Finding Freedom with Food

Cindy Fox

Are you stuck in the weight loss/regain cycle of dieting, struggle with binge eating, emotional eating or are simply tired of having stress around food control your life? If you’re ready to create a healthy, peaceful, and sustainable relationship with food and improve your body image, you’re in the right place!

Your host, Cindy Fox, RDH, Certified Intuitive Eating Counselor, & Certified Coach will be serving up weekly content to help you detox from diet culture, stop the restrictive dieting practices that lead to food obsession, binge eating and body shaming, and reclaim your ability to honor your body's innate cues for hunger, fullness, and satisfaction in a healthy and sustainable way.

It’s time to stop putting your life on hold! You deserve to have a healthy, peaceful and pleasurable relationship with food and treat your body with care, kindness and respect. Tune in for each week for real-life tips, tools and strategies to help you recover from chronic dieting, binge and emotional eating, over-exercising, negative body image and SO much more!

Hit subscribe and get ready to change your life.

Learn more about Cindy’s programs & free resources at www.findingfreedomwithfood.com.


***Please note these episodes are for educational and informational purposes only and are not meant to serve as individualized advice. You should always speak to a healthcare provider about your unique health needs.

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Health & FitnessHealth & Fitness

Episodes

How to Manage Diabetes Without Dieting and Enjoy Food Again with Bonnie R. Giller
Feb 2 2024
How to Manage Diabetes Without Dieting and Enjoy Food Again with Bonnie R. Giller
The most common recommendation to people with diabetes is to lose weight to lower their A1C. Countless patients walk out of their doctor’s office with a prescription for weight loss. However, research shows that the most efficient path to managing your diabetes and lowering your A1C is to stop pursuing weight loss and instead focus on habits, behaviors and the variables that impact your blood sugar. My special guest is Bonnie R. Giller, a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor with over 35 years’ experience in nutrition therapy and counseling. She helps people with diabetes manage their blood sugars after a lifetime of dieting to guide them to a place of eating for enjoyment, abundance, and health.  We discuss:·        How to lower your A1C without focusing on weight loss.·        3 biggest myths about managing diabetes.·        How to enjoy eating carbs without guilt. Follow Bonnie for more great education, resources and support:·        6 Steps to a Body You Love Without Dieting e-book: www.dietfreezone.com  ·        Intuitive Eating Website: https://dietfreeradiantme.com/·        Medical nutrition therapy website: https://brghealth.com/·        Facebook: https://www.facebook.com/BonnieRGiller·        Intuitive Eating for a Diet Free Life Facebook Group: https://www.facebook.com/groups/intuitiveeatingforadietfreelife (or type in www.intuitiveeatinggroup.com ) If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
20. Navigating the Holidays: Strategies for Surviving the Food Focused Season with Ease
Nov 10 2023
20. Navigating the Holidays: Strategies for Surviving the Food Focused Season with Ease
The holiday season is officially upon us. This is the season where we are encouraged to “eat, drink and be merry.” However, if you've struggled with dieting and body image, it’s natural for this time of year to feel extra challenging because FOOD IS EVERYWHERE. We’re also bombarded with chatter about how many calories are in our favorite holiday treats and how many miles we have to run to earn that holiday dinner. In this episode I am sharing 7 strategies to help you navigate the holiday season so you can feel empowered and capable of navigating the holidays from an Intuitive Eating perspective. You deserve to enjoy the season, the food and parties, without the stress, without yo-yoing between overindulging and restricting, and without feeling out of control over the next several weeks before vowing to get back on track and start a new diet on January 1st.    Listen now and learn how to have a holiday season where:You can enjoy all of the food you truly want.You eat according to how your body feels.You feel prepared to deal with uncomfortable comments about weight, food, and diets.And where you don’t have to dread getting “back on the wagon” again come January 1st.Resources:Go to HUNGERFULLNESS.COM to download a free copy of my “5 Steps for Reconnecting with Hunger and Fullness” guide.Need Support?If you need support with building a healthy mindset and behaviors with food this holiday season, feel free to reach out to me via email at cindy@cindyfoxcoaching.com or book a free discovery call click here or use this link:https://calendly.com/cindyfoxcoaching/discovery-callIf you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
19. Halloween Candy Got You Spooked? How to Ditch the Fear & Regain Control
Oct 26 2023
19. Halloween Candy Got You Spooked? How to Ditch the Fear & Regain Control
Does the thought of Halloween candy conjure up scary feelings of being out control when candy is in the house? If you’re feeling stressed about keeping Halloween candy in your house for fear you will binge eat the candy and not be able to control yourself until the candy is out of the house, this episode is for you.  Here’s what I want you to know. It’s completely possible to keep your favorite Halloween candy in the house without feeling out of control. And you can eat Halloween candy without bingeing!In this episode, I’m sharing strategies to help you ditch the fear, regain control and create a more balanced, peaceful relationship with the Halloween candy bowl.You’ll learn specific behavioral, and mindset shifts that will help you fully enjoy and feel in control around all of your favorite holiday treats before, during and after Halloween night.If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
18. Healing from Trauma Induced Disordered Eating with Alexandra Becker
Oct 18 2023
18. Healing from Trauma Induced Disordered Eating with Alexandra Becker
A common cause of disordered eating comes from the pressures of an aggressive dieting culture. However, sometimes disordered eating can be a coping tool that a person may use to try to fill the void left by overwhelmingly painful or frightening experiences. Today on the show, I have a special guest. Her name is Alexandra Becker. She is an LCSW who works primarily with young adults who have experienced trauma & struggle with anxiety disorders, poor body image and issues with self-esteem. We discuss:·        How Intuitive Eating was an integral part of her healing journey with disordered eating.·        How trauma can make people more vulnerable to disordered eating and eating disorders.·        Her experience with incorporating Intuitive Eating as part of the healing journey for those who struggle with body image & disordered eating stemming from trauma.  ·        The importance of prioritizing self-care practices & coping strategies when recovering from trauma and rebuilding a healthy relationship with food and body. And so much more!You can also find Alexandra on psychologytoday.com using the link below. https://www.psychologytoday.com/us/therapists/alexandra-l-becker-wallingford-ct/355747?preview=1&return_to=https%3A%2F%2Fmember.psychologytoday.com%2Fus%2Fhome&_ga=2.81520276.2003649293.1697223671-1631574146.1697223671&_gl=1%2a1ton0ev%2a_ga%2aMTYzMTU3NDE0You can also reach her via email at abeckerlcsw@gmail.com. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
17. Tired of Obsessing & Feeling Out of Control with Food? Listen Up!
Oct 2 2023
17. Tired of Obsessing & Feeling Out of Control with Food? Listen Up!
Do you find yourself thinking about food 24/7 and are you tired of feeling like food holds power over you? You’re not alone. The way that we approach food in our society is making us obsessed with it. It’s really easy to get caught up in diet culture practices, labeling food as “good” or “bad” and following restrictive food rules that leave us thinking about food all the dang time and feeling like food holds so much power in our lives.  If you’re ready to stop obsessing & create a more peaceful, pleasurable and balanced relationship with food, this episode is for you.In the episode, I’m sharing:·        What is driving you to think about food 24/7.·        How the food rules you adhere are unknowingly keeping you feeling out of control and stuck.·        My top strategies for taking your power back so you can stop obsessing, eat in a way that feels good physically and emotionally and have more freedom and balance in your relationship with food. Resources:Visit http://hungerfullness.com/ to download a free copy of my guide – 5 Steps to Reconnect with Hunger & Fullness. Learn how to reconnect with your body’s signals telling you when and how much to eat in a way that feels good, keeps you energized and can prevent overeating and binge eating episodes.Book a free discovery call to learn about my programs and 1:1 coaching support:https://calendly.com/cindyfoxcoaching/discovery-callStudy Reference:Minnesota Starvation Study: Keys A, Brozek J, Henschel A et al. (1950) The Biology ofHuman Starvation. Minnesota: University of Minnesota Press. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
16. Why Food Restriction May Be Causing You to Gain Weight
Sep 8 2023
16. Why Food Restriction May Be Causing You to Gain Weight
In America alone, statistics show that 45 million people go on a diet each year. However, only 5% actually keep the weight off. If you’re a serial dieter, there’s a good chance you’ve lost and regained the weight (or more) several times in your life. This vicious cycle of losing and regaining weight is often a result of restrictive dieting and drastically reducing the amount of food you eat.The desire to lose weight is not bad. But all too often, in our quest for a quick fix to lose weight fast, we get sucked into the trap of following restrictive diets that ultimately backfire, are a set up for failure, have a negative impact and consequences on our physical and mental health and leave us with a very messed up relationship with food.  In this episode I’m sharing 5 reasons why restricting food may be causing you to gain weight in the long run. You’ll learn how restrictive dieting impacts your body’s metabolic processes, including hormones and how our genetics plays an important role in weight maintenance and reaching a weight that is healthy AND sustainable for you. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
15. Stuck in the "I’ll Start Over Tomorrow” Diet/Binge Cycle? LISTEN NOW!
Aug 23 2023
15. Stuck in the "I’ll Start Over Tomorrow” Diet/Binge Cycle? LISTEN NOW!
How many times have you said a version of this sentence?“I blew my diet. I’ll start over tomorrow…or on Monday…or after vacation.”The infamous "starting over tomorrow" mantra is a common response when we are stuck in the diet cycle. In this episode I’m diving into the different causes that keep us stuck in the cycle of starting over…again and again and again. You will have an opportunity to uncover what food rules, thought patterns, beliefs and restrictive eating habits are in the driver’s seat, keeping you stuck, and you will learn strategies you can put into action today to end the “start over tomorrow” cycle.    If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
14. Gentle Nutrition: The Sustainable Way to Eat Healthy
Aug 16 2023
14. Gentle Nutrition: The Sustainable Way to Eat Healthy
Many critics of Intuitive Eating express concern that encouraging people to listen to their body encourages them to eat with reckless abandon and nutrition goes out the window. That couldn't be further from the truth. It’s actually quite the opposite. Intuitive Eating encourages you to eat a wide variety of foods and adopt health-promoting habits that are rooted in self-care, and in a way that's actually sustainable. Studies have shown that Intuitive Eating is associated with improved nutrition intake, eating a wider variety of foods, and reduced eating disorder and disordered eating symptoms.  In this episode, I’m breaking down what principle # 10 – Honoring Your Health with Gentle Nutrition – is all about, what it looks like when you make gentle nutrition food choices and how you can begin incorporating gentle nutrition into your eating routine.If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
12. Six Strategies for Nurturing Body Acceptance That Ignite Positive Change
Jul 22 2023
12. Six Strategies for Nurturing Body Acceptance That Ignite Positive Change
Summer can be a really challenging body image time of year. As the weather gets warmer, diet culture gets even louder and we’re bombarded with an onslaught of messaging about being “summer body ready”. As the weather gets warmer and clothes get lighter, wearing shorts, tank tops, and bathing suits can trigger anxiety and can cause those struggling with negative body image to avoid some summer activities and experiences that should be enjoyable for everyone. And diet companies and influencers use this as an opportunity to make money off of insecurities. The term "summer body" is completely problematic because it implies that bodies need to look a certain way in order to be able to enjoy summer. Thank you diet culture! The research is very clear regarding the failure rate of restrictive dieting.95% of people gain the weight back in 2-5 years.66% of those gain back even more than they lost.Not to mention the physical and psychological harm of yo-yo dieting. To be clear, skinny DOES NOT equal healthy and the never-ending battle to change our bodies to fit within an unrealistic thin ideal is keeping so many stuck in a losing battle and stealing precious time, energy and emotional bandwidth. Humans were meant to come in all shapes and sizes and that’s a beautiful thing. Society still has a ton of work to do when it comes to embracing and honoring our differences, but we don’t have any more time to waste to start living life to the fullest! It’s time to start practicing body acceptance now – in the body you currently exist in. In this episode I am diving into what body acceptance truly is and how nurturing body acceptance on your journey to creating a healthy relationship with food and your body will ignite positive changes. Nurturing body acceptance is NOT about letting yourself go and giving up on yourself. It’s actually quite the opposite and is an act of self-care that when practiced will lead to a greater emphasis on health promoting behaviors. You will learn my top 6 strategies that will help you shift your mindset and behaviors to begin practicing body acceptance in your daily life and show you how these will be a springboard to move you toward making positive changes in your life.Resources:**Below is the reference to a study conducted that shows how genetics are a driving factor for a persIf you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
10. Want to Stop Emotional Eating? Listen Now!
May 31 2023
10. Want to Stop Emotional Eating? Listen Now!
Today’s topic is one that so many people struggle with and that is emotional eating. Eating is a common response to resisting negative emotions. Doing so is actually a coping skill. However, it’s an avoidant coping skill instead of an active one. Not a big deal when we do this occasionally. But when we are using food as our main coping strategy for managing negative emotions this can be harmful.  So, when food is being used in a way where it doesn’t leave space for other forms of coping, that’s when emotional eating becomes problematic. Reality is, eating doesn’t resolve the issue driving the underlying emotion and often adds another layer of emotional discomfort when we feel judgment, guilt and shame for eating.In this episode, I’ll teach you how to recognize what is actually driving emotional eating and binge eating episodes and you will learn a process and coping strategies that will help you stop using food as a tool to manage difficult emotions. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
9. Are You Just Eating Healthy or Is It Disordered Eating?
May 25 2023
9. Are You Just Eating Healthy or Is It Disordered Eating?
Today’s topic will hopefully spark some healthy self-reflection when it comes to your eating patterns and relationship with food and your body.  Eating behaviors occur on a spectrum. At one end sits healthy eating behaviors and on the other are clinically diagnosable eating disorders. ⁠There are a lot of gray area eating behaviors in between that fall into what is now recognized as disordered eating (DE) behaviors. The term “disordered eating” refers to food- and diet-related behaviors that don’t meet diagnostic criteria for recognized eating disorders (EDs) but may still negatively affect someone’s physical, mental, or emotional health.The truth is, it’s become difficult to know when habits like these that have been labeled by diet culture as healthy fall into the pattern of disordered eating. In this episode, we explore the various characteristics of disordered eating to help you identify these behaviors in your own eating patterns. You’ll also be guided through an exercise to identify the impact that dieting has had on your mental, physical, emotional and social life and what you need to do to step away from disordered dieting behaviors and toward healthier, sustainable eating habits.If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
8. Top 3 Reasons You Are Binge Eating
May 18 2023
8. Top 3 Reasons You Are Binge Eating
Today I’m talking about a topic that many chronic dieters struggle with - binge eating. It’s common to have feelings of a lack of control and heap on the guilt and shame after a binge eating episode. But if you’re thinking you need to “get back on track” and “be good again” after you’ve binged, this episode is for you! Instead of spending your precious energy shaming and blaming yourself for binge eating, what you really need to do is get curious! And redirect your attention to what is actually CAUSING the binges. And NO, it is NOT your willpower.Today I’m sharing the top 3 most common causes I see over and over again that drive binge eating episodes with my clients to help you identify and address the root cause that is driving binge eating episodes. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
6. Is Obsessing About Making Your Body Smaller Making Your Life Smaller?
May 5 2023
6. Is Obsessing About Making Your Body Smaller Making Your Life Smaller?
As a society, we spend SO much time and energy investing in the quest to shrink our bodies and criticizing ourselves for what we perceive as body flaws. This obsession with shrinking our bodies has some real and detrimental consequences. The sad reality is that it keeps us playing small when we could be putting ourselves out there to create, connect, experience and contribute to the world.You truly can have a healthy relationship with your body and body image, even if you don’t currently love how it looks. In this episode, I’m sharing ways to break free from the body obsession practices that are holding you back and redirect your focus on the truly important value you bring to the world that has nothing to do with your appearance. We also dive into how gratitude for all of the amazing things your body does for you can be an important part of the healing process. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
5. If I Stop Dieting, Won’t I Just Keep Gaining Weight?
Apr 26 2023
5. If I Stop Dieting, Won’t I Just Keep Gaining Weight?
One of the most common concerns people have when they’re at the place where they are ready to step away from dieting and learn how to apply the principles of Intuitive Eating is if they stop dieting, they will keep gaining weight. When you've been following diets and food plans for so long, the idea of getting to the place where you can fully trust that your body knows how to keep you nourished and thriving, without going overboard with certain foods can seem too good to be true.in this episode I break down the different factors that can impact weight changes in the early phases of Intuitive Eating and how Intuitive Eating will help you reach and maintain YOUR ideal, maintainable weight. I also share some of the potential consequences of weight cycling and why it’s so important to our health outcomes to stop the vicious cycle of dieting, so you get to and maintain your body’s biological set point weight. Studies referenced in this episode:Association of weight change, weight control practices, and weight cycling among women in the Nurses' Health Study II (Field et al. 2004; CW)The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss (Tylka et al. 2014; CW)Body Weight Fluctuation as a Risk Factor for Type 2 Diabetes: Results from a Nationwide Cohort Study (Park et al. 2019; CW) If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
4. More Than Simply Eat When Hungry & Stop When Full
Apr 21 2023
4. More Than Simply Eat When Hungry & Stop When Full
Learning to understand and trust our body’s hunger and fullness cues is one of the most powerful tools you can harness to have a truly healthy and sustainable relationship with food. However, years of dieting, food rules, and seeking external sources to guide our eating can cause us to become incredibly out of touch with these internal cues.In this episode, I dive deeper into how hunger and fullness truly works within the Intuitive Eating framework and share some strategies for helping you recognize, honor and trust your body’s innate cues to keep you fueled and feeling your best and prevent overeating and binge eating episodes. If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
3. Intuitive Eating 101 - How It All Works
Apr 13 2023
3. Intuitive Eating 101 - How It All Works
There is a lot of misinformation out there about Intuitive Eating, especially if you're getting much of your information from social media. There are a lot of well-meaning influencers that turn intuitive eating into simply a hunger/fullness diet. However, there is so much more to it than simply hunger and fullness. Others make it seem like it's an eating free-for-all which is also not how it works. Intuitive Eating is an eating approach that encompasses 10 principles that work together to help you create a healthy mindset and behaviors around food and rebuild connection with your body’s internal cues, so you are eating and moving your body in a way that makes you feel your best physically and mentally. In this episode, I walk you through the 10 principles of Intuitive Eating to provide you with insight into how it all works together to support you on the journey to becoming an Intuitive Eater.  If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...
2. Why Dieting is the #1 Predictor of Future Weight Gain
Apr 11 2023
2. Why Dieting is the #1 Predictor of Future Weight Gain
For so many of us, dieting has been a regular part of life. This drive to obsess about shrinking our bodies has been totally normalized because we live in a dieting culture. However, the sad truth is, dieting is the quickest way to short circuit a healthy relationship with food. In fact, the system of dieting itself creates a set up for failure.In this episode, I’m unpacking some of the science behind why dieting has been shown to be the #1 predictor of future weight. The good news is, there is a way out of the vicious diet cycle, and I’ll be sharing some tips and resources to get started on the path to ditching restrictive diets and creating sustainable eating behaviors so you can get to the healthy, maintainable weight for your body.  Below are studies referenced in this episode:·        See e.g. Fildes, A., Charlton, J., Rudisill, C., Littlejohns, P., Prevost, A. T., & Gulliford, M. C. (2015). Probability of an Obese Person Attaining Normal Body Weight: Cohort Study Using Electronic Health Records. American Journal of Public Health, 105(9), e54. And Miller, W. C. (1999). How effective are traditional dietary and exercise interventions for weight loss? Medicine and Science in Sports and Exercise, 31(8), 1129–34.·        Mann et al. 2007.·        Gianini, L. M., Walsh, B. T., Steinglass, J., & Mayer, L. (2017). Long-term weight loss maintenance in obesity: Possible insights from anorexia nervosa? The International Journal of Eating Disorders, 50(4), 341–342.·        Abdul G. Dulloo*, Jean Jacquet and Jean-Pierre Montani. (2012) How dieting makes some fatter: from a perspective of human body composition autoregulation, Proceedings of the Nutrition Society, 71, 378-389·        Fothergill, Erin et al (2016). Persistent Metabolic Adaptation 6 Years After “The Biggest Loser” Competition. Ob*sity Biology and Integrated PhysiologyIf you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence. Looking for more support on your journey to food freedom and body acceptance? · New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating. · Ready to go deeper? Check out my course, The Intuitive Eating Academy. · Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness. Let’s stay connect! Instagram: @finding.freedom.with.food Facebook: @findingfreedomwithf...