3!--9 - find food freedom
TRANSCRIPT
Thank you so much for taking the time todownload our Find Food Freedom guide! FindFood Freedom is a virtual private practice madeup of a team of registered dietitians and certifiedIntuitive Eating counselors. Even as the owner ofFind Food Freedom, I have gone through stagesin my life where I felt like food controlled me. Ihad tried every diet (literally 7 years of dieting)and NOTHING worked. I thought I was “beinggood” Monday through Friday by eating less andworking out more. I would give myself a “get outof jail free” card on the weekends by indulging infoods I would restrict during the week. I wouldcut out specific food groups (cough cough…carbs) thinking that if I just ate less of somethingthen the scale would go down and all myproblems would go away…until Monday cameagain. It was not until I started looking at food asa fuel source and learning how to nourish mybody that I was able to feel comfortable in myown skin, improve digestion, and live a happierlife. I gave up dieting forever (ironic that I am aDIETitian) and I encourage all of my clients to dothe same. It was not until I was introduced toIntuitive Eating (an evidenced based, self carefocused way of eating) that I was able to regaintrust with my body, improve my health, and enjoylife again! I am so thankful that you are here andlook forward to supporting you on your journey!
H I , I ' M S A M M Y !
SAMMY
W H E R E H A S D I E T I N G A N D R E S T R I C T I N G F O O D
G O T T E N Y O U T H U S F A R ?
REFLECTIONS
W H A T W O U L D A L I F E O F F O O D F R E E D O M L O O K L I K E ?
DREAM BIG!
Y O U C A N ' T H A T E Y O U R
W A Y T O H A P P I N E S S .
-UNKNOWN
Hi there - Sammy here again! A big myth about Intuitive Eating is thatit simply means "eat whatever you want, whenever you want." Yes,you do have permission to eat all foods (that is true!) but IntuitiveEating is all about eating with attunement. Learning how to LISTEN toyour body again instead of a random list of food rules from a fad-diet.Although this may sound easy, this can be REALLY hard to do on yourown if you have years of diet experience. Before we make movestowards food freedom, let's see where we are at, right now, today. Thenext page is a diet inventory list. I want you to see how dieting hasimpacted your life. Once we know what the impact is then, we canmove forward and start to take steps towards food freedom.
W E C A N ' T G E T T O W H E R E W E W A N T T O G O U N T I L W E
K N O W W H E R E W E A R E C O M I N G F R O M .
Feeling overwhelmed and need support? We are here to help!
C L I C K T H E B U T T O N T O J O I N O U R 6 -
W E E K F I N D F O O D F R E E D O M C O U R S E !F I N D F O O D F R E E D O M
O N L I N E C O U R S E !
Cravings for carbs and sweets
Blood Sugar Swings ("hangry")
Chronically tired
Feeling "numb"
Weight loss & gain cycle
I worry about my eating.
I have strict rules about eating.
I count calories or macros
Categorize food: good or bad
Feel guilty for eating bad food
Compare my food to others
I worry what people think
about my food choices
I worry what people think
about my body
I avoid eating in public
My diet interferes with
relationships
Mood swings
I'm afraid to feel hungry
I'm afraid to feel too full
I don't trust my body
I fantasize about food
If I eat too much, I make up for
it by skipping a meal or eating
less food (even if I am hungry)
I eat more when I am stressed
I exercise only to burn calories
or to shrink my body
I talk a lot about diet, weight,
& food
If I break a food rule, I will eat
even more.
I am afraid that if I start eating
foods I "shouldn't have" I won't
be able to stop
D I E T I N V E N T O R Y :
C H E C K A L L T H A T A P P L Y
H O W H A S D I E T I N G I M P A C T E D Y O U R L I F E ?
PHYSICAL
PSYCHOLOGICAL
SOCIAL
PSYCHOLOGICAL CONT.
BEHAVIOR
Checklist adapted from IntuitiveEating.org
Cancel social events due to
diet
Always thinking about food
I exercise only to burn calories
or to shrink my body
I binge on food
W H A T I S O N E B O X F R O M T H E P R E V I O U S P A G E W E
C A N S T A R T T O W O R K O N ?
L E T ' S T A K E A C T I O N T O G E T H E R . . .
W H E R E Y O U
A R E N O W
W H E R E Y O U
W A N T T O B E
3.) Read the Intuitive Eating Principles on the next two pages. Is there aprinciple that would help alleviate the diet consequence from above?
2.) How does this physical, social, psychological, or behavior consequenceshow up in your life daily?
1) What box did you select from the previous page?
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6 - W E E K F I N D F O O D F R E E D O M C O U R S E !
T H E P R I N C I P L E S O F I N T U I T I V E E A T I N G
Scream a loud no to thoughts in your head that declare you’re “good” for eating minimalcalories or “bad” because you ate a piece of chocolate cake. The food police monitor theunreasonable rules that diet culture has created. The police station is housed deep in yourpsyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provokingindictments. Chasing the food police away is a critical step in returning to Intuitive Eating.
C H A L L E N G E T H E F O O D P O L I C E
Call a truce; stop the food fight! Give yourself unconditional permission to eat. If you tellyourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings ofdeprivation that build into uncontrollable cravings and, often, bingeing. When you finally “givein” to your forbidden foods, eating will be experienced with such intensity it usually results inLast Supper overeating and overwhelming guilt.
M A K E P E A C E W I T H F O O D
Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you cantrigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentionsof moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biologicalsignal sets the stage for rebuilding trust in yourself and in food.
H O N O R Y O U R H U N G E R
The Japanese have the wisdom to keep pleasure as one of their goals of healthy living. In ourcompulsion to comply with diet culture, we often overlook one of the most basic gifts ofexistence—the pleasure and satisfaction that can be found in the eating experience. When youeat what you really want, in an environment that is inviting, the pleasure you derive will be apowerful force in helping you feel satisfied and content. By providing this experience foryourself, you will find that it takes just the right amount of food for you to decide you’ve had“enough.”
D I S C O V E R T H E S A T I S F A C T I O N F A C T O R
Throw out the diet books and magazine articles that offer you the false hope of losing weightquickly, easily, and permanently. Get angry at diet culture that promotes weight loss and thelies that have led you to feel as if you were a failure every time a new diet stopped working andyou gained back all of the weight. If you allow even one small hope to linger that a new andbetter diet or food plan might be lurking around the corner, it will prevent you from being free torediscover Intuitive Eating.
R E J E C T T H E D I E T M E N T A L I T Y
The 10 Principles of Intuitive Eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
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T H E P R I N C I P L E S O F I N T U I T I V E E A T I N G
Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feelsto move your body, rather than the calorie-burning effect of exercise. If you focus on how youfeel from working out, such as energized, it can make the difference between rolling out ofbed for a brisk morning walk or hitting the snooze alarm.
M O V E M E N T : F E E L T H E D I F F E R E N C E
Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect torealistically squeeze into a size six, it is equally futile (and uncomfortable) to have a similarexpectation about body size. But mostly, respect your body so you can feel better about whoyou are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of yourbody size or shape. All bodies deserve dignity.
R E S P E C T Y O U R B O D Y
First, recognize that food restriction, both physically and mentally, can, in and of itself, triggerloss of control, which can feel like emotional eating. Find kind ways to comfort, nurture,distract, and resolve your issues. Anxiety, loneliness, boredom, and anger are emotions we allexperience throughout life. Each has its own trigger, and each has its own appeasement. Foodwon’t fix any of these feelings. It may comfort for the short term, distract from the pain, or evennumb you. But food won’t solve the problem. If anything, eating for an emotional hunger mayonly make you feel worse in the long run. You’ll ultimately have to deal with the source of theemotion.
C O P E W I T H Y O U R E M O T I O N S W I T H K I N D N E S S
Make food choices that honor your health and taste buds while making you feel good.Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get anutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’swhat you eat consistently over time that matters. Progress, not perfection, is what counts.
H O N O R Y O U R H E A L T H : G E N T L E N U T R I T I O N
In order to honor your fullness, you need to trust that you will give yourself the foods that youdesire. Listen for the body signals that tell you that you are no longer hungry. Observe thesigns that show that you’re comfortably full. Pause in the middle of eating and ask yourselfhow the food tastes, and what your current hunger level is.
F E E L Y O U R F U L L N E S S
6 - W E E K F I N D F O O D F R E E D O M C O U R S E !
The 10 Principles of Intuitive Eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
C L I C K H E R E T O L I S T E N T O O U R P O D !
We get this question a lot! Makes sense when dietculture's entire message is telling you that if you shrinkyour body you will magically be loved, accepted, and"healthy". We did a podcast episode with EvelynTribole, the author of Intuitive Eating. She answered themillion dollar question, "Can I lose weight & eatintuitively?" If the desire of weight loss is holding youback from starting your Intuitive Eating journey...youare going to want to listen to this podcast episode!
6 - W E E K F I N D F O O D F R E E D O M C O U R S E !
C A N I L O S E W E I G H T & E A T I N T U I T I V E L Y ?
W E A R E H E R E T O H E L P !
Visualize your future life if youmaintain your currentrelationship with food & body.
Visualize your life once youachieve food freedom. What willit be like?
What is one thing you haveidentified today (withoutjudgement) that you can start tochange?
Need more support? Click thebutton below and join us for our6-Week Find Food FreedomCourse!
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6 - W E E K F I N D F O O D F R E E D O M C O U R S E !
Become curious (not judgmental)to all of the ways diet culture anddieting has impacted your life.
Recognize your "why"! Whatbrought you to our page? Are youready to make a change?