164. Group Coaching August 30th

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 12:14 - Are smoothies and soup typically a filling food or recommended for nutrition? Lately I have had a variety of protein, Peanut butter, and fruit smoothies and also some really great soups I love the taste of, but I often find myself hungry right afterwards, even with the protein in the smoothies or the chicken or beef in soup. I love how easy these foods are to make and that it’s a great way to add nutrients to my day, but is there a way to feel full longer when I have smoothies or soup? (Certain foods to pair them with etc)—Or should these foods be avoided altogether if they don’t help me feel full for more than an hour? 16:37 - I’m currently working through stage 4 and breaking my food rules. I’m doing pretty well with my lists of different foods, and working through them one by one. However, I still get thrown off when I have surprise unplanned foods around. 22:25 - how do I reconcile my desire for my body aesthetic and finding body neutrality? Can I have both at the same time? 28:27 - I have been a member for three months. And just finished the final stage three video. Will I stop gaining weight? 33:49 - If I’m not hungry for breakfast or dinner, is it okay to skip them? Has diet culture imposed that we “need” to have 3 meals ? 38:15 - Gentle nutrition is where I’m at and I love the suggestions but they seem very soft. And I know I know it’s gentle but if the premise is that health conditions are worsening because of habits vs weight shouldn’t a greater emphasis be put on setting some goals/standards for better habits. I we try to avoid rules in here but are guidelines of 25g fiber and 5+ servings of vegetables bad? 00:00:34.000 --> 00:00:39.000 Okay, once again, I am Nicole Mitchell. I'm going to let Andrean. 00:00:39.000 --> 00:00:49.000 I am the No Food Rules, Dietician. I am, I am calling this kind of right hand dietician in the no food rules. 00:00:49.000 --> 00:01:02.000 Facebook group I do one on one coaching with y'all and I absolutely love it I just feel so welcomed by everybody I love seeing all the support in the Facebook group. 00:01:02.000 --> 00:01:13.000 It is just The best feeling ever if you're not a part of that group yet, I highly highly highly recommend even if you're not like a big Facebook person, I'm right there with you. 00:01:13.000 --> 00:01:20.000 I have never loved Facebook, but. I'm made to Facebook just to like be a part of this group and trust me it is so worth it. 00:01:20.000 --> 00:01:25.000 You don't want to put your picture up, you don't even have to use like your full name if you don't want to. 00:01:25.000 --> 00:01:36.000 You can always post anonymously. It is worth it even just to go in and read everyone else's questions and you know just see the support in the Facebook So heartwarming, it's just so beautiful. 00:01:36.000 --> 00:01:48.000 I feel so happy and It's just beautiful to go in there and see everybody supporting each other. So if you're not in there, I highly recommend it. 00:01:48.000 --> 00:01:49.000 And yeah, if you're new here, welcome. I'm so happy to see you. 00:01:49.000 --> 00:02:14.000 If you've come every way since You know, whenever you started, then welcome back. These calls are super, super helpful, not only for those who are just sorting out, but for Those of you who have been here forever and you just may need a reminder of what you went through before or even some questions that might be coming right back around. 00:02:14.000 --> 00:02:22.000 So it's super helpful for everyone. I love it. So to get started, let's get it rolling here. 00:02:22.000 --> 00:02:28.000 We're gonna start with some winds and working ons. This is something that we do. 00:02:28.000 --> 00:02:34.000 Every week. So for wins, it's, it's just as it sounds. 00:02:34.000 --> 00:02:43.000 We share our wins in the chat. So what you have. Found to be helpful over the last week that you've been implementing. 00:02:43.000 --> 00:02:50.000 What have you started to do that felt good this week? What are you proud of? What is something that you want to continue doing? 00:02:50.000 --> 00:02:55.000 Next week as well, something that you've been working on in your really proud to share. 00:02:55.000 --> 00:03:01.000 I would love to hear it in the chat. 00:03:01.000 --> 00:03:09.000 And then once we're done going through our wins, we're going to do our working ons and we're also a share of those in the chat. 00:03:09.000 --> 00:03:15.000 So our working ons are things that maybe we have found that don't really work for us. 00:03:15.000 --> 00:03:21.000 And this isn't something to like make ourselves feel bad or bring us down, but it's more. 00:03:21.000 --> 00:03:33.000 Something to help us improve and help us to feel our best. A lot of times it takes a lot of trial and error to figure out what works best for us because everyone's so different. 00:03:33.000 --> 00:03:34.000 So we can't really know what's good for us or what feels good for us. 00:03:34.000 --> 00:03:45.000 If we Haven't done it before. So trial and error is A beautiful way to get there. 00:03:45.000 --> 00:03:55.000 So for those of you who are just joining, we are sharing our wins and working on. So, share what you are proud of our last week. 00:03:55.000 --> 00:04:03.000 We want to continue doing through next week and some things that you might want to do maybe improve on a little bit, maybe tweak a little bit or maybe even just. 00:04:03.000 --> 00:04:08.000 Give it the heck out of here. I never wanna go down that road. Go down that road over again. 00:04:08.000 --> 00:04:21.000 So anything that you would like to share, feel free to pop it in the chat. Let's see what, what are one of my working on or when my when. 00:04:21.000 --> 00:04:31.000 Is that I actually tried a new food. I am someone who I'm not a picky person, but I. 00:04:31.000 --> 00:04:44.000 I'm not someone who like ventures out of their comfort zone very often. I love all food and but I very rarely like We'll try something new and I try to dragon through this past weekend. 00:04:44.000 --> 00:04:54.000 I was on like a food tour with my family and friends and they gave us a sample of a dragon fruit and oh my gosh is it delicious? 00:04:54.000 --> 00:05:06.000 I've no I cannot believe I've waited 32 years to have a dragon fruit. It is absolutely amazing. 00:05:06.000 --> 00:05:07.000 Okay. 00:05:07.000 --> 00:05:13.000 So that's definitely something that I want to. No, incorporating. My meals and snacks, moving forwards. 00:05:13.000 --> 00:05:27.000 That is one of my wins. And then something that I want to work on is maybe. You know, trying new foods more often and including these things in my meals more frequently or even trying new recipes. 00:05:27.000 --> 00:05:36.000 If you'd be so easy to like get into our routines and not. Not try new things, not try things that can make us Feel good or even just make us feel like a little fancy, you know, throw a garnish on something. 00:05:36.000 --> 00:05:46.000 You go the little extra while when we have the time and energy to do so, sometimes that can make a difference. 00:05:46.000 --> 00:05:56.000 It can just make us feel. So really good. Mia says my wins. I started creating goals and working towards things. 00:05:56.000 --> 00:06:10.000 I never had any motivation to do anything else except losing weight. Excuse me, but my mind has has been more free, has more free space now and I'm actually getting excited about something else for once. 00:06:10.000 --> 00:06:19.000 I never imagined that getting to this place And that it made it really hard to think of a why, but I'm getting closer to pinning it. 00:06:19.000 --> 00:06:29.000 I love that so much. And I always say like one of the very best things that comes out of food freedom is getting that mental space back. 00:06:29.000 --> 00:06:35.000 It is so wild to think about how much mental space it takes up to constantly be thinking about. What food you're gonna be eating? 00:06:35.000 --> 00:06:48.000 How many calories and nutrients that's in it? How when you're gonna get your next work out in and all of this stuff can take up so much mental space and we might not even recognize it. 00:06:48.000 --> 00:07:00.000 Until we let go of it. And we can't think, well, this is actually what I want to be doing with my time and this is what's going to help me enjoy my life so much more. 00:07:00.000 --> 00:07:13.000 So I love that so much, Mia. Love it. And Suzanne says, my win this week, I have not measured my gravitational relationship to the earth. 00:07:13.000 --> 00:07:15.000 I love the way you said that. In over 3 weeks. That's a long time. 00:07:15.000 --> 00:07:24.000 Good for you. That's amazing. I was a daily slave to a skill for most of my life. 00:07:24.000 --> 00:07:34.000 That's Incredible. It's not easy to just Let something like that go. So huge, huge, huge kudos to you. 00:07:34.000 --> 00:07:40.000 I hope you're celebrating and giving yourself so much self love because That's a big one. 00:07:40.000 --> 00:07:48.000 Okay, so this week's topic, I really wanted to start talking about meal planning, and meal prep. 00:07:48.000 --> 00:07:58.000 I know that can sound diet, really diabetes some people and if this is something that you aren't super comfortable with and it does still feel kind of Icky to you that's totally okay. 00:07:58.000 --> 00:08:11.000 This isn't something that you need to do in order to find food freedom. But it is something that we can do to help us relieve some stress and anxiety around food and it can even help us save some money around food as well. 00:08:11.000 --> 00:08:15.000 So if you have any meal planning or prepping tips, please store in the chat. I would love to read them. 00:08:15.000 --> 00:08:38.000 And I'm sure everybody else would love to have, you know, some tips as well. Some of the things that I like to do and this can really help it to feel less tiny as well is just pick certain things throughout your week that do cause you the most stress or or take the most energy to do throughout the week. 00:08:38.000 --> 00:08:42.000 And that can help you to relieve that stress or the leaf because you're getting it done on the weekend or whatever day you might have the most time. 00:08:42.000 --> 00:09:05.000 So for me that looks like prepping a protein source for my lunches. So typically on Saturday, sorry, whatever day I go grocery shopping, I'll come home and throw some chicken breast in the Instant Pot and I'll just strut it up for the whole week from my lunches. 00:09:05.000 --> 00:09:12.000 And I'll just season it very basically. I won't like, put taco season, everything else like anything else like that on there because I'll add it on later. 00:09:12.000 --> 00:09:21.000 That's what I want. So it really just opens up doors for my options so I can throw it on a salad. 00:09:21.000 --> 00:09:28.000 I can make a ramp. I can make a sandwich. I can throw it on some chips and put it on with cheese and make some nachos. 00:09:28.000 --> 00:09:34.000 I can do whatever I'm feeling like, but I have that option available. I can even. No, I can choose to go out to you for lunch one day if I want to. 00:09:34.000 --> 00:09:49.000 And I don't have to have that. I don't have to have guilt about it, but I do have a backup plan if Those things don't work out. 00:09:49.000 --> 00:10:05.000 So I do have something that's That's kind of already created and I don't have to worry about that because everything else seems like it kind of flows okay for me and just getting that that protein done for the week is It's such a relief. 00:10:05.000 --> 00:10:10.000 It really helps me so much because who has time to make an entire chicken breast in the middle of the day? 00:10:10.000 --> 00:10:26.000 Not me. Sarah Elizabeth says I less meal prep and more food prep. Bolt cooked rice, boil eggs, have meat seasoned with onion grow like so and pepper have salad bags and frozen steamer veggies can mix, match lots of things. 00:10:26.000 --> 00:10:39.000 Yes, I love that so much. And I do feel like every week, I'm like, I'm gonna pre make some rice and then it always just like slips my mind but I love all these and I love that you said I have salad bags ready. 00:10:39.000 --> 00:10:51.000 Because I like, so bags of pre mixed out is so handy. You can always make the salad, but you can also like throw it over rice and heat it up. 00:10:51.000 --> 00:10:58.000 You can put it in a wrap and then add a protein. It's just so versatile and you can make so many things out of it. 00:10:58.000 --> 00:11:01.000 And you can make so many things out of it and it's just it just makes so many things out of it and it's just it just makes like so much easier. 00:11:01.000 --> 00:11:09.000 And it's really just a big misconception that Something that's already prepared for you is less healthy and that really isn't the case at all. 00:11:09.000 --> 00:11:18.000 You know, these things help us to make eating healthy and eating these nutrient dense foods more convenient for us. 00:11:18.000 --> 00:11:23.000 So we're going to do it more often and we're going to eat these nutrient packed foods more consistently. 00:11:23.000 --> 00:11:29.000 And over time, that's gonna make our bodies feel better and make our bodies healthier. So I love all those tips. 00:11:29.000 --> 00:11:39.000 Erika says budget bites.com is my favorite place for meal prep. Oh, I have never heard budget buds. 00:11:39.000 --> 00:11:44.000 I have to check it out. Thank you guys for sharing. Tips. I love these. 00:11:44.000 --> 00:11:50.000 I'll definitely have to check out. Bye. 00:11:50.000 --> 00:11:57.000 Okay, so that's a jump in to our questions. Let me pull them up here 00:11:57.000 --> 00:12:06.000 Hmm. Okay. Let's get them on the screen. 00:12:06.000 --> 00:12:14.000 Good. Okay. So our first question. 00:12:14.000 --> 00:12:25.000 Are smoothies and soup typically a filling food? Or recommended for nutrition. Lately I have had a variety of protein, peanut butter, and fruit smoothies. 00:12:25.000 --> 00:12:35.000 And also some really great soups I love the taste of but I often find myself hungry right afterwards even with the protein in the smoothies or the chicken or beef in a soup. 00:12:35.000 --> 00:12:44.000 I love how easy these foods are to make in that it's a great way to add nutrients to my day, but is there a way to feel full longer when I have smoothies or soup? 00:12:44.000 --> 00:12:54.000 Excuse me. Starting food, the pair of them, etc. Or should these foods be avoided altogether if they don't help me feel full for more than an hour? 00:12:54.000 --> 00:13:01.000 So I, if you enjoy these foods, if you like your soups, I definitely wouldn't avoid them. 00:13:01.000 --> 00:13:06.000 These are great ways to get in some nutrients. These are great ways to get in some nutrients and energy if you enjoy it. 00:13:06.000 --> 00:13:14.000 You should probably incorporate it consistently. That's great. For your smoothies. 00:13:14.000 --> 00:13:21.000 Typically, a somebody that would just that would have protein peanut butter and fruit. That's amazing. 00:13:21.000 --> 00:13:36.000 You have your protein in fat in the protein and peanut butter. So that's great. And some fruits do have some carbon then, but sometimes we need just a little bit more than the carbs that we're getting from our. 00:13:36.000 --> 00:13:44.000 Fruit. So I would recommend maybe adding a little bit more carb to that. So maybe, you know, copying that with like a, or a cereal. 00:13:44.000 --> 00:13:57.000 So that isn't just adding a little bit more. Carb complexity to your smoothies, but also adding like a little bit of texture to and that can help with satisfaction as well. 00:13:57.000 --> 00:14:04.000 And then for your soup, it really depends on what is in the soup and kind of. 00:14:04.000 --> 00:14:16.000 The ratio of your soup so if your soup is more of a broth base and it's less Less substance, like less. 00:14:16.000 --> 00:14:23.000 Let's pasta, less protein like that, then it really just depends on how much you're getting in each bowl of sip that you get. 00:14:23.000 --> 00:14:30.000 So take into consideration having the car that approaching in each one and then actually how much are you actually getting? 00:14:30.000 --> 00:14:39.000 Is it mostly broth or are you actually getting a good serving of the noodle or the protein or the fat source. 00:14:39.000 --> 00:14:46.000 And if you're not, of course, you can add like this, a side of a sandwich or, you know, maybe. 00:14:46.000 --> 00:14:53.000 Some chips or an apple or you know something that's going to add a little bit more substance to it. 00:14:53.000 --> 00:15:02.000 And I think that would be really helpful even when you're making the soup, you can make it more, dense, have more things compared to. 00:15:02.000 --> 00:15:08.000 The broth, so add in some more chicken or noodles or veggies or whatever it might be. 00:15:08.000 --> 00:15:18.000 And then also you can use things like, a chicken thigh instead of a chicken breast. It's gonna add some more, some more fat in there so that can help keep you full longer. 00:15:18.000 --> 00:15:37.000 As well. I mean, even adding in more textures like we said about the granola or cereal in your smoothie when you have more texture and it's not just You know, the stipping and swollen if you can chew it and you can feel yourself chewing that can help with satisfaction as well. 00:15:37.000 --> 00:15:45.000 Because drinking our meals while there's absolutely nothing wrong with it and these foods can be amazing for us to make us feel really good and taste really good. 00:15:45.000 --> 00:16:01.000 It can take a little bit more mindfulness for us to feel the satisfaction from these because it's so easy to be distracted and so easy to grab a smoothie and take it in a car with you or to just slurp down some soup while you're doing work. 00:16:01.000 --> 00:16:09.000 So just practicing being mindful while you're. And join these foods can really, really help too. 00:16:09.000 --> 00:16:20.000 And of course there's nothing wrong with adding a little bit more peanut butter or, whatever it might be that you think can can help improve your satisfaction with these. 00:16:20.000 --> 00:16:30.000 And of course you might just need a little bit more overall. You might just need bigger portions and that's also more than okay. 00:16:30.000 --> 00:16:37.000 Let's move on to question 2. 00:16:37.000 --> 00:16:44.000 Okay, this one I short a little bit, so I'm gonna read it from here. I'm currently working through stage 4 and breaking my food rules. 00:16:44.000 --> 00:16:54.000 I'm doing pretty well with my list of different foods and working through them one by one. However, I still get thrown off when I have surprise unplanned foods. 00:16:54.000 --> 00:17:07.000 Around. For example, I Say I had already broke my food well about cookies when I knew they weren't a surprise I added them in but then I go to my sisters and she has them there and I didn't have them planned in. 00:17:07.000 --> 00:17:17.000 I will usually have that fear hit me. It's like this is it's like this in many situations where I feel like I need to mentally prepare and don't like surprises of any kind. 00:17:17.000 --> 00:17:24.000 Food or otherwise. Any tips on working on being okay with unplanned fun and fun foods? 00:17:24.000 --> 00:17:32.000 So first of all, this is totally normal. It's very common when, while we're working through our food rules. 00:17:32.000 --> 00:17:47.000 And the first thing I would do is ask, where is this coming from? Where is this fear? Coming from is it is it actually the food that you need to work on or is it the steering away from your plan meals? 00:17:47.000 --> 00:18:00.000 That you really need to work on. Are you feeling fear, anxiety, stress around veering away from all of your your meals and snacks or is it just these foods that you're working on? 00:18:00.000 --> 00:18:13.000 Because that can be a whole other. Food rule to work on. So it wouldn't just be the cookie food rule, but actually eating things that aren't in your meal plan. 00:18:13.000 --> 00:18:22.000 So that would be the first thing. And then, you know, this could just come with time because it is. 00:18:22.000 --> 00:18:36.000 You can't plan to have something on plan. So this can kind of just come with experiences. And that's totally fine too, but you can help to like habituate this. 00:18:36.000 --> 00:18:44.000 This situation so you can like go out to a restaurant without looking at the menu first. You can go to a friend's house. 00:18:44.000 --> 00:18:52.000 And have dinner with them or have an on-plan snack here and there and really just work on the thoughts that are going through your mind at the time. 00:18:52.000 --> 00:19:07.000 And give yourself full permission to enjoy these foods if that's truly what you want. And then of course the other piece is you don't have to eat them if you don't want to but giving yourself that full permission. 00:19:07.000 --> 00:19:14.000 So let's say you're going to your sisters and there are cookies there. This is food, you've already worked on and you feel comfortable with it. 00:19:14.000 --> 00:19:23.000 So give yourself the full permission. And ask yourself, do I want this? Cookie is this, what sounds good, what's going to feel okay? 00:19:23.000 --> 00:19:28.000 Is this the best choice? For me right now? And if the answer is yes, give you, you can have that food. 00:19:28.000 --> 00:19:41.000 Give yourself that permission. And kind of walk yourself through that situation in your head so that it gets You get used to having this situation and you know that you can honor and trust your body in these situations. 00:19:41.000 --> 00:19:52.000 So like I said, it could take some time, but really just honoring that craving or honoring that you want that food, even if it's just taking a bite or, you know, taking it in your hand or taking it home for later. 00:19:52.000 --> 00:20:05.000 That's totally fine too if that's what you feel comfortable comfortable with and you know taking that baby step whatever feels good for you. 00:20:05.000 --> 00:20:16.000 So overall just first figuring out where it's coming from is it the food role with the actual food or is it its own food rule? 00:20:16.000 --> 00:20:24.000 Is it the sense of just going off of your meal plan? And if that is the role that you, you want to work on, then you can always just, you can take a baby step with that as well. 00:20:24.000 --> 00:20:34.000 You can say, okay, this week I'm going to do one meal that's not planned. 00:20:34.000 --> 00:20:40.000 And then once that feels okay, the next week you can say, okay, I'm gonna do a snack. 00:20:40.000 --> 00:20:47.000 On top of the meal that's not planned. And just keep moving up and up as you feel comfortable until you get to. 00:20:47.000 --> 00:20:55.000 You know, you're not feeling guilt or shame or anxiety around not planning your foods. You're meals and snacks, of course. 00:20:55.000 --> 00:21:01.000 Let me make sure I answer. Yeah. 00:21:01.000 --> 00:21:14.000 Okay, so I hope I hope that helped. I think that's what you were asking. Okay, this next one is a little long, so I'm gonna take it kind of paragraph by paragraph. 00:21:14.000 --> 00:21:22.000 Okay. I am a month into my journey here at the society. I'm still on stage 2. 00:21:22.000 --> 00:21:29.000 I'm giving it extra time to send in as I feel body image. Oops, sorry. 00:21:29.000 --> 00:21:36.000 I said your body image might be the true root cause of my food relationship. I have always 00:21:36.000 --> 00:21:40.000 I've always had feelings of never being thin enough. I now identify that my body has been a scapegoat for many things. 00:21:40.000 --> 00:21:56.000 Out of control. Totally relatable. Very common as you're working through it on your intuitive eating journey, a consistent workout schedule keeps me happy and balanced. 00:21:56.000 --> 00:22:04.000 Amazing. Excuse me, I lift heavy and run and take rest when needed. It's never been punishment. 00:22:04.000 --> 00:22:17.000 I enjoy challenging my body. Gaining strength, improving performance. I have great body appreciation. However, I'm hyper aware of my desire for specific body aesthetic. 00:22:17.000 --> 00:22:25.000 I love to see my hard earned muscles and that requires a certain love of leanness, but I fear my step point weight will not support that. 00:22:25.000 --> 00:22:35.000 At this stage, how do I reconcile my desire for my body aesthetic? And finding my body neutrality, can I have both at the same time? 00:22:35.000 --> 00:22:48.000 So. There really is no way to tell how your body composition is going to change. When you start to fuel it appropriately inadequately. 00:22:48.000 --> 00:22:59.000 Some game weights and lose weight and some people say exactly the same but Typically, most people who are physically active notice is that their performance improves when their body has enough fuel to perform and recover. 00:22:59.000 --> 00:23:15.000 So that's something that you could kind of switch your focus to from, You know what your body looks like to how your body can perform and you know your goals and feeling strong. 00:23:15.000 --> 00:23:31.000 In athletics like you mentioned in your question so it is, it's possible to eat intuitively and have defined muscles, but intentionally trying to give your body a certain look. 00:23:31.000 --> 00:24:00.000 Or being a certain leanness. Kim really take away from your intruder eating journey because In order to keep those things true in order to keep a certain body fat percentage or certain leanness, You do need to control the food that is going into your body and how much you're exercising in that typically takes away from giving your body what it needs. 00:24:00.000 --> 00:24:09.000 And of course there's nothing wrong with. Movement or lifting heavy or going for runs. 00:24:09.000 --> 00:24:18.000 There's absolutely nothing wrong with that or even you know eating the vegetables or getting protein with each meal, those things are great and those things are super healthy for you. 00:24:18.000 --> 00:24:28.000 Put out about the mindset behind these behaviors that really makes a difference and really, kinda shifts your mindset from. 00:24:28.000 --> 00:24:38.000 Doing these things out of necessity to make your bi look a certain way and doing these things to make you feel your best and to promote health long-term. 00:24:38.000 --> 00:24:48.000 And that's a really healthy and helpful shift to make. In your mind is from. Do I want to focus on how my body looks? 00:24:48.000 --> 00:24:54.000 Is that what's most important to me or do I want to shift to health and feeling the best in my body? 00:24:54.000 --> 00:25:16.000 So making that choice first and then taking the route that feels best for you. So like I said, those things aren't bad things or not unhealthy things, but if you have to go to the gym X amount of days, even when you are exhausted or you don't feel like it or whatever it might be, then that's not healthy. 00:25:16.000 --> 00:25:29.000 Just as you know eating certain foods to make your way look a certain way whether you want to eat them whether they sound good or whether they sound terrible, that's also not healthy for you or sustainable in the long run. 00:25:29.000 --> 00:25:48.000 So those are things that we really take into consideration and really Overall body neutrality like you mentioned in your question is really not feeling positive.Ly or negatively about your body no matter how it looks or no matter. 00:25:48.000 --> 00:26:00.000 In this situation, no matter how lean or how defined your muscles are. So by definition, caring about the way your body looks and having body neutrality don't go hand-in-hand. 00:26:00.000 --> 00:26:08.000 You would have a neutral feeling. So typically no feeling about how your body looks. At any in any certain way. 00:26:08.000 --> 00:26:16.000 So those really can't go in at hand. But you did say that you do have body respect, which is a huge start and that's amazing to really appreciate what your body can do for you. 00:26:16.000 --> 00:26:41.000 But if we can get that along with. The body neutrality in the same instance, it's That is really kind of it sounds like that's what you're looking for with this so overall the answer is not really those things don't go hand in hand because the definitions of those 2 things Just don't collide. 00:26:41.000 --> 00:26:49.000 But if you're asking, can you have like defined muscle and be an intuitive eater? 00:26:49.000 --> 00:26:56.000 Absolutely, but it's not a promise. It's not something that we know is going to happen or no isn't going to happen. 00:26:56.000 --> 00:27:02.000 Because everybody, everyone's body reacts differently to being fueled. In different ways. 00:27:02.000 --> 00:27:17.000 So I know that kind of feels like, like a beat around the bush type answer. But it really is just something that we don't know what's gonna happen until you start eating intuitively, but taking the focus off of what your body looks like. 00:27:17.000 --> 00:27:24.000 In shifting it to how your body feels and the more positive things you're getting out of feeling your body. 00:27:24.000 --> 00:27:33.000 Appropriately is really is a really, really helpful mindset because you can start to see like these improvements in like your performance. 00:27:33.000 --> 00:27:43.000 You're gonna find like more energy and all these amazing things that you can really shift your mind too so you're not always thinking about the way your body looks. 00:27:43.000 --> 00:27:50.000 And of course as you work your way through this journey, this is absolutely something that we can work on together. 00:27:50.000 --> 00:28:00.000 Just keep posting questions, keep asking questions and asking. For support when you need it because you know this journey is it's a long journey and it's not all linear these things. 00:28:00.000 --> 00:28:04.000 They go up and down. We have winds, we have obstacles, we winds, we have obstacles. 00:28:04.000 --> 00:28:05.000 So You know, it's good for everybody. Always feel like you can post in here or in the. 00:28:05.000 --> 00:28:14.000 The Facebook group as well because this is a really great question and I'm sure a lot of people are asking it. 00:28:14.000 --> 00:28:22.000 So thanks for posting and I hope that answered your question. 00:28:22.000 --> 00:28:27.000 Next up. 00:28:27.000 --> 00:28:35.000 I have been a member for 3 months. And just finish the final stage 3 video. Will I stop getting wait? 00:28:35.000 --> 00:28:40.000 I can tell I am because I need a new bras and underwear. I'm not just eating. 00:28:40.000 --> 00:28:50.000 Quota put junk like the misguided no food rolls way. I am trying to get the macro today at each meal and not stressed but I don't want to keep growing. 00:28:50.000 --> 00:28:56.000 She put in parentheses, who is the blueberry, blueberry, girl from, that is. 00:28:56.000 --> 00:29:00.000 That's what it feels like is happening. Pig is a lot of good happening in my mind, but also this criminal fear that it will never stop. 00:29:00.000 --> 00:29:23.000 I've watched the Perry Menopause video in several of the body image videos. I have close that range from let's just say like a six-size difference in enclosed and they all fit which is weird I guess assurance that I'm getting close to set point weight. 00:29:23.000 --> 00:29:27.000 So how having a range of clothes. In different sizes isn't, isn't that, isn't that weird because the clothing industry is just so crazy. 00:29:27.000 --> 00:29:37.000 There really is no, There's no set. There's no definition of a size 8 or a size 20 or whatever size. 00:29:37.000 --> 00:29:56.000 It might be there's no there's no regulation is what I'm trying to say so You can go from store to store even brand a brand and these sizes can be absolutely be totally different. 00:29:56.000 --> 00:30:05.000 So, you know, looking at the size on clothing really isn't super helpful. Especially when you're trying to 00:30:05.000 --> 00:30:14.000 To be more neutral or respectful of your body. And when you're trying to not think about wait because these things really aren't. 00:30:14.000 --> 00:30:28.000 They're not a good. Oh my gosh, what am I trying to say? They're not a good way to tell if you're, if you feel good in your body or not because it really is no no guidance there at all. 00:30:28.000 --> 00:30:31.000 Okay, but to answer your question. Waking forever is it's just not going to happen. 00:30:31.000 --> 00:30:47.000 We take these steps in order to find our set point. So in order to, you'll know that you're at your set point, then you can. 00:30:47.000 --> 00:31:00.000 On are your hunger, phone, and satisfaction queues when you're eating without feeling. Stress, guilt, shame, when you're coping with your emotions in healthy ways that include things other than food. 00:31:00.000 --> 00:31:09.000 When you're managing your stress, you're getting decent sleep at night when you're overall feeling like you're not battling your body. 00:31:09.000 --> 00:31:18.000 In trying to be a certain size. So that is typically when we find our set point weight is when we can feel comfortable in all those areas. 00:31:18.000 --> 00:31:30.000 But the weird thing is the more we focus on our weight and how much we're gaining or how much we're not losing that really. 00:31:30.000 --> 00:31:37.000 Takes it takes away from the time that we're going to be our separate. So it takes us longer. 00:31:37.000 --> 00:31:42.000 The more we focus on our weight, the longer it's going to take us to actually get to our set point weight. 00:31:42.000 --> 00:31:59.000 Because it kind of it puts this mentality into our heads that We're not losing weight, so next up is a diet and that is our restrictive mindset and that can lead us to, you know, reaching for foods that that we wouldn't normally reach for. 00:31:59.000 --> 00:32:06.000 It can lead to a restrictive mindset that we wouldn't be in if we weren't focusing so much on weight. 00:32:06.000 --> 00:32:15.000 And I know it's much easier said than done. Trust me to not think about our weight when it feels like that's all anybody is ever talking about. 00:32:15.000 --> 00:32:30.000 But we can. Help ourselves in doing this by switching the focus and we have those thoughts about weight or you know waking and switching it to am I doing what I can to make myself feel my best. 00:32:30.000 --> 00:32:37.000 If you have any thought of am I getting weight, am I getting bigger? Am I, how is my body changing? 00:32:37.000 --> 00:32:58.000 You can say, okay, does that really matter or is my goal to feel my best? Am I doing what I can to feel my best to have the most energy to You know, give myself what it needs to get through the day without without being sleepy or needing a nap or you know getting achy. 00:32:58.000 --> 00:33:07.000 Whatever your goals might be. Be clear and what your goal is and go back to that goal each time that you have these thoughts of of waking or how your body is changing. 00:33:07.000 --> 00:33:21.000 I think that can really really help to just keep going back to your why and why you started and why you're on this journey and is your why lining up to your behaviors? 00:33:21.000 --> 00:33:31.000 Are you doing the things that you feel like? You should be doing to help you feel your best. If the answer is yes, then that's great and you're well on your way. 00:33:31.000 --> 00:33:39.000 If the answer is no, then that's also great because that's giving you guidance on the little tweaks and baby steps that you can be taking. 00:33:39.000 --> 00:33:43.000 To get to that point of feeling your best. 00:33:43.000 --> 00:33:49.000 So I hope that helps. 00:33:49.000 --> 00:33:56.000 Next question on. I'm not hungry for breakfast or dinner, is it okay to skip them? 00:33:56.000 --> 00:34:14.000 How's that? Okay. Okay, so. 2 answer this bluntly, benevolently. 00:34:14.000 --> 00:34:21.000 We need to eat more than one meal a day. We, We can't get all the whoops. 00:34:21.000 --> 00:34:34.000 We can't get all the field that our body needs in just lunch. No, if you're someone who kind of like, eats throughout the day, sure, that's, possible, but. 00:34:34.000 --> 00:34:40.000 Typically our bodies are wonky after we diet. After we're joining for a long time, we're ignoring our hunger cues. 00:34:40.000 --> 00:34:45.000 We're ignoring our phone. And our body is kind of just. Stop sending me queues anymore. 00:34:45.000 --> 00:34:52.000 They it's a waste of time and energy for them to be sending these queues so they just stop. 00:34:52.000 --> 00:35:08.000 In order to get those back we need to show our body that One, to give it enough fuel and energy and nutrients that it needs and 2 that I can trust us to continuously and 2 that I can trust us to continuously and consistently civ it, to continuously and consistently hip it, the fuel it needs. 00:35:08.000 --> 00:35:15.000 So this, this goes into deep. Deeper detail in stage 3 video one with biological reconditioning. 00:35:15.000 --> 00:35:25.000 But this is also some practical hunger. Doep down, I think. You probably know that your body needs more than one meal a day. 00:35:25.000 --> 00:35:41.000 And you can probably feel it. Typically if you have this one meal a day at the end of the day you're probably you know feeling binge you're probably having some really intense cravings if that's not happening you're probably feeling really run down, you're exhausted. 00:35:41.000 --> 00:35:59.000 It can really just take a toll on you in your metabolism and your energy levels. So with biological reconditioning it's the idea that you have I mean,'re snack every 3 is 6 h so it's going no longer than 3 to 6 h without food. 00:35:59.000 --> 00:36:05.000 And is trying to make those meals and snacks balanced with a carb fat in a protein. 00:36:05.000 --> 00:36:13.000 So you're getting the energy you need and having those 3 macronutrients can help to make sure that you're getting the nutrients your body needs as well. 00:36:13.000 --> 00:36:19.000 And that can help keep you from having those intense cravings and giving you consistent energy throughout the day. 00:36:19.000 --> 00:36:22.000 And it's gonna keep you feeling more in control around food and it's gonna give you the energy that you need. 00:36:22.000 --> 00:36:38.000 So practicing Practical hunger, which is giving your body fuel even when you aren't feeling the physical signs of hunger. 00:36:38.000 --> 00:36:46.000 You know that your body needs the fuel so you give it the fuel so you aren't feeling extremely hungry the next time you have the chance to eat. 00:36:46.000 --> 00:36:54.000 And that can, that can just help you in in so many ways. So in short, We typically do need breakfast. 00:36:54.000 --> 00:37:01.000 That doesn't mean that you need to eat as soon as you wake up. You need to have this huge meal as soon as you wake up. 00:37:01.000 --> 00:37:05.000 If you wake up in an hour later you have a piece of toast in a banana, that's totally fine. 00:37:05.000 --> 00:37:16.000 But in order to get your hunger queues back in, in order to. Start having consistent, we need to feed her body and make it feel safe again. 00:37:16.000 --> 00:37:30.000 And to do that we need to feed it consistently and lead it back to trusting us. So Yes, we do need to eat more than just lunch throughout the day. 00:37:30.000 --> 00:37:36.000 If that answers that question. Practical hunger. And biological reconditioning, stage 3, video one. 00:37:36.000 --> 00:37:46.000 Once you get there, it really digs deep into that and I'll give you a whole lot more information. 00:37:46.000 --> 00:37:54.000 I don't think they put what stage they're in but I'm guessing you haven't got to stage 3 yet because this is all spelled out for you. 00:37:54.000 --> 00:38:03.000 So be patient. It's coming. All this information is coming and you'll have all the guidance you need. 00:38:03.000 --> 00:38:15.000 Okay, this next one was really long. I just put a portion of over here, so I'm gonna read it off of here. 00:38:15.000 --> 00:38:22.000 Okay, gentle nutrition is where I'm at and I love the suggestions. But they seem very soft. 00:38:22.000 --> 00:38:29.000 And I know, I know I know it's gentle, but if the premises that health conditions are worseening. 00:38:29.000 --> 00:38:37.000 Because of habits versus weight, shouldn't a greater emphasis be put on setting some goals and standards for better habits? 00:38:37.000 --> 00:38:48.000 If we try to avoid rules in here. I know we try to what rules in here, but our guidelines are 25 grams of fiber plus 5 rams of servings of vegetables bad. 00:38:48.000 --> 00:38:56.000 Okay, so there's 3 paragraphs. I'm gonna take a paragraph by paragraph because there's a lot of info in here. 00:38:56.000 --> 00:39:06.000 So that first paragraph. The first thing I notice is that you said 00:39:06.000 --> 00:39:16.000 The premise is that health conditions are worsening because of habits. And while that can be true, that's not necessarily always the case. 00:39:16.000 --> 00:39:25.000 Our health conditions are mostly in relation to our genetics. And that is the thing that is the main contributor to our health conditions. 00:39:25.000 --> 00:39:34.000 I'm so to say that we're in full in control because of our choices or because of our habits. 00:39:34.000 --> 00:39:44.000 I think that's just putting way more pressure on you and others than you really have control over. So keeping that on mind when you're making these decisions. 00:39:44.000 --> 00:39:57.000 Into the goal of intuitive eating is to make these these long-term goals and make them achievable and sustainable. 00:39:57.000 --> 00:40:03.000 So of course, 25 grams of fiber isn't a bad thing. No one, no one says it's a bad thing because it's not. 00:40:03.000 --> 00:40:09.000 But if you start getting 25 grams of fiber today and that doesn't feel good for you. 00:40:09.000 --> 00:40:13.000 You probably shouldn't do that again the next day. You know, you're bloated or you're backed up or. 00:40:13.000 --> 00:40:24.000 Maybe it gives you diarrhea sometimes it works different for everybody and that's why these are guidelines. 00:40:24.000 --> 00:40:37.000 For people to look at and it's not a hard and fast rule because if if this doesn't make you feel good then we should continue doing it maybe break it down to 10 grams of fiber and see where that where that takes you. 00:40:37.000 --> 00:40:46.000 But but just setting these goals and then making yourself feel bad for not achieving them isn't going to help you in the long run. 00:40:46.000 --> 00:40:50.000 And really research shows that the behaviors that are long term and sustainable are behaviors that we find enjoyable and that make us feel good. 00:40:50.000 --> 00:41:08.000 So that's kind of the root of Really this whole program and intuitive eating as a whole is finding what feels good for you so that we can make that a habit and it can. 00:41:08.000 --> 00:41:23.000 Cause long-term health promotion because we know One day of exercising isn't going to promote long-term health, but consistent movement that we enjoy that we can do long term, that's what's going to provide us with improved heart health, improve joint health, improved all over health really. 00:41:23.000 --> 00:41:53.000 So it's really just Yeah, these aren't it is very soft quote unquote, but it software reason it's just you're finding what's right for you and what works for you in your lifestyle and that's what's going to make it consistent long term and being consistent long term is what's going to lead you to long-term health benefits. 00:41:55.000 --> 00:42:07.000 Okay, so. Second paragraph. I guess my struggle is I'm looking at multiple generational thing of heart disease and diabetes. 00:42:07.000 --> 00:42:30.000 Blaming my lifestyle versus fat still would suggest a change in lifestyle. I may be perceiving things wrongly, but it seems intuitive eating generically, especially on social media, but even in society, leans much towards, it's okay if you don't like exercising and if veggies are gross, we'd like you to try new things, but it's not actually necessary. 00:42:30.000 --> 00:42:38.000 But for some, it is, right? Some people just need to make sure they get fiber. Some people need more protein. 00:42:38.000 --> 00:42:42.000 Yeah, and this makes total sense. 00:42:42.000 --> 00:43:02.000 I can absolutely see where this confusion is coming from because especially in social media like this production says it's very often portrayed that intuitive eating is just, you know, eat what you like, donate what doesn't sound good. 00:43:02.000 --> 00:43:15.000 And while that taste is a very, It's one contributing factor than making food decisions, but it's not the only, it's not the only thing that contributes to making the overall decision. 00:43:15.000 --> 00:43:21.000 You know, does it taste good? Of course, but also is this going to help me in my long-term goals? 00:43:21.000 --> 00:43:25.000 If your long-term goal is heart health and preventing diabetes. Then you can incorporate things into your life that will help you with those goals. 00:43:25.000 --> 00:43:37.000 But like we said before, Movement and nutrition aren't the one things that are contributing to this. 00:43:37.000 --> 00:43:46.000 So, taking things into consideration, like, Is this going to help me help promote her health and help prevent diabetes? 00:43:46.000 --> 00:43:58.000 That's one consideration along with does it taste good and is this going to make me feel good? So those things together are what going to help you make your food decision. 00:43:58.000 --> 00:44:12.000 So of course you can, you could take this into consideration, but making them a hard and fast rule isn't going to help you in the long run because that's gonna make you make decisions that aren't sustainable because they're not going to be. 00:44:12.000 --> 00:44:27.000 Enjoyable. So it's like saying you're cutting out cars because you have you have a family history of diabetes one that's just that's not really a thing that's not a true statement but also it's You can't go your whole life without eating carbs. 00:44:27.000 --> 00:44:32.000 That's not sustainable and it's not going to help you in the long run of preventing diabetes because it's not sustainable. 00:44:32.000 --> 00:44:55.000 For heart disease, of course, getting fiber in, in nutrients from vegetables is good, but if you don't like vegetables, if you come to society and say I don't like any vegetables at all first we would say do you really not like vegetables or is it just You've been forcing yourself to eat vegetables while on a diet and you're just burning out and it 00:44:55.000 --> 00:45:01.000 doesn't sound good because you've been forcing it for so long. To have you tried vegetables in different ways? 00:45:01.000 --> 00:45:08.000 Have you, you know, cooked them? Friday them on the stove. Have you put them in the microwave, how you steam them? 00:45:08.000 --> 00:45:09.000 You know, have you tried all these different ways? Have you put sauces or cheeses on them? 00:45:09.000 --> 00:45:23.000 Put them in casserole. Have you tried all these different ways with vegetables? It's very unlikely that you don't like You like no vegetables prepared in no way. 00:45:23.000 --> 00:45:38.000 You know, that's very unlikely. But if that is your situation, then we can find different ways to get you those nutrients in that fiber from fruits and whole grains and other foods and supplements that maybe you might want to look at if this isn't a way that you can get those nutrients in. 00:45:38.000 --> 00:45:45.000 If not a hard and fast rule that we need those 5 plus servings of vegetable today. In having these. 00:45:45.000 --> 00:46:01.000 Rules is really what sets As for failure because if you start to feel guilty or shameful for not accomplishing these goals every day, that's what's going to set you back into the restrictive and dieting mindset that, okay, you do better tomorrow. 00:46:01.000 --> 00:46:28.000 I didn't do well today. And that just kind of starts the cycle all over again. Whereas if we work on what's making us feel good, if we focus on really what Doing vegetables taste good or am I going to be able to do this long term and taking in zoning out looking at your life as a big picture. 00:46:28.000 --> 00:46:31.000 I'm instead of what am I just eating today? Can be really helpful because like we said long term is what's health promoting not just what you eat today. 00:46:31.000 --> 00:46:44.000 So zoning out and making decisions based on your goals. Because Like we said, long term is what's going to be health promoting. 00:46:44.000 --> 00:46:54.000 So today, do I have ice cream today? Yes, it sounded good. It felt good, and I enjoyed it with my family and friends. 00:46:54.000 --> 00:46:59.000 But if I had it earlier today and it's offered again to me. Later today, is that going to help me in my goals? 00:46:59.000 --> 00:47:04.000 Maybe not. So maybe I'll choose not to. These are all things that we can take into consideration when making these food decisions. 00:47:04.000 --> 00:47:14.000 It's not just. Do I like this food? Do I want it? Is it gonna taste good? Yes. 00:47:14.000 --> 00:47:23.000 I'll eat it. There are more things that go into making a food decision and And then you said you're in the general nutrition. 00:47:23.000 --> 00:47:30.000 Piece. So I think this is This is a really good time to kind of start taking these things into consideration. 00:47:30.000 --> 00:47:36.000 I think this did answer the last part. Says how do we balance intuitive eating with healthy eating when ice cream is always going to sound good? 00:47:36.000 --> 00:47:48.000 And the more nutritionally dense foods aren't what I want. The majority of the time though I'm in stage 5 I think I'm struggling with elements of stage 4. 00:47:48.000 --> 00:47:54.000 I'm not afraid of food, I'm not afraid of eating, I'm even coming to terms with being in a bigger body than is. 00:47:54.000 --> 00:48:00.000 Accepted in society at large. My physical health is at genuine risk. So now what? Yeah, okay. 00:48:00.000 --> 00:48:19.000 So I know I'm over a little bit. I just wanna finish this really long question, but yeah, I think I answered that with the last paragraph taking those other things into consideration and even taking health goals and to consideration when you're making food choices is absolutely okay as long as we're not making them into hard and fast food rules. 00:48:19.000 --> 00:48:39.000 And we do have a really good resource in the society resource library and it's called How to navigate health recommendations, I believe it's called just search health recommendations and it will pop right up and it goes into detail about how to navigate these things like if you have. 00:48:39.000 --> 00:48:53.000 I'm family history of certain conditions. That come along with dietary. Recommendations. Also we have a better blood sugar workshop as as well as like a cholesterol workshop as well. 00:48:53.000 --> 00:48:57.000 I mean those things also help to. 00:48:57.000 --> 00:48:59.000 Help to show you how you can make these little changes without feeling restricted and going back into a dining lifestyle. 00:48:59.000 --> 00:49:09.000 Okay, I'm done. I know I went over thank you guys so much for sticking around for another few minutes after our time was up. 00:49:09.000 --> 00:49:15.000 I really just wanted to get through with that and answer that question, for this person. So I wasn't just kinda like leaving them hanging, but thank you again. 00:49:15.000 --> 00:49:23.000 I absolutely love, love these calls. I love chatting with you guys and reading all your wins and working on and I love this community and I'm just so excited to see you all in the Facebook group over the next week. 00:49:23.000 --> 00:49:41.000 And