175. Group Coaching November 15th

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 24:46 - My two main food rules are around food routines and schedules and not wanting to eat much supper/evening meal inorder to be hungry for a night snack 29:25 - How do I overcome the diet focused mind when you know that you need to loose weight for health reasons? 00:00:29.000 --> 00:00:38.000 Okay, all right, let's get started recording. And everyone's here. We have a nice little group today. 00:00:38.000 --> 00:00:46.000 So for of all, I am Nicole Mitchell, registered dietitian. I am here in this society with you all in the Facebook group. 00:00:46.000 --> 00:00:51.000 I do obviously do these weekly calls with you. I do want one coaching all the good stuff all all the supporting stuff that I get to do with you all which is such a privilege for me. 00:00:51.000 --> 00:01:05.000 I absolutely love it. But, oh, there's a few things that, some members want to share before we get started. 00:01:05.000 --> 00:01:08.000 Diane says hi, I'm Diane, so I've been working through this society and had time to be on the call today. 00:01:08.000 --> 00:01:17.000 Welcome. And so happy you join us. Paloma. This is my first time here. 00:01:17.000 --> 00:01:23.000 I'm excited. I'm 20 in from Texas. I love it. Welcome, welcome. 00:01:23.000 --> 00:01:31.000 I help you enjoy these as much as I do. And Diane, hope you're having great day. 00:01:31.000 --> 00:01:36.000 You too. Carolyn is from Quebec in Canada. 00:01:36.000 --> 00:01:44.000 Oh, Lyndon is from Ottawa. The first time in a while. And Slack society work. 00:01:44.000 --> 00:01:48.000 That is okay. That's exactly why society is the way it is. So you can do it in your own time. 00:01:48.000 --> 00:01:53.000 Life happens. It happens to all of us more than okay. 00:01:53.000 --> 00:02:00.000 I love it. Okay, let's jump in for those of you who are new or listening in for the first time. 00:02:00.000 --> 00:02:10.000 These calls, they're typically structured as we, first thing we do is we go over our winds and working on, then we cover a topic. 00:02:10.000 --> 00:02:19.000 And kind of chatted out. Between us and Then we jump right into the questions that you've all submitted. 00:02:19.000 --> 00:02:26.000 So let's get into it. Let's get into our wind and working on. First up, we're going to share some wins in the chat. 00:02:26.000 --> 00:02:31.000 If you're listening to the podcast, feel free to write these down or even just brainstorm them in your head. 00:02:31.000 --> 00:02:43.000 That's totally fine. Just recognizing what You did over the past week that felt good, something that You know, maybe even working on maybe a light bulb moment. 00:02:43.000 --> 00:02:55.000 Anything that you feel really good about happening in the last week that you want to acknowledge. Feel free to throw it in the chat or write it down or whatever feels good to you. 00:02:55.000 --> 00:03:01.000 Hi Erica, joining in. Welcome, welcome. 00:03:01.000 --> 00:03:08.000 Beautiful, okay. I can't wait to see all your wins in the chat. And this is so important, right? 00:03:08.000 --> 00:03:14.000 When we are going through a journey like this, especially one that is Long? This journey is long, right? 00:03:14.000 --> 00:03:29.000 And there's lots of ups and downs as we go through it. So acknowledging all of the amazing things that we accomplish and all of the things that we kind of work through can be such It can be such a game changer because we're not just going through the motions over and over and over again. 00:03:29.000 --> 00:03:43.000 We're acknowledging that we're getting somewhere, we're making progress and we are doing the dang thing and we're doing it for ourselves and we're doing it for our health physically and mentally. 00:03:43.000 --> 00:03:50.000 So that's why this is so important just acknowledging where you come from, how far you've come can just be. 00:03:50.000 --> 00:04:01.000 Can just be make all the difference for real. Okay, let's see what we have in the chat. 00:04:01.000 --> 00:04:05.000 Okay, Lyndon. 00:04:05.000 --> 00:04:07.000 Oh, that's what just read. Okay, Diane, the win is really buying into the fact that diets are not helpful. 00:04:07.000 --> 00:04:28.000 Slash successful. I work on things to feel good working on things. That's amazing. And what an incredible mindset shift to go from restriction, restriction, restriction, diet, diet to what is actually feeling good in my body. 00:04:28.000 --> 00:04:32.000 What is helping me? What's making me feel good in my body? What is helping me? What's making me feel good and successful and healthy and energetic and, you know, have all this mind clarity. 00:04:32.000 --> 00:04:46.000 What is actually going to help you feel good in your body? And just in your overall life. That's such an amazing, amazing mindset you have. 00:04:46.000 --> 00:04:52.000 Paloma said I was road tripping over the weekend so I didn't exercise. For 2 days, but I didn't let it freak me out and instead made peace with it. 00:04:52.000 --> 00:05:05.000 Amazing. I think, and we're gonna talk about a little bit more in a few minutes. 00:05:05.000 --> 00:05:20.000 To me, at least. The movement piece I went to eating was really really tough. We can talk about how, you know, diets are so aren't good for us, restricting only leads to feeling out of control and all these different things. 00:05:20.000 --> 00:05:28.000 But when it comes to movement, it can be a little bit harder to decipher whether you're in a healthy place or not and it can be hard to let that go if you aren't in a healthy place. 00:05:28.000 --> 00:05:37.000 So I absolutely love to hear that your making peace with it and you aren't freaking out about it. 00:05:37.000 --> 00:05:41.000 That's a huge deal. 00:05:41.000 --> 00:05:46.000 Linda is here and that is their win and I'm so happy you are here, Lyndon. 00:05:46.000 --> 00:05:51.000 That's incredible. Beautiful when Carolyn got through the first week went for a couple of walks with my dog and bought clothes for the first time in a long time despite my size. 00:05:51.000 --> 00:06:01.000 A little bit of trouble accepting it, but I'm trying. That's all we can do. 00:06:01.000 --> 00:06:12.000 That's really all we can do, Carolyn. It's just our best, you know, we're accepting it and we're trying and that's all we can do and that truly is just a huge win. 00:06:12.000 --> 00:06:30.000 Finding clothes that feel good for you, regardless of the number on The on the tag, you know, when it's gonna see that nobody else cares or matters and that's what's gonna make you feel your best so That's amazing. 00:06:30.000 --> 00:06:39.000 Okay, beautiful. Those are our, so now we're going to dig into our working on. What is something that you want to work on over the next week? 00:06:39.000 --> 00:06:41.000 This could be a continuation of your win. You just want to keep on working on what's been feeling dead. 00:06:41.000 --> 00:06:53.000 It could also be something completely new or even just a little baby step in the direction of where you want to be. 00:06:53.000 --> 00:06:58.000 So of course we want these to be attainable. We want to be short-term. 00:06:58.000 --> 00:07:01.000 So something that you feel like you can accomplish within the next week. And please share those again in the chat. 00:07:01.000 --> 00:07:15.000 Any of these working on that you that you feel good about. Like I said, it can be, it could be a big working on, but we want if it is big, we want to break it down into smaller steps. 00:07:15.000 --> 00:07:21.000 So it's something that you can feel like you accomplished over the next week. Want to break these things down so we feel like. 00:07:21.000 --> 00:07:28.000 You know, we're going somewhere, we're getting there and, we want to feel attainable and not overwhelming. 00:07:28.000 --> 00:07:41.000 And planning these out in such small increments can help to make the journey not feel quite so. Intimidating and that's, that's one of the main reasons that I absolutely love this program because It's not just one huge. 00:07:41.000 --> 00:07:55.000 Goal of finding food for you, but they're just tons of tiny little steps. That we can do to accomplish a huge goal that's going to change our lives and our mindset around food and body. 00:07:55.000 --> 00:08:02.000 Alright, now that, now that I'm, I know I'm off my soapbox, let's. 00:08:02.000 --> 00:08:09.000 See what I'm working on, to our Linden says I want to try and make time for my for the work. 00:08:09.000 --> 00:08:10.000 My goal is sitting inside 15 min a day to work through society stuff. That's an amazing goal. 00:08:10.000 --> 00:08:20.000 15 min is more than enough in a day. To get through a good amount of material in a week. 00:08:20.000 --> 00:08:32.000 So I. Love to see it you're gonna get through most of the videos are around 20 min and you can get into the workbooks you can do all that too. 00:08:32.000 --> 00:08:40.000 So I love to see the ear breaking up this. It's a little attainable. Little sections of your of your day that's awesome. 00:08:40.000 --> 00:08:49.000 Dan's working on, had some Benjy. Period last week and I want to work on it feeling myself in a more balanced way this week. 00:08:49.000 --> 00:08:55.000 Prioritizing sleep and having balanced easy food on hand. That's going to be so helpful. 00:08:55.000 --> 00:09:02.000 Sleep is something that I feel like we don't talk about enough. It plays such a huge role in our hormones. 00:09:02.000 --> 00:09:27.000 Which is basically our our body queues and our cravings and all of those things. So. Sleep plays such a huge role and then having those balanced easy food on hand is going to be Huge the easier we can make these choices for ourselves the better we're gonna feel about it because we're not we're not having all this back and forth in our brains we're going to free up so much of that 00:09:27.000 --> 00:09:33.000 space. And you're gonna have this super tasty meal that you already prepared. So it's a win-win-win. 00:09:33.000 --> 00:09:41.000 Paloma says my hunger queues are so much stronger at night like right before bed and I usually over you because of that. 00:09:41.000 --> 00:09:47.000 I'm trying to eat enough during the day to prevent this, but it's hard when my hunger cues aren't super strong. 00:09:47.000 --> 00:09:57.000 That is absolutely normal. And. I'm so glad you put this here because I think so many people really do struggle with eating right before bed. 00:09:57.000 --> 00:10:07.000 It's so common to feel out of control around food before bed and you absolutely nailed it when he said you're trying to get more food in throughout the day. 00:10:07.000 --> 00:10:22.000 Because that can be really what's making such a big difference. When we don't get enough food through the day our bias couldn't try to make up for it at night and get in what it needs before you know we're done eating for the day so you can start feeling out of control around food. 00:10:22.000 --> 00:10:32.000 So, adding a few more bites during meals and snacks or even adding in more of those like low volume foods to your meals to get a little more, you know, bag for your buck. 00:10:32.000 --> 00:10:40.000 You can get more energy and nutrients by adding some more volume foods like like cooking with oils. 00:10:40.000 --> 00:10:57.000 You see higher fed dairy options if you eat dairy. Avocados, coconut, like things like that, nuts and seeds and those types of things can really help to increase the energy in the nutrients that you get and that can help to give your body more what it needs. 00:10:57.000 --> 00:11:06.000 So it's not like searching so desperately at the end of the day for those things. Also with end of the day eating can be like a little bit of an emotional tug as well. 00:11:06.000 --> 00:11:20.000 If there's anything going on emotionally or stress or anxiety with like work or with kids or family whatever it is throughout the day that can come out at night. 00:11:20.000 --> 00:11:33.000 If that's the time of day when you can really just Set and set you sit in kind of being your thoughts And then that's when like the emotions can really come out and that's when you may be searching for food. 00:11:33.000 --> 00:11:39.000 So I'd love to hear that you're recognizing this and You're working on it. 00:11:39.000 --> 00:11:42.000 That's amazing. 00:11:42.000 --> 00:11:47.000 Okay, Caroline is still trying to understand why I sometimes turn to food when feeling emotional. Oh my gosh, okay, we're just talking about that. 00:11:47.000 --> 00:11:52.000 Or 00:11:52.000 --> 00:12:17.000 Good or bad and trying to find other ways to deal with them That's great. Like we said, eating emotionally is a thousand percent normal and it's okay, especially when things are good and you wanna celebrate it's great to to kind of pair together celebration and food is just a way of celebrating together and sharing that with other people. 00:12:17.000 --> 00:12:30.000 But when when it's happening consistently with. With like poor emotions or you know you're you're using these to treat something that it really isn't helping a whole lot. 00:12:30.000 --> 00:12:36.000 That's really what you want to look into a little bit more. So I'm glad that you're saying you're working on that. 00:12:36.000 --> 00:12:55.000 Because there a lot of times there's something else that you're really looking for, whether it's you know comfort or support or you just need fresh air sometimes you just need to like get out of the house or you know, just have something, a little more comforting or to clear your mind or whatever it might be. 00:12:55.000 --> 00:13:00.000 So I love to see you think you're exploring that. That's amazing. Okay, those are all our ones working on. 00:13:00.000 --> 00:13:08.000 Thank you so much for sharing those. I love reading all of those. 00:13:08.000 --> 00:13:20.000 Okay, so next I wanna get into topic that I've seen quite a few times in the Facebook group over the last few weeks. 00:13:20.000 --> 00:13:42.000 Hello, I want to chat about it and we have. Quite a few less. Submissions this week so I wanted to spend a little bit more time on our topic together and if you have questions or things you want to talk about, feel free to throw that in the chat and we'll get to it at the end if we have time. 00:13:42.000 --> 00:13:54.000 So today I wanted to talk about creating a joyful movement routine. And like I said earlier, this is something that I really struggled with as I was going through my own intuitive eating journey. 00:13:54.000 --> 00:14:03.000 Let's let Carolyn back in. So this is something I feel really passionately about because I work so hard to get there myself. 00:14:03.000 --> 00:14:14.000 So I kind of broke it up into steps so we can work through each one together. And like I said, if you have questions, then feel free to to throw it in the chat and I'll do my best to answer them. 00:14:14.000 --> 00:14:26.000 The first thing that I would suggest that we do when we're trying to start working on a joyful movement routine is to look at how your relationship with exercise is right now. 00:14:26.000 --> 00:14:42.000 Are you at a place where you're feeling good with the way you're moving your body or feeling energized and you're using movement to benefit, you know, your mental health as well as, you know, maybe health issues that you might have or preventing how they shoes are. 00:14:42.000 --> 00:14:49.000 Doing things in a positive way or are you in a place mentally where 00:14:49.000 --> 00:15:04.000 Movement is something that you use to burn calories or burn off food or to change your body in certain ways and you don't feel good around exercise or you dread it and you're burned out on it, but you just keep going back. 00:15:04.000 --> 00:15:13.000 So really just evaluating where you're at your relationship with movement right now to kind of see where to go. 00:15:13.000 --> 00:15:21.000 So with that, let's tell a bit about a movement vacation, which I believe is in That's in stage one. 00:15:21.000 --> 00:15:31.000 Where it's discussed if that is a good idea for you if the move of vacation is something that's going to benefit you. 00:15:31.000 --> 00:15:53.000 And that's really it. What I just explained is kind of seeing what boat you're in if you just feel really guilty and shame if you don't Go if you don't exercise if you don't go to a workout or whatever it might be or if you're labeling like if you have to burn a certain amount of calories or you have to be super sore the next day in order for something 00:15:53.000 --> 00:15:57.000 to quote unquote count. Then those can be signs that. You might not be in a great place with movement right now. 00:15:57.000 --> 00:16:14.000 And taking a break might be a good idea. So if that if that's you then I definitely recommend you know taking a little break working on your mindset around exercise and movement and finding what feels good for you. 00:16:14.000 --> 00:16:24.000 So the next thing if that's not you and you're not taking a of vacation right now then we can head into finding something that you really enjoy. 00:16:24.000 --> 00:16:32.000 So maybe you feel like you're like your mindset is okay. You've been working on it for a while and you don't have those thoughts. 00:16:32.000 --> 00:16:40.000 But like exercise just isn't something that you feel like you enjoy anymore. And that happens a lot. 00:16:40.000 --> 00:16:51.000 It happened to me. So many members. That I chat with about because you know we push ourselves so hard more dieting when we have this goal of changing our bodies. 00:16:51.000 --> 00:16:58.000 We have to push ourselves past our comfort in order to change our bodies for the most part. So, that can cause burnout. 00:16:58.000 --> 00:17:12.000 That can make us not feel like to work out anymore because we just push past our limits. So finding somebody that you actually enjoy might look a lot different than what you think it does. 00:17:12.000 --> 00:17:19.000 Give me 1 s. 00:17:19.000 --> 00:17:24.000 Thank you. It's so dry here. Press back. 00:17:24.000 --> 00:17:33.000 My throat just dries right up. But finding something that you enjoy. So. And like I said, this can look very different to what you think it might. 00:17:33.000 --> 00:17:48.000 If like in your dining days, you know, you were very much. Into running or body building your weight lifting or whatever it might be but those are things that you were dreading or things that you had to force yourself to do. 00:17:48.000 --> 00:17:53.000 They may be experiment on that. Look in different directions, maybe going to a workout class or, jumping road or dancing or doing a workout video. 00:17:53.000 --> 00:18:12.000 Going for a bike ride. Things that you might not normally allow yourself to do, I'm more, I allow yourself to think about doing or fitting into your movement routine because it doesn't. 00:18:12.000 --> 00:18:21.000 Maybe burn up calories or does it work to certain muscles that you want it to? Just looking at and looking at movement in a different mindset. 00:18:21.000 --> 00:18:35.000 So all these you have so many more options, right? You have so many more So many more things that you can try out and see if that's something that you want to include in your. 00:18:35.000 --> 00:18:42.000 And I think this is a good place to put a reminder in that it doesn't have to be a structured. 00:18:42.000 --> 00:18:57.000 Work out, go to go workout for it to be. For it to call on account it can be whatever feels good for you for example every Friday I don't go to the gym and I go get groceries and I clean my house. 00:18:57.000 --> 00:19:05.000 I consider that to be movement because I feel good after that. I feel invigorated. I feel like I just move my body. 00:19:05.000 --> 00:19:06.000 I'm not, I don't feel like my body is stiff. That feels good for me. 00:19:06.000 --> 00:19:19.000 So I count that as movement for myself. So those things can work for you some people it's gardening, some people is playing with your kids. 00:19:19.000 --> 00:19:27.000 Drinking the leaves, mowing the lawn, walking around the mall, those things all count towards movement. 00:19:27.000 --> 00:19:36.000 Even just parking a few parking spots away from the store than you normally would. Those things absolutely count towards your movement. 00:19:36.000 --> 00:19:44.000 And like I said, find something you enjoy. Somebody once told me and I found this really, really helpful is to look back. 00:19:44.000 --> 00:19:53.000 When you were child and what kind of movement you liked when you were a child. A lot of us were riding bikes or rollerblading going to the ruler rink. 00:19:53.000 --> 00:20:03.000 Dancing with our friends. Doing all these fun things that were so enjoyable, maybe even playing sports that you haven't played since high school. 00:20:03.000 --> 00:20:17.000 Getting back into those things can be one healthy and an amazing way to move your body into it can be so much fun you can meet new people and really just make this something that is joyful for you. 00:20:17.000 --> 00:20:19.000 So it, because we make something gets joyful and something that we actually have fun doing, it's going to be more sustainable. 00:20:19.000 --> 00:20:33.000 It's not going to have that burnout effect. That we get when we're forcing ourselves to go to the gym every day or whatever it might be. 00:20:33.000 --> 00:20:46.000 So really finding something that you enjoy and recognizing that movement might look different not only in what you're doing but also how often you're doing it or how long you're doing it. 00:20:46.000 --> 00:20:56.000 We don't have to hit a certain amount of minutes or, you know, a certain amount of days per week in order for it to count on or in order for it to be healthy for us. 00:20:56.000 --> 00:21:17.000 So kind of trying to find what amount of time and what amount of like days that you want to do it feels good for you sometimes some people one day a week feels good some people going 3 or 4 days feels good but we definitely want to make sure that we're getting a few rest days in there. 00:21:17.000 --> 00:21:31.000 We never want to be going hard 7 days a week. That's that's never great for our bodies, but, yeah, just like leaving an open mind for what a movement routine might actually look like. 00:21:31.000 --> 00:21:38.000 And knowing that you can always stop. This is also something that really helps me in my journey is knowing that. 00:21:38.000 --> 00:21:55.000 Yes, I started this workout. Yes, I started moving. That doesn't mean I can't turn around in 5 min off of this walk because I don't feel like it or maybe I get to the gym and I start doing something and I'm just exhausted I'm tired and I would rather just go get some work done or go take a nap or whatever it might be. 00:21:55.000 --> 00:22:07.000 Those things are totally, totally fine. It's not, It's not set in stone once you make one decision. 00:22:07.000 --> 00:22:13.000 And of course, tuning into how you're feeling around the movement. So before you go, how are you feeling? 00:22:13.000 --> 00:22:21.000 During your work out, how are you feeling? And then afterwards reflecting on how it's making your body feel now and how you felt. 00:22:21.000 --> 00:22:40.000 Excuse me, why you're doing it and, whatever. So really just reflecting, tuning in, being honest with yourself about how the movement is making you feel and checking in with how you're talking to yourself while Not just why you're doing the movement, but even before and after you do the movement as well. 00:22:40.000 --> 00:22:47.000 Because I think a lot of this self talk happens. Around our workout times. Yes, of course. 00:22:47.000 --> 00:22:56.000 We can be focusing on the calorie burn or whatever it might be during the workout. But sometimes these thoughts pop up. 00:22:56.000 --> 00:23:17.000 Like I didn't work out enough. I shouldn't eat this or I should. Work out longer tomorrow so I can burn more calories or whatever it might be just keeping your mind keeping these things in mind throughout your day so you can kind of catch those those negative thoughts and and use your brain rewiring techniques from stage one. 00:23:17.000 --> 00:23:27.000 To quick your way through it and kind of rewire your brain so it's more of a positive experience for you to get into this movement routine that is helping you see also good. 00:23:27.000 --> 00:23:32.000 And remember that. Consistent movement isn't always the same all the time. And it looks different for everybody. 00:23:32.000 --> 00:23:45.000 Now everybody has this goal of having a consistent workout routine and that's more than okay. Just focusing on what feels good for you is a huge and incredible goal. 00:23:45.000 --> 00:24:01.000 Okay. That is, that's my, and I hope it was really helpful. And I am ready to dig into our questions after I take another little drink. 00:24:01.000 --> 00:24:07.000 Again, if you have any questions about that work. If you want to share your experience. Feel free to throw it in the chat. 00:24:07.000 --> 00:24:14.000 We might have a couple extra minutes at the end where we can. Chat it through. Okay. 00:24:14.000 --> 00:24:37.000 So let's jump into our questions for the day. Let me start sharing. So you can see on the screen. 00:24:37.000 --> 00:24:41.000 Oh, right. 00:24:41.000 --> 00:24:46.000 Our first question. It's a little bit longer, so I'm gonna read it to you guys. 00:24:46.000 --> 00:25:01.000 I am transitioning from stage 3 to stage 4. My 2 main food rules are around food routines and schedules and not wanting to eat much supper slash evening meal in order to be hungry for a night snack. 00:25:01.000 --> 00:25:09.000 I'm trying to figure out the best way to tackle this. So far I've been slowly adding small amounts of food to the evening meal. 00:25:09.000 --> 00:25:17.000 I'm eating the meal I prepare for my family for the most part and gradually increasing the number of bites I'm forcing myself to have. 00:25:17.000 --> 00:25:25.000 I have moved up to the 5 to 5 Byte of this. Is this the best way to tackle this food role by gradually increasing how much I eat? 00:25:25.000 --> 00:25:41.000 At the same time, I'm using lots of self talk and reflection. Additionally, I'm not restricting my night snack giving myself more permission to eat this as well as I'm trying to eat early on the day so I will be hungry at my evening. Meal time. 00:25:41.000 --> 00:25:48.000 I hope this all makes sense. Listen, this makes total sense and I think you're going about this in a really, really great way. 00:25:48.000 --> 00:26:01.000 This is exactly what we talk about homely, talk about. Baby steps. This is perfect. Taking one more bite than you did yesterday is A huge win and just working on, like you said, reflecting on how eating this way is making you feel. 00:26:01.000 --> 00:26:13.000 This is. Amazing and I also love you said you're not restricting early on the day and you're not restricting that evening snack. 00:26:13.000 --> 00:26:23.000 Because restricting those like we know is going to just make you feel like you want them even more when they make you feel more out of control around those it's going to. 00:26:23.000 --> 00:26:24.000 I can always send you to eating past fullness or eating in ways that don't feel good for you. 00:26:24.000 --> 00:26:37.000 So I'd love to hear that you're not restricting really in any way. And then what was the other part? 00:26:37.000 --> 00:26:40.000 Okay, so you said. 00:26:40.000 --> 00:26:46.000 It sounds like you're really looking forward to your evening snacks. So I would take a look at that. 00:26:46.000 --> 00:26:55.000 I love that you're really enjoying this evening snack. And I'm sure this could be for a few reasons, you know, especially as adults. 00:26:55.000 --> 00:27:03.000 You know, this is the time when we typically unwind and we can like fully enjoy a meal or a snack and maybe that's what makes this so enjoyable for you. 00:27:03.000 --> 00:27:08.000 Maybe, but maybe it's actually the food that you're having at this snack. 00:27:08.000 --> 00:27:20.000 Maybe this is the point in the day where you allow yourself to have a certain food. And if that's the case, then I highly recommend incorporating that food throughout the day in other ways. 00:27:20.000 --> 00:27:30.000 Maybe even including that in your evening snack or including that in breakfast or lunch. So that it's not something that you have to wait until the end of the day to enjoy. 00:27:30.000 --> 00:27:35.000 And you can feel a bit more freedom around that food in that snack at the end of the day. 00:27:35.000 --> 00:27:38.000 I'm so you know your body isn't just thinking like I have to wait for the day. 00:27:38.000 --> 00:27:43.000 I have to eat it every single day because this I might not get it tomorrow. I have to eat it tomorrow. 00:27:43.000 --> 00:27:49.000 I have to eat a certain amount of it. This can help you neutralize the food and it can help you to feel more in control around the food as well. 00:27:49.000 --> 00:28:03.000 Not that you said you didn't feel in control, but just a little pointer there. And then as well, if this is the only time that you feel like you can really tune in and really enjoy a Muller snack. 00:28:03.000 --> 00:28:08.000 Are there ways you can bring that feeling to your other meals? Are there ways that you can implement mindfulness or, you know, eliminating distractions at your other meals and snacks? 00:28:08.000 --> 00:28:21.000 So those can be more enjoyable. Again, I think this is a really, really great way. 00:28:21.000 --> 00:28:28.000 And like you said, tuning in, because you said you were quote unquote forcing yourself to have these bytes. 00:28:28.000 --> 00:28:39.000 And I love that you said that you're reflecting on this because I don't wanting to just be forcing yourself to eat these and then just going through the motions. 00:28:39.000 --> 00:28:47.000 If you're taking the extra bite, then we want to know like how the extra bite feels. And if this extra bite is really benefiting you, right? 00:28:47.000 --> 00:28:53.000 We want to see how this food is feeling. It's not just going through the motions of eating the meal. 00:28:53.000 --> 00:29:01.000 It's how it feels. So we know how to move on, how to, How to make my meal tomorrow? 00:29:01.000 --> 00:29:08.000 How many bite should I take tomorrow? So you can learn from the experience. It's not just going through the motions. 00:29:08.000 --> 00:29:19.000 That's a really great question. You're doing amazing. You'll have to keep it updated on how it goes. 00:29:19.000 --> 00:29:25.000 Okay, question number 2. 00:29:25.000 --> 00:29:32.000 How do I overcome a diet focused mind? When you know that you need to lose weight for health reasons. 00:29:32.000 --> 00:29:37.000 For example, a joint pain due to being quote unquote overweight. 00:29:37.000 --> 00:29:47.000 So this is a really good question. I'm glad you brought it up. This is something that also comes up quite a bit in the Facebook group with members who are a little bit more new. 00:29:47.000 --> 00:29:56.000 And this is something that's really, really important to address and it's almost like a mindset and, It's something to learn. 00:29:56.000 --> 00:30:03.000 In stage one, we talk about the science behind our weight. And that there really isn't a correlation between, I'm sorry, there's a lot of causation between weight and health issues. 00:30:03.000 --> 00:30:30.000 There is a correlation which means the 2 things are happening at the same time. You can be in a certain way and have heart disease or join pain or diabetes or whatever it might be but these things are also occurring in people who are in smaller bodies or quote unquote normal average sized bodies. 00:30:30.000 --> 00:30:45.000 So these things aren't. Causing the other thing. The example that Colin uses, I think, in the video is causation is described kind of like In the summertime, ice cream sales go up. 00:30:45.000 --> 00:30:51.000 So do incidents of shark attacks. Does that mean that the ice cream sales going up is causing the increase in track attacks? 00:30:51.000 --> 00:31:05.000 No, but they are happening at the same time. Meeting. That joint pain. It does happen to people in larger bodies or people who gain weight, but it also happens to people who lose weight. 00:31:05.000 --> 00:31:17.000 It happens people in very small bodies. So it's not, we can't say that gaining weight or being in a quote unquote overweight body is what's causing this joint pain to happen. 00:31:17.000 --> 00:31:28.000 Excuse me. And our bodies change over time whether we gain weight or we lose weight or waste is exactly the same. 00:31:28.000 --> 00:31:37.000 We could get these health issues, we could accumulate these things throughout our lives, whether our waste stays the same or it doesn't. 00:31:37.000 --> 00:31:45.000 So really just focusing on losing weight for these reasons. Isn't necessarily the most efficient way to go about it. 00:31:45.000 --> 00:31:56.000 So instead we can. Look at things that are going to help alleviate these patients or help to improve these health issues that don't have to do with the number on the scale. 00:31:56.000 --> 00:32:11.000 Excuse me. So those things for joint pain can look like. Getting into like a good stretching routine visiting a physical therapist getting So like really supportive shoes. 00:32:11.000 --> 00:32:19.000 They say stretching, stress management, stress is huge art and inflammation and our joints not feeling right. 00:32:19.000 --> 00:32:26.000 Even a little bit of donn nutrition can help really focusing on the issue at hand and what's helping these things. 00:32:26.000 --> 00:32:32.000 Movement is such an amazing thing when it comes to like our joints in our muscles and our body feeling good. 00:32:32.000 --> 00:32:39.000 So of course, if you're somebody who. Can't implement those things. It can be like a really great tool to use as long as obviously your doctor is okay with it and all those things. 00:32:39.000 --> 00:33:00.000 So. I so shifting your focus from I need to lose weight because I have a joint pain and shifting it to what can what behaviors can I start implementing to help with this joy pain. 00:33:00.000 --> 00:33:05.000 What is going to make me feel better? Because losing weight isn't going to guarantee that my joint pain is going to go away. 00:33:05.000 --> 00:33:14.000 Whereas these behaviors, I can tell if my joint pain is going away, I can tell that this is helping or not. 00:33:14.000 --> 00:33:30.000 And that is the so powerful. It's so empowering, powerful. That's so, oh my gosh, so empowering because you're doing this for yourself and you're working through this and finding what feels best for you and you're making the decisions. 00:33:30.000 --> 00:33:45.000 So like I said, focusing on the mindset of What you can do to make yourself better, feel better instead of what you need to take away from your life and what Quote and put like, wait, you need to lose. 00:33:45.000 --> 00:34:04.000 Hmm. Cause we, when we focus on the restriction aspect. Or even weight loss at all that can really affect our set point weight it can affect are craving it can affect your appetite you can affect the food choices that we make And that can just make us feel even more restricted. 00:34:04.000 --> 00:34:10.000 And that's, probably, the route we want to go down, right? We want to focus on what feels good for us. 00:34:10.000 --> 00:34:20.000 And I think that says so much. And there is, we have a resource. An article in the resource library and it's called What if I need to lose weight for my health? 00:34:20.000 --> 00:34:30.000 I highly recommend checking that out. Just search. You can probably just search like health or lose weight or something in the resource library and it should pop right up. 00:34:30.000 --> 00:34:38.000 If not, DM me, on Facebook or, make a post in the Facebook group and I can send you a link to it. 00:34:38.000 --> 00:34:51.000 Excuse me, oh my gosh. Okay, that is all of the questions. I'll check the chat one more time just to make sure 00:34:51.000 --> 00:34:56.000 We don't have any questions. 00:34:56.000 --> 00:35:04.000 Maybe it shall pop up. 00:35:04.000 --> 00:35:12.000 Okay, Eric has a question. Let me read it. My mom and best friend are both starting diaries in the hopes of losing weight. 00:35:12.000 --> 00:35:20.000 How do I navigate the feelings this brings up for me? I especially feel like I should diet and lose weight if they are trying to. 00:35:20.000 --> 00:35:25.000 And I feel like if they think they shall lose weight, they must think I shall lose weight. As well. 00:35:25.000 --> 00:35:34.000 Also my mom is starting a super restricted diet and I share with her how that would make me feel restricted and want to binge. 00:35:34.000 --> 00:35:43.000 But she feels this is the only answer for her. How do I let her do what she wants to do and not judge slash have my own opinions about it. 00:35:43.000 --> 00:35:50.000 So you don't want to have your own opinions about things just as your mom is glad to have her opinions. 00:35:50.000 --> 00:35:59.000 And I, and I just want to acknowledge that this is. Normal and wanting to be a part of. 00:35:59.000 --> 00:36:14.000 Your mom and your friends. Camaraderie and just like feeling like you're included in something with this weight loss or with these diets is absolutely normal but then also acknowledging that you've tried those things you've done those things you've been you've been restricted before and those things don't work for you. 00:36:14.000 --> 00:36:35.000 Maybe they'll work for them. Somehow or in some way they might work for them and that's totally fine but you know that these things don't make you feel good they lead to feeling out of control and like you said binging. 00:36:35.000 --> 00:36:45.000 These things don't work for you and there's a reason why you started intuitive eating and sometimes revisiting why you started can be really helpful. 00:36:45.000 --> 00:36:57.000 I'm so glad that you felt comfortable not to talk to your mom. About it so maybe she might feel comfortable with when things don't go well with it to come back and kind of chat with you about it as well. 00:36:57.000 --> 00:37:05.000 It's good that you have the open communication with her. And maybe that can help her. 00:37:05.000 --> 00:37:25.000 Maybe not share everything with you while she's on the diet, right? Maybe she's not going to share how much she's eating or kind of reflect or push what she's doing onto you cause i know sometimes that can be an issue in relationships where one person is dieting and the other person isn't. 00:37:25.000 --> 00:37:28.000 So yes, this is absolutely normal and there's nothing wrong with wanting to go on diet, especially when you have loved ones are doing it. 00:37:28.000 --> 00:37:33.000 I can. It can be just, this feeling of being involved or being, a part of something. 00:37:33.000 --> 00:37:45.000 And that's, that's extremely valid. You shouldn't feel bad about that. But then again, knowing what works for you and what feels good for you. 00:37:45.000 --> 00:37:56.000 And setting that boundary. You know, not letting someone else talk you into doing something because that's what they're doing. 00:37:56.000 --> 00:38:11.000 You know putting yourself first and in your health first and just doing what makes you feel good. So I hope that helps. 00:38:11.000 --> 00:38:17.000 I'm glad that was helpful. Diane. Okay, we might have time for one more. 00:38:17.000 --> 00:38:31.000 Let me see. I've been obsessively obsessively compulsively weighing myself for months now like several times a day after meals or when I've or when I feel like I've obeyed in. 00:38:31.000 --> 00:38:35.000 It's either very reassuring the complete opposite depending on the number. I know I need to stop this and I've tried but I can't seem to give up this skill. 00:38:35.000 --> 00:38:46.000 I think I'd go crazy if I did. That one. 00:38:46.000 --> 00:38:54.000 And this is. A really great. Plays are really great situation to implement baby steps. 00:38:54.000 --> 00:39:06.000 Maybe that looks like for you going one day a week without without weighing yourself. Maybe that feels overwhelming so you could even do, cutting back. 00:39:06.000 --> 00:39:13.000 1 one weight per day so whatever wait during the day would feel the easiest for you to give up give that up. 00:39:13.000 --> 00:39:23.000 And then once that feels okay, then give up another wait during the day and maybe it's just one per week or maybe it's every day at 3 o'clock, you ate yourself. 00:39:23.000 --> 00:39:29.000 So you just give up that one every day. Whatever it feels good for you, take a small of a baby step as you need to. 00:39:29.000 --> 00:39:42.000 In order for this not to feel quite so overwhelming. It might feel uncomfortable sometimes, but not so overwhelming that you think, okay, screw this, I'm going to go back to weighing myself all the time and and not feeling good. 00:39:42.000 --> 00:39:46.000 And when you're in that space of purposefully not weighing yourself. Remind yourself why you're doing it and how you usually feel afterwards. 00:39:46.000 --> 00:40:04.000 And what is this number actually providing to you? Our weight doesn't change. I should say like The founder bodies, our body composition really doesn't change. 00:40:04.000 --> 00:40:19.000 Doesn't change this much within a day. It doesn't change this much within a week even, or sometimes even within a month, our but in our bodies weight depending on what we eat, how much we're moving, what time the month it is for us. 00:40:19.000 --> 00:40:25.000 How our hormones are doing all these different things like even if we're fighting off a cold can affect our weight. 00:40:25.000 --> 00:40:27.000 So all these teeny tiny little things. Can affect what the scale looks like and these things aren't significant. 00:40:27.000 --> 00:40:42.000 It can it has something to do with you know how quote-unquote good or bad your being it just has to do with what your body is going through right now. 00:40:42.000 --> 00:40:51.000 And also working on the thought of weight loss equals good, the lower number is good and the bigger number is bad. 00:40:51.000 --> 00:41:00.000 Rewiring your brain using those techniques in to Remind yourself that Giving me isn't always bad. 00:41:00.000 --> 00:41:07.000 Losing weight isn't always bad. Just whatever your weight is when you feel your best is what our goal is. 00:41:07.000 --> 00:41:17.000 And working on that piece instead of focusing on this is the number that I should see on a scale because that is quote unquote good. 00:41:17.000 --> 00:41:28.000 So I know it's a lot, but basically just work on one thing at a time and take a small steps as you need to in order to not feel intimidated and overwhelmed. 00:41:28.000 --> 00:41:34.000 A little bit of unconsciousness is okay, but you don't want to feel so overwhelmed that. 00:41:34.000 --> 00:41:41.000 You know, you say screw it and go back to everything you've been working on. So I hope that helps. 00:41:41.000 --> 00:41:48.000 We are reaching the end of our time, so I just want to thank you guys so much for joining again. 00:41:48.000 --> 00:41:57.000 I guess this is such a privilege for me to be able to do and I absolutely love it. I will see on your beautiful faces and the Facebook group and I hope you all have. 00:41:57.000 --> 00:42:03.000 An incredible week. See you next Wednesday.