Monthly Q&A #14, July 2017

Topics Discussed

  • How to tune in to fullness in social situations
  • How to deal with mental cravings as opposed to physical ones
  • How to deal with thoughts that you've screwed up your health by dieting
  • How to handle being in a semi-honeymoon phase, and whether or not you really need to pay undivided attention to your food in order to fully tune in to your body's cues
  • How to choose between what will satisfy you mentally vs. what will make you feel good
  • How to tune in to fullness when food serves as a means of "cutting off"
  • How to motivate yourself to take care of hunger at moderate levels
  • How to get over the fear of letting go of negative self-talk and restrictions
  • Clarification around the exercise in Module 7 about identifying what you want
  • Tips for telling the difference between a physical vs. a mental desire, and how to navigate eating for rebellion
  • How to navigate the desire to eat constantly between meals    
  • How to push back against self-critical thoughts after you've eaten a meal and you're feeling full and sluggish

Monthly Q&A #13, June 2017

Topics Discussed

  • Whether metabolism stays permanently slowed after you diet, and how to overcome the fear of "spinning out of control" when you stop restricting
  • Whether to have a bedtime snack
  • Whether you really need to let go of the desire to lose weight
  • Why people experience resistance to structured exercise
  • How to handle going to an event where you'll see people you haven't seen since you were smaller
  • How to deal with other people bringing the food police to every meal
  • How to handle inadvertent weight loss after having made peace with weight gain
  • Whether to completely remove body talk from your social media
  • How to have self-compassion while dealing with infertility
  • Why the research on intuitive eating and Health at Every Size isn't more mainstream
  • Where fruits and vegetables fit in with intuitive eating
  • How to deal with clothing not fitting 
  • Ideas for making nutritious choices from a healed place rather than a restrictive place
  • Intentions for self-compassion
  • Why more medical professionals aren't familiar with intuitive eating
  • How to learn to trust your inner caretaker and stop viewing it as weak
  • Why a higher BMI doesn't equate to poor health, with reference to this study 
  • How to trust your body when you're hungry just a few hours after eating to the point of uncomfortable fullness 
  • Whether drinking wine with dinner inevitably leads to overeating
  • "Self-care vs. self-control" and how to tell the difference

Monthly Q&A #12, May 2017

Topics Discussed

  • Respecting fullness rather than rebelling against it
  • How to deal with not feeling hungry
  • What it means when people say "put your hand over your heart"
  • How to practice self-care during PMS
  • Viewing dinner as a reward after a long day
  • How to set goals with intuitive eating, without falling back into diet mentality
  • Additional tips for fighting back against disordered thoughts, with reference to Module 2
  • What if honoring your needs leads you to gain a lot of weight?
  • How to respect fullness while going out to dinner
  • How to stop making rules about serving sizes and eat larger amounts
  • How to stop making food contingent on exercise  
  • More ways to remember the hunger scale
  • More ways to assess hunger and fullness, with reference to the subtle signs of hunger PDF
  • How to let go of the "ideal body" and accept your size
  • How to quiet the thoughts in our head that are influenced by friends, family, etc. who are dieting
  • How Ayurveda does or does not fit with intuitive eating
  • How to deal with a husband who is fat-shaming
  • Other simple self-compassion exercises, with reference to:
  • How to decide what you want to eat, with reference to Module 7

Monthly Q&A #11, April 2017

Topics Discussed

  • Whether it's OK to use exercise programs in conjunction with intuitive movement
  • How to distinguish between physical and emotional hunger, and why fear of emotional hunger is rooted in the diet mentality
  • Whether the course material still applies to you even if you feel like you have NO restrictions on your eating
  • Whether or not to try to quit smoking while learning intuitive eating, with reference to Allen Carr's Easy Way to Stop Smoking 
  • How to navigate feelings of body shame that arise after non-hunger eating
  • How long it could take to be able to manage emotional eating
  • What to do when you feel that "I'm going to binge" feeling
  • How to be gentle with yourself if and when your body changes 
  • Whether or not to move on to other modules or spend more time on ditching the diet mentality
  • How to avoid getting overwhelmed and perfectionistic at the outset of the intuitive eating journey
  • Whether to eat in response to thoughts about food rather than physical hunger cues, when those cues aren't readily evident
  • Whether self-compassion ever becomes the norm
  • Book recommendations for anxiety, with reference to:
  • How body respect differs from self-compassion
  • Whether it's normal to stay in the first few modules for a while
  • How to overcome the fear that you'll just eat cookies forever, with reference to Module 4
  • More examples of self-compassion in practice
  • How to square the anti-diet approach with research that shows people's eating patterns affect their health

Monthly Q&A #10, March 2017

Topics Discussed

  • How to eat intuitively with conditions like hypertension and diabetes
  • How to deal with feeling triggered by food labels and calorie counts
  • How to handle weight loss due to intuitive eating in a body-positive way
  • Ways to implement self-compassion on a day-to-day basis, with reference to the self-compassion break from Module 1
  • How to reconcile eating nutritiously for self-care with an intuitive eating mindset
  • Online body-positive movement classes besides yoga, with reference to the Body Positive Fitness Alliance 
  • What happens when you're only craving a few foods in intuitive eating
  • How to deal with your clothes getting tighter
  • How to reconcile the science of Health at Every Size with research suggesting weight loss leads to better health 
  • How intuitive eating can eventually help you genuinely crave and desire nutritious foods
  • How to explain the real-life examples of people who lost large amounts of weight and kept it off, with reference to the Food Psych episode with Glenys Oyston, RD
  • How to honor your hunger without "going crazy" 
  • How to deal with hearing diet talk in social situations
  • How to break up with the scale when a husband insists on keeping one in the bathroom
  • Water retention and PMS symptoms in intuitive eating
  • How to deal with feelings of bloating and early fullness
  • How to deal with lingering judgment and shame about eating foods that aren't the most "nutritious"
  • How to navigate a feeling of addictiveness around carbs without slipping into deprivation, with reference to the Food Psych episode on "food addiction"  
  • How to handle when things are going smoothly with hunger and fullness cues
  • How to deal with Irritable Bowel Syndrome and diet recommendations from doctors
  • What if certain foods high in fat, carbs, or calories really don't make me feel good, and I avoid them for that reason?
  • How to deal with eating beyond the point of fullness 

Monthly Q&A #9, February 2017

Topics Discussed

  • The difference between eating disorders and disordered eating, with reference to the ADAA treatment finder
  • How to trust that your intuition will lead toward health, with reference to my Refinery29 article about processed food
  • How to handle it when you lose weight inadvertently 
  • Ways to feel more satisfaction in eating
  • How to explain to a loved one why you don't like weight lifting and prefer yoga
  • How or whether to set goals in intuitive eating, particularly goals around the "honeymoon phase"
  • How to balance choosing foods you enjoy with the possibility of later discomfort
  • How to distinguish between hunger and anxiety/stress
  • My experience working with a therapist, and what to expect in therapy, with reference to:
  • A quick way to remind yourself to have self-compassion 
  • Whether or not to buy new clothes if you think your weight might change
  • Whether to track your eating
  • How to navigate feelings of shame around journaling
  • How to deal with guilt about breakfast choices
  • Whether EFT/tapping can be helpful with intuitive eating, with reference to:
  • How to handle when the diet mentality pops up unexpectedly, and whether it will ever completely go away

Monthly Q&A #8, January 2017

Topics Discussed

  • How to let go of the fear of weight gain
  • What is PCOS?
  • How long the honeymoon phase can be expected to last
  • Whether caffeine interferes with recognizing your hunger
  • Is there an intuitive eating app to track hunger? With reference to:
  • How to help a friend who's resistant to I.E. principles
  • How to help kids with intuitive eating, with reference to Ellyn Satter's books and division of responsibility in feeding and eating
  • How to trust yourself and your body when you've suffered abuse and trauma, with reference to:
  • Getting a knee replacement, with reference to the Health at Every Size providers directory (check the boxes for "physician" and "physical therapist," and enter your region to search)
  • Are there any "diet rules" that actually are considered healthy?
  • How to stop obsessive body-checking, with reference to:
  • How to fight the shame you feel when eating to the point of fullness
  • How to deal with starting to think about your next meal 2-3 hours after lunch
  • How to get over the feeling that you're eating "too much"
  • How permission to eat is related to permission in other areas of life
  • How to eat intuitively with food sensitivities
  • How to deal with knowing exactly what you want to eat but having to wait
  • Whether or not to carry around a "food bag" at all times
  • How long it takes to stop doubting your food choices

Monthly Q&A #7, December 2016

Topics Discussed

  • Emotional eating vs. honoring hunger
  • Teaching the concept of gentle nutrition to clients
  • How to incorporate self-compassion when under a lot of stress at work, with reference to this breathing gif
  • What happens if you feel sick or bad when eating "off-limits" foods
  • What to do if you feel like you "shouldn't" be getting hungry so soon after a meal, or you "should" wait until later to eat, with reference to Ellyn Satter's definition of normal eating
  • How to figure out what you actually WANT to eat 
  • How to deal with the memory of the positive attention you got for weight loss, with reference to:
  • How to take time to eat within a stressful day
  • How to deal with being denied treatment in a healthcare facility due to your weight
  • How to break self-compassion down into smaller steps, with reference to the self-compassion break meditation from Module 1
  • How to discover new passions and hobbies with the new mental space you gain from not dieting
  • Whether self-compassion is critical to becoming a lifelong intuitive eater, with reference to Kristin Neff's website
  • Ways of handling the diet mentality other than journaling and noticing thoughts
  • How to have awareness of fullness while at the table
  • What to tell yourself when feeling anxious before/during/after meals

Monthly Q&A #6, November 2016

Topics Discussed

  • What to do when you live with a restrictive eater
  • How to stop judging yourself for eating beyond fullness
  • What to do when noticing your fullness doesn't make you stop eating
  • How to react when friends are showing diet behavior
  • How to break the cycle of unconsciously eating in front of the TV
  • How to recognize non-stomach signs of hunger, particularly lack of focus
  • Why you might like the feeling of fullness rather than the feeling of emptiness
  • How to know when you're really believing your self-compassionate talk, rather than just going through the motions
  • How to treat each mealtime as an individual experience

Monthly Q&A #5, October 2016

Topics Discussed

Monthly Q&A #4, September 2016

Topics Discussed

  • How to work through the idea that "I would feel better if I lost weight" (with reference to the plus-size athletes Regan Chastain, Anna Guest-Jelley, Jessamyn Stanley and Dana Falsetti
  • How to move forward in the course even if you're gaining weight
  • Whether "sugar addiction" is really a thing, and how intuitive eating helps reduce addiction-like feelings around food
  • Why you don't need to "detox" from sugar, dairy, wheat, etc. before beginning intuitive eating (with reference to my articles about why detoxes are unnecessary and unhealthy, and why it's normal to have carbohydrate cravings when you begin eating more intuitively)
  • How to figure out what to eat while learning to eat intuitively, and how to avoid making "healthy" foods the new "off-limits" foods 
  • How to do the journal exercises every day without actually having to sit down and journal every day
  • How long it takes to feel that the diet mentality is totally gone
  • How to stop approaching this course in a perfectionistic way, and how to let go of any exercises that don't work for you
  • How to handle overeating the previously "forbidden" foods (e.g. chocolate) and move to a place where you actually want to stop before you feel unpleasantly full
  • How to overcome the reluctance to speak to yourself compassionately in your low moments
  • How to deal with GI distress such as bloating, gas, abdominal distention, etc. while learning to eat intuitively
  • How to deal with physical discomfort from certain foods, without labeling them as "bad foods" 

Monthly Q&A #3, August 2016

Topics Discussed

  • How to have self-compassion even on bad days
  • Whether to exercise at the beginning of the intuitive eating journey
  • How long it might take to start "hearing" your body's cues
  • Whether to read complementary chapters of the Intuitive Eating book
  • How to push back against feelings of failure when old clothes don't fit
  • How to explain to others why foods they consider "bad" are now in the pantry 
  • How to handle medical doctors telling you to lose weight (and check out Food Psych episode #58 with Regan Chastain for more)
  • How to begin to limit body checking
  • Other tools for cultivating the inner caretaker
  • How to deal with other people's judgmental attitudes
  • Whether we can have a private Facebook group for the course (please vote below!)
  • Whether to honor the feelings of hunger that come from being tired
  • How to deal with the desire to finish a favorite food even after you feel full
  • The documentary Food Inc. and how to reconcile intuitive eating with concern for environmental issues

Update 9/29/16: This episode mentions a poll about an optional Facebook group, but the poll is now closed because the people have spoken and y'all want a group! Here's the link to join

Monthly Q&A #2, July 2016

Topics Discussed

  • How to navigate negative responses to self-compassion
  • Making time for exercise
  • Recognizing the diet mentality
  • Dealing with family members' obsessions with dieting and exercise
  • Leaving behind a plant-based, vegan lifestyle that caused deprivation
  • Issues with an older edition of the book Intuitive Eating
  • How fitness trackers affect the diet mentality
  • How to deal with weight changes in intuitive eating 
  • Troubleshooting issues with honoring hunger
  • Why fullness can trigger feelings of self-punishment 
  • How to handle self-judgments about foods deemed "unhealthy"
  • How to handle digestive issues and potential food intolerances when you have a history of anorexia

Ask Your Question!

Each month I answer Intuitive Eating Fundamentals participant questions in an exclusive audio podcast.

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