I Feel Broken

This is something that I hear so often from my clients. They feel broken. Not whole. They realize that something needs to change in their life, but it’s hard. They often know what it is, they just don’t know how to do it.

 

There are many different areas of one’s life where they may feel broken. In their relationship with their spouse, their children, or maybe even themselves. Much of it has to do with the fact that they’ve been beaten down over the years. I don’t mean physically beaten, I mean emotionally beaten.

 

Now, there may be multiple reasons why. But I will focus on one in particular. And that is the relationship they have with food and their body. The struggle with not being happy with who they are because their self-worth is tied up in a number on a scale and in a dress size.

 

Let’s turn this conversation to you.

 

Do you feel broken?

 

Are you fed up with struggling with food and your body? Have you tried to change your body because society has told you to? Have you been told that thin people are respected more, thin people get the jobs, and to be other than thin means you are not enough?

 

Not pretty enough.

 

Not smart enough.

 

Not skinny enough.

 

Just not enough.

 

And you’ve tried and tried to diet, to restrict your foods in order to “get skinny” so you will be enough.

 

But it hasn’t worked.

 

So when my clients come to me and say they are broken, they just don’t know where to turn any longer. They know they don’t want to diet any more. They know that they don’t want to be ashamed of their bodies any longer. But how?

 

The answer lies in these 3 ways.

 

  1. Commit to giving up dieting forever and begin your intuitive eating journey. Now, this is easier said than done, I know that. But let’s start with the understanding that diets don’t work, and they never will. Stop pursuing weight loss in an effort to change your body. Instead, start by looking at what new habits and behaviors you can add to your life, versus what you need to take away. These new habits and behaviors will help improve your health and will be sustainable since they are not tied to a scale.

 

  1. Seek support. This is nothing to be embarrassed about. Ask for help. Why should you do this alone? There are professionals out there trained to help you. I have seen and spoken to many women who continue to struggle because they just don’t want to invest in themselves. And I say “why not”? You are worth it. If I told you that you will continue to spin your wheels and struggle year after year until you seek out support, would you still resist? If you do, then consider why you want to stay in the struggle. Because those who want to improve their lives and not be broken any longer, seek support.

 

  1. Protect yourself. Speak out against those who pressure you to be thin, to lose weight, who tell you that you are not enough, and who seek to knock you down at every turn. You don’t need these people in your life. It’s a risk, yes, especially if they are family. But it’s time to put them in their place and let them know you will not be emotionally abused any longer.

 

Okay, I’m a little hot under the collar as I write this blog. But I feel sad for those of you who are broken, and I want to help you become whole again.

 

Apply for your Break Free of Dieting Session today. Take the leap of faith you need to take.

 

 

How to Advocate for Yourself at the Doctor’s Office

My client walked into my office. We’ll call him Bob. I had not seen Bob for 2 weeks because I was on vacation. Bob has recently decided to quit dieting. Yes, after 50+ years of trying every diet known to man AND undergoing bariatric surgery (of which he gained back most of the weight he lost) he decided he needed to finally address the true underlying reasons why he was overeating.

 

Emotions.

 

Namely sadness and loneliness with a dose of frustration thrown in there.

 

But Bob knew that no matter how much his doctor told him he had to lose weight because he has diabetes and other chronic conditions, the diets just did not work. He was able to follow the diet for a short time and then an emotion would hit, and he would numb out with food. The diet was over.

 

Is this a familiar story to you?

 

On this night when I saw Bob in my office he had only been working with me on intuitive eating for about 2 months. But he was doing a great job at rejecting the diet mentality. So I was surprised that this night when he walked in, I can tell by the way he was speaking that he was slipping back into diet mentality.

 

I asked him what was going on. He shared with me that he was having terrible back pain and all the doctors he’d been to over the last 2 weeks while I was on vacation told him to lose weight to heal the back pain. He was seriously considering starting a diet, although I pointed out to him that he was already restricting (a.k.a dieting) which I could tell based on what he was sharing with me.

 

He looked me straight in the eye and he said “you’re right. I didn’t realize my actions were actually dieting”. Yet, he was still so shook up by the doctors prescribing weight loss to him AGAIN, that he was desperate.

 

Bob is a physical therapist and I asked him how he would treat one of his patients who complained of back pain. He laid out a physical therapy protocol. I then asked him “Bob, wouldn’t this protocol be appropriate for you?” And he said yes.

 

And then he realized what’s really going on!

 

He was embarrassed by his doctors, ashamed that he had gained weight again, that he was forced to get on the scale and that his doctor’s only treatment prescription was weight loss when there were a slew of other treatment options they could have suggested.

 

Unfortunately, this is not uncommon.

 

One of the biggest fears I hear from clients about going to a doctor’s appointment is hearing the words:

 

“Get on the scale”!

 

And then the chills, the heart racing, the stomach sinking…and the words that follow:

 

“Lose weight and your blood pressure and blood sugar will come down”.

 

Well, dear doctor, you’ve said this a thousand times before and where has it gotten your patient?

 

I’ll tell you! A lifetime pass on the diet roller coaster ride.

 

What to Tell Your Doctor

  1. It’s time to take a stand. To let your doctor know that you will not be fat shamed.
  2. That you will no longer take “lose weight” as a solution to your current health issue.
  3. That you will not let your health evaluation be determined by a number on the scale.
  4. That you want to know what treatment options he gives his patients who are in smaller bodies – that’s the treatment options you want to discuss.

 

Listen, I realize it’s not always easy to advocate for yourself. I get that. But you know by now that weight loss and dieting is not the answer you are looking for.

 

I want to help you get off this vicious cycle of yo-yo dieting so you can learn to focus on habits and behaviors, not weight loss.

 

Please join me for a free webinar:

 

“THE 5 STEPS TO BREAK FREE OF DIETING”

So You Can Make Peace with Food, Enjoy Guilt-Free Eating and Get The Body You Love

 

======> Reserve your virtual seat here

 

You will discover…

  • The 3 essential ingredients you need to never diet again.
  • Why diet and food restriction are not the answer to long lasting weight loss.
  • The #1 reason why changing what you eat is keeping you spinning your wheels.
  • My 5 step system to finally achieve the body you love (that you can start using right away).

 

You will walk away from this training with the knowledge you need to get started so you never have to be afraid of the doctor’s scale again!

 

Click here to register now!

 

Bob called me the next day. He called to thank me for caring about his health and wellbeing. And for guiding him on how to advocate for himself at the doctor’s office. He reported to me that his back pain was hardly noticeable that morning. That’s the power of CARING SUPPORT!

 

Hope to see you on the Webinar. Join us here!

 

I Eat the Yolk. Do You?

I love eggs. I enjoy them scrambled, in an omelet, hard boiled or in egg salad. But for years before I became an intuitive eater, I would only eat the egg whites. So, my scrambled eggs would be scrambled egg whites, my omelet would be an egg white omelet, I’d eat the hard-boiled egg whites and chuck the yolk, and my egg salad was really egg white salad.

 

Yes, I had demonized the egg yolk – sorry yolk, didn’t mean to do it – I was influenced by diet culture telling me that the yolk was “bad”, it was full of fat and cholesterol, and I needed to throw it out!

 

I even look back on the meal plans I created for my clients who wanted to lose weight (I don’t do this anymore, thank goodness!), and if I was recommending eggs for breakfast, it would always be egg whites.

 

How unfair.

 

Now, as an intuitive eater I no longer fear the yolk.  I eat the entire egg. And, as a RDN and certified intuitive eating counselor, I encourage my clients to eat the entire egg as well (but only if you like eggs of course!)

 

Your food fear is real. You have been told countless times by diet culture that there are “good” foods and “bad” foods and that you are “good” or “bad” based on what you eat. Your entire day is considered “a good day” or “a bad day” based on what you’ve eaten. This list of foods includes what you’d consider snack foods such as chips, cookies and ice cream. But it also includes foods that you would consider meal food such as eggs, dark meat chicken, and white potato.

 

I think about the dozens of eggs I threw out because I substituted egg whites for whole eggs in all my recipes. Granted, sometimes egg whites perform better in recipes if you want a fluffiness to the final product. But more times than not, that’s not the reason I was throwing out the yolks.

 

Just this past Sunday I made a veggie omelet for my husband for lunch. I automatically used 2 whole eggs. And then I made one for myself. What a great feeling cracking the egg and using the entire egg!

 

The final product is so much more satisfying than eating just egg whites. It has what we call staying power!

 

Aside from the satisfaction factor (which happens to be one of the intuitive eating principles), whole eggs are a nutrition powerhouse!

 

Yes, we can talk about nutrition on your intuitive eating journey. Remember, one of my 3 essential ingredients is Nutrition Education (learn more here).

 

Egg Power

Eggs is a source of high-quality protein. It is rich in vitamins, minerals and essential fatty acids.

 

Some of the nutrients found in eggs include:

  • Vitamin B12 – helps with red blood cell formation, manufacturing DNA and nerve cells, and carbohydrate metabolism
  • Folate – helps with red blood cell formation and DNA metabolism
  • Pantothenic acid – aids carbohydrate, fat and protein metabolism
  • Zinc – helps in wound healing
  • Iron – essential for oxygen transport
  • Vitamin E – promotes antioxidant activity and cell membrane integrity
  • Chromium – aids in growth and glucose tolerance

There’s More…

 

Eggs are also rich in choline – important for brain function, the antioxidants lutein and zeaxanthin – necessary for eye health, and vitamin D – a key factor in bone health.

 

As an intuitive eater, you are in charge of your food choices. And you will find that you make food choices that honor your health and your taste buds. What a beautiful balance that is!

 

Need help navigating this balance? Just reach out to me HERE!

 

 

Handling Life’s Twists and Turns

Life happens. Twists and turns appear out of nowhere and even as an intuitive eater, you may lose focus for a bit.

 

The truth is that no matter where you are on your intuitive eating journey, stressful life events are bound to occur. It’s okay to feel stressed or anxious, but you don’t want to lose yourself to life’s surprises. I encourage you to stay focused on your big WHY to keep you pushing through the obstacles.

 

When you feel life weighing you down, you may feel inclined to turn to food… But food is meant to nourish you, not be used as your crutch. There are other things you can do to help you handle life’s twists and turns that don’t involve food. I’m here today to help you find out what those other things are (and they are often different for everyone).

 

I will turn the question around on you for a moment. “What can you do to keep moving forward when life throws you curveballs?”

 

Before you answer that, I want you to really focus on WHY you are on the intuitive eating journey. As you feel like you are falling apart, ask yourself the reason you embarked on your intuitive eating journey. Was it to feel better in your body? Was it to be a good role model for your kids? Was it to stop the diet madness?

 

Chances are your “why” still resonates somewhere within you, even on your darkest days. Let this motivate you. Some days are easier than others but if you keep your “why” in focus, you can navigate the bumps along the way. Instead of letting the tough times discourage you from working to better your health and yourself, use mindfulness to clear your head space and find peace within yourself.

 

Here are 3 things you can do to help you handle life’s twists and turns:

 

1. Prioritize your own needs. Make every day the best it can be by prioritizing your own needs. That may mean making a list of goals, tasks to tackle, or fresh produce to pick up from the grocery store. Each step in the right direction is an important one.

 

You can make the most of each day by scheduling time for your own needs into your daily routine. There is a time for work, a time for taking care of the needs of others, and a time to care for yourself. This includes time to sit down for meals and to be engaged, mindful and do nothing but focus on your food.

 

2. Take time to unwind each day. This can be movement you enjoy, taking a bath, catching the newest episode of your favorite TV show, or talking with a friend. Remember that you do not have to navigate alone. At times life is too much to balance on your own so reach out to friends, coworkers, family, and loved ones for support when you need it. By letting go of pent up emotions, you will be clearing your mind and allowing more room for mindfulness.

 

You may be thinking “but I don’t have TIME to relax.” Trust me, I know the feeling. With busy schedules, sometimes it may feel like there is just no time to unwind. Even just taking 15 minutes to vent to a friend or to decompress your thoughts onto paper will benefit your day and your overall goals.

 

3. Write down your motivation. Instead of making excuses as to why you cannot do this or that, put that energy towards focusing on the reasons you embarked on your intuitive eating journey. Write down your motivation and the messages your body is sending you. You will gain clarity and feel motivated to continue along your journey.

 

The truth is, life comes at you fast. You cannot go back in time but you can make the most of your present and future. Honing in on your intuitive eating and mindfulness will help you navigate through life’s obstacles and keep you on track to being the best version of yourself.

 

Always remember, when you are feeling low, there is nowhere to go but up! If you keep your focus and mindfulness, you will find inner peace on even your worst days.

 

Special invitation for you: Come join an amazing group of women in the Intuitive Eating Mastery Circle. They are navigating life’s twists and turns while successfully moving forward on their intuitive eating journey. Get all the info and join us here!

 

How Intuitive Eating Impacts Your Health

It’s Intuitive Eating Wednesday when I answer your questions and troubleshoot your challenges around intuitive eating and emotional eating.

 

This week’s Intuitive Eating Wednesday Question comes from Dorica, and it is:

 

“Can intuitive eating improve someone’s health, such as migraines or upset stomach?”

 

The short answer is yes! Let me explain.

 

There are 3 reasons why intuitive eating will help improve your health, specifically migraines or an upset stomach (there are many other ways your health can be improved through intuitive eating, but I am specifically answering this week’s question about migraines (or headaches in general), and GI issues).

 

  1. Intuitive eating is stress-free!

 

Stress…. it’s a very powerful word which has a lot of effects on your body. When you live in a chronically stressed state, the switch to your stress response, known as ‘fight or flight’, stays on. This affects you in various ways including cognitively (memory problems, difficulty concentrating), emotionally (moody, irritable, depression), behaviorally (sleeping problems, social withdrawal) and physically (bowel irregularities, nausea).

 

What causes stress? Dieting! Hands down, calorie counting, restricting food, tracking points, logging your food into an app – all causes stress. And this stress triggers your internal stress response. As long as you continue dieting, you will stay in a stressed state and deal with the negative effects of it.

 

Once you decide to give up dieting and embrace the path towards intuitive eating, it’s like a ton of bricks is lifted off your shoulders. The stress disappears, and I bet you’ll see the headaches and gastrointestinal discomfort does too.

 

 

  1. Intuitive eating results in more consistent eating patterns

 

When you ditch eating by the clock, as most diets tell you to do (you know, all those rules that you follow), you learn to tune into your inner hunger and fullness signals. This likely results in a more consistent pattern of eating, specific to your inner wisdom. This consistency will improve the gastrointestinal symptoms you are experiencing, a.k.a. an upset stomach. And, will decrease any headaches that might have come from low blood sugar due to an inconsistent eating pattern.

 

Another point here to make is this. If you are still dieting, you probably find yourself in the restrict-binge cycle. So you restrict foods that you deem as bad for you, but at some point you can’t take it anymore. So, you end up eating said foods, but you don’t just have some, you overeat on those foods, leading to a binge. Then, you experience a flare in your IBS or other GI symptoms. Your mind goes right away to “You see, I can’t tolerate those foods”, but in reality, it’s the dosage of the foods you are eating, not the actual food itself.

 

So, give up dieting and restriction and embrace intuitive eating. You will find that you have more energy and your stomach is digesting food just the way nature intended.

 

 

  1. Intuitive eating encourages you to tune inward.

 

When you practice intuitive eating, you are engaging in mindful eating practices along the journey. That means you are learning to slow down, savor your food and tune in to how your body feels after you eat something. You are moving from auto pilot eating into conscious eating and this allows you to attune, not only to your inner signals, but also to your body’s reaction to food.

 

As a dieter, you listen to what the diets or health gurus tell you to eat. Many times, you don’t even enjoy it. Most of the time, you finish your meal and have had minimal to no pleasure in it. As an intuitive eater, you have rediscovered the pleasure in eating. If you had pleasure after eating when you were dieting, it was likely accompanied by guilt. That guilt turned to shame.

 

No more.

 

Without the guilt and shame and food worry, you can listen to what your body tells you in terms of how it feels. Then the next time you are about to decide whether to eat a food or not, you’ll remember how you felt the last time you ate it. Did your belly hurt? Did your blood sugar plummet? These factors will then play a role in whether you decide to eat that food or not.

 

Wow! Isn’t intuitive eating amazing?

 

Yes, it is!

 

Ready to start YOUR intuitive eating journey? Just email me and say “I’m Ready!”

 

 

 

Say NO the Next Time Your Doctor Prescribes Weight Loss

It’s sad for me to write this but many doctors deepen the diet mentality of those struggling with their body and their relationship with food. I don’t think they do this to purposely harm, as they have taken an oath to “do no harm”. They just don’t know better.

 

But it’s time to wake them up!

 

Theresa is a chronic dieter, she has been on every diet imaginable to lose weight and mold her body into what society deems acceptable for her. She did lose weight on most of those diets, heck she’s a great rule follower, always was as a kid. But her weight loss was very short-lived. She always gained that weight back plus more.

 

I know you can relate.

 

But this time is different. She has PCOS and insulin resistance and her doctor is telling her to lose weight. He referred her to a nutritionist who will help manage her insulin by putting her on a special diet!

 

Theresa’s inner alarm went off! NO!

 

You see, Theresa has been working on changing her relationship with food through learning intuitive eating. And while she is still at the beginning of her journey, she is totally convinced that diets don’t work. Moreover, it’s the diet and diet mentality that have caused her to enter what was the never-ending restrict-binge cycle. So, the fact that her doctor recommended yet another diet for her really pissed her off.

 

“Doesn’t he realize that his “prescription” of weight loss has not and will never be the answer to managing my PCOS and insulin resistance”, she asked me?

 

Well one would think, but I guess not (sigh!)

 

I encouraged Theresa to go back to her doctor and ask him what treatment he would prescribe for a woman in a smaller body that has PCOS. That’s the treatment she wants.

 

When you go for your annual physical, the nurse tells you to “get on the scale”. You have every right to decline. Do not feel pressured to be weighed, even if the nurse says “I won’t tell you”. Nope! As one of my clients recently told her doctor: “I don’t want my health evaluated based in part by the number on a scale.” Bravo!

 

Betty went to her doctor for her annual checkup. All was well, her labs and blood pressure all great!

 

Doctor said “You should lose a few pounds”.

Betty: “why”?

Doctor: “You gained a few pounds this year”.

Betty: ” Well, last year I was restricting and had an eating disorder”.

Doctor: “Oh”.

End of visit.

 

Stand up for yourself when you go to the doctor. If you have health issues, insist he/she address them from a weight-neutral perspective.

 

What has been your experience with weight discussions at your doctor? Please share below!

 

 

 

Intuitive Eating: I Don’t Know Where to Start

It’s Intuitive Eating Wednesday when I answer your questions and troubleshoot your challenges around intuitive eating and emotional eating.

 

This week’s Intuitive Eating Wednesday Question comes from Sandy, and it is:

“Bonnie, I have decided not to start a diet in the New Year! And while I’m excited about this, I just don’t know where to begin my intuitive eating journey. I have the original Intuitive Eating book, which I’ve read twice, but I just feel overwhelmed. Can you help me?”

 

Yes, of course, thank you Sandy for writing in to me.

 

As I started to put together some steps for Sandy, I thought about you.

 

Are you in the same place as Sandy?

 

Have you historically started a new diet or “healthy way of life” (a.k.a. diet) every January 1st?

 

Have you decided that this year it will be different….no more dieting, but you don’t know where to start your intuitive eating journey?

 

First, let me congratulate you for making the commitment to yourself to not diet in 2018! That is huge! I realize that it might have been a difficult decision with all the diet ads and marketing of the ‘right’ way to eat and exercise to shrink or sculpt your body (into something that is not sustainable anyway)!

 

Second, I feel your overwhelm. There is so much information on the internet about how “to do” intuitive eating, but often these suggestions contradict one another.

 

Most of my clients that finally reach out to me for help have already dabbled in intuitive eating. That dabbling can look like a few things:

  1. They’ve read the book Intuitive Eating by Evelyn Tribole and Elsye Resch.
  2. They’ve taken an online course in intuitive eating.
  3. They’ve been receiving support in the myriad of free private Facebook groups that offer intuitive eating support (by the way, if you’re not a member of my group yet, click here).

 

So the question is, with all this ‘dabbling’, why are you still feeling overwhelmed and questioning “where do I start”?

 

I believe the answer lies in the following reasons:

  1. You’ve read the intuitive eating book, but are having trouble implementing the principles because while reading the book helps you become familiar with intuitive eating, for most people (I’m not saying all people, but most people), they need more structure and coaching to help implement the principles into their daily life. Is this you too?

 

  1. You’ve taken an online course but admittedly didn’t show up for yourself by taking appropriate action. Or, the course lacked the private coaching that you really need to take this to the next level. Or, the course was marketed as an intuitive eating course, but in fact once you got into it, it was really dieting.

 

  1. You’re a member of a number of free Facebook groups but you aren’t receiving individualized coaching by certified intuitive eating counselors in these settings, nor should they be giving you coaching for free. This would be a disservice to you and to their clients who have invested in themselves. The free groups can only take you so far.

 

So what’s your next ‘first’ step?

 

Grab your freebie here: 5 Steps to a Body You Love Without Dieting. This will give you the step-by-step approach I take my clients through.

 

Then, if you want me to walk you through this step-by-step journey, contact me here.

 

My 2018 Theme Word Revealed

Happy New Year! This is the first blog of 2018. I’m very excited for what’s to come in the New Year as I’ve been speaking to so many women (and a few good men!) who are truly ready to give up dieting. Hard to believe especially on January 3rd when there is so much talk about New Year’s resolutions and the new diets that will finally “help” you get the body you always wanted.

 

You are smarter than that. How do I know that? Because you are reading my blog:)

 

Okay, seriously. No good will come from starting a new diet now that a new year is here. But it’s so darn tempting! Even those of you on the intuitive eating journey might find it a wee bit tempting to just try the new diet you read about, and then come back to intuitive eating.

 

It won’t work. Don’t fall prey to that.

 

I know that giving up dieting and your ‘dream’ body is tough. I get it. But really what you are giving up is disappointment and false hope, which is what every diet gives you. And I’ll take that any day! Can I get an Amen!

 

Every year I reflect on my own life and journey, both personal and professional. And I choose a theme word that will drive all my thoughts, decisions and actions for the next year. I’ve given this a lot of thought and I’m ready to reveal my word for 2018…

 

Self-Care!

 

This is not a new concept to many of you, I’m fully aware of that. And, it’s not a new concept to me either! I teach my clients to move their self-care up the totem pole, from the back burner to the front burner…as part of their intuitive eating journey. As a matter of fact, Building Your Support and Self-Care Plan is Step 2 in my 5 Step Intuitive Eating Program called Freedom to Eat Forever™.

 

But you know what. I am human. And what I reflected on at the end of 2017 is that my own self-care was starting to move back down the totem pole. And, I felt it in many ways, including physically, mentally and emotionally.

 

So, I am committed to moving my own self-care back up to the top so that I can refill my cup and then better serve my family and my clients.

 

I’ll share more about how I’m going to do this on a special Real Talk with Bonnie Facebook Live tomorrow, Thursday January 4th at 6:15 pm EST on my Facebook Business page.

 

Make sure you LIKE my page HERE so you get notified the moment I go live. You don’t want to miss this!

 

In the meantime, comment below and let me know what YOUR theme word is for 2018!

 

Oh, and if you’d like me to help you build your self-care plan, just request to speak with me at www.TalkWithBonnie.com

 

 

 

3 Questions to Consider When Choosing an Intuitive Eating Program

It’s Intuitive Eating Wednesday! This is the day I answer your questions on intuitive eating and/or emotional eating.

 

Today’s question comes from a woman I spoke to on Monday. Let’s call her Pat.

 

Pat contacted me to learn more about my 5 Step Intuitive Eating Program called Freedom to Eat Forever. You see, she’s been dieting for a long time, has struggled with binge eating and hating her body, and really wants to embrace intuitive eating. But, here’s her question:

 

“I’ve already invested hundreds of dollars in other intuitive eating programs, and I’m still struggling. I’m nervous to commit, even though it sounds like working one-on-one with you is what I need. How do I overcome this worry and make the commitment?”

 

This is a great question and a very valid concern.

 

There’s 3 things I asked her to consider, which I’d like you to consider as well if you have the same question.

 

1. Was it an intuitive eating program, or a diet disguised as intuitive eating?

 

There are many health coaches, holistic nutritionists and self-proclaimed gurus on the internet that are saying they are teaching intuitive eating. Yet, upon deeper investigation, they have hijacked the term intuitive eating and are disguising it in a diet.

 

Case in point: a well-known coach is promoting her program where she teaches you to not diet, but then gives you rules around eating and exercise.

 

Another coach starts you off on the ketogenic diet, but teaches you how to lose weight through mindfulness while on the keto diet.

 

And yet a third coach is telling you not to follow any of the old rules of dieting, but then gives you a whole new list of rules to follow.

 

Huh?

 

Rules are rules, whether they are 50 years old, 10 years old or 2 days old.

 

The idea behind intuitive eating is yes, listening to your body and your inner cues of hunger and fullness, but also to put YOU back in the driver’s seat.

 

Intuitive eating empowers you to trust in yourself again, trust that you can make food choices and exercise decisions for your body that feel right for you. Not that another person feels is best for you.

 

Now don’t get me wrong. This doesn’t mean that you wouldn’t benefit from guidance from a professional on nutrition and movement. You can, most everyone can. But the idea is that you get to make the decisions with the gentle, caring support of a professional walking the journey with you.

 

2. Did you have any one-on-one private coaching?

 

Many clients who come to me after having “tried” other intuitive eating programs realize that the missing piece for them was the lack of 1-1 private coaching in other programs. They joined a group program because it was a less expensive route, and while there were group coaching calls, there were no, or very few, 1-1 private coaching sessions. They attended the group calls, but didn’t get to do the deep dive work to uncover the mental blocks and limiting beliefs that were holding them back.

 

Once these women started working with me 1-1, they saw the value in getting the personal help and insight into how their past is affecting their present. That’s when real change happened.

 

The program Pat previously invested in did not have 1-1 coaching, and this made all the difference for her.

 

Did you have the deep dive 1-1 coaching as part of your previous intuitive eating program?

 

3. Are you a self-starter and self-motivator?

 

This is a very important question to ask yourself, and to answer honestly. If you are not a self-starter and don’t do well holding yourself accountable, then that is probably one very big reason why those other programs didn’t work out for you.

 

In the case of Pat, she joined a group program that had modules for her to complete. The problem is she isn’t a self-starter and would push off doing the modules. When she motivated herself enough to sit down and do some of the work, it didn’t last long. Her kids needed her, her husband needed her and she got pushed back down to the bottom of the totem pole.

 

There was no consistency, and this lack of consistency and action kept her stuck where she was.

 

If this sounds like you, that’s okay. Not everyone can ‘go it alone’. The fact that you identify this now helps you to take your next steps.

 

After considering these 3 questions, Pat decided to take a leap of faith and work with me one-on-one so she can finally be at peace with food and her body.

 

Are you ready to take your leap of faith? If yes, just email me at Bonnie@DietFreeRadiantMe.com with the subject line: I’m Ready!

 

Best wishes for a happy, healthy and intuitive 2018!

 

 

 

 

 

 

Dreading the Diet Talk at Your Holiday Meal? Here’s 3 Survival Tips!

It’s only 5 days until Christmas, which means you’ll likely be surrounded by family, friends, food and wine! The holiday season brings with it all types of emotions, some happy and some sad.

 

Add to these emotions the fact that you are surrounded by dieting messages at every turn. “New Year, New You” is a common theme as we end one year and begin planning for the next. This message is enmeshed in diet culture, sucking you into thinking there’s something wrong with the “current you”!

 

I’m here to tell you there is nothing wrong with you, just as you are now!

 

If you have achieved a peaceful relationship with food and your body, then you are in a place where these media messages are benign to you. They don’t affect you, except make you mad as hell that the diet industry is praying on those desperate to lose weight.

 

But thankfully, that is not you anymore. You appreciate your body, you are at peace with food, and you are enjoying the holiday meals without guilt. And I am so happy for you.

 

If you aren’t yet there yet, just know that I realize this next week may be challenging for you. If you will be surrounded by family members who are dieting, you will hear comments at your holiday meal such as:

“I shouldn’t be eating this, but…”

“I’m starting Diet X on January 1st…”

“I can’t eat that dessert, you are?”

 

How you handle these comments will determine whether you slip back into diet mentality or not.

 

Here are 3 Tips to Help You Navigate the Diet Talk at Your Holiday Meal:

  1. Maintain awareness: That word right there, awareness, will be the difference between you throwing in the towel or standing your ground. Stay present within your body and make purposeful food choices that honor you! If at any point you find yourself losing that awareness, that’s okay. Bring yourself back to the present moment with a pause and a few deep breaths.

 

  1. Tune out the diet talk: When the family starts getting into all the diet talk, just tune them out. Start to sing your favorite song in your head, think about the good time you had on your last vacation, or excuse yourself from the table for a stretch and walk around the house. You will be so thankful that you are no longer going down the rabbit hole of the ‘New Year Diet’!

 

  1. Change the topic: When the conversation goes to the food and should/shouldn’ts, change the topic! Be the leader in moving the conversation to where you want it to go. A good idea is to have some conversation starters ready to go such as:

 

  • “What’s the most embarrassing thing that happened to you in the last 6 months?”
  • “If you won the lottery, what would you do with the money?”
  • “If you could have any superpower, what would it be?”
  • “What’s your biggest pet peeve?”

 

You have the power within you to resist falling back into diet mentality. Keep reminding yourself of this, especially as December is coming to a close and a New Year is beginning!

 

And, give thought to how you want your intuitive eating journey to look in 2018.

 

If you are content in continuing to go it alone and are happy with your progress, then I am happy for you too!

 

But if any part of you would like a smoother transition into the world of intuitive eating, then reach out to me and let’s see how I can support you in the New Year. Just answer a few questions at www.TalkWithBonnie.com and we will set up a time to speak.

 

Best wishes for a Happy Holiday!