Overcoming Emotional Eating: Recent Episodes
Wendi Francis
Eating with stress, boredom, fear, loneliness, worry, anxiety or happiness are all ways we define emotional eating. The American Psychological Association reports that almost 40% of people have eaten in response to stress in the last 30 days. You are not alone. Each week, you can join Wendi Francis, emotional eating expert, to help YOU overcome your emotional overeating. If you want to finally find freedom from your food, weight, and body this is the podcast for you. Your time to become an OVERCOMER starts now.
In this episode Wendi dives into the why’s and how’s of boredom based eating. There really is a science behind why we eat when we are bored. No matter what your age is, we can all relate to this issue. Take a listen and you might learn something you could use the next time you are bored.
In this episode Wendi explains the why’s and how’s behind food noise. More importantly she talks candidly about how to reduce it so you can live your life without being obsessed with your food. You are not what you eat and you shouldn’t have to think about it all day.
The impact that social media has on our body image is astounding. Understanding how and why this happens and how this affects our food is imperative for emotional and physical health. In this episode Wendi looks at the science around this. Knowledge really is power and knowing what to do with that is even more impactful.
In this episode, Wendi talks about the congruence between your eating, recovery, weight and your business. There really is a relationship between these, and, in this episode, you will learn exactly how it really is all interconnected.
In this episode Wendi really dives into the science behind the psychology and physiology of hunger to help you understand more about the how’s and why’s of hunger. In order to truly change, we must understand first.
In this episode Wendi takes a deep dive into Dopamine. Recognizing what dopamine is and how it drives us to overeat is imperative. Once we know how to play the game our brain is playing we can actually win. It is not about will power, it is about knowing what the “want” actually does.
In this episode Wendi talks about understanding your beginnings with food and weight and how it relates to your present. Without understanding with compassion you can never have awareness of patterns. Without awareness there is no hope for true, lasting change. In that there can be no long term success with weight loss, body satisfaction and self-esteem. Remember pattern recognition in this area can lead to change in any area you have created a pattern.
We often talk about self-love, discipline and willpower but rarely do we talk about self-respect. The truth is, the reality behind weight, body and life change actually relies on the respect we have for ourselves. Instead of focusing on control, focus on respect. The regulation it provides your body will ignite change not only in your weight but also in your life.
So many people make new year’s resolutions but is it really the way to make lasting, sustainable change? We all know the answer is no, but yet we still do it. In this episode Wendi looks at the how’s and why’s to do new year’s differently. There are steps you can take to help you thrive in the new year with your food, weight, physiology and psychology. What if you did it differently this time?
Forgiveness and health are not always talked about in the same breath. The research is clear, however, that forgiving ourselves and others absolutely impacts our food and our body. It may realistically be the magic bullet for health. Take a listen to understand more about why.
Amber Romaniuk is an Emotional Eating, Digestive and Hormone Expert, with 12 years experience helping high achieving women create a level of body confidence, intuition and optimal health through powerful mindset healing, self-care and overcoming self-sabotage with food.
She does this through addressing the key negative thoughts, patterns and limiting beliefs that keep women stuck in the same behaviors for years and decades, that they haven’t been able to break.
Her podcast “The No Sugarcoating Podcast” has 2+ million downloads, over 600 episodes and is listened to in over 90 countries.
Amber overcame her own emotional eating after gaining and losing more than 1000 lbs and spending over $50,000 on binge foods, and spending 5 years balancing her hormones and digestion. She also dismantled her deep limiting beliefs and behaviors keeping her stuck in the same looping patterns.
Now she helps others achieve the biggest healing miracles of Body Freedom™ so they have the confidence and health to create amazing lives.
Website:
https://amberapproved.ca
Free Emotional Eating Quiz:
https://amberapproved.ca/emotional-eating-quiz/
Schedule a Complimentary 30 Minute Body Freedom Session:
https://amberapproved.ca/body-freedom-consultation/
The No Sugarcoating Podcast:
https://podcasts.apple.com/us/podcast/the-no-sugarcoating-podcast/id1158699464 https://amberapproved.ca/podcast/
The shame that many of us feel after Thanksgiving can be intense. Understanding how you can be self-compassionate, unrecognizable. In this podcast, Wendi teaches you about some of the science behind the shame and then walks you through an exercise to help your subconscious release it.
In this episode,Wendi gives science based evidence to support why emotional eating resides so intensely around Thanksgiving. There is specific evidence to support why we are more prone to eat emotionally during this time and there are absolute solutions for this as well. Thanksgiving is a time for connecting with your family, friends and yourself just as much as the food. This is your playbook on how to handle this day and all holidays.
In this episode I talk in depth about neuropruning. Who would have thought this could help with your food, weight and your life. Your brain is an amazing thing and what it doesn’t use it trims off. Find out how in this episode and understand more about how it can help you.
Dr. Eric Osansky brings over 15 years of chiropractic care, functional medicine, and nutrition expertise. After achieving remission from Graves’ hyperthyroidism in 2009, he has dedicated his career to empowering others to address thyroid and autoimmune conditions naturally.
As the published author of Natural Treatment Solutions for Hyperthyroidism and Graves’ Disease, Hashimoto’s Triggers, and The Hyperthyroid Healing Diet, he shares actionable insights and evidence-based strategies. His podcast, Save My Thyroid, educates listeners on effective, holistic approaches to thyroid health. With advanced credentials, including a Master’s degree in Human Nutrition and Functional Medicine, certifications as a Clinical Nutritionist (CCN) and Certified Nutrition Specialist (CNS), and training in herbal therapy, Dr. Osansky continually expands his knowledge through conferences and specialized courses.
You can find more about Dr. Osanksy at www.savemythroid.com
https://www.facebook.com/ericosansky/
https://www.instagram.com/drericosansky/
https://www.linkedin.com/in/drericosansky/
In this episode Wendi looks at specific aspects of emotional eating. Emotional eating impacts at least 38% of people every week, According to the American Psychological Association. Isn’t it time we look at what actually drives our eating? Having a toolkit for your emotional eating is a game changer for you, your body and your weight.
In this episode, Wendi looks specifically at emotions and how they impact our life, health, food, weight, body and yes, even your business. Emotions control everything we do, if we let them. The key lies in the regulation of them. Regulation is truly the key to ultimate success in all areas of your life, overarching and reaching the true nature and intricacies and who we are in the world and in our bodies.
In this episode, Wendi provides a tool for you to use to help you reset when things start moving too fast. Meditation can help the mind reset and restore or at least provide a moment of pause to help move you into a different state to connect differently with yourself and your food.
Did you actually know that there is a reason for shame. Wendi jumps into the whys and hows of shame, what triggers it and how to refocus after the spiral of it. There are ways to overcome the battle of shame. Take a listen to figure out the way to stop this spiral and take control of your mind and your emotions.
In this episode, Wendi looks at the connection between the stall in your life and the stall that can happen with your weight. They can actually be related. The more you know the better equipped you are to handle either or both.
In this episode Wendi talks more about menopause than she ever has before, making the connection more apparent between food, weight and menopause. Understanding more about your body, can and will empower you to change what you can to reduce the signs and symptoms of this midlife shift. It could just be learning one thing that starts to set you free.
Lisa Schlosberg is the founder of Out of the Cave, LLC, where she combines her comprehensive expertise as a licensed social worker, integrative nutrition health coach, certified personal trainer, and registered yoga teacher to guide emotional eaters toward physical, mental, emotional, and spiritual health and healing.
Maintaining a 150-pound weight loss for more than a decade by healing her relationship with food (through emotional healing, somatic experiencing, mindset shifts, and more), Lisa discovered that her lifelong struggle with "morbid obesity" and “disordered eating” were symptoms of unprocessed trauma and emotional stress. This realization fueled her passion for helping others navigate similar challenges with a heart-centered, trauma-informed approach.
Her strengths-based philosophy is rooted in the belief that using food to cope is a valid method of managing stress and it is possible to heal from the inside out. Driven to make her work accessible to all, Lisa hosts the Out of the Cave podcast, where she shares powerful client stories and expert insights to inspire global transformation.
Website: https://www.outofthecave.health/
Apply to work with me: https://www.outofthecave.health/apply
IG: https://www.instagram.com/lisa.schlosberg/
Podcast: https://anchor.fm/lisa-schlosberg
Facebook: https://www.facebook.com/lisa.schlosberg
YouTube: https://www.youtube.com/user/lees325
Mallary Tenore Tarpley is an assistant professor of practice at The University of Texas at Austin's School of Journalism and Media and McCombs School of Business, where she teaches writing and reporting courses for undergraduate and graduate students. Mallary specializes in a variety of topics, including longform feature writing, creative nonfiction, solutions journalism and nonprofit journalism.A longtime journalist, Mallary's articles and essays have been published in The New York Times, The Washington Post, The Los Angeles Times, The Dallas Morning News, The Tampa Bay Times, Teen Vogue, Harvard University’s Nieman Storyboard and more. She also maintains a weekly newsletter, Write at the Edge, where she shares writing tips and best practices. Mallary’s debut nonfiction book, “SLIP: Life in the Middle of Eating Disorder Recovery,” will be published by Simon & Schuster's Simon Element imprint and is now available for pre-order. The book blends immersive reporting, emerging science and social history around eating disorders alongside Mallary’s own harrowing journey from a childhood with anorexia to her present-day reality as a mother in recovery. While working on the book, Mallary received a grant from the Alfred P. Sloan Foundation to support her reporting and writing.
Did you know that 10% of all women in menopause leave the workplace due to issues with their hormonal symptoms? It is true and so sad. In this episode Wendi talks about the ins and outs of menopause and how it relates to emotional eating, weight and health. It is a conversation we need to start having to support each other through this transition. This episode is a tribute to the women powering up Konenki Menopause Solutions www.konenkims.com.
In this episode Wendi dives into the difference between choosing foods based on our own self worth or foods that support our negative self-esteem. The impact of what we choose when, where, why and how can shift how and what we feel about ourselves. It is time we start to do better to feel better about ourselves. “If we change the way we look at things, the things we look at change.” -Wayne Dyer
In this episode Wendi talks more about the newest research on inflammation and what you can actually do about it. With specific solutions and up to date ideas, she goes into what you can do right now to take care of your inflammation and discusses also where future treatment is going.
In this episode of OVERCOMING Emotional Eating, Wendi talks more about inflammation, how its impact is underreported in the country, what it can cause to our bodies, what ultimately causes inflammation, and some things to do when you experience it.
We all have heard about Trauma but do you know why and how trauma drives you to overeat? Take a listen to understand more about how you hold trauma in your body and why this drives your need to overeat. It really explains why the chocolate feels like a “warm hug.” This podcast is sponsored by a Cozy Earth, luxury for your 5pm-9 am awaits you. Use Code OVERCOMING for 40% off at a cozyearth.com
In this episode, Wendi continues her interview with Petey B. A man determined to lose weight, change his life and change the lives around him. In Part 2 he talks more about his weight loss journey including his hormone issues and what he looks towards in the future. He truly is an inspiration. Take a listen.
You can find more about Petey B and follow his journey on
IG, YOUTUBE, & TIKTOK- @PeteyBWeightloss
FB- @Fat 2 Fit Nation
In this inspiring interview, Wendi talks with Petey B, a man motivated to lose weight, gain his life back and move others. Listen to a glimpse of his journey as he tells about the real, raw, truth behind his weight loss. He truly encompasses hard work, grit and determination. To date he has lost over 300 pounds and is in the gym everyday changing his life and those around his lives. He is determined to live and breathe his movement and continues to inspire others every day.
In this episode Wendi talks about trauma. How we go through trauma and what we do with those emotions actually changes the way our brain works. These changes can impact how we work emotionally and can absolutely change how we behave physically. Take a listen to understand more and empower yourself to shift the way you and your brain handle the trauma you experience.
Anxiety and Overeating are a freight train to be reckoned with. All emotions can lead to overeating but anxiety might be one of the pinnacles as there are numerous facets to how and why anxiety drives overeating. In this episode, Wendi explains why and how anxiety plays such a crucial role in the physiology and psychology of overeating and some actual solutions to this problem. This episode is sponsored by Cozy Earth. Products to make your 5pm to 9 am a more comfortable part of your day. Use code OVERCOMING for 40% off at cozyearth.com.
Sleeplessness and Anxiety are two very prominent issues in today’s world. In fact, I have heard this time period being known as “The Age of Anxiety.” In this episode, Wendi interviews Shawna McDaniels about the why’s and the ways to sleep better. Shawna highlights two specific nutrients that are imperative for relaxation and sleep and how to get them.
In this episode, Wendi dives into understanding and identifying the obstacles to weight loss that thwarts so many people's dreams. In order to achieve our dreams we must succeed. But what happens if we can’t? Finding the solution to the obstacle is imperative to achieve our dreams in life, food and weight.
In this episode Wendi goes over the basics, that are not so basic, of weight loss. We so often think that losing weight is easy, “basic.” But it is not necessarily, it can be a complex puzzle to be put together either in the moment or over time. However,recognizing that the journey of weight loss, both physically, physiologically and psychologically is one that can teach you more than the basics in life.
In this episode Wendi talks at length about the process of Forgiveness. Although forgiveness can be difficult, it can help you relieve a burden you have been carrying. Then and only then can you lighten up to move forward to overcome what you had become.
In this episode, Wendi takes an indepth look at the exact ways GLP-1 medications work and the pros and cons around them. You will be surprised to learn what science is learning about them AND the natural alternative. There are always multiple ways to achieve the same result. Take a look at the shop products section at www.wendifrancis.com for more information as well.
In this episode Wendi talks about the importance of sleep and how it impacts your body physiologically and your mind psychologically. Research indicates that sleep is imperative for so many reasons and we so undervalue the quantity and quality of our sleep. Understanding the how and why of our sleep patterns can essentially not only enhance the quality of our life but the quantity of our weight loss.
Did you know that our brain actually searches for the bad things that happen everyday? There actually is a reason for it AND a way to change it. In this episode, Wendi discusses how and why the brain does this and how to change so that you can bring in the good to be able to find the gifts you have and have been given in your life.
Cravings can control our mind, body, and spirit. In understanding our cravings more we can learn to overcome them and change the trajectory of what we think, feel, and do every day. In this episode, Wendi uncovers and decodes the essence and science of cravings to help empower you to truly overcome your cravings while still living the life you desire.
These meditative words were inspired by the many clients, friends and colleagues who have overcome what they had become. I know we can all understand what people go through to change but to actually do what it takes to find your own value can bring you from the deepest depths of despair to the highest peaks of gratitude. But, somewhere in the middle is where you actually begin to find the glimmer of who you are and all that you are to become….
Everyone talks about self-sabotage but no one talks about self-trust. In this episode I highlight the importance of self-trust and what it means for you, your weight loss and your life. Without ones-self we have no one.
In this episode Wendi interviews Corinne Crabtree. Corinne Crabtree is a Master Certified Weight and Life Coach with a mission to help every woman lose her weight for good and feel as amazing as she deserves. Corinne lost 100lbs 16 years ago and ever since, she has dedicated her life to teaching women how to do the same. Over 1 Million women have taken her free weight loss course and Corinne now serves over 11,000 paid members in the No BS Weight Loss Program, www.nobsweightloss.com. No BS Weight Loss was named one of America’s fastest growing privately-owned companies by Inc. in 2022 and 2023. Her greatest passion is helping women get rid of their old thoughts by using self love to never quit on themselves again.
In this episode Wendi talks about various ways to lose weight and change your emotional health by attacking your hormones. Hormonal health impacts not only our food and our weight but how we feel which radically impacts how we eat. Sound like a negative feedback loop? It is. “When we know better, we do better.”
In this episode, Wendi talks about the addictive additives that can be in your food and how it affects you both physically and mentally. Different from emotional addiction to food, physiological addiction can be just as pervasive and just as frustrating. It is your right to know what the things in your food can make you feel.
In this episode Wendi discusses Resilience and its impact on our ability to recover from life's adversities that strike our food, weight, and life. Why does one person persevere and the other falter and fall? The answer may be as simple, or as complex, as resilience.
There is a psychology to everything we do in life. From work, to home life, relationships, exercise, and yes…even to food. There is a psychology not only to how we live but to how we eat and how we lose weight. In this episode, Wendi dives into the how’s and why’s behind the psychology of weight loss. Isn’t it time we thought about food and weight like we think about our lives?
In this episode Wendi discusses why change can be so hard, and she breaks effective change down into prescriptive steps for action. You really don't have to be a slave to the past anymore. You really can have the life, food and weight you want without it being hard. Remember: it's practice not perfection.
In this NEW episode, Wendi talks about the physiology and psychology of rewards and why it is so important to have a reward system to rely upon. Food or other addictions are easy ways our brains ignite the reward center. Isn’t it time you find how you used to feel good without food and become what you were meant to become?
In this episode of OVERCOMING Emotional Eating, Wendi talks more about inflammation, how its impact is underreported in the country, what it can cause to our bodies, what ultimately causes inflammation, and some things to do when you experience it.
In this episode of OVERCOMING Emotional Eating, Wendi talks about how our connection with ourselves and other people is where our relationship with food begins and ends, how loneliness, guilt, and shame move you towards food, and a few solutions to change these.
In this episode of OVERCOMING Emotional Eating, Wendi talks about fear, how it can change everything, how it can physically, mentally, and socially change us, and how to take it and move it into something else for our benefit.
In this episode of Overcoming Emotional Eating, Wendi is interviewing Betsy about her weight loss journey while juggling different autoimmune issues, her taking up jiu-jitsu, and how the weight loss changed her life.
In this episode of OVERCOMING Emotional Eating, we revisit an interview where Wendi talks with a client about her own physical and emotional-psychological struggles with having lymphedema, her journey through it, and her life after overcoming the struggles she has endured.
In this episode of OVERCOMING Emotional Eating, Wendi talks about the feeling of disconnection, between others and oneself, how it can affect your food and possibly lead to addiction or overeating, and some ways to solve it.
Check them out on:
Facebook: @Theaddictionfiles
Twitter: @THEADDICTIONFI1
Instagram: Theaddictionfiles
In this episode of OVERCOMING Emotional Eating, Wendi talks about the direction the podcast will take in the future, she also discusses the occurrence of inflammation in our bodies, what causes it, and ultimately, what to do about it.
In this episode of OVERCOMING Emotional Eating, Wendi talks about looking at the whole picture and not hyper-focusing on only one aspect of your body and how recognizing that will essentially stop you from being stuck in one corner of your well-being.
More About Katie Bramlett
Katie Bramlett started WeShape with the intention of advocating for people to stop focusing on the number on the scale and instead put their energy and efforts towards something more meaningful. Her entire product is rooted in intention, movement, community, and beliefs. Katie has a passion for bringing awareness to the toxic expectations placed on people in the fitness industry and believes that if we all unsubscribe to those messages we can pave a new path that's rooted in self acceptance, care, and kindness.
WeShape is combing technology, kinesiology, and psychology to reshape how and more importantly, why we exercise.
www.weshape.com/overcoming
All social handles are @weshape and @weshapepodcast
Wendi talks about the concept and inspiration of overcoming, its literal definition, Wendi's past about it, and her meaning of overcoming.
In this episode of OVERCOMING Emotional Eating, Wendi talks about the impact on our food, weight, and bodies when we experience stress or even emotions, how some of us unknowingly have reactive-based patterns, and dealing with the triggers that we may have.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about using love as the motivation for a change instead of changing because we dislike our bodies, and accepting what our bodies are first before anything else.
In this episode of OVERCOMING Emotional Eating, Wendi talks about how we are treating our bodies, recognizing what the body does for us, and numerous ways to love your body when you don't.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about caffeine, its presence in certain beverages, how people tend to develop a dependency on it, and what to do after consuming high amounts of caffeine.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about people's cravings for crunchy and salty foods, why these cravings occur, our connection to other people through food, and tips to overcome these longings.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about how different foods can have connections to our moods and lists certain foods that cause inflammation and foods that positively affect your mood.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about feeling out of control, learning to understand what we feel to stay out of the emergency of our emotions, and redirecting that feeling to be productive.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about dealing with grief and how to not reach for food during these times by recognizing what you're feeling and getting to either the emotional or physical aspect.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the dilemma present within the food industry, how they market products that get us addicted, its effect on our bodies, and how to redirect our longing to productive activities.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about the frustrations and fears about their progress, environmental support, and some tips for working on both the physiological and psychological components.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about her husband's support in her diet, how fear can hold that back, discerning whether that fear is realistic or primal, and some strategies to address that fear.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about checking in with yourself and your intentions, why it is imperative for you do this, and finding your own formula for success with change to move forward in life.
Download the Food Feelings Workbook
https://bit.ly/ipwfoodfeelings
More about Paige Harris:
Paige Harris is a NASM certified personal trainer and holistic health coach with her Master’s of Science in Human Nutrition & Functional Medicine from the University of Western States.
She specializes in helping women release restrictive dieting mindsets so they can optimize their health and heal their guts, hormones, and relationships with themselves and their bodies.
Paige is also the host of the Paige Talks Wellness Podcast, where listeners learn how to take control of their health in a world of information overload. She digs into all things nutrition, fitness, and mindset so listeners can learn how to truly heal from digestive issues, hormonal imbalances, chronic stress, and more, all without obsession or restriction.
Paige Talks Wellness on Spotify
Paige Talks Wellness on Apple Music
instagram -- https://www.instagram.com/imperfectlypaigewellness/
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about non nutritive sweeteners, some studies related about it, and it's association with weight gain and other aspects of the body.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about environmental support with what we eat, the psychology behind it, and some strategies to gain that support from the people around us.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the evolution of the concepts of weight loss throughout history, the psychology of weight loss, and working with it.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about new year's resolutions, the change of the most common resolution this year, why most times they fail, how our brains are lazy, and also discussing some options or solutions.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about resetting and getting back to your why through reconnection and addressing lingering effects of grief and sickness using food.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the concept of weight loss as a new year resolution, what weight loss has been throughout the years, and how Wendi can further help this year.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about the need to clean your plate and some tips to manage change behaviorally and emotionally, or psychologically.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about the "cleaning your plate mentality" and how to deal with that using visualizations of yourself based on other people eating their food.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about setting the reset button after an unsuccessful turn of events, how it is not something to be shameful about, and some steps before and what to do after taking action.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about declining invitations to holiday gatherings for your well-being, how that is valid, and how we should focus our energy during this time for socializing instead of eating.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about things that can be done or planned before attending a buffet holiday gathering that isn't exclusively food-related.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the stuff we need to do this time of year, mainly taking care of ourselves, organizing things in our lives, etc., and how we could categorically put them all together and prioritize those things.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the stress we experience from the rituals and traditions of the holidays, recognizing our greatest obstacles and determining the solutions to counter those.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about determining the changes in our lives, whether they are a result of an emotional or a physical aspect of our life, and how we do just that.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the possible patterns and triggers when the holidays hit and the significance of recognizing the different types of triggers.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about falling off a plan and getting back up from that fall, the importance of picking the right time period, and a few things to help you dust yourself off and start over.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about having feelings of fear towards success, how certain people feel unworthy when they do right for themselves, and how those feelings truly sabotage one's self.
In this episode of OVERCOMING Emotional Eating, Wendi is on a live prerecorded line with a client talking about the misconceptions regarding eating deprivation being mistaken for self-sabotage and also steps to overcome that deprivation.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about ways to get through the holidays effectively, how the fast speed of everything during these periods can negatively impact us, and how to oppose that speed for the better.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about not letting failure stop our momentum and hinder our journey to overcome, why it is important and how to have this mindset of dusting ourselves off and standing up after falling out of the wagon.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the feeling of gratitude, the moments of grace in our lives, and how to find and focus on these, especially during this time of Thanksgiving.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about being intentional and having plans beforehand for this upcoming Thanksgiving and also discusses the importance of getting back up from a slip-up instead of dwelling on it.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about some logistical ideas you can try for this upcoming Thanksgiving to not fall off your momentum and help you continue on doing good for yourself.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about why we should use our voice to speak about our needs, especially throughout this holiday period, and how we can freely communicate it to other people.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about what happens to our immune system whenever the fall and winter seasons arrive, how these seasons affect it, some ways to prevent or improve our immunity, and additionally, how sleep can also empower us.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about resources and resourcefulness, their importance to the conversation of food, and how labels shouldn't be given.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about understanding our own cravings, the differences of the times when we can overcome them or succumb to these cravings, and how to find the cause of this by trial and error.
In this episode of the OVERCOMING Emotional Overeating podcast, Wendi talks about the ways to empower ourselves during the spooky season by simply knowing what to do with our Halloween candy and controlling what other foods we may eat during that time.
In This Episode:[0:45] Guest introduction.
[2:51] What causes emotional overeating?
[7:28] Using metaphors to help someone recover from emotional eating.
[17:45] Recovery from emotional overeating is the path to greater consciousness.
[25:51] Eating in The Light of the Moon Cafe.
Important Quotes:
"Worry is a bad use of a good imagination."
"Recovery from emotional overeating is the path to greater consciousness."
Resources:
dranitajohnston
lightofthemooncafe
Youtube
In this episode of Overcoming Emotional Eating, Wendi talks about some hormones in the body, namely cortisol and ghrelin, how they work, how it affects our body, and some ways to regulate them.
In this episode of Overcoming Emotional Eating, Wendi talks on the fly about a certain moment in her past where her journey in nutrition started, how moments in our life can clear our path towards the future, how it can pivot us to important people and our careers, and how it can define who we are.
In this episode of Overcoming Emotional Eating, Wendi talks about how the brain and the gut are connected to each other, why this relationship is important, and the different hormones in our body.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about how we can use skills into different areas like how we learn one thing is also how we learn everything, and how we can apply our success in life into success towards food.
In this episode of Overcoming Emotional Eating, Wendi talks about the success and sabotage, what their differences are, and ultimately, how to set yourself up for success without the presence of sabotage.
In this episode of Overcoming Emotional Eating, Wendi talks about our relationship between food and love, how the two are intricately woven together, and what happens when food is love in our lives.
In this episode of Overcoming Emotional Eating, Wendi is interviewing Sloane Elizabeth, a Food Freedom Coach, about food freedom, intuitive eating, healing our relationship with food, and more.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about changing your behaviors, how the behavior isn't actually the problem, and how to address the true problem.
In this episode of Overcoming Emotional Eating, Wendi talks about perfectionism and procrastination, how they affect you in your daily life and sneaks into your food, and how to control it.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about being in chronic survival mode, what it does to you and how to step away and heal from it.
In this episode of Overcoming Emotional Eating, Wendi talks about the importance of the feeling of being heard, how it's connected to some of our needs in life, and how to empower ourselves through people who don't hear us.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about slowing down our food, learning our patterns of our food, our cravings, or our desires, while also learning more about ourselves in the process.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about discovering your motivations, desire and fear, and how to move forward freely and devoid of these desires and fears.
In this episode of Overcoming Emotional Eating, Wendi talks about our desires, how it moves and affects us, and how to find our freedom in food through these desires.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about how belly fat and cortisol are intricately connected with each other, and how to reduce it.
In this episode of Overcoming Emotional Eating, Wendi talks about the obsession with the numbers on the scale, what it means, how it affects us, and how to move away from this obsession.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about other people not accepting your truth, how to deal with them, and live your truth.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about how our rebel can also live in what we drink, aside from our lives and our food, and how to work with it.
In this episode of Overcoming Emotional Eating, Wendi talks about the silent rebel inside of us called the she/he wolf, how it's the part of us that yearns to be our truth, seen, or heard and how we can instead work with it.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about working with our food instead of fighting it, how fighting it doesn't change us, and also possible solutions to clients' struggles.
In this episode of Overcoming Emotional Eating, Wendi talks about the stories that impact our relationship with food, how it can possibly empower us and conversely, restricts us with what we eat.
In this episode of Overcoming Emotional Eating, Wendi is on a live prerecorded line with a client talking about how to cut off our obsession with numbers on the scale and focus on how our body is feeling.
In this episode of Overcoming Emotional Eating, Wendi brings us back to basics, discussing the four pillars of health and wellness; nutrition, body movement, stress management, and purpose.
In this episode of Overcoming Emotional Eating, Wendi is live on a pre-recorded line talking with a client about longing, where they are, why they're here, what they're about, and what do they need in our food. The difference between longing, cravings, and or maybe physical hunger.
In this episode of Overcoming Emotional Eating, Wendi is live on a pre-recorded line talking with a client about her experience in finding clothes. She has some freedom in her body, but it's difficult for her to find things that she recognizes she feels good in based on her activity patterns.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about a message she received from a client and ultimately discusses four ways we can implement to find freedom for ourselves in the foods we eat and our bodies.
In this episode of Overcoming Emotional Eating, Wendi is live on a pre-recorded line talking with a client about the concept of self-worth, finding ourselves worthy internally, and how it impacts every aspect of our lives.
In this episode of Overcoming Emotional Eating, Wendi is live on a pre-recorded line talking with a client about dealing with the rebel inside of us, and how it benefits or turns against us.
In this episode of Overcoming Emotional Eating, Wendi discusses how the brain controls our body’s whole eating and digestive process, neurotransmitters, ghrelin, and 3 ways to improve leptin levels.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about finding freedom in your bathing suit, how it became a way that we hyper criticize, why we stop feeling in our body and we start criticizing and we start to perceive how others feel about our body.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the effects of grazing through the day, how do you live life and be present in the moment, the psychological effects of grazing through the day.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about eating with children, what would it be like to go back to having some of those moments of freedom with food.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how do you get through an emotion and are you ever really through it.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about what emotions you might be hiding from and how you can find yourself through that.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about nighttime eating, and the issues at night with food.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about how to overcome jealousy, insecurity, comparison, assumptions, and learning to give gratitude for what we have.
More about Marilyn:
Hi! I am Marilyn and I am an ex-emotional eater. I am 36 years old and I have been on 21 diets in my life (all followed with a binge). That was until I got introduced to the concept of emotional eating.
Although it is hard for me to really remember how I was (I was so unconscious of my behaviour), I know that I was using food as a way to soothe all emotions. When I was overwhelmed I would eat lots of biscuits and chocolate, I would feel ashamed, hate myself and eat again to soothe my self-hatred emotions. After almost 2 years of self-work, I can now say that I am hardly even in this situation again and I can't remember the last time I had a proper binge episode.
Important links:
www.marilynrafih.com
https://open.spotify.com/show/53Dzt5QgqtxwdOtCLh8PbY
https://podcasts.apple.com/us/podcast/emotional-eating-with-marilyn/id1621942339
https://www.meetup.com/en-AU/emotional-eating/
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client who came to the call asking: "You know, I think I just get cocky, and that's why I grab something different at the grocery store.", why you don't ever say "I can't have this." Instead, you should say "I can't have it for now."
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about weight loss goals and why doesn't a weight loss goal motivate Wendi.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about how to stop. How can you stop once you start, what are some things you can do, and what are some reasons why it happens.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about what if you don't know when you're hungry, what if you have no idea when you're full, and what if your occupation dictates the time that you eat.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about when and how to eat If your hunger signals are off, what do you do to correct it, how do you live with it and stay healthy, understand the feeling of hunger, and then how to respond to it.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about being present in the evenings, how do you feel emotionally, what do you do physically, are you less able to be present and grounded, the reasons why we're less present in the evenings.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the key to becoming present before we eat.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about being present to be on purpose with your food, how do we know when we're present, how do we know how to get present, have we ever been taught that, do we need to learn it, and how does it impact our food definitively.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with clients about PCOS, what their life was like with PCOS, and potentially how we can begin to change women's lives by just really looking at some true and tried simple facts to help their bodies overcome PCOS, to enable them to flourish and lead amazing healthful lives.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about the PCOS dilemma, the truth about this disease, and how to treat it.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about shifting generational expectations, set out by our parents or our grandparents what did they do with their food, what did they expect us to do with our food.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about rewards that fills your soul, finding the reward that hits your heart center and your brain center in the reward perspective.
If we do not work on all three levels -- body, feeling, mind -- the symptoms of our distress will keep returning, as the body goes on repeating the story stored in its cells until it is finally listened to and understood. -Alice Miller
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about helping her teenager through food control, the rules of engagement around the table, and how do we talk to each other about our food and our eating.
These developmental stages of feeding and eating are really imperative if you're a parent of a young child, but also if you're if you have any issue with your food or your eating.
We have been already situated and pre-formatted by the age of five. We also know that there are stages in feeding and eating that radically impact the stages of feeding what happens to us later in life with food.
Stages of feeding:
- We know that between the ages of zero and one, we develop, a stage of feeding called trust versus mistrust.
- We've got ages 1 to 3, and this is the stage of autonomy, machine, and doubt.
- 2 to 5 initiative versus guilt.
- Ages 5 to 12. So now we're in kindergarten, we're in first grade, we're in second grade. And this is where we look at the stage called industry versus inferiority.
- Ages 12 to 18, we have identity versus role confusion.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client who had medical trauma in their younger years and recognizing what that had done to their food and their eating.
“There are wounds that never show on the body that are deeper and more hurtful than anything that bleeds.”
― Laurell K. Hamilton
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the feeling of being alive. Those moments that enable us to connect to a deeper part of ourselves.
“Trauma creates change you DON'T choose. Healing is about creating change you DO choose.” – Michelle Rosenthal
Protective factors are social conditions or personal attributes that help lessen the risk of trauma for an individual, family or community.
Protective factors are parental knowledge of child development.
We also know protective factors can include social connections and social and emotional competence. That's relative to that time period.
Trauma impacts brain development as well as physical health.
"What we don't repair we absolutely repeat."
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about her connection with coffee, her emotional relationship with coffee or a ritual that she developed over the course of years.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about the emotional and food feeling connection to autoimmunity, the recognition that we know to have happened between science and spirit or physiology and psychology.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks all about taking good care of your body-immunity and autoimmunity. Some new insight evidence research regarding immunity and autoimmunity and what we know is a definitive link.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks all about inspiration, we all need it. And in order to really get through your emotional eating patterns in order to really change, shift, move where you were to where you want to be, you've got to find the inspiration that pulls your heart and soul towards where you want to soar.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about trusting yourself, how do you trust yourself?
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the things that you can actually do to begin to love yourself, a skill we need to function in this world effectively and to be able to have a healthy relationship with our food, our weight, and our body.
“The people who give you their food give you their heart.” -Cesar Chavez
“Food is symbolic of love when words are inadequate.” -Alan D. Wolfelt
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about when chocolate is more than just chocolate.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about what her mountains are like on her journey.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about living in the moment and what that means to her.
"A journey of a thousand miles begins with a single step" -Lao Tzu
It's not about how we look. It's not really about how we feel.
- Meet yourself where you're at - to meet yourself, where you're at and identify the real mountains that will be along your path.
- Understanding that mindset really does matter.
- Invest in your personal wellness.
- Reward yourself on your journey without food.
- Make sure you learn and do the basics
the only journey is the one that is within you.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about what feelings are coming up in you. Understand more about what happens when you hear something and it triggers a response in you. And then what can you do with it?
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about learning about herself. What eating at night is and what that could bring with respect to further learning.
The definition of discipline is to train someone to obey rules or a code of behavior using punishment to correct disobedience.
What can you do to really change your behavior? By really using tactics. As opposed to punishments.
If you know your cues are, you can start to disrupt those cues.
You can replace one behavior with another.
Work with your feelings. Feel your feelings. Remember language, feeling behavior.
We need to persist. We need to overcome and we need to learn.
Discipline is not the key to success with food. Learning love and growth is.
In this episode of the Overcoming Emotional Overeating podcast, Wendi talks about how overcoming came to be. How and why it was developed, why sometimes you hear crackles on the line, and maybe not the most perfect quality of sound.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about what to say instead of should. What do the shoulds do and how do we get rid of them, Whenever you say should, it is a shame-based response and it moves you into a different element of negativity.
The more something becomes a ritual, the more likely we are to keep it in our repertoire.
And these rituals give us a grounding step to stand upon as the day goes through.
We maintain our mindset.
"No matter what, people grow. If you chose not to grow, you're staying in a small box with a small mindset. People who win go outside of that box. It's very simple when you look at it."
- Kevin Hart
We create our own environment with our own self-talk.
We all have a level of self-care that really is our duty to take care of ourselves. Self-care is giving the world what is best for you, not what is left for you.
Maintaining weight.
You've got to take care of yourself. Your mindset. And your rituals and your habits in order to maintain any shift or body change that has occurred for you.
In this episode of The OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about recognizing the underlying cause of your rebellion, what that is, what that means and what you can do with it.
Feel your feelings and then understand the facts once you read the waves of feeling. So that you can come out on the other side, balanced on the levels that you need to.
"Acceptance of the present moment is the only way to move forward."
"You just can't keep looking back because you really are not going that way."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how she can help get her family member on board with what she's doing with her food. How do we enable others to be with our cause and our journey with food?
Things that really help change us:
- What if we made a resolution to change our thoughts?
- What if we made a resolution around the company that we keep
- Music - what if we kept music around us that brought us joy that made our heart saying that helped us feel calm or relaxed or joyous, whatever that was?
- What about changing the things you look at? What about changing your visuals?
- What if you made a resolution? To look at the things that make you feel good,
- What about changing our atmosphere or our environment?
- What if you made a resolution with a word?
- Gratitude. What if you made a resolution to be grateful?
"If all we ever did was say thank you. It would be enough."
"Every new beginning comes from some other beginnings end."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about guarding the doors to your mind, to being mindful of what you put in your brain.
There is no failure, there's only moving forward if you learn from it. I absolutely feel like if we learn from a mistake, it's not really a mistake. Mistakenly happen when we just do something and don't learn a thing from it and we keep doing that same thing.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how do we show up different in our lives and what does that mean for us.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the core of why we do things.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the right motivation. What is motivation and how do we get it in the right way to move us away from shame or guilt and move us into the direction that we want to go into.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the difference between shame and guilt and recognizing if you are in a shame or guilt pattern.
Difference between guilt and shame.
Guilt is a feeling of responsibility or remorse for an offense, crime or wrongdoing.
The reality is when we do a behavior that is not what we want. Recognizing that forgiveness is really the only option and learning to forgive yourself and then let things go is imperative.
Shame basically is a feeling of inferiority. It involves a perception of oneself as a failure. Or feeling unacceptable to others.
Start by recognizing the distinct difference between guilt and shame. And then recognize which one you weaponize if you weaponize any. And then how in fact, that could be helping or hindering you.
That's how you get underneath behavior patterns with food. And it can help make you free from this aspect of your life forever.
Being intentional with your food and focusing on how it really makes you feel in your body can help you really become true navigators of healthful eating.
There are lots of things that we learn as we get older that don't only serve our body in the right way.
So during this Christmas week, focusing on the term memory and thinking about what really makes you in your body feel light-hearted about you then enable you to feel joyful about yourself.
The more joy we feel in life, the less comfort we seek in our food.
Some day is not a day of the week.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about bringing respite to your everyday life and the joy that can abound from it.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about our bodies and how to honor them because they really do everything for us.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the holidays, what goes on your holiday plan and how do you make that happen.
How do we keep ourselves accountable?
“If you want something new, you have to stop doing something old.” -Peter F. Drucker.
How do you speak to yourself in the area of life that you have success in implementing a plan?
Ask for help. That's why you do the plan so early.
Ask for help from the people around you.
Be willing to change your behavior if you keep doing what you're doing. You'll keep getting what you're getting.
Recover and repair.
Get back to basics whatever basics are for you.
That's what repair and recovery are about. Get off at the next exit and get back to basics.
Resourcing is about bringing ourselves back to the present moment in time.
When you're not in the moment with your food. Your trip up and fall back into the past.
You got to stay present and oriented in order to really be empowered in this time. Not only to enjoy your holidays and to enjoy other people but to keep the connection with yourself, your body, your mind, your soul and to allow that to continue to empower you in the future.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about some specific tips for planning for the holiday season. Tips, strategies and specifics can help us make and design plans for the holiday season in order to get through it and still reserve those moments and energy for ourselves.
By failing to prepare you are preparing to fail. -Benjamin Franklin
How to make some plans that actually help you to succeed.
One of the best ways to prevent the letdown effect from happening is to have a plan.
Once you lay out all the things you have to get done for other people and for other things. Now you've got to make sure that you plan for your self-care.
Where can you get some movement in so you can release and reduce that cortisol?
Can you pre plan your meals or pre-prep those meals so they're available?
Finally, make sure you can create stress-busting holiday gatherings.
"Life is what happens to us when we're making other plans, so why not make plans in your life for your life to be able to live your best life." -Alan Saunders
Boundaries are super important, and it's really the way that we create safety and sanctity in our world.
Creating a boundary with our busyness or distracting with technology, so we don't feel connection out of fear. Creating that inadvertent boundary between us and others. Is not always helpful or healthy.
“Every woman that finally figured out her worth has picked up her suitcases of pride and boarded a flight to freedom, which landed in the valley of change.” - Shannon Alder
When we know better. We do better..
“If the only prayer you said was thank you, that would be enough.” ― Meister Eckhart
One of the initial elements that comes into play is the social element of Thanksgiving.
Who are you going to be with on this day?
Do you love who you're going to be with? And can you be intentional in who you surround yourself with?
The emotional or psychological element of Thanksgiving.
These holidays can be fraught with emotional pitfalls.
They can also be fraught with emotional mountain peaks, Things of greatness that you're excited for moments that are beautiful and wonderful.
And then there's the converse, the fear, or anxiety or worries.
The best thing to do on this day is to feel grounded, calm and oriented, so you're able to make decisions around food and have choices.
If you are in a group of people on this day, it's important also that you learn. How do you feel in that group?
Environmental or physical.
Fit in a place or a space or a chair that makes you feel comfortable, but not so much that you're thinking into it.
Logistical.
What time of day are you going to eat?
No skipping meals before this meal.
What else can you do to ignite a connection besides just the connection to the food?
"Enjoy the little things, for one day you may look back and realize they were the big things." – Robert Brault
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how breathing affects how we feel, how we think, how we move and how we eat.
Pacing yourself, knowing when to surge and being consistent.
The biggest thing we can focus on in pacing ourselves is our breath. Breathing regularly rhythmically.
Eating and breathing are correlated, if you do not breathe deeply you will need to use food to regulate your breathing. If you do not breathe deeply regularly. You will need to use food to help you regulate that breath.
The truth is how we breathe affects our emotional state. It affects our physical state. It can affect our connection to others. Breathing is imperative, and it helps us pace ourselves through our lives.
Pacing yourself, slowing down and enjoying the moments.
Joy brings clarity. It brings breath, it brings focus, and it brings the intention
Paying attention to your body.
During the next few months, it will be more important than ever to pay attention to your body and what it's telling you. If you don't give it what it needs, it will come back at you with a vengeance. Whether that's craving things, overeating over drinking over, sleeping over something because your body's got to get what it needs. And if it doesn't, it's going to find a way to alter that so that it can.
Know when to surge.
When you need to speed up in chunks, get those things done, organize stress plan, focus intention and then when can you pace yourself again? So it's not about running through the next two and a half months. It's about knowing when to surge and knowing when to pace.
Being consistent.
In life, consistency looks like rituals that are good for us.
Rituals provide safety, they provide clarity, they provide strength, they provide something for us to rely on.
Do things consistently to give yourself a space to change yourself, to grow you, to love you, to give you safety and constant support during the next two and a half months.
"You don't have to go fast. You just have to go. And that's the momentum of life, Just move in the direction you know you are headed. And you will get there."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about having grace with ourselves, having patience, having kindness, having love, having empathy, supporting and nurturing ourselves and why that's so important.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how do you sit with your feelings without finding comfort in food. Sometimes our feelings are uncomfortable. Sometimes things we do or say or have to hear are uncomfortable. We have to learn how to sit with and through those things, trusting that innately we will come out on the other side, OK and survive.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the feeling that we're all going for. The feeling that makes us feel alive. We all want it. We all seek it. We can seek it in good ways or in bad, in addiction or in health. But we all seek that feeling. And the reality is food can come in the way of that.
"The only limit really is you. And the more you learn about yourself, the more limitless you will be."
So why do we quit when we're ahead? Why do we quit when we're winning?
One of the biggest reasons why people move into this pattern of quitting when things are going well is because of fear.
We tend to not really think about fear coming up when things are working well. We only really think of fear coming up when things aren't working well.
What's more important even than the fear of failing is the fear of being successful.
The truth is, the path to success is really stressful and being successful, if it's not normal or comfortable for you, it's really difficult to own.
Fear of being successful is even greater than the fear of failing, so fear can be an underlying reason why some people quit when things are working.
Insecurity, in order to be successful, own success, feel successful, be powerful. Own our power. We can't be insecure. We have to be confident, feel worthy. Feel deserving. We have to have that feeling of I am worth it. In order to really move forward into that destination, whatever that destination is for you.
So if there is a level of insecurity. It is very difficult to move into full-fledged success around something and stay there.
The need for control.
Some people quit while they're ahead because they feel that need to control what they're doing.
So whether that's in a good way or a bad way, the truth is the need for control can actually control us and it can bring us down.
Anxiety and stress.
So if a situation provokes feelings of stress or anxiety. It's common to push it away to prevent negative emotions.
Childhood trauma and unhealthy patterns.
When children have experienced trauma or have been put down regularly, so much so that their self-esteem self-worth.
Negative relationships.
if somebody is in a negative relationship, that could be an unhealthy relationship. It can be with a spouse or a friend. The reality is unhealthy relationships can also bring us down.
How do you actually stop quitting when it is working?
You have to find "Why"
Why are you quitting? What's ahead while you're ahead? Why is it?
Is it fear? Is it a negative relationship? Is it fear of success? Fear failure? Is it? Childhood trauma is an unhealthy pattern.
Creating a vision board, determining your real why putting that into your vision board,
You can also tap your unconscious.
So getting new beliefs around who you are, who you really are, not who you were and not your roles, but who you are.
"A negative mind can create a positive thought. So you've got to change the mind to align with the body. And when we don't and we're out of congruence. From mind and body, we can't win. And that's why we quit. So create your positive thoughts and your positive mind, and it will move you in the direction that you really want."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about stress relief and stress relief patterns. So many of us are reaching for a feeling and instead we put food in its place. It doesn't necessarily belong there. It's the feeling that we're striving for.
Accept yourself, love yourself, and keep moving forward. If you want to fly, you have to give up what weighs you down. Make peace with yourself before you move forward. -Roy T. Bennett
Things that can help you move forward:
Acknowledge what you've done - You have to acknowledge it in a formal fashion. So if it's with yourself, right, that might be using a journal and writing to yourself what you've done, here's what I've done.
Ask for support - Ask for support from a couple of trusted people.
Go back to being with yourself - If you currently use food or have a negative relationship with your body right now, recognize why you do what you do.
Understand your why for making the change - if you're ready to break through those obstacles or walls, right, if you're ready to actually have a loving relationship with yourself because that's going to impact how you are with other people. If you're ready to change and why, why are you ready to change?
Get support from yourself in and around your environment - in and around your environment start to put positive things. What are those things that you want around you? Whether it's new pictures, new on your screen, savers on your computer, new books around, your new audibles around your new podcast.
Listen to write, new bracelet to wear to remind you whatever that is. Get some things in your environment anchor to. They will provide that grounded support as you move forward.
Practice moving forward every single day - Look for things like joy, love and gratitude.
"We're not ever really stuck unless we're just stuck in our mind. We all have the ability to let go. Move forward and move on. In order to become the greatness that we were all destined to be."
I have come to believe that caring for myself is not self-indulgent, caring for myself is an act of survival. -Audre Lorde.
Selfcare can look like more sleep.
Reading a book can be another way of self-care. But if you use it to distract or isolate, not the right way for you.
Having a stress plan.
Finding your creativity. Another great way to care for yourself, whether it's painting, pottery, planting, doodling, writing, all creative outlets that help feed the soul.
Grounding. It's where you actually get your feet in the air on the earth for anywhere from one to five minutes a day.
Body movement. Now, this doesn't have to be exercise, so many people are so caught up in all I go here and I go there and I do this. Doesn't have to be that is part of your stress plan or part of your self-care. It can just be the intertwining of both. And it's got to be something that feels good to you and your body. It's not about pushing it. It's not about making it through that 60-minute class and then falling over for the rest of the afternoon.
It can be dancing, hiking, walking, running any facet of exercise. It's not about burning calories. It's about moving your body in an intentional way so that it feels nurtured.
And finally, laughter.
LAUGHTER increases heart and respiratory rates as well as oxygen consumption. LAUGHTER affects heart function, so it increases heart function, stroke volume, cardiac output. After intense laughter can increase in muscle tone, we've all felt that at one point or another in our lives, in our stomach muscles.
We know that laughter also feeds that part of the brain that wants that reward. It also that part of the brain is also active in any facet of addiction, not just food, but alcohol as well.
“As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.” – Maya Angelou
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client regarding one of her six human needs and how it's driving or in this case, not driving her to eat. Those six human needs are certainty, uncertainty, significance, love and connection, growth and contribution. And in this episode, you'll hear how a woman puts the pieces together in her food.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking a little bit more about human needs, psychology, and the six human needs that are driving forces of why we do what we do now. How do they contribute in our life or what do they contribute in our life.
The human needs that drive the why of what we do:
Certainty
An individual who feels that need for certainty can't be happy when things are uncertain around them or with them. People that have certainty as a primary need focus on stability, on habitual routine routines, on looking at that that real routine-oriented thing, as well as the organization and putting their energy into organizing things.
Uncertainty
People that love uncertainty or variety, believe that happiness comes from having many different experiences and challenges and their emotional well-being requires uncertainty, suspense, surprise. They need excitement that comes from variety.
Significance
So if significance is a primary need for you. You would believe that happiness comes from feeling respected and important.
These individuals need to be considered unique and special, and they want to feel like people look up to them and sometimes maybe even fear them. So these people may strive to be a leader and do what's necessary for people to look up to them and respect them.
Love and connection
In order to feel worthy. These people need to feel loved and be loved. They need to have meaningful connections to people if they're not loved and they and they and they don't feel worth they feel worthless. I should say, if they're not if they don't feel loved, they feel worthless.
Growth
People that are growth-oriented need to constantly develop new skills, learn new things, and improve what they already know. These people have to develop physically, emotionally, intellectually, or spiritually, and they constantly have a need to grow.
Contribution
For these individuals. Life is incomplete without the sense that one is making a contribution to others or to a cause. So these individuals feel like they have to go beyond their own needs and give to others. Constantly trying to make their mark on the world.
“What lies behind us, and what lies before us are but tiny matters compared to what lies within us.” —Ralph Waldo Emerson
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about living into her new body. When we change our body, our mind needs to catch up. Our mind and body always need to be aligned in order for us to feel settled, grounded, and congruent. It's imperative for our mental and physical health.
“The journey in between what you once were and who you are now becoming is where the dance of life takes place.”
― Barbara De Angelis
Two ways to find your way back home:
Logistically - where are you going? how did you get off track and what happened?
Emotionally - Psychology
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about hunger patterns and identifying whether you're really hungry. True physiological hunger or are you needing some other kind of stimulation to help with some emotional reprieve.
In today's call, you'll hear me talk about body image distortion and how specifically you can work with it while you're in the change or after the fact.
As people lose weight, as we lose weight, or we change our body in whatever way that might be. Our old body image gets stuck in our minds, and sometimes it's really different. To let that weight go. The weight of our old body image, the weight of how we used to look in the mirror or in our clothes
So what can you do to keep yourself aligned? You can really do that, too, just like we use the devices, like mirrors, social media, or pictures in a negative way.
You can also use it in a positive way. So putting pictures of yourself, in visible places where you can see what you look like now if your body has changed so that you can see, oh, this is where I am now.
You can also take out pictures of the old and compare them to the new. Now, I don't always love pictures because I do feel like we have so many pictures around us nowadays.
Social media. I mean, it used to just be billboards and magazines. But now we've got monumental amounts of social media platforms. And even though those are not still pictures, although sometimes they are and they're retouched and retouched and retouched again, I feel like we're inundated with visual images, so I don't love it.
But it is one way you can take out pictures of how you looked and how you look now so that you can really see the difference. You can ask a friend or significant other somebody that you really trust.
Not just anybody, I mean people that you let in your core circle when it comes to your body has to be it has to be imperative that you trust them. One thousand percent. This is not one hundred percent gig.
This is the thousand percent. And you can ask them what they think your body looks like after the weight loss if you've changed your body. What does it look like? Who would they compare it to? So you can look outside yourself before you come in yourself.
To look outside yourself to see what it looks like from that objective point of view, because remember, that's kind of where we live normally.
So if you start with where we live normally, which is objectification, it's a little bit easier, although I obviously don't love that. But I understand we've got to work with the brain where the brain begins, so be it begins outside.
So using a trusted person to help you with that can be really helpful. They can also help you maybe pick somebody out of a crowd that looks similar to how you look now. So, again, you trusted one thousand percent person. And so you can kind of see objectively what that looks like.
And finally, when somebody gives you a positive comment. Don't ignore it or dismiss it. Take it in. Allow it to settle on your heart and your soul and allow yourself to really own it.
You see, the problem isn't always with your body. Sometimes it's just what you actually think of your body
We forget that there is a letting go. Sometimes that needs to happen. In order for our soul, for our life, for our desires, for our psyche, for ourselves to be free.
And if we stay stuck. And don't quit. We are only staying imprisoned. In our own beliefs. And never really finding the flight of freedom that our soul, psyche cells, and being want. And we know it from the infinitely right.
When we fill in the gap between our head being miserable and our soul being crushed, what we find is addiction.
What we find is food. We need to comfort that, we need to nurture that feeling of crushed. We need to nurture that feeling of in prison. We need to nurture that feeling of I can't breathe anymore. And the way that we nurture that can be with food.
Can be with alcohol, can be with sex, drugs, gambling. Shopping can be with many things. But I absolutely know it can be with food when our heart and our head are not congruent and we don't feel like in our soul and our body and our psyche, we absolutely need to fill that gap in order to numb.
In order to feel a moment of OK. We will use food. Drugs, alcohol, sex, whatever that is, we will use something to try to make us feel better, but that never brings us. What I am now obsessed with as being joy.
You can't find joy like that because Joy is found in the flight of freedom. Joy is the elation. Of our feelings. So the next time you want to stay with something, just because whether it's a friendship, whether it's a class you're taking, whether it's a job you're in.
If you're staying in something, you know no longer serves you. You know, in your gut, it doesn't serve you right. Find out why you're letting your head the lead, figure out what the belief is there.
But more importantly, recognize. What your soul needs, what it's trying to say. And what if it's just. About letting go doesn't serve you.
I know that infinitely. I know we are all healed and whole, and our job here is to just figure out how to get there. Regularly. So let go of what doesn't serve you today.
And keep on overcoming those beliefs that let your head lead the way and move into allowing your heart, soul, psyche, and self to find that freedom and joy that you deserve. Infinitely.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about celebration or reward, what heartfelt/heart space/hear opening rewards are really about, finding and implementing it in your life.
"Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways." - Sigmund Freud
The difference between emotional hunger and physical hunger.
We know that emotional hunger comes on suddenly it hits you in an instant. It feels overwhelming and urgent. Physical hunger, on the other hand, comes on more gradually.
Emotional hunger craves specific comfort foods.
And emotional hunger often leads to regret, guilt or shame.
Feeling our emotions is imperative, feeding our emotions is not and can be harmful to not just our body, but our mind, soul, and psyche as it distances us from our united emotional integrity and our mind and body connection.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a patient about moving towards your why and recognizing its importance.
Working with your own tread patterns.
- Assess where they are coming into play for you
- how often and in which direction?
- does it fuel your eating?
- Understand where the obstacle is.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a patient about discovering your stress patterns and where do you hold them in your body.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a patient about connecting the dots when it comes to your weight, your body, your food, your eating, your relationship with yourself and your food patterns.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a patient about listening to your body, listening to how we feel, where we hold our stress and where we feel the emptiness.
There is more wisdom in your body than in your deepest philosophy - Friedrich Nietzsche
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a patient who is trying to reset their patterns, changing those behaviors that have formed into patterns that disenable us.
What helps you to feel even?
- eating small amounts of protein throughout the day.
- having a good breakfast with protein.
- making sure you are hydrated.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about going deeper on discovering your "why" for change. in order to really change we have to have the psychology to make us push through the hard times and finding a real core why is the way to do that.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how to change her internal language around food and eating.
We know what we are, but know not what we may be.”
– William Shakespeare
The psychology of weight loss
- Your "Why"
- Beliefs
- Hunger
The hunger for love is much more difficult to remove than the hunger for bread.
-Mother Teresa
2 Techniques to stop eating:
- The poetic pause - a 30-second pause before you begin eating to slow down and regulate your breath
- The 5 seconds rule - a five-second countdown to initiate an action.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about being overwhelmed and how it can move into our food and our eating.
4 triggers that move you into overeating:
- Emotional trigger.
- Physical trigger.
- Environmental triggers.
- Food trigger.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the damaging side effects of inflammation.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about the long-term side effects of stress and how it can impact who we are.
"All the suffering, stress, and addiction comes from not realizing you already are what you are looking for. "
-Jon Kabat-Zinn
“In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.”
- Fred Rogers
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about creating boundaries of safety in your weight.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how stress impacts how we eat, how we take care of ourselves, long-term side effects of stress and how it can impact who we are.
In this episode of OVERCOMING Emotional Overeating podcast Wendi talks about our ability to keep going and our inner wisdom to know what we need to keep ourselves moving forward.
It doesn't take a lot of strength to hang on. It takes a lot of strength to let go. -J. C. Watts
In the process of letting go you will lose many things from the past, but you will find yourself. -Deepak Chopra.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about behavioral boundary setting, creating external or behavioral boundaries to help determine how and when to eat.
“Spring passes and one remembers one's innocence. Summer passes and one remembers one's exuberance. Autumn passes and one remembers one's reverence. Winter passes and one remembers one's perseverance.”
― Yoko Ono
Just like seasons people have the ability to change, we can change how we eat and what season we are in by just being and aligning with who we are.
In this episode of OVERCOMING Emotional Overeating podcast Wendi talks about recognizing if you are closing, why you close, when you close, who you close around and understanding your heart's space.
[4:10] Myths about meditation.
[11:55] Benefits of meditation.
[21:33] Types of meditation
Types of meditation:
- Guided meditation
- Mindful meditation
- Moving meditation (Qi gong/ Tai Chi or Yoga)
- Contemplation meditation
- Prayer meditation
- Breath awareness meditation
- Meditation to manifest
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how they're feeding their emotions with food and some ways they can begin to change or overcome that.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about overcoming disappointing others.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about motivation.
When you start to landslide
- Start with what you can.
- Journal - figure out what happened before, during and after.
- Find alternatives.
- Do not label your food good or bad.
- Selfcare
In this episode of OVERCOMING Emotional Overeating podcast Wendi talks about the she wolf, the rebel, the part of us within us that says No to our No.
In this episode of OVERCOMING Emotional Overeating podcast Wendi talks about the concept of No, self-trust, figuring out your stop signs, where they were and what do you want to do with them now.
Helping yourself during survival mode:
- Be gentle and kind to yourself.
- Moving your body that feels good.
- Reach out for support.
- Practicing grounding techniques.
- Prioritizing self-care.
“The First Wealth is Health.” -Ralph Waldo Emerson
Nutrition to Overcome Your Overeating
- Eating high protein breakfast.
- Eating healthy fats.
- Eating fiber-rich foods.
“Let food be thy medicine and medicine be thy food.” -Hippocrates
"I don't focus on what I'm up against. I focus on my goals and I try to ignore the rest."
-Venus Williams
In this episode of OVERCOMING Emotional Overeating podcast Wendi is on a live prerecorded line talking with clients and giving some tips about how fears show up in our subconscious and what to do about that.
2 ways you can change your programming:
- Conscious change.
- Subconscious change.
Tracking conscious programming:
- Language - what do you say to yourself?
- Belief.
- Understanding what emotions and or actions you have.
Subconscious programming:
- Visualize.
- Music.
- Meditation and thought patterns before bedtime.
The moment you change your perception, is the moment you rewrite the chemistry of your body." -Dr. Bruce H. Lipton
In this episode of OVERCOMING Emotional Overeating podcast Wendi is on a live prerecorded line talking with clients and giving some tips about how to become more mindful.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about telling yourself "No" and understand what happens when you do. All of us have within us a rebel, an old part of us that existed when we were younger that we use to individuate, change and move forward in our progress. The problem is sometimes we ignite that part and use it against us. Stop telling yourself "No".
"Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about identification of oneself, what we feel like our identity is. Identities can help us or hurt us. Identifying yourself as a victim can have radical implications for your life and those around you.
Forms of victim mentality
- Blaming.
- Seeking external rewards.
- Faithful entitlement.
Moving from victim to victor mentality
- Know the benefits of feeling like a victim.
- Let go.
- Taking responsibility for your life.
- Gratitude.
- Forgive.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about how to deal with stress and its impact on how, when and where we eat.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about repairing her hunger switch, how we are hungry and full, how our brain is working to communicate those messages from our brain to our body.
Becoming - the process of coming to be something or of passing into a state.
Steps to becoming:
- Breathe
- Read
- Listen
- Community
- Do
- Start small
"You don't have to be great to start, but you have to start to be great." -Zig Ziglar
Stages of change:
- Precontemplation
- Contemplation
- Preparation
- Action
"An idea not coupled with action will never get any bigger than the brain cell it occupied." -Arnold H. Glasow
In this episode of OVERCOMING Emotional Overeating podcast, Wendi talks about going down the rabbit hole, overcoming whatever you need to, and going down the right tunnel that leads to a brighter tomorrow.
Major reasons why people wake up anywhere between 3am-5am in the morning
- Spiritual awakening
- Awakening within somebody
- Reconning with ourselves
- Stress, worry and fear.
- Low blood sugar
- Health issues
- Menopause
- PTSD
Things you can do about night time waking
- Stop looking at computer or cellphone screens close to bedtime
- Don't eat close to bedtime
- Don't drink alcohol or caffeine before bedtime
- Stop lying down too much
- Don't smoke
- Exercise and get fresh air.
- Program your brain for success.
If you change the way you look at things, the things you look at change.
-Wayne Dyer
[2:32] Quick recap.
[3:22] Where she's been, her journey and what happened for her.
[9:14] Atomic habits and Overcoming emotional overeating again.
[18:38] Working with other people on their weight loss journey.
[29:37] Episode takeaway.
"Everybody struggles."
"Admit there's a problem, be honest with yourself and don't get stuck."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking about the magnitude of grief and how the grief of this client disenabled her from really making true connections with herself and also then with her spouse.
Connecting, connecting with ourselves, with other people. It's a core source of what we need in order to feel whole and healthy. In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client talking about reconnecting back to herself.
Things to consider when connecting with food
- Use all of your senses.
- Only eat foods you enjoy.
- Food connects us to people.
- Eat mindfully.
- Ditch the judgement.
“I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.”
― Brené Brown
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is with a client whose got some physical pain and is wondering if in fact that's triggering her to overeat. It's definitely true that all pain emotional or physical can trigger us to move intro patters with our food.
True Triggers
- Environmental triggers (Smell, Sounds and Colors)
- Time of day
- Emotions
- Foods
- PTSD
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with a client about shame, guilt and the distinct difference between the two. Understanding what the differences for you can make all the difference.
“The task of the leader is to get his people from where they are to where they have not been.” — Henry A. Kissinger
Forbes business leadership qualities
- Prioritize yourself
- Listen
- Get over it
- Leveraging mentorship
Leading oneself
- Embodying your deep why
- Be responsible and accountable for your actions and reactions.
It is hard to fail, but it is worse never to have tried to succeed.
-Theodore Roosevelt
Overcoming fear of failure or shame.
- Own the fear.
- Focus on the things you can control in your life.
- Control and change your thoughts.
Every stumble is not a fall, and every fall does not mean failure.
-Oprah Winfrey
Things you could do to help with mindless eating
- Use visual reminders.
- Use smaller packages of food.
- Use smaller packages of food.
- Keep some foods out of sight.
- Increase the inconvenience of eating.
- Eat slower.
- Choosing your dining companion.
- Eating according to your inner clock.
- Unplug while you eat.
"The undertaking of a new action brings new strength." -Richard L. Evans
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line talking with clients about kicking pizza cravings, why do they exist and what we can do about them.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line helping clients with specific questions and problems about understanding if you are afraid of success and how to go about it.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line helping clients with specific questions and problems about where do we hold our fear And what do we do with it.
"Fear defeats more people than any other one thing in the world. "
-Ralph Waldo Emerson
How to get out of fear and the anxiety cycle
- Get out of you mind and back into your body.
- Clear the fear response.
- Calm the body into its natural state of relaxation.
Curiosity will conquer fear even more than bravery will.
-James Stephens
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking about stepping into success. We all need to take the first step and on this call Wendi is talking with a client about how and when to do that.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking about generational curses when it comes to food, eating and body image.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded line helping clients with specific questions and problems about changing your weight story. We all have a story about what we believe about our life and what has happened to us and or what we've done within it. For many of us, we have a story around how, when, where and why we are at the weight that we are at.
To reexamine your stories ask yourself:
- How do you feel about yourself, your body and your eating?
- Take a look at what your parent thought you about yourself, your body, your food and your eating.
How to redesign your stories?
- Take a close look at the burdens you are carrying from your past and decide to let them go.
The first step to changing your life is to stop telling your story as if it was a sad one. Because eventually if you stop doing that it will stop being one.
If you want to make the choice to make a change, you have to master your fears so they don't control you anymore.
In order to really make a choice to make a change and open your way to a new you and a new day, you have to accept how you are and where you are.
- Identify the problem
- Recognize why it's there
- Identify what you want to change
- Identifying the obstacles and finding solutions
- Make the change
- Stick the change
How to truly make a behavior shift
- Focus on only one behavior.
- Identifying and understanding your why.
- Understanding how the current behavior serves you.
- It's okay to be uncomfortable.
- Remember that there's no time limit.
Cause of emotional eating in children
- Boredom
- Anger
- Sadness or depression
- Parental influence
- Don't use food as a reward or punishment
- Using food as love
- All feelings need to be appreciated
- Parents own food biases or prejudices
"Slow down, find the wisdom, heal the wound. That's how true change begins for yourself and for our children."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking with clients about fight, flight or freeze and how to deal with these emotions.
“Freeing yourself was one thing, claiming ownership of that freed self was another.”
― Toni Morrison
"Every moment of every day you get a chance to change."
Creating a new beginning
- Decide what you want and when you want it by.
- Consider the consequences.
- Assess the obstacles.
- Make a plan and prioritize.
- Assess what happens everyday objectively.
"Don't look back, you are not going that way."
In this episode of OVERCOMING Emotional Overeating podcast, Wendi talks about a different way to think about this time of the year and the resolutions that you hold. Being resolute within yourself helps you to be congruent and trust worthy.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi talks about love, connection, food and the holidays. How you can be empowered to help yourself connect not just with the food, but with yourself and with others around you.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded with clients who are able to call in and speak with her about anxiety around visiting family members for holidays.
The truth is that there is no actual stress or anxiety in the world; it's your thoughts that create these false beliefs. You can't package stress, touch it, or see it. There are only people engaged in stressful thinking.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking about having the mindset of eating to live, not living to eat.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi talks about an awareness eating meditation. To help end your emotional eating journey, in order to move on with your life, your health and who you want to become.
Eating Personalities:
- The Grazer
- The plate cleaner
- The fast eater
- The night owl
- The Picky eater
"Knowing more about who you are and what you do only enables you to be more empowered in your world, and definitively empowered in your world and your eating."
"At first they’ll ask you why you’re doing it. But later they’ll ask you, how you did it."
“Surviving is important. Thriving is elegant.” - Maya Angelou
"Success is not final, failure is not fatal: it is the courage to continue that counts." -Winston Churchill
The more that you can stay present, grounded and slowdown this thanksgiving the easier the food is to eat the more comfortable it is and the better outcome you'll have.
- Technical plan
- Wipe the slate clean from last year or years past
- Schedule this year's events and plans for food: Where, when and how.
Things to remember on the day of thanksgiving.
- Schedule an exercise in the morning
- Do not skip meals on thanksgiving
- Be intentional in your selection of what you want to eat
In this episode of OVERCOMING Emotional Overeating podcast, Wendi talks about understanding, adapting, changing your patters of overeating around this holiday time. She dives into understanding more about how you eat during thanksgiving and ways that you can help yourself best as you move your way into this holiday season.
Is thanksgiving a problem for you?
Can you identify,
is it your food? is it your eating behaviors? or is it the weight change?
If you do have a problem with any of those things, do you know why?
What was great about last year's thanksgiving?
What would you change this year?
What is your ideal vision of thanksgiving?
What would you need to make that happen?
"It's time to turn, face the fear and heal that relationship with food. After all it is only an emotion and not an emergency."
Types of Nurturance
- Emotional
- Physical
- Mental
- Psychological
- Spiritual
Nurturing yourself without food
- Give yourself loving and kind messages.
- Take good care of yourself.
- Do nice things for yourself.
- Set healthy boundaries with others.
- Become your own advocate.
- Be compassionate with yourself.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking with clients who are able to ask her specific questions their emotional eating patterns.
- Let go of your past.
- Using visualization.
- Do not undereat on Halloween
- Giving out other things besides candy
- When it's in your house keep the candies out of sight
- Dressing-up yourself
- Remind yourself to mindfully move through the day
- Have something the next day to look forward to
"Be mindful, stay present, be yourself and use the visualization inorder to help you overcome past and present halloween blunders."
Anxiety is the physical and mental experience of feeling worried, apprehensive and threatened over a long period of time.
What does food do for your anxiety?
- People use food to numb their emotions.
- Swapping
- Avoiding or procrastination
- To relax
- Comfort
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking about want vs need based eating,
[1:04] Guest introduction.
[2:36] The relationship between food and addiction to alcohol and drugs.
[4:16] Good elements of self care.
[10:25] Subconscious thinking.
[19:15] Takeaway.
Physical effects of cycling weight/Yo-yo dieting:
- Increase body fat percentage.
- Increase muscle loss.
- Fatty liver.
- Higher chance of developing type 2 diabetes.
- Increase risk of heart disease.
- Increase in blood pressure.
It's not forever, it's just for now.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call. This episode is a Q&A that came from an old recording but the content is extremely valuable and was repurposed so you can continue to learn, grow and overcome.
Overeating reasons:
- Physiological reasons
- Environmental triggers
- Food deprivation
- Emotional deprivation
"The reason why people give up is because people focus on how far they have to go instead of how far they've come."
[1:25] Guest introduction.
[3:32] Her take on mindfulness.
[13:50] Judgement.
[30:20] Finding inner power.
[32:39] Creating your own prison.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call talking about the importance of understanding that being self-full is not being selfish.
3 aspects to energized living:
- Physical
- Mental
- Psychological
Don't let the energy drain from your soul. Your life is meant to be lived with vibrancy and vigor. In falling short of that shortchanges the world of your beauty and brilliance. Living your life full and having the energy to do so is essential.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi had some reflective thoughts about the waves and the journey that we all have with respect to understanding, relating and feeling our emotions and what that does for us.
4 ways to feel your feelings
- Observing your emotions.
- Experience the emotions fully.
- Remember you are not your emotion.
- Practice respecting and loving your emotions.
Breaking Bad Habits
- Mindfulness
- Meditation
- Writing it down
You can use the limitless ocean of your mind and create fullness of being present in the moment to break those habits that bind you. Then you can find peace in the sanctuary of yourself in knowing that you can move and change the habits that drive your eating patterns.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call with someone who is trying to take massive steps in changing their emotions and their emotional impact on their food.
Change curve :
- Shock
- Denial
- Frustration
- Depression or Acceptance
- Experimentation
- Decision
- Integration
Things you can do to empower yourself around the psychology of change:
- Evaluate your level of control
- Practice self care.
- Check your thought pattern.
- Find your priority.
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call with clients you'll hear how together we all rise. Acceptance is the key, love is the answer and rising is in the overcoming.
You have to accept where you are right now, in order to change where you want to be.
Acceptance is not a sign of weakness but a sign of strength.
Leptin
- is a hormone that's produced by the body's fat cells
- it tells our brain when we have enough fat stored and that we don't need to eat
a hormone predominantly made by adipose cells and enterocytes in the small intestine that helps to regulate energy balance by inhibiting hunger, which in turn diminishes fat storage in adipocytes.
Solutions to help with Leptin levels.
- Avoid processed food
- Eat soluble fiber
- Eating protein
6 Psychological needs
- The feeling of safety.
- Trust
- Self-esteem
- Independence
- Intimacy
- Control
In this episode of OVERCOMING Emotional Overeating podcast, Wendi is on a live prerecorded call with a client who's recognizing how she connects.
It's not the stress that hurts us, it's our perception of our stress.
Stress Connections:
- Stress and thyroid
- Chronic stress and depression
- Stress and anxiety
- Stress and addiction
- Stress and sleep deprivation
- Stress and digestion
- Stress and inflammation
- Stress can change our eating behavior, our patterns and our habits.
Why do people eat in their car?
- Busy
- To get energy when driving
- Physically hide and emotionally eat
- Habit
What to do to help shift your car eating pattern.
- Clean out your car.
- Put things you love in your car.
- If you slip up clean up immediately.
- Go a different route home.
- Snack before you leave work.
- Use memo apps on your phone.
Car eating can takeover your car and your life. Being mindful in your change to change your mind and your car eating can really help you shift the way you do things. When you change the way you do things we know that the things you do change.
Why do people eat in their car?
- Busy
- To get energy when driving
- Physically hide and emotionally eat
- Habit
What to do to help shift your car eating pattern.
- Clean out your car.
- Put things you love in your car.
- If you slip up clean up immediately.
- Go a different route home.
- Snack before you leave work.
- Use memo apps on your phone.
Car eating can takeover your car and your life. Being mindful in your change to change your mind and your car eating can really help you shift the way you do things. When you change the way you do things we know that the things you do change.
What you eat can affect you brain and you brain can affect what you eat.
Type of overeater:
- Compulsive eater
- Impulsive eater
- Compulsive-impulsive eater
- Low energy emotion eater
- High energy emotion eater
Neurotransmitters:
- Dopamine
- Serotonin
- Gaba
- Endorphin
[0:52] Wendi's intro.
[4:54] Relationship with food.
[6:39] Why do you lose your focus?
[11:54] Recognizing the patterns.
[14:21] Overcoming the shame cycle.
[32:17] Taking care of yourself.
Why do you lose focus?
- Over doing pattern.
- Old habits comes back.
- Life event.
Our relationship with food is congruent with our relationship with life.
Focus on the physical environment.
Thread patterns.
Changing your routine
Tell yourself
- You can change.
- You can make a difference.
- You can do it differently.
Find a supportive belief or phrase that enables you to feel confident
External psychological support team.
Improve one's life or circumstances through one's own effort rather than replying on others.
Sometimes you have to say no to other people so that you can say yes to yourself.
- Don't relieve the memories.
- Relegate the upset to the past.
- Don't keep trying to find blame.
- When something goes awry don't go under the comfort blanket.
- Stop looking for sympathy from other people.
- Plan ahead.
- Writing out your plan.
Emotionally eating VS Craving
- Physical body craving
- Physiological craving
Pull yourself up by your bootstraps.
To improve ones life or circumstances through ones own effort rather than replying on others
Sometimes you have to say no to other people so that you can say yes to yourself.
- Don't relieve the memories.
- Relegate the upset to the past.
- Don't keep trying to find blame.
- When something goes awry don't go under the comfort blanket.
- Stop looking for sympathy from other people.
- Plan ahead.
- Writing out your plan.
8 Reasons why people give up when it comes to their food change.
- Having unrealistic expectation.
- They've changed too much at once.
- Looking at change as permanent.
- If you're using food as a reward.
- If you have no support.
- Because they feel like slip-ups are the end all.
- Because of skipping meals.
- They moved into a patter of emotional eating.
Additional reason: Fear of success
"In recognizing why we failed we learn to succeed."
"When fear drives your ship you only hit into brick walls."
8 Reasons why people give up when it comes to their food change.
- Having unrealistic expectation.
- They've changed too much at once.
- Looking at change as permanent.
- If you're using food as a reward.
- If you have no support.
- Because they feel like slip-ups are the end all.
- Because of skipping meals.
- They moved into a patter of emotional eating.
"In recognizing why we failed we learn to succeed."
- Be mindful of the habit vs the hunger.
- Mindfully practice.
- Dealing with the guilt or shame.
- Remind yourself that it's okay.
Our beliefs determine our actions.
Don't run away from emotions, feel from it and learn from it.
Depression is a low energy emotion.
- Loneliness
- Sadness
- Boredom
How and why can depression lead to over eating.
- Using food to cope with emotions
- When you have over eaten
- To nurture
- To connect with happier times
- If your life is not what you expect it to be
"Depression is just our soul seeking something it cannot find."
Am i a food addict? Can i be a food addict? What is a food addict?
Identify which food you have problems with.
Dopamine helps calm us down, helps relieve anxiety.
Things that you're passionate about elicit dopamine.
Healthy fixes, how and why they work.
- Identify the behavior that you want to be your healthy fix.
- Write down what hinders you from doing that healthy fix.
- Write down your fears.
- Write down what you could commit to.
Setting limits with your food.
The ability and structure to say yes or to say no to something.
Types of limit:
- Punitive limit
- Neutral limit
- Loving limit
It's not about you can't eat anything you want, it's just not eating everything you want all the time.
"Guilt can prevent us from setting the boundaries that would be in out best interests, and in other peoples best interests." - Melody Beattie
Setting limits with your food.
The ability and structure to say yes or to say no to something.
Types of limit:
- Punitive limit
- Neutral limit
- Loving limit
It's not that you can't eat anything you want, it's just not eating everything you want all the time.
"Guilt can prevent us from setting the boundaries that would be in out best interests, and in other peoples best interests." - Melody Beattie
The longer the gap between dinner and the preview meal or snack the larger the dinner.
Under eating all day long can increase your hunger pattern throughout the evening.
If you're tired let your body rest.
Balance your dinner.
Night eating syndrome:
- Lack of appetite in the morning
- Urges to eat at night
- A belief that one must eat in order to fallback asleep at night
- A depressed mood through out the day and evening
- Difficulty sleeping
- We eat for our stomach but we crave from our heart.
- Eat fiber at lunch.
- Fiber can help you feel full longer.
"It's not the how you eat, it's the why you eat."
"You can't think your way out of over eating, you have to feel your way out."
- We eat for our stomach but we crave from our heart.
- Eat fiber at lunch.
- Fiber can help you feel full longer.
In This Episode:[0:45] Guest introduction.
[2:51] What causes emotional over eating?
[7:28] Using metaphors to help someone recover from emotional eating.
[17:45] Recovery from emotional over eating is the path to greater consciousness.
[25:51] Eating in The Light of the Moon Cafe.
Important Quotes:
"Worry is a bad use of a good imagination."
"Recovery from emotional over eating is the path to greater consciousness."
Resources:
dranitajohnston
lightofthemooncafe
Youtube
Know why you want to lose weight.
Ask yourself "Why now?"
Emotions lead us into motion.
It is your why that helps you find your way.
The more sugar you eat the higher your tolerance becomes.
- Physical issue
- Psychological
- Brain chemistry
- Belief or identity construct
"Start to see it for what it is not for what you thought it was."
Empower yourself.
- Take sugar or the predominant ingredient out of the house.
- Make sure you eat breakfast with protein and fiber.
- Get enough sleep.
- Find other ways to stimulate your reward center of the brain.
The more sugar you eat the higher your tolerance becomes.
- Physical issue
- Psychological
- Brain chemistry
- Belief or identity construct
"Start to see it for what it is not for what you thought it was."
Empower yourself.
- Take sugar or the predominant ingredient out of the house.
- Make sure you eat breakfast with protein and fiber.
- Get enough sleep.
- Find other ways to stimulate your reward center of the brain.
Inventory questions:
- At what point did it not become okay?
- What was the picture of your life when this first began?
- What is it like where you are now?
- When did those things change and why?
Inventory of the past.
Inventory questions:
- At what point did it not become okay?
- What was the picture of your life when this first began?
- What is it like where you are now?
- When did those things change and why?
"The best way to predict the future is to create it."
- Abraham Lincoln
Deciding vs Doing
7 Ways to move from deciding to doing.
- Stop waiting until conditions are perfect.
- Stop. Get up. Do it.
- Stop overthinking things.
- Take continuous action.
- Use your action to overcome fear.
- Focus on the present moment.
- Eliminate distractions.
False alarm signals
- Teeth hunger
- Mouth hunger
- Mind hunger
- Thirst
- Fatigue
- Emotional hunger
“Practice isn't the thing you do once you're good. It's the thing you do that makes you good.”
― Malcolm Gladwell
Stomach hunger - physical hunger
False alarm signals
- Teeth hunger
- Mouth hunger
- Mind hunger
- Thirst
- Fatigue
- Emotional hunger
"Take care of your body, it's the only place you have to live."
Mind and fullness
- Fullness - the feeling of being satisfied or satiated in our stomach
- CCK - turns on the feeling of fullness and turns off appetite.
- Craving - the desire for food.
- Emotional eating - feeling a certain emotion that triggers you to eat.
- "Follow your heart but take your brain with you."
"Grief is in two parts, the first part is loss and the second is the remaking of life" -Anne Roiphe
7 Stages of Grief
- Shock or Disbelief
- Denial
- Bargaining
- Guilt
- Anger
- Depression
- Acceptance or Hope
Serotonin
- sometimes called the happy chemical.
Dopamine
- Anti anxiety brain chemical.
Epigenetics - study of changes in organisms caused by modification of gene expression rather than alteration of the genetic code itself.
Connection with food
- Brain chemistry connection with food
- Emotional connection with food
- Food connection with food
In This Episode:[3:16] Wendi's backstory, how she got into working with emotional eating and nutrition.
[8:46] Feeling our feelings.
[12:16] The connection between food and emotion.
[14:10] Why most people don't eat healthy food when nervous or stressed.
[20:04] Surface behavioral interventions
[32:00] Eating healthy
[39:27] Things you can do right now to control your emotional eating.
- Everybody has a different reason for over eating.
- Carbohydrates increase serotonin in the brain.
- Serotonin help us feel happy.
- Dopamine is the anti anxiety brain chemical.
- "Emotions make us move into motion."
Things you can do right now to control your emotional eating.
- Figure out your core obstacle.
- Learn that your body holds your emotions.
- Recognize what you can do right now.
Physical symptoms of worry and anxiety are held in the body.
- It can create muscle tension.
Anxiety and Worry can show up as restlessness.
2 Types of Worry
- Real problem worry
- Hypothetical worry
In This Episode:[1:52] Fear based eating.
[3:26] Low road and high road.
[10:00] Recognizing how we feel in our body.
[11:49] Checking your feelings.
[13:18] Listening to your body.
[14:58] Helping the body chemically.
- Amygdala - Mid part of the brain, the part that feels all emotions.
- Our emotions are tied to our body.
- Recognize that this will not continue forever.
- Our body knows what helps it.
Triggers for eating:
- Emotional trigger
- Physical trigger
- Environmental trigger
- Food trigger
"Happiness is not something you postpone for the future, it is something you design for the present"
"We are all just walking each other home"
It's okay to focus on yourself
Find your "Why"
"When we feel good about us we do good things for us"
Emotions are not emergencies.
If we go through life sleeping we will never feel alive.
"We are all just walking each other home"
"Life is both pain and pleasure. Both opportunity and challenge. Birth and death. "
"There's a season and a time for everything. And it's not always for us to decide what the right season is or which season we should be in."
“In the depth of winter, I finally learned that within me there lay an invincible summer.”
- Albert Camus
"Nothing to fear but Fear Itself"
- Franklin D. Roosevelt
- "It is hard to fail but it is worst never to have tried to succeed"
- Shame - feeling bad about who you are
- Guilt - feeling bad about your action
- "Everyday you have is a new chance to change"
- "Fear doesn't stop us, we stop us."
- Creating future vision
- "Go ahead fall down, the world looks different from the ground"
- "Every stumble is not a fall and every fall does not mean failure"
- Physical hunger vs Emotional hunger
- Connect to another person or connect to yourself by nourishing yourself with good nutrition.
- Look at healthy recipes
Uncovering your best you: food, weight and life transformation
- Self Sabotage Cycle
- Saboteur
- Eckhart Tolle - Ego
- "Self sabotage is a message that you need to learn something about yourself"
Common self sabotaging behaviors
- Procrastination
- Self medication
- Comfort eating
- Self injury
Uncovering your best you: food, weight and life transformation
- Self Sabotage Cycle
- Saboteur
- Eckhart Tolle - Ego
- "Self sabotage is a message that you need to learn something about yourself"
Common self sabotaging behaviors
- Procrastination
- Self medication
- Comfort eating
- Self injury
- Somatic experiencing
- "The body always follows the mind"
- Book: Awaken The Tiger Within
- Trauma is anything that changes our perspective of the world
- "Emotions start in our mind but then reside in our body"
- Eating is still a choice.
- Do not label yourself as a food addict.
- Dopamine is a brain chemical that relieves anxiety and helps calm the system.
- The addiction gene.
- You are not alone, there are a lot of people who have issues with emotion and food
- Emotions and how they relate to your food
- Emotions are not emergencies
- The more you know about yourself, the more powerful you become
- "You are more powerful than you know and they fear the day you discover it"
- 2 Types of hunger: physical hunger and emotional hunger
- emotional repression reason
- "allow the emotional needs to be met"
- "Knowing yourself is the beginning of all wisdom"