"Can I Trust My Cravings if All I Want is Junk Food?

The "Cake Doesn't Count" Podcast

#Fitness #Alternative Health #Bodyacceptance #Intuitiveeating #Jenn Hand #Diet #Health and Well-Being #Binge #Bodypositive #Over

29:53

Steve Preston is the CEO of Goodwill Industries. Though Goodwill is known for big stores where people can donate clothes and buy them secondhand, those stores are just the first level of what Goodwill Industries are about. Those stores fund an international organization that provides job training, employment placement services and other community-based programs for people who face barriers in their employment. Steve joins Jay to discuss the ways Goodwill Industries support veterans and individuals who lack job experience, an education, or face employment challenges, such as those people who are formerly incarcerated. Today's episode was produced by Tani Levitt and Mijon Zulu. To check out more episodes or to learn more about the show, you can visit our website Allaboutchangepodcast.com. If you like our show, spread the word, tell a friend or family member, or leave us a review on your favorite podcasting app. We really appreciate it. All About Change is produced by the Ruderman Family Foundation. Episode Chapters 0:00 intro 1:02 The Goodwill you don’t know 4:33 The troubling reality of work reintegration for formerly incarcerated folks 10:00 How Steve brings his public-sector experience to Goodwill 11:17 Goodwill’s employment centers 15:51 The interplay between Goodwill’s national and local arms 24:07 The case for minimizing recidivism becoming a cross-party cause 27:05 Goodbye For video episodes, watch on www.youtube.com/@therudermanfamilyfoundation Stay in touch: X: @JayRuderman | @RudermanFdn LinkedIn: Jay Ruderman | Ruderman Family Foundation Instagram: All About Change Podcast | Ruderman Family Foundation To learn more about the podcast, visit https://allaboutchangepodcast.com/ Looking for more insights into the world of activism? Be sure to check out Jay’s brand new book, Find Your Fight , in which Jay teaches the next generation of activists and advocates how to step up and bring about lasting change. You can find Find Your Fight wherever you buy your books, and you can learn more about it at ⁠⁠⁠www.jayruderman.com⁠⁠⁠ .…

3 years ago 16:30

MP3•Episode home

In the world of intuitive eating, we're told to "just listen to your body" and eat according to that.

But what if all your body wants is junk food?

What are you supposed to do then?

Enter today's podcast where I'm answering this question in depth.

"Can I Trust My Cravings if All I Want is Junk Food?" Answers below!

Next time you think "can I trust my cravings", let me know which one in the comments will help YOU the most!

On a personal note...

I haven't recorded a podcast in a while.

To be honest, I've been in sort of a rut.

All my social media was hacked and it got me super down about my work.

(All of the Instagram and Facebook posts I've done over the years--gone in an instant).

Even though I'm not a huge social media fan, it did make me feel more connected to my community (aka you)

Since it's been gone, I've had a hard time getting inspired.

But I'm back now 😉

If you do read my blog or listen to my podcast, email me (info@jennhand.com) and let me know what you'd like to hear more of.

CONNECTION is one major reason I began this work and connecting with my readers & listeners is what keeps me inspired. ♥️

Know that I read and respond to each email, so you are always welcome to 1) say hi, 2) give suggestions, or 3) say anything else. 😉

PS--the Food Freedom Toolkit will be taken down at the end of the month. I'm "cleaning house" with my offerings, so if you do want the After-Binge Toolkit, Let Go of the Scale Challenge or Body Love Meditation, grab it while it's still up!

115 episodes

"Can I Trust My Cravings if All I Want is Junk Food?

The "Cake Doesn't Count" Podcast

18 subscribers

published 3 years ago

MP3•Episode home

In the world of intuitive eating, we're told to "just listen to your body" and eat according to that.

But what if all your body wants is junk food?

What are you supposed to do then?

Enter today's podcast where I'm answering this question in depth.

"Can I Trust My Cravings if All I Want is Junk Food?" Answers below!

Next time you think "can I trust my cravings", let me know which one in the comments will help YOU the most!

On a personal note...

I haven't recorded a podcast in a while.

To be honest, I've been in sort of a rut.

All my social media was hacked and it got me super down about my work.

(All of the Instagram and Facebook posts I've done over the years--gone in an instant).

Even though I'm not a huge social media fan, it did make me feel more connected to my community (aka you)

Since it's been gone, I've had a hard time getting inspired.

But I'm back now 😉

If you do read my blog or listen to my podcast, email me (info@jennhand.com) and let me know what you'd like to hear more of.

CONNECTION is one major reason I began this work and connecting with my readers & listeners is what keeps me inspired. ♥️

Know that I read and respond to each email, so you are always welcome to 1) say hi, 2) give suggestions, or 3) say anything else. 😉

115 episodes

#Fitness #Alternative Health #Bodyacceptance #Intuitiveeating #Jenn Hand #Diet #Health and Well-Being #Binge #Bodypositive #Over

All episodes

The "Cake Doesn't Count" Podcast

1
When You Feel Desperate for Weight Loss--5 Tips to Help 17:52

1 year ago17:52

17:52

Oftentimes on the intuitive eating path, we can get stuck in the old "but I need to lose weight NOW" mindset. When things don't happen fast enough or progress is slow, it can be hard to not get tempted to diet. How do you balance the desire for weight loss with intuitive eating? 5 tips to help!

The "Cake Doesn't Count" Podcast

1
Using the Diet Pendulum to Help You in Food Choices, Exercise and Life 14:02

1 year ago14:02

14:02

I often talk about the diet pendulum around dieting and bingeing. But it can be a powerful metaphor to help you navigate life!

The "Cake Doesn't Count" Podcast

1
Missing Food as a Way to Soothe Yourself 12:43

2 years ago12:43

12:43

I used to ache for what food did for me--take away my pain, soothe my heartbreak and comfort my inner emptiness. How do we move forward on this path and deal with the "hard" stuff when we miss what food does for us? Tune in today to find out!

The "Cake Doesn't Count" Podcast

1
How to Roll with the Punches Around Food 13:14

2 years ago13:14

13:14

If you get flustered when something unexpected steamrolls through your day, listen in for 4 tips to help!

The "Cake Doesn't Count" Podcast

1
"I'm a Daily Failure at Proper Eating" (3 Tips to Reframe and Help!) 16:20

2 years ago16:20

16:20

If you feel like you "fail" daily at eating healthy, check out the podcast for tips to help!

The "Cake Doesn't Count" Podcast

1
"Can I trust my body to ask for what it needs?" 14:49

2 years ago14:49

14:49

In the world of dieting and what we "should" eat, it gets confusing to know when (or if!) you can trust your body. Explore 3 tips to help you know how to REALLY trust what your body says!

The "Cake Doesn't Count" Podcast

1
30 Tips to Stop Overeating from a Holistic Nutritionist 17:22

2 years ago17:22

17:22

Here are my favorite tips from 9+ years working with women to end bingeing!

The "Cake Doesn't Count" Podcast

1
Struggle with how your body used to look? 21:29

2 years ago21:29

21:29

I got a really good question via email last week that I wanted to answer on the podcast! Here is what she wrote: I found your podcast a few months ago and love it. I’m writing for two reasons. The first, lately I have been struggling with how I used to look and how I look now. I’m in a bigger body than I had been three years ago and am in the biggest body to date. I struggle to accept this new body while I move around in the world. There seems to be a direct link hardwired in my brain. Bigger body-> not good enough-> you won’t find a partner -> I won’t get to have the family I’ve always wanted -> so sad -> seek comfort in food -> repeat. This is something I work through with many of my coaching clients and something I deeply struggled with. You'll find four tips/tools on today's podcast!…

The "Cake Doesn't Count" Podcast

1
Holistic Weight Loss: What It Is and How It Works 21:25

2 years ago21:25

21:25

Written by Jenn Hand , Holistic Nutritionist, Board Certified Health Coach, NBC-HWC Is Holistic Weight Loss for You? One of the reasons we end up getting stuck in the dieting cycle is because we want to lose weight. We don’t like our body size, we desperately want to control our food, or we have to lose weight for health reasons and we do what we’ve always done– try to achieve the goal through a diet. But the paradox is that the more we try to lose weight and control our food, the more it eludes us. Enter holistic weight loss! Table of Contents What Is Holistic Weight Loss? A New Way to View Weight How Does It Work? The Four-Pronged Approach to Holistic Weight Loss How Long Does It Take? Is There a Holistic Weight Loss Diet Plan? What Is It Like to Work with a Holistic Weight Loss Coach? What's It Like in Real Life? Next Steps Prefer to listen to the podcast? Check it out here: What Is Holistic Weight Loss? There is a delicate balance between weight loss and food freedom. Many of us come to think of these two things as either/or. We either go on a diet and lose the weight OR we stay stuck at our current weight but have freedom. What if there is a way to have both? I believe our bodies want to be at a weight that is comfortable for our frame. That may be different than what we THINK our size should be. What If There Was a New Way to View Weight? A way that was holistic and nourishing rather than depriving and punishing. The old way of weight loss is one of deprivation, cutting out and willpower. The new way of weight loss is a holistic mind-body-soul approach that’s nourishing and compassionate. Holistic weight loss is a four-pronged approach and a completely new way of looking at weight. It’s physical, mental, emotional and spiritual. Because we need to take into account ALL of ourselves if we want to be in alignment to restore our body’s natural state. It’s a restoration, a re-balancing, a releasing of what no longer serves you. THAT’S the way to lasting, sustainable weight loss. The best part? You can have both: freedom AND weight re-balancing! 🍓 Related Post: Why Your Natural Weight Isn't What You Think It Is -> How Does Holistic Weight Loss Work? Not everyone is ready to approach weight from this space. Sometimes we need to first focus on getting out of the extremes of dieting and bingeing, rather than bringing weight into the conversation. And that’s okay. I believe in honoring where we are in the journey. After 9 years of experience in this industry, I’ve worked with all different kinds of women. In some coaching sessions, we don’t talk much about food (we talk about emotions, boundaries, habits, stuck points, perfectionism, people-pleasing, self-care and 100 other things!) In other sessions, we talk a lot about food. It depends on where each person is, so holistic weight loss is not for everyone. It works only when we’re ready for it. When we’re open to having deeper conversations around the physical, mental, emotional and spiritual aspects of weight, we are open to looking at weight in a whole new way. The Four-Pronged Approach to Holistic Weight Loss: 1. PHYSICAL: Blood Sugar Comes First Holistic weight loss is a re-balancing of our bodies. We work to find a healthy relationship to carbs and sugar–how much of each do we want/need? When does it feel energizing to have these foods? What would work for us in relation to our desire for freedom vs structure? A part of the physical aspect of weight is the exploration of what/how we are eating, how our choices impact our bodies, and what rhythm of eating energizes the body. It’s important to work on figuring out how much food is “enough.” How do you tap into hunger, fullness, and use the mind and body together to decide what way of eating works best? Experimentation is key. You start eating regularly and often, picking amounts you think are “enough,” and you continually get feedback from your body to refine and change/shift as you move forward. At a retreat I did a few years ago, one of the women asked me, “How do you decide what constitutes a serving?” I explained that at first, I guessed. I would pick something I thought would be “enough." I took half of the piece of chicken, 5 potato wedges and a heaping of salad on my plate. In the beginning, I still ate very much from an “eat less” perspective and learned over time to relax that diet mindset. Then, I’d reassess throughout the meal and after I was done. I asked myself: How did I feel? Was I wanting more? Did it feel like enough? Then I'd rinse and repeat that cycle every time I ate! If you want more foods you deem unhealthy, there can be fear around “what if I eat this way forever?” It’s a valid fear, as we can be afraid if we allow foods that aren’t “healthy,” we’ll never lose weight. But it’s a process of using the mind AND the body to make food choices–you’re never static, and you can always change course as you learn more about what works and doesn’t. As our blood sugar rebalances and our energy evens out, we normalize the rhythms of our bodies. Over time, you learn to refine your food choices with awareness, experimentation and feedback! 2. MENTAL: Why Mindset Is Important A lot of what goes on between our ears doesn’t serve us. We have a lot of rules about “good and bad” foods. From the diet world, we pick up what we “should” eat, what success looks like, and a very critical view of ourselves if we “fail”. It’s important to pay attention to what we’re saying to ourselves. What rules are you following around food? How are they serving you? Are there any rules that would feel supportive if you let them go? How would redefining ‘good’ and ‘bad’ labels around food feel? What else would success look like around eating if you’re not following a diet? These questions can help you explore and work through the mental tapes you have to let go of in order to find a balanced relationship with food. It can also help to reframe weight loss to weight restoration or weight rebalancing. Even still, for me, the term “weight loss” conjures up willpower, deprivation, cutting things out and a lot of effort. But if we ask questions like these instead… What would best support my body in moving back into a place of balance? How would it feel to allow my weight to normalize? What does it look like to nourish my body toward a natural weight? …we can shift it from deprivation to one of support and nourishment as we help our body move back into its optimal size. Our mindset is important in the rebalancing process, as being aware of our critical thoughts and rules can help bring awareness to them so they can change. 3. EMOTIONS: A Big Piece of the Weight Puzzle Lies with Our Feelings Emotions are tied very closely to our relationship with food. Studies show that over 75% of overeating is caused by our emotions . For those of us who’ve battled food, we learn to use food as a coping mechanism. We learn to eat when we’re happy, sad, lonely, stressed, anxious, afraid and everything in between. We eat to soothe pain, to escape the realities of life, to ease the heavy load that as humans, we sometimes carry. A big piece of the puzzle is looking at where you use food emotionally and what you really need instead. Balancing emotional healing with wanting to lose weight is a dance–we learn to hold the two desires of freedom and weight restoration simultaneously. Exploring the world of emotions via journaling, tapping, breathwork, expression and letting go is a huge piece of the weight restoration equation. I often reflected in my journal on questions like these: What person or feeling sent me to the food? What do I not want to feel? Am I afraid of this emotion? How can I move through that fear? What am I hoping this food will do for me? What is it that I really want instead? These types of questions can prompt you to look at addressing the emotion rather than eating over it. As you continue to learn to feel and express and let go of the food as an emotional support, it releases your body (and yourself!) to cope with life rather than turning to food. This is huge in weight rebalancing because, typically, on diets, we never address WHY we are eating. 4. SPIRIT: The Spiritual Perspective Is a Unique One It’s rare that spirituality is talked about in the world of weight loss. To me, it’s the piece of the puzzle that’s often missing, as so much is tied into the spiritual aspect. Our identities can get wrapped up in our “food/weight struggle” as a part of who we are. Who would we be without this issue? What would we do with our time if we weren’t spending energy on this? What would I talk about with people? This was a big one for me. I identified so strongly with my food issues that I was afraid of not having them. Even though they didn’t serve me, they felt familiar and safe. Subconsciously we might hold on to our excess weight because it’s “safe." No one notices us, and we can hide more easily. We may be afraid of sexual attention. There are all kinds of fears are wrapped up in holding on to our weight. Weight can be a protector and a safety barrier. It can also be a pointer to the spiritual aspect! How do we fill the emptiness inside rather than try to use food? I had a deep emptiness inside of me that I filled with food. Once I was aware of this, I worked to learn how to fill that void: how to find peace and contentment and how to feel fulfilled from within. This part of the puzzle is usually the most transformational, as it’s where lasting healing happens on a deep level. How Long Does Holistic Weight Loss Take? My favorite question that I used to ask the woman I worked with whenever she suggested anything: “Well, how long will it take?” I wanted to know EXACTLY how long it would take to lose weight, to stop bingeing, not to eat emotionally, to like my body. But there isn’t a simple answer to this question. For some people, they see changes in a few months. Other people take years. It depends on where you are in your journey. For some people, it makes sense to focus on the “finding freedom” piece of the puzzle. Other people feel more ready to explore weight as a topic very early on. If you’re early on in this, it may make sense to explore holistic weight loss down the road. If you’ve been on this path for a while, you may resonate with it more and be ready. Is There A Holistic “Diet Plan” for Weight Loss? Do you even use a diet plan for holistic weight loss? If you’ve read any of my blogs or listened to the podcast, you know I never prescribe a specific way of eating. 🙂 This is the “old way” of thinking about weight! The new way is to learn what your body needs, how much and when. I typically recommend eating every 3-4 hours as a start. Some women would rather do 3 meals a day, which is great, too. From there, you can change as you get feedback on what most energizes your body, what helps you feel most balanced, and how much structure or permission you need. There is no diet plan. The “plan” is to start at Point A. You're usually eating every 3-4 hours or another starting point that works for you. Then refine from there, bit by bit, as you learn what works and doesn’t. I also usually recommend adding protein every time you eat. This helps to digest your food more slowly and keeps you satiated. What Does It Look Like to Work with a Holistic Weight Loss Coach? I’ve been asked this question many times over the years: Will I lose weight working with you? It’s always a loaded question, as there are so many things that go into releasing weight. Among the things that can affect weight loss are the following: stress hormones life situations relationship to food/exercise metabolism genetics mindset seasons and more! Promises Are a Red Flag I always say if someone DOES promise weight loss, that may be a red flag, as no one can 100% guarantee that! My approach is four-pronged, so we work on ALL aspects that impact weight. I use the physical, mental, emotional, and spiritual pillars to guide me. We start by looking at your food and examining what and how you’re eating. This is done from a curious, compassionate perspective, not the old critical diet space. It’s a Softer, Gentler Approach From the physical, we move into the three deeper prongs of mindset, emotions and spirituality. It depends on where you struggle and what is keeping you stuck. Some people get mired down in “good and bad” and we work on that. Others have health issues and need to lose weight but don’t want to diet. We may also talk about limiting beliefs, self-sabotage, how to approach sugar and carbs, learning to trust your body and everything in between! What Does It Look Like in Real Life? I don’t work with everyone on this exact topic. Much of my work is helping women out of the diet/overeat cycle and breaking free from emotional eating. But one of my favorite stories is about a woman named Lori, who I worked with for about a year. We first began work on getting out of the diet/binge cycle. Her main struggles were: Too many rules — she wasn’t satisfied with what she ate because she had so many “bad” foods Black or white thinking — if she ate anything bad, she would say ‘screw it’ Lack of belief that she could ever lose weight without dieting Struggle with gaining 30 pounds during covid Wanting to lose weight but knowing she couldn’t follow a diet We began working initially on allowing more foods while still feeling like she was eating “healthy.” We did a lot of exploration around mindset and breaking beliefs she had about what she “should” be eating — even when she wasn’t satisfied with only the “healthy” foods. All throughout the process, she was very skeptical of ever losing weight. She originally just wanted to stop dieting and find her “normal.” But then, over time, she realized that deep down, she didn’t feel comfortable in her body. It wasn’t a mindset thing. It was discomfort from gaining a lot of weight during Covid. She didn’t feel like herself in her body. She longed for the days when she could easily move around without pain and discomfort. As we worked together, her food choices began to shift and even out. She began wanting foods that were “healthy." But one issue she had was that as she started to release weight, someone would comment, and she’d freak out and gain it back. This is the emotional/spiritual part I mentioned! before. She had a fear of getting attention if she released weight. We untangled these fears and the beliefs that were keeping her stuck. As we began making serious progress, we looked deeply at her relationship with sugar. She wanted to explore a healthier way to have sugar. So she experimented with allowing AND limiting sugar—how about that for a paradox! She felt like sugar impacted her body in a way that she didn’t like, so she wanted to eat mostly foods that didn’t contain sugar without making this a rule. It was a dance of structure and permission. Over time, she did begin to lose weight. We worked on the stumbling blocks that came up along the way: She got sick She lost her appetite She got that gleeful “yes, you’re not eating a lot, and you’ll lose more weight!” voice stuck in her head She had a fear her body wouldn’t reset back to her comfortable weight Trusting herself long-term was still a big fear She was afraid that somehow she would lose weight but not stay that way Body image issues of “it’s never enough” The more weight she lost, the more she kept wanting to lose Weight is a complicated topic. The diet world will have you believe it’s simple, and YOU are the problem! At the end of our work, she not only lost weight but felt she had the tools to cope with emotions, trust herself around food and understand on a deeper level how weight is a reflection of so many other things! Get the Normal Eater's Newsletter Join 8000+ women who are overcoming overeating, binge eating, and breaking up with dieting forever. Get Jenn’s inspiring and actionable weekly newsletter with the latest posts, podcasts, and tips on how to love your body, find food freedom, and lose weight holistically. Work with an Emotional Eating & Holistic Nutrition Coach Overcome Bingeing and Emotional Eating, and Break Up with Yo-yo Dieting Working with an emotional eating coach and holistic nutritionist can help you get free from the frustrating binge and restrict cycle and stop yo-yo dieting. You don’t have to be obsessed with food or have a million rules around eating to find your natural weight and learn to love your body. Ready to actually see a lasting change and experience true freedom? Click here to schedule a 20-minute introductory coaching call . About the Author: Jenn Hand has been helping women like you become normal eaters since 2015. She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist , Jenn knows how to support you in making real positive changes that last. Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast , or read more of her articles for free on the Food Freedom Blog .…

The "Cake Doesn't Count" Podcast

1
Can't Stop Eating When Something is Tasty? Try These 5 Steps! 17:52

2 years ago17:52

17:52

I received a fantastic question from a blog reader and podcast listener last week: I feel like I am having a hard time stopping when I’m full when I really like the taste of something, and I feel really disappointed when I realize I AM full. How do I stop eating when something is tasty? This is such a great question so I thought I'd answer it on today's podcast! Do you have a question you'd like answered on the podcast or the blog? Submit it here :)…

The "Cake Doesn't Count" Podcast

1
Instead of Planning a Diet or Obsessing, Try This! 8:23

2 years ago8:23

8:23

This is a short and sweet episode to give a quick bit of inspiration!

The "Cake Doesn't Count" Podcast

1
The Binge and Restrict Cycle and How I Overcame It 21:16

2 years ago21:16

21:16

Written by Jenn Hand , Holistic Nutritionist, Board Certified Health Coach, NBC-HWC If you search, "how to stop the binge and restrict cycle", google gives you over 4.4 million entries in just under 4 seconds. That means there is A LOT of information to sort through to understand what would actually help. I've compiled the most useful information, that has helped both me and my clients, in one place for you to help you move forward and know where to focus :) The 3 Main Causes of the Binge and Restrict Cycle 1. Dieting (Not Eating Enough) When we diet, we are restricting calories and typically depriving ourselves of calories, fuel and/or the foods we deem "bad". Our bodies need a certain level of fuel. Even if we are sitting on the couch all day, our body is burning calories to circulate blood, beat our heart, and run all the systems of our bodies. So if we are caught up in the sneaky diet mindset or trying to adhere to a specific plan (or calorie count), it ends up backfiring. Not eating enough typically ends up causing us to overeat. This can happen at night after a day of low-calorie eating or after a few days of "good" eating. Over time, it can lead to spikes of hunger and a ravenous appetite (since our bodies need fuel and we don't give it enough!), and may end up in a binge. The body eventually rebels and wants MORE fuel. When we're not eating enough, it can feel almost impossible to use willpower or discipline, since we are essentially trying to override our body's natural signal for fuel. Dieting in any form is usually one of the main causes of a binge. 2. Psychological Reasons Stress, boredom, anxiety, depression, and hard emotions can all be a trigger to binge. Eating can be a way for us to numb out, distract ourselves and deal with the challenges that life throws at us. Typically, those of us who've struggled with food grew up learning that food was a way to deal with life. We don't learn how to move through difficult feelings, express our wants/needs, and deal with the hardship that life can throw our way. So as adults, this pattern has become ingrained in us. And as we grow, life gets harder. We have more obligations, responsibilities, financial worries. We need to navigate the challenges of relationships, parenting, a career and the ups and downs of life. Food becomes our way out and can create a pattern of bingeing. 3. A Desire for Pleasure Sometimes when we are in the hum drum of life, we lack pleasure. Life becomes one endless to-do list after another, with obligations, responsibilities and chores to finish. Food becomes a way to add pleasure and enjoyment to our lives. This doesn't always end up in a binge, but many people turn to food to add excitement and it can spiral into overeating. Desserts, carbs and sweets add "delight" to the routine elements of raising kids, working a 9-5, taking care of a house/apartment, paying bills and managing all of life's tasks. Often times a deep desire for more pleasure, fun, adventure and enjoyment in life can be manifested in a binge. If you'd rather listen to the podcast, you can find it here: Here's How I Overcame It One of the hardest parts of this path is the "how LONG will it take?!" question. I asked this 1800+ times over the course of my healing. The diet world trains us to expect instant results so we come in to this path with a sense of impatience. We want "results" fast and we want them now. The problem is, if we've spent years, decades or a lifetime in the diet/overeat cycle, it takes time to heal and normalize the body. You can find the full ins and outs (with dates and how long each stage took) here. Here's what was key in my own healing of the binge and restrict cycle: 1. I Got Help Early on, I convinced myself that I "shouldn't" need help in dealing with food issues. After all, children were starving in Africa, people dealt with serious tragedies, and the world had bigger problems. How could I wrestle with something as simple (or "dumb") as food? Honestly, I felt ashamed. I was embarrassed that I had no "real" problems...I had a good family, great friends, and life was good. Except I deeply struggled with food and my weight. And I couldn't get a handle on it on my own. Admitting this was huge. Getting help changed my life. It allowed me to shift perspective, gain clarity and make faster progress. There are free and low cost options like support groups, 12 step groups, sliding scale therapists, counselors that insurance covers. There are paid options like coaching , books , retreats, programs, and in person or digital group therapies. Truly there is no right or wrong! I did Overeaters Anonymous for many years (which was free). I didn't resonate with all of their principles (they promoted abstaining from sugar and flour, but I wanted to have a relationship to them, not a termination of them), but I got a sponsor and worked the steps for a bit to help me in the emotional part of it. For a few years I did therapy which catapulted my healing into a new level. Both were instrumental in helping me overcome the binge and restrict cycle. Admitting that I needed help was a huge burden lifted from my soul. Support (in whatever form that resonates with you) is the fastest way forward! 2. I Began with the Physical Part of Rebalancing my Body The very first step of my healing was pairing a protein and a carb every 3-4 hours. I focused on this for the first few months as it was crucial to getting out of the diet cycle. The most helpful part of this was that it gave my brain something to focus on. I knew I wanted to learn to listen to my body eventually, but it was so far from where I was (I was either following a diet or overeating). I worked to eat in this way and challenge my brain when it freaked out that I would gain weight . Like most people who get trapped in the diet world, we think that we should be dieting in order to find the control we seek. So my brain was not too happy that I was eating "so much". (or so it told me). While I was working to stabilize my blood sugar and get out of the extremes of the pendulum, I also worked to retrain my thoughts so I didn't freak out :) But the protein + carb pairing every 3-4 hours was my main focus at first; this helped to normalize my body's rhythms so I COULD focus on some of the mental and emotional pieces. 3. I Worked Hard to Not "Start Over" One of the challenging parts after a binge is the immediate desire to "start over" the next day. We feel terrible, hate ourselves for what we "did", and are comforted by the fact that we can start over to get back on track. A diet or eating plan feels like it's an easy answer to our problem (we feel disgusting and a diet gives us the illusion of control). I knew that "starting over" would keep me trapped in the cycle, so I worked diligently to learn from my binges and nourish myself after so that I could resist the temptation to keep starting something new. I wasn't always successful, but every time I binged, I'd get out my journal, and examine what was going on that led me to the food. My journal helped me explore what I needed to feel balanced again (I reframed "starting over" to "feeling more balanced"). I experimented with support, hydration, moving my body, meal planning, mindset & emotional work, and other things to bring me back into balance. Working to reframe the need to start over helped me slowly but surely, come back to the middle of the pendulum. 4. I Constantly Reminded Myself of Small Wins With dieting, we expect big results. We deprive and punish ourselves with the promise of the great reward at the end: weight loss. On this path, though, we need to take a different view of success. ( If we aren't measuring pounds lost, how do we view success ?) Looking at our small victories helps us see progress as it's happening. Often times, we overlook the small wins because the big thing we want isn't happening fast enough. But truly, this path IS the result of 1,000 little wins that add up to the "big" thing that we want. It's easy to gloss over expressing an emotion instead of eating, going one day without bingeing, or going out to a restaurant and being able to eat without anxiety. We don't think these are "big enough" things to be proud of. But all of those wins are the start of progress over time. I worked hard to remember the small wins (especially when I wanted to give up or thought it wasn't happening fast enough ). This kept me grounded during the ups and downs of this path. 5. I Didn't Give Up Although there were many many nights that I DID want to give up, there was always a small glimmer of hope that if I just kept going, I WOULD find freedom and become a normal eater . The more I grew on this path, the more I knew I couldn't go back to the world of dieting. Over time, it didn't ring true for me anymore (and my body rebelled--I literally couldn't last a day or two on a diet). Deep down, I knew there was another way to eat (and live), so I stayed the course. This sounds simple, but not easy. I got tempted to diet (and did) many times over the years. Even though I knew diets didn't work, I still secretly tried them "one last time" to lose the weight and THEN deal with my eating issues. Through tears and frustration, despair and thinking "I had it" (but didn't), I kept going. I am so glad I did, as my eating wouldn't be where it was today if I had given up. Applying It to Your Life: How You Can Stop the Binge and Restrict Cycle One of my favorite mantras is "take what resonates and leave the rest". With everything that I write about or discuss on the podcast, if it doesn't resonate, leave it. If it does, take it in and make it your own. My main intention is to help you learn how to hear YOUR own guidance from within to find out what works for you :) Some things may resonate, others may not. There is no right or wrong, it is all about what works for YOU! Here are some things to try: 1. Eat every 3-4 hours Instead of trying to "listen to your body" use the clock to help you reset your body. Schedule in times to eat a meal or a snack every 3-4 hours in your day. This can help give your mind a focus and some guidance. Whether you do better with bigger meals or smaller meals/snacks, set up your days so you are eating frequently (use the 3-4 hour mark as a start). Experiment with what type of structure works for you: do you need to set a timer? Do you want to do any meal planning? Would you rather be more spontaneous? Play around with what you prefer. I was very scheduled and ate every 3 hours to the minute. Over time, I relaxed and started to hear hunger/fullness. But in the beginning, it was 3 hours on the dot. Other people feel more relaxed and can be a bit looser. Start with what you feel comfortable with :) 2. Examine How Much You're Allowing vs Following Rules When we're working to get out of the binge and restrict cycle, it can be confusing whether to give in to a craving or not. The million dollar questions: WHAT do you eat if you're not on a diet or not bingeing? Are you supposed to follow a rule or give yourself permission? Is it better to focus on eating what you "want" to eat and what you "should" eat? To begin, I usually like to say do half and half. Every time you eat, pick half of what you think you "should" eat and half of what you want to eat. For example, for lunch your mind says "salad with grilled chicken". But what you really want is a piece of pepperoni pizza. So pick half and half! Have half a salad with chicken and one piece of pizza (or whatever combo works for you). This allows some permission mixed in with some "safety" with what you think you should be eating. Over time, you can refine this as you get to know your body better! 3. Work to Let Go of Labeling Food as "Good" and "Bad" When we're immersed in the diet world, we learn that every food is either good or bad. The good? Vegetables, lean proteins The bad? Sugar and carbs There are some gray areas, but not many. So when we are working to eat in a more balanced way, we struggle with those labels. How to allow pizza when we think it's bad? This is where it can be helpful to soften our labels. Can you think of food not as good or bad, but as more or less energizing? Or more or less nutritious? More or less nourishing/satisfying? Pick words that carry less baggage (and judgement) than good or bad. (Helpful posts related to this topic are here and here ). 4. Practice Compassion Usually after a binge, we think we can hate ourselves into change. We blame and criticize ourselves, drowning in the guilt we feel for overeating. But what if you practiced compassion instead? When you can lean first into a mindset of curiosity, it helps lead into compassion. We can get curious about what we're doing and why. Instead of our criticism leading into another diet, then an inevitable binge, we can use curiosity to move into awareness of habits and patterns (which is the first step towards change!) If you eat something you didn't have planned, go to food over a stressor or something emotional, or eat more than you intended, see if you can get curious first to help practice compassion! (Because it's always THIS that leads to change, never punishment. ♥️♥️♥️ 5. Ask "Why Did I Binge"? Instead of beating yourself up (#4), ask "what happened" that led you into a binge? If we can use our binges as lessons, they hold powerful messages. Learning what sent us to the food can be so helpful in working on the "real" issue (vs just trying to start a diet to get back on track!) Here are some helpful questions: Did I go too long without eating? Did I eat enough protein? How much allowing vs not allowing am I doing? Were my meals satisfying? Was it an emotional need? How was I feeling all day before I binged? What situation, person or feeling did I want to run from? About the Author: Jenn Hand has been helping women like you become normal eaters since 2015. She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again! As an accredited health coach with a background in nutrition, she knows how to support you into making real positive change that lasts. If you’re ready to finally see a lasting change and experience true freedom, click here to schedule a free 20-minute introductory call to see how she can help you become a normal eater!…

The "Cake Doesn't Count" Podcast

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I Stopped Binge Eating. Here's How I Did It. 16:18

2 years ago16:18

16:18

The "Cake Doesn't Count" Podcast

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How to Stop Thinking of Food (What to Do Instead) 18:35

2 years ago18:35

18:35

Written by Jenn Hand , Holistic Nutritionist, Board Certified Health Coach, NBC-HWC Ever wonder about those people who just go through their lives, not worrying about what they're eating? They're the "normal" eaters; the ones who just eat when they're hungry and stop when they're full. If you struggle with obsessing over eating, here's how to stop thinking of food and what to do instead! When I was in high school, I had a close friend who was naturally thin and didn't have any eating "issues" like I had. Debbie was tall, slender and ate like...well, a normal person! I was desperately struggling with weeks of bingeing , followed by weeks of restriction, so I looked to Debbie for inspiration. How did she eat? What were her behaviors around food? I studied her closely. When our group of friends hung out, she would indulge in whatever we all had: chicken fingers and pizza, cookies and chips. (<--how high schoolers eat ;) ) The difference was that she didn't eat a lot of anything. If we had a pasta party for track (the night before the event, the team gets together to "carb load", a sports tradition), she wouldn't only eat garlic bread, spaghetti and cookies. She had some salad, some veggies, and a variety of the food that was offered. And because she was a close friend, I knew she didn't THINK about food all day the way I did. She ate at the pasta party and didn't give it another thought after the evening ended. Me on the other hand? I agonized over how to "save up my calories" leading up to the pasta party, fretted over what to eat when I got there, and hated myself for eating too much post-party. Whereas she didn't think about food at all, I spent all of my waking hours worrying and obsessing over what to eat or not eat. Over the years, I studied "normal" eaters. I learned how they approached food and how they developed a very non-chalant attitude towards what they ate or didn't. From my own experience healing my food issues and working with thousands of other women for the last 9 years, here's how to stop thinking of food and what to do instead: If you prefer to listen to the podcast, do so here: 1. Make Sure You're Actually Eating Enough One of the reasons we think about food is when our bodies actually NEED to eat! When we're trying to control our food (or looking to lose weight), we often don't eat enough. Those sneaky diet tapes in our mind think it's better to eat as little as we can and go as long as we can without eating. We may try to be "really good" and not have an afternoon snack, but then arrive famished to dinner (and end up overeating). I did a post on what I eat in a day and many people emailed me to say they were surprised and how MUCH I ate. And my old diet brain says that too :) But that's where my hunger was and I was honoring my body. Our minds very easily can tell us "no, you shouldn't be hungry" or "no, you don't need that snack", when in reality our bodies actually need fuel! Pay attention to how much you're eating and make sure the sneaky diet mindset isn't dictating what you eat :) 2. Add Protein Every Time You Eat One helpful tip to ensure your body is balanced is to add protein to every meal and snack. Adding in protein (any kind: lean meat and poultry, dairy, vegetarian protein, beans and legumes, protein powders, etc) helps you digest your food more slowly and reduces cravings. Protein is what enables your body to regulate your blood sugar (it prevents a quick spike and crash when you just eat a simple carb) and then helps you feel more even-keeled. You can experiment with different proteins and see how they impact your hunger/satiation levels. I still notice that when I eat more protein (i.e. eggs and toast for breakfast vs a bagel with butter), I'm way less cranky, can last longer without another meal, and feel much more balanced. 3. Aim for Satisfaction This is the cardinal sin when you're in the diet world. Being satisfied with what you eat is non-existent (you follow a plan or regime no matter what it tells you to eat) and is almost blasphemy. I did a talk a few years ago at a gym and I remember many of the people in the audience were so perplexed at this concept. They didn't understand why it was so important. When you're satisfied with what you're eating, you can leave the table and not think about food again until you eat next. But when we eat according to rules and strict do's/don'ts, we are eating from our minds, not our bodies. (And usually we aren't very satisfied). When you eat things you like, it's a game changer. I did a retreat a few years ago and one of the women said to me, " I have no idea what I like to eat. I've spent my whole life following rules, I literally don't know what I want". This is normal when we've spent a long time NOT knowing what we find satisfying. Explore this concept to see what you find satisfying. Some questions to help: What do you like eating? What feels energizing to your body? If you didn't have a rule about what to eat for this meal, what would you pick? What do I find satisfying? (And if that word doesn't resonate--explore nourishing, nutritious, enjoyable, energizing, etc!) 4. Explore the Secret Diet Mentality Often times we think we're being "really healthy", when in fact, we're restricting or eating too much from a rule based mentality. The mind is a sneaky little devil :) When we restrict in any way, our bodies always end up overcompensating (we overeat, binge or end up eating more, later). I still find this naturally in my life: when I'm sick and don't eat much, my appetite comes back like a lion when I'm better. When I've been busy with a day or outside on a weekend and don't eat as much, I find I'm extra hungry later in the day. It's just our bodies balancing themselves out. So if we restrict on purpose (or because we have that sneaky diet mindset embedded in our brains), it can make us think about food MORE than we normally would. Explore what rules you're following or where your mind is telling you to eat less. This helps bring awareness so we can soften and release those rules :) 5. Bring Yourself More Towards the Middle of the Pendulum One of my favorite analogies on this path is the concept of a pendulum. When you're dieting (using willpower, restricting, being super disciplined) you're on one side. It's too much effort to keep it there, so it swings to the other side (overeating or bingeing). Once we are there, we want to reign it back in by swinging it again to the dieting side. But this is where the breakthrough can happen! If we work to move towards that middle instead of going back on a diet (where we're working on finding our "normal"), it leads to less and less obsessing over food. The middle can be scary, as it's unfamiliar and new. But this is where the magic happens--by continuing to work to find the "middle" (where you're not swinging in between the extremes), food starts to become a lesser part of your day (instead of the entire focus). Always Thinking about Food Can Lead to Emotional Eating and Bingeing One last note to explore... Can you think about food, but in a different way? When we're always obsessing and worrying, that can lead to emotional eating and bingeing. But when we think about food in a way that is a gentle exploration, it can be very helpful. For example, you can "think" about how much you need to plan your meals for the week. That helps you plan trips to the grocery store so you don't end up with nothing to eat after work. You can think about how to approach food when you go away for the weekend. This helps you prepare snacks or look ahead at restaurant options. You can "think" about food in a way that helps you take care of yourself and your body in a loving, kind way. About the Author: Jenn Hand has been helping women like you become normal eaters since 2015. She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again! As an accredited health coach with a background in nutrition, she knows how to support you into making real positive change that lasts. If you’re ready to finally see a lasting change and experience true freedom, click here to schedule a free 20-minute introductory call to see how she can help you become a normal eater!…

The "Cake Doesn't Count" Podcast

1
If You're Not Dieting, How Do You Lose Weight? 16:27

2 years ago16:27