Welcome to how to love your body - in this episode we are going to be giving you 10 small tips to help cope with food while in quarantine - as we are working with a lovely group of women right now in our 4 week course called How To Love Your Body Online Course and Community - we’ve noticed that food is very much a challenge and we thought it would be helpful to give you these 10 tips to help get through the days that you are home all day and it seems like all you want to do is eat. 

Before we begin we want to share - for our 100th episode we are doing a GIVEAWAY - rate / review our podcast in the next 48 hrs and enter to win the How to Love Your Body online course for free. - The winner will be chosen on Thursday April 2nd. We will tell you more about the course at the end of the episode.

Let's get started. 

First - there is nothing wrong with eating - so this is not about getting you to eat less because you are wrong for eating . NOT AT ALL. 

The intention behind this is to help you feel at peace being at home while surrounded by food knowing you can eat it whenever, that it’s all allowed, and you don’t need to feel like that’s all you think about all day… we want to help clear your mind. 

Just a little note: You don’t have to do ONE thing we mention below if you aren’t in a space to do so - take what resonates, leave what doesn’t because you can honestly do whatever the heck you want and that’s your right! 

So here are 10 small tips to help: 

 

  • Create a routine that gives you joy:

    This is not about creating a food routine. This is about incorporating things into your day that you enjoy - of course you may feel limited right now but what are some things you can do each day that make you feel good - for ex. Things that are keeping me sane- every morning I talk a walk outside with my 2 dogs and my daughter. When we get back home- I make my coffee, go back outside, and we play in the front yard. Just knowing I have my walk and my coffee with some fresh air each start to my day is so helpful as it feels like a routine - and I enjoy it. I also know that I will add work into my day during nap time which I enjoy (I set the mood with my essential oil diffuser which feels zen and peaceful- lots of times I work in bed which feels good.) Another part of my routine - well taking care of my toddler - but after I get her dinner, bath, and to bed - I either work more, listen to my audible book, watch TV, or lay in bed and catch up on podcasts of IG lives from my favorite people. Knowing I have all of this in my day to look forward to feels good. I have a sense of routine. So what can you add into your day that you look forward to? 

 

 

  • Add mindful activities:

 

We can get into a rut of engaging in only mindless activities (especially right now when we are limited to our homes)  - it could be scrolling on your phone, watching tv, playing video games / games on your phone etc - when we get caught up in mindless activities ALL DAY LONG it can be a big reason food may be your main focus all day - its something that engages us. So of course you are going to do some mindless activities each day ESPECIALLY in quarantine but if you are sick of thinking about food all day and eating food all day because it simply doesn’t feel good - adding in some mindFUL activities can help. What are mindful activities? Things that are engaging and keep you in the present moment. This could be painting, writing, journaling, being with your kids (BEING TRULY PRESENT with them).. Or anything where you realize you didn't think about anything but the thing in front of you for a bit. What gets you present? How can you fit these things into your dayS?

 

  • Tackle one thing a day:

    Maybe you’ve always wanted to organize your closet / dresser and now you have the time - but it may seem like a really big daunting task because there is just so much - what can be helpful it to break it into sections - do one drawer a day or one small section a day so it doesn’t feel like so much - tackling one thing a day that doesn’t overwhelm you can help you feel productive - and that can feel really dang good. It’s just another something to focus on other than food. And productivity - even if it’s something small can make a difference. Reminder: you are not forced to be or feel productive - you don’t have to accomplish a damn thing during this quarantine or pressure yourself into anything you don’t want to - but if it seems like something helpful to YOU personally - try it out.

 

  • Always remind yourself you can eat what you want when you want:

    These tips are not about distracting yourself not to eat - we want you to remind yourself that you can eat whatever the heck you want, food is allowed, it’s not bad or wrong, you can’t have too much or too little, it’s what your body is asking you for. So just a tip - eat what you want / know it’s there and you can also simultaneously tune into your body and listen to its signals - tapping into what feels good. And just be aware while eating. Call it Allowing with awareness! (and sometimes we may zone out and not realize until we are overly full and that's ok, in these times practice compassion, don't be hard on yourself, that won't get you anywhere)

 

 

  • Eat enough:

    Eat meals you enjoy that actually fill you up - grazing will just keep you grazing all day which will keep the food focus on the forefront of your brain. There is no routine that you are forced to follow but when your body is asking to eat - make sure you eat enough to fill you up! If you are full and content it alleviates the constantly thinking about food all day. 

 

  • Create connection:

 

Loneliness / not physically seeing friends and family at this time can be really tough - that’s why it’s so important to do the best you can under these circumstances - FaceTime with friends/ family daily if that sounds good to you. Or get on a group zoom with your girlfriends once a week - Virtual ladies night (or coffee date)! How can you keep connection alive on the daily even if it’s virtual. It can alleviate the boredom and loneliness if that’s something you are experiencing.

 

  • Get outside if available:

    If available to you - get outside and get some sunlight and fresh air. Even if it’s just for 10 minutes or less - this is an absolute mood booster. We need sunlight to help with our mental state - if a walk can’t happen, open a window, walk in the front yard or backyard and just be - if you have a balcony sit outside for a while with a book/ coffee/ beverage etc How can you incorporate fresh air into your life each day?

 

 

  • Improve your sleep:

    Do your best to get some sleep at night. Yes, you may have kids that doesn’t allow you to get a full night's sleep - but if you’re able get to bed a bit earlier and have a bit of a routine - I know many people have trouble sleeping so figure out something that can be helpful to you - is it a bedtime routine with some sleepytime tea? Taking a shower before bed? Listening to a meditation as you fall asleep - my favorite right now is listening to my audiobook on a sleep timer while I fall asleep - and if I wake up in the middle of the night - instead of scrolling on Social media which only makes my sleep worse - I just put my audio book back on a sleep timer and fall back to sleep to that. So figure out what works for you and how you can improve your sleep - even just a little bit.

 

 

  • No judgment- give yourself a break!

    This is not about perfection - if tomorrow you sit on the couch all day, watch TV, and eat FINE - that’s okay. If you are trying so hard and you still feel the struggle with all this food stuff - THAT’S OKAY! Give yourself a break - we are in such a weird time - and you are doing the best you can right now. So don’t put high expectations on yourself and then beat yourself up for not reaching them - it’s about doing what you can each day to bring some joy, do something you enjoy, and make the best of this situation we’re all stuck in. And if all you can do that day is do nothing - then that’s great. You are doing the best you can. This stuff is challenging - and soooo many people around the world are feeling it too. You are not alone and you are not doing anything wrong - you are not failing or any of that nonsense - you are a human trying to get through this uncertain time. You are doing great. 

 

 

  •  Get support:

    -Follow people you enjoy on social media that feel helpful to you
    -Keep listening to helpful podcasts like this one :)
    -Watch IG Lives that a lot of accounts are doing
    -Look into therapy online

    -How to Love Your Body Online Course - we recently launched a 4 week course that we are now offering as a digital course. If you do find yourself struggling with food, movement, body image, and your mindset around all of it - this is a helpful course to get you through this time of quarantine - as we specially address the most pressing issues that are being faced. You’ll get 4 modules to listen to, with a workbook each week so you can process the information, and a bonus of our “coach on your shoulder audio bank” - which is 20+ trainings on the most asked questions we get in our UnDiet community. 

 

For our 100th episode we are doing a GIVEAWAY - rate / review our podcast in the next 48 hours and enter to win the digital course for free. - The winner will be chosen on Thursday April 2nd.

Doors - open to the course for everyone on Friday 4/3! 

You can learn about the course at  www.thebodylovesociety.com/course 

PS -  We have created a new quiz for you guys to get more personal guidance on which 3 steps would be most powerful for YOU to take to make food easier right now -- you can take the quiz at thebodylovesociety.com/thequiz

We are here to support you through this time (and always!) 

Welcome to How to Love Your Body, our first episode live from self isolation.

Today we are going to be talking about 4 tips to make this time easier with food and body. These tips will cover food, movement, body image and mindset.

Lets dive right in.

Tip 1: Food 

  • Satisfaction- it's important to eat food that will actually satisfy you. It's also important to eat ENOUGH. When you find yourself eating food that you actually don't want to eat and doesn't fill you - that can cause you to snack all day long. You just never feel complete. So when it's time to eat - choose something that sounds good to you. Allow yourself to have enough of it to help you feel content. Then you can move on with your day and not think about it until you're hungry again. If you find yourself grazing - it most likely means you didn't eat a satisfying meal that filled you up.

Tip 2: Movement 

  • Get creative, get flexible- since we are all quarantined - you may be restricted from workouts that you enjoy. Gyms, workout studios, hikes, and beaches are all closed. SO -- how can you get creative in doors? Stretch? Online exercise video? Garden? Clean? Walk in your front yard or backyard? Go up and down your stairs if you have them? Play with your kids? Rest? Yes, you can also choose to rest. At this time allow yourself to be okay with moving in different ways. This is about your mental health. Yes, it's great to move physically but what can you do to move in ways that are good for your mental health?

Tip 3: Body Image 

  • Now that you may be around mirrors even more since you're in your homes - make sure to not body check! Wear comfortable clothes - yes, pj's are welcomed. :) Or get dressed for the day if that makes you feel better. Now is the time to realize that we are in quarantine - and maybe your looks/ body is the least interesting thing about you? (it's true- you are so much more than your body!).

Tip 4: Mindset 

  • Be present, take it day by day - this is a very unusual time for all of us right now. So do your best to be as present as possible.

If you want more support as we go through this Quarantine - we cover all things food, movement, body image, and mindset in our 4 week course - it’s called  How to Love Your Body Online Course and Community -- we'll help you get through this challenging time so you can have a healthier relationship food and you body and movement, even after the world settles into a new normal.

We begin on Tuesday, March 24th -- you'll get your first module and can dive right in -- you'll get 4 audio trainings + a workbook each week all geared toward this very specific time in our lives-- it will fully address how to handle being quarantined, not just the general stuff. Also accompanied by a private Facebook group where you will get daily coaching from Jenna and I and will be supported by other women going through the same thing.

On Thursday, March 26th we will be on our first of 4 live video conference calls for more coaching with us AND best of all - face to face connection with a safe, loving, and supportive community! We need to stick together more than ever right now, even if it's virtual.

You can go to www.thebodylovesociety.com/course to get more info.

We are excited for the first week to drop tomorrow - all about food- binge eating, over eating, emotional eating (stress/ boredom), how you can make food easier, and food mindset. Then we’ll see you on our first live call on Thursday!

Welcome to How to Love Your Body. On today’s episode we are talking about one of the major obstacles in truly becoming an intuitive eater and finding food freedom, and that is “sensibility”.

It might make complete sense to you to stop the CRAZY fad diets, where you cut out major food groups or count points religiously. That part of diet culture can be easy to cast aside in the pursuit of healing our relationship with food.

What is much harder to let go of is the notion of being “sensible”. This is what we call “Diet Culture Light” -- being on board with letting go of intense, fad diets BUT you “should” still be sensible, eat whole grains, lean meats and just have processed foods on occasion. 

This sounds RIGHT doesn’t it? 

So when “allowing all food unconditionally” comes up in Intuitive Eating it creates pause - especially when it comes to binge eating… I ALREADY eat all the food and that’s the problem.

This is tricky work.

You cannot go half way with this work if you want true freedom (and true freedom is the ONLY way to maintain a life of wellness without the obsession).

So what happens when we only go half way from actively dieting to trying to eat “sensibly”?

First, you begin releasing the reigns on your strict food rules a little bit and that is great!

Then you allow yourself a little bit of enjoyment here and there but always in the back of your mind you’re thinking -- BUT NOT TOO MUCH!

It is still the RULE of sensibility that is running the show, not your intuition, not your body signals, but the elusive concept of being sensible.

And to add to the confusion - what does sensible even mean?? It is a vague concept that you cannot adhere to so you always feel like you aren't doing it right.

In the end, there is no room for intuition and freedom, just a looser leash.

What happens when we go ALL IN and allow all food unconditionally- as part of the 5 phases of UnDieting (note: there is more to this work than allowing all food but this DOES need to be included).

First, you open the flood gates, EEK. Yes you can eat whatever you want, whenever you want it.

Then your thought process begins to shift: ooh there’s a candy jar at work, great, I can have as much as I want…. But I can also have as much as I want at home and those chocolates I bought yesterday look way better than these stale gummies.. You begin to get more selective, to feel less desperate around food.

At first you may feel like you’re eating a lot but as your body and mind begin to realize it's truly available to you… it begins to lose it’s power. Binges begin to lessen and eventually disappear. There's no need to binge when there is no restriction.

Allowing of this food also includes mental allowing - being OKAY mentally with eating the food that you’re choosing to eat. And this is the work we do - allowing people to dive FULLY into this work so they can push through to the other side where freedom and wellness without the obsession awaits.

After you’ve truly allowed all food, you begin to listen to your body more, sure you can eat 12 donuts right now, but you probably won’t want to. The IDEA of allowing all food and going ALL IN sounds scary but the reality of it looks a lot more like balance, enjoyment and freedom.

So are you ready to go ALL IN, to become an intuitive eater?

Want to know what’s holding you back in becoming an Intuitive Eater? We have a free quiz you can take that will tell you what is holding you back in becoming an Intuitive Eater and how to begin breaking through that barrier. You can take the quiz by clicking the link in the show notes www.thebodylovesociety.com/quiz , you can also find the link on our Instagram at @thebodylovesociety.

Welcome to How to Love Your Body - today on the podcast we will be talking what you can do on a “bad body image day.”

We all have them - they are normal AND they can be challenging. Since they are inevitable as we all will have a body for the rest of our lives … what can we actually do on days when we are feeling down and judging ourselves…. 

Here’s a worksheet you can download to help when these days come up - get it by clicking the button above.

So what are some things you can do on a bad body image day? 

 

  1. Stay away from “body checking” - 

This means do not stare at yourself in the mirror judging every body part and zero-ing in on what you need to fix/ change. Avoiding the mirror on these days/ avoiding seeing your reflection is SELF HONORING. Of course, looking at yourself in the mirror and being able to do it with judgement is something to work on - but when you are having a hard day, staying away from analyzing every body part will be your ally. It will contain your thoughts from going off the rails or at least not expand what is already going on in your head.

2. Shift to neutral body comments - 

If you catch yourself saying really mean things about your body - then let that be a signal to you to shift those comments to something neutral. We don’t expect you to say really loving things about your body on these challenging days but you still deserve respect - so in order to shift from the judgemental words, shift them to neutral such as:

-I’m so fat ---> I have a body

-My legs are so big -----> I walk with my legs

-I hate the way my arms look in this shirt ----> These are my arms.

-My stomach should be flat ----> This is my stomach

Being able to use neutral comments about your body brings you back to reality and can stop the judgement chatter - it can be something you can say to yourself instead of letting your inner critic take over. Because in reality -- you have a body. Feel the difference in your energy when you say “I’m so fat” and then when you say “I have a body.” - There’s a difference- reflect on how it feels. This is why neutrality is so powerful without it being so extreme into forcing positivity and loving comments that you just may not believe right now - especially on days like these.

 

3. Wear comfortable clothes - 

If you know something doesn’t fit well, or you don’t the way it feels tight on your body, or it digs in a little too much, or it just gives you an overall eh feeling - well for one maybe just get rid of that clothing item but secondly do not wear that item on bad body image days. Where something that you know is comfortable and fits the body you have TODAY. Nothing is worse than having a pair of pants (or whatever) digging into your sides when you are already feeling judgemental of your body. So do yourself a favor and wear clothes you know don’t trigger you - we would also recommend to go through your closet and only keep clothes that you like / fit the body you have today / are comfortable so when you look in your closet / drawers you know whatever you choose, it already feel good or at least neutral. Time to marie kondo your closet!

 

4. Stay off social media -

The comparison trap sucks. And social media will swallow you whole on a day where body image just feels more challenging than other days - so do yourself a favor and don’t find yourself scrolling into the dark hole of Instagram / social media. Do something else with your time where you aren’t triggered or tempted to compare yourself, your life, or your body to someone else’s.

 

5. Do something loving for yourself 

What do you love? What do you enjoy? DO THAT. It could be something super small or super big - and all of the in between. Whatever it is - make sure it’s something that is self honoring and brings you joy or at least a sense of calm. Call a friend? Rest? Listen to your favorite song? Watch your favorite Tv show? Get your nails done? Read a book? Skip the dishes?

Being gentle and compassionate with yourself is such a great way to get you back into the present moment and honor whatever need you may have. When you give yourself a break everything just kind of relaxes - the energy shifts a bit and you feel you can breathe just a bit easier.

 

6. Ground yourself in nature - 

Going outside is an act of presence. It can realign you. It can bring you back into your body. It’s calming. It’s so many things. If you really want to go the extra mile and ground yourself - get barefoot and plant your feet on the ground. Close your eyes and breathe. You’ll notice the racing thoughts slow down, it gets quiet, and you can step back into your body.

Try all or some of these things out and see what resonates and what works for you. These are just suggestions so what works for you might not work for someone else and vice versa, that’s okay - it’s using your intuition and signals in your body to know what feels good. And then do that. <3 

ANNOUNCEMENT:

Want to know what’s holding you back in becoming an intuitive eater? We have a free quiz you can take that will tell you what is holding you back in becoming an intuitive eater and how to begin breaking through that barrier. You can take the quiz by going to www.thebodylovesociety.com/quiz

Welcome to How to Love Your Body, today we are talking about weight loss and how UnDieting can help with that.

Be sure to grab your free worksheet at www.thebodylovesociety.com/96  the link will be in the show notes so you can work through this with us today!

So firstly, we would ask you - how can you lose weight with dieting?

So far there is no proven way to PURSUE weight loss and keep it off….

So this tells us that whether you are dieting or UnDieting - FOCUSING on the weight and potential weight loss isn’t going to get you very far.

If you had dieted in the past and kept it off in a way that didn’t take over your life - you likely wouldn’t be listening to this podcast.

So the moral of the story here is - there is NO proven way to actively pursue weight loss and have it be maintainable. 

Does this mean you can never lose weight and keep it off? NO

Your body is brilliant and will always take care of you and do it’s thing. But when YOU try to decide it needs to be a different size and then take actions to manipulate it, it will backfire, Your body is very smart and will rebound if you try to restrict food to be thinner …

Letting your body do its job is our best advice.

So what is the point of UnDieting then?


UnDieting is what to do with everything else that you actually do have some control over - like how you think and feel about food and your body and then of course that leads to how you eat and exercise.

These things are the things you can work at and actually create lasting change - and then with these changes your body will decide what to do - lose weight, gain weight, stay the same…. 

So in UnDieting you will:

  • Get out of the dieting mindset so you don't think about food all day anymore, you aren't afraid of a piece of chocolate cake and you don't feel like you were “so good” because you had a salad for lunch
  • Food is just food and you can enjoy it all while listening to your body
  • With a dieting mindset, if we said, go eat whatever you want, it is unlikely you’d even be able to listen to your body because a dieters thinking is so skewed and overbearing that we cannot listen - there is just so much constant chatter - should I eat this, I feel bad for eating that, may as well eat everything and start again tomorrow… there is no peace to actually listen and make decisions based on your body’s needs, it’s all about the rules and obsession…

UnDieting also allows you to live a balanced life long term - if you are truly enjoying the way you live, it’s not something you have to try to “stay on”, you just LIVE! And yes of course it’s flexible, some weeks you are going to exercise a lot and be very active and some weeks you will be swamped at work but instead of beating yourself up for it, you move on and get back to it when you can...This prevents the all or nothing pattern that dieting brings.

So when you ask “How can I lose weight with UnDieting” shift this question to “What kind of life do I want and how do I want my relationship with food and my body to be?” - because these are the areas you have some control over.

Doing the same thing for decades and expecting a different result is just torture for you and those around you!!

Try something different and you’ll be amazed at how you can get everything you were looking for in a place you least expected.

If you are wanting to make this change be sure to enter your information on our Spring 2020 waitlist for The UnDiet Academy where we help women find wellness without the obsession, where we can really help you get into the driver’s seat of your life, health and relationship with food and your body without going through the weight loss rollercoaster again and again!

You can get more info about that at www.thebodylovesociety.com/unidet

February 25, 2020

Ep 095 - End Binge Eating

Welcome to How to Love Your Body - on today’s episode we will be talking about binge eating and how FOOD is not the culprit here. Here we explain what is instead and how to begin healing it.

Many people believe that the reason they binge is because of sugar, carbs, candy, chips, bread, whatever it is that tends to “trigger” someone. 

And we get that because that was US! We thought every food other than meat, vegetables and fruit were to blame quite frankly. Every time we had a cookie, some potato chips, a piece of pizza or some chocolate all hell would break loose - why couldn’t we control ourselves around these foods? Why did one bite always turn into a binge? It must be the foods! This didn’t happen with veggies or salad!

So we would try to NOT eat these things, if we could just avoid the food, the bingeing would be solved. But it was inevitable, we would give into one of these foods and BOOM we were back in the restrict/ binge cycle all over again.

If you are trying to AVOID the foods you normally binge on you are actually putting more fuel on the fire. The restriction and mindset around the foods you binge on is what causes the bingeing, it is never the food itself.

Here are the steps you need to take in order to release the power that these certain foods have over you:

Grab your free worksheet at www.thebodylovesociety.com/95 so you can go through these steps with the specific foods that YOU struggle with so you can find some peace with them.

Step 1: Identify what the foods are that you struggle with - is it entire food groups? Specific foods? Is it certain tastes like sweet or salty? Get it all down.

Step 2: Look at these food groups, specific foods and tastes and assess how you’ve treated these foods in the past - have you cut them out for certain meal plans, do you see them as “bad foods” that you shouldn’t ever be eating, do you feel guilt when you give in to these foods? Write it all down.

Step 3: Choose one food to reintroduce into your life. And we mean REALLY incorporate it into your life, want to bring some to work with your lunch? Have some in your desk, buy it and keep it in your house, order it if it’s at a restaurant and truly create an abundant relationship with it. Really get into a space where you realize you can have this food ANYTIME you want. You can of course listen to your body along the way, you aren't trying to eat it so much you feel sick and never want it again (that does not work or last) but instead just diminishing the power it has over you. When this so called “binge food” is just another food, you will actually be able to eat it and move on with your day instead of it always turning into you feeling out of control.

Step 4: Work on the mindset. Allowing the food physically is one part of this work, but mentally allowing is almost more important. If you are buying the food and keeping it in your house but shaming yourself every time you are eating it and thinking how you SHOULD NOT be eating so much/ at this time of day…

The binge feelings of restriction will still be there. 

This is a huge part of what we teach in The UnDiet Academy - how to change the way you think so food no longer has such power and instead you can enjoy all foods when you feel like it, when your body feels like it and you can still prioritize wellness without the obsession!

To stop binge eating, end the diet cycle for good and find wellness without the obsession be sure to join the waitlist for The UnDiet Academy beginning again next month. When you join this waitlist you will also be sent information about a few free masterclasses that we will be hosting in March and April so you can begin on this journey to food and body freedom whether you join the program or not!

Join The UnDiet Academy waitlist here - http://thebodylovesociety.com/undiet

Welcome to another episode of How to Love Your Body - today we’re going to be talking about what self care looks like as an UnDieter. 

Before we get started you can download a self care worksheet at www.thebodylovesociety.com/94

Self care- “the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.”

Self care is doing anything that honors you and your body, it’s making yourself the priority - there isn’t a list of self care items that you have to choose from - it’s something that you choose for yourself 

What makes you feel good? What fuels your soul? What makes you happy? What relaxes you? 

What “that” is for you - THAT is self care. 

So to get a little more concrete- 

What might self care look like as a UnDieter in the categories of food, mind, and body? 

FOOD

Yes. Self care can involve food as an UnDieter - because food is awesome, and social, and pleasurable, nutrient dense and decadent!! 

Self care may be - 

 

  • Coming home after a long day and ordering in pizza and having a glass of wine. 
  • It could also mean having pizza and some salad because the balance feels great! 
  • Make a green smoothie for breakfast because last night you had some amazing Mexican food and in the AM a burst of greens felt like a really good choice for your body. (Not about eating something “good” to counteract a meal - rather it’s listening to your body)
  • Baking cookies and listening to your favorite music! 

  • Drinking some hot tea before bed 

 

We can go on and on - the point is you can allow all food, you can listen to your body, you know when it’s asking for something that will feel good- be it a green smoothie or a cookie - it’s about how you feel in your body and how it makes you feel emotionally. 

MIND/ SOUL

 

  • Listen to podcasts and read books that grow your mind and enhance your life 
  • Sit at your favorite coffee shop with your latte with whatever milk you prefer while you chat with a girlfriend or you’re solo working on your computer - Our favorite self care ritual by the way!
  • Get child care so you can have alone time 
  • Setting boundaries! 
  • Stop saying yes to crap you hate :) 

  • Investing in your personal growth- seminar, retreat, online program etc 

 

BODY

 

  • It could mean a really kick butt workout after a stressful day - to release some stuff. Or get up early to start your day off to move your energy and get that heart pumping! 
  • Take a nap, get to bed earlier, rest instead of exercise
  • Buy yourself a new outfit that fits the body you have TODAY.
  • Go on a walk outside and breathe in the fresh air 
  • Speaking kindly/ respectful to your body 
  • Setting the mood with candles / music / essential oils and taking a bath 
  • Spa day 

We suggest that you make a list of things that you consider self care so when you feel like it’s lacking in your life - or you had a stressful day - or you just feel like giving yourself some love- you have YOUR list that you created of all the things you love and choose something! 

Self care may seem like a cliche or silly thing but it’s 1000% necessary and important to incorporate into your life on the daily! You will notice the difference - even if it’s taking a few deep breaths and closing your eyes - that is self care. 

Don’t forget to download your worksheet at thebodylovesociety.com/94

Be kind to yourself, you deserve it, and you’re doing the best you can! 

Follow @thebodylovesociety on Instagram 

If you liked this episode - help us spread the work by rating and reviewing our podcast. Xo 

Welcome to How to Love Your Body, on this week’s episode we are talking about foods that get a bad rap like sugar, because many people believe in this work but with conditions.. Shouldn’t we limit our sugar intake/gluten intake/ processed food intake etc…?

You can get your free worksheet to go along with this episode at thebodylovesociety.com/93

When we say, listen to your body and allow foods unconditionally you might think, but i’ll be eating sugar all day long and that can’t possibly be good for me.

This is why this work can be so challenging when doing it on your own, there is a mindset shift that makes this all work but coming from the perspective of diet culture, it seems nearly impossible for having NO limitations on any foods to make any sense health wise.

Here is why “limitations” don’t work even if it seems like that is what would make sense.

Say you are worried about sugar, so you give yourself a limitation of one sweet thing a day. It’s Tuesday night and you haven’t had your allotted sweet for the day, you’re full from dinner but don’t really feel like anything else but you don’t want to waste the opportunity to have a treat, so you grab some ice cream from the freezer. It tastes good but you didn't really want it so afterwards you feel kind of bad about it. Then on Thursday that week there’s a birthday at work and they bring in your FAVORITE cake so you have a piece and it’s amazing, great! Then that night after dinner you just don’t feel finished, you feel peckish and you’re grazing into the night… when a bite of chocolate would have been perfect but your limitation got in the way.

Notice how limitations affect you in both directions - when you have a scarcity mindset with food (which limitations will ALWAYS give you), when you have an opportunity to eat something that isn’t always available you’ll likely always take it, even if you don't really want it… leaving us thinking about food more, eating when we aren't hungry, choosing foods that we don't love and living in a box when we could be free!

Here is the alternative -- no limitations AHH! That sounds scary, we know but here’s what actually happens when you allow all foods unconditionally, yes even sugar.

Sugar becomes just another ingredient in a food, it’s not as magical as when we limit it. So yes, one day you might have a couple sweet treats and another day you’ll have none, you are free to listen to your body and take cues from IT instead of just following the arbitrary rules you created for yourself. 

When you allow it ALL, PLUS listen to your body it creates a natural ebb and flow that you can maintain forever and leaves you with an abundant food mindset.

Jenna used to not be able to have a stale box of crackers in her pantry without scarfing the whole thing down because she limited herself from carbs, she now jokes that she could live in a grocery store and it wouldn’t affect the way she eats.

This is a beautiful transformation -- from feeling like she has to control herself around ANY available food to feeling at peace surrounded by any foods at all. Peace with herself, her body and her ability to eat in a way that feels good.

Allowing all food doesn't mean saying screw it to health, wellness, or feeling good in your body. It means being free to use your ability as a grown woman to decide what to eat without external rules and with a clear mind and the only way to this is through allowing food and stopping the rules for good.

Do you find you give yourself vague rules and restrictions with food in the name of being sensible?

Even slight restrictions will keep you stuck in feeling uneasy around food and like it is always work.

Grab your worksheet to work through the steps towards letting go of all limitations even in the face of fear at thebodylovesociety.com/93!

Follow @thebodylovesociety on Instagram 

Welcome to How to Love Your Body - today on the podcast we will be talking about comparing your body to your PAST body, this is the most challenging comparison that women come to us struggling with.

To work on this and find some healing for yourself be sure to grab your free worksheet here www.thebodylovesociety.com/92

When we ask about comparison women say the hardest thing to move on from is comparison to their past bodies.

And that makes sense, we create an identity for ourselves as we live our lives and a big part of that (sadly) is based around the way we look. So a couple decades later when we look different, it can feel very uncomfortable.

Who are we now if we aren’t the fit one, the thin one, the super healthy one, or even the one always trying to lose weight.

Even though these things really are so minor in WHO we are, we base a lot of our self worth/ identity around these things.

If we are constantly comparing our bodies to our past bodies, it’s almost impossible to find peace now.

So how do we deal with this?

One great tool is to create a mindset shift using a different aspect of your life from your past that has changed (when we focus on weight and body it can be hard to see clearly and it is a very emotional subject in our weight obsessed culture).

For instance:

(Lauren shares her life as a past athlete)

(Jenna shares her life as a past model) 

Yes, these times in our past had a lot of positives, we look back at them lovingly, but they are in the past and there’s no way to change that. Our lives are different now, we grew up, started families, found work we loved. A lot has changed and there are losses to that and things that we have gained.

It’s the same with our bodies - whether it was a time of restriction and it was really hard for you or whether your body has just naturally changed over the years, there are things you’ve lost and gained since then.

Grab your worksheet so you can take note of these things and change the way you think about your past at www.thebodylovesociety.com/92

Start by choosing a time in your past that you tend to compare yourself to.

Take some notes on what you miss about that time - the things you feel you have feelings of loss around.

This might be things like: 

 

  • Certain relationships/ friendships
  • Maybe you lived somewhere else and you loved it there
  • Your social life
  • Having more freedom (life before kids!)
  • Being in school that you loved

  • Being in a thinner body that you felt was “better”

 

What do you have NOW in this present moment, that you feel you have GAINED since this time in your life?

 

  • Family
  • Wisdom
  • Career expertise (success)
  • Sense of self ? (even in a different body do you feel you KNOW who are you more now?)
  • Some amazing life experiences
  • Learnings from some tough life lessons
  • 20 years of LIFE that you didn’t have before!

  • New relationships and new love

 

So we know for sure that there have been things that we feel we have lost from our past but there are also many things we have gained (but we get that when you look at an old picture of yourself all you can think of is what’s changed in a negative way, in your eyes and not all the amazing things you’ve gained in life)....

Now dive a bit deeper into these things that you feel loss around - we don’t just want to leave it as a loss that can never be recovered:

The thing that we really feel loss around is the FEELING things give us, not the things themselves: 

What is the FEELING that these things from your past gave you?

Relationships might be connectedness and love

Life before kids may have felt more carefree and relaxed

Being in a thinner body may have made you feel confident 

Now that you have your list of feelings it’s time to brainstorm:

How can you get these feelings in your life NOW!

Yes, the past is the past and it won’t ever look the same, but the good feelings you feel you’ve lost can come back in new ways…

Don’t have close girlfriend relationships and want that feeling of love, community and closeness? Get out there and figure out how you can meet some.

Not feeling confident anymore? What can you do to boost this? Mindset work is vital in this but also some superficial stuff can help too, clothes you like on your body how it is now, doing your hair and makeup the way you like it, do things you’re good at and confident in…

Want feelings of being carefree and relaxed? What can you do, even in small ways to get this into your weekly routine? One night a week just for you to go to yoga and get tea at a coffee shop and read your favorite book?

Take action on this and let us know if seeing old pictures of yourself is as painful as it’s been in the past.

Yes, things might be different but they can be just as AMAZING!

Don't forget to grab your worksheet at www.thebodylovesociety.com/92 - just listening can give you insights but taking action will actually make transformation happen!

Connect with us on Instagram and let us know what you thought of this episode!

Welcome to How to Love Your Body with Jenna and Lauren- on today’s episode we are going to be answering a question- “what is the difference between listening to your taste buds and listening to your body?” 

You can download the worksheet that goes with this episode at www.thebodylovesociety.com/91

So this is a great question because as UnDieters/ Intuitive Eaters some think that whenever they feel like eating something, want something, crave something they HAVE to eat it because as an UnDieter there are no restrictions and to always eat whatever and whenever…. 

It’s true that UnDieters have no restrictions and allow all food…. Here’s where the difference comes in between listening to your taste buds and listening to your body. 

One of the most important aspects of being an UnDieter is paying attention to how you feel in your body. We have the philosophy of wellness without the obsession which means it’s okay to care about your wellness, you just don’t have to live an obsessive restricted life to care about your health. You can truly have it all. 

So if you are going off of tuning in and paying attention to how you feel in your body - there’s a big difference between taste buds and body signals...

You may look at the menu and think that the pasta and the pizza and the bread that comes on the table sound like they would taste amazing - but you realize you had a big lunch and you aren’t even feeling that hungry - of course there is no restriction go ahead and eat pizza, pasta, and bread- but ask yourself - do my taste buds want this right now or does my body? Will this feel good to eat? 

Considering your lunch - you realize that maybe eating such a heavy dinner won’t feel good and you opt for something lighter but of course still delicious!! Maybe it’s a big fresh salad with the protein you prefer, with cheese, and chunks of avocado with a really nice dressing on it -- you decide to have a piece of bread smeared with butter and your lovely salad. 

Do you see the difference between restricting yourself and listening to your body? You decided to not eat with your taste buds but to eat with how you wanted to feel in your body AND you still had a satisfying amazing meal AND you know you can have pizza and pasta the next day if you feel like it… 

It’s never a permanent choice, it's just a choice for that moment. You are living in the present moment and making decisions in the way your body feels in that present moment and every single day, every hour, your body changes in the way that it feels- your job is to listen to your body and trust its signals! 

And get this --- YOU CAN EAT THAT DANG PIZZA AND PASTA AND BREAD even if you’re full and know it won’t feel good - that’s up to you! There are no rules and you are not a good or bad person for the choices that you make! 

Just know that you always have YOUR OWN choice - no one gets to tell you what to eat, how to eat or what your body is feeling or how it will feel. That’s up to you- no one can feel what’s going on inside your body - you get to take the internal signals and listen to them. You get to trust your intuition and trust your body to have your best interests at heart. 

So the next time you eat something and you are deciding what you what - do a check in with your taste buds and with your body and see if you get an answer - and just to reiterate - you can do whatever the heck you want - you can listen to the signals or not. It’s an empowered choice!

And just know you always can eat food that you ENJOY- if your taste buds are saying YUM pizza but your body isn’t - choose something else that you love that will feel a little better - you never have to opt for “healthy” food because it’s a better choice or the right choice or it’s good for me even if it tastes like crap - NO it’s about wanting to feel good in your body and have wellness without the obsession! 

Don’t forget to grab your worksheet www.thebodylovesociety.com/91

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