165. Group Coaching September 6th

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 17:14 - If I’m not hungry for dinner (and I’ve done stage 3) , is it okay to skip it? 20:48 - I realized that snacks don’t make me feel good. I feel overly full at dinner whenever I do have a snack. Is it okay to just stick to the three meals? 26:09 - How do you eat mindfully at work when you feel like you need to “perform” in front of your colleagues and bosses? Also please share more tips on how to find my own rythme of how to eat on most days 32:25 - I’m just struggling with never saying no. I’ve been aware of, and working on intuitive eating for a couple of years. Recently I realized I’m at a point where I’m afraid to say no, or not eat “junk food” or sweets because it will feel like I’m restricting myself. 00:00:14.000 --> 00:00:22.000 Beautiful. Yes, all right, everyone. Hello and welcome to a weekly good question call. 00:00:22.000 --> 00:00:31.000 Like I said, there's a few that just joined. I'm Nicole. I'm registered dietician for the society in the food roles. 00:00:31.000 --> 00:00:39.000 I work alongside calling to help. Get you guys the most support and the best support that you can through the program. 00:00:39.000 --> 00:00:49.000 So I hope you all are loving the program, or loving these calls. And like I said, if anyone's new, feel free to pop it in the chat. 00:00:49.000 --> 00:00:56.000 Where you're from, how long you've been here, all the good stuff. I'm gonna take a quick drink before we get started. 00:00:56.000 --> 00:01:04.000 And give you guys some time to fill something in. 00:01:04.000 --> 00:01:14.000 Okay, let's get started. First of all, the first thing we always do is go share our wins and working on. 00:01:14.000 --> 00:01:36.000 So if you're new, the wins that we share pretty self explanatory to share what you, are proud of that you've been that you've been doing the Week, usually, or the last time you were in a group coaching call, what has been going on the last week that you're proud of that you want to share that you want to continue doing and continue working on throughout your no food roles 00:01:36.000 --> 00:01:43.000 journey. Go ahead and throw that in the chat. I'm going to go blanket. 00:01:43.000 --> 00:01:50.000 I'm freezing. It's like 95 degrees in Pittsburgh today, but for some reason my house is always cold. 00:01:50.000 --> 00:01:59.000 So. I've went through your wins in the chat and then we can start sharing our working ons. 00:01:59.000 --> 00:02:08.000 And what are working ons are? This isn't to make you, you know, look back and kind of name everything that you feel like you haven't done well with. 00:02:08.000 --> 00:02:17.000 But it's to kind of identify what you want to work on moving forward and something that maybe just hasn't worked for you in the last week. 00:02:17.000 --> 00:02:24.000 Well this kind of sounds negative it's really not especially when you look at it through the lens of We're learning. 00:02:24.000 --> 00:02:29.000 We're learning how to feel our bodies, how to make ourselves feel our best. And that takes a lot of trial and error. 00:02:29.000 --> 00:02:47.000 And learning what works for us because everybody is so different. We can't just. All use 1 One skew of rules as we know a dieting right nothing works for every single person sweet to find what works for us and what feels best for us. 00:02:47.000 --> 00:02:53.000 So feel free throw in your wins and working ons in a chat so we can share and we can all support each other. 00:02:53.000 --> 00:03:01.000 Let's see what we have. Or shall share a win? I heard my elbow a couple weeks ago. 00:03:01.000 --> 00:03:11.000 Previously I would have powered through with my workouts anyhow, but I've been listening to my body and modifying movement to allow my elbow to heal and set up pushing it. 00:03:11.000 --> 00:03:36.000 You would potentially making it worse. Amazing. It can be, it can be a real, be really mind-boggling sometimes when something like this happens and we just feel you know this this is something new for me and I don't really know how to handle it especially if you've never been her before, so handling it in this way, modifying movements, so getting moving in that you enjoy, but not allowing 00:03:36.000 --> 00:03:44.000 it to, you know, push off your healing journey is so, so smart, Richelle. Thank you for sharing that. 00:03:44.000 --> 00:03:50.000 Laura, that's when I for wins is that I was able to share a PIN of ice cream with my husband over the course of a week, not eating all myself and one sitting. 00:03:50.000 --> 00:04:01.000 Yes! Moran, that's amazing. Oh lot of times, as you guys know, like it. 00:04:01.000 --> 00:04:07.000 Social media just makes Intuitive eating this thing where You just eat whatever you want whenever you want in any amount that you want. 00:04:07.000 --> 00:04:18.000 And we know, especially if you if you've been into society for a minute, that's absolutely not what it is. 00:04:18.000 --> 00:04:34.000 It's learning what feels good for your own body and sometimes giving yourself the permission to say yes or no or I can have this much this is the amount that feels good for me that is such a monumental moment because A lot of times we've never done that before. 00:04:34.000 --> 00:04:40.000 We just let our emotions take charge or we let or we just don't have the control. 00:04:40.000 --> 00:04:50.000 At all because we dieting is in control and we feel that restriction and it leads us to feeling enough control. 00:04:50.000 --> 00:04:54.000 So that's amazing, Warren. Thank you for sharing. Margie's when is she trying to school? 00:04:54.000 --> 00:04:58.000 I love that. That is a win. Not everybody can join these calls. And so I appreciate you. 00:04:58.000 --> 00:05:10.000 Jumping on, Margie. Her working on is Sunday night benches. Great thing to work on. 00:05:10.000 --> 00:05:16.000 And as you kind of work your way through the society, you're gonna get more and more and more support the further you get in. 00:05:16.000 --> 00:05:21.000 So I'm excited to see where that'll lead to you. 00:05:21.000 --> 00:05:31.000 Why says my win is I did a cycling holiday and it helped me a lot to attune to my body feeling it and feeling the hunger cues. 00:05:31.000 --> 00:05:41.000 That's awesome. Feeling those hunger cues is big. That's that's a really big step in your intuitive eating journey and I'm so happy for you that's awesome. 00:05:41.000 --> 00:05:50.000 They're working on is Understanding my body is my day-to-day life and not only when exercising. 00:05:50.000 --> 00:05:56.000 A lot working on understanding, working on understanding my body and day-to-day life. Gotta. 00:05:56.000 --> 00:06:00.000 Sounds good. That is, that's really good goal. That's really good working on, I should say. 00:06:00.000 --> 00:06:14.000 Knowing your body. In all of its states whether you know you're moving a lot whether you're just resting or you're just doing your day-to-day things, that's a really great working on. 00:06:14.000 --> 00:06:20.000 I love it. Courtney's win is I haven't tracked or weighed any food this week. 00:06:20.000 --> 00:06:26.000 However, Courtney, that's amazing. Tracking food can be So tough or not tracking food. 00:06:26.000 --> 00:06:32.000 Can be so tough when you've been doing it forever. And it can kind of be a mind game. 00:06:32.000 --> 00:06:38.000 So this is huge. Congrats, Courtney. I'm her working on is not thinking about calories. 00:06:38.000 --> 00:06:47.000 When I make my meals and snacks. That is the perfect next step too. Not weighing or tracking your food. 00:06:47.000 --> 00:06:56.000 That's great. You 2 work perfectly. Hand-in-hand. Andrea says, I really want to work on meal planning. 00:06:56.000 --> 00:07:04.000 Perfect for this month's challenge. My fridge and pantry are chaotic and make cookie meals very frustrating. 00:07:04.000 --> 00:07:11.000 That's this, like I said, this is perfect for this month's challenge. Awesome that they line up perfectly and I absolutely feel you anytime if I open my fridge and it's just like scattered. 00:07:11.000 --> 00:07:21.000 It's so hard to just throw a meal together. You have to, you know, it's just like more of a mind game. 00:07:21.000 --> 00:07:29.000 You have to sort through everything and You don't get everything prepared. I totally feel you. So this is a really great working on. 00:07:29.000 --> 00:07:41.000 Richelle's working on is It's not food related necessarily, which is totally fine. I'm working on it simplifying what I 00:07:41.000 --> 00:07:45.000 Sorry. My little popup is in the way. 00:07:45.000 --> 00:07:52.000 I'm fine what I can in my day and try and take off some stress and overwhelming free ups and mental space. 00:07:52.000 --> 00:08:07.000 Awesome and I know you said that's not food related but it absolutely can be when we relieve a lot of stress and anxiety by simplify things that can also help with emotional eating and feeling overwhelmed and reaching for food for comfort. 00:08:07.000 --> 00:08:12.000 So that's. Great, and it's probably more related than you even know. So that's awesome. 00:08:12.000 --> 00:08:26.000 Thank you guys so much for sharing all that with me. I love hearing these winds working on. I think it sets up our next week if that's really nicely to know what we're doing, what we're really working on. 00:08:26.000 --> 00:08:39.000 And just gives us a good idea on what and what to expect for the week. Beautiful. So today I would Love to talk about. 00:08:39.000 --> 00:08:47.000 Swapping things out, so swapping out foods for a quote unquote healthified version. And I know you guys know what I mean. 00:08:47.000 --> 00:08:56.000 So let's say, instead of ice cream, you get like the hawtop or you make like a banana, a frozen banana type ice cream. 00:08:56.000 --> 00:09:01.000 And I would love it actually if you guys could put Quick some of those not recipes but like Quantico healthified versions in the chat. 00:09:01.000 --> 00:09:14.000 Let us know if you have tried it, if you liked it, if you're gonna do it again, and I want to tell a little bit more about this too. 00:09:14.000 --> 00:09:21.000 So I'm really excited to see kind of what you guys have tried and what has like worked for you and what really hasn't. 00:09:21.000 --> 00:09:38.000 But I. I want to bring this up because I think it's, really important to recognize that diet culture doesn't own any food, doesn't own any recipes, you have the permission to try any food, any recipe that you want. 00:09:38.000 --> 00:09:46.000 But it's all about the mindset that you have behind making that choice to have that food or to have that or to make that recipe. 00:09:46.000 --> 00:09:54.000 But you're not we're not choosing to make this food because it has less calories where it's gonna help to change our body in some way. 00:09:54.000 --> 00:10:12.000 We're choosing this food because one we know it's still gonna taste good. It's not going to affect the satisfaction that I'm going to affect the satisfaction that I'm going to get from the food and I just wanna maybe get some more nutrients or maybe my goal is to, you know, get a little bit more calcium or some vitamin or mineral that's in the 00:10:12.000 --> 00:10:19.000 choreo health of 5 version and that's going to help your goals. That's more than okay. 00:10:19.000 --> 00:10:25.000 As long as we're not set or not sacrificing the satisfaction in our meals, so we're not. 00:10:25.000 --> 00:10:38.000 You know, going back and forth back to the pantry back to the fridge, kind of get that feeling of satisfaction and we're not choosing these foods to change our body in some way because we know that typically backfires. 00:10:38.000 --> 00:10:41.000 Let's see what you guys are sharing because I'm excited. Lauren says I've been enjoying the kettle in a crunch protein cereal. 00:10:41.000 --> 00:10:55.000 That's so funny. I think Colleen shared that she tried the Kelley and Crunch at Costco, she didn't like it, but. 00:10:55.000 --> 00:11:01.000 I'm glad you do. I'm glad that they're that you are able to try something like this. 00:11:01.000 --> 00:11:07.000 Enjoy it and work it into your to your day of eating. That's great. Hit a little protein punch. 00:11:07.000 --> 00:11:15.000 Happy stay full and satisfied. But you know, if we're craving maybe some fruit loops, instead of that, you're more than welcome to have us too. 00:11:15.000 --> 00:11:22.000 That's great. Margie says I still make protein blueberry muffins for my Weight Watchers days and I really like them as a quick snack. 00:11:22.000 --> 00:11:41.000 That is, that's totally fine and I love that. I feel like I as well have been on so many dice in the past that like It's hard to not have any recipes or any foods that we found during those times that still sound good sometimes. 00:11:41.000 --> 00:11:50.000 So why not allow those things in our day-to-day lives if we enjoy them? If we choose not to eat something because we feel it's quote unquote diet, we're still letting diet culture make that choice for us. 00:11:50.000 --> 00:12:05.000 We're still saying no to the food because die culture has its grasp on it. It's not because we don't want it. 00:12:05.000 --> 00:12:09.000 It's not because it's not serving us, it's because diet culture has its hands on it. 00:12:09.000 --> 00:12:19.000 So we want to take dichotomy out of the equation. Completely and then make our decisions on whether or not we want to have the food. 00:12:19.000 --> 00:12:24.000 Michelle says, next ice cream is like halo top up with more protein. Well, it's not like full blown ice cream. It's pretty good. 00:12:24.000 --> 00:12:39.000 That's good to know. Sometimes you know we ice cream sounds good but you don't want something so rich and decadent or maybe, you for more volume and something. 00:12:39.000 --> 00:12:47.000 Maybe you want to eat more of something and you know having regular ice cream, you just can't eat that much without getting full or feeling bloated or whatever it might be. 00:12:47.000 --> 00:12:53.000 So this could be a really great choice. Thanks for sharing, Michelle. 00:12:53.000 --> 00:12:54.000 Allison says protein. I found recipes I enjoy for a day where I want to have good energy throughout the day. 00:12:54.000 --> 00:13:03.000 I want to have good energy throughout the day. These are a better option for me than a regular pancake. 00:13:03.000 --> 00:13:10.000 That's so true. And I'm so glad you brought this up because This can also be like a convenience factor. 00:13:10.000 --> 00:13:15.000 If you Like breakfast, you love pancakes for breakfast, then why not add some protein nip in it if it's not going to take away from the taste. 00:13:15.000 --> 00:13:31.000 Or the satisfaction is going to bring you. This way you have more of a balanced meal. You can add you know, maybe add like some peanut butter on top and you have your carbs fat in your proteins all in one easy. 00:13:31.000 --> 00:13:42.000 Easy breakfast. So I love that and like you said it also I do fit energy throughout the day helps you feel full and satisfied longer. 00:13:42.000 --> 00:13:47.000 Amazing. We've got quite a few more, so let's see. Courtney says I recently got a ninja creamy. 00:13:47.000 --> 00:13:57.000 Oh, I have been. I've had my eyes on that. I've wondered if they're worth the hype, so I'm excited to read on. 00:13:57.000 --> 00:14:09.000 And I actually just milk. And I actually like just milk and protein powder in it. It's faster than using a blender and as opposed to when I'm diving I like to add some yummy different toppings to it. 00:14:09.000 --> 00:14:18.000 Yum, that's great. And I'm so glad that you are able to enjoy that without feeling diet because That's huge. 00:14:18.000 --> 00:14:28.000 Enjoy all the foods. Richelle, cause I also still use the 2 ingredient dough from my weight watches days because it's quick and easy. I'm interested. 00:14:28.000 --> 00:14:37.000 I don't I'm not sure what that one is. You'll have to let me know what that's What that's, that's a little about Richelle. 00:14:37.000 --> 00:14:50.000 But I'm glad you can still enjoy it. May it I'm sorry, may if I if I miss pronounce it, Mayo, to O and banana chocolate chip cookies, I really didn't like that they were. 00:14:50.000 --> 00:14:58.000 Changing taste quickly because of the banana and made me realize I prefer having a porridge as breakfast and proper cookie as a snack. 00:14:58.000 --> 00:15:05.000 I'm thinking, this is exactly what I'm talking about, how we need to just we need to find what works for us. 00:15:05.000 --> 00:15:13.000 And this is exactly that you tried something you recognize that's not what what tastes good and what feels best for you in the moment. 00:15:13.000 --> 00:15:21.000 So you know now that porridge and cookie later on is just a better. More suitable meal is not for you. 00:15:21.000 --> 00:15:24.000 That's great. 00:15:24.000 --> 00:15:32.000 The 2 ingredient dough is greek yogurt. And self-rising flower. 00:15:32.000 --> 00:15:38.000 Oh. I'm measuring it being kind of like a bagel or something. So I think yoga is used in making bagel. 00:15:38.000 --> 00:15:45.000 So I bet it could be good. Awesome. Jen says PB 2 mix with water or almond milk and peanut butter. 00:15:45.000 --> 00:15:51.000 Depending on what I'm making, sometimes the PV 2 works the same to satisfy me, in like in a smoothie, etc. 00:15:51.000 --> 00:15:56.000 But the real deal is so much better of having peanut butter on something like a bagel or with apples and fruit. 00:15:56.000 --> 00:16:05.000 Totally agree. I, I can't tell you how much money I wasted on TV 2 on my dieting days. 00:16:05.000 --> 00:16:16.000 It's so expensive and for just like less flavor in my opinion, I totally agree. It's very handy for like smoothies or if you just want to sprinkle like a little bit of peanut butter flavoring on something. 00:16:16.000 --> 00:16:24.000 But totally agree if you want to dip something in peanut butter, you gotta go with the real deal. 00:16:24.000 --> 00:16:35.000 Awesome. Thank you guys for sharing those. That was fun. I love talking about this and talking about ways that we can bring in some digital nutrition without sacrificing. 00:16:35.000 --> 00:16:45.000 The satisfaction and the yumminess of our foods. Wonderful. Okay, let's get to our question. 00:16:45.000 --> 00:17:07.000 Let's bring it up here. 00:17:07.000 --> 00:17:14.000 Okay. 00:17:14.000 --> 00:17:26.000 Okay, let's dig it right in. The first question is If I'm not hungry for dinner and I've done stage 3, is it okay to skip it? 00:17:26.000 --> 00:17:36.000 So what I'm getting from This you said I've done stage 3 so that I'm assuming You have. 00:17:36.000 --> 00:17:38.000 Full on hunger queues and you're comfortable with honoring them. That's what I'm getting from from your wording here. 00:17:38.000 --> 00:17:48.000 So that's really good to know. So if I'm not hungry for dinner, is it okay to skip it? 00:17:48.000 --> 00:17:54.000 If you're not hungry at the time at dinner comes around, you absolutely do not have to eat. 00:17:54.000 --> 00:18:15.000 One thing I would think about is kind of shifting your mindset from skipping the meal and shifting it to of Maybe like I can push it off until I feel hungry if that's an option or maybe I can alter a little bit so it doesn't feel as heavy or doesn't fill me up as much. 00:18:15.000 --> 00:18:25.000 So you aren't, it's kind of less of like a restrictive mindset and it's kind of like I'm just going to honor my body right now and eat when I feel like I need to. 00:18:25.000 --> 00:18:35.000 And then if this is something that you want to work on, so say this is the time that you have dinner every day and You're not hungry every day. 00:18:35.000 --> 00:18:46.000 It can be a good idea to look back on your day and see. Did I was my snack bigger than it needed to be before dinner did. 00:18:46.000 --> 00:19:01.000 With my snack that I eat too close to dinner, something like that. Is that something that you want to kind of like edit or alter moving on that you are hungry again when dinner time rolls around or was this really just like a one time thing? 00:19:01.000 --> 00:19:12.000 I then the last thing. I, you can always practice practical hunger in these situations. So a good example of that would be if it's. 00:19:12.000 --> 00:19:20.000 Dinner time and you're not feeling physically hungry, but you know this is the only time you're gonna have you're gonna be able to eat before bed. 00:19:20.000 --> 00:19:29.000 It could be it'd be a really good idea to have something at that time. You don't want to go to bed hungry that's going to affect the way that you sleep. 00:19:29.000 --> 00:19:39.000 Your quality in quantity of sleep throughout the night and you know your body just doesn't it doesn't rest and recover as well if it doesn't have enough fuel. 00:19:39.000 --> 00:19:52.000 So thinking about those things when you go in to these situations can be really helpful. Practicing the mindset to make sure that you're not in the restrictive, or even if it's, subconscious. 00:19:52.000 --> 00:19:59.000 Thinking about is this a restrictive mindset? Am I actually going to skip the meal or am I really just waiting until I feel hungry again? 00:19:59.000 --> 00:20:12.000 So keeping that in mind and then also if you want change it, if you want to kind of alter your snacks around it, kind of experiment a little bit, see what works for you, what snack feels good, what timing feels good before to have your snack so you're nice and hungry for dinner. 00:20:12.000 --> 00:20:24.000 And then practicing a little bit of price for hunger if, you need to. So that's a good question. 00:20:24.000 --> 00:20:30.000 That's a good question. I get this a lot with breakfast too and that's The same thing, same thing. 00:20:30.000 --> 00:20:35.000 We wanna make sure that our bodies. Or have the feel that they need. So just keeping that in mind. 00:20:35.000 --> 00:20:43.000 What's going to benefit you in the long run and when do you have the next? When's the next chance you're going to get to eat? 00:20:43.000 --> 00:20:48.000 Okay, question 2 00:20:48.000 --> 00:20:55.000 I realize that snacks don't make me feel good. I feel overly full at dinner when I do have a snack. 00:20:55.000 --> 00:21:02.000 Is it okay to just stick to the 3 males? Totally. That's exactly what we were just talking about. 00:21:02.000 --> 00:21:13.000 Intuitive eating is what makes you individually feel your best. If you notice that you're too full at me when you have a snack beforehand, it's totally fine to not have snacks in between meals. 00:21:13.000 --> 00:21:24.000 But I would definitely Be mindful and check in with your body in between those meals to make sure you aren't getting too hungry when meal time comes around. 00:21:24.000 --> 00:21:33.000 So you can even, you know, think about what's in your snacks or how much you're eating at your snacks to kind of, you know, you know, maybe change things up. 00:21:33.000 --> 00:21:41.000 So that you are hungry or for meals and you aren't feeling so so so overly full when you get to meal time. 00:21:41.000 --> 00:21:49.000 That would be. That would be what I would recommend instead of just kind of saying I'm no longer eating snacks. 00:21:49.000 --> 00:21:53.000 I was say, well, when snacks would feel good or would I need something to time you over? 00:21:53.000 --> 00:21:59.000 I can throw a snack in here or there but Normally, that's not what makes me feel like best. 00:21:59.000 --> 00:22:09.000 So yeah, that's totally fine. 3 meals a day is great. Just making sure that we're not going longer than the 3 to 6 h between your meals. 00:22:09.000 --> 00:22:21.000 For sure. So with that being said, if you're in, and working on biological reconditioning, and you are going longer than 3 6 h between the meals, that's something to consider. 00:22:21.000 --> 00:22:30.000 Just make sure you're not going any longer than Then the 3 to 6 h. Great question. 00:22:30.000 --> 00:22:37.000 That question. Let me fuel up a little bit. 00:22:37.000 --> 00:22:46.000 Okay, I frequently feel sleepy after lunch. Boy, I love this question. Okay. I frequently feel sleepy after lunch. 00:22:46.000 --> 00:22:52.000 Does this mean I'm overeating, eating the wrong foods or not eating. As soon as I should. 00:22:52.000 --> 00:23:04.000 Any ideas to help with the afternoon sleep ease? I really feel like I'm trying to incorporate carb spats in proteins and I'm trying to not eat past fullness, but it seems like I'm doing something wrong. 00:23:04.000 --> 00:23:09.000 If I feel sleepy after our meal. I typically don't feel this way after breakfast or dinner. 00:23:09.000 --> 00:23:19.000 Thank you. This is so common and I can absolutely relate to this. I personally think it's just something with the work day after. 00:23:19.000 --> 00:23:25.000 After lunch, it's just, it's like I've been working all day, this, my brain might need a break. 00:23:25.000 --> 00:23:35.000 And I'm just feeling really worn down from already working 6 or however many hours and I just have lunch. 00:23:35.000 --> 00:23:42.000 But with that, I, there's some other things to consider as well. If you feel like it's a little bit more than just like. 00:23:42.000 --> 00:23:54.000 I'm exhausted from working. Thinking about if you're actually getting enough quality sleep. Consistently, a lot of times we jump right to the food that we're eating when we're feeling fatigued or exhausted. 00:23:54.000 --> 00:24:07.000 When really we can bring it back to our nighttime sleep. Are you getting adequate sleep? And then. 00:24:07.000 --> 00:24:15.000 Like you said, you're trying to get the carbs, in proteins in your meals, but are you satisfied in feeling comfortably full with your lunches? 00:24:15.000 --> 00:24:21.000 Getting the carbs fastened proteins is important to help you to help stabilize your blood sugar. 00:24:21.000 --> 00:24:29.000 So if you're feeling like very full in high energy right after lunch and then dips down really fast like say within an hour or so that could mean that your blood sugar is going up and coming right back down. 00:24:29.000 --> 00:24:41.000 So maybe like increasing your fats or proteins can help you to stabilize it a little bit better. 00:24:41.000 --> 00:24:55.000 Or maybe you just think to eat a little bit more overall to help sustain your energy or maybe try some like low volume foods so you can get a little bit more energy with less amount of food without feeling overly full. 00:24:55.000 --> 00:25:03.000 And then lastly, you could just be hungry again. Sometimes. Can be one of our first, you know, early signs of hunger that a lot of us don't recognize as hunger. 00:25:03.000 --> 00:25:14.000 When you feel tired, that can be a sign that you're actually hungry and you need some fuel. 00:25:14.000 --> 00:25:21.000 But you can play around with this, see what feels good for you, maybe try a snack maybe. 00:25:21.000 --> 00:25:22.000 Kind of look into your sleeping habits at night. How are you, how are you feeling about that? 00:25:22.000 --> 00:25:38.000 Are you having more caffeine and you usually do this kind of like ramping me up, caffeine wise, and then you're dropping Logan once that caffeine wears off. 00:25:38.000 --> 00:25:59.000 That can be something to think about too. And really just playing around with things, see it works for you, maybe cutting back on caffeine or you know, trying some different portions of carb spats and proteins to see what works for you, what feels good for you, and checking in with your sleeping habits too. 00:25:59.000 --> 00:26:09.000 So you hope that was helpful. Alrighty, let's. Move onto number 4. 00:26:09.000 --> 00:26:20.000 Okay, how do you, this is a 2 part question. So how do you eat mindfully at work when you feel like you need to perform quote unquote perform in front of your colleagues and bosses. 00:26:20.000 --> 00:26:31.000 I find myself eating very quickly and not mindfully while at work. So I'm I'm reading this as 00:26:31.000 --> 00:26:40.000 What you mean by perform is that you that taking a break to eat lunch is like looked down upon in your workplace. 00:26:40.000 --> 00:26:50.000 And so you just eat quickly to kind of. Show everybody that like my focus is on work and I don't need to take any extra time. 00:26:50.000 --> 00:27:00.000 So the first thing is I would maybe dig deeper into that. Is that actually the mindset of your coworkers or is that something that's instilled in you? 00:27:00.000 --> 00:27:08.000 Is that a feeling that you have that you should be working constantly and that you don't really need or deserve to have this lunch break. 00:27:08.000 --> 00:27:35.000 And then if it is something that you feel other people are kind of judging you for, then that's something else entirely and you that's really just a decision to make like do you want to do what feels best for you by taking a little bit more time to, feel good while you're eating your lunch or is it more important to make sure your colleagues in supervisors and bosses, see you 00:27:35.000 --> 00:27:41.000 as like this person that doesn't need to take a break for lunch. And that's honestly, that's. 00:27:41.000 --> 00:27:47.000 That's up to you. I'm not saying that in any kind of Like, that one choice is better than the other. 00:27:47.000 --> 00:28:09.000 That's just something for you to decide. And then decide are those expectations healthy and that's is that how you want to live your life and if not is there somewhere else that you can go to eat where other people aren't watching or maybe where they wouldn't notice that you were actually taking your time with your lunch or taking, you know, your full lunch break instead of just a portion of it. 00:28:09.000 --> 00:28:23.000 Is there something that you can do to help set those boundaries? Without it feeling super scary. And then the Second part of the question is also. 00:28:23.000 --> 00:28:34.000 Please share more tips on how to find my own rhythm of how to eat on most days. For example, what time the breakfast, lunch dinner, and how many snacks and what works best for me. 00:28:34.000 --> 00:28:44.000 So it's funny because you're like reaching out to. Someone else like an external person to tell you what's best for you. 00:28:44.000 --> 00:28:52.000 When I don't know, especially only you can find and know what works best for you. So with that, I would say try to like experiment with your meals and snacks and see what feels good. 00:28:52.000 --> 00:29:03.000 And I know that probably feels kind of like a lame answer. But as you head into stage 3, I'm guessing you haven't quite made it there yet. 00:29:03.000 --> 00:29:16.000 If you're not sure of like when and how to time your your As you head into stage 3, you start your biological reconditioning. 00:29:16.000 --> 00:29:25.000 You're gonna get more. Guidance on. You know, when to have your meals kind of just some. 00:29:25.000 --> 00:29:39.000 I know, definitely not rules, but kind of some. Some guidance on the best ways to structure your meals, how much time you want between your meals so you aren't feeling too hungry and making sure that your body is getting enough fuel. 00:29:39.000 --> 00:29:45.000 So with that, as far as timing, I definitely Like we said before, don't recommend going longer than the 3 to 6 h between your meals and snacks. 00:29:45.000 --> 00:30:04.000 That's typically how long it takes for our body to use up its stored form of energy. So after that amount of time, we don't have a lot of energy and we're gonna start to feel run down and that's when we're gonna start feeling out of control around food because we're getting too too hungry. 00:30:04.000 --> 00:30:17.000 So going no longer in 3 to 6 h between the meals and then. Trying to get that balance of the carbs and protein is really what's going to help you to feel full and satisfied. 00:30:17.000 --> 00:30:21.000 So that's those are the that's the guidance that I would give but other than that you know with what time to have breakfast. 00:30:21.000 --> 00:30:38.000 That's So different for everyone, but You also want to take into consideration if you've been dieting and you haven't been through the biological reconditioning, that your hunger and fullness cues are going to be pretty wonky. 00:30:38.000 --> 00:30:49.000 So following that guidance of no longer than 3 to 6 h is going to be really helpful and that is that also plays along with breakfast because you've probably gone. 00:30:49.000 --> 00:31:09.000 6 to 8 to 10 h without eating, so. You're body likes, likely needs the fuel, Oh, that doesn't mean you have to have it as soon as you wake up, but typically between within an hour or 2 waking up can be the best time to have something to eat so that your body has some type of fuel. 00:31:09.000 --> 00:31:27.000 Moving forward and it has something to kind of work off of before lunch. But then that's where you can toy around see what feels good see what timing feels good with your breakfast and then how long does that breakfast last you until you need a snack or to have lunch again? 00:31:27.000 --> 00:31:35.000 And just, again, experimenting with everything to see what feels good for you and just if something works out, that's great. 00:31:35.000 --> 00:31:41.000 If it doesn't work out, maybe feel too full or. You just get hungry pretty quickly afterwards. 00:31:41.000 --> 00:31:47.000 Those are all great things to know moving forward. So next time you know, maybe I need to add a little bit. 00:31:47.000 --> 00:31:48.000 More to my meals or have a more of a balance my meals to make me feel for longer. 00:31:48.000 --> 00:32:03.000 So those are all good things to keep in mind when you're trying to figure out, you know, the timing and the balance of Your meals. 00:32:03.000 --> 00:32:09.000 Oh, already. And then here's number 5 in our last question. We. We're little short on questions this week, which is totally fine. 00:32:09.000 --> 00:32:25.000 That you guys will have as many questions. I'm getting through it. Okay, so this one shown a little bit so I'll read the whole thing so we know we're talking about. 00:32:25.000 --> 00:32:34.000 Okay, I'm just struggling with never saying no. I've been aware of and working on intuitive eating for a couple of meters. 00:32:34.000 --> 00:32:44.000 Recently I realized at a point where I'm afraid to say no. Or not eat quote unquote junk food or sweets because it will feel like I'm restricting myself. 00:32:44.000 --> 00:32:51.000 So every night after I put the kids to bed, I automatically grab a snack or deserve. Even if I'm full, I don't want it. 00:32:51.000 --> 00:32:59.000 And when I'm out, I always eat any food that anyone gives me. So I'm scared to fall back into restrictive. 00:32:59.000 --> 00:33:05.000 Pull back into restricting and binging. So because of this, I never say no to food. 00:33:05.000 --> 00:33:15.000 So it doesn't feel like I'm restricting myself. How do I learn to say no when I actually don't want something but not have a feel like restriction especially when it's a habit? 00:33:15.000 --> 00:33:33.000 Like eating sweets every night. That's a really good question. And I think a lot of people struggle with this because especially if you're one of those people who kind of went from having all these food rules to having no food rules and kind of just bringing all your food rules in at once and breaking them all. 00:33:33.000 --> 00:33:40.000 This can be really tough to deal with and I totally feel you and I can see where this is coming from. 00:33:40.000 --> 00:33:50.000 So what I would recommend is when You put the kids in bed and you go to grab your snack. 00:33:50.000 --> 00:34:05.000 Excuse me, take a deep breath and then ask yourself. Why am I reaching for this? Am I reaching for a emotionally because this is going to come for me after a long day and I finally have this piece in quiet after the kids are in bed. 00:34:05.000 --> 00:34:10.000 So this is going to feel good and it's gonna comfort me and that's really just what I'm looking for right now. 00:34:10.000 --> 00:34:14.000 That's perfect. That's amazing. If that's what's going to feel good in that moment, you're more than welcome to have and enjoy that food. 00:34:14.000 --> 00:34:26.000 But you can also ask yourself, do I actually want this? Well, giving yourself full, to say yes or no. 00:34:26.000 --> 00:34:35.000 And that's the piece that's going to help with feeling restricted. Always give yourself the full permission to say yes or no. And that's the piece that's going to help with feeling restricted. 00:34:35.000 --> 00:34:37.000 Always give yourself the full permission to say yes or no. It's up to you, empower yourself to say yes or no. 00:34:37.000 --> 00:34:42.000 And then dig a little bit deeper. And ask yourself even a little bit more questions. How's this going to taste? 00:34:42.000 --> 00:34:53.000 And I'm going to feel OK afterwards. And you know, am I going to feel overly full because I just ate dinner? Is this going to comfort me? 00:34:53.000 --> 00:35:02.000 So yes, I do want it. There can be very different scenarios that you might have a different answer to every night and that's totally fine. 00:35:02.000 --> 00:35:11.000 But always giving yourself the unconditional permission to. Yes, if you want to or even giving yourself a few minutes. 00:35:11.000 --> 00:35:21.000 Right now this might feel like what's going to. Bring all this comfort or you know solving my problems right now but maybe I just need to take a breath. 00:35:21.000 --> 00:35:27.000 Maybe do something quick, maybe finish up the dishes and then come back if I still want it. 00:35:27.000 --> 00:35:30.000 I can have it, but maybe it's just the habit of as soon as the kids go down. 00:35:30.000 --> 00:35:36.000 I go and grab. A snack. So maybe just I'm gonna go finish the dishes and then re evaluate. 00:35:36.000 --> 00:35:45.000 If I want it, I have all the permission in the world to. To eat at them. So I. 00:35:45.000 --> 00:35:56.000 Hope that helps. I hope that they give you the kind of the steps to. The steps to take to get you to a place where you can say no without feeling restricted. 00:35:56.000 --> 00:36:04.000 So overall, to kind of like recap. Take a breath, ask yourself what Why am I reaching for this? 00:36:04.000 --> 00:36:13.000 Is it for comfort? Is it because it's just a habit? Do I actually want this food to only want it because it's still here? 00:36:13.000 --> 00:36:17.000 Or because it's here in front of me and I'm allowed to have it. How is it going? 00:36:17.000 --> 00:36:26.000 To feel in my body am I going to be too full or will actually feel good because it's going to satisfy me and make me feel satisfied before I go to bed. 00:36:26.000 --> 00:36:44.000 Those are all things to kind of keep in mind and maybe even run through before you make these decisions. Overall, empower yourself to make the decision and also remember that you have the power of time you can give yourself a few minutes to decide it doesn't have to be an now or never scenario. 00:36:44.000 --> 00:36:45.000 Okay, that is that's it for the questions today. Thank you guys so much for joining me. 00:36:45.000 --> 00:36:59.000 I always love these calls. I love this community. Such a beautiful community and I love when we can all come together and share our experiences. 00:36:59.000 --> 00:37:06.000 Our wins are working on. Our healthified food versions. I love it all. Thank you guys so much. 00:37:06.000 --> 00:37:15.000 Have a beautiful week. I'll see you all in. The Facebook group. Have a great week.