On today’s episode we’re doing some myth busting around food! Many people fear that if they stop following food rules and give themselves permission to eat all foods without restriction that they’ll lose all control and never eat anything other than pizza, donuts and wine.
Together we’ll explore why you feel that way, and explain how you can let go of the control without losing control.
What you’ll learn by listening:
- The reason you feel so out of control around food
- Why it’s not your fault, or a lack of willpower that you eat more than you intended
- How to cultivate trust in yourself to eat in a health supporting way without needing rules or a strict plan
- How to get to a place where you can have your “trigger foods” in the house without fear of losing control
Listen Here or Read the Summary Below
Episode Summary
Myth Busting around Food
Hey there, lovely souls! Today, I want to dive into the myths surrounding our relationship with food. Have you ever felt like you need to constantly watch what you eat to avoid spiraling out of control? Well, I’m here to bust that myth wide open!
Restriction vs. Freedom: Exploring the misconception that watching every bite leads to better control.
It’s a common belief that strict food monitoring is the key to maintaining a healthy relationship with food. However, in reality, this approach can often lead to feelings of deprivation and loss of control. By rigidly controlling what we eat, we may inadvertently set ourselves up for cravings and overindulgence.
Permission to Eat: Understanding that all foods have a place in a healthy diet.
One of the core principles of intuitive eating is giving ourselves the permission to enjoy all foods without judgment. When we label certain foods as “bad” or off-limits, we actually create increased desire for that food, which builds until we can no longer control the craving… and that can lead to feelings of guilt and shame. By embracing a non-restrictive approach to eating, we can find balance and satisfaction in our food choices.
Breaking the Cycle: Confronting the fear of losing control and finding peace with food.
It’s natural to fear losing control around food, especially if we’ve struggled with restrictive eating patterns in the past. However, by unraveling these fears and challenging the myths around food, we can find freedom and peace in our relationship with nourishment. It’s time to break free from the cycle of food rules and embrace a more intuitive and compassionate approach to eating.
Intuitive Eating and Relationship with Food
Intuitive Eating is an evidence based approach to food that prioritizes tapping into our inner wisdom to guide our food choices. While there are no “rules” with Intuitive Eating, there are 10 guiding principles. Below are three of the overarching themes:
Trusting Your Hunger: Listening to your body’s cues for hunger and fullness.
You were born an intuitive eater! Just like a newborn baby instinctively knows when to eat and when to stop, our bodies are wired to guide us in nourishing ourselves in a balanced way. Often we lose connection with our hunger and fullness cues because we are told from a young age not to trust our body: “are you sure you need seconds?” “Clean your plate!” and “you just ate an hour ago” – are just some of the messages that cause us to think our body’s cues are wrong.
Breaking Free from Food Rules: Shedding the constraints of diet culture.
Whether or not you’ve ever been on a formal diet, you’ve probably learned that there are foods that you should or shouldn’t eat, or that you should control your portion sizes. This is diet culture! Diet culture moralizes foods, teaching us that certain foods are good or bad, and in turn leads us to think WE are good or bad if we eat them.
Food freedom is found by meeting ourselves with self-compassion and liberating ourselves from the chains of food rules and restriction.
Compassion in Eating: Embracing a kinder approach to nourishing our bodies.
Shaming yourself for eating so called “bad foods” only further damages your relationship with food. When we feel like we’re bad at something, and are filled with shame about ourselves and our choices, we feel no motivation to make good choices, thinking “I’m just going to fail anyway”.
Taking a kinder approach, knowing your worth as a person is not based on your food choices, while cultivating trust that you do indeed know how to nourish yourself is the way off the binge-restrict roller coaster. An “all foods fit” approach, where there are no “good or bad” foods – just foods that nourish in different ways – allows you to choose what’s right for you in the moment.
Healthy Balance with Food
Welcome to the dance of finding harmony in your relationship with food – where nourishment meets enjoyment and fulfillment. Let’s journey towards a balanced and sustainable approach to eating.
Embrace Variety:
Variety is the spice of life! Having a varied diet is great to meet your nutritional needs, but also makes eating and cooking more fun and interesting. Try a new recipe, buy a fruit or vegetable you’ve never had, or check out another culture’s food at a restaurant.
Mindful Eating: Finding presence and peace during meal times.
Mindfulness allows us to be present with the eating experience – and truly assess whether what we’re eating is enjoyable, satisfying and meeting our needs. The three steps of mindful eating are:
- Savour: savor each bite, appreciate the flavors, and engage fully in the nourishing experience of meals.
- slow down: chew slowly, connect with our food on a deeper level, and foster a sense of gratitude for the nourishment it provides.
- Use your Senses: We all know food tastes good, but there’s so much more to eating. Take time to notice how your food looks, how it smells, how it feels in your mouth.
Honoring Your Cravings: Indulging in the things you love without guilt or fear.
Honoring our cravings and allowing ourselves to enjoy our favourite foods without restriction or judgment is the key to getting off the binge restrict cycle. By satisfing our cravings in a mindful way, savoring each bite with presence and pleasure, we are able to find joy in eating and nurture a positive relationship with food that is based on self-care and self-compassion.
In Conclusion
As we cultivate a trusting relationship with ourself and our body’s cues, we unlock the door to a more harmonious and liberated relationship with food. Remember, it’s not about perfection but progress, not about rules but intuition, not about restriction but freedom.
Key Takeaways:
- Trust Your Body: Listen to its cues and honor its signals for hunger and fullness.
- Demoralize Food: Instead of viewing food as “good or bad”, embrace an “all foods fit” approach, trusting yourself to make nourishing choices
- Release Food Rules: Let go of strict guidelines and cultivate a gentler, more compassionate approach to eating.
- Seek Balance: Find harmony in your diet by embracing variety, mindfulness, and pleasure in your food choices.
Seeking Support:
If you’re feeling overwhelmed or struggling to navigate your food journey, remember that you’re not alone. Seeking the support and guidance of a coach can provide you with the tools, accountability, and encouragement to help you on your path towards food freedom and wellness. Whether you’re looking to break free from restrictive patterns, cultivate a healthier relationship with food, or find balance in your eating habits, a coach can offer personalized guidance tailored to your unique needs and goals.
Remember, it’s okay to ask for help and to lean on the support of others as you embark on this transformative journey towards a more nourished and empowered life. You deserve to thrive, to savor every bite, and to embrace a relationship with food that nourishes both your body and your soul.
If you’re ready to take the next step towards a more empowered and joyful relationship with food, I invite you to explore the possibility of working together. I would love to support you on your path to wellness and freedom.
Radiant Vitality – Kim Hagle
Body Positive Personal Trainer for Women Over 40. Located in Goderich, ON and serving clients online throughout North America
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