173. Group Coaching November 1st

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 15:32 - My husband is trying to lose weight, and it triggers me anytime he doesn't eat when I do, skips meals, or eats what seems like less than what I eat. How can I overcome feeling the need to compare what I eat to what he eats? 21:41 - 1. How do I get over the fear of dairy (we hear all these horror stories about it inflammation, allergies, etc.) 28:21 - 2. I fell back to my old habits and spoke to a trainer who promised me “a dream body” for the cost of rent. He’s not taking no for an answer now and I feel the pressure to try it 32:13 - how to eat intuitively while battling gut issues?? i get full pretty easily (due to gastroparesis) and a normal amount of food often feels like way too much for my stomach 00:00:13.000 --> 00:00:22.000 Okay, beautiful. Welcome everyone. I'm so happy to be back. I missed everyone so much. 00:00:22.000 --> 00:00:28.000 I miss being here. If you also have been here, I've kind of missed the last, I think last 2 weeks. 00:00:28.000 --> 00:00:35.000 Either I've been ill sick or my son has been sick, so I couldn't really, you know. 00:00:35.000 --> 00:00:43.000 Hold these meetings and be. Productive. Well, my son is here. He's a year old, so it would have been a little distracting. 00:00:43.000 --> 00:00:48.000 But I am so happy to be back. And I'm happy to see all your little thumbnail pictures again. 00:00:48.000 --> 00:01:01.000 If you're new here, I'm Nicole. Registered dietitian. I let me fix this. 00:01:01.000 --> 00:01:05.000 I am in the Facebook group. I'm the one who typically answers most of the questions in there. 00:01:05.000 --> 00:01:16.000 I do the one-on-one coaching as well as obviously these calls. So, again, if you're new. 00:01:16.000 --> 00:01:26.000 Look, so happy you're here. And if you're returning, also, so if you're new, I would love it if you would put it in the chat. 00:01:26.000 --> 00:01:31.000 You are kind of where you're from. Just, so we can say hi, welcome. 00:01:31.000 --> 00:01:59.000 So typically how these calls go first, we will Through, well, chat about our wins and working on and then we will go over kind of a topic like a group coaching topic that you know I can kind of explain something in a little bit deeper than what we typically go into if you submit like a Facebook question or something like that and then I'll dig deep into the questions that you've all submitted. 00:01:59.000 --> 00:02:13.000 So that's how the sessions get to go today. So if you have any wins that you would like to share, I would love if you could throw it in the chat. 00:02:13.000 --> 00:02:22.000 So what we do is we do winds and working on as the first little section here of our call. 00:02:22.000 --> 00:02:32.000 And, obviously the winds are something that you feel good about. Throughout the past week something that You want to continue doing over the next few weeks. 00:02:32.000 --> 00:02:49.000 Something you feel good about, it could be anything from, you know, joining the society to, you know, completing maybe a stage or maybe you're working on your hunger and fullest hues and you've had like some light bulb moments or you know whatever it might be. 00:02:49.000 --> 00:02:57.000 If you want to share I would be so happy to. To read those and we can chat about them. 00:02:57.000 --> 00:03:06.000 Because when we accomplish things and we don't acknowledge them or You know, just take a minute to kind of celebrate ourselves. 00:03:06.000 --> 00:03:11.000 It could make the journey feel that much harder and that much longer. 00:03:11.000 --> 00:03:17.000 So I always like to celebrate every little thing even if it feels teeny tiny celebrate it because it's a step further than you were before. 00:03:17.000 --> 00:03:31.000 And that's something that is worth celebrating. And then, after we talk about our wins, then we'll do working on. 00:03:31.000 --> 00:03:35.000 Excuse me. So. 00:03:35.000 --> 00:03:58.000 Working on or something that we want to maybe change up for the next week or Something you want to start working on in the upcoming weeks and you want to kind of stay accountable or you just wanna share it so you can feel more empowered and you want to have us backing you up and you can always post in the Facebook group and things like that too. 00:03:58.000 --> 00:04:11.000 So share as many as you want. So we can chat about it. One of my wins for the past week or even the past few weeks since I haven't been here. 00:04:11.000 --> 00:04:41.000 Is that even though I was sick I still did my best to prioritize. Getting enough fuel a lot of times when I'm not feeling great I will you know kind of put my My needs on the back burner, especially since I've had my son, you know, obviously he kind of comes first most of the time so It can be really easy for me to just like not eat sometimes or if I'm not, you 00:04:41.000 --> 00:04:47.000 know, my sickness is kind of taking over my appetite. It's easy for me to just forget to eat or. 00:04:47.000 --> 00:04:55.000 You know, not get enough to eat and I feel like I did. Much better job than I usually do with making sure that I I feel my body. 00:04:55.000 --> 00:05:04.000 Oh, Rochelle, her win is Let me scroll up all of this. I win but also sad in a way. 00:05:04.000 --> 00:05:05.000 This will be my last car for show. I finished stage 5 last week. I'm feeling pretty good. 00:05:05.000 --> 00:05:17.000 So as my year is up, I'll be leaving and going on my own but still setting support from a far for everyone you got this. 00:05:17.000 --> 00:05:26.000 For sure we are going to miss you. Oh my gosh, where do I see so much? Can't believe your year it's gonna be up already. 00:05:26.000 --> 00:05:38.000 That is absolutely bananas. But I am so freaking happy for you. You have worked so hard over the last year and I can imagine all the wins that you share in this group and that you've experienced on your own throughout the last year. 00:05:38.000 --> 00:05:49.000 So I really hope that you are just. So proud of yourself because you've absolutely, absolutely are in that. 00:05:49.000 --> 00:05:57.000 Shannon says, hi, I'm Shannon and you to the group. Welcome. I'm 23 from Houston, Texas. 00:05:57.000 --> 00:06:05.000 Fun and full. And the full time at one is professional. Just started to stage 2. My win this week is ordering things off the menu. 00:06:05.000 --> 00:06:13.000 I'm normally, but I'm gravitate, gravitate away from and not changing to be sugar free local option. 00:06:13.000 --> 00:06:18.000 I was also able to eat just like anyone else with minimal thoughts overthinking every choice I made. 00:06:18.000 --> 00:06:25.000 Oh, those are some wind shannon, especially if we're just starting. That's incredible. 00:06:25.000 --> 00:06:37.000 Being able to. Or what actually sounds good is such a big deal. Because I feel like at least in my experience when I was going to restaurants or just going out with my friends or whatever it might be. 00:06:37.000 --> 00:06:53.000 I was just ordering the salad every single time. Then you leave the restaurant and you're still thinking about food and that's all you can think about the whole time because you know you're just not satisfied you didn't get what sounded good or what you wanted. 00:06:53.000 --> 00:07:00.000 But I am so happy that you were able to do that guilt free and then you just were thinking about food the whole time. 00:07:00.000 --> 00:07:14.000 T is amazing. Shelley went to a new dermatologist today. Prepped myself to questions why they need a way but they didn't even ask for it proud of myself for being ready to question it. 00:07:14.000 --> 00:07:28.000 That's amazing. Being prepared is never a bad thing. If you want to go on feeling confident and reassured knowing what you're going to say I'm with you I love being the most prepared as as I possibly can be. 00:07:28.000 --> 00:07:34.000 So good for you. You should be proud of yourself. That's a big deal. You're standing up for yourself. 00:07:34.000 --> 00:07:40.000 That's amazing. April, how many April? I'm from Arizona. Welcome. 00:07:40.000 --> 00:07:47.000 You're new today today. Today's your first day. How exciting. So happy to have you here. 00:07:47.000 --> 00:07:48.000 I walk up this morning just finished with hitting myself and my body and I'm ready to ditch diets forever. 00:07:48.000 --> 00:08:00.000 And I'm ready to ditch diets forever. Nothing I want more than just to love myself into a healthy life, and I think I want more than just to ditch diets forever. 00:08:00.000 --> 00:08:05.000 Nothing I want more than just to live myself into a healthy life, mind body. Incredible. I'm so, so happier here because I think You are going to feel so supported in all of those goals. 00:08:05.000 --> 00:08:21.000 That's why we're here. That's why we want to help support you and everyone in the Facebook group is going to be an incredible sport to you as well because we're all going through it. 00:08:21.000 --> 00:08:30.000 We've kind of all been there so we know how it is and you don't have to feel alone because we've been there. 00:08:30.000 --> 00:08:46.000 So that's amazing. Thank you all for sharing these. And I guess we can just jump into our topic for today, which is I So a few of the questions that were submitted today. 00:08:46.000 --> 00:08:57.000 We're going to talk about a food and new journal. And I wanted to address it beforehand because You know, nobody wants to hear this explanation more than once. 00:08:57.000 --> 00:09:02.000 And there's a few in the question, so I figured I would just talk about it. 00:09:02.000 --> 00:09:11.000 Before we even jump in so that you kinda know what I'm talking about before we even talk about the questions. 00:09:11.000 --> 00:09:20.000 So with the food and mood room. As most of you know, And we talk about this all the time in the society. 00:09:20.000 --> 00:09:32.000 Nutrition is extremely individualized to each person. Very seldomly or really ever is their piece of nutrition advice that works for every single person out there. 00:09:32.000 --> 00:09:43.000 That is incredibly rare if ever. So to, you know. Expect for someone that you see online or even a doctor. 00:09:43.000 --> 00:09:53.000 Or anyone to just say, you know, eliminate this food or you should be eating this food every day is extremely generalized and it's not going to work for every single person. 00:09:53.000 --> 00:10:06.000 So if you get into those situations you hear those things and it's something that you think might help you it might help you to feel better in your body or help you feel more fueled or whatever it might be, then it's absolutely something that you can try out. 00:10:06.000 --> 00:10:18.000 You can try out any of these things that you would like to. Especially while eating and eating intuitively that's what it's all about is finding what makes you feel your best. 00:10:18.000 --> 00:10:38.000 So with that. I always like to recommend a food and mood journal. And now this is for someone who you know, if you are kind of just coming off of, you know, tracking your food or you're not feeling comfortable with You know, like seeing your food like written down. 00:10:38.000 --> 00:10:50.000 Then it might not be a good place for you mentally, but I will say we're not keeping track of how much we do A, we're not talking about, you know, macronutrients, micronutrients. 00:10:50.000 --> 00:11:00.000 Calories, anything like that. We're not keeping track of any of those things. It's quite literally just what you ate and then how you felt either before or after or both. 00:11:00.000 --> 00:11:07.000 Or even during and that's really it. You have to keep track of really anything else. 00:11:07.000 --> 00:11:24.000 But. For example, Let's say that you had, so you have like a protein smoothie, you had a bunch of fruit, some milk, protein cater in there, maybe some peanut butter. 00:11:24.000 --> 00:11:37.000 She or something like that and it was delicious but afterwards you didn't feel the greatest. So instead of saying, oh, I don't feel great, maybe, you know, I'm just never gonna have. 00:11:37.000 --> 00:11:43.000 That protein smoothie ever again. So instead of doing that, we can kind of take a deeper look at it and think. 00:11:43.000 --> 00:11:52.000 What in that smoothie could be making me feel not so great? Maybe it was, you know, a lot more fiber than what I'm used to in one setting. 00:11:52.000 --> 00:12:02.000 So maybe next time I'll add. A little bit less fruit or maybe you know less of those seeds next time and just kind of see how it feels. 00:12:02.000 --> 00:12:10.000 Maybe you know you might have a slight intolerance to male or dairy or whatever it is and maybe you can replace it with water or orange juice or something like that next time and see how it feels. 00:12:10.000 --> 00:12:26.000 And kind of just working your way around foods to see if it can make a difference in experimenting with different foods and ingredients in that way. 00:12:26.000 --> 00:12:33.000 Not you're not judging yourself. You're not going into this thing. I'm never going to eat these foods ever again. 00:12:33.000 --> 00:12:39.000 But it's just seeing what foods. Don't make you feel great what foods make you feel good. 00:12:39.000 --> 00:12:46.000 And using that information, not, judgmentally to make food decisions in the future to benefit you. 00:12:46.000 --> 00:12:53.000 So you're kind of collecting this data from the meals that you're eating in the snacks that you're eating. 00:12:53.000 --> 00:13:09.000 And you're using it to. Make more educated food. And like I said, it's not for everyone if you don't feel like you're in a head space where you can, you know, handle this much data once that's more than okay. 00:13:09.000 --> 00:13:15.000 And it's not something you have to do for every single meal or every, you know, every time you eat. 00:13:15.000 --> 00:13:22.000 Definitely not, but like I said in situations where you know something didn't feel good and you kind of want to get to the bottom of it. 00:13:22.000 --> 00:13:38.000 This can be a great way to do it without feeling restricted. Because even if something let's say you had that smoothie and you figured out that you know that protein pattern that you put in there maybe just made you feel bloated so it didn't make you feel your best. 00:13:38.000 --> 00:13:45.000 That doesn't mean you can never have protein powder ever again in your whole life. It just means maybe next time I'll add a little bit less. 00:13:45.000 --> 00:13:54.000 Maybe, you know, I just use it as a last resort. So if I'm really needing some protein for some reason and that's really my only option I can use it. 00:13:54.000 --> 00:14:05.000 Instead of it being the first thing that you go to every single day. And then also on the flip side, doesn't mean that I had this protein smoothie and I felt great, it was so refreshing. 00:14:05.000 --> 00:14:13.000 I need to have that every single day for breakfast. It doesn't mean that either because that's when, you know, maybe we get tired of that food or it just kind of becomes a habit or we feel forced to eat that food every day. 00:14:13.000 --> 00:14:23.000 When we really don't need to in order to be healthier to feel good. There are so many options out there that we can be. 00:14:23.000 --> 00:14:35.000 That we can be using to our benefit. So I hope that helped with. We kind of explaining what a food mood journal is, so we jump into these questions. 00:14:35.000 --> 00:14:43.000 It can help kind of explain what I'm talking about just a little bit better. 00:14:43.000 --> 00:14:51.000 Okay, so let's jump in. Let's get into these questions. So there's just a few questions. 00:14:51.000 --> 00:14:53.000 If we have some extra time, feel free to throw a question in the the chat and we can talk about it. 00:14:53.000 --> 00:15:11.000 If we have a few extra minutes at the end. Let me start sharing my screen. 00:15:11.000 --> 00:15:21.000 You can see the questions here, scoot over. 00:15:21.000 --> 00:15:24.000 Okay, beautiful. 00:15:24.000 --> 00:15:32.000 The screen, not myself, I wasn't saying that. I just know I'm glad this is working that well. 00:15:32.000 --> 00:15:36.000 Okay, so the first question we have here is my husband is trying to lose weight and it triggers me anytime he doesn't eat when I do. 00:15:36.000 --> 00:15:46.000 He skips meals or eats what seems like less than what I eat. He's 6 2 and I'm 5 foot for reference. 00:15:46.000 --> 00:15:56.000 I have this idea in my head that I need significantly less food than he does. How can I overcome feeling the need to prepare to compare what I eat? 00:15:56.000 --> 00:16:02.000 To where he is. Okay. This is such a great question. 00:16:02.000 --> 00:16:09.000 It is so relatable. I can totally relate to this. When I first started intuitive eating. 00:16:09.000 --> 00:16:24.000 I was probably eating just as much or more than what my partner was eating as well and it felt so odd because It had always just been a rule for me, you know, I would see what he ate and I made sure that I ate less. 00:16:24.000 --> 00:16:35.000 And it really just, you know, it wasn't a big part of my decision making because I was always just eating the least amount as I possibly could and he wasn't. 00:16:35.000 --> 00:16:47.000 So what I started eating and I was actually feeling my body in a way that felt good. I noticed that, you know, I'm eating just as much as my husband, if not more than sometimes. 00:16:47.000 --> 00:16:56.000 And it also took me, you know, a minute to kind of get over that. It's just like any other food role that we chat about. 00:16:56.000 --> 00:17:05.000 It's the brain rewiring and kind of thinking about it in a different way. We all have different needs at different times. 00:17:05.000 --> 00:17:13.000 And you said that your husband is trying to lose weight. So he's likely trying to skip in any way that he possibly can. 00:17:13.000 --> 00:17:19.000 He's probably, you know, I'm not sure what he's going after or what his goals are, whatever it is. 00:17:19.000 --> 00:17:30.000 But he's intentionally eating less to lose weight and you're not. So whether he's, you know, 7 feet tall or you're 4 feet tall or whatever it might be. 00:17:30.000 --> 00:17:32.000 You're going to have different needs and you both have different goals so it makes sense that you're going to be eating differently. 00:17:32.000 --> 00:17:46.000 It's nothing to feel bad about and it's nothing, it doesn't mean that you're doing something wrong or that you're eating quote unquote too much. 00:17:46.000 --> 00:17:49.000 We all have different metabolisms. We know that only diet, our metabolism can slow down. 00:17:49.000 --> 00:18:01.000 So, you know, maybe he's doing something like that. Maybe he. Maybe he's skipping meals. 00:18:01.000 --> 00:18:06.000 Maybe he doesn't feel good about these things. Maybe his body isn't feeling good because of these things. 00:18:06.000 --> 00:18:14.000 You know, we never know, I know he's your husband and you know, maybe you share everything, but maybe he's not feeling great or. 00:18:14.000 --> 00:18:33.000 Yeah, you don't really know what's going on behind the scenes and I think this is so true with Anybody that you're comparing yourself to, especially even you don't know what they had for a snack earlier or you know are they getting up in the night and you know are they getting up in the night and eating then are they are they getting up in the night and eating then are they are they not feeling in control around 00:18:33.000 --> 00:18:44.000 food. We don't really know what's going on. And you know, even if we did, it doesn't really matter because our metabolisms are so different, our bodies are going through. 00:18:44.000 --> 00:19:00.000 So many different things at different times, especially being You know, different sexes. Women have. Like different processes and hormones that affect the way that we eat in the foods that we need in order to feel. 00:19:00.000 --> 00:19:20.000 Fuel in order to have enough energy and nutrients to make it through the day. So comparing to Anyone especially someone of a different Sex can isn't doesn't really make a lot of sense because our needs are incredibly, incredibly. 00:19:20.000 --> 00:19:31.000 Different. So I hope that helps and maybe just kind of seeing it as you are refueling right now you're feeling your body the best way you know how and he's kind of eating less in order to weigh less. 00:19:31.000 --> 00:19:46.000 Like you've done in the past and you know how that makes you feel. There's a reason why you're eating intuitively right now or on your way to eating to the right now. 00:19:46.000 --> 00:19:58.000 In Just reminding yourself of that will probably be helpful. I know it was helpful for me. And again, using those brain rewiring techniques. 00:19:58.000 --> 00:20:10.000 Are gonna be really helpful because like I said, it's just like a food pool. Or any type of like restrictions that you've had in the past or thoughts about who you've had in the past. 00:20:10.000 --> 00:20:21.000 It's gonna take some time to rewire your brain about it so when you have those negative thoughts of oh, I shouldn't be eating and he's not eating, he's taller than me, he should be eating more than me. 00:20:21.000 --> 00:20:45.000 Kind of try to acknowledge that. And recognize that it's a tight culture talk, a diet culture thought, and you know, it's not serving you right now and the truth is if you're hungry your body needs fuel if you're having a craving you know it's only going to work against you if you don't think it through and you don't try to understand if it's the best thing for 00:20:45.000 --> 00:20:56.000 you right now. Considering what he's eating or what he's choosing to eat and making that be what you eat Okay, so I hope that was helpful. 00:20:56.000 --> 00:21:09.000 I feel like I kind of went down a little bit. That's kind of my thought process through it and kind of how I got through it and I think that's That's kind of the best way to go about it is rewiring those thoughts. 00:21:09.000 --> 00:21:19.000 And you know affirming that if you're hungry, your body needs fuel. Regardless of if somebody else needs full fuel right then or not. 00:21:19.000 --> 00:21:31.000 Okay, let's go on to our next question. 00:21:31.000 --> 00:21:35.000 Okay. 00:21:35.000 --> 00:21:41.000 Next question. This is a 2 little harder, obviously. So let's check it out. We'll do it one by one. 00:21:41.000 --> 00:21:50.000 How do I get over the fear? We hear all these horror stories about information, allergies, etc. 00:21:50.000 --> 00:21:59.000 So I am going to get to this person probably hasn't gotten to isn't in stage 4 yet where they're working on food rules. 00:21:59.000 --> 00:22:06.000 Excuse me. And that's okay. We can, we can still work our way through this. 00:22:06.000 --> 00:22:36.000 So when We hear something we hear some type of nutrition quote unquote advice or whatever it might be I always Same suggest that you look at the source that you're getting it from is this coming from a credential professional health professional is it someone who's going to you know make money off of you like siding with them or agreeing with them or or, you know, following their plan or whatever it might 00:22:39.000 --> 00:22:50.000 be. I mean, is there science to back what they're saying? Is her research. That you've looked at and you've reviewed and have noticed. 00:22:50.000 --> 00:22:59.000 And then how are these foods actually making you feel? Are you noticing that these foods are not making you feel well? 00:22:59.000 --> 00:23:06.000 Or is it kind of just the idea that somebody else has kind of talked about and you kind of embodied that. 00:23:06.000 --> 00:23:16.000 So. With this, I always encourage you to still listen to your body and this is where the food journal is going to come in. 00:23:16.000 --> 00:23:32.000 Because we can look at all the research behind something, you know, there isn't. Really supporting research saying that Dairy causes inflammation or Everyone's allergic to dairy, we should be eating dairy. 00:23:32.000 --> 00:23:36.000 But that doesn't 00:23:36.000 --> 00:23:47.000 Mean that an individual has an experience that isn't valid. You know, just because there's not supporting evidence doesn't mean that they're aren't food allergies out there. That's 00:23:47.000 --> 00:23:53.000 Aren't like people who are sensitive to certain things. We're just foods just don't agree with everybody. 00:23:53.000 --> 00:24:00.000 And so that's why those are situations where I would definitely recommend the food. Moo Journal to see. 00:24:00.000 --> 00:24:11.000 Is Dairy actually affecting you the way that you fear it might be? 00:24:11.000 --> 00:24:25.000 Oh, sorry. So again, taking that food, you know, kind of. Reviewing how dairy makes you feel when you eat it. 00:24:25.000 --> 00:24:32.000 This can be like, you can take any of and how you feel before you eat the dairy, how you feel after you eat the dairy. 00:24:32.000 --> 00:24:37.000 Is it actually a physically affecting you or is it more like a mental thing where you've heard that it doesn't make you feel good. 00:24:37.000 --> 00:24:49.000 So, you know, you really just like looking for those symptoms or are you actually feeling, in your stomach, are you do you have an upset stomach? 00:24:49.000 --> 00:25:00.000 Are you feeling like really tired after you eat these things? And just keeping the food mood journal to see to help you make decisions about this in the future. 00:25:00.000 --> 00:25:08.000 So with that being said, just like we talked about the protein smoothie, if you have something with say, Let's do the proteins through the again. 00:25:08.000 --> 00:25:14.000 You had this movie, you don't feel well, you might automatically jump to. The dairy in this makes me not feel good. 00:25:14.000 --> 00:25:27.000 I shouldn't eat there anymore. We can look at it from a different perspective. And think, okay, what are all the possible things that can make me not be feeling? 00:25:27.000 --> 00:25:34.000 Right right now. Is it any of the ingredients like we talked about before? Not feeling well altogether. 00:25:34.000 --> 00:25:37.000 Am I under the weather? 00:25:37.000 --> 00:25:47.000 Where am I at in my cycle? Are there outside factors that are also making me not feel well, maybe stress or anxiety or something like that. 00:25:47.000 --> 00:25:57.000 And really taking all things into consideration when You're trying to figure out if a food is really not making you feel great. 00:25:57.000 --> 00:26:05.000 And then of course, even if you do know it down too, it's definitely the dairy list that isn't making me feel well. 00:26:05.000 --> 00:26:13.000 Then that doesn't automatically mean that you're never allowed to eat dairy ever again. 00:26:13.000 --> 00:26:22.000 Excuse me. It just means that you can use that information to make a decision for yourself in the future. 00:26:22.000 --> 00:26:29.000 So maybe you know that she's doesn't make you feel well. So next time you're at a party that has cheese You absolutely have permission to eat the cheese. 00:26:29.000 --> 00:26:39.000 You have permission not to eat the cheese. You know how the cheese is going to make you feel after you eat it. 00:26:39.000 --> 00:26:44.000 Is it worth it to you to enjoy the cheese now and feel that way? Possibly feel that way later. 00:26:44.000 --> 00:26:59.000 Or do you just want to avoid the cheese? You know, and either decision is absolutely fine. It's 100% your decision and you should feel empowered to make a decision that Feels good for you or that just serves you in that moment. 00:26:59.000 --> 00:27:04.000 Sometimes You know, my husband is lactose intolerant. Sometimes he just wants the ice cream and he deals with it afterwards. 00:27:04.000 --> 00:27:18.000 And I deal with it afterwards. If you know what I mean. And that's his decision to make because he knows he's not going to feel great afterwards, but it's worth it to him. 00:27:18.000 --> 00:27:24.000 He wants to go out with his family and enjoy the ice cream. And maybe we're not doing a whole lot afterwards. 00:27:24.000 --> 00:27:29.000 So he doesn't care if you know he has a stomachache or whatever it might be later. And that's totally okay. 00:27:29.000 --> 00:27:35.000 It's his decision to make and that's kind of the point that I want to make here. 00:27:35.000 --> 00:27:49.000 Just because a food or an ingredient doesn't make you feel your best doesn't mean it's totally off limits and not only does that help you to, you know, still feel empowered to make this decision and to still enjoy these foods sometimes. 00:27:49.000 --> 00:28:02.000 But it also keeps you from feeling restricted when those choices are there. It's not that you're not allowed to have the food, you can never eat that food again, that's going to make you want the food even more and crave those foods even more. 00:28:02.000 --> 00:28:21.000 But if you know you have the choice, then maybe sometimes you'll choose it and you'll be more likely to eat it in amounts that feel good for you than if you totally saw it off and you know, then felt out of control and end up binging or freaking on it in that way. 00:28:21.000 --> 00:28:34.000 Okay, now for the second part of this question. I fell back to my old habits and spoke to a trainer who promised me a quote unquote dream body. 00:28:34.000 --> 00:28:41.000 For the cost of rent. He's not taking no for an answer now and I feel the pressure to try it. 00:28:41.000 --> 00:28:46.000 Okay, let me grab a drink real quick. 00:28:46.000 --> 00:29:03.000 Oh boy, these. Sometimes these situations can be, oh, they can feel. So like you're there's so much pressure to make a decision and You know, try out these programs or whatever it may be. 00:29:03.000 --> 00:29:08.000 So I totally feel you here. I'm definitely been these situations I'm sure we all have. 00:29:08.000 --> 00:29:19.000 Just know that you, you don't owe anybody anything. He came and talked to you, did you say? 00:29:19.000 --> 00:29:29.000 Yeah, he came in talk to you. I talked about it and it's expensive. And you don't need to feel pressured to do anything that you don't want to do. 00:29:29.000 --> 00:29:41.000 If you don't feel comfortable saying something about like, You know, I'm not looking for a dream body or, you know, that's not my goals or whatever it might be. 00:29:41.000 --> 00:29:47.000 If you're not comfortable doing that, you don't have to say anything about your life or your journey or even a reason why you don't want to do it. 00:29:47.000 --> 00:29:59.000 You can just say, I'm not interested anymore. And that's it. You can also just say, I'm not in a financial place where I can do this right now if they're not getting paid, they're not gonna do it. 00:29:59.000 --> 00:30:08.000 They're gonna be fine with not doing it. And if they make you feel guilty for saying no, then that's not the type of environment you want to be in anyways. 00:30:08.000 --> 00:30:14.000 So just let them, let them do their thing, let them be upset if they want to be upset. 00:30:14.000 --> 00:30:24.000 But you don't have to feel pressured to, to do any programs, especially one that sounds like you know isn't going to be great. 00:30:24.000 --> 00:30:34.000 For your mental health or even your physical health. So it sounds like you know that you know it's not the best choice for you and you just don't. 00:30:34.000 --> 00:30:39.000 Really know how to say no excuse me 00:30:39.000 --> 00:30:50.000 Or he's just not taking no for answer. In those, if he's really being If he is really pressuring you and kind of being, like out of hand about it. 00:30:50.000 --> 00:31:05.000 And he's working for someone I would 100% go to someone above him or asked to talk to somebody else about it because that's not that's not cool to pressure anybody and I'm sure that's not what the company wants. 00:31:05.000 --> 00:31:11.000 Trainer to be doing. They don't want them to make people feel uncomfortable to come into the gym. 00:31:11.000 --> 00:31:20.000 So. I hope that's helpful. Do not feel pressured to do. Programs like this. 00:31:20.000 --> 00:31:26.000 And you don't know anybody anything, especially this person, if they're being rude to you or just not taking no for an answer. 00:31:26.000 --> 00:31:34.000 In my opinion, that's Yes, rude if somebody says no, they're not interested. 00:31:34.000 --> 00:31:44.000 You should feel free to to go back to the gym or do it go wherever and just. Not have to worry about them bothering you anymore. 00:31:44.000 --> 00:31:45.000 So help you feel empowered to just say no if they're still not taking it for an answer. 00:31:45.000 --> 00:31:57.000 Go above them, talk to somebody else or you know threatened to cancel your membership or whatever it might be. 00:31:57.000 --> 00:32:13.000 Don't buddy, anything. So. Okay, next question. Okay. 00:32:13.000 --> 00:32:35.000 Alright, how to even totally while babbling the issues. I get full pretty easily due to gases and a normal man of food often feels like way too much for myself. 00:32:35.000 --> 00:32:47.000 Okay, just a little bit of a call. Okay, so great question. First of all, I'm sorry, you're kind of struggling with this. 00:32:47.000 --> 00:32:57.000 That is never fun. I wouldn't suggest that you do anything differently as far as. I'm doing your hunger and fullness in your body queues. 00:32:57.000 --> 00:33:09.000 I would still recommend honoring that and you know, finding your hunger in fullness and Excuse me and kind of. 00:33:09.000 --> 00:33:18.000 Obviously honoring that. But as far as what you choose to, there are some things that we can do like we talked about before with the food mood journal. 00:33:18.000 --> 00:33:27.000 With gases or gut issues. Everybody kind of has different things that can upset them. And can feel differently for them or digest a little bit differently. 00:33:27.000 --> 00:33:40.000 So a food and journal can be really, really helpful. And, like we said, you don't have to talk about. 00:33:40.000 --> 00:33:49.000 You know, calories or macros or anything like that where we are journaling but really just what foods make you feel a certain way if they make you feel good or not so good. 00:33:49.000 --> 00:34:01.000 Or you know whatever it is that you wanna track. You can keep all that information if the, to make those decisions in the future. 00:34:01.000 --> 00:34:07.000 See what feels good for you. And that's really like the biggest thing that I would recommend. 00:34:07.000 --> 00:34:30.000 I wouldn't recommend just eliminating something because like an influencer has like a similar diagnosis like that these things can be like very individualized so I would, just work on you, work on what feels good for you and what and what doesn't and use the food paternal to your benefit. 00:34:30.000 --> 00:34:41.000 We also have a really great gut health and intuitive eating workshop. 00:34:41.000 --> 00:34:53.000 In the resource library. So I highly recommend checking that out. I believe it's a gut health dietician that does the workshop. 00:34:53.000 --> 00:35:05.000 Great. It's a really, really great workshop. Very helpful. That can, really help you out with deciding on, you know, what to, what to kind of test things out with. 00:35:05.000 --> 00:35:17.000 Something that might be helpful. I'm not sure kind of what foods feel good for you and what doesn't, but using low volume foods can be a good option. 00:35:17.000 --> 00:35:19.000 Because these are foods that kind of give you more bang for your bucks. You don't have to eat quite as much of them. 00:35:19.000 --> 00:35:33.000 Excuse me. So these are foods like avocado. Oils, like olive oils, canola oils. 00:35:33.000 --> 00:36:03.000 Coconut choosing like a higher fat dairy or things like that that have a little bit more staying power things that you know you can get more energy more nutrients in smaller amounts that rather than you know eating a lot of like lower volume foods like like non-starchy vegetables and things like that that are typically go through you quite a bit quicker. 00:36:03.000 --> 00:36:07.000 Because if you want, if you can't pull full pretty easily, then that means you probably can't eat a lot. 00:36:07.000 --> 00:36:20.000 Like a higher volume. So by getting these more nutrient dense things in you might be able to go a little bit longer without having to think about food. 00:36:20.000 --> 00:36:30.000 And you can get in the nutrients and things that you need with smaller amounts of food so you don't have to feel overly full in order to get what your body needs. 00:36:30.000 --> 00:36:42.000 So. Try those out. If those aren't things that bother you already, try them out, see how they feel, try out that food movie journal. 00:36:42.000 --> 00:36:51.000 I just see how things are feeling for you. And also I highly highly recommend the gut health workshop. 00:36:51.000 --> 00:37:01.000 It's super helpful. Even I don't have a ton of good issues and I really like the workshop so I think I think you'll really like it too. 00:37:01.000 --> 00:37:09.000 Oh, but those are, that was the last question. Oh, excuse me. That was the last question. 00:37:09.000 --> 00:37:17.000 We have like a couple minutes. And if anybody wants to throw a question in the chat if I can. 00:37:17.000 --> 00:37:23.000 Bring it back up. 00:37:23.000 --> 00:37:48.000 Hmm. 00:37:48.000 --> 00:37:58.000 Okay, I'll give it to a minute to see if he wants to chat about something before we head off. 00:37:58.000 --> 00:38:05.000 But if we don't have any questions, then I just wanna say, oh, a protest have a question. 00:38:05.000 --> 00:38:15.000 Let's see. So what a food and, be different from the journal. Is recommended that you start when you first start the program. 00:38:15.000 --> 00:38:35.000 So you can definitely use the same like physical journal for this. I think, excuse me. What Colleen has you use a journal for is kind of to like keep track of like what you're learning if you have like Like, modras, affirmations, things that you want to journal about daily. 00:38:35.000 --> 00:38:40.000 Whereas like a food, journal is more like what you're eating and how it makes you feel. 00:38:40.000 --> 00:38:48.000 But yeah, you can definitely use the same like physical journal. It might just be like a little bit different information. 00:38:48.000 --> 00:39:05.000 Because you can use your journal to turn about anything journaling about whatever feels good for you. Mentally physically emotionally whatever it might be and then also use it for You know your food and how that also makes you go. 00:39:05.000 --> 00:39:10.000 I hope that's what you mean. If it's not, let me know. But good question. 00:39:10.000 --> 00:39:28.000 Yeah. And They're Never mind. I don't wanna say anything in spoil something so yes, you can use the same thing the same journal just, just use a little bit differently when it comes to food and mood. 00:39:28.000 --> 00:39:35.000 Good question. We have Okay, perfect. Good. I love that you're talking about. 00:39:35.000 --> 00:39:43.000 We have like 2 more minutes, but I really just want to say thank you, guys so much and thank you for being. 00:39:43.000 --> 00:40:00.000 Patient with me being out and with all my with coughing throughout the call. Thank you guys so much for sharing and always talking with me and working through things and sharing who wins and working on, asking questions and just being your beautiful selves. 00:40:00.000 --> 00:40:01.000 This is such an amazing program and I'm so happy to be part of it with you all. 00:40:01.000 --> 00:40:14.000 I love seeing your faces going through the Facebook group. And getting to see all of your journeys as you're working through them. 00:40:14.000 --> 00:40:15.000 It's such a privilege. So as always, have a beautiful beautiful beautiful week and I will see you next week. 00:40:15.000 --> 00:40:20.000 Oh, you beautiful people. Have a great day. And I will see you next week. All you beautiful people. 00:40:20.000 --> 00:40:30.000 Have a great day