176. Group Coaching November 22nd

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 12:17 - I’m in stage 3 and struggling with knowing if I’m hungry or just snacking mindlessly when I’m eating before bed. 18:00 - Is it necessary to cut out exercise when you start? 21:04 - How do I know if I'm eating the right amount? 23:46 - Curious whether most people in the SociEATy are printing the workbooks or just doing online. 25:28 - I'm getting frustrated because I never seem to feel satisfied. I want to eat balanced meals, but I just find myself still wanting and eating sweets to find satisfaction. 00:00:09.000 --> 00:00:14.000 Okay, beautiful. Welcome, welcome. Hello everyone. Thank you for joining on this day before a holiday. 00:00:14.000 --> 00:00:29.000 I'm so glad you guys are here. If you are new here, if this is your first Group coaching call, feel free to introduce yourself in the chat. 00:00:29.000 --> 00:00:36.000 And maybe let us know where you're from, how your journey is going so far. Yeah, that would be great. 00:00:36.000 --> 00:00:46.000 I would love to hear from anyone that's new. But, if this is your first time seeing me, my name is Nicole, I'm a registered dietician. 00:00:46.000 --> 00:00:57.000 I work in the Facebook group answering all your Tutivating questions as well as doing one on one coaching and of course in these. 00:00:57.000 --> 00:01:04.000 Beautiful group coaching calls as well and I absolutely adore these calls. I adore every one of you that joins the calls and I just love. 00:01:04.000 --> 00:01:14.000 You know, supporting you and answering all your questions. Oh, with that being said, today is our second to last live group coaching call. 00:01:14.000 --> 00:01:24.000 If you get emails from the society, you know what I'm talking about. There's just some like big beautiful changes going on in society that's going to be amazing. 00:01:24.000 --> 00:01:26.000 And no need to worry, you're still going to be supported in all the ways, even even better, even more supported than you've ever been in the society. 00:01:26.000 --> 00:01:37.000 We were just kind of pivoting the the group coaching to being a little bit different. So, next week will be our last group coding call. 00:01:37.000 --> 00:01:47.000 I'll miss being able to see you guys like this but don't worry bigger and better things are coming. 00:01:47.000 --> 00:02:01.000 So again, all of that big exciting things, but let's jump into today. I guess if it's your first call, we typically go into our wins and working ons first. 00:02:01.000 --> 00:02:07.000 Then we'll hit a topic really quick and then I'll jump into answering all your questions that have been submitted. 00:02:07.000 --> 00:02:16.000 So let's get into our wins and working on our wins, something that You did the past week that you feel really great about. 00:02:16.000 --> 00:02:26.000 You could share it in the chat. So we can kind of celebrate together. Let me know, let me know something that happened. 00:02:26.000 --> 00:02:35.000 You're excited about maybe a goal that you accomplished over the last week, maybe just a little mindset, light bulb moment. 00:02:35.000 --> 00:02:42.000 Anything like that. It's so important to really acknowledge our win so we know how far we come. 00:02:42.000 --> 00:02:58.000 We can really celebrate how far we've come, what we've accomplished. So this. Intuitive eating journey doesn't feel quite so long, you know sometimes you know someday they can just feel like bang I've been doing this forever have I really even gotten that far? 00:02:58.000 --> 00:03:22.000 Yes, you have. You have progress so much since the beginning. Sometimes they can feel like You know, that maybe you haven't had that much progress or you know things just going really slowly when in reality you've made some huge strides and it's just so important to I that so we are just feeling like we're spinning our wheels here. 00:03:22.000 --> 00:03:29.000 Oh, wonderful. Hannah says this is my first group chat. Love it. I didn't realize they're ending soon. 00:03:29.000 --> 00:03:31.000 I'm sorry. Anyway, I'm from Texas and just beginning this journey. Well, welcome, Hannah. 00:03:31.000 --> 00:03:50.000 I am so glad that you're here. And thank you to experience this. This is, it's just such a wonderful way that we get to kind of communicate and share where we're going, where we've been, all the amazing things. 00:03:50.000 --> 00:03:58.000 And you guys know what I look like now and you see me in the Facebook you can picture me typing away to all the questions that you have. 00:03:58.000 --> 00:04:07.000 Okay, so if you have your wins, whether you share them in the group, are you writing them down yourselves, or just kind of thinking thinking of them in your brain that's totally fine too. 00:04:07.000 --> 00:04:16.000 Oh Panna has a win. But I guess they're thinking on your working on. So their win is not eating the desserts. 00:04:16.000 --> 00:04:33.000 We bought like crazy. Letting them sit there and not feeling super binge. Amazing. It's it really is just so incredible the mindset shift that we go through when we just start allowing ourselves to enjoy these foods and not. 00:04:33.000 --> 00:04:42.000 You know, having this negative connotation of making these foods feel special. I can just make such a huge difference in how we view them and our experience with them. 00:04:42.000 --> 00:04:53.000 So I absolutely love to hear that. Okay, so next we're going to do our working on so something that you're working on over the next week. 00:04:53.000 --> 00:05:06.000 Remember we want this to be something, you know, kind of small attainable. And maybe it's something that you've been working on or maybe it's been completely new, but feel free to share those in the chat as well. 00:05:06.000 --> 00:05:17.000 Just making small. We call it baby steps, can be super, super helpful on this journey so it doesn't feel intimidating for you. 00:05:17.000 --> 00:05:26.000 You want to make them attainable and pretty specific. So you want to know when you've accomplished this so you can feel that accomplishment and that accomplishment can really help to peel you forward. 00:05:26.000 --> 00:05:42.000 When we feel like we're accomplished or, you know, we're making progress, that helps us to kind of motivate ourselves to continue on this journey because it is helping us to kind of motivate ourselves to continue on this journey because it is helping us. 00:05:42.000 --> 00:05:49.000 It is getting us to where we want to be. Wonderful. So let's see where you guys are. 00:05:49.000 --> 00:06:00.000 And. Okay, it looks like, working on being okay with working out just for the purpose of better mental state and physical state, not just for losing weight. 00:06:00.000 --> 00:06:13.000 Amazing and we're gonna tell a little bit about movement. Once we get to the questions but Another thing that is just incredible the way that it changes when your mindset shifts a little bit. 00:06:13.000 --> 00:06:22.000 You know, when you're not pressing yourself and you're not like having all these negative thoughts or you know forcing yourself to move. 00:06:22.000 --> 00:06:24.000 Your whole mindset shifts your whole experience with exercise and movement just shifts so it's so much more enjoyable. 00:06:24.000 --> 00:06:44.000 And that in itself just makes it more sustainable. So I am so happy to hear that. Again, these things are so important to acknowledge where we're going so we can. 00:06:44.000 --> 00:06:49.000 So we know when we've accomplished them, you know, we can celebrate these little wins and come back next week. 00:06:49.000 --> 00:06:55.000 We can check in on Hannah, how she's doing with their movement. And all that. 00:06:55.000 --> 00:07:02.000 So beautiful. Alright, so today's topic, let's just jump right in. Gonna grab a drink. 00:07:02.000 --> 00:07:23.000 And we're gonna drop right into our topic for today. This is Something that I noticed a lot in one of one coaching and I think it happens mostly in one on ones because we just dig a little bit deeper and I can really like get to the reasoning like behind your food and really like your thoughts behind food. 00:07:23.000 --> 00:07:36.000 But anyways, I see it quite a bit that As we're going from a dining mindset into our intuitive eating mindset and how we're labeling our foods. 00:07:36.000 --> 00:07:48.000 It can be. It can be really common to Start labeling our foods as Food that make us feel good and foods that don't make us feel good. 00:07:48.000 --> 00:07:59.000 Instead of just saying, instead of saying healthy, unhealthy, good or bad foods, or just simply moving the label to food that feel good at foods that don't feel good. 00:07:59.000 --> 00:08:08.000 And, yes, this does sound quite a bit less deity than, you know, good foods, bad foods or whatever you might have been calling them when you were dieting. 00:08:08.000 --> 00:08:23.000 But this isn't helping you to find the foods that help you feel your best. Instead you're just labeling foods like salad, fruits, vegetables, lean meats as foods that make you feel good, and then all those other things like sweets. 00:08:23.000 --> 00:08:29.000 Cookies, chips, like all those things that you wouldn't normally eat before as foods that don't make you feel good. 00:08:29.000 --> 00:08:36.000 So it still has the mindset behind it and the connotations behind the food, but you're just labeling it with different words. 00:08:36.000 --> 00:08:56.000 So it can be important to shift your mindset as well as the words that you're using towards them and actually getting in the experience, being mindful as you're going through the eating experience so you know what foods actually make you feel good and which foods aren't making you feel so good. 00:08:56.000 --> 00:09:10.000 Because a lot of times, you know, Maybe like cruciferous vegetables make you bloated give you gas don't make you feel very well whereas like grandma's homemade chocolate of cookies bring you so much comfort, so much joy and so much satisfaction that can be a food that feels good for you. 00:09:10.000 --> 00:09:25.000 Whereas those kind of vegetables may not feel good for you. So instead of just labeling these foods, you're actually experiencing them and learning how they affect you. 00:09:25.000 --> 00:09:35.000 Instead of just leveling them as diet culture once taught us to. And this honestly, this is how I started intuitive eating. 00:09:35.000 --> 00:09:42.000 I knew, especially being a dietician, I was actually a dietician when I started to eating, which a lot of people don't know, I think. 00:09:42.000 --> 00:09:52.000 I Know all the amazing benefits that food has and it was kind of hard for me to shift from seeing those as good versus the other foods that are more soul nourishing. 00:09:52.000 --> 00:09:59.000 Our bodies and our souls need to be nourished equally. So there's no foods that are better than others. 00:09:59.000 --> 00:10:17.000 They just have different roles that they play in our diets and in our bodies. So, you know, we want the intuitive eating experience to be as Individualized and personal to you as it possibly can be. 00:10:17.000 --> 00:10:28.000 So finding which foods make you feel your best and which foods may not and that doesn't mean that you know, those Christopher Specials don't make you feel great. 00:10:28.000 --> 00:10:30.000 That doesn't mean you're never allowed to have them again. It doesn't mean you're never allowed to have them again. 00:10:30.000 --> 00:10:45.000 It just means that next time they're offered to you or they are available you remember how they make you feel and you take that into consideration when The next, the next time this comes up the next time you have. 00:10:45.000 --> 00:10:51.000 Availability to these foods, you know, you just take in the experience from before so you can make a more educated decision. 00:10:51.000 --> 00:10:57.000 Next time. Like I said, it doesn't mean that you have to or you're not allowed to eat those foods. 00:10:57.000 --> 00:11:11.000 It's just using those experiences to make a choice to help you feel your best moving on. So I hope that resonated with some of you and it can help you to make your, into meeting journey a little bit more individualized to you. 00:11:11.000 --> 00:11:29.000 Give me one. 00:11:29.000 --> 00:11:39.000 Oh, sorry about that. I will take on my throne. Okay, let's jump on into our questions that you all submitted. 00:11:39.000 --> 00:11:54.000 Okay, if you have any questions about what we just talked about, feel free to throw it. In the chat and if you have time at the end I can Right back and check out the chat and answer any of those that might be in there. 00:11:54.000 --> 00:12:04.000 Okay, let me bring up the question so you can see that Hmm. 00:12:04.000 --> 00:12:17.000 Oh, Okay, so the first one I shortened it quite a bit so I'm just gonna read the little questions so you kinda get the whole gist of it, so you get the horn gist of it. 00:12:17.000 --> 00:12:29.000 So let you as specific as, as possible. So the question is, I'm in stage 3 and struggling with knowing if I'm hungry or just snacking mindlessly when I'm eating before bed. 00:12:29.000 --> 00:12:41.000 I have the habit of eating ice cream or popcorn before bed and when I don't have either of these things I go hungry but it's almost more than I'm telling myself I'm hungry because my body expects this extra snack. 00:12:41.000 --> 00:12:42.000 I love to unwind and watch some TV with these snacks, so it's a mental reward for me. 00:12:42.000 --> 00:12:53.000 I don't want to take it away in that diet mindset, but I also don't want to eat bedtime snacks if my body doesn't need them. 00:12:53.000 --> 00:13:00.000 I have severe acid to be flux, so I like to have something small and mild in my stomach overnight to soak up some of the acid. 00:13:00.000 --> 00:13:08.000 I have also woken up hungry at 2 a. M. And been unable to fall back asleep on the nights when I don't have any stacks before bed. 00:13:08.000 --> 00:13:12.000 I want to honor my body and be able to sleep soundly at night with a happy stomach, but I don't want to mindlessly give in to nighttime snacking habit. 00:13:12.000 --> 00:13:26.000 Any tea tips are appreciated. Thank you. This is really common. I think I feel like we get this quite a bit in, the Facebook group. 00:13:26.000 --> 00:13:34.000 And I really do think it just comes from, you know, dieting and just being a little bit nervous about whether we're eating to write them out for ourselves. 00:13:34.000 --> 00:13:43.000 And that's totally valid, totally valid. In this situation it sounds like The snack before bed is what your body is. 00:13:43.000 --> 00:13:52.000 Your body is needing a little bit of fuel before bed. You said you wake up hungry. Excuse me, you wake up hungry in the middle of the night if you don't have the snack before bed. 00:13:52.000 --> 00:13:58.000 It's comforting and soothing to you to have this neck. And it sounds like it helps with your acid reflux. 00:13:58.000 --> 00:14:08.000 So these are 3 great things. And this snack before bed is doing for you. I would say that this is something that makes you feel your best, right? 00:14:08.000 --> 00:14:15.000 So it This is that's what I would take into consideration when you're wondering if this snack is quote unquote needed. 00:14:15.000 --> 00:14:22.000 It sounds like it's benefiting you. It's helping you sleep. It's helping you get through the night without waking up hungry and it's helping with your ask reflex. 00:14:22.000 --> 00:14:46.000 Those are 3 really great things. There's nothing wrong with snacking before bed. There's this Diet culture talk around certain times that it's okay to eat and sometimes it's not okay to eat when really there's no clock or our body doesn't have like a clock on when it you know, when it has, when you can and can't eat basically it's always 00:14:46.000 --> 00:14:51.000 metabolizing your food always. There's no time where your body just stops. We don't stop metabolizing our food because we're sleeping. 00:14:51.000 --> 00:15:02.000 Our body is actually doing so much while we're sleeping in it and need the fuel to get us through to morning and to, you know, restore our body and ourselves. 00:15:02.000 --> 00:15:09.000 As we're sleeping, right? So we do need fuel while we're sleeping. So there's nothing wrong with snacking before Ben. 00:15:09.000 --> 00:15:16.000 And I would also ask what makes you feel like you're mindlessly snacking is it's Like, are you eating past comfortable fullness? 00:15:16.000 --> 00:15:28.000 Are you leaving the situation like not remembering what you ate or how it tasted. Because if that's the That's the issue here. 00:15:28.000 --> 00:15:37.000 That's what you don't feel great about in this situation. We can practice things to help you feel more mindful and to enjoy these snacks more. 00:15:37.000 --> 00:15:44.000 So what it sounds like you really enjoy having these snacks while you watch TV. And I can totally relate to that. 00:15:44.000 --> 00:15:51.000 I think it's just so comforting to, you know, have some cereal or ice cream as you're watching a movie or whatever it might be. 00:15:51.000 --> 00:16:01.000 But just making a mental note, taking a few breaths before you start eating, giving yourself, Not a deadline, but kind of like. 00:16:01.000 --> 00:16:18.000 Like say I'm gonna check with myself when this is halfway gone. So what kind of keeps you continuing to look back at your food, you can continue to check in with yourself and those things happen and to see where you're at on the hunger phone is scale but also how the food is actually tasting is the food tasting good? 00:16:18.000 --> 00:16:36.000 Is it bringing you comfort? Or do you still feel like this is just mindless? And then the second thing I would say if you feel like it's just a pull toward these foods or if these foods that you don't feel comfortable eating before bed. 00:16:36.000 --> 00:16:42.000 That could be, you know, like a food role. You're allowed to have these kinds of food before bed. 00:16:42.000 --> 00:16:50.000 And to kind of work on that. Which you'll find in stage 4 is to start incorporating these foods throughout the day. 00:16:50.000 --> 00:17:04.000 So you're not just having them at night before bed. So it's not just a lot of times our bodies can think, well, I'm not going to be able to have this food until tomorrow right before bed, so I'd better get it in right now in case I wanted again tomorrow. 00:17:04.000 --> 00:17:12.000 So it's going to have you, Kremlin is the same foods each night. If that's the only time that you're allowing yourself to have them. 00:17:12.000 --> 00:17:14.000 I'm so by incorporating them into your food or into your meals and snacks and you know other times throughout the day can help to neutralize it. 00:17:14.000 --> 00:17:25.000 So your body and brain aren't thinking, well this is the only time I'm gonna be able to get it so I better have it now. 00:17:25.000 --> 00:17:43.000 So incorporating those tips. I think is going to help and really just trying to let go of that mindset that eating before bed isn't isn't healthy for us or that You know, these foods aren't healthy to have as a snack. 00:17:43.000 --> 00:17:56.000 So I hope that was helpful. It was a lot of question, but I think it was good that you had that you sent all this information with it because I'm glad I think you'd be kind of like more specific things to kind of work on. 00:17:56.000 --> 00:18:00.000 Okay, next step. 00:18:00.000 --> 00:18:09.000 Is it necessary to cut out exercise when you start? I've heard that's something you do, but I love it way too much to be able to do that. 00:18:09.000 --> 00:18:17.000 Great question. No, it's not always necessary to cut out exercise when you first started eating. 00:18:17.000 --> 00:18:34.000 What you want to do and this is all covered in stage 2 video 3. With movement and exercise, it's important to recognize what your mindset and your feelings are around movement. 00:18:34.000 --> 00:18:48.000 If you feel nervous, anxious, stressed when you can't make a workout or do you feel pressured to Get up really early and go to workout or need pressure just to work out at all and you feel guilty when you don't. 00:18:48.000 --> 00:18:59.000 These are all things that can really be, can really benefit from a movement vacation. It gives you time to work on your mindset. 00:18:59.000 --> 00:19:15.000 Movement when going to the gym or moving or getting your exercise in every single day may not be as helpful and it really is just It's short term, it's nothing permanent, it's just as you're working through your mindset on it. 00:19:15.000 --> 00:19:24.000 I would look into just take a little bit deeper on Why you love it so much? Is it because of how it makes you feel? 00:19:24.000 --> 00:19:34.000 Is it because you know it helps you to focus better during work. Does it help you feel more confident like these things are amazing things that exercise can help us with? 00:19:34.000 --> 00:19:44.000 But if you're loving it because you get compliments on the way to choose your body or do you love it because 00:19:44.000 --> 00:19:55.000 Because it's like a dye the atmosphere those are things that that you might want to acknowledge and like work on as Maybe you're taking a, vacation or maybe not. 00:19:55.000 --> 00:20:01.000 Again, it's just filled out, in a whole lot more detail in, stage 2, video 3. 00:20:01.000 --> 00:20:12.000 And it gives you a lot more, a lot more information to help you decide if a movement vacation is the right. 00:20:12.000 --> 00:20:20.000 The right like twice for you. A lot of times it like it's really just telling you. 00:20:20.000 --> 00:20:26.000 Like, are you gonna benefit from a move vacation or is it just? 00:20:26.000 --> 00:20:31.000 Yeah, it's basically just me if you're gonna benefit from a movement vacation. Like I said, it's not permanent. 00:20:31.000 --> 00:20:41.000 And it's something that you can even try. Some people just find that like coming back on movement has really helped in just looking at their motivation behind movement. 00:20:41.000 --> 00:20:56.000 Has made a big difference not every single person needs to take a movement vacation and stage 2 video 3 can really help you to figure that out But yeah, if you're not quite there yet, that's totally fine. 00:20:56.000 --> 00:21:04.000 It will walk you through it step by step so you don't have any questions. But yeah, stage 2, video 3. 00:21:04.000 --> 00:21:17.000 Great question. Next up. How do I know if I'm eating the right amount? It's weird because I'm not really overthinking it like I used to do, but I feel like I should be. 00:21:17.000 --> 00:21:21.000 So first of all, that's amazing. You don't need to overthink it. 00:21:21.000 --> 00:21:24.000 Our bodies are really, really great at managing when we might have a little too much food or have a little too less food. 00:21:24.000 --> 00:21:45.000 So it's nothing that we actually get absolutely perfect every single day. Because our bodies are so great at kind of finding the equilibrium and working its way through when we have a few extra calories if you not so not enough calories. 00:21:45.000 --> 00:21:57.000 But you can tell if. Your, eating too much if you're feeling like really if you're feeling comfortably full after. 00:21:57.000 --> 00:22:06.000 Meals and snacks often that can mean that you're just getting You're giving more fuel than what your body needs, which absolutely isn't a bad thing. 00:22:06.000 --> 00:22:12.000 But if it's making you feel uncomfortable consistently, then that's not where we want you to be either. 00:22:12.000 --> 00:22:23.000 We want you to be getting an amount of food that feels good for you in your body. Sometimes if not getting enough food can be like frequent thoughts of food. 00:22:23.000 --> 00:22:41.000 Fatigue, intense cravings. Feeling lightheaded, irritable, low blood pressure, low blood sugar, So these are all things to kind of be wary about if you know you're really that nervous. 00:22:41.000 --> 00:22:47.000 If you're getting too much food or 2 less food, your body is going to show you. It's not something that we really need to guess at. 00:22:47.000 --> 00:22:49.000 You're gonna be having these symptoms if you're not getting enough, are you getting too much? 00:22:49.000 --> 00:23:02.000 You're gonna know. So it's not something that you should be, or should be, that you would need to be worrying about quite as much. 00:23:02.000 --> 00:23:18.000 So I hope that's helpful because I know as you're going from diving where You're either like tracking everything that you put into your body or you're feeling guilty about whatever you eat to intuitive eating where you're not really tracking anything. 00:23:18.000 --> 00:23:31.000 So I can feel it can feel a little intimidating to not know or to not have that like quote unquote control but your body will tell you if it's not getting enough or it's getting too much. 00:23:31.000 --> 00:23:41.000 Yeah. Yeah, your body will tell you. It'll let you know. Our bodies are really good at that. 00:23:41.000 --> 00:23:46.000 Okay. 00:23:46.000 --> 00:23:54.000 Okay, so this next one it just says I'm curious whether most people in society are putting the workbooks or just doing it online. 00:23:54.000 --> 00:24:01.000 I prefer online. I'm not sure how to save what I've written. So, 00:24:01.000 --> 00:24:09.000 You can do it either way, whatever way it feels best for you. I know a lot of people have been to like the techier side, but they just do it. 00:24:09.000 --> 00:24:20.000 On the computer or their iPad will others still like to print things out and write things down that's Me, I love handwriting things. 00:24:20.000 --> 00:24:29.000 But I believe if you have Adobe and you download the workbooks, then you can just type in and save it as you go. 00:24:29.000 --> 00:24:42.000 If you don't have Adobe. If you open it in your browser, then you can type in it in a browser and then once you download it it'll save it with your responses in it. 00:24:42.000 --> 00:24:50.000 And I think that's how a lot of people are. Are kind of saving their work on there because they don't have Adobe, which is totally fine. 00:24:50.000 --> 00:25:00.000 Or you can. Obviously also print them out. If you go into the resource library and just type in workbooks, there's there's a document that has like all of the video workbooks listed. 00:25:00.000 --> 00:25:18.000 It just has a PDF underneath there. Okay, so next up, next up, this one's a little bit longer, so I'm gonna kind of chunk it into 2 pieces to kind of. 00:25:18.000 --> 00:25:28.000 To kind of help how I'm going to. Break it down a little bit 00:25:28.000 --> 00:25:39.000 Oh So our first question, oh my gosh, our first question, our next question. I'm getting frustrated because I never seem to feel satisfied. 00:25:39.000 --> 00:25:46.000 I want to eat balanced meals, but I just find myself still wanting and eating sweets to find satisfaction. 00:25:46.000 --> 00:25:52.000 I try to eat a variety of foods, but I still just want the same thing to find satisfaction. 00:25:52.000 --> 00:26:02.000 The problem is that when I actually I'm going to stop there. Let's just stick to that little bit first and then we'll work through that and then we'll move on. 00:26:02.000 --> 00:26:12.000 So the first thing that I notice is that This person is. Isn't liking that they have to add sweets their meals in order to feel satisfied. 00:26:12.000 --> 00:26:22.000 And there's absolutely nothing wrong with adding sweet to your meal. This can actually be a really great way to help neutralize it and if those are the foods that help you feel satisfied there's nothing wrong with that. 00:26:22.000 --> 00:26:31.000 And including that into your mule can actually be helpful. Suites can be a part of your balanced meal. 00:26:31.000 --> 00:26:41.000 A lot of times when we hear the, the phrase balanced me, we just think like. Chicken vegetables and rice and that's a balanced meal. 00:26:41.000 --> 00:27:02.000 When it's very unlikely that we're gonna find satisfaction from that. So in order to find that satisfaction, we're gonna have to add something that we find enjoyable and something that It's going to add flavor to it, something that's gonna add a little bit of to the meal so you can actually feel good about what you just ate and feel satisfied. 00:27:02.000 --> 00:27:09.000 So whether that's adding the cookie or the brownie, whatever it is to the meal or if it's maybe adding a sauce or a condiment, maybe like some karaoke sauce to it or some salad dressing to your salad. 00:27:09.000 --> 00:27:22.000 This can really help to and some satisfaction to the meals that you aren't still searching for something afterwards. 00:27:22.000 --> 00:27:29.000 And like I said, there's nothing wrong with wanting this, we're gonna nicely to your meal, that's more than okay. 00:27:29.000 --> 00:27:35.000 Let's make sure I got everything in that portion. 00:27:35.000 --> 00:27:46.000 Yeah, like I like we can't choose what foods and what things like satisfy us. It's just what makes us, what tastes good and what feels good to us. 00:27:46.000 --> 00:27:55.000 So if those things are what satisfies you, there's there's nothing wrong with that. Okay, so let's move on to the next portion. 00:27:55.000 --> 00:28:13.000 Says the problem is that when I do allow myself to eat satisfies me, I just want to keep eating and my sense of taste intensifies instead of tapering off, drawing me to just keep eating and makes me not want to honor this at all because of how much food I'm eating. 00:28:13.000 --> 00:28:22.000 I don't want to continue to eat so my I don't want to continue to eat so many sweets because I know it won't make me feel good in the long run. 00:28:22.000 --> 00:28:30.000 Good. I'm working on listening to my body, but I feel like it just wants them all the time no matter what else I eat. 00:28:30.000 --> 00:28:41.000 Do you have any tips for finding satisfaction without having to having to eat so much? Excuse me. 00:28:41.000 --> 00:28:53.000 Yes. Wanting, so wanting these foods, like foods, like sweets and food that you weren't quote unquote allowed to have while you were guiding. 00:28:53.000 --> 00:29:00.000 It's very normal to want these foods more often when you go into a treated eating. Yeah, you've been restricting these foods for so long, now that you're allowed to have these foods, your body is going to want them more. 00:29:00.000 --> 00:29:22.000 And the more you allow it, the more neutral it's going to become the quicker you're gonna The quick your body is gonna kind of like neutralize the food, but if you're eating it in a way that doesn't feel good, that's not going to be super helpful either. 00:29:22.000 --> 00:29:34.000 So. It sounds like You might have some like negative connotation behind suites. And that's kind of what's pulling you to these foods. 00:29:34.000 --> 00:29:51.000 That's kind of just like the distance I'm getting from your question here. And I think if you incorporate like other ways to bring satisfaction to your meals, It's gonna help to. 00:29:51.000 --> 00:30:06.000 Help you to find other things that bring you satisfaction. And if your, if there's any guilt that's associated with these suites, that you're adding for satisfaction, it's only going to like intensify the cycle. 00:30:06.000 --> 00:30:13.000 So what I mean by that is you you eat the meal, you don't feel satisfied, you feel bad about not being satisfied, but you add the sweets to help with satisfaction. 00:30:13.000 --> 00:30:18.000 You feel bad about eating the sweets. And that makes you feel bad. That's gonna make you crave the sweets even more. 00:30:18.000 --> 00:30:31.000 And then it just starts all over again. You know, it's just like the cycle of restricting feeling bad, wanting it even more. 00:30:31.000 --> 00:30:42.000 It just kind of intensifies that these foods are special. So I keeps you thinking about these foods and it keeps you wanting these foods. 00:30:42.000 --> 00:30:52.000 So in order to. To kind of neutralize this, we have to. We could habituate it, right? 00:30:52.000 --> 00:31:02.000 I'm not sure what stage this person is in, but stage 4 goes over, you know, how to get through our food roles, right? 00:31:02.000 --> 00:31:11.000 And habituation is a big part of that. And that means that we are incorporating these foods regularly into our meals and snacks. 00:31:11.000 --> 00:31:18.000 So that can mean like adding some browning on top of your smoothie or probably a cookie into your yogurt or just having it for a snack or adding it to your meals. 00:31:18.000 --> 00:31:32.000 These things can help, one gives you more, helps to neutralize it, right? You're having it more often, but it's also giving you more opportunities to work on your mindset around it. 00:31:32.000 --> 00:31:45.000 It gives you more opportunities to notice those negative thoughts that you're having about it so you have more opportunities to talk back to those and rewire your brain about those foods that you might have food rules about. 00:31:45.000 --> 00:31:55.000 So with that being said, again, To find satisfaction, something, it has to taste good for you and it has to. 00:31:55.000 --> 00:32:02.000 It has like feel good. So whether that's adding salad dressing or nuts or seeds or something savory or just adding a cookie to your meal or a condiment or sauce or something like that. 00:32:02.000 --> 00:32:16.000 Something that takes your meal to the next level so it doesn't just feel like You're eating something plain or eating, the same thing over and over again. 00:32:16.000 --> 00:32:22.000 You know, you want something to taste good. In order for it if you're satisfied so you can move on after your meal. 00:32:22.000 --> 00:32:31.000 And like I said, sometimes that can be something as small as like adding cheese to your veggies or, adding dessert. 00:32:31.000 --> 00:32:42.000 But not And this can be helpful too. Not making yourself finish your meal before allowing the dessert or the sweets. 00:32:42.000 --> 00:32:50.000 Doing this can solidify in your brain that This food is important and this food is just in case I need it for later or this food. 00:32:50.000 --> 00:33:02.000 Like it's just making those sweets more special because you have to eat this other food in order to earn the sweets. 00:33:02.000 --> 00:33:08.000 So by incorporating that into the meal and enjoying bites of your brown, your cookie or whatever it is along with. 00:33:08.000 --> 00:33:32.000 The rest of your meal, it just helps to neutralize it. You want Your meal food like your vegetables chicken, whatever it is in the sweets to be on the same playing field you want them to feel the same and to like have the same thoughts around it so You're not feeling the extra pull towards the sweets just because they aren't allowed anymore or because they weren't allowed before. 00:33:32.000 --> 00:33:43.000 I hope that makes sense. I hope just you know, neutralizing it and finding other things that helped us satisfy you, and just recognizing that this is normal. 00:33:43.000 --> 00:33:56.000 When when you first start interviewing and when you're first starting to bring these things into your diet, it's totally normal to, want them more than you did before is to let them know. 00:33:56.000 --> 00:34:17.000 Oh, okay, that was our last one. Let me check our. 00:34:17.000 --> 00:34:20.000 Okay, I think. 00:34:20.000 --> 00:34:24.000 Okay. 00:34:24.000 --> 00:34:26.000 Great, that's it. That's the last one. I hope you all have a good holiday tomorrow if you're celebrating. 00:34:26.000 --> 00:34:31.000 If not, have an amazing weekend. I'll see you back here on Wednesday. I just want to say how wonderful this is. 00:34:31.000 --> 00:34:43.000 I absolutely love to say how wonderful this is. I absolutely love coming here every week. I love seeing your names in the Facebook group. 00:34:43.000 --> 00:34:46.000 An incredible group to be a part of and I just feel so privileged to be a part of this amazing, amazing group. 00:34:46.000 --> 00:34:55.000 Again, have a good holiday, have a good weekend, have a good week. Are you beautiful people? Have a good one. 00:34:55.000 --> 00:35:11.000 Bye bye.