166. Group Coaching September 13th

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: 17:00 - How do I know if I am getting all of the nutrients that I need? I get overwhelmed with all of the different vitamins and nutrients that can help different aspects of my body. 20:23 - I tend to find a super easy and yummy recipe, and then I make it every week or several times a week and burn out on liking that meal and won’t eat it for several weeks or months. Many of these meals still include 3 of the macronutrients but I struggle to remember old recipes or meal plan every week. 27:26 - I find myself wanting dessert basically every night. I don’t even know if I’m craving it at the time or if it’s just been routine and apart of my life for so long I don’t know how to not have it. Should I eat it because I’m thinking about it? If I think about it and want it every night, then should I allow myself that? 29:15 - I know you said we're not going to ditch all our food rules right away, but then you also say we should try to get rid of measuring cups and food/activity trackers.How exactly should we be approaching food at the beginning? 00:00:16.000 --> 00:00:30.000 Okay, perfect. So if you just joined in. I'm muted by just so there aren't any background noises but feel free to put anything in the chat that you want to. 00:00:30.000 --> 00:00:42.000 Chat about that you want to share with anybody even just introduce yourself if you're new here welcome i love the seal of returning faces but the new ones are just a special too. 00:00:42.000 --> 00:01:00.000 Again if you are new, I am Nicole. I'm Rooster Dietician and I work as Colleen's you know counterpart in the Facebook group as well as obviously in these groups and in one of my coaching as well. 00:01:00.000 --> 00:01:07.000 So, I said I'm brand new. I'll go Taylor. She joined us Friday based in Houston, Texas. 00:01:07.000 --> 00:01:12.000 But from Louisiana, work from home. Oh, for a baby. That's wonderful. Welcome, Taylor. 00:01:12.000 --> 00:01:19.000 And anyone else who's new of returning, welcome everybody. I can't wait to jump in today. 00:01:19.000 --> 00:01:48.000 So since we do have someone new here, I'll kind of explain how these calls work. First we like to share what we call our winds and working ons and first our wins it's pretty self-explanatory something throughout the last week that you feel you did really great you want to keep doing something that you feel really proud of yourself for you can feel free to throw these in the chat. 00:01:48.000 --> 00:01:57.000 You can feel free to throw these in the chat. You can feel free to throw these in the chat so we can kind of all help each other celebrate and kind of all help each other celebrate and kind of recognize where we can kind of all help each other celebrate and kind of recognize where we, how far we're coming, even within the last week. 00:01:57.000 --> 00:02:02.000 Now this doesn't have to be a huge, huge win. It doesn't have to be groundbreaking. 00:02:02.000 --> 00:02:14.000 But just anything even small that makes you feel like I made even a little bit of progress this week. Anything that you feel good about can be a win for the week. 00:02:14.000 --> 00:02:21.000 And while we're waiting for you guys to throw those in the chat, after that we're gonna go through our working ons. 00:02:21.000 --> 00:02:26.000 So this is where we share something that we might wanna change up next week, something that we feel like maybe we can make ourselves a little bit better. 00:02:26.000 --> 00:02:44.000 And it's not to get down on ourselves about what we've been doing, but it's just how we can make ourselves feel our best, something that we can work on and this isn't something that we want to be huge. 00:02:44.000 --> 00:02:52.000 We don't want it to feel overwhelming or like it's unattainable. Something as simple as. 00:02:52.000 --> 00:02:54.000 I'm gonna check in myself before I start eating, see where I'm out on the hunger phone scale. 00:02:54.000 --> 00:03:02.000 Or even just watch a video in the society website. That's a great working on as well. 00:03:02.000 --> 00:03:10.000 Double points if it has to do with the Challenge them, challenge that we're in right now. 00:03:10.000 --> 00:03:30.000 That would be. Awesome, too. I love hearing about that. Okay, so Taylor's win is Just now I was eating something that was part of my previous diet and I started to feel my hunger, fullness, while eating it instead of counting how many I. 00:03:30.000 --> 00:03:42.000 That's amazing. I love that's happening in real time. That's perfect. And just having that kind of light bulb of Well, even when I'm not like physically trying or like. 00:03:42.000 --> 00:03:52.000 Like trying right in the moment, these things just start to happen kind of automatically once you start incorporating these like behaviors. 00:03:52.000 --> 00:04:01.000 And I think that's so reassuring because oftentimes we feel overwhelmed. It just feels like, oh my gosh, this is just how it's going to be for us my life. 00:04:01.000 --> 00:04:06.000 I have to be thinking about every food choice. Check in with myself all the time for the rest of my life. 00:04:06.000 --> 00:04:16.000 That's really, I know I can feel like that, but it's really not like that forever and it does get to be a little more automatic and you don't have to. 00:04:16.000 --> 00:04:19.000 Like have to push yourself to do these things as much anymore. It's just kind of second nature after a while. 00:04:19.000 --> 00:04:28.000 So I love that when. Emily says, Myobe mentioned my weight slash BMI and my appointment this week and how she'd like it to lower her and I didn't let it get me down. 00:04:28.000 --> 00:04:43.000 That's awesome, Emily. It's not always. Practical and I see this a lot with, our pregnant folks in the group. 00:04:43.000 --> 00:04:56.000 A lot of times with pregnancy. Our providers want to see that number they want to see that wait to make sure that you know you're not losing a lot of weight or you're not like things are progressing in in the way that they want to see it. 00:04:56.000 --> 00:05:09.000 So it can be tougher to kind of get around asking to not be weighed though feel and power to do so if that's something that you want to do you have you have the right to ask for that. 00:05:09.000 --> 00:05:25.000 So don't feel, don't feel like you can't, but this is huge. To be able to see the number and have your OB mentioned it and not have you get you down you know you're doing what works and feels best for you and that's really what matters. 00:05:25.000 --> 00:05:31.000 That's all it matters. You're in charge of your own body and that's an amazing one. 00:05:31.000 --> 00:05:39.000 I love to hear it. Okay, so let's hear those working ons. We just admitted a few more people. 00:05:39.000 --> 00:05:46.000 So if you have any wins or working ons. That come to your brain feel free to throw them in the chat again, our working ons right now are what we plan to kind of work on. 00:05:46.000 --> 00:06:03.000 The next week, something that we'd like to improve on or something we'd like to incorporate throughout the next week and double points if It includes a meal prep challenge that we're in right now. 00:06:03.000 --> 00:06:09.000 And if you don't know if, you're new or you haven't been to society website in a minute. 00:06:09.000 --> 00:06:19.000 Oh, we're in a meal prep challenge, meaning, if you go to the main page in the society, you'll see that that's this month's challenge. 00:06:19.000 --> 00:06:26.000 So everybody's working the same challenge. There's 4 different aspects to it. You can incorporate it however you want. 00:06:26.000 --> 00:06:44.000 You can do one step of it for a week the next step for the next week or you can do it all throughout the month, however you want to do it throughout the month is totally up to you but I love to see all your guys' meal preps and all those yummy pictures in the Facebook group. 00:06:44.000 --> 00:06:54.000 It's wonderful. Okay, we have a working on tailor says they're struggling with a binge eating after stopping. 00:06:54.000 --> 00:07:06.000 My restricted diet after a year and a half. This is, this is a great working on it and we can go into it if you'd like to, Taylor because we do have a little bit, we don't have a whole lot of questions today. 00:07:06.000 --> 00:07:24.000 But if you are, if you're struggling with this after. You know kind of letting go of your diet that's absolutely normal a lot of people struggle with you know feeling the out of control with food when you're kind of letting go those food rules. 00:07:24.000 --> 00:07:38.000 With you saying that you were Yes, okay. Just wanna make sure that was used at that earlier. You are newer to the group if you're just starting intuitive eating if you came into the group if you're just starting intuitive eating if you came into the society at the beginning of your journey. 00:07:38.000 --> 00:07:44.000 If you came into the society at the beginning of your journey, sometimes it can be helpful to wait to break all of your food rules. 00:07:44.000 --> 00:07:58.000 I'm breaking them all at once or allowing all those foods back in at once can make it feel overwhelming and kind of you just feel a bit more out of control and that can lead that can more likely lead the binging. 00:07:58.000 --> 00:08:15.000 Stage 4 is all about breaking food rules and the reason we wait till stage 4 is because before that we work on honoring our our Hong Kong influence and satisfaction so we get a whole lot better at honoring those before we bring in those foods. 00:08:15.000 --> 00:08:22.000 So we know the best times to eat them and how to stop eating them when we feel full and satisfied. 00:08:22.000 --> 00:08:29.000 And we do have a question kind of about that in our questions that were submitted today. So that was. 00:08:29.000 --> 00:08:40.000 Perfectly on topic. Okay, what else do we have? Emily's is working on not mentally restricting when I do, it always causes a binge. 00:08:40.000 --> 00:08:49.000 Yeah, that's an amazing working on and this is something that Well, probably take some time, so please give yourself, Grace. 00:08:49.000 --> 00:09:05.000 These things take time and even if it feels overwhelming, take some baby steps. And and kind of feel your way around once you get comfortable with one step move on up include a few more things, a few more tasks to help get you to your end goal. 00:09:05.000 --> 00:09:10.000 Okay. How there's working on body notology. That's not even a word. Body neutrality. 00:09:10.000 --> 00:09:16.000 Just finish stage 2, but I'll be working on this for a long time. So hard to rewire after a lifetime of diet culture. 00:09:16.000 --> 00:09:26.000 That is so true. Heather. And something that I want to point out that They'd want into our specifically in the beginning of the program for this reason. 00:09:26.000 --> 00:09:38.000 We, this is something that you're probably going to be working on throughout your entire journey and maybe even throughout the rest of your life. 00:09:38.000 --> 00:09:45.000 You know, it's very very rare that a person doesn't ever have bad body image days or you know never thinks a negative thought about their body. 00:09:45.000 --> 00:09:56.000 So it's very normal to have. Those days or those moments in the future, but these 2 stages to give you the tools so that you don't feel overwhelmed by them. 00:09:56.000 --> 00:10:08.000 These moments or these days aren't taking over your whole life. And I love to hear that you're gonna be working on it because that means that you're having these realistic expectations for yourself. 00:10:08.000 --> 00:10:13.000 It's not something that's going to happen overnight. And with that being said, don't Feel like you can't move on because you're still working on this. 00:10:13.000 --> 00:10:23.000 Of course, give yourself all the time you need to take in the information, really understand that, get comfy with it before moving on. 00:10:23.000 --> 00:10:28.000 But I wouldn't let it hinder your progress in a way that you know you feel like you're stuck. 00:10:28.000 --> 00:10:40.000 Because the The, the things that you learn in stage 3 and stage 4 and stage 5, they can all build upon what you're learning with the body image. 00:10:40.000 --> 00:10:52.000 So I love that you're working on that. That's Beautiful and I can't wait to see where this piece takes you. 00:10:52.000 --> 00:10:58.000 I stopped my diet last month and I was wondering if I should go back on my dye until I get to the stages. 00:10:58.000 --> 00:11:08.000 That should have me start to write my food rules. Okay, so I'm gonna hold on hold off on this here because I'm gonna answer this with one of the questions that are that were submitted. 00:11:08.000 --> 00:11:15.000 So if you still have a question after we answer all those, let me know or even post in the Facebook group or send me a the M and I will definitely help you out but I think it's going to answer a pretty pretty thoroughly. 00:11:15.000 --> 00:11:26.000 Okay, beautiful. Love all these ones and working ons. Thank you guys for sharing that with me. 00:11:26.000 --> 00:11:54.000 So before we jump into the questions. I usually like to cover a topic and lately I've been kind of just going through the Facebook group and seeing, you know, some common questions on what most of the members are not most, but most of the members are not most, but what I'm seeing recurring throughout the Facebook group just so we can kind of help support the Facebook group just so we can kind of help support those people who have those questions in, in the best way we can. 00:11:54.000 --> 00:11:56.000 And the Facebook group just so we can kind of help support those people who have those questions in, in the best way we can. 00:11:56.000 --> 00:12:05.000 And it in this type of way that it is to type everything out. It feels it feels a little bit more personal and we can get a whole lot more out in understand it all. 00:12:05.000 --> 00:12:15.000 So something that I recognize over the last few weeks is how to incorporate. Quote, unquote, like healthy foods or more nutrient dense foods or. 00:12:15.000 --> 00:12:27.000 Calling like dietary recommendations that you might get from your doctor or just even including things that make you feel good without feeling restricted. 00:12:27.000 --> 00:12:40.000 And with that. My my biggest Tip is to don't go into these things asking how can I stop eating these foods that I love to eat. 00:12:40.000 --> 00:12:42.000 How can I, you know, replace cookies with an apple or chips with baby carrots. 00:12:42.000 --> 00:13:09.000 That's not really that's not a sustainable way to go about it. But instead ask yourself how can I add these things into my diet into my life without it feeling restricting in a way that tastes good, that feels good, and that's gonna get me to a place where I'm not feeling like I have to have these foods. 00:13:09.000 --> 00:13:18.000 But I want to and I still taste good. So that can look like, let me think of an example. 00:13:18.000 --> 00:13:28.000 If you, if one of your goals is heart health, then we know that you know, whole grains are great for our heart, fruits and vegetables, all the vitamins and minerals and those are really great for our heart. 00:13:28.000 --> 00:13:50.000 So trying to include those things instead of trying to completely eliminate other foods or food groups is going to be much more sustainable and you're going to start leaning toward decisions that make you feel good versus those are kind of tough. 00:13:50.000 --> 00:14:06.000 And with that being said, you, there's nothing that says you can't have those other foods and by having the mindset of I can still have these foods and these foods that are going to help my heart health together or you know we can have both of these foods in a diet and still be healthy. 00:14:06.000 --> 00:14:11.000 It's gonna keep you from thinking about those foods all the time. It's gonna keep your focus. 00:14:11.000 --> 00:14:15.000 You know, not on the foods that you're not quote unquote allowed to eat. And it's going to really help you to keep that balance that helps you feel full and satisfied. 00:14:15.000 --> 00:14:31.000 With your meals and not feeling quite so out of control. And it makes it sustainable. Who is going to go their whole life without eating chips or cookies over again? 00:14:31.000 --> 00:14:38.000 No one likes that. No one's gonna want to do that for the rest of their life. So let's focus on things we can add to our life. 00:14:38.000 --> 00:14:47.000 Movement is amazing for heart health. Stretching stress relief is amazing for heart health. So thinking about things. 00:14:47.000 --> 00:14:59.000 Lifestyle wise and I know lifestyle is kind of like a diety word sometimes. But thinking about your overall lifestyle, we tend to put a lot of pressure on our nutrition choices. 00:14:59.000 --> 00:15:23.000 When in reality we there are so many things that contribute to our overall health in those things like sleep, things like stress reduction and you know dealing with emotions emotional management these things play such a large role in our health that we don't really talk about a whole lot like but way too much pressure on food and we kind of just buy past like the other important things too. 00:15:23.000 --> 00:15:34.000 All these things are very important. So looking at them all together can really help take the pressure off of needing to make the perfect choice. 00:15:34.000 --> 00:15:40.000 Every single time. Because there is no such thing as the perfect choice. It's just what feels best for you in the moment. 00:15:40.000 --> 00:15:56.000 So that's it. Just kind of zooming out, looking at your choices overall and making the best decision for you in the moment is kind of how I go about including things into. 00:15:56.000 --> 00:16:07.000 Into your diet that makes you feel good and that doesn't mean you don't have the eat foods that that kind of We go against heart health or you know like foods that are kind of deemed quote unquote unhealthy. 00:16:07.000 --> 00:16:15.000 Because those foods are healthy when we include them in our diet as we want them. They're more than okay. 00:16:15.000 --> 00:16:25.000 So that's the topic. That's kind of what I wanted to go over. Hopefully that helps. 00:16:25.000 --> 00:16:30.000 Explain in a more like in a better way than, typing it out in the Facebook group. 00:16:30.000 --> 00:16:42.000 So, thanks for listening. So let's jump in. Let me bring up our 00:16:42.000 --> 00:16:52.000 Questions? 00:16:52.000 --> 00:17:00.000 Okay. Okay. 00:17:00.000 --> 00:17:06.000 Alright, our first question. How do I know if I am getting all the nutrients that I need? 00:17:06.000 --> 00:17:12.000 I get overwhelmed with all the different vitamins and nutrients that can help different aspects of my body. 00:17:12.000 --> 00:17:17.000 An example is I like, I take a magnesium supplement for its benefits with sleep and relaxation and I try to eat some fruit for antioxidants and vitamins they provide. 00:17:17.000 --> 00:17:28.000 But I know that vitamin D and Omega 3 fats are also beneficial. Trying to fill others in each week seems overwhelming. 00:17:28.000 --> 00:17:39.000 Is it okay to add a different fruit, vegetable, fan protein, each make? Even though they offer different Okay, let's break it down a little bit. 00:17:39.000 --> 00:17:41.000 So first of all, Totally valid. There's so much nutrition info out there. 00:17:41.000 --> 00:18:00.000 There's so many articles, so many people saying that they know what is best for everyone. And it can be really, really overwhelming, especially when it comes to supplements and vitamins and minerals, it seems like everybody is selling something these days. 00:18:00.000 --> 00:18:14.000 So my advice you would be to Get your blood work done. If this is something that you're worried about and it's a goal for you to make sure you're getting all the vitamins and minerals that your body needs. 00:18:14.000 --> 00:18:27.000 I would get your blood work done to see if this is even something that you should be. Like looking into you could get your blood work done and everything could look amazing like your diet is more than enough to supplement all the. 00:18:27.000 --> 00:18:31.000 All the, in the minerals and nutrients that you need. So, you might not need anything. 00:18:31.000 --> 00:18:37.000 Whereas like you said, you know that vitamin D and I make a threes are also beneficial. 00:18:37.000 --> 00:18:48.000 They definitely are. But let's say with vitamin D, you might live somewhere in the world where you get enough sunshine or you eat enough foods that have vitamin D in them. 00:18:48.000 --> 00:18:55.000 You might not even have to worry about that. So that's why I kind of recommend getting the blood work done because these things can get expensive. 00:18:55.000 --> 00:19:05.000 And like you said, overwhelming. So instead of just doing like an overall hall of like all these vitamins and supplements. 00:19:05.000 --> 00:19:14.000 I would go check and see what you actually need. Before, before day and deep into all these supplements and things. 00:19:14.000 --> 00:19:23.000 And yes, your question, having a variety of fruits, vegetables, proteins, carbs, fats, all these things. 00:19:23.000 --> 00:19:45.000 Having a variety in your diet is an amazing thing. It makes sure having Friday make sure that we are getting all these nutrients in our body that that it needs if we're eating one thing day after day after day after day, then that can kind of leave us lacking in some ways and well that's not a bad thing but there's other ways to fill those voids. 00:19:45.000 --> 00:19:52.000 This can be like the most efficient way to get all the vitamins and minerals that you need. 00:19:52.000 --> 00:19:55.000 So if that's possible for you, if you can get that variety, that's amazing. I would say go for that if that's an option. 00:19:55.000 --> 00:20:07.000 And then of course you can supplement in any way that's an option. And then of course you can supplement in any way that you feel necessary once you can supplement in any way that you feel necessary once you know you get your blood work down and chat with your doctor. 00:20:07.000 --> 00:20:16.000 So beautiful. That's great. Nick, let's move on. Next question. 00:20:16.000 --> 00:20:23.000 Okay, this one was a little long, so I joined it to go on our I think one our, little screen here. 00:20:23.000 --> 00:20:38.000 I'm on stage 3 and struggling with meal planning and variety. I tend to find super easy and, recipe and then I make it every week or several times a week in burnout on liking that meal and won't eat it for several weeks, months. 00:20:38.000 --> 00:20:44.000 Many of these mules still include 3 of the macinutrients but I struggle to remember old recipes. 00:20:44.000 --> 00:20:49.000 Excuse me, our our meal plan every week. I've used several Collins recipes and like them. 00:20:49.000 --> 00:20:57.000 I'm just struggling with the meal planning side of things. Should I create a monthly meal plan rather than weekly to force more variety? 00:20:57.000 --> 00:21:03.000 Give any tips or ways to build in Friday each week so that I don't keep eating the same. 00:21:03.000 --> 00:21:15.000 I'm winding up to slacking them. Very routine oriented and I also hate wasting food so that's why I sometimes make the same meals a few days in a row to use up any odd ingredients. 00:21:15.000 --> 00:21:17.000 I think part of my brain is stuck in old Weight Watchers ways where there are only 3 to 4 low point recipes that I liked and I would eat them over and over. 00:21:17.000 --> 00:21:32.000 I know I have so many more options now with breaking free from dieting, but sometimes I don't feel creative with thinking of meals outside of my old boring Weight Watchers recipes. 00:21:32.000 --> 00:21:37.000 I get very stressed trying to make a well-balanced grocery list. For meal planning each week. 00:21:37.000 --> 00:21:45.000 Thank you. Okay, that was a lot, but I'm glad I gave you a lot of information to work with. 00:21:45.000 --> 00:21:57.000 Firstly, check out the meal, meal planning tool in the society recipe index. Let me jump in here just to make sure. 00:21:57.000 --> 00:22:05.000 I'm telling you exactly the right thing. Okay, so you can find this It is so helpful. Just wait. 00:22:05.000 --> 00:22:11.000 You can find us in the recipe index. And you you can just go into RSP index. 00:22:11.000 --> 00:22:23.000 And you have 2 choices. You can choose Collings Collections or My Collections. And what this does is you can it takes recipes and it makes them into a grocery list. 00:22:23.000 --> 00:22:29.000 So this can kind of help with the first step of meal planning. So if you choose Collings Collections. 00:22:29.000 --> 00:22:35.000 You have in an option of 4 different meal plans. And each meal plan comes with the recipes from the website. 00:22:35.000 --> 00:22:42.000 So if you click on one mail plan it'll bring up a recipe for each meal for each day. 00:22:42.000 --> 00:22:55.000 You can take them out, you can replace them. You can edit things. You know, in and out of there and then there's a little shopping cart you can click and it will make a shopping list for you right there. 00:22:55.000 --> 00:23:06.000 It's so so nice. And I know you said you do like these recipes, but sometimes you go out on your own. 00:23:06.000 --> 00:23:13.000 So instead of clicking Collings Collections, you can go in and click My Collections. 00:23:13.000 --> 00:23:18.000 And that is going to. Take you to a place where you can add in your own. You don't have to follow the Quota meal plan. 00:23:18.000 --> 00:23:34.000 You can make your own mail plan with your own recipes. You can add. Anything that you want and then you can hit the shopping list and it will make the shopping list for you. 00:23:34.000 --> 00:23:41.000 So this is so, so nice. I love using this. And like you said, all these recipes are super, super gummy. 00:23:41.000 --> 00:23:55.000 Yeah, that is my number one tip and then. The next thing I would, you said that you get really bored and I totally relate this, eating this female day in and day out can be. 00:23:55.000 --> 00:24:06.000 You know, it just gets old sometimes. So something that I like to do is to Make a meal, make like bulk it like you would normally. 00:24:06.000 --> 00:24:09.000 I can make a mule one day then the next to the next day. Instead, try to make it all at once. 00:24:09.000 --> 00:24:22.000 This is going to save you time because you're already making the meal anyways. And then with everything that you don't eat that first day you can freeze and have it the next week or the week after that or the week after that. 00:24:22.000 --> 00:24:28.000 And then the next day you can do the same. And then eventually it'll kind of be staggered. 00:24:28.000 --> 00:24:34.000 So like, one meal will last longer than the other. So every week you're not gonna be making bulk meals. 00:24:34.000 --> 00:24:38.000 So you just take a few days, make the bulk meals, and then you have meals for. 00:24:38.000 --> 00:24:50.000 You know a week or 2 and they're going to be a little bit varied. So for example, if you make like a chicken. 00:24:50.000 --> 00:25:03.000 That's like a chicken, enchilada, casserole or something. You can make it or even just prepare the ingredients, put it on a zip block bag, all the things you didn't eat the first day, freeze it and then once the next week comes or whenever you want to eat it again you can just unfreeze it and heat it all up. 00:25:03.000 --> 00:25:19.000 All at once and then you still have all those other recipes in the freezer as well. That can be really helpful in, you know, feeling involved with making something every single night for dinner as well. 00:25:19.000 --> 00:25:29.000 And something else that I personally like to do is to just make portions. Of the meals that you're planning to have. 00:25:29.000 --> 00:25:31.000 So instead of making. Like taco chicken or you know, and like chicken flavored and taco seasoning. 00:25:31.000 --> 00:25:44.000 So then you have to use the all within the week. Maybe just make sure to chicken with a few like basic seasonings. 00:25:44.000 --> 00:25:53.000 And then you can use that for the your chicken tacos and then you can use it for chicken wraps or you can use it for a chicken casserole later in the week. 00:25:53.000 --> 00:26:00.000 That way you're not confined to just having that chicken, those shaking tacos or whatever checking, or whatever I said. 00:26:00.000 --> 00:26:01.000 All week you can kind of switch things up and kind of just season the chicken as you go. 00:26:01.000 --> 00:26:17.000 And this helps, it helps to not feel overwhelmed with all of the meal prep all at once and it helps give you variety throughout the week too. 00:26:17.000 --> 00:26:23.000 That was helpful. That those are a few things that I like to do. And of course, give yourself some grace. 00:26:23.000 --> 00:26:29.000 Every week is different. Every time you male prep is going to be different. If you tend to be like a little inconsistent. 00:26:29.000 --> 00:26:42.000 That's more than okay. Life happens. No one is perfect with this kind of stuff all the time and I think sometimes we forget that because I think so should be a little unrealistic in in those ways. 00:26:42.000 --> 00:26:46.000 So give yourself some grace. And even if you have to buy like already prepared salads, salad kids or you know minute rice or whatever it is. 00:26:46.000 --> 00:27:08.000 These things can be so helpful in making the choice that makes you feel good, the easiest choice. And and kind of working in some variety there too can be can be really good. 00:27:08.000 --> 00:27:14.000 So this is a great question. I'm so glad you asked this because it's perfectly into our challenge. 00:27:14.000 --> 00:27:26.000 Okay, let's move on. Next question. Question 3. I mean, grab a drink. 00:27:26.000 --> 00:27:36.000 I'm finding myself wanting dessert and every night. I don't know if I'm creating it all the time or if it's just been a routine and part of my life for so long. 00:27:36.000 --> 00:27:40.000 I don't know how to not have it. Should I eat it because I'm thinking about it? 00:27:40.000 --> 00:27:47.000 What if I think about it and one every night? Then should I allow myself that? So first of all, there's nothing wrong with wanting dessert or having dessert every night. 00:27:47.000 --> 00:28:02.000 Sometimes it's just a way to relax or a way to you know give yourself a little energy before bed or you might just enjoy it might just taste good and that's totally fine. 00:28:02.000 --> 00:28:16.000 If you feel like This is something that's like hindering me in some way or this just doesn't make you feel good, then I would recommend to start including it during other times of day. 00:28:16.000 --> 00:28:34.000 Sometimes it can kind of, like you said, it's kind of like a routine and then your body starts to feel like well if I don't get this deserted tonight I have to wait until tomorrow night to get in so I better get in right now just in case and it kind of helps. 00:28:34.000 --> 00:28:38.000 Helps with the idea of. I can have this whenever I want. It helps to neutralize the food. 00:28:38.000 --> 00:28:52.000 This food isn't limited to just desert time after dinner or whatever it might be. To start including at different times of the day and this can help to reassure your body that this hood is always available. 00:28:52.000 --> 00:28:55.000 There's nothing special about it. I can get it whenever I would like and then it can be a whole lot easier. 00:28:55.000 --> 00:29:04.000 To be honest with yourself when asking, is this really what I want? Is this what's going to make me feel good? 00:29:04.000 --> 00:29:15.000 And all of that. So that was a really great question. And. Okay. 00:29:15.000 --> 00:29:25.000 I know you said we're not going to ditch all our food rolls right away, but when you also say we should try to get rid of measuring cups and food activity truckers. 00:29:25.000 --> 00:29:37.000 How I suck basically be approaching food at the beginning of the society. Such a great question and I'm glad that we're getting this out because I think that this is a common question and. 00:29:37.000 --> 00:29:57.000 It's important to talk about it. Consistently. When you're studying society, if you're, if you're, if you're, if you're, if you know that the first 2 stages are body image and you know dieting and BMI related so there's not a whole lot of direction on what to do with your food until stage 3. 00:29:57.000 --> 00:30:09.000 And you know, there's a reason for that. We want to make sure that you have the tools to deal with those body image days or you don't get you in a better mindset before including the biological reconditioning. 00:30:09.000 --> 00:30:21.000 Guidelines and these things. So you feel more secure before you start that, but, it is a little bit confusing because you just don't know what to do. 00:30:21.000 --> 00:30:26.000 You started this program to help you stop bingeing or to make you more comfortable around food or get rid of these food rules. 00:30:26.000 --> 00:30:32.000 In food hasn't really been brought up yet. So that's totally understandable. So. 00:30:32.000 --> 00:30:39.000 It feels like you might be overwhelmed with all this and that's totally fine. The first thing I was start with Definitely go slow. 00:30:39.000 --> 00:30:48.000 Take baby steps as you need them as they feel comfortable and start with the measuring cubs, the the wing, the food, getting rid of the food trackers, like those things. 00:30:48.000 --> 00:30:55.000 I would start there. Get rid of those first. And like I said, take baby steps to get there. 00:30:55.000 --> 00:31:08.000 If you have to start with eliminating or eliminating. If you have to start with not tracking one meal a day for a few weeks and then we get to 2 males a day. 00:31:08.000 --> 00:31:15.000 That's more than okay, even if you have to do one ingredient for a meal for a week or 2 before moving up to 2 ingredients. 00:31:15.000 --> 00:31:20.000 For a meal, not tracking. That's Also, okay, it's whatever feels good for you and it feels attainable for you. 00:31:20.000 --> 00:31:32.000 Kind of keeping away from that overwhelming feeling can be really beneficial because that's typically when we want to. 00:31:32.000 --> 00:31:40.000 You know, go back to dieting or when we start feeling out of control because we're just kind of second guessing everything because it's just so overwhelming. 00:31:40.000 --> 00:31:52.000 So baby steps is Totally key. And then once you are comfortable with that, then stage 3 is gonna spell out biological reconditioning, which is going to help you to fuel your body. 00:31:52.000 --> 00:32:03.000 Make sure your body has the, you know, the new chance it needs. And you're gonna start to feel really comfortable with your hunger fullness and satisfaction. 00:32:03.000 --> 00:32:18.000 And then you're gonna move on to stage 4 where you break those food roles. And when It's important that this stages that stage for because you want to be comfortable with those body cues before you start bringing in all these foods that you haven't been allowed to have in the past. 00:32:18.000 --> 00:32:38.000 It's going to give you that feeling of more control. It's gonna let it's going to make you feel like I know when I want these foods, I know when it's gonna feel best for me and I know how to tell when I'm feeling full and satisfied even with these foods that I haven't had in a long time. 00:32:38.000 --> 00:32:58.000 So that's why we hold off until stage 4, but like I said before, if If you're at party or you know you're out to eat and you wanna try the dessert or something like that, you're more than welcome to go try cookie at the food table or order that croissant with your coffee if that's what you want. 00:32:58.000 --> 00:33:12.000 I would just I just wouldn't recommend going out and getting all the foods that you're working on or you go out get a bulk orders of cookies or chips, whatever it is that your food rules are on and having them in the house all the time. 00:33:12.000 --> 00:33:17.000 This is That's what can lead to feeling out of control and may lead to out of control eating, eating way pastfulness or maybe even binging. 00:33:17.000 --> 00:33:21.000 Because it can feel overwhelming to have all that food in your house that you're not used to having. 00:33:21.000 --> 00:33:37.000 So first don't feel don't feel bad for feeling out of control these foods that is totally normal and exactly why the society is laid out in this way. 00:33:37.000 --> 00:33:43.000 And slowly introducing these foods, stage 4, I was going to spell this out for you step by step on how to bring these foods back in. 00:33:43.000 --> 00:33:52.000 So you feel your best, you're not feeling totally out of control. And I think that. 00:33:52.000 --> 00:33:56.000 You know, you're gonna get it to go and Taylor let me know if that didn't answer your question. 00:33:56.000 --> 00:34:06.000 But yes, that was the last question. Thank you guys so much for joining. Today. 00:34:06.000 --> 00:34:07.000 Very nice to meet you guys. Thank you guys for all the new members. Love to see your new faces. 00:34:07.000 --> 00:34:13.000 All the returning members. Love it, love it, love it, this group is so amazing. 00:34:13.000 --> 00:34:26.000 I just I'm going to wait every single week on how supportive and incredible you all are to each other in the Facebook group in this group. 00:34:26.000 --> 00:34:38.000 It is just a community like I've never experienced before and I feel so lucky to be a part of it and I feel so lucky to have you guys here with me as well. 00:34:38.000 --> 00:34:47.000 Thank you guys again. I am excited to see you guys again next week. Go see me in the Facebook group if you have any questions between now and then. 00:34:47.000 --> 00:34:50.000 Or even schedule one on one session with me. I would absolutely love that too. So for now, goodbye. 00:34:50.000 --> 00:34:58.000 I'll see you next week or