How do I change my eating without restricting? (Episode 119 with Vincci Tsui)

Have diabetes, high cholesterol, a food intolerance or PCOS and been told to cut something out of your regular eating? Have you finally rejected diet culture and found food peace, but are struggling with gentle nutrition? Are you concerned that changing your food choices due to health concerns might lead you back to restriction and deprivation? Listen now as special guest, Vincci Tsui, and I break down this part of the Food Peace™ journey.

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The transcribed episode can be found here.

Episode’s Key Points:

  • Nutrition is NOT an exact science!! It’s a fluid concept, and very individual.
  • Vincci Tsui joins us to chat about gentle nutrition and intuitive eating!
  • Finding the balance between gentle nutrition and diet mentality can be so hard. Too much of the nutrition information out there is so tainted with diet culture!
  • What even is gentle nutrition? It’s less about food rules, and more about what makes our bodies feel good. It’s all about our INTENTION!
  • Nutrition is super individual! Your own experience with certain foods is way more important than what the current research says.
  • There are way too many books out there that claim to be non-diet, but still perpetuate diet culture and the thin ideal. It’s so hard to escape it! So be careful with the anti-diet media that you consume, and decide for yourself which parts of these books and films are helpful, and which parts are harmful. Rely on your intuition to tell you which is which!
  • It’s about what works for YOU! The research may give us some parameters, but we need to rely on our own body cues to figure out what actually works for us. It’s literally about experimenting on ourselves.
  • You can incorporate foods that are typically considered “diet foods” without them being about dieting and weight loss. It’s about making choices out of self-care! When the intention is different, it makes ALL the difference.

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’m recovering yet fat so why do I have to eat so much? {Ep 92}


Does the journey to food peace just feel too long? Have you been struggling to the point that it feels like it’s time to give up? Does thinking about food just make you tired? Are you struggling to make sure you eat enough every day? Listen now for some insight into this part of the food peace journey.

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This episode is brought to you by my online course, PCOS and Food Peace. Sign up now to get on the waitlist for the next enrollment period, and receive my FREE road map: Your First 3 Steps Toward Food Peace with PCOS. You CAN make peace with food even with PCOS and I want to show you how.

Episode’s Key Points:

  • Food can be boring. Sometimes eating can be a chore, and eating decisions can be exhausting, especially in recovery.
  • Permission, self-care, and just “being” are things that the recovery journey forces us to get familiar with. But they can be challenging, and this boredom and exhaustion around food can be a sign that you are struggling with those parts of food peace.
  • Recovery is like an upward spiral… it can sometimes feel like you’re going backwards, but that just means you’re about to make a breakthrough.
  • Continue to work on grounding yourself in ALL aspects our your life, not just with food! Use a barometer check to check in with your body throughout the day. Do you feel tired, anxious, or unhappy?
  • Remember, eating disorders are NOT about the food! It’s an indicator to us that a need isn’t being met.
  • What is our body trying to tell us???
  • Our brains have neuroplasticity!! This means we can change our brains to alter our habits.
  • Remember self-compassion in this process! Eventually, your mind and body will reconnect on its own.
  • Sometimes the exhaustion is related to decision fatigue. Try to conserve your energy for the important, life altering questions!
  • How are our experiences with food replicating our experience in other areas of our lives?
  • Try CBT in conjunction with this embodiment practice!
  • Remember, you may not always have the answer… and that’s okay!!

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. {with Ellie Herman Pike}

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 advice on navigating this part of the food peace journey.

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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 can’t stop binge eating at night.

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.

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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.

The Love Food Podcast Episode 52 with Rebecca Scritchfield

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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.

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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.

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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.