Fitness & Nutrition

The Love, Food Podcast: Peace from emotional eating, binge eating, eating disorders, and negative body image through intuitive

Julie Duffy Dillon: Registered Dietitian, Food Behavior Expert, Body Image Guru

Clean eating. Low carb. Low fat. Do this not that. Now what? Eating is getting too stuffy and complicated. Throw open your windows to allow a new stream of health, wellness, and peace. Time to examine your dusty food belief knick-knacks. What if you could write a letter to food? Pen to paper, you hash out the love/hate relationship and food’s undeserving power. Details go back years, to your first childhood diet trying to fit in. How you relate to food chronicles many of your life’s ups and downs. In this letter, you examine your dusty food beliefs and wonder which go in the trash, are for others, and which remain in your heart. What if you wrote this all down and food wrote you back? This is Love, Food. Food behavior expert and host, Julie Duffy Dillon is rolling up her sleeves to get to the bottom of what is really healthy. This award-winning dietitian seen on TLC’s My Big Fat Fabulous Life has a secret: food is not your enemy and your body is tired of the constant attacks. Show topics include: *emotional eating *weight concerns *binge eating *orthorexia *body image *eating disorders *dieting *parenting and food *healthy eating *stress eating *food addiction *mindful eating *non diet approaches Pull up a chair to your dusty kitchen table and set it for a meal. Ask food to sit alongside you and chat over coffee. Or a margarita. You have some reconnecting to do. In that connection is Love, Food. In that conversation is health and peace.

Episodes

My inner mean girl won't shut up {Ep 90 with Beth Rosen}
22:29
2017-10-07 17:21:50 UTC 22:29
My inner mean girl won't shut up {Ep 90 with Beth Rosen}

Is constant comparison getting in the way of your ability to make peace with food and your body? Listen now for some tips for navigating this difficult food peace struggle.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, PCOS and Food Peace. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • Comparison is natural, but it can really get in the way of making peace with food!
  • Beth Rosen joins for some insight.
  • Body checking and comparison is super common for chronic dieters.
  • How does our inner mean girl reinforce diet culture's rules??
  • The beauty industry, the diet industry, and the fitness industry ALL conspire to keep us stuck in our own heads, constantly comparing ourselves to others.
  • We can talk back to our inner mean girl and build up our inner girl power so she can fight back! Come up with some body neutral responses to respond to the negative voices that give you unhelpful commentary about your body.
  • Your practice will make progress!! The more often you speak up against internalized diet rules, the sooner your brain will believe it. This is called neuroplasticity.
  • What do we GAIN when we LOSE dieting??
  • Diet's don't help us! It's time to leave dieting behind for good.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

I can't stop obsessing about what I eat {Ep 89}
25:11
2017-10-07 17:21:50 UTC 25:11
I can't stop obsessing about what I eat {Ep 89}

Are you cycling between restricting and bingeing? Have you left behind dieting, but are still struggling with the feeling of being out of control around food? Is your body image and fear of weight gain jeopardizing your food peace journey? Listen now for some solutions to these common struggles.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my online course, PCOS and Food Peace. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • What's the nitty gritty behind our food and body anxieties??
  • We learn at a young age that our bodies are to be CONTROLLED rather than enjoyed! This directly impacts our body image and how we feel about food.
  • Our relationships with our parents can really influence how we feel about food and our body! The connections we make as children stick with us, and inform our relationships as we get older.
  • Familiar patterns (like dieting!) can feel super familiar and reassuring, even if they aren't ultimately positive patterns for our mental health.
  • Cooking can be an important act of self-care and nourishment!! It can really help us to move past our food rules.
  • Sometimes, when we try to control food and our body, it's because something else feels out of control in our lives.
  • How can we reconnect with our bodies and pleasure?
  • Dieting and eating disorder behaviors can be coping mechanisms that we use to protect ourselves and distract ourselves! When you're ready, or when the coping mechanism isn't serving you anymore, investigate the WHY.
  • Work with a therapist to figure this stuff out, including how to incorporate self-compassion into your life!
  • Recovery isn't linear, and black and white thinking holds you back! Step away from all or nothing thinking to support yourself in your recovery.
  • Connect with your values! This will help you stay on the recovery path.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

My chronic illness keeps me from making peace with food. {Ep 88 with Elyse Resch}
31:14
2017-10-07 17:21:50 UTC 31:14
My chronic illness keeps me from making peace with food. {Ep 88 with Elyse Resch}

Are you trying to find food peace, while also struggling with a chronic illness that requires food restriction of some kind? Do you have fear around certain foods making you sick? Have you struggled with the deprivation and binge cycle? Listen now for some strategies to tackle these food peace challenges.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my FREE PCOS video training. Get connected now and be the first to get it when it releases in mid-September. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • Elyse Resch joins to talk about intuitive eating!
  • We all are the experts of our own bodies.
  • Feelings of betrayal from food and your body can make finding body trust and connecting with your internal wisdom that much harder.
  • Have self-compassion and gratitude for what our bodies CAN do!
  • Let's shift our thinking... instead of listing all the foods you CAN'T eat when you struggle with something like celiac disease, figure out all the foods you CAN eat.
  • Intuitive eating isn't JUST about flavor (Elyse calls it "the tongue")! It's also about tuning into how we FEEL when we eat certain foods.
  • Intuitive eating is a combination of instinct, feeling, and thought!
  • How do we use our body, education, taste, and intellect to help guide us in our choices?
  • Healthy eating includes pleasure and satisfaction!!
  • If we don't honor our hunger, we'll put ourselves in a situation where we're ravenous, and then we can't find satisfaction in our food. Likewise, if we eat without hunger present, food just doesn't taste as good! It's all about finding the middle ground with hunger.
  • Feelings of deprivation lead directly to bingeing!
  • Shifting our mentality can open the door to profound healing.
  • Dieting doesn't work!!
  • Lean into compassion... whatever we've done, we've done it because it's what we thought we needed to do at the time. It was a way to cope! We can't get mad at ourselves for doing our very best, even if it didn't turn out to be a sustainable path for progress.
  • Come from a place of curiosity, rather than judgment.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

My mom hates her body and I do too {Ep 87 with Summer Innanen}
29:35
2017-10-07 17:21:50 UTC 29:35
My mom hates her body and I do too {Ep 87 with Summer Innanen}

Have you hit diet rock bottom? Are you struggling with internalized fatphobia? Do you desperately want to find food peace, but still feel stuck? Listen now for some solutions to these hurdles.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my FREE video training: Your First 3 Steps Towards Food Peace with PCOS. Get connected now and be the first to get it when it releases in mid-September. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • Diets don't work for ANYONE! "Success" with diets is not the typical experience. So, now what?
  • Body image coach Summer Innanen joins to give us her insight! 
  • Summer's body image coaching program, You, On Fire
  • Leaving the food rules behind can be really hard when you haven't built up your intuitive skills to know what you need to eat and how you need to move to feel good in your body.
  • Breaking out of the diet box can be scary!!
  • The transition from dieting to intuitive eating can be long and hard and awkward!
  • What are your next steps? Get rid of the scale and any trackers that make you hyper aware of your body size. You need to tune into what your body needs, not what your body looks like!
  • Go out and find clothes that help you to NOT think about your body and to help you to not fixate on any physical changes that might happen during this process.
  • When you start eating in a non-restricted way, you will probably start eating A LOT more than you think you should! You've been undernourished for so long, and your body needs to catch up. Plus, our perception of how much food we need to function like a normal human is SO skewed! Give yourself permission to eat as much as your body tells you to, even if it feels like too much, and be as compassionate as possible during the process.
  • You can't force balance!! It's about mental and physical wellbeing, and should be measured throughout your lifetime, rather than in short time spans. You can only see it in hindsight!
  • This is a process of UNLEARNING diet culture, and learning the language of body trust and intuition.
  • The whole world reinforces diet culture, and that makes this process even harder!
  • Food is food, and it doesn't deserve the power that we give it.
  • Body acceptance and exploring what your body size means to you is key! Still not liking your body is okay, but coming to a place of body neutrality can be so healing. The goal is just to not think about our body on a consistent basis!
  • We are untamable! Live your life outside of the diet cage.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

Intuitive eating never works for me {with Evelyn Tribole}
28:24
2017-10-07 17:21:50 UTC 28:24
Intuitive eating never works for me {with Evelyn Tribole}

Have you tried to move away from dieting, but in doing so have started to feel out of control? Are you worried about "letting yourself go?" Do you feel like intuitive eating will just never work for you? Listen now for some thoughts on how to move forward.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my FREE video training: Your First 3 Steps Towards Food Peace with PCOS. Get connected now and be the first to get it when it releases in mid-September. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • Diets cause the chaos, and it's not your fault that moving away from them is so hard!
  • Body positivity doesn't need to be associated with "letting yourself go" or being overfull! This overfull feeling has to do with DIETING, not body positivity.
  • Evelyn Tribole joins to help us tackle these intuitive eating struggles!!
  • Dealing with overeating when you first start exploring intuitive eating is a common struggle, and it can definitely be worked through! There's lots of solutions here.
  • The diet industry makes us feel like we're one bite away from poor health.
  • Remember that the process of intuitive eating and making peace with food is one of discovery and curiosity... there is no way to do it right or wrong!
  • We must connect with the body and become the expert of what own bodies need when we delve into intuitive eating. Clue into what you're experiencing in your body, rather than in your mind.
  • You can't make a mistake in intuitive eating! All bumps in the road are a part of the learning process. If you feel overfull, you haven't done anything wrong! Just explore the experience and discover what is within it.
  • Trust the body, rather than pushing prescriptive rules and decisions. Our bodies have been silenced, and intuitive eating gives them a voice!
  • Interceptive awareness: the ability to perceive the feelings that arise in the body, both physical and emotional (all emotional feelings have a physical response!). Tapping into these feelings can help you get your needs met.
  • How do we move from shame or guilt to curiosity? Pause, and figure out what belief system we believe we've violated. Write down the thoughts and rules that we believe we are breaking.
  • Belief systems take a while to break down!
  • Treat your body as an experiment! Allow intuitive eating to guide you to become an expert of your body again.
  • Surround yourself with resources that promote self-kindness!!
  • Intuitive eating research is strong. There is a body of evidence that shows intuitive eating is health promoting!
  • Intuitive eating is getting more popular in the media... but most main news sites that cover intuitive eating focus on permission to eat, and forget about the rest of the 10 principles. We have to make sure that when people learn about intuitive eating, they learn about what it truly is in its totality!
  • When we take away the guilt and judgment around eating, we make room for satisfaction.
  • You are NOT alone!
  • The steps out of this tug-of-war will be challenging, but they will be worth it.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

I can't control what I eat.
20:34
2017-10-07 17:21:50 UTC 20:34
I can't control what I eat.

If you've been trying to control what you eat for years I bet you are desperately needing a break. Fresh Love Food Podcast episode has insight. Pull up a chair and listen now for #foodpeace insight.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my FREE roadmap: Your First 3 Steps Towards Food Peace with PCOS. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • Recovering from an eating disorder is SO different than recovery from an addiction... we NEED food! So how do we figure out how to navigate something that we struggle with, but that we have to engage with on a daily basis?
  • When we struggle with an eating disorder, food becomes the central focus of the brain. When we pursue recovery, it's no wonder that food is still on our minds! We have to retrain our brain, and rewire it so that over time, it stops obsessing over the food.
  • Lean into the resentment, anger, and exhaustion! These emotions are present for a reason. Ask yourself, who DESERVES this resentment and anger? This resentment and anger should be directed at our cultural expectations for the human body and for womanhood.
  • Food is there to NOURISH us, not punish us.
  • Recovery from an eating disorder is HARD WORK, and it's made harder by the fact that our culture still needs to recover from its own eating disorder. You keep getting mixed messages!
  • We HAVE to feel our feelings, and examine them to figure out what their messages are for us... otherwise they'll keep resurfacing.
  • Even when things feel hard, remember that you are STILL moving forward.
  • Work with a therapist to help you muddle through this stage!
  • Some practical advice: keep some easy, low-prep, go-to foods on hand at all times! Use these foods when you need a break, but you still want to make sure you're getting the nutrients you need.
  • Food's important, but it's not everything. It doesn't have to always be the most pleasurable or nourishing experience... it can just be food!
  • Food might become boring. That's normal! Try to schedule a meal or snack once a week that you eat with someone else to help support you through this stage.
  • Food is a connector!
  • Food is not supposed to be thought about all the time. Instead, it's a part of our lives, and our relationships should be taking central focus.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

I can't get rid of the urge to binge eat {Ep 084 with Isabel Foxen Duke}
31:21
2017-10-07 17:21:50 UTC 31:21
I can't get rid of the urge to binge eat {Ep 084 with Isabel Foxen Duke}

Do you feel like you've done everything to tackle your struggle with binge eating? Is there a constant battle in your head over cravings? Listen now to hear some solutions on how to overcome this food peace struggle.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my FREE roadmap: Your First 3 Steps Towards Food Peace with PCOS. You CAN make peace with food even with PCOS and I want to show you how. Join our Facebook group to get extra support!

Episode's Key Points:

  • The recovery process is NOT linear, and it takes TIME.
  • Isabel Foxen Duke joins to talk about dieting, bingeing, and more!
  • Physical restriction is NOT THE SAME as emotional and psychological restriction... even if you're eating "enough," bingeing can still occur if you feel mental restriction. Diet mentality is the bigger thing to break down when trying to break free from bingeing!
  • Cravings are neutral things!! We don't need to feel shame about them.
  • Emotional eating and binge eating are two different things! Emotional eating is when we eat something in order to make ourselves feel better. It's a coping mechanism to distract, comfort, soothe or avoid a feeling. Binge eating, on the other hand, is a reaction to the diet mentality. Isabel calls is reactionary eating! For example, when you tell yourself you can't have "x" food, all you want is "x" food, and then it results in a binge.
  • Food is never black and white!
  • Just because we think we're eating "enough," we actually may not be because we live in a restrictive, diet-culture world.
  • Diet mentality tells us that there's a right and wrong way to eat. Giving up dieting is giving up an attitude around food that categorizes certain food behaviors as safe and others as unsafe.
  • "The Don't Binge Eat Diet:" when you're desperately trying to avoid and overcome the urge to binge, which only perpetuates a binge. Think about a bow and arrow... the farther back you pull the bow and the more tension your build, the farther that bow will fly in the other direction when you inevitably let go!
  • There's NOTHING wrong with emotional eating!! The only reason why people fear emotional eating is because we fear getting fat.
  • Emotional eating turns into a binge when we decide that the action we're doing is not okay and feel shameful about it.
  • Quitting dieting doesn't just mean you've put down the calorie counts and the weight loss goals... it means we leave behind the "right" and "wrong" with food.
  • When we struggle with food, we have to ask, where is the restriction happening?? Where is the diet mentality hiding?
  • Not dieting is a physical AND emotional issue! 90% of recovering from dieting is about the diet mentality and diet attitudes, and only 10% of it is about the physical.
  • If you are clinging to ANY kind of wagon, you will inevitably fall off!
  • Permission to binge is step one!!
  • It's time to overcome emotional restriction.
  • You have permission to be where you are right now, and to meet your needs in however you need to.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

Help me make peace with food while losing weight {Ep 083}
22:46
2017-10-07 17:21:50 UTC 22:46
Help me make peace with food while losing weight {Ep 083}

Are you trying to make peace with food, but still trying to lose weight? Do you want to know if there is a way to pursue weight loss AND heal your relationship with food? Are you struggling with what you see as an addiction to food? Listen now to hear my insights on this complicated food peace issue.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my PCOS summer series: Empowering Your PCOS Journey. You CAN make peace with food even with PCOS and I want to show you how. This series and our Facebook group will be with you every step of the way.

Episode's Key Points:

  • The pursuit of weight loss CANNOT be combined with making peace with food... so now what??
  • Thinking about food addiction leads to issues with food preoccupation. We NEED food to survive and thrive! We shouldn't pathologize the desire for food.
  • There isn't ONE diet that, for most people, can help maintain weight loss for more than two years. In fact, most dieters regain all their lost weight, plus more, within five years. Dieting predicts weight gain!!
  • Ancel Keys' Minnesota Starvation Experiment: strong and fit men were fed half of the amount of nutrition they needed. Eventually these men became depressed and food preoccupied, and experienced a decrease in libido and in interest in extracurricular activities.
  • Weight loss pursuits promote restriction, and restriction leads to food preoccupation... so we can't pursue weight loss without it resulting in food preoccupation.
  • Remember, even if you decide to leave dieting and intentional weight loss behind, it will still take TIME to end your struggles with food preoccupation. Make sure you have a team behind you to support your healing!
  • We live in such a fatphobic world! It's important that we break down our own internal biases related to fatness, and face our own fat discrimination.
  • What is really behind the fear of fat? Explore that to figure out what's really behind the obsession with weight loss, and to discover what's keeping you stuck in disordered eating patterns.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

I can't tolerate my changing body. {Ep 082 with Ellie Herman}
24:17
2017-10-07 17:21:50 UTC 24:17
I can't tolerate my changing body. {Ep 082 with Ellie Herman}

Have you embraced body trust, but are suddenly up against a trigger such as body changes? Are you concerned about relapse, and are trying to maintain recovery through a stressful time? Listen now for some advice on navigating this part of the food peace journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my PCOS summer series: Empowering Your PCOS Journey. You CAN make peace with food even with PCOS and I want to show you how. This series and our Facebook group will be with you every step of the way.

Episode's Key Points:

  • Our bodies are ALWAYS changing, especially as women. We go through pregnancies, menopause... so how do we engage in body trust when our bodies keep changing??
  • Sometimes pregnancy can help grant a reprieve from an eating disorder.
  • Weight gain fears with pregnancy are so common!
  • Stressful transitions can trigger a relapse... Ellie Herman from Eating Recovery Center in Denver, Colorado joins to talk about how to keep us safe in these difficult times.
  • Anxiety about body changes is normal! Take a breath, and remind yourself that it's going to be okay.
  • Eating disorders feel so isolating, but the truth is that you are not alone.
  • Sometimes people with a history of food and body struggles will place the stress and blame of new life changes on the body. We fixate there because that's familiar! But the truth is that this body anxiety might be about something else entirely.
  • Find an eating disorder therapist or dietitian to help you on this journey.
  • Investigate what body discomfort means to you! Does it tend to come up with strong emotions, or with the stressors of life? Sit with that discomfort and fear and be curious about it.
  • Acceptance and Commitment Therapy (ACT): If we try to push discomfort and fear away, it only brings on more discomfort and fear! Try connecting with your values, and continue living towards those values while still making space for that discomfort.
  • Post-pregnancy can be a big trigger for relapse... for new moms, remember that nourishment for yourself is also nourishment for your child! Focus on taking care of yourself, along with taking care of your new baby.
  • Start a gratitude practice to help ground you in your recovery.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

I don't know how to stop dieting. {Ep 81}
20:51
2017-10-07 17:21:50 UTC 20:51
I don't know how to stop dieting. {Ep 81}

Are you ready to leave dieting behind, but are too afraid to make that final leap and embrace intuitive eating? Are you looking for a way out, but aren't sure where to turn? Listen now to hear some great tips to transition into this part of the food peace journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my PCOS summer series: Empowering Your PCOS Journey. You CAN make peace with food even with PCOS and I want to show you how. This series and our Facebook group will be with you every step of the way.

Episode's Key Points:

  • Diets don't work, and losing weight doesn't actually fix any of our problems!
  • Dieting = MISERY!
  • Healthy eating includes pleasure! If a certain eating pattern HURTS, then it's definitely a diet, and it's definitely not health promoting.
  • We give food way too much power and brain space... we should only really have to think about food when it's meal time! Food preoccupation can lead to unhealthy eating behaviors.
  • Compassion is key! It's super common to avoid "healthy" or "diet" foods like fruits and veggies, or to overeat when you first abandon dieting and restriction, all in an effort to overcompensate and make sure you don't fall back into disordered behaviors. So if you catch yourself engaging in these behaviors, just be kind and understanding to yourself. This is all a part of the mess of figuring out your own internal hunger, fullness, and satiety cues. And it won't last forever!
  • This is a PROCESS! Food peace isn't a fast journey.
  • Be curious about your eating behavior rather than judgmental. This will allow you to uncover the root of your food preoccupation!
  • You may have to think about food a lot when you first start the intuitive eating journey, but this won't last. Think about learning how to drive or riding a bike... you have to think about it at first, but once you get it, it's intuitive.
  • If jumping into intuitive eating still feels too scary, try experimenting with check-in times instead! Set an alarm so that you can check in with your hunger every three-ish hours throughout the day, every day. Make sure your check-in times go all the way until you're asleep, and do an intentional body scan to check in with your hunger, fatigue, and other bodily needs. Eventually, this will get you into the habit of checking in with yourself consistently, but not obsessively.
  • Making peace with food is HARD, especially because we live in a world that hasn't recovered yet. Find a dietitian and/or therapist, group therapy, or an online course to help you on this journey!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

Can I raise an intuitive eater if I've never been one? {Ep 80 with Leslie Schilling}
33:45
2017-10-07 17:21:50 UTC 33:45
Can I raise an intuitive eater if I've never been one? {Ep 80 with Leslie Schilling}

Are you worried about your ability to raise a normal eater, when maybe you've never been one yourself? Do you worry about raising children in larger bodies because you fear they will live a life filled with eating issues and judgment? Listen now for some suggestions for navigating this difficult part of the food peace journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by my PCOS summer series: Empowering Your PCOS Journey. You CAN make peace with food even with PCOS and I want to show you how. This series and our Facebook group will be with you every step of the way.

Episode's Key Points:

  • Being in a larger body in this world is HARD. From clothing choices to fitting in chairs, fat bodies face oppression EVERY day.
  • It IS possible to prepare children for this fatphobic world by telling them that you love them at ANY size.
  • Leslie Schilling joins to talk solutions!
  • Our culture is one of diet culture, and so it's not uncommon to have these fears when thinking about having children.
  • Understanding our own development around food is a HUGE step in learning how to raise children with a healthy relationship with food.
  • Sometimes we have to recognize that the way we were raised was super disordered!
  • Use your nutrition intuition.
  • Be ASSERTIVE about the way you raise your children.
  • Remember that you are your child's protector! It's a parent's responsibility to teach body peace, rather than body hate, and to stand up against other adults who perpetuate body shame.
  • Honesty builds bridges.
  • It's not our job to change other people's minds, but it IS our job to be assertive about our own safe spaces.
  • Values upheld by the family help a child to be self-protective.
  • Make sure your kid knows that THEY are in charge of their own body.
  • Kids have to be able to FAIL. As long as they have a safe home to come back to, we can't protect them from all of diet culture all of the time
  • Baby-led weaning: use family food to wean kids off of the bottle.
  • We are born as experts of our own body!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

I can't stop binge eating at night. {Ep 079}
25:05
2017-10-07 17:21:51 UTC 25:05
I can't stop binge eating at night. {Ep 079}

 

Do you feel like you have to follow diet rules related to when you're allowed to eat? Have you experienced nighttime eating, and feel ashamed, or don't like that it interrupts your sleep cycle? Listen now for some experiments to help you along on this part of the food peace journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you the new PCOS summer series: Empowering Your PCOS Journey!

Episode's Key Points:

  • Our body has no idea when the sun sets or rises... so why do we have these harsh rules about when we can and can't eat??
  • Uninterrupted sleep is an important part of self-care!
  • We're giving food WAY more power than it deserves.
  • The word "lifestyle" is often used to normalize eating disorders or disordered eating. Eating disorders LOVE to rationalize and minimize the impacts of eating disorder behaviors.
  • Low-energy availability: when someone's moving their body more than the calories they're giving it.
  • When we restrict heavily, the body will eventually try to save itself by EATING! Emotional eating, binge eating, etc. are all really common reactions to not getting enough calories. This is the way the human species ensures its survival in times of famine. Your body didn't fail you; it did it's job!
  • Food RESTRICTION leads to food OBSESSION.
  • Food insecurity: when someone can't obtain food on a consistent basis, possibly due to financial difficulties. When this happens, it's very common for people to not eat according to hunger and fullness, and instead to eat whenever food is around. This can lead to eating past fullness. It's SO important to remember that we must fix ACCESS to food, before we can consider health.
  • Healing your relationship with food and having unconditional permission to eat is the MOST important part of healthy eating!
  • Do you feel like you have unconditional permission to eat? If not, you might want to explore intuitive eating with a registered dietitian.
  • Waking up in the middle of the night to eat is REALLY common for someone who's not eating enough for many days at a time!
  • Be sure that you're eating enough during the day (along with unconditional permission to eat)! This will help with the nighttime eating that wakes you up mid-sleep.
  • TRUST YOUR HUNGER!
  • Hormones are a big part of our hunger signals... if you consistently eat food in the middle of the night, your body will start to think that's meal time. And there's NOTHING wrong with that! But if you want to be sure that you have high quality sleep, experiment with changing your circadian rhythms.
  • Work with a non-diet RD to help troubleshoot these different suggestions!
  • Try having something ready made for you, so that if and when you DO wake up in the middle of the night, you're good to go!
  • Anxiety and stress are often are part of this issue. Investigate how these factors play a role in your night eating!
  • Try turning off all your electronics an hour or so before sleep, and develop a nighttime routine. This CAN include a nighttime snack!!
  • Your body is NOT failing you!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

Do I stay fit or happy? {Ep 78 with Rosie Molinary}
33:54
2017-10-07 17:21:51 UTC 33:54
Do I stay fit or happy? {Ep 78 with Rosie Molinary}

Do you struggle with body image? Are you trying to find body peace, and to let go of body expectations? Listen now for some experiments to get through this part of the food peace journey.

Subscribe and leave a review here in just seconds.

This episode is brought to you by Pursuing Private Practice Masterclass.

Ready to start doing things your way and kiss the corporate world goodbye?

Details here and remember the super secret discount code BOSS for 10% off.

Episode's Key Points:

  • Making peace with food comes down to accepting ourselves! This includes accepting our needs and accepting the space we take up in the world.
  • Our bodies are NOT meant to be controlled!! They will change constantly as we get older.
  • Rosie Molinary joins to talk about body image!
  • We ALL have something unique to offer the world.
  • So much of our pain is related to our lack of awareness around our own self-worth. We are all fighting for our worth!
  • Remember, our worth isn't rooted in our appearance. So how do we find our worthiness outside of our earth suit? We must remind ourselves that we are worthy simply by EXISTING!
  • We pour energy and money into how we physically look in order to feel accepted... but this removes resources from experiences in our lives that might have the potential to EMPOWER us instead of disempower us.
  • Diet culture and the beauty ideal PROFIT off of our insecurities.
  • Self-acceptance is a journey!!
  • All experiences are moments of information, rather than moments for judgment. Get curious!
  • Unpack the internalized messages we have been taught about appearance and self-worth.
  • We have to accept that our bodies ALWAYS change... so we can't attach our worth to one stagnant version of our bodies, because that will always be in flux.
  • Imperfect cannot exist if there's no "perfect" in the first place... resist messaging around "effortless" perfection!
  • The images we see of our world in the media are NOT REAL!
  • We have to anchor our faith and belief in ourselves to how we FEEL, rather than how we look.
  • Shaming ourselves NEVER works! It's actually very damaging, and it's not health promoting... we have to operate from a place of self-acceptance instead.
  • Remember, self-acceptance doesn't mean that you don't want to grow in some way. But it does assert your worthiness RIGHT NOW, no matter what growth you achieve down the line.
  • We're the experts of our own bodies!
  • Self-acceptance is a super ACTIVE process.
  • How do we give ourselves what we need every single day?

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

PCOS keeps me dieting & I keep failing (LF 077)
29:43
2017-10-07 17:21:51 UTC 29:43
PCOS keeps me dieting & I keep failing (LF 077)

Have you dieted for you whole life? Are you looking for a way to help manage your health or a health condition, are being told that dieting and weight loss are the answer, but don't feel that's the right path for you? Listen now for some new options for better health.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • Dieting leads to bingeing!
  • Diets don't work... but doctors still prescribe dieting to "help" with all kinds of health conditions. What gives?
  • Polycystic ovarian syndrome (PCOS): A super common endocrine disorder that often is "treated" with dieting. But there are other ways!
  • Dieting is the GREATEST predictor of weight gain and developing an eating disorder.
  • There seems to be some connection between eating disorders and PCOS... but there isn't enough research out there to figure out why!
  • PCOS symptoms: Hormonal disregulation that affects ovulation, hunger/cravings, hair growth changes, central adiposity, high insulin levels, weight gain. Many of these symptoms impact body image in a negative way!
  • People in fat bodies can suffer from anorexia!!
  • Symptom changes/increases means intervention is needed... but it's not the time to blame the individual! It's time to manage the PCOS differently.
  • Be aware of the more uncommon side effects of PCOS (eating disorders, ADD, constipation etc).
  • PCOS is HIGHLY genetically influenced, and there are individuals with PCOS in smaller bodies... so what do doctors tell clients with PCOS to do when they are in a smaller body?? (This question applies to ALL medical intervention suggestions.)
  • Healthcare providers can be extremely fatphobic... advocate for yourself!!
  • If you have PCOS and your cravings are increasing, look into changing up your medication or increasing that amount of protein in your diet.
  • Keep an eye on which foods energize you and which foods drain you!
  • Try incorporating movement into your life, and make sure you have enough food fueling your body to support that movement.
  • Get enough sleep!! Sleep is SO important for an all-around health-promoting routine. Turn off your screens!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 076: I've always been ashamed of my body. {with Antonia Hartley}
36:23
2017-10-07 17:21:51 UTC 36:23
LF 076: I've always been ashamed of my body. {with Antonia Hartley}

Do you feel shame around your relationship with food and your body? Are you worried about disclosing your eating behavior to a current partner or loved one? Do you find yourself thinking about food all the time? Listen now for some concrete solutions to overcome these barriers to food peace.

Subscribe and leave a review here in just seconds.

This episode is brought to you by Pursuing Private Practice Masterclass.

Ready to start doing things your way and kiss the corporate world goodbye?

Details here and remember the super secret discount code BOSS for 10% off.

Episode's Key Points:

  • Shame is so common in the eating disorder experience!!
  • Antonia Hartley joins to help tackle this letter writer's struggles...
  • Eating disorders make us feel so alone and isolated, but there are many people dealing with the same issues.
  • Insight and awareness are vital to finding recovery and healing, but it can only take you so far. It's important to work with a dietitian or other eating disorder professional to find lasting recovery and make changes!
  • Finding a Health at Every Size dietitian to work with is SUPER important to make sure you're in a safe environment to find help.
  • If you're thinking about food all day long, definitely inquire if you're eating enough! Sometimes restriction is physical or mental, and adequacy with food is very important!! If you're bingeing, it's likely that you're NOT getting enough, no matter what size you are.
  • It's NOT as simple as calories in, calories out. Our metabolism is MUCH more complicated than that!
  • Sometimes there is fear in letting go of our eating disorder because there is a small part of us that feels these diet rules are serving us in some way... but they're not!
  • "Honesty is the antithesis of eating disorder behavior." - Antonia
  • Relationships are SO important in eating disorder recovery! Be honest with those you love, and set the boundaries around triggers.
  • Eating behaviors can be a messenger for our emotions or our needs... listen to them!
  • If you're in a situation where someone in your life is consistently triggering you, don't be afraid to bring them into a therapy session with you to parse out exactly what you need from them as a loved one. Remember, we live in diet-culture world, so give your loved ones some time to adjust to this new way of life!
  • Be aware of your own internalized fat stigma when exploring recovery.
  • You weren't born with food rules!! These are LEARNED behaviors and "truths."
  • Checking back in with your treatment team post-recovery is SO important! Remember, we live in a world that hasn't recovered from its own eating disorder, so having a supportive community around you is essential for maintaining recovery.
  • On feminism: Feminism is for everyone, not just women! Ending sexism is good for everyone.
  • Ending weight stigma helps everyone!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 075: I want to hide my bad food habits from my kids {with Lindsay Stenovec}
35:25
2017-10-07 17:21:51 UTC 35:25
LF 075: I want to hide my bad food habits from my kids {with Lindsay Stenovec}

Do you deal with binge eating? Did you experience bullying, specifically within your own family, that relates to your body shape or size? Have you experienced sexual abuse, and feel that it has impacted your relationship with food and your body? Are you trying to set a healthy example for your own children after having a difficult relationship with food in your past? Listen now for some expert advice on how to cope with these body trust struggles.

Subscribe and leave a review here in just seconds.

 

Check out this summer's special blog post series: Empowering Your PCOS Journey. It aims to help you understand PCOS, improve your relationship with food, and advocate for better care. You will be hearing from nutrition grad student Kimberly Singh and her experiences with PCOS as well as evidenced based info to help arm yourself with the most up-to-date research. Find it here now: JulieDillonRD.com/PCOSseries

Episode's Key Points:

  • Sometimes our family environments can be just as toxic as this culture that we live in... remember, we ALL live in diet culture!! But that doesn't make our family's actions okay.
  • Abuse, physical or mental, can have a profound impact on our relationship with food and our body.
  • Lindsay Stenovec of The Nurtured Mama joins to talk about the complex interactions of motherhood and our relationship with food!
  • Processing this kind of trauma is essential... find a therapist to work through these difficult emotions and to help you cope with your past!
  • Sometimes we use food to cope with our emotions... this is totally understandable, but we can take steps to help heal this part of our relationship with food if we find it interfering with us living our lives.
  • We are all doing the very best that we can under our own circumstances! This doesn't make us a failure or a fraud.
  • How do we feed others when we've had such a fraught relationship with food and body ourselves?
  • As parents, we do our best to shield our children from pain, especially from pain that we have experienced ourselves. Many mamas are trying to shield their children from the pain that they themselves experienced in relation to food and body... but sometimes this backfires when parents do so by trying to get their children to lose weight or to eat in a "perfect" way.
  • Feeling acceptable is SO important to finding body peace and body trust! Instead of repeating the same cycle of trying to control your own child's food intake or body shape, focus on the unconditional acceptance you have for your child and help them to foster this body acceptance in themselves, no matter the outside influences.
  • We should ALWAYS feel safe at home, even if we live in diet-culture world!
  • We're all just doing the best that we can!!
  • What does it mean to eat in a "healthy" way? How do we make peace with food and our bodies?
  • Ellyn Satter's definition of normal eating is a helpful resource!!
  • Healthy eating is more about being connected to life, not about what we put in our bodies.
  • Our relationship with food and our bodies is about very complicated, difficult, and personal truths. It has to do with the food, but it also doesn't! Our past has a HUGE impact on all of this, and it's SO important to find support around figuring all of this stuff out. Find a trauma, Health at Every Size, and eating-disorder-trained therapist or dietitian to help you along this journey!!
  • Raising children brings up the difficult parts in ourselves that still need more work.
  • Going to therapy is a BRAVE choice! It is hard, but it gives us the tools to move forward in our lives and find healing.
  • Stress, discomfort, and feeling like a fraud are messages from our body! These emotions mean there is something that needs to be addressed within.
  • Secretive eating, shame, and hiding of food is an understandable reaction to growing up in an environment that body and food shamed you! The important question is not, "How do I stop," but, "What do these actions tell me about my needs?"
  • Sometimes we don't learn sustainable coping skills as a child... therapy can help us bolster our toolbox of coping mechanisms as adults!
  • Normal eating is FLEXIBLE!!! Normal eating is trusting our body to make up for our "mistakes" in our eating, and being compassionate about our choices.
  • In the end, it is JUST food.
  • When you trust your body to take care of yourself, it'll do the best that it can.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 074: I only eat in front of the TV + want to change. {with Rachel Cole}
34:47
2017-10-07 17:21:51 UTC 34:47
LF 074: I only eat in front of the TV + want to change. {with Rachel Cole}

Do you tend to eat on the couch and with distractions, rather than at the dining room table? Are you someone that avoids the dining room table because of past trauma related to mealtime? Are you just trying to navigate this whole food peace journey, and are looking for some direction? Listen now for some steps you can take today.

Subscribe and leave a review here in just seconds.

Check out this summer's special blog post series: Empowering Your PCOS Journey. It aims to help you understand PCOS, improve your relationship with food, and advocate for better care. You will be hearing from nutrition grad student Kimberly Singh and her experiences with PCOS as well as evidenced based info to help arm yourself with the most up-to-date research. 

We are so excited to release our first blog post on Wednesday June 14th.

Episode's Key Points:

  • Vulnerability is a part of healing our relationship with food, but there is also a time and place for NOT being vulnerable! It's all about balance.
  • Rachel Cole joins to talk more about vulnerability and food peace!
  • Having a nourishing and safe place during mealtime as a child is super important! If we don't have that, it can really impact our relationship with food and eating in adulthood.
  • Expand your choices!! Your food behavior shouldn't be dictated but "should's," but instead by what you honestly want to do.
  • There's a time and a place for non-distracted eating, but don't force it!
  • Eat where you feel SAFE.
  • There's no timeline, should's, or black and white thinking... it's all about being "choiceful!"
  • Pleasure is an important part of the eating experience, and we should embrace that. Make sure that the food you're eating is something that you WANT to experience.
  • How do we re-parent our traumatized childhood selves without giving them all the power? Reach out to a therapist to work through this struggle, and have an active dialogue with that child!
  • Put in the effort to make the dining area welcoming and safe... create a warm environment, and make the area available to you with zero pressure to eat there.
  • Make small steps... what would it be like to have one meal at the table? Or just a cup of tea? Start with the lowest hanging fruit! Immerse yourself in the experience with non-judgmental awareness.
  • We should strive to make ALL areas of our literal and metaphorical houses welcoming and comfortable for us.
  • Have compassion for the ways that we take care of ourselves, even if our coping mechanisms aren't the most sustainable!!
  • If your experience doesn't feel good, start getting curious about what would make it feel better.
  • EXPERIMENT!! Explore, get feedback from your body and your emotions, and continue to check in.
  • We are the expert of our own bodies... connect to your body, embrace embodiment, and explore body trust!
  • Listen to a podcast or invite or call a friend while eating if you're feeling lonely and want company, and don't feel like watching the television.
  • Don't be afraid to reach out for support in any capacity to help you through this food peace journey!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 073: I binge on vacation.
20:06
2017-10-07 17:21:51 UTC 20:06
LF 073: I binge on vacation.

Are you worried about your bikini body? Does vacation food make your anxiety spike and start the inner dialogue of self-loathing? Is preoccupation with your body getting in the way of you enjoying time spent adventuring? Listen now to hear my tips from a previous Love, Food Podcast episode on how to start living in the moment.

Subscribe and leave a review here in just seconds.

This episode is brought to you by Pursuing Private Practice Masterclass.

Ready to start doing things your way and kiss the corporate world goodbye?

Details here and remember the super secret discount code BOSS for 10% off.

Episode's Key Points:

  • Food should help us enjoy life MORE, not detract from the experience.
  • The best way to keep yourself bingeing while on vacation is to restrict before, and plan to restrict after. A lack of permission throughout the year leads to "indulging" while away!
  • When you're on vacation, you're there to enjoy the food and experience life the way another culture does... not to obsess over what you're eating and how it may or may not be impacting your body size.
  • How do we work on permission to help prevent this kind of preoccupation about food and body during vacation?
    • Think about a pendulum (courtesy of Maria Paredes)... if we don't interrupt the calm sway, the highs and lows stay pretty even-keeled. This is what an intuitive, normal relationship with food looks like! If we eat past fullness for any reason, the pendulum adjusts and we eat less at some point in relation to our intuitive hunger signals to make up for it. This is how our body takes care of us! BUT if we look at the pendulum another way, with a disordered relationship with food, we can see violent swings back and forth between restriction and bingeing. SO the only way to stop it from moving violently in the bingeing direction is to STOP pulling in the direction of restriction!
    • Take a hands-off approach!!
    • Check out my blog post to learn how to slow down that pendulum!
  • It's ABNORMAL to have a competent relationship with food in our culture!!
  • Being human is about following rhythms... the seasons, hunger... we can't contain these rhythms, but we should trust them!
  • When we step away from diets, it's NATURAL to experience a feeling of rebellion. The best way to bypass this rebellion is to immerse yourself in this "vacation brain" while you're at home.
  • Eating when you're hungry and stopping when you're full is simple, but it's NOT easy!
  • Unconditional permission is FUNDAMENTAL to food peace and intuitive eating.
  • Restricting food will only lead to bingeing, and if you want to have a vacation experience free from food preoccupation and filled with cultural immersion, it's time to take away the food rules and diet talk during your regular, everyday life.
  • Always remember to reach out to an eating disorder dietitian to help you on your food peace journey!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 072: I binge eat {with Kari Anderson}
34:04
2017-10-07 17:21:51 UTC 34:04
LF 072: I binge eat {with Kari Anderson}

Have you been struggling with bingeing? Do you feel alone, and find yourself eating in secret, feeling ashamed? Listen now for some insight into this difficult food peace challenge.

Subscribe and leave a review here in just seconds.

This episode is brought to you by Pursuing Private Practice Masterclass.

Ready to start doing things your way and kiss the corporate world goodbye?

Details here and remember the super secret discount code BOSS for 10% off.

Episode's Key Points:

  • Binge eating disorder is the MOST common eating disorder experience! One third of people who seek out weight loss treatment are actually struggling with binge eating disorder.
  • Pursuing weight loss actually makes bingeing WORSE!
  • Healing your relationship with food is messy, but it's a beautiful mess, and it's worth it.
  • What exactly does "overweight" even mean?? I say over what!
  • Weight gain around puberty is COMPLETELY normal! But unfortunately we often shame girls for this.
  • When the world tells us small bodies are valued and larger bodies are unacceptable, it lays the groundwork for the binge eating experience.
  • Getting help can be the first step to peeling away the shame associated with bingeing.
  • What's the difference between a "healing" relationship with food vs a "healthy" one? A healing relationship with food helps us walk away from the perfectionism and the black and white thinking around food.
  • Kari Anderson from Green Mountain at Fox Run joins to talk more about binge eating!
  • Sometimes we use food to try to calm our anxiety... and that's okay! You don't need to feel ashamed about it. Be compassionate to yourself instead!
  • Trusting yourself around food again is a huge step towards healing your relationship with food. Food can have a sense of freedom, rather than fear.
  • It is SO important to validate the role and the function of food in our lives... look at it as a coping mechanism that DID serve you, until it didn't anymore. We may even have to grieve our previous relationship with food in order to move onto the next version.
  • We live in a world where we demonize our food choices constantly!! Our culture doesn't help when someone is trying to heal their relationship with food.
  • We have to jump off the diet train!! The restrictive mindset CREATES the weight "problem."
  • We should never limit the choices in our lives because of our weight!
  • You have a choice in your eating behaviors.
  • If funds are preventing you from getting the help you need to find recovery, there are scholarships you can apply for!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 071: My mom put me on my first diet.
31:37
2017-10-07 17:21:51 UTC 31:37
LF 071: My mom put me on my first diet.

Do you have a love/hate relationship with food? Are your food issues related to your fear of gaining weight? Have you been struggling for some time, going back and forth between recovery and eating disorder behaviors due to the fear around what food peace truly means? Does food insecurity impact your relationship with food? Listen now for some tips on how to overcome these challenges.

Subscribe and leave a review here in just seconds.

This episode is brought to you by Pursuing Private Practice Masterclass.

Ready to start doing things your way and kiss the corporate world goodbye?

Details here and remember the super secret discount code BOSS for 10% off.

Episode's Key Points:

  • Meret Boxler, host of the Life. Unrestricted podcast, shares her letter about her food peace journey and struggles!
  • None of this is your fault!!
  • Sometimes our family dynamics produce a situation in which the children have to become their own parents to survive. This can impact our relationship with food very deeply.
  • Ellyn Satter's food hierarchy of needs versus the Maslow hierarchy of needs: our foundational needs must be met in order to build towards needs higher up the pyramid. If we're struggling with our foundational needs, we won't be motivated to reach for our more nuanced needs.
    • For example, food security is the foundation of the food hierarchy of needs. If someone wants to work towards wellness, food security must be established first!
    • Some examples of food insecurity: poverty, growing up with caregivers who were always on diets or policing food etc. These environments prevent a foundational sense of food security from forming.
  • Wellness is NOT the most important thing in our relationship with food... it's food security. Permission around foods (especially fun foods!) can be part of the big picture of healing from a past of food insecurity. 
  • Feeling our feelings is very important in this food peace process!!
  • If we work at it, our needs around permission and food security will eventually be met. Be patient! You are worth this work!!
  • Food peace is your birthright.
  • Weight stigma is at the core of a lot of our food peace struggles. It is OPPRESSIVE! We need to stop the discrimination based on weight, rather than push people to change their bodies.
  • We need to end weight-based bullying!!
  • The media tells us which body sizes are acceptable. Representation of ALL kinds of bodies is so important.
  • Weight-based stigma in the eating disorder community is a big problem! You can't tell by a person's appearance if they're struggling with an eating disorder.
  • Weight is NOT indicative of health! All bodies of all sizes and abilities can strive for health-promoting behaviors, including body acceptance and intuitive eating.
  • Self-compassion is key!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 070: I'm a food addict (with Marci Evans)
32:33
2017-10-07 17:21:51 UTC 32:33
LF 070: I'm a food addict (with Marci Evans)

Would you consider yourself a food addict? Do you find yourself trying to abstain from certain foods so you don't "lose control?" Are you unsure if food addiction is the right way to describe what you're experiencing? Listen now for some expertise on the latest research and find out more about the truth behind the food addiction model.

Subscribe and leave a review here in just seconds.

This episode is brought to you by Pursuing Private Practice Masterclass. 

Ready to start doing things your way and kiss the corporate world goodbye? 

Details here and remember the super secret discount code BOSS for 10% off.

Episode's Key Points:

  • Holidays like Easter and Passover can bring foods out of the woodwork that we don't usually eat! (Think: chocolate bunnies, Peeps, jelly beans.) When these foods resurface, because we haven't learned to make them "neutral" yet, it can feel like we're addicted to them when they're finally around.
  • Our bodies don't need to rely on dieting to find health. In fact, dieting HURTS us, and it can lead to bingeing and an OCD experience with food.
  • Eating is just like peeing!!! When you gotta go, you gotta go, and how much or how little you pee doesn't matter. But with hunger, there is so much JUDGMENT attached to it. So what if we took that judgment away? What if we treated eating just like peeing? They're both bodily functions that do just fine on their own without outward policing. So stop judging when you're hungry, or how much or how little you need to eat to feel satisfied! Eating is like peeing.
  • Marci Evans joins to talk about her expert knowledge on food addiction research!
  • Food doesn't need to have so much power!!
  • You are NOT alone... your pain is individual, but your experiences with food are so common.
  • What are the first steps to making peace with food when dealing with these problems??
    • Compassion!
    • Challenging food addiction in and of itself
  • The food addiction model is problematic and has many limitations!
    • The term "food addiction" is very poorly defined in the research community.
    • Most 0f the research has been done on animals, not humans, and the research that has been done on humans has had a LOT of mixed results.
    • It fails to consider alternatives to the biological response to food that mimics drug use, such as pavlovian conditioning, the fact that food is meant to be rewarding, or the impact of restraint, restriction, or previous dieting on our pleasure reactions.
  • Food is meant to be rewarding!!
  • The pattern of restriction and restraint that then swings to bingeing can lead someone to think they're addicted to food... but that might not be the case! Bingeing is often a reaction to deprivation!!
  • Current food addiction research does NOT account for restraint, restriction, or dieting history.
  • Our natural biology REBELS against restraint!!
  • So how do we move beyond the food addiction model?
    • Remember you are not alone!
    • Consider what "healthy" means to you, and make sure it's BALANCED and SATISFYING.
    • Use resources to support your journey.
    • Notice what's happening in your body instead of what's happening in your brain.
  • Once we take the judgment away, we can really listen to what our body actually needs.
  • Our body craves balance!!
  • Remember, healthy eating includes satiety and pleasure! If you deny these parts of eating, you won't find a peaceful relationship with food.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 069: How do I deal with all these feelings when I am not emotionally eating?
20:28
2017-10-07 17:21:51 UTC 20:28
LF 069: How do I deal with all these feelings when I am not emotionally eating?

Have you numbed out using emotional eating or binge eating yet now finding ways to stop? Sounds great, right?!? Not so fast: How do you tolerate these tough emotions? Will they ever end? Have you found alternatives to emotional eating, but are now dealing with confronting these emotions for the first time without the ability to use food as a buffer? Listen now for some tips on handling this part of the food peace journey.

This episode is brought to you by Pursuing Private Practice Masterclass. Ready to start doing things your way and kiss the corporate world goodbye? Details here and remember the super secret discount code BOSS for 10% off.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • Intuitive Eating: a way of experiencing food WITHOUT food rules... following your inner wisdom to determine what and how much to eat.
  • Our relationship with food MIRRORS how we relate to the world!
  • Intuitive eating will lead to experiencing a more intuitive life in ALL regards.
  • Learning how to eat intuitively in response to hunger and fullness cues, learning to tolerate emotions without food, and learning how to type on the computer without looking at the keys are all similar experiences!! (Listen for the full metaphor... it makes sense, I promise!) It all may feel a bit obsessive at first, or carry a sense of hyper-awareness... but you're learning a new skill, and that's okay! It will calm down and feel more natural eventually.
  • Do we always need to feel all of our feelings?? Yes and no.
  • Manage your emotions like you're making holes in a volcano! Find ways to release before you explode. Work with a therapist or counselor to help you find ways to release your emotions that work for you.
  • We must acknowledge and honor the trauma we've experienced! Work with a therapist to process this trauma.
  • Sometimes being aware ALL of the time of our hard emotions can be exhausting! Sometimes we have to distract ourselves from our emotions so that we can get things done. Just don't let them build up or rely on these distraction techniques too heavily!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 068: I have an abusive relationship with food (with Anita Johnson).
29:38
2017-10-07 17:21:51 UTC 29:38
LF 068: I have an abusive relationship with food (with Anita Johnson).

Do you consider food to be your enemy or a waste of time? Are you tired of struggling with body image, yo-yo dieting, and food hate? Do you desperately want to embrace intuitive eating, but are too afraid of leaving behind the safety of an eating disorder? Listen now for a breakdown of how to confront these common food peace dilemmas.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • Anita Johnson joins to talk recovery!
  • We live in a world of PARADOX... it's about food, but it's also not about food at the same time!!
  • So how are our food issues not about food? This struggle is a messenger to let us know that there are other issues going on in our lives... what other hungers are we starving for??
  • What is the symbolic nature of our food struggle? If we struggle with food restriction, it's important to look at other areas in our lives where we are restricting. If we struggle with binge eating, it's important to ask where else we feel scarcity in our lives.
  • How do we create a peace-keeping force in our lives? We explore compassionate curiosity, rather than judgment.
  • The foundation to food peace is compassionate curiosity!!
  • How do we discern our symbolic hungers??
  • First we need to change our patterns in our lives... then we can tackle the patterns in our relationship with food.
  • So how do we crack the code on our food behaviors??
    • Sugary foods usually indicate that we are needing sweetness in our lives, either from ourselves or others.
    • Salty and crunchy foods generally indicate repressed anger and frustration.
    • Warm foods mean we are yearning for emotional warmth.
    • Spicy foods are often connected to a desire or fear of excited, stimulation, or change.
    • Chocolate is all about sex, romance, and sexuality.
  • So what next? After we explore our metaphorical relationship with food, how do we reconcile that information with our everyday lives?
  • We're the experts of our bodies!! We're the only ones that really can understand what the food metaphors mean.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 067: Everyone thinks I'm a healthy eater but I'm a fraud.
20:14
2017-10-07 17:21:51 UTC 20:14
LF 067: Everyone thinks I'm a healthy eater but I'm a fraud.

Do you ever make your food choices based on what other people might think? Have you ever eaten "for show," or eaten in ways that aren't sustainable because of your food reputation? Listen now for some things to try for your own path to food peace and to break out of this pattern.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • Sometimes the way we eat, interact with food, and move our body can become our IDENTITY and sense of SELF-WORTH! But we CAN'T get a healthy sense of sense from our food choices.
  • Becoming a dietitian takes a LOT of work, including a ton of science education. Often, people who go into nutrition are intelligent and want to help people! These characteristics are so much more interesting and make up a much bigger part of our identity than our food choices!!
  • In order to heal, it's time to let go of food as a part of our identity.
  • It's VERY likely that your friends and family don't actually think of you in the context of your food, and that this is an identity you've created and maintained all on your own!
  • Think about how you actually want people to identify you! Write it down, and keep it on hand for whenever you experience normal eating and feel like your identity is being compromised.
  • Bingeing is often a by-product of rigidity, restriction, or other forms of strict eating.
  • Recovery requires a team approach and a ton of support... find a dietitian near you who specializes in eating disorders and seek out therapy!
  • What is "normal" eating?? Normal eating is balanced, non-restrictive, and nourishing.
  • Our biology, and the drive to eat when we're restricting, is here to save us!!
  • Symbolic hunger vs. physiological hunger: Sometimes when we follow rigid eating plans, our bodies start screaming for our attention! Depression and anxiety can surface because our physical needs aren't being met.
  • There's is science out there supporting why diets and restrictive eating don't work! Seek it out.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 066: My eating disorder is back again. Will I ever recover without messing up? (with Sumner Brooks)
22:13
2017-10-07 17:21:51 UTC 22:13
LF 066: My eating disorder is back again. Will I ever recover without messing up? (with Sumner Brooks)

Are you someone who has recovered from an eating disorder, but are suddenly experiencing symptoms again? Do you feel like you're falling down a slippery slope, and recovery is slipping out of your grasp? Are you needing some new tools to pursue a peaceful relationship with food? Listen now for some new ways to experiment with the recovery process.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • Recovery is NEVER linear! It's messy and complicated, and super personal.
  • This experience is so common the experiencing symptoms even after recovery is the rule, more than the exception.
  • Self-compassion is key for dealing with relapse.
  • Sumner Brooks joins to chat about recovery some more!
  • Disappointment and shame can make us feel so stuck in eating disorder behaviors and relapse.
  • It's so important to NORMALIZE this struggle! You are not alone, and there are a number of reasons we can experience a return of behaviors.
  • Try to react with compassion when you notice the shame and disappointment bubbling up. Recovery will come much quicker with self-compassion!
  • If you're trying to examine the return of a behavior, think about whether or not there are physiological needs not being met (such as hunger), or if there are emotional needs triggering these behaviors meant to soothe and cope.
  • Be aware if medications (such as birth control, SSRIs) or other environmental changes are potentially impacting your mood and contributing to the return of these behaviors!
  • Nothing about recovery or relapse is black or white... figuring out where to go next is a journey!!
  • What are your needs?? Are they being met?? Explore this!
  • Be CURIOUS about this experience! It's an important part of finding what you need to change.
  • Even the slip ups are a part of moving forward. Acknowledge that you may feel like you've screwed it all up, but believe that it isn't true!
  • Spiral UP rather than out!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series.

LF 065: Will I ever trust myself with sugar and carbs?
27:42
2017-10-07 17:21:51 UTC 27:42
LF 065: Will I ever trust myself with sugar and carbs?

Are you feeling lost without all your diet rules? Are you struggling with the phase of intuitive eating where you give yourself permission to eat all foods? Do you feel chaotic, scared, and exhilarated all at the same time? Are you worried that this phase is never going to end, and your relationship with food is never going to calm down? Listen now to start working through these struggles.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • When we are trying to learn a new way to eat, we have to recognize the old rules that dictated our way of eating in the past. We also need to recognize the harm that these rigid rules inflicted on our body, emotions, and relationships!!
  • The "calm" that comes with strict food rules is an ILLUSION! These rules are not nourishing or comforting.
  • This new way of intuitive eating has NO rules because our bodies are not meant to be controlled or regulated.
  • Willpower should not be associated with food intake. Instead, food intake should be thought of like a pendulum! Think about how a pendulum evens itself out... if you pull it back and allow the pendulum's swings to peter out on their own, its movements become much less erratic. But if you continue to pull it back and don't allow it that time to settle, it will continue to swing from one extreme to another. The more the pendulum is pulled, the more it reacts!
  • Give yourself time to heal!! Diet rules are ingrained in us from such a young age, and we have a lot of unlearning to do. This will take TIME.
  • Your brain will likely start to crave a return to diets and rigidity... notice these thoughts, but try not to act on them.
  • Be COMPASSIONATE for where you are in the moment!!
  • An eating disorder is a monster that sucks the life out of people affected, including family. Self-compassion is essential for recovery.
  • If a person is in strong recovery, settling into intuitive eating can take at least a year... give yourself time!!
  • Weight restoration: for many people in recovery, eating a lot more food during recovery to satiate the body post-eating disorder is very necessary! Gaining weight can be a super hard experience though, so be patient and kind to yourself.
  • We live in a world that considers dieting to be "normal" eating... but it's not! Our world is dealing with its own eating disorder.
  • Food and recovery are not black and white. There is so much gray area in our intentions!!
  • Having a recovery team, including a therapist and a weight-inclusive dietitian, is essential to successful recovery.
  • Why are carbohydrates getting such a bad rep?? Every cell in our body needs glucose... which is what carbs break down into when we digest them!
  • The food addiction issue: if you feel like you aren't allowed to eat something and eventually "give in," it can feel like certain foods are addictive. But if you give yourself permission to eat all foods, "addictive" foods lose their power!
  • The more one is deprived of a food, the more their body is going to want to eat it!!
  • Even though intuitive eating and recovery can feel like you're walking a tight rope without a safety net underneath you when you first walk away from dieting and eating disorders, in the long run you are pursuing healing and health!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @FoodPeaceRDN.

LF 064: How do I get off the binge ⇢ diet cycle? (with Judith Matz)
30:01
2017-10-07 17:21:51 UTC 30:01
LF 064: How do I get off the binge ⇢ diet cycle? (with Judith Matz)

Are you stuck at diet rock bottom? Do you feel shame about your food behaviors and your body? Are you struggling with the diet/binge cycle, looking for support on this food and body peace journey, and trying to break free from the diet mentality? Listen now for some solutions to these challenges.

Subscribe and leave a review here in just seconds.

Episode's Key Points:

  • The common experience with food and body struggles is SHAME. That shame can prevent people from getting the help they need!
  • Diet rock bottom: the realization that diets just aren't going to work anymore.
  • Judith Matz joins to give us a therapist's perspective!
  • The diet story is always the same, but everyone has their own unique journey. You are not alone!!
  • One comment can lead to a lifelong feeling of shame about the body.
  • People are often stuck in the diet/binge cycle for so long!!
  • By sharing our stories and experiences, we can break out of the shame.
  • Before we start bringing in and stocking up on our forbidden foods, we have to connect with our hunger and fullness cues and rebuild those muscles.
  • When we say we can't have a food, we are more prone to eating it all!! On the flip side, when we make forbidden foods "normal" and give ourselves permission, they become less special. Those forbidden foods become just like any other!
  • Sometimes we need some help on this journey, whether that's a group, a therapist, or a dietitian trained in intuitive eating.
  • Food peace is so hard because we live in a world that moralizes food, adheres to the thin ideal, and equates size to health. This work can feel impossible if you don't have a great support system behind you!
  • Understanding weight stigma is a huge part of this process!! We internalize beliefs about weight and worthiness... letting go of these beliefs about the body can be the hardest part of this process.
  • Weight discrimination hurts everyone, and affects all of us negatively!! It's a social justice issue that we all have to work hard to change in our culture so that we can find body peace.
  • We pass messages down about food and body to our kids all the time that lead them into the diet/binge cycle, but there are ways to stop this pattern!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

LF 063: I am a closet eater. And, so ashamed.
27:18
2017-10-07 17:21:51 UTC 27:18
LF 063: I am a closet eater. And, so ashamed.

Have you ever been someone who sneak eats, or eats other people's food as a way to disguise your own food patterns? Do you identify as a binge eater who has battled the restrict-binge cycle your whole life? Does food feel like a vice, rather than a wonderful tool of connection and nourishment? Listen now for some solutions to these challenges.

Subscribe and leave a review here in just seconds.

From our sponsor: Green Mountain at Fox Run Specialized Track for College-Aged Women

Dieting trends. Endless images of ‘perfect bodies’. Find a permanent solution to struggles with food, weight and body at Green Mountain at Fox Run. Green Mountain is hosting weekly programs between May 14 and August 26 tailored to the needs of women between ages 18 and 25. Your whole life is ahead of you, and you deserve to live it happily and in good health. Visit https://goo.gl/2r8B2W for more information.

Episode's Key Points:

  • Around age five or six, all children go through "Adiposity Rebound." This usually means that developmentally, children will gain weight to prepare for growth in the next few years. Our bodies as kids change so drastically all the time!
  • We live in a fat phobic society!! It's a disgusting reality, but we live in a culture that is not accepting of larger bodies.
  • If an adolescent in your life comes to you and says they want to lose weight, go on a diet, or start an exercise regimen, DO NOT offer to go on it with them! This sends the message that their body needs fixing. Instead, let them know that you will love them no matter what, unconditionally.
  • Every BINGE starts with RESTRICTION!!
  • There are so many people who understand this struggle, feel shame around their eating behaviors, and experience the tug of war of bingeing and restricting.
  • Stop the food fight and take a rest!
  • Dieting and restriction are the SAME THINGS!!
  • The more we restrict and the more we sit in shame, the more we binge.
  • There is a function of binge eating disorder! Bingeing can help us to disconnect from discomfort.
  • Recovery from binge eating disorder takes, on average, six to seven years. Do so with the help of an eating disorder dietitian and a whole team of experts!
  • Eating disorders are complicated because they include elements of mental health along with cultural issues of size acceptance.
  • We live in a world that hasn't recovered from its own eating disorder yet!!
  • Counseling and therapy are KEY elements to recovery!
  • Work with a counselor and a dietitian together to help you along your journey and speed up your recovery process.
  • You're worth recovery!!
  • Shame is a HUGE weight on our shoulders... remove it with the help of professionals!
  • You CAN find balance and food peace!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

Binge & Emotional Eating Weekend Intensive

The Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

There’s only ONE premier retreat for women who struggle with eating and weight.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Binge Eating White Paper - Myths, Truths and Treatments

Download Green Mountain’s free whitepaper to understand Binge Eating Disorder, the most common eating disorder. Explore the symptoms of and treatment for BED, assess where weight loss fits in, and gain clarity on common myths. Visit https://goo.gl/UGpF78 for more information.

LF 062: I'm in a tug of war with food (with Evelyn Tribole)
27:24
2017-10-07 17:21:51 UTC 27:24
LF 062: I'm in a tug of war with food (with Evelyn Tribole)

Have you tried embracing intuitive eating, only to feel as if giving yourself permission around food makes you lose control? Does making peace with food continually result in a tug-of-war with yourself? Do you struggle with healing your relationship with food, only to find yourself returning to diets when it feels too difficult? Listen now for some thoughts on how to move forward.

Subscribe and leave a review here in just seconds.

From our sponsor: Green Mountain at Fox Run Specialized Track for College-Aged Women

Dieting trends. Endless images of ‘perfect bodies’. Find a permanent solution to struggles with food, weight and body at Green Mountain at Fox Run. Green Mountain is hosting weekly programs between May 14 and August 26 tailored to the needs of women between ages 18 and 25. Your whole life is ahead of you, and you deserve to live it happily and in good health. Visit https://goo.gl/2r8B2W for more information.

Episode's Key Points:

  • Body positivity doesn't need to be associated with "letting yourself go" or being overfull! This overfull feeling has to do with DIETING, not body positivity.
  • Evelyn Tribole joins to help us tackle these intuitive eating struggles!!
  • Dealing with overeating when you first start exploring intuitive eating is a common struggle, and it can definitely be worked through! There's lots of solutions here.
  • The diet industry makes us feel like we're one bite away from poor health.
  • Remember that the process of intuitive eating and making peace with food is one of discovery and curiosity... there is no way to do it right or wrong!
  • We must connect with the body and become the expert of what own bodies need when we delve into intuitive eating. Clue into what you're experiencing in your body, rather than in your mind.
  • You can't make a mistake in intuitive eating! All bumps in the road are a part of the learning process. If you feel overfull, you haven't done anything wrong! Just explore the experience and discover what is within it.
  • Trust the body, rather than pushing prescriptive rules and decisions. Our bodies have been silenced, and intuitive eating gives them a voice!
  • Interceptive awareness: the ability to perceive the feelings that arise in the body, both physical and emotional (all emotional feelings have a physical response!). Tapping into these feelings can help you get your needs met.
  • How do we move from shame or guilt to curiosity? Pause, and figure out what belief system we believe we've violated. Write down the thoughts and rules that we believe we are breaking.
  • Belief systems take a while to break down!
  • Treat your body as an experiment! Allow intuitive eating to guide you to become an expert of your body again.
  • Surround yourself with resources that promote self-kindness!!
  • Intuitive eating research is strong. There is a body of evidence that shows intuitive eating is health promoting!
  • Intuitive eating is getting more popular in the media... but most main news sites that cover intuitive eating focus on permission to eat, and forget about the rest of the 10 principles. We have to make sure that when people learn about intuitive eating, they learn about what it truly is in its totality!
  • When we take away the guilt and judgment around eating, we make room for satisfaction.
  • You are NOT alone!
  • The steps out of this tug-of-war will be challenging, but they will be worth it.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

Binge & Emotional Eating Weekend Intensive

The Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

There’s only ONE premier retreat for women who struggle with eating and weight.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Binge Eating White Paper - Myths, Truths and Treatments

Download Green Mountain’s free whitepaper to understand Binge Eating Disorder, the most common eating disorder. Explore the symptoms of and treatment for BED, assess where weight loss fits in, and gain clarity on common myths. Visit https://goo.gl/UGpF78 for more information.

LF 061: I feel stuck choosing between recovery and healthy eating.
22:47
2017-10-07 17:21:51 UTC 22:47
LF 061: I feel stuck choosing between recovery and healthy eating.

Do you live in a fat body and struggle to make peace with food due to the overwhelming fat phobia in our culture? Are your healthcare providers, friends, and family urging you to lose weight, even though your body size is right for you? Listen now for some answers on how to overcome this difficult hurdle to making peace with food and your body.

Subscribe and leave a review here in just seconds.

From our sponsor: Green Mountain at Fox Run Specialized Track for College-Aged Women

Dieting trends. Endless images of ‘perfect bodies’. Find a permanent solution to struggles with food, weight and body at Green Mountain at Fox Run. Green Mountain is hosting weekly programs between May 14 and August 26 tailored to the needs of women between ages 18 and 25. Your whole life is ahead of you, and you deserve to live it happily and in good health. Visit https://goo.gl/2r8B2W for more information.

Episode's Key Points:

  • Part of recovery and healing our relationship with food and our bodies is making peace with our body shape and size, no matter where it may fall. This can be a super difficult part of the process, especially for people who end up in fat bodies because we live in an extremely fat-phobic society!!
  • Prescribing diets for long-term weight loss just DOESN'T work!
  • How do we learn to accept and respect our body in a world that doesn't treat all bodies with kindness?
  • Food peace means learning to be flexible, compassionate, and accepting.
  • We have to learn to trust our hunger and fullness cues, along with our satisfaction levels. But when we learn to let go and trust out internal regulation to tell us how much food we need to eat, we also have to let go of our hopes to control our body size.
  • Sometimes intuitive eating results in a body size that is larger than the culturally "accepted" standard. This whole idea of "too large" and subscribing to the thin ideal is a huge no-no, as we can all achieve health at any size, but this judgment from others can be a huge barrier to food and body peace!
  • Pursuing weight loss and a smaller body is part of what leads to eating disorders.
  • Eating disorders kill someone every 23 hours.
  • You don't have to experience an eating disorder in order to be given permission to trust your body's hunger and fullness cues!
  • Unfortunately, trusting our bodies and having a peaceful relationship with food is NOT a normal occurrence these days.
  • Dieting is disordered eating!!
  • PCOS and disordered eating go hand in hand... some people with PCOS end up in a larger body due to insulin levels, and part of the common "treatment" involves weight loss. BUT not everyone with PCOS is in a fat body, so why do we use weight loss as a primary treatment??
  • If you're trying to deal with doctors while in a fat body, a great question to ask is, "What would you tell a thin person suffering with the condition I've come in here to talk about?" This way you won't just get the standard "lose weight" directive, and you may actually get some quality healthcare that doesn't focus on weight!
  • Pursuing weight loss is one of the most unhealthy mindsets we can have. The more we pursue weight loss, the more we will weigh, and the more at risk we are for an eating disorder.
  • It's time we challenge our weight bias!! It's easier for us to change the culture than to ask fat people to lose weight.
  • Focusing on recovery, rather than weight loss, will help with people dealing with PCOS.
  • I will be launching a special PCOS, food peace course in September!!!
  • Did you know that on average it takes meeting with five different counselors before you meet your perfect therapeutic match?? Keep looking for your best therapist!
  • Online courses can also be a great supplementary support resource, and there are a ton popping up!
  • Can we pursue body and food respect for our children?? So often we pass body hate onto our kids.
  • Over 70 studies show that intuitive eaters have healthier bodies and remain at more stable weights than dieters. Intuitive eating helps people come back to health!
  • If we work towards respecting our bodies, our size will level out at a place that is most comfortable for the individual.
  • Our next episode of the Love, Food Podcast will feature Evelyn Tribole, co-author of Intuitive Eating!
  • Surround yourself with more people who will support your body peace journey!!
  • All bodies are good bodies, and all bodies deserve to feel at home in their skin.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

Binge & Emotional Eating Weekend Intensive

The Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

There’s only ONE premier retreat for women who struggle with eating and weight.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Binge Eating White Paper - Myths, Truths and Treatments

Download Green Mountain’s free whitepaper to understand Binge Eating Disorder, the most common eating disorder. Explore the symptoms of and treatment for BED, assess where weight loss fits in, and gain clarity on common myths. Visit https://goo.gl/UGpF78 for more information.

LF 060: Will I ever be able to do Food Peace right? (with Adrien Paczosa)
23:37
2017-10-07 17:21:51 UTC 23:37
LF 060: Will I ever be able to do Food Peace right? (with Adrien Paczosa)

Are you worried you're doing intuitive eating wrong? Does listening to your intuition around food choices make you concerned for your health? Do you just feel a little bit lost and confused with this whole intuitive eating thing? Listen now for some solutions for these struggles.

Subscribe and leave a review here in just seconds.

From our sponsor: Green Mountain at Fox Run Specialized Track for College-Aged Women

Dieting trends. Endless images of ‘perfect bodies’. Find a permanent solution to struggles with food, weight and body at Green Mountain at Fox Run. Green Mountain is hosting weekly programs between May 14 and August 26 tailored to the needs of women between ages 18 and 25. Your whole life is ahead of you, and you deserve to live it happily and in good health. Visit https://goo.gl/2r8B2W for more information.

Episode's Key Points:

  • Perfectionistic tendencies can make embracing a more flexible way of eating, such as intuitive eating, a difficult adjustment.
  • Part of the intuitive eating process is craving foods that have previously been off-limits... these foods tend to be fun foods, such as french fries or cookies!
  • Eventually food will feel calm, fun, and not as exciting. There is a light at the end of the tunnel!!
  • Adrien Paczosa of iLiveWell Nutrition Therapy to talk about perfectionism and intuitive eating.
  • Mom's don't get enough credit!!
  • There's no good/bad or right/wrong way to do intuitive eating or recovery.
  • Social media can trap us into the idea of needing to be perfect.
  • It takes time to understand intuitive eating, and to really understand the process including our own hunger and fullness cues. There is always so much extra noise getting in the way from diet culture... so the first step really is to shut all that stuff out!
  • We need to gives ourselves PERMISSION not to be perfect, and understand that sometimes intuitive eating can feel really great, or not so great. That's just a part of the experience!
  • Cravings come in all shapes and sizes, fun foods and "healthy" foods. We can't judge either kind of craving, and we must grant ourselves permission for both.
  • Sometimes permission can make you feel out of control, especially when we're first starting out. This is when an eating disorder or intuitive eating dietitian can come in handy, as they can help guide you through all the twists and turns.
  • Everything is an EXPERIMENT!!
  • Adrien and I talk about the importance of learning about private practice as dietitians exploring a non-diet approach.
  • YOU'RE NOT DOING IT WRONG!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

 

Binge & Emotional Eating Weekend Intensive

The Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

There’s only ONE premier retreat for women who struggle with eating and weight.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Binge Eating White Paper - Myths, Truths and Treatments

Download Green Mountain’s free whitepaper to understand Binge Eating Disorder, the most common eating disorder. Explore the symptoms of and treatment for BED, assess where weight loss fits in, and gain clarity on common myths. Visit https://goo.gl/UGpF78 for more information.

LF 059: I want to trust food but it's not possible.
26:29
2017-10-07 17:21:51 UTC 26:29
LF 059: I want to trust food but it's not possible.

Did healing your relationship with food result in weight gain? Are you angry that healing your relationship with food has made you gain this weight? Do you feel judged based on the weight gain? Listen now for some ways to deal with this part of the food and body peace journey.

Subscribe and leave a review here in just seconds.

Key Points:

  • It's Eating Disorder Awareness Week! It's time we tackle our cultural eating disorder recovery and speak out about the seriousness of eating disorders.
  • Dieting is a part of the eating disorder experience... if diets weren't normalized, we would have fewer eating disorders!
  • On March 1st start looking for #ChangeTheGame!! Let's change the conversation around dieting. Dieting is NOT healthy eating.
  • YOU ARE NOT ALONE!!
  • Eating disorders kill more people than any other mental illness. One person dies every 23 hours from an eating disorder.
  • The Canary in the Coal Mine metaphor:
    • Coal miners used to bring canaries down into the coal mines with them. If the canaries were singing, the coal miners knew they were safe. Once the singing stopped though, that was the coal miners' cue to get out quickly before the toxic gas killed them too.
    • We live in a toxic environment focused on the thin ideal... some people are impacted much more quickly or intensely than others, and they develop eating disorders (the canaries). They are our warning to fix our toxic environment before it gets us too (the coal miners).
  • Many people who go through classic eating disorder treatment receive a meal plan from their dietitians to guide their eating in recovery. This system may be flawed though, and potentially damaging, and we are actually discovering that we may be able to use intuitive eating much earlier in eating disorder recovery than we initially thought!
  • What exactly is a "set healthy weight?" We really have no clue what any single person is supposed to weigh. At certain points in eating disorder recovery this "set-point" can be an important number, and is determined by past weight experiences... but it's very difficult to actually pin this number down.
  • Our "healthy weight" CHANGES based on our age and other life factors!
  • Some research indicates that being in larger body as we get older can be protective.
  • It's time we change our thought process on what weight indicates!
  • Trying to manipulate someone's weight is going to negatively impact their behaviors.
  • What if the enemy is not food at all, and the enemies are really body hate, the need for control, the value attached to body perception, and the value we hold for the judgment others place on our bodies?
  • We do an activity from When Women Stop Hating Their Bodies, a book that approaches recovery from a feminist perspective. How would we lead our lives if we lived in a world where all bodies were valued, no matter their size? What if we were all considered important and precious the way we are now?
  • We DON'T know what anyone's weight is actually supposed to be, and we probably never will. We just need to accept where our body is at, no matter what. We don't have to fight against our bodies.
  • We need you in this world, as you are now.
  • Food is NOT the enemy!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

Weekend Program for Women who Struggle with Eating and Weight Concerns

Green Mountain at Fox Run is excited to announce a one-time opportunity to newcomers – an all-new A Taste of Green Mountain weekend program (March 3 – 5)! Key strategies for mindful eating, mindful movement, self-care, and stress management will be introduced to help participants to eat, move, feel, and LIVE in the moment...to #BeHerNow! This opportunity is only open to new guests of Green Mountain. https://goo.gl/tCVQWl

Specialized Track for College-Aged Women

Dieting trends. Endless images of ‘perfect bodies’. Find a permanent solution to struggles with food, weight and body at Green Mountain at Fox Run. Green Mountain is hosting weekly programs between May 14 and August 26 tailored to the needs of women between ages 18 and 25. Your whole life is ahead of you, and you deserve to live it happily and in good health. Visit https://goo.gl/2r8B2W for more information.

There’s only ONE premier retreat for women who struggle with overeating and weight.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Binge Eating White Paper - Myths, Truths and Treatments

Download Green Mountain’s free whitepaper to understand Binge Eating Disorder, the most common eating disorder. Explore the symptoms of and treatment for BED, assess where weight loss fits in, and gain clarity on common myths. Visit https://goo.gl/UGpF78 for more information.

 

LF 058: When I binge eat I feel like a failure (with Andrew Walen).
31:33
2017-10-07 17:21:51 UTC 31:33
LF 058: When I binge eat I feel like a failure (with Andrew Walen).

Are you struggling with your relationship with food and your body, but are finding it difficult to find the right resources to help you heal? Do you identify as a man and feel lost or like an outsider in the food and body peace world? Have you made peace with food, but are still struggling to make peace with your body? Listen now for some advice on how to begin tackling these issues.

Subscribe and leave a review here in just seconds.

Key Points:

  • You are not alone, but we can appreciate that you still FEEL alone!
  • SHAME is a big part of eating disorders, and there is an extra layer of shame for men.
  • Andrew Walen joins for more insight into the male experience with eating disorders, body image struggles, and food peace concerns.
  • Resources for men who struggle with body image is severely lacking!
  • The male ideal: 50% of men wish they were bigger and 50% of men wish they were smaller... there is also a lot of focus on musculature, especially in the chest region (very different than the female ideal!). The physical ideal is also influenced by our ideas of "manliness." Men must be tough, strong, and nothing like women (stereotypically feminine traits such as soft or weak).
  • Eating disorders within the male population are stigmatized because they imply that the person suffering from the eating disorder is weak... which is feminine and therefore "bad."
  • Right now, the biggest thing is NORMALIZING the male eating disorder.
  • According to some research, about 85% of people who struggle with body image issues and eating disorders are heterosexual males.
  • We live in a society that drives us to self-hate because we are told we don't measure up, and people of all ages and of all genders are constantly comparing themselves to those around them.
  • We all struggle with wanting to be appreciated and accepted by those around us!
  • It's important that men dealing with body image issues have the inner courage to speak out and begin to share their stories of struggle and success so that the experience is normalized and more research money can come in to help people suffering!!
  • Residential treatment facilities for men suffering from eating disorders is sorely lacking... only one current center in the country offers in-patient residential treatment for males!
  • How do eating disorders look different in men? How do men talk about their bodies?
    • Focus on muscularity, strength, and dominance
    • Co-morbidity of substance abuse, specifically alcohol
    • Language around the body is less specific and less emotionally intense than a woman's language around the body
  • Coping skills are super important! This can include learning how to sit with discomfort and learning how to communicate emotions.
  • Men are less likely to seek out treatment, more likely to wait longer before undergoing treatment, and more likely to rush through treatment and, as a result, relapse. This inevitably makes the fatality rates for males with eating disorders, specifically anorexia, higher than that of women with eating disorders.
  • Resources can help normalize the experience of men with eating disorders and body image concerns!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

A Taste of Green Mountain – Weekend Program Green Mountain at Fox Run is excited to announce a one-time opportunity to newcomers – an all-new A Taste of Green Mountain weekend program! Key strategies for mindful eating, mindful movement, self-care, and stress management will be introduced to help participants to eat, move, feel, and LIVE in the moment...to #BeHerNow! This opportunity is only open to new guests of Green Mountain. https://goo.gl/tCVQWl

Binge & Emotional Eating Weekend IntensiveThe Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

TAKE TIME TO INVEST IN YOU.It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Foundational Guide to Reaching & Maintaining Your Healthy Weight

Download Green Mountain’s free healthy weight foundational guide to learn how to embrace healthy (and pleasurable) eating strategies, cultivate a fitness practice you enjoy, and use mindfulness to overcome stress & emotional eating https://goo.gl/WwUDOr

LF 057: I had gastric bypass surgery + food is still complicated. It's worse.
18:15
2017-10-07 17:21:51 UTC 18:15
LF 057: I had gastric bypass surgery + food is still complicated. It's worse.

Do you live with so much body shame that you've contemplated stomach surgeries such as gastric bypass? Are you someone who has already undergone this surgery? Has this surgery only made things with your body more confusing? Do you also deal with PCOS or other complicated health conditions that push weight loss for health? Are you a professional within the dietetics field who also deals with food and body issues? Listen now for some solutions on how to navigate with these various challenges.

Subscribe and leave a review here in just seconds.

Key Points:

  • Exciting announcement! In September I will be launching my very first online course, dedicated to people who are trying to find food peace while living with PCOS. Sign up for my newsletter to get updates!! And if you deal with PCOS and struggle with food and your body, I want to hear from you! Send me an email at LoveFoodPodcast@gmail.com, and let me know what you'd love to see in the course.
  • Dealing with all of these issues related to food is exhausting! Struggling with shame, acceptance, an eating disorder, and much more takes so much energy.
  • You are not a sham, but bariatric surgery as a solution to food peace is a sham.
  • Bariatric surgery is a stomach amputation. It does not have any documented long-term health outcomes, and we do NOT have enough data at this time to suggest that this surgery is a choice that will enhance personal wellness.
  • In any health profession it's important to have size diversity! Fat dietitians, fat gym teachers, and fat healthcare providers are important. If you want to hear more about this topic, check out Love, Food Episode 8 with Glenys Oyston.
  • Many people who choose to study nutrition that have an eating disorder background pursue it because they hope it will help them learn more about food for the sake of their eating disorder, not because they actually want to be dietitians.
  • Recovery from an eating disorder requires a great recovery team!
  • It is so, so common for dietitians and dietitians in training to seek out their own dietitian. If privacy is an issue, many practitioners work online now as well!
  • Question whether or not being a dietitian is for you! It's possible that when you find recovery, it may not be something that speaks to you anymore. This can be a hard decision, but you will get through it!
  • Research and data on how to help people who have had bariatric surgery recover from an eating disorder is sparse because it's a new experience, but it is becoming more common, and there are definitely practitioners out there who can help.
  • REJECTING weight loss is going to be an essential part of the healing process! One cannot heal from an eating disorder while they pursue weight loss!!! When you seek out treatment, make sure your support team is weight neutral. You may even be able to find a Health at Every Size practitioner!
  • People are more likely to experience an eating disorder if they have PCOS.
  • It really isn't about food... it's about stigma, shame, and food lies.
  • Don't give body hate more power!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

A Taste of Green Mountain – Weekend Program Green Mountain at Fox Run is excited to announce a one-time opportunity to newcomers – an all-new A Taste of Green Mountain weekend program! Key strategies for mindful eating, mindful movement, self-care, and stress management will be introduced to help participants to eat, move, feel, and LIVE in the moment...to #BeHerNow! This opportunity is only open to new guests of Green Mountain. https://goo.gl/tCVQWl

Binge & Emotional Eating Weekend Intensive

The Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

TAKE TIME TO INVEST IN YOU.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Foundational Guide to Reaching & Maintaining Your Healthy Weight

Download Green Mountain’s free healthy weight foundational guide to learn how to embrace healthy (and pleasurable) eating strategies, cultivate a fitness practice you enjoy, and use mindfulness to overcome stress & emotional eating https://goo.gl/WwUDOr

 

LF 056: If I reject diets will I be unhealthy? (with Joanne and Jonah Soolman)
36:27
2017-10-07 17:21:51 UTC 36:27
LF 056: If I reject diets will I be unhealthy? (with Joanne and Jonah Soolman)

Have you been told that following diets and maintaining a certain weight is necessary to be healthy? Do you find that rejecting diets feels difficult because of the culture we live in? Are you thinking about cutting out certain foods to help manage a health issue? Listen now for some help with these varied obstacles to food peace.

Subscribe and leave a review here in just seconds.

Key Points:

  • Intuitive eating: a way to relate to food without dieting, relying on your own hunger and fullness cues to decide when to eat and how much to eat, unconditional permission to eat what you need and want, and finding ways to deal with our emotions without food.
  • Medical Nutrition Therapy (MNT): when someone use food to help manage their disease and prevent disease progression.
  • Joanne and Jonah Soolman of Soolman Nutrition and Wellness join to discuss disease management using nutrition and intuitive eating!
  • Coming out of dieting and entering intuitive eating can be really difficult! It's a huge mindset shift, and some people may feel ambivalent about the transition.
    • Intuitive eating is complete 180 degree shift from diet culture, which is something we have been taught from a super young age. Diet culture includes "truths" such as fat is unhealthy etc. It makes sense that we might have strong feelings in opposing directions (ambivalence)... the research doesn't support diets, but dies are what we've been taught to believe in. So what now?
    • By recognizing ambivalence, we can help individuals empower themselves to make their own decision!
  • People who are considered "overweight" or "obese" have healthier outcomes when they engage in healthy behaviors, regardless of weight.
  • Dieting is an all or nothing approach! Sometimes this leads people to feel like they're going to go out of control with food when they give up dieting for good and shift to intuitive eating.
  • When we leave dieting behind, it may actually feel like a void has been created. This attachment and anxiety is normal!
  • Intuitive eating takes time!!! Generally speaking, if someone is completely recovered from an eating disorder, it takes about a year to move through all of the intuitive eating principles.
  • Fear of weight gain can be a huge deterrent for people to commit to intuitive eating.
  • Intuitive eating is a process, so be patient and let it work itself out!
  • How do we deal with feeling like our weight is causing us physical pain?
    • We have to consider that weight may not be the issue. Bodies get older, and this makes them hurt. It may not be the weight at all, and it might be more beneficial to try and strengthen certain muscles or change up exercise routines to alleviate stress on the body.
    • We also have to not make weight the focal point. 95% of diets fail, and most people regain more weight than was lost... so if you try to lose weight to help alleviate chronic pain, you may actually make it worse in the long run!
    • Thin people have joint and knee pain at a certain age... it isn't necessarily the weight!
    • There are other ways to relieve pain! Doctors, physical therapists, Advil...
  • Can you name one disease that fat people have that thin people don't? NO!
  • How do we explore managing a disease with our food?
    • First we have to meet our essential food needs (Ellyn Satter's Hierarchy of Food Needs)... intuitive eating is part of these essential, baseline needs!
    • Medical Nutrition Therapy: managing a medical condition through food. It is a part of our food needs as well, but it is at the very top of pyramid, and one of the last things to worry about.
    • If you have chronic, rather than acute health conditions, allow yourself to build a solid foundation in intuitive eating. Once you are secure in that, then you can add MNT in! Otherwise MNT could spiral into just another diet.
  • Be careful when trying to cut out foods in the name of health! There's a lot of dietary guidelines out there that are extremely restrictive, and extreme restriction leads to bingeing.
  • Disease is gradual. One cookie or one milkshake is not going to cause the onset of diabetes, for example.
  • We must work through our fear of deprivation before we make food choices in the name of health.
  • TRUST THE PROCESS! THINGS ARE NEVER LINEAR!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

 

This episode is sponsored by my friends at Green Mountain at Fox Run.

A Taste of Green Mountain – Weekend ProgramGreen Mountain at Fox Run is excited to announce a one-time opportunity to newcomers – an all-new A Taste of Green Mountain weekend program! Key strategies for mindful eating, mindful movement, self-care, and stress management will be introduced to help participants to eat, move, feel, and LIVE in the moment...to #BeHerNow! This opportunity is only open to new guests of Green Mountain. https://goo.gl/tCVQWl

Binge & Emotional Eating Weekend IntensiveThe Women’s Center for Binge & Emotional Eating is offering its foundational one-week Pathway™ program in an intensive weekend format. Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. Dates are scheduled monthly throughout 2017 although capacity is limited, so visit https://goo.gl/xFh2up  for more information.

TAKE TIME TO INVEST IN YOU.It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://goo.gl/si9wZi for more information.

Green Mountain at Fox Run’s Foundational Guide to Reaching & Maintaining Your Healthy Weight

Download Green Mountain’s free healthy weight foundational guide to learn how to embrace healthy (and pleasurable) eating strategies, cultivate a fitness practice you enjoy, and use mindfulness to overcome stress & emotional eating https://goo.gl/WwUDOr

 

LF 055: I've made peace with food and miss my thinner body.
25:07
2017-10-07 17:21:51 UTC 25:07
LF 055: I've made peace with food and miss my thinner body.

Do you feel that you've made peace with food, but are still struggling to make peace with your body? Have you gained weight on your anti-diet, intuitive eating journey, and are now trying to work through your emotions related to this weight gain? Are you feeling a loss from letting go of dieting? Listen now for some ways to get started on body peace and diet mourning.

Subscribe and leave a review here in just seconds.

Key Points:

  • National Dieting Month has reached its end! CHEERS!
  • Don't forget to subscribe to the podcast and leave a review!! It really helps people who need to break free from dieting find the podcast and begin their journey to find food peace. Thank you to everyone who has left a review so far!
  • For those of you early on in your intuitive eating journey, this letter writer lets us know that part of intuitive eating is learning that eating past fullness is uncomfortable, and therefore it just isn't something we usually do when we have a healthy relationship with food. Sometimes we eat past fullness to be sure, it happens! But that isn't the norm, and it doesn't fill us with guilt anymore when we do eat past fullness.
  • Recovery takes time... it's a marathon, not a sprint! Connecting to your body can feel unsafe or uncomfortable in early recovery, so be patient when trying to tap into your intuition.
  • Healthy eating includes flexibility!!
  • The only way to learn how to rely on your own hunger, fullness, and satiety cues is trial and error.
  • Intuitive eating = mindful eating = attuned eating.
  • You are allowed to eat things JUST BECAUSE. Unconditional permission to eat is a super important part of intuitive eating, but it can be the scariest!
  • Sometimes through intuitive eating we find that foods we were obsessed with during our disordered days are foods that we actually don't even like.
  • There is often a mourning process when we let go of dieting because dieting sells us the lie of a perfect, happy life. But don't avoid that grief! Feel what you're experiencing, and remember that this feeling won't last forever.
  • Seek out leaders in the body acceptance community to help you work through this grief.
  • The next step is embracing the social justice aspect of diets, and fighting for marginalized groups in the body peace movement.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

Free 4-Week Email Course: #BeHerNow

It’s time to STOP putting your life on hold until you lose weight and START living the life you desire and deserve today! Register for our free 4-week #BeHerNow online course to learn how to transform your thoughts and behaviors so that the real you shines through...paving the way to a fuller, richer life. Explore how to shift your focus from weight to well-being, how to make lasting change from the inside out, and how to identify and realize what you really want and need. Registration for this series closes on Wednesday, February 1, so sign up today to receive the first email in the series on Thursday, February 2.

TAKE TIME TO INVEST IN YOU.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://www.fitwoman.com/for more information.

Ep 55 Bonus: This IS Us meets #BeHerNow
19:25
2017-10-07 17:21:51 UTC 19:25
Ep 55 Bonus: This IS Us meets #BeHerNow

What are you waiting to do, see, experience until you have an acceptable body???

Subscribe and leave a review here in just seconds.

I hope you enjoy this bonus episode exploring this common barrier to healing body image and the exciting new show This Is Us with Shiri Macri. Shiri is the lead therapist at the Women's Center for Binge and Emotional Center at Green Mountain at Fox Run.

Key points:

How cools does #BeHerNow sound? I just signed up and would love to hear your experiences. I think it will help your relationship with food. Sign up here or scroll below for more details.

Free 4-Week Email Course: #BeHerNow

It’s time to STOP putting your life on hold until you lose weight and START living the life you desire and deserve today! Register for our free 4-week #BeHerNow online course to learn how to transform your thoughts and behaviors so that the real you shines through...paving the way to a fuller, richer life. Explore how to shift your focus from weight to well-being, how to make lasting change from the inside out, and how to identify and realize what you really want and need. Registration for this series closes on Wednesday, February 1, so sign up today to receive the first email in the series on Thursday, February 2. https://goo.gl/nGcLxM

LF 054: I'm making peace with food yet at war with family (with Barbara Spanjers)
28:32
2017-10-07 17:21:51 UTC 28:32
LF 054: I'm making peace with food yet at war with family (with Barbara Spanjers)

Have you finally settled into intuitive eating and experiencing more food peace? Yet, do you have trouble talking to close family who are still engaged in dieting? Or, feel conflicted with friends in their pursuit of weight loss when you have finally embraced your innate wisdom? 

Are you having trouble supporting friends and family who are still on the diet track without pushing them away? 

Listen now for some ideas and solutions on how to tackle this difficult issue.

Subscribe and leave a review here in just seconds.

Key Points:

  • It's still January, which means it's still National Dieting Month! Find some respite from diet talk with my hashtag, #foodpeace, or email me at LoveFoodPodcast@gmail.com.
  • Intuitive eating and healing our relationship to food and our body is a long, difficult process, but it's worth it!
  • Intuitive eating: a way to relate to food that rejects diets and encourages people to connect to their internal body cues in order to know when to eat and what to eat.
    • 3 Components: Unconditional permission to eat, to rely on your own hunger and fullness cues, and eating for physical rather than emotional reasons.
    • It may sound simple, but it's not easy!
  • NPR's #SoAnyway Project: helped to guide people through political discourse with friends and family over the holidays after the 2016 Presidential election by giving alternative conversation starters and topics to focus on.
    • Take a page out of their book! Have a bunch of topics ready as conversation changers for when diet talk comes up and you just want to avoid and redirect.
  • Barbara Spanjers, Marriage and Family Therapist, joins for more insight and therapeutic guidance to help navigate this further.
  • When you start to heal your own relationship to food it is really hard to ignore the diet talk all around you!
  • Diet talk is everywhere in our society, it often is a bonding mechanism for women, and it frequently comes from the people we love... so how do we set those difficult boundaries? How do we find the balance between maintaining our relationships, not alienating those that think differently then we do, and not compromising our own recovery?
  • When people are discussing their diet plans, IT'S NOT ABOUT YOU! This is something super key to remember when these conversations are happening around you. It's not about you, it's about them, and approaching them with compassion rather than thinking they are making snide suggestions about you and your anti-diet decisions can be extremely helpful!
  • Barbara's Stranger Things analogy: When you heal your relationship with food, you enter a place that others can't even comprehend! You may feel like they're trying to drag you back down, but really it's that they can't see what you can see. You are living in a completely different universe.
  • Changing the subject and shifting it is totally an option! Approach conversation topics with self-compassion and radical self-love, and see what happens!
    • For example, if someone says, "Wow, I'm just so fat," you can respond with, "Oh, well I love you just the way you are!" You stop the diet talk in its tracks, meet your friend or family member with love and compassion, and maybe even begin to challenge their negative self-talk.
  • People with different ways of living can still have loving relationships.
  • Cognitive dissonance: when two opposing thoughts occupy one person's mind, causing tension.
  • The more you try to teach someone an alternative perspective, the more people dig in their heels and cling to their beliefs. If we can understand this reaction more, we can approach friends and family with our alternative point of view in a more effective way.
  • Compassion is key!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run.

Free 4-Week Email Course: #BeHerNow

It’s time to STOP putting your life on hold until you lose weight and START living the life you desire and deserve today! Register for our free 4-week #BeHerNow online course to learn how to transform your thoughts and behaviors so that the real you shines through...paving the way to a fuller, richer life. Explore how to shift your focus from weight to well-being, how to make lasting change from the inside out, and how to identify and realize what you really want and need. Registration for this series closes on Wednesday, February 1, so sign up today to receive the first email in the series on Thursday, February 2.

TAKE TIME TO INVEST IN YOU.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://www.fitwoman.com/for more information.

LF 053: My support teaches abstinence from certain foods to recover.
22:01
2017-10-07 17:21:51 UTC 22:01
LF 053: My support teaches abstinence from certain foods to recover.

Do you have a history of addiction to substances, and also have a difficult relationship to food? Have you ever been involved in a 12-step program? Are you trying to experience connection and joy with your body and others, and attempting to reach out to support groups for help, but find them to be a hotbed of diet culture rather than a healing place that cultivates self-acceptance? Listen now as we break it all down, and help you find food peace.

Subscribe and leave a review here in just seconds.

Key Points:

  • The pursuit of weight loss will only keep us from connecting with our body and others, and keep giving food power over our lives.
  • Have you worked with a support group that you like? If you have, let me know by shooting me an email at LoveFoodPodcast@gmail.com!
  • Love, Food is one year old, and I'm not stopping anytime soon!! Leave a rating and review on iTunes to push us up in the rankings, help other people find the show who need support around food, and make my day!
  • Overeaters Anonymous: Good? Bad? Useful? Does abstinence from "trigger foods" work? Is using food to cope with emotions the same as using drugs or alcohol? Are OA's original intentions reflected in the current programs?
    • No matter what our personal opinion, anyone who has improved their relationship to food through the program is valid and their stories are their own!
  • You are not alone! Many people who deal with addiction to substances also deal with difficult relationships to food.
  • OA and abstinence: Many people who went to OA wanted to find abstinence from dieting, but instead were told to be abstinent from certain food groups (e.g. sugar, flours).
  • "The pursuit of weight loss is part of that powerlessness that we feel over food." - Julie
  • When we pursue weight loss, we inevitably focus heavily on food choice and become obsessional. But this isn't a failure, and this doesn't mean you are addicted to food! Instead, it is our body's way of making sure we don't starve it. Once we have unconditional permission to eat, the addictive feeling of food tends to dissipate, and the feeling of being powerless around food becomes less of an issue.
  • The spiritual component and group support of OA can be super beneficial and healing for some people.
  • Eating Disorder Anonymous (EDA): no abstinence required, but also incorporates the group support and spiritual components that many people find fulfilling in OA! There are also other dietitians out there who provide group support through online intuitive eating and eating disorder communities.
  • Tapping into our wisdom and allowing it to guide you is so key to figuring out if certain things are right for you in your path to recovery!
  • Trust your instincts!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Join Green Mountain at Fox Run for their Binge & Emotional Eating Weekend Intensive (January 20-22, 2017). Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. For more information or to register, please visit https://www.fitwoman.com/therapy-services-eating-disorder/offerings/binge-eating-intensive-weekend/.

TAKE TIME TO INVEST IN YOU.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://www.fitwoman.com/ for more information.

New Year Bonus: Am I letting myself go?
07:19
2017-10-07 17:21:51 UTC 07:19
New Year Bonus: Am I letting myself go?

Ring in the new year a NEW way: without body hate and painful diets. This bonus episode is a part of my #FoodPeace series supporting your way of life promoting health without diets.

Ep 052: If I love myself right will I finally lose the weight? (With Rebecca Scritchfield)
33:54
2017-10-07 17:21:51 UTC 33:54
Ep 052: If I love myself right will I finally lose the weight? (With Rebecca Scritchfield)

Do you struggle with perfectionism? Have you tried to ditch the diet, but still find yourself obsessing over eating "right?" Do you have a hard time letting go of the weight loss goal, even if you are far into your intuitive eating journey? Does food feel like an all or nothing experience for you, either eating for pleasure or restricting for weight loss? Listen now for some advice on how to work through these issues.

Subscribe and leave a review here in just seconds.

Key Points:

  • It's National Dieting Month! Be sure to listen in on all the bonus episodes this month to help you avoid the excessive diet talk and fat-shaming gym membership chit chat!
  • Sometimes we can go into certain food restrictions, such as vegetarianism and veganism, with the best of intentions, but they can quickly spiral out of control and feel obsessive.
  • Weight loss is seductive!
  • How do we relate to food in a neutral, balanced way, rather than one that feels like an all-or-nothing, binge restrict cycle?
  • Perfectionism can stand in the way of feeling safe with food and trusting your body.
  • Rebecca Scritchfield joins for some more insight on this topic, and a conversation on body kindness!
  • Diet culture is toxic!! We all need some love and compassion when trying to tackle it.
  • If we're trying to put ourselves first, embrace self-care, and embody self-acceptance but we have not yet fully accepted our bodies just as they are, this can lead to a common but difficult tug of war: to diet, or to drop the diet and plunge headfirst into body acceptance.
  • "Fears and anxieties can lead to desperate decisions and actions." - Rebecca
  • How do we strive for a healthier, happier life in a holistic sense, rather than one that focuses on our size or shape?
  • Feeling stuck between dieting and self-acceptance is draining... how do we break out of that? Rebecca weighs in!
    • Acceptance even in the face of anxiety and discomfort.
    • Space to reflect and engage in compassionate and rational thinking.
  • "Perfectionism means unachievable!" - Rebecca
    • We must be able to question why we are holding ourselves accountable to something that we know no one else can achieve.
    • Practice setting up boundaries around perfectionism and asserting that it does not work for you!
    • STOP allowing it to control your choices.
  • Can we accept ourselves and love ourselves, but still hold weight loss as a goal?
    • If we sit with that desire, but choose not to pursue specific, unhelpful weight loss goals, and instead just bring those feelings along for the ride, eventually that desire will work itself out in favor of self-care and self-love.
    • Take the action that you would take if you were ALREADY the person you "want" to be, and take steps to enjoy life!
    • Eventually, the weight loss goal becomes less important just by doing the things that help you to love yourself more.
  • Diet culture is everywhere, and NOT engaging in diet culture is a huge job!
  • Acceptance and Commitment Therapy (ACT)
  • Rebecca's new book, Body Kindness!!
    • Guidance and flexible tips to engage in self-care in all aspects of your life.
    • Discussing the benefit of both good AND bad emotions!!
    • How to we set up sustainable, good goals?
    • The benefits of connection, compassion, and kindness... how do we engage in a meaningful life NOW?
    • A special discount for Love Food listeners available for a limited time: order Body Kindness and get 25% off with the code KIND at this link https://www.workman.com/products/body-kindness

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Join Green Mountain at Fox Run for their Binge & Emotional Eating Weekend Intensive (January 20-22, 2017). Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. For more information or to register, please visit https://www.fitwoman.com/therapy-services-eating-disorder/offerings/binge-eating-intensive-weekend/.

TAKE TIME TO INVEST IN YOU.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://www.fitwoman.com/ for more information.

New Year Bonus: I don't want you to diet. Here's why.
05:25
2017-10-07 17:21:51 UTC 05:25
New Year Bonus: I don't want you to diet. Here's why.

Ring in the new year a NEW way: without body hate and painful diets. This bonus episode is a part of my #FoodPeace series supporting your way of life promoting health without diets.

LF 051: My New Year is at diet rock bottom.
17:42
2017-10-07 17:21:51 UTC 17:42
LF 051: My New Year is at diet rock bottom.

Have you hit diet rock bottom? Do you feel ready for self-love and food peace, but still feel like food is your number one enemy? Are you just plain scared of food, and terrified to abandon the diet mentality and finally embrace health at every size? Listen now for some tips on how to move forward.

Subscribe and leave a review here in just seconds.

Key Points:

  • Reflections on National Dieting Month (January), my hashtag project, #foodpeace, and my weekly Food Peace Newsletter!
  • Diet rock bottom: the understanding that diets don't work! ... but it can be a tough and lonely place.
  • The New Year shenanigans: dieting and "self-improvement" can run rampant during this time of the year, and it can easily suck you back into the diet mentality.
  • Dieting is seductive because it shows the world that you "have your shit together," especially if you "succeed" in losing the weight. It makes you feel in control of your life... but this is a sham! It's a fantasy. Dieting is not sustainable, and weight loss is not sustainable.
  • How do you define "healthy" for you? Does it include yo-yo dieting, food and weight obsession, or social isolation? These habits do not promote lifelong health, happiness, or wellbeing. We need to redefine what healthy living means, and that definition may be very different from the definition we've been fed our whole lives.
    • My definition of healthy living: Living a life that's connecting to others, to experiences, to challenges, and to joy; engaging in kind, intuitive choices; choosing self-compassion.
  • "There's no way a long-term solution to health includes ignoring or punishing your hunger." - Julie
  • Self-compassion is key when reflecting back on any of our food choices. When healing from diet culture, we're going to make mistakes... LOTS of them. We must approach these with compassion and understand that it's a part of the process.
  • Our world is one that promotes dieting as normal eating.
  • Recovery from dieting is going to take about a year or more, and the involvement of any kind of eating disorder will lengthen this process considerably, so give yourself the time to heal!
  • Choosing not to diet is NEVER the same as letting yourself go!!! It is letting yourself BE. It is giving yourself the opportunity to experience joy, compassion, and wellbeing.
  • Food is not the enemy. Instead, it should promote nourishment, health, connection, and peace.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Join Green Mountain at Fox Run for their Binge & Emotional Eating Weekend Intensive (January 20-22, 2017). Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. For more information or to register, please visit https://www.fitwoman.com/therapy-services-eating-disorder/offerings/binge-eating-intensive-weekend/.

TAKE TIME TO INVEST IN YOU.

It’s time to shine the light on yourself and make YOURSELF the priority. Here at Green Mountain at Fox Run, we’re all about embracing and supporting yourself through self-care. Through powerful tools such as mindfulness techniques, stress management skills, and movement that is customized to your body and fitness level, you’ll learn to practice self-care in your daily life. Visit https://www.fitwoman.com/ for more information.

 

 

New Year Bonus: Am I overweight? Over what??
10:10
2017-10-07 17:21:51 UTC 10:10
New Year Bonus: Am I overweight? Over what??

Ring in the new year a NEW way: without body hate and painful diets. This bonus episode is a part of my #FoodPeace series supporting your way of life promoting health without diets.

LF 050: I can't control food...or my life.
30:06
2017-10-07 17:21:51 UTC 30:06
LF 050: I can't control food...or my life.

Can you not remember the last time you ate without being on some kind of diet? Do you feel anxious and preoccupied about your food choices? Do you feel like you use food to escape your life, and avoid intense emotions? Are you consumed by feelings of loneliness, and find yourself trying to use food to fill that hole? Listen now to get some insight on these issues.

Subscribe and leave a review here in just seconds.

Key Points:

  • Dieting harms us and disconnects us from our own innate wisdom about our health.
  • We associate the word "skinny" with positive attributes, and the word "fat" with negative attributes, but these are FALSE TRUTHS fed to us via toxic diet culture.
  • Erica Leon joins to talk about our cultural ideas around "skinny" and "fat," and diet culture overall.
  • We often diet to feel in control, but inevitably it does the opposite and makes us feel out of control instead!
  • This pain is so VALID, and our pain surrounding food and our bodies is so, so common.
  • Perfection is not reality!!
  • Using food to cope is an understandable reaction to trauma... but this means that we must tackle the emotional underbelly of our relationship with food.
  • We must let go of dieting, begin to trust our inner wisdom, and understand that all foods fit! This process can cause a lot of uncomfortable emotions to arise, and so having additional mental health support is very important during this process.
  • Dieting, disordered eating, and eating disorders have a function! They allow us to get through trauma, and we cannot discount how important these behaviors are in the context of our journeys.
  • Therapy is such an important adjunctive piece of healing a client's relationship with food and their bodies, especially when working with a nutrition therapist who may not be able to support clients in that mental health capacity.
  • Our relationship with food is about so much MORE than the food!
  • Discomfort means you're GROWING!! Keep going...
  • The first step of intuitive eating is to let go of the diet mentality. This can trigger the feeling of being out of control, and having the support of a dietitian in this phase can be super important! This is when we start to tune into our hunger and fullness, explore food in a new way, and observe everything with non-judgmental awareness.
  • Feeling out of control with diets might be the first step away from diets... but this feeling does NOT last forever!
  • Part of this process is rediscovering foods you may have not liked in the past, things you thought you loved that you don't like anymore, and just feeling it all out by asking yourself questions and reconnecting to your wisdom.
  • You are not alone!!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Join Green Mountain at Fox Run for their Binge & Emotional Eating Weekend Intensive (January 20-22, 2017). Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. For more information or to register, please visit https://www.fitwoman.com/therapy-services-eating-disorder/offerings/binge-eating-intensive-weekend/.

Immerse yourself in a practice of mindfulness. Join Green Mountain at Fox Run for "Mindfulness for Women Who Struggle With Food and Body - A Meditative Retreat", designed to help you reduce stress, eat well, move joyfully, and guide the way toward ending eating and food struggles. For dates and registration information, please visit

www.fitwoman.com/weight-loss-program-reinvented/2017-mindfulness-weekend/.

The Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run is the only clinical program in the nation solely for women suffering with binge & emotional eating. Their insurance-eligible program is backed by over 40 years of experience and is staffed by licensed clinicians. Their program has created life-altering changes by helping women to manage emotional overeating through the practice of mindfulness. For more information, visit www.fitwoman.com/binge.

Ep 49: I can't eat with my family (with Jennifer McGurk).
39:52
2017-10-07 17:21:51 UTC 39:52
Ep 49: I can't eat with my family (with Jennifer McGurk).

Are you trying to reconnect to your own innate wisdom with your body and food? Do you feel obsessed with food, especially during the holiday season? Has "clean-eating" become the focal point of your life, and does the idea of eating non "clean" foods make you anxious? Listen now for some ways to combat the holiday diet stress, and to free yourself from the guilt around food.

Subscribe and leave a review here in just seconds.

Key Points:

  • Food is something that connects us to our family and our culture, but diet culture makes food WAY too important and obsessive, and that preoccupation removes the connecting and pleasurable components of food.
  • Use the hashtag #foodpeace to join in my discussion about alternatives to diets throughout the next few weeks, which are bound to be full of diet talk (January is national dieting month!).
  • Finding pleasure in food contributes to your overall quality of life and health!!
  • Food provides a connection to people around us, and when we get in the way of that, EVERYTHING suffers.
  • Orthorexia: a condition in which a person relates to food in a moralized way (think "good" and "bad" foods) that becomes overwhelming and creates a negative relationship to food.
  • Jennifer McGurk joins for some more insight on food peace!
  • Our culture places so much emphasis on health, and conflates weight loss and clean eating with being healthy.
  • WE GIVE FOOD WAY TOO MUCH POWER!!!
  • How do we change our relationship with food and find food peace? How do we take back our power and control in our lives without trying to exercise power and control over our food?
  • The ways in which we relate to food can be a metaphor for other things that we are struggling with in our lives!
  • Orthorexia may not be a full-blown eating disorder, but it IS a form of disordered eating... we don't know enough about it yet to really have a full grasp of its impact on mental health.
  • First step to healing: make a list of pros and cons of eating in this "clean," controlled way.
    • Pros: control
    • Cons: guilt, disconnection from family and friends around food because you can't join them in certain meals, thoughts and emotions are obsessive about food and make you feel out of control, sacrificing parts of your life!
    • So do the cons outweigh the pros??
  • Recovery from orthorexia takes time! Working with an eating disorder dietitian can help, as well as proper nutrition education (we need "healthy" foods just as much as we need "unhealthy" foods!).
  • Increased moodiness and decreased sleep is a big sign of disordered eating.
  • Carbohydrates are IMPORTANT!!!
  • Taking the focus off the food and focusing more on individual positive health may be a helpful mindset shift.
  • Let's label food not as "healthy" or "unhealthy," but just as what it is. An apple is an apple, plain and simple. Bring food back to the present, rather than interacting with food in an anxiety-driven, future focused, "Is this food going to kill me????" kind of way.
  • ALL FOODS FIT!
  • "Clean eating is washing your food and making sure that it's cooked to the right temperature. There is no such thing as dirty eating unless your food literally comes from the ground and has dirt on it." - Jennifer
  • Orthorexia carries implications for those around us... if some of us are eating "clean," then are the rest of us eating dirty??? NO!
  • Eating "well" doesn't have to be black and white... we can eat our ice pops and also go to the farmers market.
  • "Our relationships are more important than our food choices." - Julie
  • Nutritional health has a lot more to do with our mental health and our emotional health than we've ever realized before... let's cross our fingers for some more research!!
  • Let's give ourselves permission to have fun with food and our family... Just remember, how would it feel to be at peace with food?
  • The importance of mental health as it impacts our physical health cannot be ignored." - Julie
  • Having such rigid rules around food may actually result in negative consequences to our health.
  • Food is just not as black and white as we want it to be... apples won't cure all ills and cheeseburgers won't kill us!
  • You don't need forgiveness for the food choices you make!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners:

Join Green Mountain at Fox Run for their Binge & Emotional Eating Weekend Intensive (January 20-22, 2017). Participants will explore personal barriers and how to counter them with evidence-based strategies to prevent eating in response to stress and emotions. For more information or to register, please visit https://www.fitwoman.com/therapy-services-eating-disorder/offerings/binge-eating-intensive-weekend/.

Immerse yourself in a practice of mindfulness. Join Green Mountain at Fox Run for "Mindfulness for Women Who Struggle With Food and Body - A Meditative Retreat", designed to help you reduce stress, eat well, move joyfully, and guide the way toward ending eating and food struggles. For dates and registration information, please visit www.fitwoman.com/weight-loss-program-reinvented/2017-mindfulness-weekend/.

The Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run is the only clinical program in the nation solely for women suffering with binge & emotional eating. Their insurance-eligible program is backed by over 40 years of experience and is staffed by licensed clinicians. Their program has created life-altering changes by helping women to manage emotional overeating through the practice of mindfulness. For more information, visit www.fitwoman.com/binge.

LF 048: I fear judgment because of my body.
31:29
2017-10-07 17:21:51 UTC 31:29
LF 048: I fear judgment because of my body.

Do you feel like your preoccupation and shame around food and your body end up making you miss out on parts of your life? Do you feel embarrassed and judged by your size, and often find other peoples' comments about your weight triggering? Are you a person of size trying to navigate the professional world of health and nutrition while still feeling comfortable in your own skin? Listen now for some solutions on overcoming the shame and judgment around your body size.

Subscribe and leave a review here in just seconds.

Key Points:

  • The importance of size diversity in the nutrition and dietetics profession.
  • Diets and kids: So often, kids are put on diets at a young age because they are considered "overweight." This often does more harm than good, and ends up creating a breeding ground for a disordered relationships with food to grow.
  • Lauren Anton joins to answer the writer's letter!
  • The unfair expectations placed on people in the health and wellness professions to look and act a certain way.
  • Surround yourself with like-minded folks who subscribe to an all-foods-fit, HAES mentality rather than people who are obsessed with food, calories, over-exercising, and dieting in order to avoid being around people who might be entrenched in weight stigma.
  • Some schools are adding advocacy and size diversity to their nutrition curriculum!
  • Weight loss is not the goal!!! Let's be advocates of size diversity, rather than forcing everyone into one specific body type.
  • Would you say an English bulldog should look like a pit bull???? AKA, our bodies are the size and shape they are meant to be, and we should never try to force them to be something different.
  • "The body's gonna do what it will." - Lauren
  • How we relate to food mirrors how we relate to others and ourselves.
  • If we let judgment control our food choices, it only leads to weight cycling and a tumultuous relationship with food.
  • We must learn to love, respect, and accept ourselves!
  • Being in a larger body is not the bad thing. The way we treat and perceive the larger body is the bad thing.
  • Mindful eating and hunger/fullness techniques are not another diet!
  • Part of engaging with food is allowing joy.
  • You are worthy of nourishment no matter your size!!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Immerse yourself in a practice of mindfulness. Join Green Mountain at Fox Run for "Mindfulness for Women Who Struggle With Food and Body - A Meditative Retreat", designed to help you reduce stress, eat well, move joyfully, and guide the way toward ending eating and food struggles. For dates and registration information, please visit

www.fitwoman.com/weight-loss-program-reinvented/2017-mindfulness-weekend/.

The Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run is the only clinical program in the nation solely for women suffering with binge & emotional eating. Their insurance-eligible program is backed by over 40 years of experience and is staffed by licensed clinicians. Their program has created life-altering changes by helping women to manage emotional overeating through the practice of mindfulness. For more information, visit www.fitwoman.com/binge.

Ep 047: My family hates my body.
22:29
2017-10-07 17:21:51 UTC 22:29
Ep 047: My family hates my body.

Have you worked really hard to stop hating your body but feel like your family keeps holding you back? Do you find yourself dealing with the food police within your own family, even after you've begun to make peace with food yourself? Do you have family that encourages fat shaming and diet culture, even when you feel like you're doing your best to rid yourself of the mindset?? Listen now as Julie tackles this family-oriented topic and introduces some solutions.

Subscribe and leave a review here in just seconds.

Key Points:

  • What is the experience of finding peace with food while family members surrounding us stay stuck in the diet mentality?
  • Fat shaming can come from people we care about!
  • Setting our own boundaries is SUPER important in trying to protect your own recovery.
  • The world that we live in isn't one of body-positivity, HAES, and size acceptance. This means that when we pursue recovery, we are going against the vast majority of society, and sometimes that means our families. This makes the work harder to do, but it is that much more important!
  • Going against family dynamics is super hard, and when we actively follow our own path, it is common to feel pressure to go with the flow and back off of our own personal work in order to appease the family.
  • When we RECOGNIZE any emotion we are having, it automatically diffuses it and breaks its power.
  • How to beat body comparison: recognize the emotion, remove its power, and counteract with readily available responses of self-compassion.
  • How do we connect with our self-compassion?? We must actively find ways to support self-compassion for the moments in which we feel vulnerable.
  • Remember, our feelings and experiences are not going to last forever!!
  • Have some ready-made comebacks to assert your recovery, either by facing it head on or by changing the subject.
  • Surviving the Holidays and National Diet Month : #SoAnyway
  • How do we empower ourselves to connect to peace and health and feeling comfortable in our own skin?
  • When we provide new visuals for ourselves that are more size-diverse, it provides another option for our brains to think that OTHER kinds of bodies are beautiful too!
  • IT'S NOT OUR JOB TO FIX OUR FAMILY!
  • We should spend our energy on keeping ourselves safe, setting our own boundaries, and focusing on ensuring that we are providing the best modeling for our own family in terms of having a healthy relationship with food.
  • Embrace self-compassion, boundaries, and self-care.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Immerse yourself in a practice of mindfulness. Join Green Mountain at Fox Run for "Mindfulness for Women Who Struggle With Food and Body - A Meditative Retreat", designed to help you reduce stress, eat well, move joyfully, and guide the way toward ending eating and food struggles. For dates and registration information, please visit

www.fitwoman.com/weight-loss-program-reinvented/2017-mindfulness-weekend/.

The Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run is the only clinical program in the nation solely for women suffering with binge & emotional eating. Their insurance-eligible program is backed by over 40 years of experience and is staffed by licensed clinicians. Their program has created life-altering changes by helping women to manage emotional overeating through the practice of mindfulness. For more information, visit www.fitwoman.com/binge.

Ep 046: I'm convinced nothing will help me stop emotionally eating (with Ellen Shuman).
31:03
2017-10-07 17:21:51 UTC 31:03
Ep 046: I'm convinced nothing will help me stop emotionally eating (with Ellen Shuman).

Are you someone who identifies with the emotional eating experience? Have you tried everything to work through emotional eating and bingeing, but still lean on food when things feel intolerable? Do the tools that everyone suggests to you to overcome these problems always seem to fall short? Listen now to get a new perspective and begin to find some relief from emotional eating.

Subscribe and leave a review here in just seconds.

Key Points:

  • Sometimes we get convinced that nothing will work as good as food in allowing us to cope with our emotional issues.
  • How do we incorporate tools that just don't work with our lifestyle?
  • Eating for emotional comfort just doesn't make us happy in the long run!
  • Ellen Shuman, a therapist who does work specifically with people who struggle with emotional eating, joins us to help answer today's letter! She tells us about her journey to becoming involved in the eating disorder and emotional eating worlds.
  • "The Oprah Effect"
  • Ellen's "Emotional Handrails:" something to attach our mind to in order to tolerate the emotions long enough to figure out what is driving us to emotional eating.
  • It's not about food behavior, it's about being able to internally emotionally regulate!
  • "I've learned how to neutralize the things I'm saying to myself that really are distortions, and not really the truth." - Ellen
  • The whole point of eating emotionally is to be mindLESS, which is why mindFULL eating is such a hard goal for people who deal with emotional eating.
  • "First we learn how to tolerate our thoughts and feelings and to feel more empowered to manage those so [that] we're not so scared they're gonna overwhelm us." - Ellen
  • There are so many tools out there that work better!! It's about intervening BEFORE the food thought hits.
  • Conscious positive behavior replaces conscious negative behavior.
  • Ellen's "To Hell With it Switch:" that moment in which we abandon our promises to "do better" and instead engage in emotional eating to numb out.
  • What's the brain chemistry going on here?? What are the patterns of thinking that trigger our emotional eating?
  • Top brain (pre-frontal cortex) vs. bottom brain (primitive brain).
  • Use self-compassion and self-care to quiet your negative thoughts (middle-brain self-critical statements) that lead to emotional overeating!
  • "I am not my thoughts! Just 'cause I have a food thought doesn't mean I have to act on it." - Ellen
  • "Don't believe everything you think." - Dr. Wayne W Dyer
  • Ellen chats about her program, A Weigh Out which focuses on an end to emotional eating and weight obsession, her free phone seminar session, and the Weigh Out free 3-week membership.
  • If we work on the underlying issues and learn new tools to support our emotional management, then the food issues begin to resolve themselves.
  • Happiness and freedom from food obsession comes from being who we truly are, and working on our emotional coping tools.
  • You are WORTH putting in the effort and figuring this out. Stop blaming yourself... you haven't found the tools yet that work for you!
  • RECOVERY IS POSSIBLE!!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode is sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: Immerse yourself in a practice of mindfulness. Join Green Mountain at Fox Run for "Mindfulness for Women Who Struggle With Food and Body - A Meditative Retreat", designed to help you reduce stress, eat well, move joyfully, and guide the way toward ending eating and food struggles. For dates and registration information, please visit www.fitwoman.com/weight-loss-program-reinvented/2017-mindfulness-weekend/

The Women’s Center for Binge and Emotional Eating at Green Mountain at Fox Run is the only clinical program in the nation solely for women suffering with binge & emotional eating. Their insurance-eligible program is backed by over 40 years of experience and is staffed by licensed clinicians. Their program has created life-altering changes by helping women to manage emotional overeating through the practice of mindfulness. For more information, visit www.fitwoman.com/binge.

 

Ep 045: Does Intuitive Eating really work with a chronic illness?
21:54
2017-10-07 17:21:51 UTC 21:54
Ep 045: Does Intuitive Eating really work with a chronic illness?

Do you have a health situation that makes intuitive eating difficult? Do you have doctors telling you that weight loss and cutting out certain food groups is required for your wellbeing? Do you just feel lost and want to help guide yourself toward food peace?? Listen now for some first steps on how to tackle it all.

Subscribe and leave a review here in just seconds.

Key Points:

  • Reflections on the 2016 Election, the President-elect Donald Trump, and the fat phobia that has come along with his campaign.
  • The difficulty in choosing not to diet, and dealing with the pressures from outside sources to continue down that path.
  • Using food as a coping mechanism and a numbing agent for uncomfortable feelings.
  • The vulnerability and fear of being thin.
  • Coping with health issues, such as PCOS, while also dealing with a disordered relationship with food and your body.
  • PCOS: weight gain, hormone destabilization, fatigue... what do we do??
  • Does intuitive eating really work for PCOS?? Or does "healing" PCOS require weight loss, as so many doctors suggest?
  • The million dollar question: can someone work on intuitive eating (rather than dieting) AND manage their health with PCOS? HELL YES!
  • Polycystic Ovarian Syndrome: a genetic and environmental syndrome that affects someone's hormones, which leads to high insulin levels and insulin resistance. These high insulin levels lead to a high drive to eat, especially carbohydrates, which can lead to weight gain. Weight loss is often the primary treatment from most practitioners. This can make delving into intuitive eating difficult! Other sympotoms can include hair growth and male pattern baldness. These symptoms can have a huge negative impact on the body image of someone dealing with PCOS.
  • Self-care needs to be a priority for people with PCOS, especially getting enough sleep.
  • Those affected with PCOS can actually use the delicate balance of their bodies to delve deeply into intuitive eating! Take notice of energy levels and mood, rather than weight and even hunger cues (hunger cues can be super difficult to interpret with PCOS!).
  • Those with PCOS will probably need more protein than those without, especially at breakfast and before bed, to help with fatigue and appetite (but don't cut out carboydrates or fats!).
  • Focus on healing your body and your soul... Sometimes, it's not about the food!!
  • Sit with your vulnerability. (This is where therapy can come in handy! Therapists allow us the space to sit in that feeling.)
  • Put weight loss on the back burner and check in with your body... how does it feel today? What self-care did I do that worked for me today? This will help lead you to food peace and body peace.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode was sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: VIP Upgrades at Green Mountain at Fox Run On stays November 6 - December 17, 2016 Green Mountain at Fox Run is offering special upgrades for one+ week reservations through the end of the year. Receive a free room upgrade and $250 credit towards amenities and professional services. See Details

Ep 044: Food is my enemy (with Fiona Sutherland).
34:08
2017-10-07 17:21:51 UTC 34:08
Ep 044: Food is my enemy (with Fiona Sutherland).

Do you have a hard time eating without worrying about "good" and "bad" food labels? Do you feel like food is your enemy? Do you feel overwhelmed by all the nutrition info out there? Join Julie and fellow dietitian Fiona Southerland to start unpacking this issue!

Subscribe and leave a review here in just seconds!

Key Points:

  • Our bodies have lots of different methods, including our brains and our intuition, to help them figure out what they needs in terms of food in order to feel satisfied and full.
  • Healthy eating includes PLEASURE!
  • Fiona Southerland joins to help answer this week’s letter!
  • Self-compassion and kindness is super important when we confront our beliefs related to food rules.
  • We are not alone… so many of us feel this way.
  • It’s impossible to follow every single food rule!
  • The more we try to follow rules and live in our heads (intellectualizing!), the less we listen to our body and intuition (innate wisdom!).
  • There are so many crazy things going on in the world… why are we focused on whether or not something has gluten in it?!
  • Even the professionals don’t know everything about nutrition… it’s confusing!
  • When we try to control things that weren’t supposed to be controlled (like our food intake) we go haywire.
  • Our culture is confusing health with our appearance (like our body shape).
  • Our expectations about the female body inform our opinions of health.
  • Fiona’s "Build up and let go model:" build up our skills of inner awareness, which will allow us to let go of rigidity.
  • We need skills related to our intuition in order to drop the food rules and stick to it!
  • How do we find a stable place outside of food when we feel out of control with our body?
  • The wise parts of us are not perfect!
  • Intuitive eating can become another set of diet rules… don’t let it!
  • The foundation of intuitive eating is unconditional permission to eat.
  • We must help people build long-term resilience against the cultural crap! Self-care and personal connection are super helpful for our wellbeing, and we have to return to our well of wisdom and call upon a stable place of self-compassion to take care or ourselves and move past cultural expectations.
  • Intuitive eating is s different way of BEING with food. It’s peace. But it’s scary, and that’s okay!
  • Perfectionism and the all-or-nothing approach can get in the way of healing around food.
  • Fiona says, “Reassurance without assurance”… we will support you through the confusion!
  • HEALING YOUR RELATIONSHIP TO FOOD IS MESSY!! (Cultivate the mess!)
  • Although knowledge is important, it can take us away from living. It’s time to slow down and hone in on our intuition.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode was sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: VIP Upgrades at Green Mountain at Fox Run On stays November 6 - December 17, 2016 Green Mountain at Fox Run is offering special upgrades for one+ week reservations through the end of the year. Receive a free room upgrade and $250 credit towards amenities and professional services. See Details

Ep 043: Food has too much power in my life.
21:26
2017-10-07 17:21:51 UTC 21:26
Ep 043: Food has too much power in my life.

Are you ready to heal your relationship with food yet stuck?? How do you make amends with food and your body when disordered eating is all you've known? Are you ready to make a change yet unsure of the steps? Listen now for a new set of directions.

Subscribe and leave a review here in just seconds.

Key Points:

  • Julie needs your letters! Send your letter detailing your complicated relationship with Food to LoveFoodPodcast@Gmail.com.
  • You've been fighting for many years and I appreciate that is exhausting!
  • The doctor's comment did not cause this struggle yet totally F-ed it up! Doctors pointing out fat bodies as wrong happens too often and leads to distrusting the body and feeling unacceptable. I wish health providers knew their power to prevent eating disorders especially when a mom brings her child in concerned about disordered eating. To health providers: don't say they should lose weight or exercise more!!
  • Shame in the food choices: food dichotomy doesn't promote health. Food isn't supposed to have this much power and pride.
  • Food gets too much power. It doesn't deserve it!
  • Bulimia's behaviors promote fluid shifts, puffiness, and body shame.
  • Relationships heal this. They are much more important and valuable than this eating disorder.
  • Next steps are painful BUT all worth it because recovery will allow these relationships to continue to blossom and fulfill your life.
  • You need to choose from a "healthy" weight loss journey OR eating disorder recovery? Can't have both. We can't make peace with food AND pursue weight loss. Pursuing weight loss will only enhance eating disorder behavior and negative body image.
  • Healthy relationships are not compatible with the eating disorder.
  • Unconditional acceptance and respect is what is missing.
  • Take it slow. Day by day. Surround yourself with helpers. Be mindful to pick a helper that is body positive.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

This episode was sponsored by my friends at Green Mountain at Fox Run. A special promotion for Love Food listeners: VIP Upgrades at Green Mountain at Fox Run On stays November 6 - December 17, 2016 Green Mountain at Fox Run is offering special upgrades for one+ week reservations through the end of the year. Receive a free room upgrade and $250 credit towards amenities and professional services. See Details

Ep 042: I need help healing my relationship with exercise. (w/Nancy Clark RD)
24:33
2017-10-07 17:21:51 UTC 24:33
Ep 042: I need help healing my relationship with exercise. (w/Nancy Clark RD)

Does exercise control your life? Are you trying to recover your relationship with food, your body, and exercise? Wonder what a healthy relationship with exercise looks like for you?? Join Julie as she chats with sports dietitian Nancy Clark on this important topic. Listen now for places to start.

Subscribe and leave a review here in just seconds.

Key Points:

  • Julie needs your letters! Send your letter detailing your complicated relationship with Food to LoveFoodPodcast@Gmail.com
  • Many people struggle with balancing exercise and food in a healthy way. All too often it is tied together with weight. This is NOT healthy.
  • Athlete vs compulsive exercise
  • E in Exercise should be for Enjoyment NOT Excruciating
  • Movement for pleasure is health promoting
  • First steps to move toward a healthier direction:
    • Role exercise plays in life: Athlete vs Distraction from life?
    • What would you be doing if not exercising so much or so exhausted from exercising so much?
    • Exercise can be a stress reliever yet enough is enough.
    • Exercise is serving a distracting purpose
    • Consider Yoga: doing for your body not to your body
    • Consider weight lifting as long as keep within limits
  • Convert from compulsive exerciser to athlete. An athlete fuels her body and takes rest day. "Your training today is to do nothing." <--I LOVE this!
  • 30 minutes five days a week or 150 minutes of exercise recommended to be fit. Can be easy to get too much.
  • "Anyone who exercises for more than an hour a day does it for reasons other than health and fitness." Ken Cooper
  • What are you running away from??
  • Listen to your body: intuitive eating AND intuitive exercise. Be sure to include pleasure and socialization with exercise. This will nourish the body on many many levels. Healthy exercise includes pleasure.
  • The many reasons to exercise: health, fitness, bone health, heart health, diabetes prevention, etc. Notice to burn off calories is not on this list!!! I got a chance to hang out with Nancy Clark RD at this year's FNCE. She is a dietitian celebrity and honored she agreed to be on Love Food!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 041: I'm beginning to think I will never recover.
16:56
2017-10-07 17:21:51 UTC 16:56
Ep 041: I'm beginning to think I will never recover.

Are you working toward eating disorder recovery yet wonder if you have the strength to see it through?? Does your battle toward 100% recovery feel like an impossible dream? Listen now for insight.

Subscribe and leave a review here in just seconds.

Key Points:

  • Julie needs your letters! Send your letter detailing your complicated relationship with Food to LoveFoodPodcast@Gmail.com
  • Get out paper and pencil for an exercise!
  • Recovery is messy, unclear, bumpy, weathered not linear or a destination.
  • Our world has not recovered yet.
  • First, learn to live with your biology then how to rewire it.
  • Eating disorder recovery is not a sprint rather a marathon.
  • ED recovery takes usually ~7 to 14 years.
  • Carolyn Costin quote:"Recovery can't be something you dip your toe in to. For it to be fully felt and completely comprehended, you have to immerse yourself."
  • We can't pick and choose parts of recovery to get there. Part of recovery is facing the fear of fat and staying with it if indeed your body needs to be.
  • Size diversity is healthy yet we live in a fat-phobic world.
  • Seek out group support to aid in recovery.
  • Health of every size is an approach to attuned eating, movement and body image that does not use the scale as a measure of progress. Size diversity is celebrated and a social justice issue.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 041: I can't escape diet prison.
16:56
2017-10-07 17:21:51 UTC 16:56
Ep 041: I can't escape diet prison.

Are you at diet rock bottom and longing for food peace yet feel just as stuck in things like mindful eating and intuitive eating? Do you experience more shoulds and rigid rules within tools meant to release your complicated relationship with food? Can you escape rule prison? Yup. You can. Listen now for insight.

Subscribe and leave a review here in just seconds.

Key Points:

  • Editor’s note: This episode 39 needed to be released a week behind episode 40 because it wasn’t quite ready. I’m trying to be ok with the break in numbering and hope you can be too.
  • Mindful eating can be twisted to be harmful rather than health promoting and compassionate.
  • Mindfulness's foundation: a compassionate nonjudgemental presence. Being in the moment and noticing brain messages, feelings, etc.
  • Shoulding leads to dieting.
  • Watch out for the hybrid: mindful dieting.
  • Mindfulness connected to dieting, pursuit of weight loss, or "right" way then twisting mindfulness to make it no longer mindful.
  • How to change?
    • Compassionate nonjudgemental curiosity. Center on this concept. Be aware of judgements and notice them too without judging. Normal and natural especially living in a fat body.
    • Practice pausing. Decide what you'd really like it to be as a grown up and in charge of yourself.
    • Healthy eating includes pleasure. Honor this pleasure. Learn to be ok with it.
  • "When you take the joy out of eating, nutrition suffers." Ellyn Satter RD LCSW
  • Jinx experiences = personalization

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 040: I've tried everything to change my relationship with food (with Josee Sovinsky)
27:27
2017-10-07 17:21:51 UTC 27:27
Ep 040: I've tried everything to change my relationship with food (with Josee Sovinsky)

Are you exhausted from your current relationship with food? The guilt, shame, excitement, fear, and despair often wear down energy levels to disempower change. Recharge by listening now.

Subscribe and leave a review here in just seconds.

Key Points:

  • Editor's note: This episode 40 needed to be released because episode 39 wasn't quite ready. I'm trying to be ok with the break in numbering and hope you can be too.
  • Trying to recover from an eating disorder is exhausting especially within a family and world that hasn't recovered yet.
  • We feel your exhaustion!!
  • Your awareness will bring more progress. This is the first step! And a big one.
  • Your family of origin greatly shapes your relationship with food. Don't just brush it under the rug. Hear the noise yet try to navigate around it.
  • Curiosity
  • Finding a team can really help alleviate this exhaustion.
  • Don't get stuck in the shame loop.
  • So you know the diet industry is all a sham. Join us out of the fog.
  • You have options and choices. You can experience more empowerment by leaving diets and stop trying to control your body. WE BELIEVE IN YOU!
  • "Motivational" clichés as rules yet really shame-inducing myths. Look for quotes that ARE inspiring without shame and guilt. Clean up your social media to better include body positivity. This can help you normalize all body sizes.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 038: I'm tired of emotionally eating (with Tracy Brown)
25:48
2017-10-07 17:21:51 UTC 25:48
Ep 038: I'm tired of emotionally eating (with Tracy Brown)

Have you had an emotional connection to food that has helped you cope with crappy life events yet now you want to experience food in the way intended? Do you long to be a normal eater? Listen now for insight to steady and stable.

Subscribe and leave a review here in just seconds.

Key Points:

  • Who is a normal eater? Especially these days, our culture's typical normal eating is disordered, rigid, and pathological. There is a way through!
  • It is normal to emotionally eat sometimes. Unless you are a robot.
  • Sometimes it hurts more than helps and it's a great first step when recognize this.
  • Want normal eating = want peacefulness
  • Tracy Brown RD uses her experiences on farm to the rewiring brain process:
    • Dad never mowed shoulder-high pasture around pond.
    • A faint path would go down when drove over it and it would be tough to go over.
    • Becomes path of least resistance over time and easier.
    • Food behaviors can become path of least resistance.
    • What if made new path?? Will feel foreign or illegal at first yet over time you will get the hang of it.
    • Be sure to pause to help you recognize what's going on.
  • Create a pause to create something new. This is the first step!
  • Progress comes from permission and the pause.
  • I feel fat may = I feel uncomfortable.
  • Making new pathways is messy and honor the old path's functionality.
  • Get to the story of what makes it uncomfortable. What else could you be hungry for?
  • Doing this work will make your eating normal in your definition yet abnormal within our current eating culture.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 037: I can't be free until I lose the weight.
17:40
2017-10-07 17:21:51 UTC 17:40
Ep 037: I can't be free until I lose the weight.

Do you think if you lost weight you'd finally be free? Are you stuck in a loop of binge--> notice weight gain--> diet--> binge--> repeat? Feel like you would be free from its hellish grip if you could just lose the weight?? Like the binges would cease to exist once the weight was lost?? Do you wonder why you have been trapped in this for decades?? Julie sees what's blocking your path. Listen now for insight.

Subscribe and leave a review here in just seconds.

Key Points:

  • Content warning: specific weight discussion
  • Healthy vs unhealthy versions of food = food dichotomy = black and white thinking = perfectionism that doesn't even exist. This is a disordered eating pattern and will keep you stuck in this loop.
  • Practice giving yourself permission to eat these "unhealthy foods" although not easy. Can typically take a year for this to stick.
  • Freedom will only happen by not place your worth and value in your weight and weight loss pursuit.
  • Pursuing weight loss keeps us in the disordered eating loop. Keeps foods in that dichotomy.
  • The pursuit of weight loss would enhance the binge/diet loop and enhance the black and white thinking.
  • How do you move away from using weight as a measure of health and worth?? Find a counselor and dietitian who align with these values.
  • When seduced by the fantasy of losing weight be aware that is happening and call it out as the mindfuck that it is. Expect sadness, grief, and anger.
  • You don't need to fight yourself to find freedom. Rather you need to fight the culture. You need to fight body hate in order to find your own food peace.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 036: Intuitive Eating doesn't work for me (with Dr. Dawn Clifford)
31:20
2017-10-07 17:21:51 UTC 31:20
Ep 036: Intuitive Eating doesn't work for me (with Dr. Dawn Clifford)

Try Intuitive Eating and just experienced a crash and burn? Don't give up. Julie discusses ways that may help you experience peace with food with Dr. Dawn Clifford. Listen now for insight.

Subscribe and leave a review here in just seconds.

Key Points:

  • "That big hunk of metal gets way more power than it deserves." Reba Sloan
  • IE is meant to help one heal their relationship with food not as a weight loss tool.
  • Can you have a peaceful relationship with food with weight loss as a goal?
  • Taking the scale out of your home can be an important step in your journey to making peace with food. Can make steps gradually to checking less or burn it!
  • Think small steps to help get back on track with intuitive eating. Try to avoid "all or nothing" and appreciate you don't have to be all in.
  • Intuitive eating can easily be interpreted in a black and white way just like diets.
  • Motivational interviewing
  • What drove you to step on the scale? 
  • Where do you stand in your body image?
  • Everyone's needs are different.
  • Satter Eating Competence Model
    • Eating attitudes (whether or not having positive eating experiences....important!)
    • Food acceptance (picky eating)
    • Internal regulation (hunger, fullness, satiety)
    • Contextual skills (planning, preparing, grocery shopping, cooking)
  • Pivot to enhance eating competence before easing back into Intuitive Eating

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 035: I always binge while on vacation.
18:35
2017-10-07 17:21:51 UTC 18:35
Ep 035: I always binge while on vacation.

Do you binge every time you go on vacation?? Do you find yourself avoiding travel because of the shame connected to vacation binge eating? Listen now for ways to getaway without hating yourself.

Subscribe and leave a review here in just seconds.

Key Points:

  • Thank you for your support and helping us reach 100,000 downloads! WooHooooo!
  • Carrots and fish....bleck.
  • Does every vacation include binge eating? You have two options to end the behavior:
    • Either give up vacations
    • work on permission
  • Pendulum with and without permission
    • rebellion
    • dieting
    • shame
    • shoulds
    • bingeing
    • dieting
  • Start permission with one food at a time.
  • Work with a team.
  • Normal eating vs normal disordered eating
  • Eating when hungry, stopping when full is simple yet not easy.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 034: Why can't I stop eating? (with Emily Fonnesbeck)
27:42
2017-10-07 17:21:51 UTC 27:42
Ep 034: Why can't I stop eating? (with Emily Fonnesbeck)

 

Did you grow up living without consistent access to food caused by poverty and/or constant dieting?? Are you super successful in every area of life yet can't stop eating? It's not you, it's something else. Listen now for the details and hear from the fabulous Emily Fonnesbeck RD.

Subscribe and leave a review here in just seconds.

Key Points:

  • Get your Food Peace Syllabus signing up for my FREE Food peace Newsletter. Link below.
  • Food insecurity causes many people to binge eat, hoard food, and feel obsessed with food. Not a cop out. Legitimate cause of urges to binge and feeling unable to stop eating.
  • Childhood food patterns influence adult behaviors.
  • Takes courage to peal back the darkness.
  • First steps to work toward healing:
    • Food is symbolic. Wonder what food represents missed during childhood? Be that for herself. Validate have wants and needs.
    • Appreciate how much deprivation contributes to bingeing, feeling unable to stop eating. It's a physiologically programed response.
  • Want to heal your relationship with food? Stop pursuing weight loss or will continue to feel like can't stop eating.
  • It wasn't your fault you keep eating. Your body was/is trying to save you. Your not broken, needing to be fixed. Kick that shame to the curb!!
  • Make room for the feeling without feeling shame for it being there.
  • Compassionate curiosity is the foundation for food peace.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 033: Food causes all my problems.
20:01
2017-10-07 17:21:51 UTC 20:01
Ep 033: Food causes all my problems.

Does food connect you to the best and worst of times? The ups and downs can feel confusing, prideful, distracting yet detrimental. You may be surprised to know what dieting is keeping you from in your life. Listen now to hear what I am talking about.

Subscribe and leave a review here in just seconds.

Key Points:

  • Content warning: this letter writer describes a trauma involving a fatal car accident.
  • Food can be a great protector that keep you feeling safe with all the chaos and unpredictable life events.
  • Diets can be a great distraction to all the shitty things in the world.
  • Women are put in a place to value dieting, the perfect body which keeps women from being their true self.
  • Check Julie out at FNCE with Jennifer McGurk and Rebecca Scritchfield presenting on the Hidden Faces of Eating Disorders.
  • Church of the Fit Body: whenever something crappy happening we women are encouraged to distract ourselves by focusing on our appearance.
  • The culture needs to change for us to ultimately heal our relationship with food.
  • You will experience more push back to live body positive if in a fat body.
  • You could continue to diet/binge or give up dieting and live with choosing to not diet. Both will promote pain.
  • Your decision: continue to be distracted by dieting or do you want to be present?

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 032: I learned mixed messages around food.
27:33
2017-10-07 17:21:51 UTC 27:33
Ep 032: I learned mixed messages around food.

Were you raised with mixed messages around food? Told to not enjoy pleasurable food and yet got encouragement to bond over the same items? I bet you're exhausted! Listen now for a different way.

Subscribe and leave a review here in just seconds.

Key Points:

  • Have PCOS and looking for more tools to work toward Food Peace? If you live near Greensboro NC you are in luck! Give us a call for details 336.273.2808 x 0.
  • Food is pleasurable as a means of survival.
  • Healthy eating includes pleasure. Eating feels good and that keeps us alive and well.
  • If food did not feel good then we wouldn't have survived. Eating food that is just fuel and never pleasurable denies a part of our physiological need.
  • Honor the pleasure that comes from food.
  • There's just one version of you...not a fat version vs skinny version.
  • Have a son or daughter in a larger body or have a child that really enjoys eating?? Is it pecking at your own food experiences or negative body image? Take care of your own shit to not pass it on.
  • Are you a competent eater?
  • Yo-yo diets harm health.
  • You're not broken our culture is. We need to rewrite our truths about our body and our food.
  • Honor all the sizes you have experienced as the safe keeper for your soul.
  • Shame never promotes health.
  • You are acceptable just the way you are right now.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

August Bonus Ep: The foundation for food peace
07:04
2017-10-07 17:21:51 UTC 07:04
August Bonus Ep: The foundation for food peace

 

What's the foundation for food peace?? Listen now for Julie's thoughts. She hopes it illuminates your path to freedom.

Subscribe and leave a review here in just seconds.

Key Points:

  • Compassionate curiosity is where it's at.
  • Stop shoulding on yourself.
  • Notice without judgement.
  • Simple not easy.
  • Food anthropologist or golf voice.
  • Take out the shame or should and it will clear out your path.
  • Shame NEVER promotes health just makes people feel shitty about themselves.
  • Moving away from the shoulds you will notice that your body has certain needs, within a rhythm, and can be trusted. Your body has been on your side the whole time.
  • As moving away from the shoulds expect normal rebellion.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 031: Help me manage PCOS + stop bingeing.
27:20
2017-10-07 17:21:51 UTC 27:20
Ep 031: Help me manage PCOS + stop bingeing.

Have you been told to cut out sugar or carbs to treat PCOS or pre diabetes and it is just leaving you bingeing and hopeless?

Listen now for ideas to bring to your next doctor's appointment.

Subscribe and leave a review here in just seconds.

Key Points:

  • Have PCOS and looking for more tools to work toward Food Peace? If you live near Greensboro NC you are in luck! Give us a call for details 336.273.2808 x 0.
  • Every diet leads to a binge and weight gain.
  • Dieting is the greatest predictor of weight gain and eating disorders.
  • Polycystic Ovarian Syndrome (PCOS) affects 1 in 10 women and has genetic connections. Stop blaming yourself!
  • PCOS affects ovulation, mood, hair, male pattern baldness, and central adiposity. This affects body image for many women.
  • High circulating insulin = growth hormone
  • Hard core restricting may help decrease weight in the beginning yet over time harms health, increases weight, promotes bingeing.
  • Increased cravings, more symptoms, weight gain = time to look into how PCOS managed rather than blame the person.
  • Doctors: How do you treat patients with PCOS in smaller bodies? What are their recommendations??
  • Which foods energize you? Which foods drain you??
  • Do you feel like you are carrying around a bag of rocks when you go to exercise?
  • How are you sleeping??
  • Let's keep talking about PCOS!

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 030: Help me make peace with food and lose weight. (with Aaron Flores)
29:37
2017-10-07 17:21:51 UTC 29:37
Ep 030: Help me make peace with food and lose weight. (with Aaron Flores)

Have you been working on making peace with food and yearn to lose weight? Can you practice mindful intuitive eating while pursuing weight loss? Julie and her guest, fellow dietitian Aaron Flores, sort this out. Listen here now!

Subscribe and leave a review here in just seconds.

Key Points:

  • Eating disorder recovery has two steps: making peace with food then making peace with your body. Living in a fat body in our thin-obessessed world has many challenges especially if you are trying to live without diets and the desire to lose weight.
  • As making peace with food, it is common to not trust the process. Aaron uses a cool metaphor about being in the shallow end of the pool and knowing work needs to be done in the deep end. But going to that deep end is terrifying without floaties.
  • Remember to look how far you've come and be proud of the progress so far.
  • Binge eating disorder recovery is messy and not linear. It can be even messier if living in a fat body because our society undermines making peace with food. This chips away the trust we build through the process.
  • Do I need to learn to be a little bit hungry?? ABSOLUTELY not.
  • Honor the function of your rebellion. Deprivation will further fuel the rebellion.
  • We dietitians need to be comfortable with this rebellious time. Help clients hold the space.
  • Seek out people and resources that help you maintain positive body image. See the Food Peace Syllabus addition below.
  • Compassionate curiosity is the foundation for your food peace. 
  • You cannot work on peace with food while pursuing weight loss.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 029: I feel ugly.
26:13
2017-10-07 17:21:51 UTC 26:13
Ep 029: I feel ugly.

Do you work in the entertainment industry and struggle with your body image? At times you may feel unacceptable yet what if it's them not you? Listen now for solutions.

Subscribe and leave a review here in just seconds.

Key Points:

  • PCOS and Food Peace Course set to begin in Greensboro. Give me a call (336.273.2808 x 0) if you'd like to attend this in person only event.
  • Are you looking for acceptance in your body's appearance? The way this letter writer defines an acceptable body does not fit her DNA.
  • This is reinforced with the media's discrimination and pressure for all to lose weight. This is wrong on so many levels.
  • Problem: didn't see other women who looked like you. Julie wonders if this letter writer's body size more like dad's side of the family rather than mom's side.
  • Problem: if more like dad's body shape/size, he said he "struggled" with his weight which is code for didn't accept it.
  • Do you feel unacceptable for taking up too much space??
  • Do you feel anger, frustration that feels endless? This mimics the body image struggles and symbolic of feminist issues.
  • You have permission to take up your space...whatever that is.
  • Redefine what an acceptable body is for you and everyone else.
  • Describe feelings as ugly?? Julie struggles with that description of normal experiences.

Show Notes:

  • Body Respect: What conventional health books get wrong, leave out, and just plain fail to understand about weight by Linda Bacon and Lucy Aphamor

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 028: I'm too damaged to make peace with food. (with Christy Harrison)
32:27
2017-10-07 17:21:51 UTC 32:27
Ep 028: I'm too damaged to make peace with food. (with Christy Harrison)

Have you ALWAYS had a complicated relationship with food? Did you learn at an early age how to cope with your emotions using food and cannot imagine living a life with food peace? This episode is for you! Julie and her guest Christy Harrison from the podcast Food Psych discuss possible solutions.

Subscribe and leave a review here in just seconds.

Key Points:

  • You are NOT too damaged to heal your relationship with food.
  • Remember and appreciate the functionality of food bringing a way to cope with chaos and trauma.
  • Appreciate the subtle hungers.
  • Humans are adaptive.
  • Find professionals who are body positive, understand eating disorders, and a trauma specialist.
  • Food may be like a security blanket. Before yanking it away, be curious about why the coping mechanism is there...that's where the healing begins.
  • Self compassion is the foundation for food peace.
  • Your cravings for disordered eating may be from an unmet need. What was just happening? What do I really need?

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 027: How do I stop dieting with diabetes??
25:46
2017-10-07 17:21:51 UTC 25:46
Ep 027: How do I stop dieting with diabetes??

Do you think your chronic conditions make you a slave to rigid diets or chained to the scale? Do you have a long history of coping with your emotions via food and now want to find other ways to survive?? There is a way for you to heal your relationship with food AND find health. Listen now for insight.

Subscribe and leave a review here in just seconds.

Key Points:

  • Hoarding, bingeing, and other related behaviors are the most common experiences from childhood dieting/restriction.
  • I am sorry on behalf of all health and medical professionals for the oppression.
  • You don't have to choose health OR healing. Working on healing your relationship with food will help you promote health long term.
  • Healing is not passive or giving up or weakness. Healing is an active process never passive.
  • Fat on the body didn't CAUSE the problems. Eating sugar didn't CAUSE the problems. Being shamed in your body and not teaching you how to tolerate feelings caused the problems. 
  • Healing from Binge Eating Disorder (BED) takes on average 7 to 14 years.
  • Restricting nutrients or calories may show favorable outcomes in short term yet worse in the long term especially if affected by BED.
  • Keep the data! You need proof that you're bingeing less as time goes on.
  • Diabetes is a chronic progressive disease. It is always changing and slowly getting worse even if you do everything you can.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 026: Will I always hate my body??
33:26
2017-10-07 17:21:51 UTC 33:26
Ep 026: Will I always hate my body??

Do you have a roller coaster relationship with food or your body??

As your work on your relationship with food, you may notice bad body thoughts remain. Will it always be this tough??

Listen now for thoughts from Julie and her guest psychotherapist Nicole Christina.

Subscribe and leave a review here in just seconds.

Key Points:

  • Always have HOPE!
  • The way to heal our relationship with our body is via repairing our culture. 
  • Myth of solid wall of misery via Sharon Salzberg: These feelings eb and flow. They are more like storm clouds and you will get a break. The dark clouds are not the sky. The sky is still there.
  • During days with lots of negative body image keep in mind that those feelings won't last.
  • Buddhist techniques can help you make steps forward. Notice WHY bad body thoughts happen.
  • You don't have to be hijacked by feelings.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.

Ep 025: I can't love my body because I hate it.
17:42
2017-10-07 17:21:51 UTC 17:42
Ep 025: I can't love my body because I hate it.

 

You know diets don't work. Do you gravitate toward the body positive message yet hung up on one thing...

You don't love your body because you want to lose weight. You find your body unacceptable.

There is a way through this. Listen now for insight.

Subscribe and leave a review here in just seconds.

Key Points:

  • Do you have a complicated relationship with food? I want to help. Send your Dear Food letter to LoveFoodPodcast@gmail.com.
  • If you feel like a failure because you can't lose weight or keep it off, know you are not to blame. Diets have failed you.
  • Dieting predicts weight gain.
  • Dieting promotes the idea of body hate and conditional acceptance.
  • Does a deeper understanding of diet culture, its toxicity, and manipulation make you angry? Stay with it!
  • It's ok to not accept your body.
  • You are acceptable the way you are today. The end. Your body is acceptable no matter what.
  • Oprah Winfrey joined weight watchers and Julie's mind was blown to see diet culture and its reign make one of the most amazing women also feel not enough.
  • First step: work on RESPECTING your body.
  • Challenge the false truths.
  • Claim your space and find those who agree with body positivity.

Show Notes:

Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com. 

Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.