Are Small Plates the New Scale?

What size plate are you using for your meals? Plates

I recently heard someone say that they prefer to use small plates when they eat their meals. When I asked why, she said it’s because it helps her manage overeating. If you’re a member of the “Clean Plate Club” this is also used to help manage that. I thought to myself “Wow! She must have some powerful plates because my plates don’t have those kinds of special powers!”

I’m just being funny because I think that what she meant was when she uses a small plate, she tends to serve herself less food. And, while I understand why someone might think this is perfectly acceptable, my diet mentality warning antenna popped up and here’s why.

  • Using small plates could be an indication that you’re trying to control how much you eat.
  • It could be a way to control the types of foods you choose to eat based on size, length, etc.
  • It could also be an indication that you don’t trust yourself around food and need a small a plate to guide you.

On the plus side, I see that using a small plate could give you that pause you may need to check your fullness levels. While I’m 100% in favor of that, be sure that you allow your fullness level guide your next decision and not your clean plate. So, if you clean your small plate and discover that you’re still hungry and want more food, give yourself permission to eat more food! Remember, food restriction has the same negative effects as dieting and usually leads to a binge eating or overeating later.

Why does this matter? It matters because people are sometimes using small plates to tell their bodies to stop eating but they may still be hungry. But, because their plate is clean, they don’t check-in or all allow themselves to eat more because the plate is their fullness meter and not their body. While we are free to use whatever size plate we want, if we ever want to learn to trust and allow our bodies to guide us (which is the focal point of Intuitive Eating), we need to tune-in to our bodies and stop using external things to tell us what our bodies need.

I know what you may be saying to yourself…

“Yeah, but when I use a big plate I overeat and feel awful!”
My response: I get it, but if you keep allowing and tuning in, this will dissipate over time. Patience in the process is the answer here.

“I don’t want to overeat because I’m afraid I’ll get fat.”
My response: If you continue to believe that thinner is better or being thinner is healthier, you’ll unlikely ever find food freedom.

“I have a hard time honoring my fullness and need the small plate or _______ to guide me.”
My response: Take your time and tune-in during and after your plate is empty to assess where your fullness meter is. Let this be your guide, not your plate.

Trust me, I’ve said things like this to myself and have heard the same or similar comments from my clients, so I get it, girlfriend! I’m not judging, I’m trying to help you see this in a new light.

However, the reality is that any time we’re trying to control our food intake with a plate, a timer, a bogus rule, we’re not eating intuitively. Period. If you want to truly be free from food obsession and/or restriction, weight cycling (yo-yo dieting) (even though you’re not stepping on the scale) you’ll need to learn to tap into your bodies inherent inner wisdom. With that, you can relearn to trust your body so it can tell you what it needs, how much it needs, and when it needs it. Basically, you’ll be relearning what dieting/restricting stole from you for all those years!!

Getting in touch with your hunger and honoring your fullness is one of the most fundamental concepts of Intuitive Eating. Believe me, because I’ve done it myself, trying to control your food in any way will never allow you to fully embrace Intuitive Eating. However, allowing all foods (unless there is a sensitivity or allergy to them) and tuning in to your natural bodies cues will.

So, use whatever size plate you want bearing in mind what I said. When you learn how to tune-in to your body instead of using your plate to tell you when you’re full, you’re flexing that trust muscle which makes food freedom possible.

What external distractions are you using to control what and how much you’re eating?

Discovering Happiness Despite Weight Gain

This article was originally published here but has been updated to remove references to weight and size as they are often triggering. Be sure to read the article update at the end.Weight

My story is definitely not the typical before and after weight loss tale, and that’s okay. It’s the story of how finding peace with my food and my body gave me the freedom that being a size X never did or never will.

If you are considering going on another diet because you’re unhappy with your weight, this article is for you.

Two years ago, I had a rude awakening. After finding and maintaining my small size X body and remaining at that weight for over two years, I began to gain weight very quickly. I had struggled with food and body image for 30+ years, but when I became a vegetarian three years earlier, I thought I had found “the” answer to controlling my weight.

I was no stranger to yo-yo dieting. In fact, I had dieted for a good part of my life. You know the routine. Losing weight and then gaining it all back again (usually plus more). It’s a confidence-crushing cycle that many of us have become accustomed to doing.

What made this weight gain different from all the others was that I was now a Certified Holistic Health Coach and the way I looked was important for my job…or so I thought. I remember thinking to myself “How will my clients see me as healthy if I’m not thin?” and “How will my clients take advice from me about eating if I cannot stop eating myself?” These thoughts consumed me and often made me feel ashamed and confused.

What no one knew is that the reason I had gained the weight was because I suffered with a serious bout of depression. I diligently took herbal remedies and tried doing more of the things that provided some relief like yoga and meditation, but they were not helping enough to make a difference in my day-to-day life. After suffering for nearly a year, I decided to go on anti-depressant medication. For those of you who aren’t aware of this, anti-depressant medications (specifically SSRI (selective serotonin reuptake inhibitor) drugs) are notorious for weight gain. As hard as I tried to control this with a nutritious diet and exercise, I was not able to escape these side effects. So, while I crawled out of my depressive state, my appetite became ravenous and my waistline grew and grew until I was no longer able to fit into any of my clothes. It was a very emotional time in my life.

I chose not to weigh myself because I knew the number would likely upset me, but I had a really good idea of how much based on the size of the clothing I was not fitting in to. Aside from the emotional side to this, there was a physical piece too. To have your body change so dramatically is not easy, especially in just a few short months. I felt sluggish, tired and uncomfortable often. I remember feeling like I was carrying big heavy sand bags on my back. The heavier I got, the heavier the sand bags felt. It was emotionally and spiritually debilitating at times. The most frightening part was that I didn’t see an end in sight because I was like a bottomless pit and could not stop eating.

On an emotional level, my confidence was shot, my self-esteem had plummeted, and I was more embarrassed and uncomfortable than I had ever been about my body.

Once I began to come out of the depressive fog I was in, I was determined to heal my body. I knew that I couldn’t tolerate going on a diet to lose the weight, but I didn’t know what else to do. By sheer luck, I stumbled on the book Intuitive Eating by Evelyn Tribole & Elyse Resch. Reading this book was like a breath of fresh air! Once I began living this “no-diet” approach to life, I began to feel more hopeful for the first time in months. Within a few months of practicing Intuitive Eating, my life began to transform in ways I never thought imaginable.

I want to be clear that my life didn’t transform because I lost weight. My life transformed because my perception of how I viewed a “healthy” body changed.

This is how I redefined health for myself:
I didn’t have to be thin to be healthy.
I didn’t have to be thin to be fit.
I could develop a healthy relationship with food regardless of how many years I’d struggled.
I can love my body unconditionally.
Feeling sluggish and uncomfortable was only short term.
I can listen to my body and honor its needs on a physical and emotional level.
I am an amazingly strong woman and my experience only intensified that.
I can inspire others regardless of my weight.

Dieting will never improve your relationship with food and body the way practicing self-love and self-compassion will. Practicing Intuitive Eating and taking control of my depression were instrumental in giving me back my life after feeling so out of control with food for so many years. This former size X, now size X go-getter, is happier and has a healthier relationship with food than she ever thought possible. I eat nutritious foods; I’m healthy by medical standards; I don’t deprive or restrict myself from eating foods that I enjoy; I acknowledge daily that I’m more than my weight; and love to move my body in ways that I enjoy without being militant about it. I have found true food and body freedom and I’m so grateful!

UPDATE: April 20, 2017 – I’m happy to report that my depression is now being managed well without medication, I’ve been a Certified Intuitive Eating Counselor for over two years, and am living a satisfying and happy life.

HELP…this clutter is making me want to binge!

clutter

Day 1 – Three bags

cleaning up clutter

Day 2 – Six bags in SUV ready for donation

 

 

 

 

 

 

The above pictures capture the six (6) bags of clutter I cleared from my spare closet, sweater shelves, bedroom closet and laundry room this week. I was getting tired of looking at the overflowing shelves in my bedroom, the dusty clothes on the shelf in my laundry room and having stuff spill out of my office closet whenever I opened the door! Every time I did laundry and tried to put the clothes back on the shelves, I had to strategically move the other clothes because there was nowhere to put them all! A girl can only tolerate so much! So, I took a few hours over a span of two days and purged!

During all of this, I was thinking that this project might help me stop feeling like I wanted to move to a bigger house with more closet space. I was reminded of the words I often say to my clients in the most loving way, “If you cannot find happiness at your current weight, you will not find happiness when you lose weight.” We need to find happiness and satisfaction where we are, not when ________ happens or when we lose _____ pounds. I knew in my heart that rather than continuing to complain, I could do my part to maximize our space by purging all the crap that wasn’t serving me anymore.

I’ve never been a fan of clutter and I’ve done massive purges before, but somehow, I still had stuff lingering in my house. Ugh, I’m sure you can all relate. Well, this week I decided to turn my frustration into action and do something about it. That action resulted in packing six (6) bags of sweaters, old dresses, belts, shoes, and workout clothes for the needy. All the items are in great condition but for one reason or another (style, fit, color, etc), they no longer serve me.

This all started last week when I asked the women in my Facebook group if having clutter in their lives affected their eating. The answer was a resounding YES!! Some even said that clutter makes them binge!! Thanks to my ongoing internal work and practicing Intuitive Eating all these years, this wasn’t affecting my eating but it was affecting my mood, my energy levels, and some other areas of my life that I wasn’t even aware of until now. These are some of the realizations I had once I decided to let go of this stuff.

Holding on to things that no longer serve me is like an anchor.

These anchors weigh me down.

These anchors make me feel like I’m stuck.

These anchors don’t allow me to make room for the new things the universe is trying to teach or show me.

These anchors make me realize that there is still some shame around what was and what no longer is.

These anchors don’t allow me to truly express who I am today but express who I was years ago.

I now see that even though I thought I had released many of these things on an emotional level, until I released them on a physical level, the circle of healing was incomplete.

These anchors also reminded me that if I cannot be happy and content where I am than I won’t be happy anywhere.

These anchors helped me to see the importance of periodically assessing our lives to see what is and what isn’t serving us anymore.

So, now it’s your turn. If you have clutter in your life, how does it make you feel?

Here are some other reflective questions to ask yourself that may help you tap into those emotions.

Do you think you have things in your space (dwelling, office, car, etc.) that need purging?

Do you think that holding on to some of these things may be stunting your growth?

What do some of these things that you’re holding on to symbolize or represent?

What can you do today to minimize clutter and disarray in your space?

How do you think you’ll feel once your space is free of clutter?

If you choose to donate clothing, etc, who might benefit your generosity?

Feel free to leave a comment if this blog inspired you to take some action and release some of the things that are no longer serving you. I cannot tell you how much lighter, freer, and peaceful I feel now that this stuff has been released from my life.

Want more support? Join my online Facebook group the Diet-Free Sisterhood for daily inspiration, connection with other like-minded women, and giggles.

What is ‘gentle nutrition’ anyway?

A common misconception that people often have when they hear about Intuitive Eating is that intuitive eaters don’t need to take nutrition into account. When I hear people saying this kind of thing, it always sendsGentle nutrition a chill up my spine because it couldn’t be further from the truth. In fact, one of the principles of Intuitive Eating is to “honor your health with gentle nutrition”. This is how the book Intuitive Eating by Evelyn Tribole, MS, RD and Elyse Resch, MS, RD describe principle 10:

“Make food choices that honor your health and taste buds while making you feel well. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what we eat consistently over time that matters — progress not perfection is what counts.”

I really like this explanation, but I want to add something to it that has really helped me to understand this principle even more. To me, gentle nutrition also includes not going to extremes with our food. So, for example, going to an extreme to me would be to never eat any food that contains refined sugar like cookies, cakes or any other dessert. Or, to insist on maintaining a gluten-free diet simply because you read that living a gluten-free lifestyle is “better” for your health. I literally cringe when I hear people speaking in such black and white terms.

People that try to maintain lifestyles as described aren’t usually able to maintain them for the long-term because they are restrictive. Since I know first-hand the dangers of being restrictive with my food, I never recommend restricting any foods in our diets unless we have a food sensitivity or food allergy that could cause us harm.

Just because Intuitive Eating gives us the freedom to eat any food that makes us feel good (no bloating, lethargy, stomach upset, etc.) when we are physically hungry (or sometimes just because we want a particular food), this doesn’t mean that we are expected to ignore the benefits of basic nutrition. So, for example, when people ask me what I’d recommend eating, in addition to advising them to eat foods that make their bodies feel good, I also suggest that they strive to eat lots of fresh, whole foods (including whole grains), lots of fruits and vegetables (organic whenever possible), quality animal protein (grass fed whenever possible), healthy fats, and carbohydrates in a way that feels good for their bodies.

Now, that doesn’t mean that we can’t have a delicious dessert on occasion or when we just want it for the fun of it! It simply means that we don’t get hung up on it worry and ourselves sick for days.

So, yes, nutrition is absolutely a part of the Intuitive Eating equation, but the key is that it’s ‘gentle’ and not ‘forced’ or intended for us to feel guilty or morally inept just because we’re not eating ‘perfectly’ all the time. It’s about balance and learning to listen to what our bodies need without judgement.

I will add that this is the last principle in the Intuitive Eating book for a reason. When any of us begin our Intuitive Eating journey, gentle nutrition isn’t always forefront in our minds. One of the reasons for this is because we need to make up for all the time (And, in my case it was years!) of food deprivation. So, in the beginning, many will eat the foods that they’d been restricting for a long time simply because they can now. While this isn’t always the case, our bodies and minds eventually do settle in and start to believe that we mean business this time and aren’t going to pull the plug on this whole ‘unconditional permission to eat’ concept. Once that trust is regained, most generally do begin to desire more nutritious foods as opposed to more highly processed or sugar-laden foods. This is part of the process and needs to happen. My own personal experience has shown me that this stage is only temporary. The important thing to remember is that we need to allow this to happen organically without trying to control the outcome by restricting again.

Support is often encouraged when starting a new adventure, and that includes starting an Intuitive Eating journey. It can be unsettling and even intimidating to be boundary-less with food especially after years of rigid dieting. I nearly gave up many times when first starting out in my Intuitive Eating journey because I was so uncomfortable. I didn’t want to give up so I found a professional who could help me, and I’m so glad that I did! Getting that support was vital to my success and helped me to enjoy the process so much more and also significantly reduced my worrying. If given the opportunity, practicing Intuitive Eating can change your life. I know it changed mine and I’m so thankful that I stuck with it because my life is so much better now than it ever was when I was dieting.

You Cannot See the Color of Your Eyes

First of all HAPPY NEW YEAR, lovelies!!goals

It’s a new year and I’m seeing a lot of people posting their 2017 resolutions and /or goals for the year. I’ve also noticed some beating themselves up for not following through already! Ugh!

While I’m a firm believer that setting goals is important, I think it’s equally important that we realize that it takes time to build ourselves up to meeting these goals. So, my suggestion is to take realistic actions to see these goals come to fruition. So, if your goal is become more fit in 2017, but you’re not fit right now or don’t have a consistent exercise regime currently in place, formulate actionable steps to make that happen. For example, instead of taking the elevator at work, take the steps more often. If you belong to a gym and want to get to the weight room or group classes more often, put your clothes in your car so you can get to the gym right before/from work, etc. Simple shifts like this are what will make your goals become a reality.

If you’ve tried these suggestions before and still have not had any luck achieving your goal and they’re still important to you, I urge you to look at the reasons why. Based on my personal experience and my time with clients is that even though they know what would help them achieve their goals, they cannot get out of their own way. In other words, they’re stuck in their old sh*t or old story! They want change but something in themselves is holding them back from moving forward.

I’m no stranger to this because I’ve been there before and know the myriad of ways that I would say one thing and do another.

I get it.

I understand the pattern and the frustration.

I empathize with the negative emotions this kind of behavior conjures up.

I remember how easy and often I would beat myself up when I would continually and yet unknowingly self-sabotage myself.

I now know that my self-sabotaging behaviors were just trying to protect me from my underlying beliefs that I WASN’T ENOUGH…strong ENOUGH, resourceful ENOUGH, perfect ENOUGH.

I NOT ENOUGHED myself into inaction.

I cringe when I think of all the time I spent trying to do it all alone.

I got tired enough of living my life in so much discord, so I got help.

Are you tired enough of living your life in pain, with frustration, and not achieving your goals?

If you are, read on.

If not, don’t waste your time because you’re not ready to receive what I have to say.

One of my mentors often says, “We cannot see the color of our own eyes.”

She is so right. It’s not possible for us to see all the ways in which we are limiting ourselves and getting in our own way! No, we cannot take a selfie on our own BS. It’s just not possible. We need someone to help us identify, in a loving and compassionate way, the places in our lives where we’re putting up road blocks so that we can consciously and bravely move them out of our way.

I have identified the six primary road blocks that used to trip me up and often do the same for my clients. This is not to say that I’m 100% free of these behaviors now, but I’m able to recognize them and have kick ass tools in my toolbox to help me overcome them so I can keep moving forward instead of staying stuck and dissatisified.

They are:

  • Not Enoughness
  • Emotional Triggers
  • Perfectionism
  • Comparisonitis
  • Self-sabotage
  • Forgiveness

If any of these areas speak to you, I feel you! Remember, I used to be a slave to this kind of stuff and know how debilitating it can be. Freeing myself from that place took a lot of introspection, guidance from grounded professionals, lots and lots of courage, and learning how to be compassionate and forgiving with myself.

My Going Beneath the Surface: A Masterclass to Claim Your Enoughness is an intensive, loving and all-encompassing masterclass to help you finally claim that you are enough as you are. I taught this class in the fall and the women raved about how their lives changed and how much more aware they were in discerning their own NOT ENOUGH BS.

This master class will give you the tools, tips and awareness you need to move forward in your relationship with yourself which will have a profound impact on your relationship with food and body. No, it will not solve all your problems, but it will give you a great jump start on making significant transformations in your life. 

Early Bird pricing of *only* $227 is valid through 1/9/17. Regular price is $297. The masterclass experience begins on 1/16/17. To ensure that everyone has the proper attention, SEATING IS LIMITED. For all the details, click here.

Why I Don’t Call Myself a Weight Loss Coach

With affection I call myself a *Diet Bullshit Slayer* because I love to help women see that their “enoughness” is not tied to a number on the scale or by the shape or size of their body.weight loss

My goal as a coach is to help you find your natural weight without the use of diets, detoxes, restricting food, or exercising solely to achieve weight loss.

Instead I focus on achieving metabolic balance, finding foods that make you feel great in your body, learning to love yourself no matter where you are on the scale, and learning to speak to yourself in with kindness instead of with words that are self-loathing.

I believe strongly that our bodies already have all they need to be well but we need to learn to listen to them. This is a skill that dieting has robbed many women of but I can help you tune-in to that voice again.

I focus on empowering my clients by giving them tools to love themselves more (independent of weight), feel their feelings more without trying to self-soothe with food (or emotionally eat), learning to listen to their intuition, acknowledging their “enoughness”, building confidence, shutting down the BS ideas what makes a woman beautiful.

If you’re looking for a more intuitive, less restrictive and more fulfilling way of living your life with food and your body, I’m the one who can make this happen for you.

I can help you make 2017 your year for self-discovery beyond your wildest dreams. Let’s talk and see if we’re a good match. Schedule your complimentary Appetizer Session by clicking here.

 

Is Your Fat to Blame for Your Health Issues?

Let’s talk about wanting to lose weight because you believe your body is reacting to its excess weight. You all know by now that I don’t feel dieting is the way to arrive at your natural weight. Dieting is actually more is fat to blame for bad healthharmful to your body and causes weight gain in the long run among many other things.
I understand that most people associate common issues like joint pain, elevated blood pressure, elevated cholesterol, acne, foot issues, GI issues, etc. with excess weight. I want to be clear that while weight may be a contributing factor, it isn’t always the cause of these issues. I realize this goes against what 99% of the medical professionals will tell you, but there is groundbreaking evidence to refute this in the two books Health At Every Size and Body Respect. I highlighted both these books in my online course Emotional Freedom from Food
There are plenty of people who are considered to be at a healthy weight based on the BMI that struggle with many of the issues I listed above. Thin doesn’t always equal good health (or less joint pain). This is a myth.
If you’re struggling with health issues and believe that your weight is to blame, I want you to consider the following before you think that weight loss is going to cure all that ails your body.

  • Gluten – Gluten is inflammatory and has been known to cause joint pain and inflammation in the body if your body has a sensitivity to it.
  • Grains – Very similar to gluten, grains also cause an inflammatory response for people that are sensitive to it.
  • Night shade veggies (tomatoes, eggplant, potatoes, etc) – These veggies also cause inflammation for those who are sensitive to them.
  • Anti-inflammatory diets rich in omega 3s have been known to reduce the body’s overall inflammation levels.
  • Try glucosamine to help naturally reduce inflammation.
  • Engage in low impact movement such as swimming, yoga, walking instead of running or other exercises that are tough on the joints.
  • Try alternative healing modalities like acupuncture and Reiki that help to move the energy (or Chi) in your body leading to better overall health.
  • Practice meditation daily to help reduce stress which benefits your whole body. Stress causes joint pain and stiffness in the body.
  • Journal, get support, pray, seek balance and engage in massive amounts of self-care.

Remember that a huge piece in understanding Intuitive Eating is learning how the foods you’re eating make your body feel. Some of this may be felt immediately after eating foods, but some may be more subtle in the form of inflammation, moods, breakouts, etc.

Discerning which foods work for your individual body is key to feeling your best. Reducing stress is essential for overall heath and needs to be looked at carefully whenever symptoms or illness are present.

Self-care including movement that feels good for your body, reducing stress wherever possible, consistency, support and patience are your answers for arriving at a healthy weight. Diets provide temporary fixes and ultimately make you gain weight in the long-run causing more distress in your life.

Fabulous Diet-Free Holiday Tips

The holidays can be a joyous time. However for people that have been struggling all year with their weight and to feel good in their body’s, it poses some anxiety. For many, the holidays are filled with stress about spending too much time with “challenging” family members, eating excessive amounts of food, and insecurities about putting on weight. Of course, there is also the stress about money! I so get this because I used to stress to the max about these things, too. I’m happy to say that I don’t anymore and I’m going to give you some tips so you don’t have to either.diet-free for the holidays

Tips to thrive during the holidays:

1. Send love. I don’t know any family that doesn’t have at least one “challenging” family member. You know the one who points out in a room full of other family members and friends that you’ve gained weight. Remember your secret weapon when dealing with these people is always love. So, instead of diving into the nearest chocolate cake because you’re feeling embarrassed, ashamed and angry, pause before “defending” yourself and then send them love. Believe it or not, they think they’re helping you by pointing out what you likely already know. Sending love can diffuse negative emotions within seconds.

 

2. Stop controlling. Instead of trying to control your food, give yourself permission. I know it sounds crazy, but restricting is what is making you want the food even more. When we think that something is off limits, this intensifies our desire to have it. So, stop with the rules and restricting. There are no prizes given out at the end of the year for how often you restricted food only to binge later! Also, understand that 99% of the population overeats during the holidays, so know that you’re not alone. That’s not an excuse, but it’s important to understand this so you don’t feel isolated.

 

3. Focus on the insides. If you have gained weight this year or since you last saw your family, understand that your awesomeness, authenticity and lovely personality are not defined by your weight. In fact, this is true for everyone. So rather than focusing on how much weight a person lost or gained since you last saw them, instead focus on how much you’ve missed them, how good they make you feel when you’re around them, and being mindful about your time together so you can intensify your experience.

I hope that these tips help to ease some of the stress you may be feeling about the holidays. If you need more support and tips like this, hop on over to my Facebook group Intuitive Eating & Body Loving Rockstars.

How To Thrive During the Holidays

How are you feeling about your food these days? I hope that you’re feeling grounded, confident and worry-free about it. However, if you’re like most of the population, you might be worried about all the cookies you’ve been scoffing down, concerned because you keep overeating, and wondering how you’re going to lose the holiday weight once January 1 rolls around. Holidays

I hope that you’re one of the “enlightened” ones who has discovered Intuitive Eating and that those types of worries are a thing of the past. However, if you have recently discovered Intuitive Eating or have been practicing it for some time but are still struggling, you may be rattled by all the holiday food chaos.

You know what I mean. You’re trying honor your fullness but most of the time you don’t. Or, you’ve given yourself permission to eat what you want but still feel guilty (sometimes overwhelming guilty) afterwards. Or, you’re still weighing yourself and telling yourself that you’re not hung up on the number but you really are.

Wherever you are, I get it. As the expression goes, “Been there, done that!“.

If you’re practicing Intuitive Eating but still struggling with the “basics”, the holidays can be a very vulnerable time for you. Let’s face it, during the holidays there is an EXCESS of diet-talk and body bashing going on. Many mainstream dieters (even though they’d swear they’re not dieting) will be expressing their anxiety about their expanding waistlines, how they’ve had little time to exercise because of their hectic schedules, and how they plan to change all of that come January 1. Trust me I know because I hear it daily at my gym!

What I’m going to tell you is always important, but it’s even more so during this time of year. My advice is to STAY IN YOUR OWN LANE. Since many people are so food and weight obsessed, especially during the holidays, don’t be surprised if you feel tempted to go into someone else’s “dieting” lane. Let’s face it, Intuitive Eating is not exactly mainstream based on what the general population is doing. Many scoff when they hear about it, but don’t let that discourage you. The fact is that practicing Intuitive Eating is the only way to develop a balanced relationship with food and body. It’s not easy in the beginning, but if you stick with it, you will eventually discover the freedom that you’d been searching for when you were dieting. Dieting will never give you the ease and flow that you’ve craved but Intuitive Eating will.

So instead of getting whisked away and being tempted to go into someone else’s lane because you think that they have the “answer”, think again. One of the best decisions you ever made was giving up dieting and practicing Intuitive Eating. So, STAY IN YOUR OWN LANE and let them live their lives in their lane and you live your life in your lane. If your goal is to develop a balanced relationship with food and body, Intuitive Eating is the only way. 

If you’ve been curious about Intuitive Eating and need help getting started, or have been trying to practice it on your own but not experiencing the freedom I’m describing, consider enrolling in my self-paced online course “Emotional Freedom from Food”. This course has gotten rave reviews and would make a great holiday gift for yourself or someone you love who is caught up in dieting and body dissatisfaction. The DailyOM offers flexible pricing for this course so you can pay as little as $10 for four content modules.

Eating Past Fullness?

One of my clients asked me today if I used to eat past fullness often. After nearly falling off my chair, I said “Um, yes!”. The truth is that I used to eat past fullness often. In fact, back in those days, being overly full eating past fullness(like stuffed sausage full) was an every day occurrence.

  • It didn’t matter to me that I was physically uncomfortable from eating so much.
  • It didn’t matter that my clothes were pinching my waste and causing me genuine pain and discomfort.
  • It didn’t matter that I knew how crappy I would feel if I continued.
  • All that mattered was that I had food left on my plate and that meant that I had a “right” to eat it.

Yep, I had a serious case of Clean Plate Syndrome for sure!

Learning to honor our fullness takes time and practice. And, guess what, even when you’re practicing intuitive eating, there will still be times when you will eat past fullness. That’s expected and not something that you need to worry about. While it’s difficult to give you a percentage or an exact number of times per week, I would say that if you’re eating past fullness more than a few days a week, I’d start paying closer attention.

When I say pay closer attention I’m suggesting you consider the following:

  • Are you waiting too long before you eat causing you to feel overly hungry when you do eatwhich may be causing you to scarf down your food?
  • Are you eating foods that you’d previously restricted? If so, that very often leads to overeating once you’ve allowed yourself those food(s) again.
  • Could you be eating past fullness because it’s a habit and experiencing less fullness makes you feel uncomfortable?
  • Do you also struggle with Clean Plate Syndrome and have a hard time leaving food on your plate because of all the starving kids in _____________?
  • Are you eating past fullness because it makes you feel safe and secure?

Keep in mind that if you’re new to intuitive eating you will often (if not always) eat past fullness. This is expected because you’ve likely been depriving yourself of food. Once you give yourself “unconditional permission to eat” many people go to town and stuff themselves for a while. Not everyone does this, but many do. I know that I did. It usually wears off and before you know it, you’re eating without conditions but to fullness which is ideal.

The other piece that people often forget is that just because we have unconditional permission to eat, not all foods will agree with our bodies. Part of this intuitive eating process is learning what foods feel good in your body and which foods don’t. So, especially in the beginning, treat this like an experiment. Explore different foods without judgment and be aware of how they make you feel after you eat them. Some questions to consider:

  • Do you feel nourished after you eat them?
  • Do they cause any digestive issues (bloating, gas, etc.)
  • Do you feel weighed down and/or sluggish?
  • Did you feel satiated after eating?
  • Does the food make you feel anxious or change your mood in any way?

As I’ve often said, intuitive eating is more than just a “hunger/fullness” diet. It’s about tuning in to our bodies so we’ll know what foods make us feel our best. That may or may not include eating all foods, but the only way to find out is to first give yourself permission to try them all without all the previous restrictions/rules/guilt.

Do you feel that you’re eating past fullness more often than you’d like or are comfortable with?