174. Group Coaching November 8th

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 16:28 - How to handle breaking a food rule when your taste buds haven't gotten the memo? 20:01 - I've discovered that when my Fibromyalgia is acting up, whether it's a headache, body ache, or specific pain, the hunger scale doesn't seem to work. 24:18 - How do you manage the fear of gaining weight ? 00:00:11.000 --> 00:00:22.000 Okay, beautiful. Welcome everyone. My name is Nicole Mitchell. If you are new here, which I think I just saw somebody is, I'll check the chat and just as I can. 00:00:22.000 --> 00:00:28.000 My name is Nicole. I'm registered dietician. I am kind of Collins. 00:00:28.000 --> 00:00:29.000 Dietician in the Facebook group just to make sure that you guys are getting the best support that you can. 00:00:29.000 --> 00:00:39.000 I'm no food roles, dietitian, obviously. And I'm in the Facebook group. 00:00:39.000 --> 00:00:45.000 I obviously do these calls. And I also do the one on one coaching to the society as well. 00:00:45.000 --> 00:00:55.000 So, if you haven't seen me in the Facebook, the Facebook group, now you have, and I'm so excited to have you guys here. 00:00:55.000 --> 00:01:05.000 So let me check the chat really quick. 00:01:05.000 --> 00:01:06.000 No, it's your first time here. Beautiful. I'm so glad you join us. 00:01:06.000 --> 00:01:15.000 Just want to see if there's anything to learn. No specific questions. Okay, perfect. 00:01:15.000 --> 00:01:25.000 So since you're new here, I'll go over, kind of what the call is going to entail to see a little bit of what to expect. 00:01:25.000 --> 00:01:48.000 I first thing that we do as we typically go into our, working ons. And then we will go go into like a bit of a topic kind of go through it together answer questions and then we'll dig into the questions that we're submitted into the question forum. 00:01:48.000 --> 00:01:55.000 Welcome. Welcome everybody, but especially as we who are new here, I mean those of you who are listening through the podcast, also welcome. 00:01:55.000 --> 00:02:13.000 So let's dig in. Let's jump into our wins. Our wins are obviously just something that we did in the past week that we're really happy about, something that felt good. 00:02:13.000 --> 00:02:23.000 And feel free to throw it in the chat if you want to share. I always love to hear because it's so important to acknowledge when we do something that we've been trying to do. 00:02:23.000 --> 00:02:46.000 If we're just going through life. I'm not acknowledging when we're you're hitting those goals or doing something good for ourselves then you know what's life if we're just moving right on past we deserve to celebrate things and not only that but it helps us to keep them momentum going if we're just constantly doing things, passing them off. 00:02:46.000 --> 00:03:00.000 And not really been thinking twice about what you've accomplished it can be so much easier to forget about how much you've accomplished and to not really acknowledge where you came from and a lot of times that can keep us from. 00:03:00.000 --> 00:03:19.000 Recognizing all the progress we've made and that can feel really hard during the journey. Cause a lot of times it can feel very lonely and like you haven't done enough for how far in you are and let me tell you about Any time if somebody said that to me is absolutely not true. 00:03:19.000 --> 00:03:29.000 Where you're likely just not thinking about all the things you've accomplished. So brainstorm a little bit. 00:03:29.000 --> 00:03:39.000 Let me know what wins you had. There's a couple of chat. But as I'm reading through these, start brainstorming some of your working ons. 00:03:39.000 --> 00:03:44.000 Are working on are what we're gonna work on for the next week. Well, sounds good. 00:03:44.000 --> 00:03:58.000 Maybe it's a win that you want to continue doing. Maybe it's something. Something brand new, something you've never tried before, but what we want to focus on is You know, not getting down to ourselves about what we. 00:03:58.000 --> 00:04:06.000 Should be doing but what we want to do is what's gonna make us feel good. So let's go into our wins. 00:04:06.000 --> 00:04:15.000 Taylor says at a retreat over the weekend I didn't stress about food and also didn't eat more than was needed when I wasn't enjoying the food. That's great. 00:04:15.000 --> 00:04:21.000 So being mindful of how the food is making you feel and how it tastes. That's amazing. 00:04:21.000 --> 00:04:46.000 And that's a really big deal because it takes a lot of mindset work to get to a point where you're comfortable with stopping when you feel for unsatisfied and then being okay even later on knowing that that's all you wait and you might not have a chance to eat it again for a while or whatever it might be but You did it and it's an amazing win. 00:04:46.000 --> 00:04:53.000 Erica, got back into moving my body and working out this weekend. It feels so good. I love that Erica. 00:04:53.000 --> 00:04:59.000 I'm right there with you actually. It's not always easy to jump back into things. 00:04:59.000 --> 00:05:07.000 But you're doing it. I'm right there with you. It feels like the last like month or so. 00:05:07.000 --> 00:05:14.000 Either my son hasn't been sleeping so therefore I wasn't sleeping. My whole family was sick for a few weeks. 00:05:14.000 --> 00:05:22.000 There was just something that was like, keep me from having the energy to get my body moving. So I'm there with you. 00:05:22.000 --> 00:05:29.000 I started back in this week and it feels so damn good to have a bit more more energy. Okay, let's throw in our working ons. 00:05:29.000 --> 00:05:37.000 Hello, I see that your hand is raised. If you have a question, would you mind throwing it in the chat? 00:05:37.000 --> 00:05:47.000 If it's like an overall nutrition question then i can get to it at the end after we answer the forum questions if it's just like a general question feel free to. 00:05:47.000 --> 00:05:57.000 To just throw it in the chat. Okay, for working on like I said, something that we want to accomplish or at least, you know, get started over the next week. 00:05:57.000 --> 00:06:09.000 So, like I said, we want to do this non-gmentally. So what is something that's going to help you feel good, what's gonna push you to kind of the next level of your intuitive eating journey, whether that's something smaller. 00:06:09.000 --> 00:06:26.000 We want to kind of focus on the smaller things because we don't want to feel overwhelming. We want to, make a little bit specific so we know when we've accomplished it and Yeah, just let me know what you're working on the next week and we can chat about it. 00:06:26.000 --> 00:06:34.000 Excuse me. Okay, so Eric is working on. Listening to phone is queues and stopping what I'm for. 00:06:34.000 --> 00:06:50.000 I think I'm almost ready to advance the next stage. Beautiful. That's such a good working on because these accomplishing these can it just really makes you feel like you've gone up to the next level of intuitive eating when you can fully recognize and honor those cues is just such an amazing feeling. 00:06:50.000 --> 00:07:01.000 But just know that It's not always a hundred percent perfect. We're never going to get those. 00:07:01.000 --> 00:07:10.000 Those fullness queues. Perfect. Like we don't always go to stop exactly at the perfect level of fullness and that is 1,000% OK. 00:07:10.000 --> 00:07:12.000 You know, we're all human, we'll eat pesticides sometimes and it's just the way life goes. 00:07:12.000 --> 00:07:21.000 So give yourself a little grace, but you've got this. 00:07:21.000 --> 00:07:24.000 Okay, Oh, she has a win looking at behaviors as data and learning from them instead of being critical and judgmental. 00:07:24.000 --> 00:07:41.000 Looking at what could cause METI a little too much. Amazing. Looking at these things non-judgmentally and just seeing how you can use this information in the future. 00:07:41.000 --> 00:07:51.000 Is such an amazing mindset to have because you're not only giving yourself the grace in the moment but you're also training your brain to look at these things. 00:07:51.000 --> 00:07:57.000 In the more statistical way. So it could help you better in, you know, the next time that you get into these situations. 00:07:57.000 --> 00:08:00.000 So that's awesome. Taylor is working on emotional eating. That's great. Keeping in mind, emotional eating is perfectly fine. 00:08:00.000 --> 00:08:14.000 Sometimes food is just what we need to bring us a little bit of comfort while other times. We little bit more. 00:08:14.000 --> 00:08:21.000 That's when we bring out our emotional toolbox and we figure out what other coping mechanisms we can use to. 00:08:21.000 --> 00:08:34.000 Kind of get us to a feeling of. You know getting back to our getting back to our call, leading back to our, when we'll see and feeling a little bit more like ourselves. 00:08:34.000 --> 00:08:43.000 Wonderful. Oh, I'm sorry, Hillary. She was giving a win. 00:08:43.000 --> 00:08:48.000 I mean this society and I'm slowly getting through the videos. I'm still on stage one, but I do echo what I said. 00:08:48.000 --> 00:08:53.000 It's so nice to attend social functions and not be fixated on the food. That's amazing. 00:08:53.000 --> 00:09:10.000 Being in the moment and getting to like fully live when you're at these events or even just in everyday life is One of the core principles of the society is one of the main reasons that it was created so people can. 00:09:10.000 --> 00:09:19.000 We'll end with our lives. We all deserve to fully enjoy the lives of living. So that's an incredible win and I absolutely love to hear it. 00:09:19.000 --> 00:09:23.000 She ends working on learning how much I need for each male snack. Some days may differ in work hours in a way times. 00:09:23.000 --> 00:09:44.000 Yeah, absolutely. Every single day is different and just taking like every little. Your meal or snack and just Just bring it in the data, just laying the data sink in and let it, you know, affect your choices moving forward. 00:09:44.000 --> 00:09:54.000 So I love that. Yeah, learning what feels good for you. To like says binge eating for comfort. 00:09:54.000 --> 00:09:57.000 Great. And I think that's a working on. So that's amazing that you're working on that. 00:09:57.000 --> 00:10:07.000 That can be something that may, take a little bit longer than just the next week. So just kind of play things into perspective. 00:10:07.000 --> 00:10:15.000 That, you know, that's something that we can typically work on throughout our intuitive eating journey. 00:10:15.000 --> 00:10:21.000 But that is an incredible goal. I love, I'd love to see it. Okay. Thank you all for sharing those. 00:10:21.000 --> 00:10:28.000 I love I love reading through those. So I appreciate you so much. 00:10:28.000 --> 00:10:39.000 Okay, let's show them into our topic for today. Today I kind of wanted to talk about food variety since this is our challenge this month in this society. 00:10:39.000 --> 00:11:00.000 And kind of just chat a little bit about why it's important but first if anybody wants to share some of the things that they've done already this month that they've enjoyed or some things that they've tried or some tweaks they've made to their recipes or meals or snacks to add a little bit of variety and I would love to Read through them in the chat if you don't 00:11:00.000 --> 00:11:15.000 mind sharing. But while we're waiting while you're taking this in. Let's start going through like some of the benefits of food variety and kind of why it's a challenge in the society at all. 00:11:15.000 --> 00:11:27.000 So first thing, well one thing is that if you help us get out of a food rut so often when we're guiding or just restricting or whatever it might be accounting Calers or tracking or whatever it is. 00:11:27.000 --> 00:11:42.000 It can be so easy to get into just eating the same things. Day after day or week after week because It's easy, like it's easy to track, it's easy to to keep track of in your head, you don't have to worry about adding in these new ingredients. 00:11:42.000 --> 00:11:52.000 It's easier for grocery shopping, which is totally valid. But then once we get into our intuitive eating journey, it's something that kind of gets pushed to the back. 00:11:52.000 --> 00:12:00.000 Because we're working on body image and we're working on macronutrients and we're working on like all these amazing other things. 00:12:00.000 --> 00:12:09.000 But food variety we don't really chat about that until we get into the gentle nutrition aspect which is the very last stage. 00:12:09.000 --> 00:12:18.000 So having this for a challenge right now is allowing us all to bring that little piece of intuitive eating that nutrition piece. 00:12:18.000 --> 00:12:33.000 In to help us feel our best and bring in all those other benefits which we're gonna talk about in just Next thing is having food writing can help us keep our food rules at bay. 00:12:33.000 --> 00:12:43.000 Like I said, when we have all these food roles and we're dieting and restricting and we fall into like these food ruts. 00:12:43.000 --> 00:12:57.000 It's easy to just eat all the same things, but when we're adding in new things consistently and we're trying new things all the time, it keeps our mind open and it helps us to accept things non-. 00:12:57.000 --> 00:13:11.000 It helps us accept food and things like that. More non-gmentally. So we aren't having those negative thoughts or feelings about foods when they come in. 00:13:11.000 --> 00:13:15.000 For example, like the first time that you start adding in a little bit of variety, it might feel a little scary because that's something you've never had before. 00:13:15.000 --> 00:13:21.000 It's something you've never tracked before. You may not know the full nutrition content of what you're introducing. 00:13:21.000 --> 00:13:47.000 But the more you do it and the more you allow those kind of unknowns or new things into your diet the less it's going to affect you it's a little bit like A little like exposure therapy if you will like we were just bringing in these these new things consistently and it starts to feel less and less scary. 00:13:47.000 --> 00:13:57.000 And then of course we get that variety of nutrients, right? When we add in things especially like those fruits and vegetables with all those different colors. 00:13:57.000 --> 00:14:02.000 That's where you're looking at micronutrients. So things like vitamins and minerals. 00:14:02.000 --> 00:14:11.000 And those are things that our body needs that are by thrives off of and that's really what's going to to help us feel our very best. 00:14:11.000 --> 00:14:16.000 And that's talked about a whole lot more in stage 5 in the gentle nutrition aspect of the program. 00:14:16.000 --> 00:14:35.000 But Just a little bit of a taste to try to, bring in some new things just to see how they, help help you feel see how they make you feel oh my word my words are just spinning around each other today. 00:14:35.000 --> 00:14:49.000 Okay, so we got our helps to get you over food red and it helps keep food all that day in the helps bring in a variety of micronutrients that day and helps bring in a variety of micronutrients, so vitamins and minerals and things like that. 00:14:49.000 --> 00:14:50.000 It helps bring in a variety of micronutrients, so vitamins and minerals and things like that. 00:14:50.000 --> 00:15:00.000 So, That's great. Let's look at what you guys have tried so far. 00:15:00.000 --> 00:15:06.000 You, says I've been interested in eating less meat and finally challenge myself to do so. 00:15:06.000 --> 00:15:13.000 I've been doing it for about a month now and I have been able to try dishes. I never thought of went out to eat. 00:15:13.000 --> 00:15:17.000 I'm also eating more vegetables like squash, diocese, for your protein and beans and lentils. 00:15:17.000 --> 00:15:30.000 That's awesome. That's really, really great. That's That's honestly something that I try to work on too is just eating a little bit less meat here and there. 00:15:30.000 --> 00:15:44.000 And this, this is so inspiring. Thank you so much for sharing because not only are you Bringing new things in but you're also focusing on the different like nutrients and things to make sure you're working on the different nutrients and things to make sure you're getting enough protein and all that good stuff. 00:15:44.000 --> 00:15:56.000 So that's. I'm teasing. Thanks so much for sharing. Alright, let's jump into our questions that were submitted. 00:15:56.000 --> 00:16:03.000 Current lesson baby on. 00:16:03.000 --> 00:16:17.000 Okay. 00:16:17.000 --> 00:16:19.000 Alright, question one is a little bit. I'm showing it for you on here, but I want to read. 00:16:19.000 --> 00:16:28.000 The whole thing just so you get the gist of what this person is asking. 00:16:28.000 --> 00:16:38.000 Okay, how to handle breaking a food role when your taste buds haven't gotten the memo My first food role, I chose to break was my at-home coffees. 00:16:38.000 --> 00:16:48.000 I used to have it with 2 trivias. And half and half. This came from fear. From fearing excess sugar and trying to cheat during fasting. 00:16:48.000 --> 00:16:51.000 So far I swap one sugar for one trivia and gradually have come back to my previously normal 2 sugars. 00:16:51.000 --> 00:17:03.000 But I've still been needing to add about half a packet of the trivia because my coffee just tastes wrong after years of drinking it with the substitute. 00:17:03.000 --> 00:17:12.000 I have no issues ordering at a coffee shop with regular sugar shirt or syrups. And at this stage, it's not a guilt driven choice to add the sugar alternative. 00:17:12.000 --> 00:17:18.000 I'm even planning on doing this a bit more often for a while, an attempt to retain my palette. 00:17:18.000 --> 00:17:26.000 Just go cold turkey this point, sweet taste buds, except that plain old sugar is okay in normal. 00:17:26.000 --> 00:17:33.000 So this is a really great question. I, and I'm so glad you asked this. 00:17:33.000 --> 00:17:46.000 So let's take a look at our goals here for intuitive eating. It's not necessarily a goal of intuitive eating to go back to exactly how you used to eat. 00:17:46.000 --> 00:17:53.000 Our taste buds change or taste preferences change all the time and that's what that's 1,000% normal. 00:17:53.000 --> 00:18:00.000 So don't feel like you need to go back to a certain way of drinking your coffee just because that's how you used to do it. 00:18:00.000 --> 00:18:03.000 If you genuinely like the taste of the trivia in your coffee just because that's how you used to do it. 00:18:03.000 --> 00:18:08.000 If you genuinely like the taste of the trivia in your coffee, then that's more than okay to have that in your coffee every day. 00:18:08.000 --> 00:18:20.000 Don't feel like you need to go cold turkey and like stomach this coffee that doesn't taste right in order to just make you like think it tastes good after a while that's not really our goal here. 00:18:20.000 --> 00:18:33.000 And you may even notice over time that you can start like swapping out some of the attribute like maybe it starts to taste weird for you again or maybe you may start wanting a totally different taste of coffee. 00:18:33.000 --> 00:18:41.000 You are preferences change so much. And it's more about focusing on. 00:18:41.000 --> 00:18:53.000 Being like open minded enough. Through the experience and know what tastes and feels good to you and not really so much just focusing on getting back to where you were before you started dieting or restricting. 00:18:53.000 --> 00:19:03.000 So kind of like shifting your mindset from I need to get back to where I was before to focusing on like does this taste good to me? 00:19:03.000 --> 00:19:10.000 Is this what taste and feels good or am I just like forcing myself to try to get to back to where I was before? 00:19:10.000 --> 00:19:21.000 If it's the sugar piece. Like it sounds like you said that it's not really the sugar piece that's affecting you so much anymore it's just like your taste buds. 00:19:21.000 --> 00:19:33.000 So if it's really like the sugar piece that you're working on for the food rule, you can always try something else like something else that you could add sugar to. 00:19:33.000 --> 00:19:42.000 Instead of the coffee, if this is how you genuinely like your coffee, it doesn't have to be, something that you force yourself to drink. 00:19:42.000 --> 00:19:47.000 Just to kind of like quote and cook it your taste buds back. That can happen gradually or it might not. 00:19:47.000 --> 00:19:53.000 Might always just think it tastes better this way and that's totally okay. 00:19:53.000 --> 00:19:58.000 Okay. 00:19:58.000 --> 00:20:01.000 Next up. 00:20:01.000 --> 00:20:12.000 Okay, for the most part, the hunger skill is working very well for me to know where I am and if I'm feeling hungry or craving something for a different reason. 00:20:12.000 --> 00:20:21.000 But I've discovered that when my fibromygia is acting up, whether it's a headache body ache or specific pain and the hunger skill doesn't seem to work. 00:20:21.000 --> 00:20:27.000 One issue is that I don't feel the pain a strong while eating so I just keep grazing to to lessen it. 00:20:27.000 --> 00:20:34.000 Also the actual feelings of hunger and fullness are much weaker as if they're coming in through a filter. 00:20:34.000 --> 00:20:44.000 Is there another tool that might help me know how hungry I really am or if I just want to eat to stop the pain. 00:20:44.000 --> 00:20:51.000 First of all, I'm feeling sorry they had to struggle through. I can't imagine the pain of that. 00:20:51.000 --> 00:21:00.000 And I also want to say if you're using food to kind of get through the pain. 00:21:00.000 --> 00:21:11.000 Then I absolutely feel for you and if that's what works for you and that's what the only thing that you feel works for you then that's okay and that's nothing to to feel bad about. 00:21:11.000 --> 00:21:19.000 But what I will say is you know, looking, kinda try to look at this as if you were like sick without an appetite. 00:21:19.000 --> 00:21:33.000 Of course you want to like focus on getting like all the nutrients you can and all those things but if Those things are appetizing for you or that's not what feels good for you in the moment, then that's okay too. 00:21:33.000 --> 00:21:41.000 But, like you said, if it's really just your hunger and fullness, then I would say just going back to those. 00:21:41.000 --> 00:21:49.000 Those guidelines of biological recognitioning. If you're not feeling hungry then Maybe shoot for like. Eating at least every 3 to 5 to 6 h. 00:21:49.000 --> 00:21:59.000 I'm getting in that balance of carbsmat and protein so it helps you feel for a little bit longer and maybe can help with the pain a little bit longer. 00:21:59.000 --> 00:22:06.000 And really focusing on those things. To make sure that your body is still getting those nutrients. 00:22:06.000 --> 00:22:22.000 And the energy that it needs throughout all this. And there's like nothing wrong with grazing or any of those things, especially if it helps you feel a little bit better. 00:22:22.000 --> 00:22:31.000 But again, don't pressure yourself to be perfect. You can have a goal of those biological reconditioning guidelines. 00:22:31.000 --> 00:22:46.000 But if say like a protein food is just really making you enough. Making you like sick to your stomach thinking about it or something like that you don't need to have the perfectly balanced plates, especially when you aren't feeling good or you're in pain. 00:22:46.000 --> 00:22:57.000 It seems like you have. Like a like a routine like you seen your your doctor or whatever it might be but if you aren't obviously I highly recommend bringing this up to your doctor. 00:22:57.000 --> 00:23:12.000 And maybe finding some other ways to like to cope without using food, but I think if this is what helps you right now and this is what's getting you through then that's more than okay and then. 00:23:12.000 --> 00:23:22.000 Like I said, going back to those biological reconditioning guidelines to make sure that you're getting the energy that your body needs can can be helpful to. 00:23:22.000 --> 00:23:32.000 Knowing that, but I can help you to, you know, continue feeling in control around food once the pain kind of goes away and you're back to like your quote unquote normal eating. 00:23:32.000 --> 00:23:35.000 You may feel less of the pull to kind of just eat everything like all at once because you've been restricting it like even so consciously. 00:23:35.000 --> 00:23:45.000 Restricting it because it didn't taste good or feel good. So I hope that's helpful. 00:23:45.000 --> 00:24:01.000 I hope. I'm not like strongly. I don't I don't have a lot of education on fibre in like the like the pain effects, but I just want you to know that you don't need to feel guilty or feel like you can't. 00:24:01.000 --> 00:24:11.000 Use food if that's what If that's what's helping you right now because it's more than okay. 00:24:11.000 --> 00:24:18.000 Okay, alright, next question. Let me grab some water. 00:24:18.000 --> 00:24:23.000 Okay, how do you manage the fear of gaining weight? 00:24:23.000 --> 00:24:33.000 This is a big question. It looks like this person is in stage 2. So you're in the perfect spot to be. 00:24:33.000 --> 00:24:45.000 Learning about body image and the fear of gaining weight. In stage 2, you're going to learn, like the science behind your weight and kind of why you are where you're at right now. 00:24:45.000 --> 00:24:56.000 I personally think that's so very helpful. But in the more general sense of things, no matter what stage you're in, if you're still really struggling with. 00:24:56.000 --> 00:25:02.000 Fear of gaining weight. Just know that it's absolutely normal to Be afraid of gaining weight. 00:25:02.000 --> 00:25:24.000 We kind of just live in this society where weight loss and small boys are praised at any cost so of course getting way can feel like a failure or you know like you're doing something wrong and it's just absolutely nothing to feel bad about to gain weight as well as to fear, getting late. 00:25:24.000 --> 00:25:54.000 Both of those things are, are totally normal and okay. But something we can do. Is when you're in the space is to focus on your why of course with your intuitive meeting what was your reason for wanting to start intuitive meeting obviously you were in a place in your life where Wait loss wasn't working for you or wasn't feeling good for you were tired of some aspect of that So what was that strong line that pulled you to 00:25:54.000 --> 00:26:13.000 the society and pulled you into intuitive eating and kind of just shifting your mindset to your why and keeping continue to remind yourself of that as well as your goals for intuitive eating like what Can you picture yourself after you've accomplished all that you want to accomplish with intuitive eating? 00:26:13.000 --> 00:26:20.000 Can you picture in the life of you as an intuitive eater and how your life has changed? 00:26:20.000 --> 00:26:34.000 So instead of focusing on how is intuitive eating going to change my body you can focus on how is this going to change my life how is it going to change my relationship with my partner with my kids with my nieces and nephews, my friends. 00:26:34.000 --> 00:26:40.000 How am I going to live my life differently when I can go to events without constantly thinking about food or how my body looks. 00:26:40.000 --> 00:26:53.000 How am I going to be able to show up for other people my life or show up for myself when I have the brain space to. 00:26:53.000 --> 00:27:04.000 Focus on my job or focus on my volunteer work or whatever I'm passionate about without constantly worrying about the food I'm eating or the way that my body looks. 00:27:04.000 --> 00:27:17.000 So shifting your focus from. The waking or how your body might change. To how your body might feel or how your life might change and how your life is going to look after you've accomplished what you want to accomplish within to the meeting. 00:27:17.000 --> 00:27:29.000 And that can kind of help to put things more into perspective. And really just remind you of why you're here in the first place. 00:27:29.000 --> 00:27:38.000 And the more so like in the moment, you can focus on. Shifting from. Like how how is my body feeling right now? 00:27:38.000 --> 00:27:50.000 Do I feel like bad about my body? Like. Is it like societal pressures of how my body looks that I don't like or is my body actually feel it not feeling good? 00:27:50.000 --> 00:27:57.000 So if your body is actually not feeling physically well, then there's things we can do about that. 00:27:57.000 --> 00:28:09.000 We can add in behaviors, we can add in gentle nutrition, you can add in joyful movement to help your body feel more energized to help you feel more able to focus better. 00:28:09.000 --> 00:28:18.000 There's just so many things that we can add in without having to feel over restricted so then we feel out of control in the end as well. 00:28:18.000 --> 00:28:27.000 I'm not sure where you're at in stage 2, but. If you, you may not have gotten to the social media detox. 00:28:27.000 --> 00:28:43.000 Yes, but this piece is so important. It can be super, super helpful. To either mute or unfollow any pages or people that make you feel that you need to change your body in order to be worthy in order to be healthy or attractive or whatever it might be. 00:28:43.000 --> 00:28:56.000 You are on follow those those accounts and then go out and search for more not only body positive or body neutral accounts. 00:28:56.000 --> 00:29:09.000 But accounts that have bodies that look. Somewhat like yours. So instead of following all these influencers who are selling clothes that for a very thin person if that's not your body frame then looking for someone who's a lot more similar. 00:29:09.000 --> 00:29:26.000 So you have all these options and you can see what close actually look like on a body that's similar to yours and you can see people who live in similar bodies to yours who are just living their life and enjoying their life fully. 00:29:26.000 --> 00:29:34.000 And it can really just be a way to. Like brought in the view of your brain and by that I mean the more that our brains see, so more that's what it normalizes. 00:29:34.000 --> 00:29:49.000 So if you're constantly scrolling through social media and all you see is a thin white person at thin white luminous and white. 00:29:49.000 --> 00:29:57.000 Women one after the other after the other after the other, then of course that's what your brain is going to perceive as normal. 00:29:57.000 --> 00:30:01.000 But then you look at yourself and you don't look that way. So you think something is wrong with me. My body isn't normal. 00:30:01.000 --> 00:30:13.000 I should try to be more like excuse me, more like those people. But in reality, your body is likely very, very normal. 00:30:13.000 --> 00:30:27.000 Bodies come in all different shapes and sizes. It's just what likely what your algorithm has shown to you because of your past and restrictive, restricting and dieting in the past. 00:30:27.000 --> 00:30:35.000 So going out and searching for these new accounts. Can be really helpful for the mindset piece. 00:30:35.000 --> 00:30:41.000 And it'll keep sending you those accounts. The more you interact with with those ones that you find. 00:30:41.000 --> 00:30:52.000 And something else that I've noticed. Is really acknowledging how you talk to yourself as well as the way you think about other people. 00:30:52.000 --> 00:31:01.000 So when you can acknowledge that you are speaking negatively about yourself, that is an amazing first step in. 00:31:01.000 --> 00:31:16.000 Rewiring your brain around those thoughts. So just a acknowledging that, okay, that is a diet culture thought that is a negative body image thought and those thoughts aren't serving me anymore, that's an amazing first step. 00:31:16.000 --> 00:31:25.000 And kind of once you get to recognizing those things. Then you can flip it around and talk to yourself, talk back to those thoughts and just think, well, my body is normal. 00:31:25.000 --> 00:31:40.000 This is okay for my body to be this way, even if it doesn't feel super positive or super attractive or super worthy right now, I know that it's okay to be in this body. 00:31:40.000 --> 00:31:51.000 And this body is serving me right now. And just keeping those thoughts, even if it has to be like a neutral thought versus a positive one, that's totally okay. 00:31:51.000 --> 00:32:00.000 Whatever really feels right for you. And then of course journaling, you know, figuring out where these thoughts originate from. 00:32:00.000 --> 00:32:12.000 Where like was it someone who you grew up with where was it comments made from other people about your body or was it really just the general diet culture that so many of us grew up in. 00:32:12.000 --> 00:32:27.000 I'm really trying to pinpoint where these thoughts came from so you can really acknowledge if. Serving you or if these have ever really served you and what you can do about it to make yourself feel better. 00:32:27.000 --> 00:32:36.000 So that was our last question. I hope this was a helpful call for all of you. I love seeing all your faces. 00:32:36.000 --> 00:32:48.000 This is such an amazing group. I'm gonna hope to see you all in the Society Facebook group and really anywhere else that I can see your beautiful faces. 00:32:48.000 --> 00:32:57.000 But have a beautiful week and I will see you all. Next week.