163. Group Coaching August 23rd

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 14:23 - How do we move away from viewing food as a calorie counting exercise into eating without associated guilt? 18:04 - Do you have any tips for navigating emotional eating in the morning? I always tend to eat something sweet in the morning (chocolate mostly) even though I’m not actually hungry until a couple of hours after I wake up. 21:15 - I'm feeling successful in my IE journey, I am tuned in to my hunger and fullness cues, having protein, fat and fiber at most meals and moving my body in ways that feel good, so why do I still have extra fat on my body? I have worked hard on creating a better body image and reconditioning my brain, but if I am listening to my body's cues, why does my body still hold on to extra fat? 25:03 - I am an under eater - I do not have eating disorder, but disordered eating - as all of us in diet culture. My family pushes me to work with “usual” dietician while I want to get out of diet culture with intuitive eating. They do not listen and do not want to believe in intuitive eating. I am frustrated… I wanted to start stage three and now I am just lost. What do you recommend? They won’t read resources that are provided… 31:40 - I'm going on vacation soon. This trip means I'll be spending a week in a bathing suit, around lots of fun food and snacks, with plenty of free time to eat it. I always eat way too much and end the week feeling bloated and disgusting and wanting to go on a diet. I know my relationship with food isn't going to be completely healed in 3 weeks., so how can I enjoy this vacation, feeling good in my body, not go nuts around the food, and come home feeling good? 36:13 - I used to cut on carbs, fats, sugars, etc. Now I am learning that our bodies need them. While I won't be choosing only those 'LOW" items (like 0% fat yoghurt, Coke zero, etc.) anymore, I am still quite hesitant to buying 'FULL' versions. I am not sure why I would want to get in more fat or sugar 00:00:18.000 --> 00:00:24.000 Beautiful. Okay, so let's let Jen and Mary and. Alright, everyone's being muted as you come in. 00:00:24.000 --> 00:00:35.000 If there's anything you want to say, anything you want to just get it up there, feel free to throw it in the chat. 00:00:35.000 --> 00:00:41.000 To introduce yourself if you're new here. I do see a few people that I don't think I'm super familiar with. 00:00:41.000 --> 00:00:46.000 But. Go ahead and introduce yourself. This is your first. Your first time in the group coaching call. 00:00:46.000 --> 00:01:02.000 I am Nicole. I'm the registered dietitian for no food roles in the society and I so obviously do the group coaching and I'm in the one on one coaching as well. 00:01:02.000 --> 00:01:07.000 So if you haven't seen me with one-on-one coaching or in here before. 00:01:07.000 --> 00:01:10.000 You definitely see my name in the Facebook group if you're in there. And I am so happy to be here. 00:01:10.000 --> 00:01:19.000 Welcome, Katie. This is her first time in the group coaching. So happy you're here and join us. 00:01:19.000 --> 00:01:20.000 So I might give it just one more minute. There's just a few people in here. 00:01:20.000 --> 00:01:35.000 I wanna make sure we have everyone before I switch out of this view. But. Yeah, let's take this, 31 s. 00:01:35.000 --> 00:01:42.000 Just make sure we have everybody, but we're recording. We're have our transcript going. We have some really good questions. 00:01:42.000 --> 00:01:48.000 This week I'm excited to jump into. Okay, let's get let's get started. 00:01:48.000 --> 00:01:52.000 Let's jump right into our wins and working on So if you're new, this is something that we do every week. 00:01:52.000 --> 00:02:06.000 We try to find things that we did really well throughout the last week and things that we kind of want to, you know, make some tweaks here or there or change up for the next week. 00:02:06.000 --> 00:02:11.000 Because we think maybe we can improve a little bit. So that's our working on it. 00:02:11.000 --> 00:02:18.000 So throw all your wins in the chat right now as we're talking. Put your ones in there so we can walk through them. 00:02:18.000 --> 00:02:32.000 I love writing these. I think it's so funny. Doing them doing this in the group coaching now because you guys can like see my face like as I'm reading your wins like that because you guys can see my face like as I'm reading your wins like that is exactly how I feel when I'm answering your Facebook post. 00:02:32.000 --> 00:02:40.000 I just get so giddy and excited for everybody so I love that I get to see you guys do this here as well. 00:02:40.000 --> 00:02:51.000 Welcome, all you just join. I'm just meeting you all real quick. We're putting our wins in the group chat or in the chat. 00:02:51.000 --> 00:03:02.000 It's so funny. I just wanna share this. Every time I see myself in a camera when I'm wearing this outfit, my partner once told me that I look like that meme of the rock. 00:03:02.000 --> 00:03:08.000 I don't think you guys have seen it. It's like from the nineties where he's wearing like the black turtle neck with the gold chain in a fanny pack. 00:03:08.000 --> 00:03:10.000 It's really funny and my husband thinks that I look like that every time I worth outfit. So that's all I can think of. 00:03:10.000 --> 00:03:22.000 I can't UN see it when I'm on a video and I can see myself. Anyways, throw your wins in there. 00:03:22.000 --> 00:03:35.000 Let me think of a win that I had this week. I told you guys I'm wanted to start journaling again and I totally have and I even have gone back and started reading through my old journal entries. 00:03:35.000 --> 00:03:43.000 And let me tell you, it is so nice. To see how far I've come in the last even the last few years. 00:03:43.000 --> 00:03:54.000 I feel like I've been. And intuitive either for probably the last 4 to 5 years and Obviously, it's something that we're always working on. 00:03:54.000 --> 00:04:20.000 It's something that we. Consistently have to keep up with and even within the last like one to 2 years I can see this huge shift in my mindset and just how I deal with stress and when I have you know these these food rules popping up I just handle them so much differently now and it's amazing to see like how far you can come even over a year and that helps me to figure out where I'm 00:04:20.000 --> 00:04:34.000 going. In journaling now and it's just so inspiring and so nice to be inspired by yourself that it can be such a huge motivator to be inspired by yourself. 00:04:34.000 --> 00:04:40.000 Throw your wins in the chat, anyone who just popping in through any wins you had in the last week. 00:04:40.000 --> 00:04:50.000 During the chat, we are sharing so we can celebrate each other and see where we can move on and what we can continue doing in the next week. 00:04:50.000 --> 00:04:56.000 Then once you get your wins in there, we're gonna move on to our working ons and those could also go in the chat. 00:04:56.000 --> 00:05:13.000 So these things aren't too, get down ourselves. We don't want to kind of nit pick ourselves and see what we can do better, but there's always ways for us to improve we're constantly learning and that's just part of the human experience. 00:05:13.000 --> 00:05:24.000 You know, we're always learning, finding out new things, learning new things about ourselves and carrying that on throughout our lives in making sure that we're continuously checking in ourselves is such a great thing. 00:05:24.000 --> 00:05:31.000 So share your working on things you want to improve in a little bit in the next week for those in the chat as well. 00:05:31.000 --> 00:05:33.000 Oh, excuse me. Jen's win is consistency with attending weekly group catching calls. 00:05:33.000 --> 00:06:03.000 That's amazing and I love to see you Jen. I love seeing you guys. Come in here I love seeing the repeated names I truly think that this group is so so helpful we can Type and chat back and forth as until our fingers go numb, but to me there is nothing better than being able to like hear someone talk to us, give us advice, ask our personal questions. 00:06:04.000 --> 00:06:16.000 And hear what each other had to say about it and even hear other people's struggles and their questions as well can help us in ways that we don't even really recognize that we. 00:06:16.000 --> 00:06:27.000 That we need assistance in that we need support in. So I, I absolutely love this group. She finally started step one after joining a few weeks ago. 00:06:27.000 --> 00:06:41.000 That's amazing, Amanda. What a beautiful place to start. Step one, I love this for a few steps because they're so detrimental to your entire intuitive eating journey and setting that foundation before we really start making a lot of changes to our food. 00:06:41.000 --> 00:06:59.000 Can be so, helpful. In learning about, you know, why our bodies look the way they do, why we gain weight, lose weight, do the same, all those things is so helpful as you're working your way through your journey. 00:06:59.000 --> 00:07:02.000 So I love this. Amanda, feel free to take all the time you need. There's absolutely no rush. 00:07:02.000 --> 00:07:18.000 And I always always always say to, you know, it's better to spend a little extra time somewhere than it is to have to go back after feeling overwhelmed and all that, which is, and we'll get into a little bit later. 00:07:18.000 --> 00:07:25.000 Kitty says, I'm just getting started, but when I went grocery shopping this morning, I noticed a lot of subtle rules. 00:07:25.000 --> 00:07:31.000 That I have that I wasn't so aware of before joining society, excited to work on these. That's amazing. 00:07:31.000 --> 00:07:41.000 Sometimes just that recognition of Food rules or even just like those little tiny like food thoughts. Is so, so helpful. 00:07:41.000 --> 00:07:49.000 Sometimes you don't even know that we have these. These little negative thoughts are tiny little food rolls until we are. 00:07:49.000 --> 00:07:58.000 Super cautious about it like in this situation you know we don't realize how harmful these things can be even the teeny tiniest little things. 00:07:58.000 --> 00:08:03.000 So that's great. Tanja says I dinner with friends. Oops. And I eat a second portion when no one else said because I needed it. 00:08:03.000 --> 00:08:20.000 That's awesome. That is just like one of the best things in intuitive meeting. Yes, it teaches you how to like curve the veggies and say no when you're feeling full and stopping once you feel full satisfied. 00:08:20.000 --> 00:08:34.000 But allowing yourself to have the food that your body needs, regardless of what other people are eating or regardless of what other people are, you know, believing or the diet that they're on, you get to make these choices for you. 00:08:34.000 --> 00:08:41.000 You're the empowered person here. You make the empower decisions. About your body and that is So amazing. 00:08:41.000 --> 00:08:54.000 I'm so, so happy for you. Richelle says I bought regular tortillas instead of car balance this week for the first time in years and I tasted so much better. 00:08:54.000 --> 00:08:55.000 I am right there with you. Richelle, regular tortillas are so soft and they just make such a big difference. 00:08:55.000 --> 00:09:08.000 I used to be be a full on like whole wheat tortilla person. Well, I still like them. 00:09:08.000 --> 00:09:10.000 I still like the taste and everything. There's just something about like the flower or corn tortilla that just make it feel like so much more authentic. 00:09:10.000 --> 00:09:24.000 So I'm right there with you. I'm so glad you got to experience that. Jen's working on his adding in foods for dental nutrition. 00:09:24.000 --> 00:09:30.000 My goal for this week is adding in milk, which I haven't had for so long in an effort to save calories. 00:09:30.000 --> 00:09:37.000 As I'm getting older, my focus has shifted to maintaining strong, healthy bones. Overall strength and mobility. 00:09:37.000 --> 00:09:45.000 I love that. That is the definition of general nutrition. Adding things in that are going to help you in the long run. 00:09:45.000 --> 00:09:49.000 They're gonna make you feel good. They're gonna give you the energy you need. As well as thinking about things like joint health in longevity. 00:09:49.000 --> 00:10:01.000 And all those things that are really going to sustainably help you throughout your life. That's incredible. 00:10:01.000 --> 00:10:03.000 Okay. 00:10:03.000 --> 00:10:07.000 Beautiful. I love it, Jen. All right. That's wonderful. 00:10:07.000 --> 00:10:29.000 Thank you guys all for sharing. I always feel so grateful that you feel okay with. Sharing these things with me and with everybody else because it's so helpful even if you're all in different stages of the society, hearing these questions coming from people who maybe are further along in your journey can give you a good idea of how to overcome these things when you get there. 00:10:29.000 --> 00:10:41.000 Or maybe if you're further along, you you're hearing things from people who have. Who are kind of the beginning of their journey and it can remind you of how far you come or it can give you a little reminder of, oh, that's something that I can continuously be working on throughout my journey. 00:10:41.000 --> 00:10:53.000 So that's one of the huge reasons I love doing this. I love hearing all you guys wins and working out and all that. 00:10:53.000 --> 00:11:00.000 Anyways, let's move on. I really wanted to talk about one thing before we get into the questions. 00:11:00.000 --> 00:11:06.000 Because I have, I think there's been quite a few questions in the Facebook group about. 00:11:06.000 --> 00:11:26.000 How to know when to move on to the next stage in the society stages. And I think Of course there is like the quiz at the end of the stages, so don't forget about those when you get through all the videos in the society stages or once you get through each one there's a little quiz at the end of each stage. 00:11:26.000 --> 00:11:33.000 It's only like a few questions and it can help you to know if you're ready to move on or not. 00:11:33.000 --> 00:11:38.000 Well, that is amazing and it really is a great indicator on whether you can move on or not. 00:11:38.000 --> 00:11:46.000 It's not always. It doesn't know everything, you know, we can anticipate everything in asking those questions. 00:11:46.000 --> 00:11:52.000 Only you know yourself. The bet, you know yourself the best. So knowing when you feel comfortable moving on, making sure that you're comfortable with all the information that you just took in. 00:11:52.000 --> 00:12:06.000 And that you're moving on for the right reasons. So you're not just rushing through them to get through them, but you're really taking in the information, working through the workbooks. 00:12:06.000 --> 00:12:21.000 And really just building that foundation before you move on to the next step. No, if you're in stage one in stage 2, those 2 do mainly focus on body image and the science behind weight and letting go of diet culture. 00:12:21.000 --> 00:12:33.000 Those things do take quite a bit of time to. Really embody and you know you're not gonna fix your body image overnight that's Something that's been ingrained in us basically since we were born. 00:12:33.000 --> 00:12:38.000 It's not something that's going to just go away in a few weeks or even a few months. 00:12:38.000 --> 00:12:46.000 So there's no need to wait until you feel grave about your body or super confident, before moving on, but really just being comfortable with the information and having a plan of how you're going to move forward. 00:12:46.000 --> 00:13:07.000 Once you get done with those stages. So like I said, you don't have to be the most confident person in the room all the time in order to move on or you know love every part of your body, but just know that's something that you're working on and you know, you kinda know where you're gonna go from here and have a plan on what to do. 00:13:07.000 --> 00:13:16.000 When you have those poor body image days and you have the tools lined up for one those things happen. 00:13:16.000 --> 00:13:35.000 So with that being said, again, I always. Always recommend that you take a little extra time while you're in the stage to really get down the information and behaviors and really work on those those workbooks before moving on if you're having any question about it. 00:13:35.000 --> 00:13:46.000 Because In my opinion, it's much better to have lunch time now than to move on, get super overwhelmed, feel really defeated and then end up going back and rewatching and redoing all those things. 00:13:46.000 --> 00:13:57.000 And not that there's anything wrong with that because there absolutely isn't. But it can, it might just save you from feeling those negative feelings toward the process. 00:13:57.000 --> 00:14:07.000 So I think that can be really, really important. Okay, I'm gonna grab a quick drink. 00:14:07.000 --> 00:14:14.000 And we can. To the questions. 00:14:14.000 --> 00:14:23.000 Okay, our first question, let me bring these babies up. 00:14:23.000 --> 00:14:33.000 Okay, our first question, how do we move away from viewing food as a Keller counting exercise into eating without associated guild. 00:14:33.000 --> 00:14:42.000 This is, I think this is one of the most commonly asked questions, not only this group but also in group coaching and what I work on people with in one-on-one coaching. 00:14:42.000 --> 00:14:52.000 And the first step is deleting the app. And that can be. That can feel like a lot and that can feel like a little overwhelming and if that's where you're at right now that's totally okay too. 00:14:52.000 --> 00:15:03.000 You can break that step down into even baby baby steps, smaller steps than that. And you can just. 00:15:03.000 --> 00:15:12.000 Slowly back away from tracking every single piece of your meal. So you can either start by eliminating the tracking of one meal a day. 00:15:12.000 --> 00:15:35.000 So maybe you know I'm gonna start with not tracking my breakfast anymore or you can narrow it down to I'm not going to track my vegetables or maybe an ingredient you can start with something even smaller like My herbs or my seasonings or my protein or something like that, whatever you feel comfortable with, start there. 00:15:35.000 --> 00:15:54.000 And then kind of move on to get bigger, maybe then move on to the meals or more ingredients, maybe it's the vegetables and the proteins you're not tracking anymore until you feel more confident and more confident than you're down to not tracking anything at all. 00:15:54.000 --> 00:16:04.000 So those baby steps can be super, super helpful. And then re wearing your thoughts around the guilt that's associated with the food. 00:16:04.000 --> 00:16:23.000 This is the piece that can take a little bit longer because Obviously we've been we've been dining for so long it's the path from Seeing the food with the calories in the nutrients in it There's a clear path to feeling guilty and shame towards those foods. 00:16:23.000 --> 00:16:33.000 So what we need to do is create a new path. Where do you want your mind to go? Do you want to see these foods as nutritious and energy and in nutrient filled. 00:16:33.000 --> 00:16:45.000 So make that pass in your brain and to do that we have to talk to ourselves. We have to talk back to those thoughts that that are negative and that are pushing us toward the guilt and shame. 00:16:45.000 --> 00:16:50.000 So for example, if you know you have this thought of. That food is too many calories or there's not enough protein in that food. 00:16:50.000 --> 00:16:55.000 You can rewrite that thought and say, okay, well, that's how I've been thinking. 00:16:55.000 --> 00:17:08.000 That's a dye culture thought. And really, calories are just energy. This number is going to tell me how much energy this food is going to give me. 00:17:08.000 --> 00:17:13.000 And I know that protein can help. Me feel for a little bit longer so that can be a good thing. 00:17:13.000 --> 00:17:36.000 So maybe I wanna add something in that has little bit more protein. And you can kind of start thinking about food in a different way instead of it going directly to either a positive response of this is low calorie it's going to quote-unquote help me lose weight whatever it might be to this is the energy in a nutrients that I'm going to get from this food. 00:17:36.000 --> 00:17:43.000 I can be like a more neutral approach to How to see food. So it's a great question. 00:17:43.000 --> 00:17:48.000 I'm glad you asked it because I think this is something that we can. We can all use sometimes. 00:17:48.000 --> 00:17:54.000 It's a great reminder because there's always those tiny little food rules that sneak. Let's meet back in. 00:17:54.000 --> 00:18:04.000 And these thoughts are sneaky. They can get super sneaky. Alright, next question. 00:18:04.000 --> 00:18:12.000 Do you have any tips for navigating? Emotional eating in the morning? I always send to eat something sweet in the morning. 00:18:12.000 --> 00:18:18.000 Mostly chocolate, even though I'm not actually hungry until come out a couple hours after I wake up. 00:18:18.000 --> 00:18:29.000 Okay, great question. The first thing I would say is typically when we aren't hungry when we wake up. 00:18:29.000 --> 00:18:40.000 In situations when we've been dining for a long time, our hunger queues can be very wonky and we were not great at recognizing those hunger cues. 00:18:40.000 --> 00:18:47.000 So from pushing off, honoring these hunger queues, our body just kinda like, okay, I'm not gonna send those keys anymore. 00:18:47.000 --> 00:18:57.000 So not being hungry in the morning can, be one of those situations. So I always. Recommend having a little something. 00:18:57.000 --> 00:19:23.000 This is what we call practical hunger. We may not feel that physical hunger yet, but if you've just gone 6 7 8 9 10 h without eating your body probably needs fuel in some sort of way so having something little even if it's just a piece of fruit or a piece of peanut or toast, whatever it might be, can be really, really helpful in helping your body to send those hunger 00:19:23.000 --> 00:19:32.000 cues. The second thing I would think about is. What makes you believe that this is emotional eating? 00:19:32.000 --> 00:19:44.000 And that kind of plays to the same point. Your body. Likely sending these queues because your blood sugar might be low from not having food for hours. 00:19:44.000 --> 00:19:53.000 So it's sending this craving of chocolate because it's food that is easily digested so you're going to get the energy quick. 00:19:53.000 --> 00:20:02.000 That could be where that craving is coming from and it might not be emotional unless you can obviously, you know, tied that. 00:20:02.000 --> 00:20:10.000 That feeling of wanting that food to an emotion. So do you have the emotions tied to the suite or do they just taste good and make you feel good? 00:20:10.000 --> 00:20:23.000 Because your body means the fuel. And of course chocolate is a tasty thing especially to have like with your tea or your coffee in the morning that's delicious and there's nothing wrong with that. 00:20:23.000 --> 00:20:30.000 In craving those suites, like I said, is a good sign that your body probably does need fuel. 00:20:30.000 --> 00:20:38.000 And you might be able to benefit from something a little bit more. So if you're getting the chocolate and that's what satisfying to you that's amazing and perfectly fine but your body might need actual other fuel as well. 00:20:38.000 --> 00:20:50.000 So other nutrients and energy so you can always add things to that if you want to feel, you know, a little more. 00:20:50.000 --> 00:21:02.000 A little more satisfied or full or for longer. And even something like a smoothie or like a liquid how I can help if you're not like a big morning eater. 00:21:02.000 --> 00:21:15.000 Okay. Let's, question 3, man. I feel like we're just flying through these today. 00:21:15.000 --> 00:21:26.000 I'm feeling successful in my intuitive eating journey. I'm tuned into my hunger and fullness hues having protein fiber and most meals and moving my body in ways that feel good. 00:21:26.000 --> 00:21:40.000 So why do I still have extra fat on my body? I worked hard on creating a better body image and reconditioning my brain, but if I'm listening to my body's cues, why is my body still hold on to extra fat? 00:21:40.000 --> 00:21:48.000 This is such a great question and I really just want to commend you on all your incredible progress throughout your interviewing journey. 00:21:48.000 --> 00:21:55.000 It sounds like you're in a really great place. With the food aspect of and that's such a huge deal. 00:21:55.000 --> 00:22:03.000 So proud of you. As far as like the body image piece. It's really just. 00:22:03.000 --> 00:22:23.000 Like this society we live in has really just created this image of what healthy looks like. And typically when we see healthy or we think about healthy we see a person who is very thin has very little fat on their bodies and that just isn't always the case. 00:22:23.000 --> 00:22:35.000 And that's That's basically what our fat phobic society has led us to believe and that can take some time to kind of get that image out of our heads and that's Totally fine. 00:22:35.000 --> 00:22:37.000 We're working on it. We're in this beautiful space where we where we can work on that together. 00:22:37.000 --> 00:22:48.000 So in this case we feel that any visible fat or fat that might you know, fall over our t-shirt or over a jeans or whatever is extra. 00:22:48.000 --> 00:23:04.000 And when really that is probably just our body that's just the shape in the size that our body feels comfortable with being with. 00:23:04.000 --> 00:23:07.000 And especially if we have dieded for a while, our bodies, have adjusted to a very low amount of energy. 00:23:07.000 --> 00:23:25.000 And that can change our body shape and help make us gain weight in different ways or help us lose way in different ways and it really is just dependent on your body. 00:23:25.000 --> 00:23:30.000 And our bodies hold fat in very different places and areas. Dependent on our genetics. It's largely due to our genetics and it's absolutely normal. 00:23:30.000 --> 00:23:41.000 It's normal to have set on your belly, on your arms, on your legs, wherever it might be. 00:23:41.000 --> 00:23:50.000 It's absolutely normal and totally healthy to have extra fat and that makes your body feel safe. It can make your body feel safe to extra fat. 00:23:50.000 --> 00:24:02.000 That's. A while the reason why we have that fat is in case we get into situations where we don't have access to food or have have the right amount of energy that we need. 00:24:02.000 --> 00:24:11.000 Our body feels safer when they have the backup plan and not only that but it's it helps to you know insulate our bodies it helps us to absorb and use the nutrients. 00:24:11.000 --> 00:24:23.000 The vitamins and minerals that our bodies need. There are so many reasons why we have that in our bodies and it's not just because it's excess fat. 00:24:23.000 --> 00:24:39.000 It's not because we're eating too much or we're not exercising enough. It's because that's Where are body feels comfortable and where we feel our best and there's so much more information on this and stage one video too. 00:24:39.000 --> 00:24:53.000 If you're past there, feel free to go back and watch that video because it goes really deep into the science behind our weight and why it's so much more out of our control than what we've been led to believe. 00:24:53.000 --> 00:25:03.000 So highly recommend going back and. Watching that. Super helpful. 00:25:03.000 --> 00:25:13.000 Alright, state or stage question form. I am. There we go. I'm an under either. 00:25:13.000 --> 00:25:18.000 I do not have an eating disorder, but this we're eating as all of us in diet culture. 00:25:18.000 --> 00:25:26.000 My family pushed me to work with a usual quote unquote usual dietician. Well, I want to get out of diet culture with intuitive eating. 00:25:26.000 --> 00:25:35.000 Do you not listen and do not want to believe in intuitive meeting? I'm frustrated and I want to start stage 3 and now I'm just lost. 00:25:35.000 --> 00:25:41.000 What do you recommend? They won't read resources that are provided. 00:25:41.000 --> 00:25:51.000 Excuse me. That's good to know. For anyone who's in a similar situation you haven't really talk to any of your loved ones yet. 00:25:51.000 --> 00:26:04.000 We do have a resource. Excuse me. And it's called how to support a no food roles journey and it is in I believe it's in like the, the welcome video. 00:26:04.000 --> 00:26:16.000 Underneath there there's a link to it and it's a resource to give to your loved ones that is written from the point of view of Colleen and she has written to them and let them know how they can best support you through this journey. 00:26:16.000 --> 00:26:25.000 But with you saying that it sounds like you've already tried this. You already print this out. You've already sent this to them and they're just not interested in reading it. 00:26:25.000 --> 00:26:36.000 My advice would be, well, I guess it would really depend on your relationship with your family if you live with them, if you're close with them, if you're not so close with them. 00:26:36.000 --> 00:26:42.000 But It sounds like you do really care what they think and that's important. You to have their support. 00:26:42.000 --> 00:26:52.000 So Typically this conversation is better had when you're not, you know, heated in like a heated argument or, you know, already like. 00:26:52.000 --> 00:27:03.000 You're already in an argument about this. I'm coming in when it's kind of a neutral playing ground is typically the best way to go about this. 00:27:03.000 --> 00:27:16.000 And using a lot of eye statements and letting them know how they can help support you. Instead of, you know, coming at them from, Well, I grew up with all these food rules and this is the reason I'm like this. 00:27:16.000 --> 00:27:22.000 You can come at them with these like I feel statements like. I have been feeling I feel very anxious around food and it would mean a lot to me to have your support. 00:27:22.000 --> 00:27:38.000 Using those types of statements can really help to keep the Situation from escalating and help keep it feeling like more neutral. 00:27:38.000 --> 00:28:02.000 And so you can both put an input without, you know, it kind of boiling over. And then in your conversation, you know, maybe try to have like a sit down conversation face to face is better and my opinion it's typically more it goes further you know you can show a motion you can you can touch each other you can hug you can do whatever you need to do and it just feels more intimate. 00:28:02.000 --> 00:28:11.000 But typically like sharing how you struggle, if you're comfortable sharing this, let them know that you've been struggling and how you struggled through this. 00:28:11.000 --> 00:28:16.000 A lot of times our support groups need to know what we've been through in order to know how important this is to you. 00:28:16.000 --> 00:28:33.000 So you can let them know I have missed out on so many things that I wish I could have been to or I have missed out on so many things that I wish I could have been to or you know, I feel so guilty and so ashamed when I eat certain things and it's really taking a toll on my relationships and on my school work and in the work that I'm taking on. 00:28:33.000 --> 00:28:45.000 It's really just taking over my whole mind and I would love to share more or get your support on this. 00:28:45.000 --> 00:28:51.000 And I think it can be so easy to like push off someone else's struggles when you aren't. 00:28:51.000 --> 00:29:04.000 When you aren't clear on what their struggles actually are. So I think that can be really helpful and also sharing your goals on what you are hoping to get out of intuitive eating and that could help clear up You've thought this through, you know what you want to get through this and sometimes our family can be. 00:29:04.000 --> 00:29:14.000 You know, they can think, oh, they're just trying something new. They've already tried all these other diets. 00:29:14.000 --> 00:29:20.000 This one isn't going to work either. I'm so let them know like this is what's going to help free up my mind. 00:29:20.000 --> 00:29:33.000 I'm gonna feel so much better about myself. My confidence is going to go up and intuitive eating is actually shown to help cholesterol levels and other lab values and help longevity and all these amazing things. 00:29:33.000 --> 00:29:36.000 You know, just show them that you've really thought this through you've researched this and you're making a conscious decision to do this. 00:29:36.000 --> 00:29:49.000 With or without their support, it would just be so much easier for you and you would love to have their support along this journey as well. 00:29:49.000 --> 00:30:00.000 With that being said, it can also be helpful that they know what intuitive eating actually is if they have heard intuitive eating from someone else or someone who's tried it and it quote unquote didn't work for them. 00:30:00.000 --> 00:30:05.000 They might have heard horror stories or that it's just, you know, you can just eat whatever you want or your seat cakes and cookies all day long. 00:30:05.000 --> 00:30:19.000 They might have. These bananas ideas of what intuitive eating is. So you'll explain to them what it is, what you're going through, what you've been working on. 00:30:19.000 --> 00:30:27.000 I think can really, really help them to understand where you're coming from. And then of course. 00:30:27.000 --> 00:30:34.000 But now they can support you. How do you need them to be there for you? Do you just need them to listen when you're struggling with something? 00:30:34.000 --> 00:30:46.000 Do you, neither help with? Maybe buying groceries or just to help support you or make sure they're not talking about diets or weight loss or those types of things around you. 00:30:46.000 --> 00:30:57.000 Let them know what they can do for you. And I can support you and again using those eye statements so they know that what they're doing is to support you. 00:30:57.000 --> 00:31:06.000 That's going to help you in war. Well, this journey and getting you to a point where you feel comfortable in your body, you feel good with your food choices. 00:31:06.000 --> 00:31:14.000 And you can really just move on and have a beautiful life and make wonderful memories. 00:31:14.000 --> 00:31:21.000 Let me. Check the chat real quick. 00:31:21.000 --> 00:31:25.000 Okay, okay. 00:31:25.000 --> 00:31:32.000 Moving on. Okay, and this is our. 00:31:32.000 --> 00:31:37.000 Good question. Okay. I am going on vacation soon. I'm sorry. 00:31:37.000 --> 00:31:40.000 Let me go a quick drink. 00:31:40.000 --> 00:31:44.000 I'm going on vacation soon. This trip means I'll be spending a week in a baby soon. 00:31:44.000 --> 00:31:55.000 I run lots of fun, food and snacks with plenty of free time to eat it. I always eat way too much and end the week feeling bloated and disgusted and wanting to go on a diet. 00:31:55.000 --> 00:32:00.000 I know my relationship with who isn't going to be completely healed in 3 weeks. So how can I enjoy this vacation? 00:32:00.000 --> 00:32:07.000 Feeling good to my body, not go nuts around the food and come home feeling good. That's such a great question. 00:32:07.000 --> 00:32:11.000 And I'm sure, I'm sure so many of you have gone on vacations this week. 00:32:11.000 --> 00:32:19.000 So if you have any tips. Feel free to put those in the chat. I would love to read through some of those as long as the other as well as the other people in the group. 00:32:19.000 --> 00:32:23.000 I think that can be really helpful. The first thing that I would say is try to go on your big key, go into this vacation with the same. 00:32:23.000 --> 00:32:35.000 You're in right now wherever you're at in your intuitive evening journey. Try to bring that into your vacation. 00:32:35.000 --> 00:32:40.000 So if you're at a place where you're balancing your meals and snacks, bring that into vacation. 00:32:40.000 --> 00:32:43.000 Try not to go too long in between. Between those males and snacks so you aren't feeling out of control around food. 00:32:43.000 --> 00:32:58.000 You're trying to get that satisfaction from the food, try to be as mindful as you can going into that food and giving yourself that permission to enjoy things he maybe not. 00:32:58.000 --> 00:33:02.000 You're not totally used to having all the time. So you're a situation where you can't always have this food, that's totally fine. Allow yourself to have it. 00:33:02.000 --> 00:33:16.000 Well, also tuning in with your body, being mindful. And being mindful of how the food experience is gonna make you feel after. 00:33:16.000 --> 00:33:24.000 So knowing you're staying. Talking in with yourself continuously, how does this make me feel? How is it tasting? 00:33:24.000 --> 00:33:34.000 Is it still tasting good? And then making your food decisions based on that and you can always remind yourself you can come back for more. 00:33:34.000 --> 00:33:41.000 There's nothing saying that you can't come back to this vacation spot or you know make a copycat recipe in the future of this amazing food. 00:33:41.000 --> 00:33:49.000 You always have more access to this food. So there's no reason to overeat it or feel uncomfortable now. 00:33:49.000 --> 00:33:55.000 Because you can have it whenever you want and it's gonna taste better. When you know you aren't overly full. 00:33:55.000 --> 00:34:04.000 And then lastly, I think. Giving yourself grace when you do eat passfulness is huge. One at everyone does it. 00:34:04.000 --> 00:34:19.000 It's totally normal to E-past fullness sometimes it's human especially if you're in a situation like this where you're probably not always as mindful as you usually are or you're talking to people, you know, bonding with your family and friends. 00:34:19.000 --> 00:34:25.000 I mean you're taking in the the experience and it can be harder to feel those cues when you're in these situations and that's totally fine. 00:34:25.000 --> 00:34:36.000 Give yourself grace. And just try to learn from it, you know, use as a learning experience. 00:34:36.000 --> 00:34:47.000 And not only does that, but it can keep us from getting into that diet mentality again. If you're hard on yourself and you just get really down because you've eaten past fullness. 00:34:47.000 --> 00:35:01.000 That can kind of force you into the mindset of I need to go to restrict again. I should go on a diet to feel better and all those thoughts can come flooding back in but if you give yourself grace it can help you come from a more. 00:35:01.000 --> 00:35:20.000 Appreciative way I can help you see like where maybe next time you can be a little bit more mindful or you know not wait so long in between meals or something you can see where these things are making you feel not so great in your body and then next time you know 00:35:20.000 --> 00:35:32.000 How, make it more enjoyable. And that's the great thing about intuitive eating is you just consistently trying to make each eating experience each memory, each life experience a little bit more enjoyable. 00:35:32.000 --> 00:35:41.000 So give yourself the grace, try to take your intuitive eating habits you've already made into this and not think of it as Just like a freak roll, but actually asking yourself, do I want this food? 00:35:41.000 --> 00:35:51.000 Is it going to make me feel okay? Does is it actually gonna taste good or am I just wanting it because it's there? 00:35:51.000 --> 00:35:57.000 All those things are really, really great things to keep in mind as we're going on these vacations things. 00:35:57.000 --> 00:36:02.000 Let me see if anybody puts. 00:36:02.000 --> 00:36:13.000 Great. Okay. And last one. Last question. 00:36:13.000 --> 00:36:19.000 I used to cut out carbs, fats and sugars, etc. No, I'm learning that our bodies need them. 00:36:19.000 --> 00:36:32.000 Well, I won't be choosing only those low items like the 0% yogurt or cog 0 anymore, I'm still quite hesitant to buying full versions. 00:36:32.000 --> 00:36:41.000 I'm not sure why I would want to get any more fat or sugar in my diet. This is a great question and I think this is in the back of a lot of people's mind. 00:36:41.000 --> 00:36:42.000 So I'm glad you asked this. First of all, there's nothing wrong with those foods. 00:36:42.000 --> 00:36:52.000 If you prefer This is your percent fat yogurt or diet coke or whatever it might be. 00:36:52.000 --> 00:36:57.000 By all means. Enjoy those things. That's great. Enjoy those things. 00:36:57.000 --> 00:37:15.000 But there are benefits to having. Fat and sugar in your meals and snacks. For instance, you know, fat can add flavor, it can also help to we can help you buy to absorb vitamins and minerals and it can help hormone balancing and it helps keep you forward longer. 00:37:15.000 --> 00:37:22.000 You know, fat helps to study out your blood sugar so your food isn't digested quite as quickly. 00:37:22.000 --> 00:37:35.000 So can help you feel for longer, more satisfied longer. It can be a really great tool. With that being said, if you are choosing, say like the 0% fat yogurt, you can always add fats in different ways you can add in. 00:37:35.000 --> 00:37:42.000 I'm like nuts or nut butters or coconut or seeds like chia seeds or flaxen stad and some fat as well. 00:37:42.000 --> 00:37:47.000 So if that's what you prefer, there's other ways to get that in your snacks and meals too. 00:37:47.000 --> 00:37:51.000 As far as sugar, sugar can add energy and satisfaction and it can actually help you to enjoy food more. 00:37:51.000 --> 00:38:06.000 Which is always great. Especially when it comes to food that you might not normally enjoy. So for example, we'll take that yogurt. 00:38:06.000 --> 00:38:15.000 We'll take that yoga as an example. Let's take over. I don't usually like 0% fat, Greek yogurt. It's too tart for me. 00:38:15.000 --> 00:38:37.000 I don't love the taste, so I wouldn't eat But if I have that yogurt with a flavor in it with honey or with some added sugar that can help me to eat that food, actually enjoy it and still get those wonderful nutrients from the yogurt that I wouldn't normally be getting if I didn't have the added sugar in it. 00:38:37.000 --> 00:38:49.000 I'm so that is gonna help you to actually enjoy the food. For another example. I have a smoothie almost every day and I use like a sugar free pudding in it. 00:38:49.000 --> 00:38:55.000 I love the texture of it, but I can't tell the difference between the 0%, there's no sugar or the added sugar. 00:38:55.000 --> 00:39:07.000 So I do use a 0 sugar. That's absolutely fine. So it's really, you can take it instance by instant situation with situation and just see what's gonna feel best and taste best for you. 00:39:07.000 --> 00:39:14.000 But really these 2 things help our How, our food to taste good and helps us for longer so we can enjoy some of those nutrient dense foods and it can make us want them more. 00:39:14.000 --> 00:39:31.000 It can help us to incorporate them more into our diets and enjoy them. But normally we would just pass on them so we can get in those nutrients. 00:39:31.000 --> 00:39:40.000 A whole lot more often than we would if we just swore them off altogether. So that's a really great question and. 00:39:40.000 --> 00:39:46.000 Thank you guys. That was our last question. Today been really quick. Thank you guys all for joining. 00:39:46.000 --> 00:39:54.000 I love seeing all your, all your names pop up here and I'm so, so grateful this is such an amazing community. 00:39:54.000 --> 00:40:02.000 To be a part of you guys are so beautiful and all your support that you provide to everyone and even just your communication. 00:40:02.000 --> 00:40:05.000 And working together here on this call is just so inspirational and I just want to thank you guys because it's so beautiful. 00:40:05.000 --> 00:40:10.000 And I just feel so lucky to be a part of this. I hope you'll have a really great week. 00:40:10.000 --> 00:40:20.000 I'll see you