3 days week without checking your breakfast and that feel still feels like too much. 00:25:13.000 --> 00:25:21.000 You can go by ingredient. Maybe you just stop. Measuring your vegetables. Sometimes that's the easiest one to do. 00:25:21.000 --> 00:25:34.000 Or if you're, tracking even spices or like your salt content or something like that, It's up to you to decide what would be like the easiest thing to stop tracking. 00:25:34.000 --> 00:25:46.000 And that's where I would start. So if you know you feel okay about eating however many vegetables then Maybe just stop putting that into your tracker. 00:25:46.000 --> 00:25:57.000 Do that once a week and then the next week move on to twice a week and then 3 times a week or you know whatever feels good for you whatever. 00:25:57.000 --> 00:26:13.000 Whatever frequency feels good for you and then move on and move up. Until you just start tracking anything anymore and usually what happens is You know, I know this can feel like, oh my gosh, it's gonna take forever. 00:26:13.000 --> 00:26:23.000 But usually what happens is you start. To not track one thing and then the next thing follows and then the next thing follows and it just kind of is like a snowball effect. 00:26:23.000 --> 00:26:32.000 Where you just it just gets a little easier and a little easier the more you go into it until one day you're like oh my gosh I didn't track anything today. 00:26:32.000 --> 00:26:37.000 And I feel okay. And that is, that's exactly what I would recommend. Go as slow as you need. 00:26:37.000 --> 00:26:48.000 Do as small as you need. Whatever feels good for you, so you're not feeling out of control or overwhelmed. 00:26:48.000 --> 00:26:53.000 And also obviously giving yourself grace, give yourself grace to, you know, have all the negative thoughts. 00:26:53.000 --> 00:27:02.000 Well, also trying to like rewater your brain from that stage one video, stage one video 3. 00:27:02.000 --> 00:27:07.000 We wear your brain chat back to those negative thoughts. Let yourself know that 00:27:07.000 --> 00:27:22.000 Well, yes, Cowboys can be like a really helpful thing to know. Am I looking at these calories as a way as to fuel myself or am I looking at these things to punish myself or to make sure I'm not eating quote unquote too much. 00:27:22.000 --> 00:27:33.000 Because you can trust your body and affirming yourself and repeating that you can trust your body, your body knows what it needs and it's able to tell you. 00:27:33.000 --> 00:27:41.000 That can be like a really great way to. Be on your way to know more tracking. So baby, baby steps. 00:27:41.000 --> 00:27:48.000 I love that question. Next up. Number 3. I'm not stage 4. 00:27:48.000 --> 00:27:58.000 I'm beginning to break my food rules. It's a bit scary, confusing since my food rules most second team the quantity not the kind for kind of food for example. 00:27:58.000 --> 00:28:04.000 When I eat a cookie, I'm fine with it. But when I eat more than usual, I begin to feel guilty. 00:28:04.000 --> 00:28:07.000 We wanna eat a cookie in the morning or afternoon, I feel okay, but when it's late at night, I feel guilty about it. 00:28:07.000 --> 00:28:20.000 How should I overcome this? So these kind of food rules, they're definitely still food rules and it's that you can definitely put that in your list from. 00:28:20.000 --> 00:28:26.000 You know, the least overwhelming to the most overwhelming. As you're working through stage 4. 00:28:26.000 --> 00:28:31.000 With these, I would. They're a little trickier because You don't want to purposely eat past fullness like comfortable fullness just to break the food roll. 00:28:31.000 --> 00:28:43.000 That doesn't feel good either. And that's not. I'm giving you a positive experience with that food. 00:28:43.000 --> 00:28:54.000 So what I would recommend is to Try to stay as mindful as you can while you're entering these foods and consistently ask yourself and checking in. 00:28:54.000 --> 00:29:07.000 How would another cookie feel? Would another cookie put me over the edge? If you do eat the cookie and it does make you a little too full, give yourself the grace, talk back to those negative thoughts. 00:29:07.000 --> 00:29:14.000 And kind of view it as a learning experience instead of, oh, I ate too much, that stocks, and you go on a diet, I should eat less. 00:29:14.000 --> 00:29:28.000 Whatever it might be, you know. Kind of think back to why did I why did I eat that cookie when when I when it doesn't feel good and maybe that's just my fullest queues aren't quite back yet and that's fine. 00:29:28.000 --> 00:29:30.000 And maybe that's just my fullest queues aren't quite back yet. And that's fine. That's more than okay. 00:29:30.000 --> 00:29:39.000 Those things will come with time or was it that I wasn't being very mindful or you know I was restricting earlier in the day and my body actually needed fuel and And I was just feeling out of control because I was so hungry. 00:29:39.000 --> 00:29:50.000 Taking a look back at why things are happening can give you a better idea of how to prevent them from happening in the future. 00:29:50.000 --> 00:30:01.000 What was the next piece of this? 00:30:01.000 --> 00:30:05.000 Yeah, and really just reminding yourself that 00:30:05.000 --> 00:30:17.000 Restricting the food. That you're truly creating will only keep you from being satisfied from that experiment. 00:30:17.000 --> 00:30:23.000 One cookie instead of 2 cookies, like you always have one cookie and that second cookie is gonna make you feel guilty. 00:30:23.000 --> 00:30:25.000 But that's what you're really craving. That last cookie is what's going to help satisfy you and help you move on. 00:30:25.000 --> 00:30:36.000 From your meal. So you're not going to be, you know, going back to the fridge or the pantry after this because you're still wanting something. 00:30:36.000 --> 00:30:44.000 You're not quite satisfied. Reminding yourself that honoring your body and your bias cravings is what's going to get you to that place of satisfaction. 00:30:44.000 --> 00:30:54.000 And that same technique can be used for eating at night. Remind yourself that your body uses energy even while you're sleeping or while you're not moving. 00:30:54.000 --> 00:31:01.000 There's so many processes going on in your body even when you're not moving your body needs energy. 00:31:01.000 --> 00:31:07.000 So holding back from feeling your body close to bedtime or even in a night time really isn't the best idea because one, you're probably not going to sleep as well. 00:31:07.000 --> 00:31:16.000 You're probably not going to sleep as well. In your body isn't going to have the fuel it needs to. 00:31:16.000 --> 00:31:22.000 Properly do those functions that needs to do at night. Just so much repairing and all these beautiful things while you're sleeping. 00:31:22.000 --> 00:31:29.000 So you really want to make sure your body is properly fueled. So if you get all that, all that stuff done. She's a hard worker. 00:31:29.000 --> 00:31:33.000 She's doing it all all throughout the night. She needs that fuel. So it's a really great question. 00:31:33.000 --> 00:31:41.000 Thank you for asking that. I love chatting about that. Next. 00:31:41.000 --> 00:31:50.000 Number 4. Okay, let me go and drink again. You guys are drawing me out. 00:31:50.000 --> 00:31:58.000 No, I'm so surprised. Every week I get so, I'm talking so much. Okay, question number 4. 00:31:58.000 --> 00:32:06.000 I regularly compete in horseback riding. The days are long and busy in it never feels good to eat larger meals before riding my horse. 00:32:06.000 --> 00:32:11.000 I'm wondering what sort of foods I should be a day or 2 before to prepare and feel myself. 00:32:11.000 --> 00:32:17.000 No, I'm not going to be able to eat as well during the competition. 00:32:17.000 --> 00:32:28.000 Excuse me. And I'm also wondering what sorts of food I should pack in a cooler snack bag to eat while I'm competing but aren't heavy foods but enough to keep me satisfied while I'm competing. 00:32:28.000 --> 00:32:33.000 On top of that, I also tend to overeat afterwards from a lack of nutrition throughout the week. 00:32:33.000 --> 00:32:51.000 Do you have any tips for this? Yes, yes, yes, we do. Okay, so first of all, I would suggest If you know that you can't eat a substantial amount throughout the day than to have like a nice Big feeling and satisfying breakfast. 00:32:51.000 --> 00:33:02.000 If you can, if you can have breakfast before you go to your competition. Without it feeling too heavy, highly recommend having like a nice big filling breakfast. 00:33:02.000 --> 00:33:11.000 That can really help you to have enough fuel and not feel restricted throughout the day. Even if you're your meals and snacks are kind of thrown off. 00:33:11.000 --> 00:33:12.000 If you are competing pretty close to breakfast time, a smoothie can be a really great idea. 00:33:12.000 --> 00:33:31.000 Because you can put. So many nutrients and lots of energy into a smoothie without it feeling super heavy so you can get in your fruits and veggies, some protein, get some nut butter or seeds in there for some fats. 00:33:31.000 --> 00:33:41.000 To really help So, you up and satisfy you for hours and hours. And then things that you can bring that are kind of lighter I always love a good protein bar looking for one with protein and fiber. 00:33:41.000 --> 00:34:00.000 It can be really helpful. Those are gonna help you to feel a little bit longer. I personally like, I like clip bars and I like the protein bars from, Oh Costco, just buy them in bulk. 00:34:00.000 --> 00:34:06.000 I think they're just literally called protein bars. But those are the delicious. I love those. 00:34:06.000 --> 00:34:17.000 You can always just pack like I send, fruits and veggies or petas with hummus or dip, jerky sticks, hard boiled eggs. 00:34:17.000 --> 00:34:21.000 And those mini bags of like chips or pretzels. What else? What else? 00:34:21.000 --> 00:34:37.000 Chees and crackers if you have a cooler with you. Those are all like really good things that can kind of pack a punch nutrition wise without feeling too heavy or you know filling you up too much. 00:34:37.000 --> 00:34:44.000 As far as eating differently throughout the week, I don't know if I would recommend, you know, eating more or eating past fullness. 00:34:44.000 --> 00:34:57.000 In the days before your competition But I would definitely recommend like the breakfast aspect or even yeah, I would definitely suggest the breakfast aspect. 00:34:57.000 --> 00:35:04.000 Eating pastfulness the days before I don't think it's gonna do too much other than, you know, make you feel kind of like bogged down and not. 00:35:04.000 --> 00:35:17.000 You know, not feeling great. But I think just trying to be mindful on the days of your competition to, you know, e-consistently, even if it is just a protein bar and an apple or, you know, whatever it is. 00:35:17.000 --> 00:35:28.000 Just trying to make use that practical hunger to make sure you're getting enough. And then at the end of the day, if you're still feeling really hungry in a day, that's okay. 00:35:28.000 --> 00:35:33.000 Allow yourself to have more food than you typically would. That's all more than okay. 00:35:33.000 --> 00:35:47.000 Great question. Number I moving on up. We're in. No, we're doing it guys Okay, I need help neutralizing my view of my weight. 00:35:47.000 --> 00:35:53.000 I know throwing away the scale works for many people, but I have a chronic illness that requires wing. 00:35:53.000 --> 00:36:00.000 I have 5 specialists. And also medications and not only are Wait changes a potential concern for my diagnosis. 00:36:00.000 --> 00:36:14.000 It's also potential. Side effect on my medication. I know there's a resource for trying to avoid this deal of the doctors, but between the number of doctors I see, the papers that get sent home and the 4 different charting apps they use. 00:36:14.000 --> 00:36:22.000 It is unlikely to never see my weight and honestly, it takes more energy than I have to constantly card myself. 00:36:22.000 --> 00:36:30.000 Good much rather simply accept it as one number that represents one part of me a number that described in relation to gravity but does not my work. 00:36:30.000 --> 00:36:38.000 Can you see suggestions for being completely at peace with keeping the scale? If only we knew how to do this. 00:36:38.000 --> 00:36:41.000 This is just something that takes time. And I love how you are already starting some affirmations even in your question here. 00:36:41.000 --> 00:36:56.000 Accepting it as one number that represents one part of me. So it just it's just one tiny number. 00:36:56.000 --> 00:37:10.000 That has nothing to do with your worth. It has something to do with your attractiveness or how much people are going to like you or anything that truly matters in life that really has nothing to do with it. 00:37:10.000 --> 00:37:15.000 And it just describes my relation to gravity, but not my relation to gravity, but not my way. I love that so much. 00:37:15.000 --> 00:37:24.000 And those are great things to keep in mind when you get those negative thoughts. Around your weight. But the first thing you'll suggest is if you have a scale at home and you don't need it, absolutely throw it away or at least keep it out of sight. 00:37:24.000 --> 00:37:31.000 It sounds like you have. Enough doctors and appointments to check in on your weight when it needs to be checked in on. 00:37:31.000 --> 00:37:48.000 So maybe keep. Those appointments for that reason and not checking your way in between those. If you don't have to for any health reasons. 00:37:48.000 --> 00:37:56.000 We also have so many body image workshops in the resource library. If you haven't seen those yet, I highly, highly, highly suggestive. 00:37:56.000 --> 00:38:02.000 They're so helpful in getting you to a place where you feel peaceful around your body and your size. 00:38:02.000 --> 00:38:10.000 And then I would. Possibly ask your doctors if. Please just don't bring up my weight if it's not necessary. 00:38:10.000 --> 00:38:18.000 If you can help me by letting me know what behaviors I can be doing, you know, what things I can start implementing in my life versus. 00:38:18.000 --> 00:38:27.000 You know, the number on the scale that would be much more helpful than just letting me know if I need to gain or lose weight. 00:38:27.000 --> 00:38:34.000 And then of course, as we're wearing techniques from stage one that we've already talked about with like almost all the previous questions. 00:38:34.000 --> 00:38:39.000 Turning back to those negative thoughts doing your affirmations recognizing where these thoughts and feelings are coming from can be super helpful. 00:38:39.000 --> 00:38:50.000 Why are you feeling negatively about your body or the number on the scale? What's bringing these thoughts up? 00:38:50.000 --> 00:38:57.000 And why are they not valid? The feelings that you're feeling are valid, but these Thoughts aren't true. 00:38:57.000 --> 00:39:03.000 They're just passing thoughts and you can think them and let them go. So I hope that helps. 00:39:03.000 --> 00:39:08.000 And again, I highly recommend those workshops if you haven't seen them to everybody, not just. 00:39:08.000 --> 00:39:16.000 You know, if you're working on getting rid of scale or anything like that. I would watch them even if you aren't feeling down your body today. 00:39:16.000 --> 00:39:23.000 They give you tools that can help you. On days where you really aren't feeling great. So that's great. 00:39:23.000 --> 00:39:33.000 Thank you for asking that. Because I think it is really easy to say. Just don't wait me, but that's not everyone's story that's not possible for everybody. 00:39:33.000 --> 00:39:43.000 So I'm so glad you asked that. Next up. How can I see away from viewing food as good and bad? 00:39:43.000 --> 00:39:55.000 So this is kind of the whole premise, right? Of the society and food freedom is not seeing food as good and bad, not putting one food on a pedestal over another. 00:39:55.000 --> 00:40:10.000 And that's really the name of. Food freedom. So these are things that you want to work on all throughout the society and it's not really down to just one behavior, but really all the steps of the society are going to get you to that place. 00:40:10.000 --> 00:40:17.000 The very first thing that I would work on and if you started the videos you probably already started working on it. 00:40:17.000 --> 00:40:42.000 One is you know like stopping the counter accounting and the tracking and all that measuring. Is huge and Those brain wiring, brainw, you know, that the brain rewiring is such a huge deal in almost every aspect of intuitive eating because Eating has so much to do with your brain and psychology and how we actually view foods. 00:40:42.000 --> 00:40:52.000 Hey, I'm really doesn't have a whole lot to do with the actual food. So a lot of times we just have to figure out how we can start thinking differently about the food versus. 00:40:52.000 --> 00:41:02.000 How can I stop eating this or how can I start needing this? So having those brain rewiring techniques are super, helpful. 00:41:02.000 --> 00:41:14.000 If you guys, if there's anyone on here who hasn't gotten there yet. I'll explain it just briefly, but in stage one video 3, Colleen discusses how to rewire your brain pathways. 00:41:14.000 --> 00:41:22.000 So these negative thoughts about food, about your body image, we can rewire those. So they aren't happening as often. 00:41:22.000 --> 00:41:30.000 And those aren't, that's not our brains first instinct to go there. So when these, when these thoughts pop up. 00:41:30.000 --> 00:41:38.000 We acknowledge them as thoughts. We think, oh, okay, that's, poor body image thought. 00:41:38.000 --> 00:41:42.000 That's a diet culture thought. Just because I'm thinking it doesn't mean it's true. 00:41:42.000 --> 00:41:45.000 And this is how I'm going to. You don't negate that thought. What is actually happening here? 00:41:45.000 --> 00:41:57.000 So if you're thinking, maybe that negative thought is. Oh, that cookie has too many calories. 00:41:57.000 --> 00:42:05.000 So there's your negative thought. Okay, that's a dye culture thought. My body knows how my calorie, it's needs. 00:42:05.000 --> 00:42:12.000 If this cookie, feel good, if it's gonna taste good, then I have the permission to eat and enjoy this food. 00:42:12.000 --> 00:42:21.000 If you can kind of learn or know where this this came from you know that last time I was on told me that I can't have cookies so that's where this stops coming from. 00:42:21.000 --> 00:42:27.000 It's not true, it's not really valid, but you know, it's still my thought and I can require that. 00:42:27.000 --> 00:42:39.000 The more we do this and the more we. Take our thoughts from the negative to more of like a neutral or positive is going to start forming a new pathway in your brain. 00:42:39.000 --> 00:42:49.000 So she makes an example. Colling makes example of like walking through a forest where you have this path that you go down every single day just like these thoughts you're doing them every day multiple times a day. 00:42:49.000 --> 00:42:56.000 It's very clear. It's very easy for your brain to go down that pathway. So when you start this new pathway, it's still like overgrown. 00:42:56.000 --> 00:43:02.000 You still have like all these twigs and bushes and everything so it's going to be a little harder to get there. 00:43:02.000 --> 00:43:08.000 But the more you do it, the clearer the path is gonna be, and the more overgrown the other path is going to get. 00:43:08.000 --> 00:43:16.000 So that's going to become your new go to, your brains new go to. So instead of thinking, this could give us too many calories you're gonna go to. 00:43:16.000 --> 00:43:23.000 If this food is going to make me feel good. If it's going to taste good, if this is, what I want to do right now, and this is the best choice for me. 00:43:23.000 --> 00:43:35.000 And that's really the pathway that we want our brain to take. So this is the perfect example on a reason why, so important and so, so helpful. 00:43:35.000 --> 00:43:41.000 Beautiful. Next question. Okay, this might be the next 2 go kind of hand in hand so I might read them together just because we're super short on time. 00:43:41.000 --> 00:43:47.000 I might read them together just because we're super short on time. I'm not on the Facebook community. 00:43:47.000 --> 00:43:56.000 Is there any other way to connect with the community? And then the last question says, I cleaned out my Instagram feed to be more helpful and by acceptance. 00:43:56.000 --> 00:44:05.000 But I need help finding women who are 45 plus older in this space. I don't know what words to use to search. 00:44:05.000 --> 00:44:12.000 I guess it's asking for age diversity as well. So first, if you're not the Facebook community is where we. 00:44:12.000 --> 00:44:18.000 Where we all connect with each other and that's the main reason why it's made of course to help support each other through our journeys. 00:44:18.000 --> 00:44:25.000 If you don't have Facebook, I highly recommend getting it. Even if it's just to use. 00:44:25.000 --> 00:44:34.000 For that reason. That's exactly what I did. And if people ask you if you have Facebook, you can say no, you don't have to put a picture up. 00:44:34.000 --> 00:44:38.000 You don't have to put your full name. You can just make an account, put your first name. 00:44:38.000 --> 00:44:45.000 You can ask questions anonymously. You don't have to. Ask anything if you don't want to, but you can go in and you can scroll through all the questions. 00:44:45.000 --> 00:45:04.000 You can see the support, you can get support if you want to. I highly highly highly recommend. Getting using that resource because it is just so helpful just to see the other members going through similar situations and seeing how they're winning, seeing if they're having some of the same struggles. 00:45:04.000 --> 00:45:09.000 It's just so supportive and it's just like a warm hug going in there. It's beautiful. 00:45:09.000 --> 00:45:22.000 I love it so much. And then knowing what to search on Instagram to find. Some more body positivity body acceptance in 45 plus page. 00:45:22.000 --> 00:45:26.000 I would first of all I follow II would look more into like what are you looking for? 00:45:26.000 --> 00:45:40.000 So if it's like, if you're experiencing some hormone things, maybe go into like remote intuitive eating or like a menopause nutrition or menopause intuitive eating type things. 00:45:40.000 --> 00:45:46.000 So it's like those things instead of just saying like, 45 and older into the meeting. Sometimes just be like a little bit more. 00:45:46.000 --> 00:45:56.000 And it will bring up posts and it will bring up pages that can help hopefully help you find. Someone that's helpful for you. 00:45:56.000 --> 00:46:05.000 And again, if You aren't part of the Facebook community. And you're having hard time finding people who are 45 plus. 00:46:05.000 --> 00:46:21.000 Who are doing intuitive eating, definitely join the Facebook. We have people from 18 to I think 89 was Was one of our older members anyway, so people of all ages all shapes all sizes all backgrounds. 00:46:21.000 --> 00:46:23.000 All abilities, all of it, all throughout the society. So if you're not in there, I highly recommend it. 00:46:23.000 --> 00:46:31.000 That was our last question. And we just made it in the nick of time. So I just wanna thank you guys for coming and hanging out with me again. 00:46:31.000 --> 00:46:45.000 And making our way through all these questions, trying better ones are working on. I just feel so grateful that you guys are here every day in just working through these things. 00:46:45.000 --> 00:46:57.000 With me and with each other and I really hope to see you all in the Facebook group. Have a wonderful week and I'll see you all next week.