169. Group Coaching October 4th

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 15:01 - I'm having trouble getting my son, who has ADHD to add variety to his snacking. How do I help him and help myself in the process. 19:48 - I get that food will not have as much excitement once we heal because the binge restrict cycle won’t be there, but is it normal to just not care for the foods that I used to love anymore? And I’m talking all foods from spinach to ice cream. Is this how it’s supposed to be when making progress with IE? 23:39 - I'm still confused on balancing meals. How do you know if something counts as a protein, fat, or carb? If you look at a label is it whatever has the highest amount? Take for example peanut butter. I've heard it can be counted as a protein or a fat. Can you help simplify this for me so I can wrap my head around it? 27:11 - One part is that I often get a really strong urge to eat after a meal, even after I physically feel full and thought that the meal tasted really good. It particularly happens with sweet things. If I ignore it, after around 10-15 minutes it stops. 28:43 - The other part is most of the time after I eat (ranging from right after to ~30min after), I get really tired and have headaches and heart palpitations that last 1-3 hours. I also get acid reflux and GERD symptoms. I also think a lot of my binges have been caused by this feeling, because if I eat a very large amount of food, I actually get a lot of energy and feel good for a while (but the weird symptoms after eating usually show up again in around 1-3 hours). 34:14 - When I get hungry. I tend to overeat. Like even if I’m just hungry for a snack before dinner I overeat and am not hungry for dinner. How do I find a balance so that I’m not overly hungry but not overly full at dinner 36:12 - The main thing I'm struggling with right now is protein at meals. I feel like that's just become a new "food rule" for me. I don't like a lot of proteins that much, and there's only so much cottage cheese I can add to my meals without getting sick of that too. 00:00:11.000 --> 00:00:15.000 Okay, perfect. So we're starting with our winds and working on no, we're recording. 00:00:15.000 --> 00:00:26.000 Okay, when's been working on something over the past week that you feel proud of yourself for something that you want to continue doing throughout the next week. 00:00:26.000 --> 00:00:31.000 Just, about something you want to share. And go ahead and throw those in the chat so we can help support you. 00:00:31.000 --> 00:00:42.000 We congratulate you through that because you know these don't have to be big huge wins or big huge like light bulb moments. 00:00:42.000 --> 00:01:02.000 Well they can be. But even just something as simple as joining your first group coaching call or, excuse me, or even just, Finishing your video that you've been meaning to finish as a signing video and anything like that that just felt good that gave you a little bit of, you know, that fuzzy feeling of I did something. 00:01:02.000 --> 00:01:12.000 And acknowledging these really helps us to recognize how far we've come. Even if it's just a bunch of little tiny winds built up over time. 00:01:12.000 --> 00:01:24.000 That can make a huge difference. It makes such a huge difference. Okay, let's run into see all these wins and while I'm ringing these winds try to think about your working on. 00:01:24.000 --> 00:01:34.000 You're working on something that You want to work on for the next week. So I'll get into more detail in a minute, but try to think of something that you kind of have in your head. 00:01:34.000 --> 00:01:46.000 Okay, so oh Stacy is her first full week here no scale our fippet use in starting I fought back a couple of temptations at the scale but it's been good. 00:01:46.000 --> 00:01:58.000 That's amazing. Throwing about those things is big that's a big deal and I'm so happy to hear that everything has been good so far that's really really great. 00:01:58.000 --> 00:02:04.000 Kelly's win is the fact that I'm here watching this coaching since I've been really folks. 00:02:04.000 --> 00:02:12.000 Been feeling really depressed. I'm really sorry to hear it hear that Kelly. I'm so, so happy you're here. 00:02:12.000 --> 00:02:20.000 We appreciate everyone that joins and hopefully it can help you feel a little bit more supported. Even though you weren't feeling so great. 00:02:20.000 --> 00:02:22.000 Taylor's win is I chose to stop eating once or twice because I realized I could have leftovers later. 00:02:22.000 --> 00:02:41.000 Love it. One of the best things. I should say best thing. One of one of the best things that about eating is learning to be able to stop when you're full and then having leftovers. 00:02:41.000 --> 00:02:46.000 Leftovers are the best in my opinion. So I love this. It's a win-win. 00:02:46.000 --> 00:02:47.000 You don't feel uncomfortable. You stop when you're full and you get leftovers later. 00:02:47.000 --> 00:02:59.000 Beautiful. Another one enjoyed eating out and stopped at satisfaction. Set up. Keeping eating because I didn't know the next time I would get to eat that food. 00:02:59.000 --> 00:03:18.000 It felt really good physically and emotionally. Awesome! Amazing when? Next one my win is that I've managed to incorporate my thoughts into my food choices rather than the only reaction to my emotions in or instinct. 00:03:18.000 --> 00:03:25.000 Love that. That's a big deal. Michelle's when Oh, and, the same impressive. 00:03:25.000 --> 00:03:26.000 I'm pretty sure I've hit my set point late. I'm just working on accepting it. 00:03:26.000 --> 00:03:35.000 It's not what I hoped it would land on but my body feels better if we're not jumping around for months. 00:03:35.000 --> 00:03:42.000 That's huge, Richelle, and I really hope you can take the time to acknowledge how big that is. 00:03:42.000 --> 00:03:52.000 To, you know, except where you're at right now and how much better you feel versus when you're trying to constantly work against your body and what your body really needs. 00:03:52.000 --> 00:03:58.000 So I'm so happy to hear that. You have to keep us updated on how it goes. 00:03:58.000 --> 00:04:04.000 Okay, so now let's head into our working on. I'm going to give you guys a second so I can grab a drink. 00:04:04.000 --> 00:04:16.000 But working on or something that you want to change it for the next week, something you want to work on doing maybe a little bit better, maybe just tweak a little something that wasn't quite getting a spot last week. 00:04:16.000 --> 00:04:24.000 And this is in something where we want to like get down on ourselves or we want to like badger ourselves with doing better. 00:04:24.000 --> 00:04:31.000 But you know this is a learning experience and everything that we do that doesn't make us feel good. 00:04:31.000 --> 00:04:38.000 We can just make little tweaks or you know dig a little bit deeper and see how we can make it feel better for us and there's no shame in that. 00:04:38.000 --> 00:05:01.000 There's no shame in trying to better something that didn't make you figure best. So I'm gonna give you all just a second to throw this into a chat. 00:05:01.000 --> 00:05:06.000 Okay, let's see what we're working on this week. 00:05:06.000 --> 00:05:16.000 You always working on struggling a lot with binge eating are just continuous non stop eating. My waking has been really rapid and my body image. 00:05:16.000 --> 00:05:23.000 Got so bad over the weekend that I had to cover up my full link there. I am so sorry to hear that, Taylor. 00:05:23.000 --> 00:05:31.000 I feel like we've all probably been there before. It doesn't feel good and I'm really sorry that's the point that you're at right now. 00:05:31.000 --> 00:05:38.000 It can also be helpful to think about maybe other things that are going on as well. Are there other points? 00:05:38.000 --> 00:05:46.000 In your life where you might be feel out of control or are keeping you from feeling as mindful as you can be while you're. 00:05:46.000 --> 00:05:50.000 What you're eating or just things that you don't feel control over so you're reaching for the lowest hanging fruit, which can be your body in the food that you're eating. 00:05:50.000 --> 00:06:01.000 Sometimes those things are the easiest thing to control in our life. So that's the first thing we reach for. 00:06:01.000 --> 00:06:10.000 So that can be something that, you know, can be helpful sometimes, but we're here for you if you need any more support Taylor because That's rough. 00:06:10.000 --> 00:06:15.000 That's some rough stuff. So don't hesitate to reach out if you need absolutely anything. 00:06:15.000 --> 00:06:22.000 Next up, not overeating when I don't sleep well the night before and not feeling great emotionally. 00:06:22.000 --> 00:06:34.000 This is huge and I think we talk about, think we talked about this last week. It was a few weeks ago, but anyways, focusing on our basic needs first. 00:06:34.000 --> 00:06:43.000 Is always going to be the most helpful when we're looking at, you know, emotional eating or, you know, feeling kind of out of control with food, our first. 00:06:43.000 --> 00:06:47.000 Please our first place to go should be are my basic needs being met In this case, it sounds like your sleep isn't quite being met. 00:06:47.000 --> 00:06:55.000 It happened sometimes. So getting to the root cause of it. More getting more quality sleep and that's not always possible. 00:06:55.000 --> 00:07:09.000 Sometimes it's just out of our hands and that's when we can just be a little bit more mindful with how much we're eating, what our food choices are. 00:07:09.000 --> 00:07:21.000 And really just instead of backing away from foods that we go to when we're feeling emotional, seeing how we can maybe balance those foods or if there's other coping mechanisms that we can use to help us feel better. 00:07:21.000 --> 00:07:30.000 And then give yourself some grace because Times are tough, you know, especially when you're not sleeping, and you're feeling emotional. 00:07:30.000 --> 00:07:38.000 Do you give yourself a little bit of grace, it's a learning, a learning experience and Yeah, just don't be too hard on yourself. 00:07:38.000 --> 00:07:46.000 Stacy is working hard. I told my trainer, FDN friends, I can't afford to continue with this supplement regimen she had me on. 00:07:46.000 --> 00:07:52.000 The response was that we could continue to work on diet exercise. So I still 00:07:52.000 --> 00:08:02.000 To work on stepping away from that influence without guilt. I know I don't want to keep doing wood free dairy free and when I'm not black just until I see Celia. 00:08:02.000 --> 00:08:08.000 This is great and I think this can also be a win, Stacy, because you are setting a boundary. 00:08:08.000 --> 00:08:14.000 Maybe it's not as big of a boundary or as specific of a boundary as you would like it to be. 00:08:14.000 --> 00:08:23.000 But you are setting a boundary and that's an amazing first step. That's amazing and you know what you've want and you're going for it. 00:08:23.000 --> 00:08:27.000 You know that taking those baby steps is what's best for you. This is a really great win and an amazing thing to work on. 00:08:27.000 --> 00:08:49.000 So huge regrets to you and you should be really proud of yourself for setting that boundary. For yourself because that's not easy talking to your friends and trainers about this experience about this program or even about just you know your journey can be really tough. 00:08:49.000 --> 00:08:57.000 A lot of people don't. Understand if they haven't been in your shoes. So. That's huge. 00:08:57.000 --> 00:09:04.000 That's amazing. And I'm really glad that you were able to do that for yourself. Mix up focusing on. 00:09:04.000 --> 00:09:10.000 Okay, on stage 3 and writing them down so I'm able to acknowledge them to make my eating experiences better. 00:09:10.000 --> 00:09:29.000 That's awesome. What a great, that's one of my favorite stages. But I really do love stage 3 because it's when you're tending deep into You know, you're eating behaviors and figuring out why you're choosing things and what can make you feel your best. 00:09:29.000 --> 00:09:41.000 I absolutely love stage 3. And. Being able to acknowledge your your hunger queues and even your phone is used as you move forward and just seeing what they feel like seeing when you can recognize them and order them and that's just great. 00:09:41.000 --> 00:09:55.000 I'm so excited to hear how it goes. Okay, beautiful. 00:09:55.000 --> 00:10:03.000 So let's I'm going to chat a little bit. About, how to eat intuitively when we're not feeling so hot. 00:10:03.000 --> 00:10:14.000 And of course it's on point because I can probably talk. Nope. But. Besides that, it's we're getting into a season of the year where. 00:10:14.000 --> 00:10:26.000 Cold and flu and all this stuff is is Yes, going wild. So when we are trying to eat intuitively and you know we're not feeling great this can it can depend on a few things on how you want to move forward. 00:10:26.000 --> 00:10:38.000 If you can eat normally that's absolutely how We want you to get getting those balanced meals, try to get in all those different. 00:10:38.000 --> 00:10:49.000 Macros and any like micronutrients that you can so you can You know, excuse me, start to like start to heal, you know, give your body the nutrients and the energy that it needs to. 00:10:49.000 --> 00:10:57.000 Here. Now if obviously if you can't keep anything down, if nothing is sitting well with you. 00:10:57.000 --> 00:11:09.000 Then it's okay to give your body a rest to give your God and your GI rest so that I can heal but as soon as you get those hunger queues back and you can eat again, then you'll then definitely do that. 00:11:09.000 --> 00:11:17.000 It's nothing that we need to continue restricting after. After we get those views back. Now for the in between. 00:11:17.000 --> 00:11:29.000 When you know you can eat something but you still really aren't feeling well. That's kind of where it gets iffy because especially if you've been in stage 3 or higher. 00:11:29.000 --> 00:11:32.000 You can have this pressure. I feel like, well, I need to get in these balanced meals. 00:11:32.000 --> 00:11:41.000 I need to get in the carpent and protein and all my meals to feel my best or to, you know, feel full and satisfied or whatever it might be. 00:11:41.000 --> 00:11:52.000 But when we're sick, our main number one goal should be to get enough energy. That's coming from mainly carbs or mainly fats or whatever it is. 00:11:52.000 --> 00:12:05.000 We just wanna make sure we're getting enough energy. If we can do that and we're still feeling good, then sure we can add in some protein and some other nutrients and things if we're filling up to it. 00:12:05.000 --> 00:12:11.000 We really just wanna make sure that our body has the energy it needs as our number one. Goal. 00:12:11.000 --> 00:12:18.000 Anything else? Is just a bonus. So you don't I don't want you to feel any pressure to you know get these perfectly balanced feels when you can't stand the thought of eating a chicken breast or something like that. 00:12:18.000 --> 00:12:37.000 Well, you're sick because I've been there. It's it's just not doable and we really I don't want you to think well if I can't eat protein then I just shouldn't eat and that's just absolutely not true. 00:12:37.000 --> 00:12:45.000 We want you to get all that energy that you need so that you can. So your body can heal and you can feel better. 00:12:45.000 --> 00:12:46.000 And then obviously Hydration, giving in as much hydration as you can while you're sick. 00:12:46.000 --> 00:12:56.000 Can just make all the difference. And I know it sounds like. I'm in mom mode right now. 00:12:56.000 --> 00:13:05.000 I guess I kind of am but you know making sure that you're hydrated when you're sick can really just take your recovery level up to. 00:13:05.000 --> 00:13:11.000 Up a notch because our body needs a hydration and a more dehydrate. It makes us feel even worse. 00:13:11.000 --> 00:13:18.000 It makes our appetite worse. So really working on that can be a game changer too. 00:13:18.000 --> 00:13:24.000 So if anybody wants to share like maybe some like little tips that you have for when you're not feeling great, you have like. 00:13:24.000 --> 00:13:32.000 A recipe that you like to that you like to have when you're sick or maybe there's like. 00:13:32.000 --> 00:13:36.000 Broth or any like little tips or tricks that you like to do while you're sick that can make you feel better or at least a little more comforted. 00:13:36.000 --> 00:13:46.000 I would love to hear them or read them if you put them in the chat. So feel free to throw those in there. 00:13:46.000 --> 00:13:53.000 Maybe we will revisit after we answer a few questions. But I do want to jump in because we have quite a few questions. 00:13:53.000 --> 00:14:05.000 And y'all submitted some really long questions today or this week. And I wanna make sure I can get to them all so I did condense them down a little bit. 00:14:05.000 --> 00:14:11.000 I can then send some of the questions just because a few of them were pretty long. And it felt like I was probably gonna be reading the question longer than it would take me to answer the question. 00:14:11.000 --> 00:14:27.000 So if I try to capture the essence of the question, if you feel like I didn't really get what you were trying to ask and please feel free, let me know in the chat or. 00:14:27.000 --> 00:14:34.000 Submit again and Let me know, maybe clarify on something that you would really like me to hit or again. 00:14:34.000 --> 00:14:44.000 Throw it in the Facebook group and I can enter there too. Okay, so let's jump in. 00:14:44.000 --> 00:14:52.000 Okay, our first question, let me share. 00:14:52.000 --> 00:15:01.000 And scooch, okay. Question number one. Okay, I am gonna read this full question here. 00:15:01.000 --> 00:15:02.000 Even though I can test it on the screen. I've been making progress with my relationship with food. 00:15:02.000 --> 00:15:10.000 Even prior to joining, I find myself being triggered by my son. He's 10 years old. 00:15:10.000 --> 00:15:23.000 Snapping habits. I have a shelf of free Access snacks like pretzels, goldfish, popcorn, but I do keep some quote-unquote higher value snacks away so that I have them for their lunches between paychecks. 00:15:23.000 --> 00:15:33.000 They can still have these items, but it's not a free for all. The issue I have is my son is ADHD and his medications can throw off his appetite during the day. 00:15:33.000 --> 00:15:41.000 Understanding this, I try to reinforce intuitive eating. Bye having him eat his snack at the table. 00:15:41.000 --> 00:15:47.000 When normally he would take the whole band to the TV and mindlessly eat. I encourage him to listen to his body. 00:15:47.000 --> 00:15:51.000 And how well a snack may be good. 00:15:51.000 --> 00:15:57.000 And while the snack may be good, adding something like a fruit or protein may help them from wanting another snack in 10 min. 00:15:57.000 --> 00:16:03.000 I'm wearing with restricting these items. 2 because it won't. I don't want to create that cycle for him. 00:16:03.000 --> 00:16:13.000 He still refuses to willingly add variety to his snacking, how do I help him and help myself in the process? 00:16:13.000 --> 00:16:23.000 This is a really good question. I can totally see where you're coming from. Well, there's nothing wrong with eating the same snack every day. 00:16:23.000 --> 00:16:30.000 I can see why you want to get him a variety of different foods that can also be beneficial. 00:16:30.000 --> 00:16:38.000 But just like kind of give you, a little bit of comfort there. There's nothing wrong with him having the same snack every day. 00:16:38.000 --> 00:16:49.000 But a few options could be you know rotating the options that you have or giving him the chance to to have a say in what you get for groceries. 00:16:49.000 --> 00:16:54.000 I maybe ask him what snack he would like this week. I'm maybe he'll choose something that you don't have to offer. 00:16:54.000 --> 00:17:05.000 Already, he could switch things up a little bit. But I would definitely continue to offer. Like the protein or the fruit or the fat option with a snack. 00:17:05.000 --> 00:17:18.000 Even if he continuously says no This way he knows that it's always an option and you know it's always kind of in his mind that these things can help them to feel full a little bit longer. 00:17:18.000 --> 00:17:33.000 So I think what you were doing is really really great and I would just keep in mind that you know we don't always want a perfectly valid snack either sometimes just a bag of gold fish sounds delicious and that's what's gonna satisfy you. 00:17:33.000 --> 00:17:40.000 But like I said, I would continue offering those things. And I. 00:17:40.000 --> 00:17:47.000 I would also maybe, you know, ask him, give him an option of what he wants to pair his. 00:17:47.000 --> 00:17:56.000 His, movie is Goldfish with, you'll say, do you, would you rather have an apple or a cheese stick with your with your goldfish crackers? 00:17:56.000 --> 00:18:02.000 And kind of give him a choice if he says, either, that's totally fine, but he knows that he has a choice. 00:18:02.000 --> 00:18:08.000 And he can choose between 2 different things instead of maybe just saying, well, we're supposed to have. 00:18:08.000 --> 00:18:15.000 An apple or some protein or something with our snacks, you can kind of just give him the options. 00:18:15.000 --> 00:18:16.000 And it's always okay to just say, you know, that's not on the menu right now. 00:18:16.000 --> 00:18:29.000 We can have more pet tomorrow. What else can I get for you to eat? Do you want this food or do you want this food? 00:18:29.000 --> 00:18:43.000 Yeah, so I think I really do think that. You doing really, really great? I think. I'm obviously not a expert on children's nutrition or ADHD children's nutrition. 00:18:43.000 --> 00:18:54.000 We do have the ADHD workshop in the society website and the resource library if that might help because it does help connect ADHD and nutrition together. 00:18:54.000 --> 00:18:56.000 I'm not sure if you see that yet or not. But that might help give you maybe like some tips or something. 00:18:56.000 --> 00:19:21.000 But that's kind of what I would try, you know, giving them. Giving him some options letting him choose maybe seeing if he has you know, something that he wants you to go with a grocery store that's different than what he usually and then of course leaving by example if he sees you eating I'm more balanced snack or a variety of snacks. 00:19:21.000 --> 00:19:26.000 Maybe that's something that he would want to try to. Just ideas. But I hope it was helpful. 00:19:26.000 --> 00:19:40.000 If not again, feel free to check out that video because I think I found that video to be really helpful and I don't have any so I think anybody who does or has a little one that does can find that really helpful. 00:19:40.000 --> 00:19:48.000 Okay, let's move on. 00:19:48.000 --> 00:19:58.000 I am finished finishing up with stage 4 and just recently have found that excuse me. Fuchsius aren't that appealing anymore. 00:19:58.000 --> 00:20:10.000 I get that food will not have as much excitement once we heal because The binge restricts that goal won't be there, but is it normal to just not care for foods that I used to love anymore? 00:20:10.000 --> 00:20:21.000 And I'm also talking about foods from spinach to ice cream. I get excited when I'm cooking them, but when I sit down to eat it, it's just like, just okay now and honestly kind of disappointing. 00:20:21.000 --> 00:20:27.000 Is this how it's supposed to be when making progress with intuitive eating? I'm not complaining because I would take this over the alternative. 00:20:27.000 --> 00:20:41.000 I just want to make sure that this is a normal part of it. So yes, this is a very Very normal not everybody experiences this but it can be a really normal part of your intuitive eating journey A lot of times. 00:20:41.000 --> 00:20:50.000 We, you know, not every meal is going to be like mind willingly delicious. And I don't think that's what you're saying here, but just like a little reminder. 00:20:50.000 --> 00:21:03.000 A lot of times when we're dieting. Food sounds and can even taste so much better because we aren't getting enough of it. 00:21:03.000 --> 00:21:09.000 Our bodies want us to have more so it's going to have those foods taste better. 00:21:09.000 --> 00:21:26.000 For example, I would every other day probably was dining for. A few years. When I first stopped driving, I started intuitive eating, I couldn't even look at fish or teleapia or whatever it was. 00:21:26.000 --> 00:21:34.000 Because not only was I sick of it, but thinking about, you know, thinking about eating that food again that you'd eat for. 00:21:34.000 --> 00:21:48.000 For the last however many years just probably isn't appetizing and those foods that you put on a pedestal just they the specialists have been taken away from it because you can in it whenever you want to now. 00:21:48.000 --> 00:22:00.000 I'm so does it take a little bit of that like specialness from it. But what I would consider is One island maybe try. 00:22:00.000 --> 00:22:06.000 Cooking these foods in a different way. A lot of times that we're just coming out of diving. 00:22:06.000 --> 00:22:14.000 We're used to cooking our foods like we did while we were dining. We really haven't gotten out of that yet. 00:22:14.000 --> 00:22:24.000 So instead of You know, just cooking, maybe like grilling or broiling or whatever it might be beginning before, maybe try. 00:22:24.000 --> 00:22:47.000 You know adding a little bit of butter or sauce or trying different seasonings or even trying like a whole new cultures food going out to restaurants you wouldn't normally go out to research some new recipes to try trying out different foods and like expanding your palette can really help you to find foods that That tastes good to you again, and you can get more excited about these foods. 00:22:47.000 --> 00:23:00.000 This is really perfect timing too because we're doing the new meal challenge in the society. If you haven't seen it yet, our October challenge is called the new meal challenge. 00:23:00.000 --> 00:23:07.000 Where we're all trying new recipes for a meal and we're sharing them. To kind of get us out of any food roads we might be in. 00:23:07.000 --> 00:23:13.000 And get us to try new things and getting a better variety in our diet. So that's what I would recommend trying new ways to cook your food. 00:23:13.000 --> 00:23:19.000 New ways to enjoy even just adding like a sprinkle of cheese, addressing a condiment, something like that. 00:23:19.000 --> 00:23:30.000 To help it. You'll give a little bit of a different taste than what you've been used to. 00:23:30.000 --> 00:23:39.000 And even just trying new foods altogether. Okay, next up. 00:23:39.000 --> 00:23:47.000 Okay, I'm still confused on bouncing meals. How do you know if something counts as a protein fat or carb? 00:23:47.000 --> 00:23:56.000 If you look at a label, is it whatever has the highest amount? Take for example peanut butter. 00:23:56.000 --> 00:23:57.000 I've heard it can be counted as a protein or a fat. Can you help simplify this for me? 00:23:57.000 --> 00:24:03.000 Or a fat? Can you help simplify this for me so I can wrap my head around it? 00:24:03.000 --> 00:24:23.000 Okay, good question. So food isn't always going to fit into just one category. Food. Food has multiple macronutrients as we know right like you said peanut butter has protein and fat in it So it can be a source of fat and a source of protein. 00:24:23.000 --> 00:24:33.000 But what we want to kind of tune into is, is this amount of protein going to help me? Feel full and satisfied after my meal is over. 00:24:33.000 --> 00:24:46.000 So when it comes to something like peanut butter. The fat source might be enough. But if you're if at the end of your year you're still like kind of hungry or you're hungry soon after email is over that can be a good sign that you might need a little bit of protein. 00:24:46.000 --> 00:24:56.000 A bit more protein. So let's say you have a piece of toast with peanut butter on him. 00:24:56.000 --> 00:25:02.000 You have your car with that and a protein, right? You have your bread. And your peanut butter that has both. 00:25:02.000 --> 00:25:12.000 So if you have that and then an hour later you're hungry again that can be a good sign that you could have used a little more protein in there to help keep you forward a little bit longer. 00:25:12.000 --> 00:25:19.000 Sometimes that might be the perfect snack for you if you only have an hour or so until your next meal, that's the perfect snack. 00:25:19.000 --> 00:25:31.000 So there really isn't like a perfect one size fits all answer to this. Because everybody's gonna feel differently after eating different amounts of certain macro nutrients. 00:25:31.000 --> 00:25:39.000 So I hope that makes sense. So the amount of carpent protein that you're eating is going to differ. 00:25:39.000 --> 00:25:56.000 On how it makes you feel compared to somebody else. So in the. Stage 3 video one work book there is like a list of the different macronutrients and examples of those you can also even Google a lot of these things. 00:25:56.000 --> 00:26:02.000 I wouldn't usually suggest googling things about nutrition because it can confuse you even more. 00:26:02.000 --> 00:26:09.000 But if you just, you know, ask, is this considered a, a protein or car? It's usually pretty reliable. 00:26:09.000 --> 00:26:18.000 So yeah, that's what I would. I would recommend just really tune in turn in to see if this is enough protein. 00:26:18.000 --> 00:26:25.000 Does this flick out enough that? Do I feel sluggish afterwards? Should I have had a little bit more carbs in there? 00:26:25.000 --> 00:26:33.000 Whatever you Whatever you feel, it's gonna be a little bit different for everybody. I know it's kind of an annoying answer. 00:26:33.000 --> 00:26:53.000 But again, check out that workbook and kind of go off of there kind of find foods that are similar to the ones that you see on there and they likely fit into those categories and then When you're eating these things, take no, even if it's just in your in your head how this meal is making you feel, how long is he being full, how satisfied do you feel afterwards? 00:26:53.000 --> 00:27:00.000 And is there anything that you would want to tweak a little bit for the next sudden you enjoy this food? 00:27:00.000 --> 00:27:04.000 All right. 00:27:04.000 --> 00:27:11.000 Next, this is one that I kind of broke down a little bit shorter. 00:27:11.000 --> 00:27:27.000 Okay, so this is a 2 part question. One part is that I option get a really strong urge to eat after meal even after I physically feel full and though that meal that tasted really good it particularly happens with sweet things. 00:27:27.000 --> 00:27:32.000 If I ignore it around 10 to 15 min, it later stops. So we'll talk about that piece first. 00:27:32.000 --> 00:27:45.000 So if you're, if you're still feeling hungry right after a meal. This can happen if you are really, really hungry before a meal. 00:27:45.000 --> 00:27:53.000 If you're too hungry before you start eating, it can like take a while for your body to register that you're feeling full or satisfied. 00:27:53.000 --> 00:27:59.000 So that can be why it takes 10 to 15 min for these feelings to kind of diminish or go away. 00:27:59.000 --> 00:28:14.000 If Yeah, so I would kind of work on. Noticing earlier signs of hunger or maybe checking in a little sooner to see if you can feel any signs of hunger. 00:28:14.000 --> 00:28:18.000 If you're waiting until like your, your belly is growling, sometimes that's a later sign of hunger. 00:28:18.000 --> 00:28:37.000 So maybe. If you usually have this snack. At the same time every day maybe check in a half hour earlier and see how you're feeling see if this is if it helps to eat a little bit sooner, so you're not super hungry when you go into it and then you can really feel those. 00:28:37.000 --> 00:28:43.000 As you're eating in your body doesn't have. Doesn't have to play catch up as you're eating. 00:28:43.000 --> 00:28:51.000 Okay. Okay, next portion of the question. The other part is most of the time after I eat. 00:28:51.000 --> 00:28:59.000 Ranging from right after to 30 min after I get really tired and have headaches and court palpitations that last one to 3 h. 00:28:59.000 --> 00:29:18.000 I also get acid reflux in grade symptoms. I also think a lot of my binges have been caused by this feeling because if I eat very large amount of food, I actually get a lot of energy and feel good for a while, but the weird symptoms after eating usually show up again in around one to 3 h. 00:29:18.000 --> 00:29:29.000 So it sounds like this might be a dip in your blood sugar. These are typically symptoms of a dipping blood sugar, like the headaches and the heart palpitations. 00:29:29.000 --> 00:29:40.000 I would definitely reach out to your doctor about these things happening because You know, it's not normal, it's not just like a normal part of the tree of eating process to have these symptoms. 00:29:40.000 --> 00:29:51.000 So would we do it to your doctor? And in the meantime, I would even consider keeping with the food, keeping track of like the specific foods and if they made you feel this way. 00:29:51.000 --> 00:30:00.000 You know, how did this specific food make you feel and you know how your body is kind of reacting to the different foods so you can kind of go to your doctor and say these are exactly the foods. 00:30:00.000 --> 00:30:09.000 Is there a correlation? Is it just happening every time you eat? Is it those specific foods or the specific types of foods. 00:30:09.000 --> 00:30:15.000 And really just trying to be as specific as you can when you go to the doctor. So you have all the information that you need. 00:30:15.000 --> 00:30:26.000 For them to help you know the best they can. So that's what I would that's what I would recommend for right now and of course if things continue. 00:30:26.000 --> 00:30:37.000 Or if you need some more support, we're right here. With yeah. Okay. 00:30:37.000 --> 00:30:52.000 Okay. Okay. So, okay, sure in this one too you guys are really, you know, nice and long questions with it, which I love because I love getting all the details and then I can kind of break it down. 00:30:52.000 --> 00:31:00.000 Okay, so in essence this question is that how do I provide general nutrition to myself when this activity falls? 00:31:00.000 --> 00:31:06.000 Right into a regular meal time. I don't really have time to make or eat a full meal at 3 or 4 p. 00:31:06.000 --> 00:31:15.000 M. Snack time, nor would I be hungry for one. I know I should be using practical hunger techniques to make sure I feel nourished enough to exercise during that window. 00:31:15.000 --> 00:31:19.000 And I think I could get my head around eating a peanut barcy and which was something before I go. 00:31:19.000 --> 00:31:31.000 But what about after I'll be hungry but I don't want to eat a meal at 9 pm Okay, so essentially this person is starting to play pick a ball from like 6 to 8 at night. 00:31:31.000 --> 00:31:42.000 That's typically when they have dinner time. So. Is sounds like they know that. Having some practical hunger using the practical hunger here is a good idea and I totally agree. 00:31:42.000 --> 00:31:52.000 It would be very, very useful and having a peanut bar so much before you go play a sport is a great idea that is a good amount of. 00:31:52.000 --> 00:31:56.000 Carbs and a little bit of protein, little bit of fat in there so that's really good. 00:31:56.000 --> 00:32:07.000 And to help give you some energy. Perfect snack. The second thing I would ask is why don't you want to eat a meal at 9 pm. 00:32:07.000 --> 00:32:20.000 I wouldn't hold back just because of the time of day. If you're buying needs to fuel, your body needs the fuel. 00:32:20.000 --> 00:32:26.000 It doesn't matter what time on day it is. But you might also notice that you are. 00:32:26.000 --> 00:32:37.000 As hungry as you would be for. Your dinner because you just have the extra little snacks and maybe you don't need as big of a dinner or as much at 9 p. 00:32:37.000 --> 00:32:45.000 M. As you would as you earlier your earlier dinner time. So maybe just experiment and play around with different things at different times. 00:32:45.000 --> 00:33:00.000 Of the night maybe as soon as you get home we grab something to eat or you grab something on the way home maybe you have a really big meal, maybe just something smaller, like a smaller snack or something or a bar or something like that might feel best. 00:33:00.000 --> 00:33:16.000 And then also taking out how it might affect your sleep. And these things. You know, switching up these things can kind of take a little bit of time to transition, but overall, are you eating enough before bed or are you waking up hungry during the night? 00:33:16.000 --> 00:33:26.000 Are you eating enough so that? It can sustain you throughout the night would be the biggest deal, especially if you were just exercising for about 2 h before that. 00:33:26.000 --> 00:33:37.000 I would definitely take that into consideration when you're choosing your your after pickle ball. Snack or meal. 00:33:37.000 --> 00:33:40.000 Excuse me. So I would look a little bit deeper and why you don't want to eat at 9 pm. 00:33:40.000 --> 00:33:50.000 Are there any food rules lying in there or is it essentially like you know, does that make you feel good? 00:33:50.000 --> 00:34:02.000 What is it if you remember not making you feel good then Try something different, maybe try different, like I said, different types of food or different combinations of food to see what does feel good. 00:34:02.000 --> 00:34:08.000 Even if it's a small snack, it's better than not having anything before bed if you're hungry. 00:34:08.000 --> 00:34:14.000 So just something to keep in mind. Alright, next question. Sorry, trying to move on. Move along. 00:34:14.000 --> 00:34:24.000 When I get hungry, I tend to overeat. Even if I'm just hungry for a snack before dinner, I overeat, I'm not hungry for dinner. 00:34:24.000 --> 00:34:31.000 How do I find a balance so I'm not overly hungry but not overly full? I mean, this is the perfect example of. 00:34:31.000 --> 00:34:50.000 Practical hunger again. So if you feel like you are. Over eating it's Usually because either one you You probably felt restricted in some way, so either overall you're not needing enough throughout the day or you might be waiting a little bit too long to eat that snack. 00:34:50.000 --> 00:35:02.000 So maybe tune in a little bit earlier in the day, whether it's a half hour or an hour and kind of see where your hunger level is at and try to have something before you get super hungry before you start feeling those. 00:35:02.000 --> 00:35:11.000 Those later signs of hunger. And catching it before you get too hungry so you feel more in control while you're having your snack. 00:35:11.000 --> 00:35:18.000 And then once dinner time comes around you'll be nice and hungry for dinner as well. You can also. 00:35:18.000 --> 00:35:32.000 Wait you're offering yourself if it's if it's something, if you know it's only gonna be an hour or 2 before, dinner, then maybe you just offer yourself like an apple of peanut butter or a piece of toast with. 00:35:32.000 --> 00:35:46.000 Hi, whatever feels good for you. Instead of, going really deep into a lot of car, a protein, in fact, getting like a whole meal, maybe just having something small and then adjusting if you need to. 00:35:46.000 --> 00:35:58.000 Yeah. So yeah, time to tune in a little bit earlier to see if you are, you know, just waiting, maybe a little bit too long to eat. 00:35:58.000 --> 00:36:12.000 That would be my guess. That's really what my gut is saying with this one. To a little bit earlier, so you're, you're starting to eat at those earlier signs of hunger, so you're not feeling totally ravenous when you get to your song time. 00:36:12.000 --> 00:36:15.000 Okay, next up. I even part of the society for a few months now and I'm in stage 4. 00:36:15.000 --> 00:36:25.000 So far I feel like I've made a lot of progress in allowing myself to eat respecting my biological drive to eat. 00:36:25.000 --> 00:36:32.000 And quieting thoughts about good, bad foods and food rules. The main thing I'm struggling with right now is protein at meals. 00:36:32.000 --> 00:36:43.000 If like that's just become a new food rule for me. I don't like a lot of proteins that much and there's only so much cottage cheese I can add to my meals without getting sick of that too. 00:36:43.000 --> 00:36:50.000 For example, yesterday I had fresh bread with avocado for breakfast. Days are great, but I don't think there's any protein in there. 00:36:50.000 --> 00:36:54.000 Many of my meals are great with carbs and fats and I eat plenty of fruit and vegetables. 00:36:54.000 --> 00:36:59.000 It's just the protein where I get stuck. So a good thing to remember is that these are just guidelines for you to follow. 00:36:59.000 --> 00:37:11.000 You don't have to get a kind of protein at every single meal. But It can help with. 00:37:11.000 --> 00:37:20.000 Or without feeling full and satisfied with your meals. So incorporating it can be really helpful, but you don't it doesn't have to feel like a rule where you have to get it. 00:37:20.000 --> 00:37:32.000 Every single millon sack every single day. So give yourself a little bit of grace there. And then I would maybe like brainstorm a list of protein foods that you like. 00:37:32.000 --> 00:37:44.000 And I would try to get out of the box here. Sometimes we just come out of. We get out of diving our brains kind of stuck on like Go listless chicken breast. 00:37:44.000 --> 00:37:55.000 Telapia, like. Tofu or you know like very lean types of meat and sometimes those really aren't the tastiest. 00:37:55.000 --> 00:38:14.000 So finding different ways to prepare your protein foods. Like even in like a casserole or different like deep frying is totally okay way too to eat your food or just pan frying, using different spices. 00:38:14.000 --> 00:38:28.000 You can add, you can cook with butter or oil instead of just using a spray. That was something that had really helped me with, even adding cheeses or sauces or condiments to help them taste better. 00:38:28.000 --> 00:38:48.000 We don't just have to be eating like. B, that's chicken breast with every meal or like you said cottage cheese and then of course you can always use like a protein bar or like protein patterns in the smoothie or something like that if nothing else really sounds good. 00:38:48.000 --> 00:38:54.000 And, but like I said, you don't have to get a huge source of protein every single meal. 00:38:54.000 --> 00:39:02.000 And if you're feeling burnout on protein, that's totally fine. Take a break. We all get to those places where certain foods don't. 00:39:02.000 --> 00:39:16.000 Feel that great or don't even sound good. You know, I want to eat them. So that's, what I would do, make that list brainstorm, maybe even go on Pinterest or Google and see if you can find some of my recipes. 00:39:16.000 --> 00:39:20.000 Try new things, try to find different ways to enjoy different types of protein, maybe even go like the plant route. 00:39:20.000 --> 00:39:38.000 If you're sick of like, the chicken and all those meats. Maybe try tofu or beans or legumes or anything like that that might sound a little bit tasty to you. 00:39:38.000 --> 00:39:40.000 So. Yeah, I hope that. I hope that was helpful. I think that's our last question for today. 00:39:40.000 --> 00:39:46.000 We're kind of getting really close. But I just wanna say how grateful I am for you guys. 00:39:46.000 --> 00:39:58.000 And how beautiful this community is. And thank you so much for bearing with me today with my voice and all of that. So thank you all for joining. 00:39:58.000 --> 00:40:01.000 A can't like to see you in the Facebook group. And I'll see you next week. 00:40:01.000 --> 00:40:21.000 Have a great week.