167. Group Coaching September 20th

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 13:43 - I recently found out that I have blood sugar management issues and I often get low blood sugar after meals (around 1-2 hours after). Do you have any tips on how to move forward? 18:36 - Grocery shopping remains a very stressful experience. All I do is check labels for “chemicals” and calories. How can I make grocery shopping a more pleasant experience 25:18 - I find myself not getting hungry for my first meal until 1-3pm. Should I honor that and it’ll figure itself out or do I make myself eat earlier in the day to fix my hunger? any tips on being a member of the “clean plate club”? 33:36 - Is monitoring blood glucose when you don’t have diabetes diety? Is there any validity to it? 36:50 - I'm trying to learn my hunger/fullness cues. I realized that my cues are really faint, and especially the fullness cues are very hard for me to recognize. I'm so used to eating everything on my plate that I feel like my fullness cues aren't very apparent. I find myself second-guessing if I am actually full or not as I try and track my meals. I feel almost resistant to stopping my meal "early" or before the plate is clean. A part of me was proud for stopping with eating the bagel when i felt I was technically "full" enough but I started second-guessing myself as to whether this is a diety mindset and being proud of have food leftover isn't a good thing during my Intuitive eating journey. Any tips on becoming better at recognizing fullness cues? Speaker 1: (00:12) Hi, Julie. Hi, Carolina. Hi, guys. Welcome, welcome. It's been a minute since we've had a new person jump in. So let's get started. Let's go. Um, for anybody who hasn't been in these before, well, um, well, I'm hosting, my name's Nicole. Um, I'm the registered dietician in the Society Facebook group. I also do one-on-one coaching for Colleen. And, um, yeah, I do these groups and, um, I'm always there to, um, answer your questions in the Facebook group, um, and just here to support you whenever you need me. So it's so nice to meet you all. I see some new faces. Um, I'm so glad you guys have joined us, and it's so exciting. If you're new here, feel free to throw your name, maybe where you're from in the chat. Um, and I'd love to hear, I'd love to hear all the, all the new faces, where you guys come from, um, and maybe what you're looking forward to. Speaker 1: (01:23) Carolina says my first call, and I'm so excited, so excited to have you here, Carolina. Um, if I remember correctly, I feel like you posted in the Facebook group already, which is amazing. I love when new members kind of jump right in and, and just taking all the information and ask all the questions, get all support right off the bat. I think that can make such a huge difference in, um, how the beginning of your journey goes. So, so happy to see you, Carolina. Um, great. Okay, so let's jump right into our wins and working ons. Um, so for anybody new here along with Carolina, we tend to start these groups off with something that we call wins in working ons. Now, our wins are something over the past week that we, um, that we feel we did a really good job on, something that we're proud of ourselves for, something that went really well that maybe we'll continue doing, um, in the upcoming weeks. Just something you feel really good about. And we're gonna throw those things in the chat. And now this can be anything. It can be joining the society that's a big one. It might seem small, but that is a really big monumental step in your life. So that is definitely a win. Um, or maybe you are working on food rules or honoring your hunger and fullness cues. These things are all really, really huge wins, and I would love to hear them. So feel free to put those in the chat. Speaker 1: (02:56) And while we're waiting for those, um, uh, let's start thinking about our working ons too. So our working ons are something that, you know, looking forward, it's something that we want to maybe spend a little more time with. Something maybe you didn't, that didn't go so well over the last week, or something that you wanna improve on, um, in this upcoming week. This isn't a way to kind of get down ourselves or pick apart everything that we did over the last week. It's just to see how can I make myself feel better? How can I, um, you know, feel my best? How can I give myself some more self-care, some compassion, um, and just make my life feel overall better? And what are just even some tiny things that we can do to, um, help us get to our end goal? Um, and we do this because breaking down these things, the wins and the working ons, breaking 'em down into smaller chunks can really help us to not feel like this journey is so overwhelming. Speaker 1: (03:59) And I think that's really, really important because as I'm sure you all have noticed, you get into this society, you see all these amazing, amazing resources, but there's so much, there's so much information, so much to learn, so much to put into, um, into your everyday life and so much to practice that can feel really overwhelming. But if we break it down into these tiny little wins, what I did good, what, what went well, what felt good, keeping track of those so we know what, what you wanna do more of, as well as what you're working on. You can throw those in the chat too. What you, what are some small changes that you wanna make over the next week? And just having those smaller goals can really, really help to, uh, break it down a little bit so it doesn't feel like, oh, well I have 35 food rules to break. This is gonna take me forever. Um, when really we can just take them at little tiny steps that are manageable and that we can kind of just take step by step with support of this amazing group. Um, and it can just feel so much, so much simpler and not so, so bananas and overwhelming. Okay, let's see what we have in the chat. Speaker 1: (05:14) Oh, oh, Caroline is from Jersey. I to jump right into the community of the materials, love to see it. Um, their win is deleting my FitnessPal a week ago and putting my food skill away and the weight skill away. That's amazing. That's a really, really big step. And I, that can be really tough. So I commend you, Carolina, that's a really great milestone in your journey because it's not easy, it's not easy for anybody. So for you to be able to do that and do it so quickly into your journey, that's incredible. Um, Susan says, my win, I'm here reconnecting and continuing my learnings after a very busy travel schedule over the last week, last few weeks. This is also my working on beautiful. I love a win working on combo that's really, really great. Two birds, one stone. That's awesome. And I'm so, so glad you're here. Speaker 1: (06:13) And jumping right back in, just type says my win, I honored my hungry and fullness cues almost every time this week. Um, we'll come back to the working ons. That's awesome. Those that can take a while, that can be a journey on its own. Just learning to recognize and honor those cues is huge. So that's amazing. Huge congrats there. Now let's go back to our working ons. Remember, this isn't a way to get ourselves down, it's just a way to, to kind of help us, push us in the help to, to push us in the right direction. Okay? So Carolina's working on is trying not to judge myself for my food choices or my food volume. I notice myself feeling happy when I ate only a little in a day and feeling unhappy when I feel like I ate too much or had more fun foods. Speaker 1: (07:08) So I need to work on that. That's a really great goal. It's a lot of mindset work, and it's really, to me, it was really funny to notice how much of this journey is so much less about the actual foods that we're consuming and not consuming, and so much more about the mindset behind those foods and how we're feeling about them and how to kind of rewire those thoughts. Um, so if you remember, I think, I can't quite remember where you said you were in the journey, Carolina, but video one or stage one video three goes is all about brain rewiring. So that is, that's, that video is really, really gonna help you here. Take on those, those little guidelines there to help you kind of rewire those thoughts could be super helpful. I can't wait to see, see where you go from here. Um, Speaker 1: (08:02) Just Cypress said, I'm so sorry if I'm saying that wrong. They're working on is trying to reflect all that my body does for me and respecting it for it. That's amazing. And that's a big deal. That's a big working on. And sometimes that working on can take months to years to, you know, a lifetime. We all have bo bad body image days sometimes, but learning to respect your body, regardless of how it feels, how it looks, can be such a game changer. So I love to hear that that is one of your working ons. That's beautiful. Okay, lemme get a quick drink. Um, excuse me. Speaker 1: (08:46) Okay, let's get into it. Let's get into, um, so I wanna talk about this topic because it's something that I'm personally going through right now, and that is, um, that it's honoring, it's recognizing and honoring that we are going to go through different stages in life that we're gonna change, our preferences are gonna change, our hunger and fullness cues are gonna change. And that can be a journey. And kind of just giving yourself the compassion and self care while you're in those spaces in your life and in those stages can be so helpful. And what I mean by this is, personally I'm going through, um, a lot of, you know that I had my son about a year ago now, so I stopped nursing. And if you've ever nursed, nursed before, you know that it makes you ravenous all the time. You're just hungry nonstop. Speaker 1: (09:44) You can't get enough food. Um, so with kind of weaning off of that and not doing that hardly at all anymore, I'm starting to learn that my, I really have to tune in now. I have to tune into these hunger cues. I'm not just eating the same things all the time or the same timing just feels different because I'm not using as much energy and my body is doing different things now. Um, so really recognizing that in this stage of my life, I just have to tune in more. I have to tune into when my body is telling me it's hungry, the different preferences it has, and really just trusting my body to know how and when to tell me the nutrients I need, the, um, the amount of food I need, when I need to eat, when I can stop eating, when it's had enough, all of these things. Speaker 1: (10:37) And it just, it's just a little reminder that our body goes through and we go through these ebbs and flows throughout our life. It's not always going to be linear, and that's really just life. Sometimes it can kind of feel overwhelming, but it's just human. And honestly, the first time this happens throughout your intuitive journey, it might feel overwhelming and it might feel like, dang, like I just got my, my hunger and full excuse like under wraps. I got in this good groove of eating at these times and eating these types of foods. And then all these things change and that's totally valid. It does get convenient and then all of a sudden it's changed up. Everything is totally different. Um, but the more you experience and the more stages you go through along your intuitive eating journey, the more comfortable you're gonna get with these changes and knowing how to tune in and recognize and honor these, these new body cues or these new ways that your body is telling you what it needs. Speaker 1: (11:39) So I hope that was helpful. I hope that's relatable to someone. I know it's kind of, um, it's different for everybody of course. Um, it can be anything though. It doesn't obviously have to be with nursing or even pregnancy wise. It can be, um, a new job. Maybe you're more active or less active at a new job that's probably going to lead you to different barbecues. You're gonna be hungry more or less often. You're gonna need more or less fuel. Um, maybe you have someone moving in with you that doesn't like certain foods. There's allergic to certain foods though, you kinda have to work around that. There's always going to be things that kind of throw a wrench into what you've gotten used to or your normal routines and, you know, that's just life. And sometimes it can be frustrating, but we're all human and it's just part of our, part of our journey and we're all here along for the ride. Speaker 1: (12:33) And of course, if you're going through something like this and you're struggling with it, we're always there for you. I'm always in the Facebook group. Um, so always feel free to post in there. My dms are always open. And of course you can always post anonymously as well if you don't want everyone to know your struggles that you're going through, that's totally understandable. Um, you can always post anonymously. Okay. Like I said, I hope that was helpful. Um, if anybody's going through kind of like a transition phase like I am, uh, I hope you can kind of relate and I hope that was a little beneficial. All right, let's do it. Let's jump right into our questions for the week. Let me pop these babies up. Speaker 1: (13:43) Okay, let's jump in. Our first question says, I recently found out that I have blood sugar management issues and I often get low blood sugar after meals, um, around one to two hours after this ends up making me feel really tired slash headache, also hungry even when a lot of times I'm not physically hungry, but just have a hunger feeling. This makes me overeat a lot of times and I often physically feel bad after eating because of the blood sugar fluctuations. I'm pretty sure these issues come from a long line of restriction of restricting because I don't have the issue, I didn't have the issue before. Do you have any tips on how to move forward? Speaker 1: (14:29) So this is, this is a really good question and, um, the first thing I would recommend, first of all, this person is in stage one. So let me just kind of explain how our blood sugar relates to our body cues, because I think that's gonna be really helpful here. For anybody who isn't really aware, um, I'm not really sure how like, well known this information is to the general public, but, um, the way our blood sugar works is when we eat something, let's say something that is mostly carbohydrate, that's going to spike your blood sugar up really quickly and pretty high, and then it's going to dip down low pretty quickly and pretty low. Um, and that's kind of, that's part of the purpose of a carbohydrate, right? It's quick absorbing and it's gonna give you energy really quickly, which can be really beneficial sometimes. Speaker 1: (15:30) But if you're looking for something that's going to keep you fuller longer, that's gonna sustain you for a while, having a carbohydrate alone isn't going to be super helpful. So if you want to want to stabilize your blood sugar longer, you are gonna want to add a protein, um, a fat or some fiber to your carbohydrate. So with that being said, when those things are added, instead of your blood sugar spiking up and dropping down really low, the fiber fat or protein and or protein is gonna help to make the highs be a little bit less high and the lows be a little less low, um, because it's gonna make that carbohydrate and all those foods digest a lot slower and be absorbed into your bloodstream a lot slower. So it's gonna kind of draw it out and have less highs, less lows. You're not gonna get really, really hungry really fast. Speaker 1: (16:24) It's gonna be more, it's gonna be less drastic because your blood sugar is kind of just gonna go boop, boop, boop, boop boop, instead of just going way up, way down, way up, way down. Um, so you're gonna feel fuller longer because you have those other macronutrients that are keeping your carbohydrate from being digested super quickly. Um, so with that being said, once you get into stage three video one, you're, we're gonna get into biological reconditioning, and that's, that's where we, you know, make sure you're eating enough, getting the nutrients and energy that you need, but it's also about combining your foods in a similar way so that your blood sugar isn't spiking up. You're getting really, really full, getting lots of energy really quick, and then going, it's dropping down really low. You're getting tired, getting lightheaded, um, and getting really, really hungry really fast. Speaker 1: (17:17) Um, so you're gonna learn to kind of maximize your meals by, um, combining these foods so you can feel fuller longer and get all the nutrients and energy that you need. So that, that's really what I would recommend is making sure you're getting carb, fat and protein in your meals, um, so that your blood sugar is a little more stabilized, you're full a little bit longer, and you don't have to worry about, you know, feeling kind of, kind of crappy one to two hours after you eat every time. Um, and we do actually have a, it's called the Better Blood Sugar Workshop in the resource library. Um, so it, since you're in stage one, I'm not sure if you've been the resource library yet, if you go into the society website, um, on, there's a column down the left side and it will just say resource library, click on it. Speaker 1: (18:06) And if you type in blood sugar, the workshop will pop right up. It's really, really great. It teaches you how to, you know, incorporate these guidelines without feeling restricted, without feeling like, you know, I can't eat this, I have to eat this. It's really gonna, happy to incorporate these things without feeling quote unquote diet. Okay, beautiful, beautiful, beautiful. Uh, question two. Okay, grocery, oh, let me change here so everybody can see. Okay. Grocery shopping remains a very stressful experience. All I do is check labels for chemicals and calories. How can I make grocery shopping a more pleasant experience? Okay, this is totally valid, and I can absolutely relate to this. When I was kind of in my dieting days, I was in this place exactly, I was, you know, every trip to the grocery store. I was so stressed out, I hated grocery shopping because it was just such an ordeal every time I went, I had to check everything, every label. Speaker 1: (19:07) Um, so to kind of work through this, the first thing pertaining to like the chemical aspect, um, I would fact check yourself, and this is, I think this is gonna be helpful throughout your journey when your food will start coming up, is to kind of look more into this food rule and why it's so important to you and kind of where it came from. Where did this thought of, I can't have these chemicals in my food come from, is this and does this come from a reliable source? Is this even true? And to kind of look more into it, and Colleen actually did a really good post, a really great post on her, um, Instagram page. Um, I think she did it on blueberries, but she was kind of talking about like the chemicals and the preservatives or the pesticides, sorry, on blueberries and how the dose makes the poison when it comes to quote unquote chemicals in our food. Speaker 1: (20:11) Something can be poisonous in a certain amount and be absolutely harmful in a smaller amount. Let's look at water, for example. Water keeps us alive. It's healthy for us. We can't live without it at a normal amount, but it can also kill us if we drink way too much of it. So that's like the perfect example. It's harmless, it's actually healthy for us until we eat too much of it. When it comes to chemicals in our food, it's regulated by the F D A and they test and make sure that these foods contain the amount of these chemicals in our food that is safe for us when it's consumed in normal amounts. So let's take the blueberry example. Unless you're eating, like, I think calling it was close to like, like 20,000 blueberries a day or something like that for a few days in a row. Speaker 1: (21:04) You don't, those chemicals aren't going to be harmful in those amounts, and that's really what the approval from the government is all about. It's knowing how much of those chemicals are in our food and that they're in safe amounts. Um, and then as far as the calories, that's more of like a mindset and like a mindset shift. And like I said with the last one in, um, stage one, video three goes through the, um, the brain rewiring. And that's gonna be really helpful when trying to kind of shift your mindset away from calories. Calor, the calorie count can be important or not important to be helpful in some situations, but when you're first starting out, I find that it's a little simpler to kind of rewire your brain to look at other things other than calories or just, just not make it your initial thought can be a huge one too. Speaker 1: (21:59) So when you get these thoughts in the grocery store, you are picking up a food and you see the calories and your first thought is, this is too many calories, you can then rewire that thought and say, well, calories are energy. Is this going to gimme the energy that I need? Do I need this much energy when I'm eating this food? When do I typically eat this food? Do I want to keep me full? Do I want this to, um, to give me energy for, for do I think this is gonna gimme enough energy? And if the answer is yes or no, you can, you can make your choices based off of that. But what we don't wanna see is that, you know, vicious has too many calories and that's not so I'm not gonna buy it or I'm afraid to buy it, or I'm afraid that this many calories will change my body, or whatever it might be. My calories can be super, super helpful to our bodies and it can just give us the energy that we need. Speaker 1: (22:57) Um, so instead of just looking at calories equal bad, we can look at calories as in it's gonna give us energy. It's going to, you know, allow us to go longer without thinking about food again. Um, and then as you kind of make your way through the society stages, you'll kind of learn a little bit more on how to decipher food labels to be more helpful as far as, um, looking at like the protein and the fiber and, um, the facts in your food. So, you know, you get a good idea of how the food is going to make you feel afterwards. Um, yeah, so I think, how am I, yes. So I think that is really gonna help you make it more, um, more of a pleasant experience because no one likes to go to the grocery store just to look at something and have to put it back, or to want a food and have to put it back because of the calories. Speaker 1: (23:50) The the calories, like I said, can be helpful, but you don't want that to be your deciding factor. There, there are so many factors that can go into why you eat food. Um, maybe it's convenience, maybe it's just taste. It's gonna taste good. Maybe it's satisfaction adding something to your meals and snacks that's gonna help you, you know, end your food experience. So that's why we eat, right? We want to eat so we can be full and we can just move on with our lives. So why not add something to the meal or snack that's gonna help you just be done, be okay, I feel good, I feel satisfied, I can move on with my day instead of, you know, oh, I just ate. I'm almost full. I'm not satisfied. I need to go back to the back to the closet, back to the fridge, and just keep going back and forth until you find what actually is satisfying for you. Speaker 1: (24:40) So these things, these are all things you could consider when looking at the foods that you want. It's not all just about the nutrient components of the food. Um, so yeah, food is so much more than just nutrition. It's about experience, about comfort, about all those things that we chatted about. So I hope that helps a little bit and really just giving yourself compassion while you're going through this because it's, it's a transition and it's not gonna be perfect. It's gonna take a little bit of time. So give yourself a little grace while you're working through this. Speaker 1: (25:18) Next up, this one was a little long, so I kind of broke it down into two questions and, and threw it on here. Okay, after years and years of intermittent fasting, I think my hunger cues might be a bit off. I find myself not getting hungry for my first meal until one to 3:00 PM Should I honor that and it'll figure itself out? Or do I make myself eat early in the day to fix my hunger? Okay, let's do that portion first. So when we, when you diet for a long time, or you restrict foods for a long time, it can really mess with your hunger and fullness cues. So it's not, it's not that we can't trust our body, but our body just needs to know that, that it can trust us, right? When it sends these cues, we're going to honor it. So in order to do that, we have to make sure our bodies know that it's going to get consistent food and it has access to consistent food. Speaker 1: (26:16) So it's going to tell you when it's hungry, and that is what biological reconditioning is all about. And that's in stage three video one. Um, and with that, you, you're gonna learn how to use something that we call practical hunger. And practical hunger is eating even when you aren't feeling physically hungry so you aren't getting too full later on. So that can mean eating breakfast even when you aren't feeling physically hungry, because you know, the next time you're gonna have the chance to eat is at 1:00 PM and when you get that chance to eat, you're gonna be ravenous, you're gonna get those intense cravings, you're gonna feel out of control around food. So instead, you're opting in to have some breakfast now so you aren't feeling out of control or feeling extremely hungry or hangry or just treating people poorly because you're so hungry later on. Speaker 1: (27:12) It's really just thinking ahead and honoring that you're, you know, your body needs the nutrients, even if it isn't physically telling you that it needs it quite yet, you will get there, you'll get there, your body will tell you what it needs soon enough, and it'll be amazing. But until then, just know that your body needs the fuel. Um, and it sounds like you do, it sounds like you know that you should be eating before one to 3:00 PM Um, and, and your body will, your body will thank you for it. Your body will, will learn to throw out those hunger cues when it knows that it can, you know, trust that it's gonna get those, get that food. So with that being said, the biological reconditioning, it does take into consider the practical hunger. So that means eating no longer or taking no longer than three to six hours between meals and snacks. Speaker 1: (28:07) Um, it making those meals and snacks have multiple macros in it. So having carb fat and protein and most of your meals and two of those, and most of the snacks. So what this does is make, is make makes sure that you're getting the energy and the nutrients that your body needs, and it's building that trust back with your body so it knows that you're, that you have access to consistent food. Um, and that's gonna get those hunger cues to come back. And this is, I see this a lot when some people just say, I don't eat breakfast. You know, I don't get hungry in the morning. Um, so I just don't eat. And well, we never want to force feed ourselves. We, if we're not feeling well or, you know, we feel like it's not gonna make us feel good to eat that early, then you can always wait. Speaker 1: (28:55) You can always put it off a little bit. But if you're just not hungry, it can be really, really beneficial to just have something, even if it's just a banana or an apple or a piece of toast or whatever it is to just get you going, get you a little bit of energy and, and give your body a little bit of nutrients. Okay. And then the second portion of this is they said also any tips on being a member of the Clean Plate Club? I notice even when I get to the part of the meal where I feel full and satisfied, I still finish the food that's on my plate because of some deep rooted habit of always eating up every item slash not wasting my macro, especially if it's food I can't save for later. This is so common. This one is super, super common. Speaker 1: (29:43) I used to be a member of a clean plate club. I think this was like ingrained in us since we were children. You know, we had to finish everything on our plate, especially if we wanted dessert. We had to finish everything. And then when we started tracking our food and, you know, we had to get in all those macros, it kind of just reiterated that we need to finish everything on our plate. So with that being said, let's chat about something that's called sadness and saying enough, this is definitely something that I feel like we no one talks about very often or enough because this can play such a, a huge role in our lives, in the way that we eat and choose to honor our fullness. And what sadness and saying enough is, is that recognizing in these moments when you're feeling full, you're feeling satisfied, but there's more on your plate, recognize that you have, you have a choice between two different sadnesses and one sadness is that you're leaving food on your plate. Speaker 1: (30:42) And that's sad. The food was delicious, you wanna finish it, and that's sad. But the second choice and the second sadness is that you will eat past fullness and not feel great in your body. Um, and knowing that you have a hundred percent permission to make either one of those choices, it's okay to stop eating and to honor your body and what feels good. And it's also okay to sometimes eat a little bit past fullness and finish the plate. There's nothing wrong with doing that sometimes. Um, but really just giving yourself the option and empowering yourself to make the decision yourself, um, and not just eating the rest of it, because that's what you've always done, can really just give the power back to you and give you the choice that you can make the best choice for you in that situation. 'cause sometimes let's be real, if we're out to a restaurant and something tastes amazing and you don't know when, when you're gonna have that food again, you might eat a little bit PEs because it's so delicious and you just wanna take in all the experience, and that's more than okay. Speaker 1: (31:49) Um, whereas in other situations, you want to feel your best. You want to go out for a walk afterwards, you wanna go out and do things after, after dinner. So, you know, you stop when you're full and satisfied and then you move on because that's your choice. Um, and yeah, sometimes this does mean a little bit more food waste. And let me tell you, I hate food waste. I'm, I'm an anti food waste girly, but when it comes to sacrificing the way that your body feels in order to not have food waste, I typically choose to honor my body because that's what feels best for me. And to me, it's not worth, um, saving like an extra bite or two of my meal to sacrifice the way I feel for the rest of the day. Um, and like I said, that's a choice that you can make for yourself in each situation. Speaker 1: (32:43) It doesn't mean, you know, every time you're not allowed to eat past fullness, you're not allowed to, you know, have more than what you usually have. It means that every single situation that you're in, you can choose to clean the plate or you can choose to honor your body, and either one is okay, but you have the power to make that decision for yourself. And that's the great part about it. Um, so I, I hope that was helpful. When I first learned about the sentence and saying enough, I was like, dang, that is relatable and I, you know, it's life-changing. It really is such a game changer when you are deciding on whether you wanna finish your food or not. Um, great. So let's move on. The next question is monitoring blood glucose. When you don't have diabetes diet, is there any validity to it? Speaker 1: (33:36) Okay, so this goes right along with, I think it was the first question that was asked. Oh, whoops, let me change it. There we go. Um, this goes right along with, I think it was the first question that was asked. And monitoring your blood glucose, it's valid for people who have issues with their blood sugars. You know, if it's, if it's helpful for you to know what your blood sugar is, then it's valid to do it. But if you don't have diabetes or issues like that, then this, it's not necessary. And honestly, it can cause, um, it can just become very, what's the word I'm looking for? Obsessive like you, it's easy to kind of get obsessed with hitting certain numbers or staying within a range when really that's not needed. People who have, um, issues like diabetes and blood sugar, um, issues, those, those blood sugar changes are very drastic and that's why it's important for them to change them or to track them or to check them so that they know how to kind of move forward and how to deal with their blood sugar after that. Speaker 1: (34:53) Um, if you don't have those issues, then it's not, your blood sugar treats aren't going to be that drastic, so it's not as detrimental for you to know your blood sugar. So it's really not necessary to, to track those things and get so obsessive. It's just like tracking your calories. It's not necessary and, you know, we can just get so into it and get so occupied by the numbers and hitting certain goals and whatever it might be that it kind of takes away from trusting your body, telling you what it needs. Um, like I said, that like the act of checking your blood sugar is in di but the mindset behind it is the mindset is saying, I don't trust my body to tell me when I'm hungry, when I've had enough that I am eating in a certain way that feels good. If you are eating in a way that's causing your blood sugar to drop really low, you're gonna notice that you're not feeling well or even for it to go up really high, you're gonna notice that you're not feeling great after that meal. Speaker 1: (35:57) And that's when you can kind of take a look and look back and think, was my last meal balanced? Did I eat enough? Did I not eat enough? How was my timing with that last meal? Was there something that I should kind of tweak next time I have that meal to make myself feel better? Instead of relying on a glucose monitor to tell you, oh, I should be feeling bad or I should eat more carbs next time, or I should eat less carbs next time. Um, but really we can just go off of how our body feels and that can be much more accurate, especially because blood sugar is a little bit different for everyone and you can feel differently at different blood sugar levels. So you're, you might feel fine at one level and somebody else might feel lightheaded and dizzy. And it's, that doesn't mean that you both need to have like the same, the same behaviors. Speaker 1: (36:50) That's why it's so individualized and why this really isn't super necessary when you don't have those blood sugar issues. It's just really going to cause more stress on you and kind of, um, it might even harm your mindset around food and learning to honor your body, um, along your journey. So it might just hinder your progress and I definitely wouldn't recommend unless you have blood sugar issues. Okay, we have one more that I'm gonna try to squeeze in. It's a little bit longer. Um, lemme grab a quick, okay. So this one says I'm on stage three now, and on my first week of this group and trying to learn my hunger and fullness cues, I realize that my cues are really faint and especially fullness cues are very hard for me to recognize. I'm so used to eating everything on my plate from a long history of not letting any macro go to waste and volume eating during my calorie deficit periods when I feel like my fullness cues aren't very apparent, I find myself second guessing if I'm actually full or not, as I try to track my meals. Speaker 1: (38:00) For example, I was eating a bagel today and was constantly checking in on my fullness. Excuse me. I felt like at about 75% of the way through my bagel, I was at the point where I technically was satisfied. I stopped eating after that, but definitely wanted to keep eating just because I'm so used to finishing my meal. I never would've left 25% of a bagel during my dieting days. I feel almost resistant to stop my meal early or before the plate is clean. A part of me was proud for stopping with eating the bagel when I felt I was technically full enough. But I started second guessing myself as to whether this is a dining mindset and being proud of, of having food left over isn't a good thing. During my intuitive eating journey, any tips? I'm becoming better at recognizing fullness cues. Sorry, this is so long and ly I feel like learning my cues as an adult makes me feel like a baby learning to walk. Speaker 1: (38:54) That's so funny and relatable that you know, because it is a little bananas that as you know, adults that we're learning how to eat, we're learning this like very basic thing because we've been untaught these things. We've had to unlearn our body cues during our dieting stages, so don't feel weird. This is a very, very normal way to feel. Um, so my first, my first set of advice would be to kind of shift your mindset when these things happen. When you have a little bit left on your plate along with the sadness and saying enough that we just chat about, you can also kind of shift your mindset from, yay, I love food on my plate to yay I honor my body and this experience is gonna help me to earn that trust back with my body to, to, you know, help my intuitive eating journey in the future. Speaker 1: (39:47) Um, that was a long and ly but you know, your own version of that. Um, so it kind of shifts from the amount of food left is the positive thing to the positive thing being honoring your body and doing what feels best for your body. And the second thing is always giving yourself permission to go back and get more. So the end of your meal doesn't have to be so distinct, especially as you're learning your fullness cues. You have that 25% of your bagel left, why not just keep it there? Give yourself a few minutes, make sure you're still feeling full, you're feeling good, you're feeling satisfied. And then if you, if you are like, well, I am a little bit still hungry, or I could use that, that little bit of bagel to help time me over a little bit longer, um, you always have the option to go back and get it or go back and get something else. Speaker 1: (40:37) If you're still feeling hungry a few minutes later, it doesn't have to be, we'll write this minute, I'm feeling full and satisfied, so I have to throw the rest of this away. You can give yourself a little more grace in that you can kind of be a little bit more lenient and give yourself some time. Take a few deep breaths, allow yourself to really check in and feel those feelings and feel those barbecues to make sure that you're in the right space that you want to be in when you're done eating, and then you can move on. So really just taking your time and really learning what your body is feeling and taking note of those cues you can remember next time. This is what fullness feels like. This is what satisfaction feels like. Um, so you can kind of keep those as a mental note in the back of your head. Speaker 1: (41:23) Okay, so I, that's it. That was our last questions. So we made it just in the nick of time. Three minutes to spare. Um, thank you all so much for joining today. I love seeing all your faces. I love this group so much. Um, I love the Facebook community. Every single one of you is so beautiful and so supportive. Um, I just feel so lucky to be a part of this community. Thank you all for participating. I love hearing your wins and working ons. I love it. Love it, love it all. Um, and I'm so glad you guys join me every week because this is beautiful. Just supporting each other and learning together is wonderful. Have a great week everyone. I'll see you next week. Have a good one. I.