Speaking of Hungry

Did you know there may be a connection between an ADHD diagnosis and struggling with disordered eating behaviors?

Studies have been examining possible connections between ADHD and disordered eating behaviors including binge eating, restrict-binge patterns, eating for stimulation (so not for physical hunger), and more.

I am fascinated. This is the second time I'm talking about ADHD on Speaking of Hungry and I definitely plan to talk about it more.

In this episode, I chat with Aleta Storch, a Washington-based RD, therapist, and Certified Body Trust (R) Provider. We discuss:

Aleta's personal ADHD diagnosis and past struggles with food;
why people with ADHD struggle with interoceptive awareness and connecting to hunger and fullness signals;
the top struggles for clients with ADHD and their relationship with food such as eating for stimulation, forgetting to eat, overwhelm when it comes to shopping and prepping food, meds that may suppress appetite, and more;
how emotional dysregulation causes ADHDers to seek ways to control food through restriction or use food to cope with emotions.

Aleta is a wealth of information when it comes to living with ADHD and trying to navigate nutrition, food, and disordered eating behaviors.

Where to find Aleta:

Head to her website for more info on her group program, mini-courses, and more: www.wiseheartnutrition.com

@the_adhd_RD

Intuitive Eating with ADHD Community

Mentioned in this episode:

Speaking of Hungry Episode 57: ADHD and Disordered Eating with Becca King

Are you looking for some simple advice to get started with healing your relationship with food?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

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In this last episode for 2021, I'm exploring the world of kids and snacking.

Crystal Karges and I dive into everything parents want to know about kids and snacks. We chat about the usual, "normal" snacking stuff that makes parents nuts and explore what to do when your child may be sneaking food.

What do you do if you want to raise an intuitive eater but it seems like your kid's diet is 90% Goldfish and cookies?

Why are our kids so drawn to snacks?

What is the building blocks to a "better" snack option, while also keeping in mind the things our kids love like cookies and candy?

How do you deal with finding hidden wrappers or witnessing your child sneaking food?

If our child is sneaking food, what are some of the top reasons this is happening?

How can we be proactive in preventing food sneaking and shame wrapped around the foods our kids enjoy?

So many of us have dealt with disordered eating most of our life. We don't want our children to deal with shame and guilt around food. Yet we also have concerns over the typical "kid diet" and aren't sure how to navigate structure and nutrition while trying to raise an intuitive eater.

Check out the episode as I know Crystal will have answers to so many of your questions!

Mentioned in this episode:

Crystal's "Lift the Shame" support group: Lift the Shame: https://www.crystalkarges.com/lift-the-shame-online-support-group

Crystal's website: www.CrystalKarges.com

Check out her blog or on Instagram @crystalkarges!! Are you looking for some simple advice to get started with healing your relationship with food?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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What are your core beliefs about food? About your body? About health?

Are your core beliefs getting in the way of healing your relationship with food? How are your core beliefs driving your decisions about what, when, and how much you eat?

Dr. Lara Zibarras joins me in this episode to discuss core beliefs. She breaks down common core beliefs that her clients tend to hold on to and how we can shift our thinking in order to move forward with recovery from diet culture.

It's difficult to heal from an unhealthy relationship with food when you are struggling to change what you believe about food and your body. First, we need to work on dismantling myths, breaking down unrealistic food rules, and challenging diet mentality. Then we can move forward with the actual steps toward healing.

Where to find Dr. Lara Zibarras:

Food Freedom Masterclass - to eat what you want, when you want, without stress, guilt, or shame.

www.drlarazib.com

Instagram

YouTube

Are you looking for some simple advice to get started with healing your relationship with food?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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If you haven't noticed already, I love talking about movement and exercise as a form of self-care and increasing body awareness.

Pilates was part of my recovery from a disordered relationship with food and exercise. When I found Helen Phelan, Brooklyn-based certified pilates instructor, I was excited to schedule a chat with her on the show.

Helen is a certified pilates instructor who believes movement's greatest benefit is its ability to change how you feel, not how you look. And that is the exact reason I embraced pilates when I was trying to move away from forced, punishing exercise.

Helen and I chat about:

🤸 myths about pilates;

🤸 why pilates can be for all body types and abilities if you find the right instructor;

🤸 the connection between intuitive eating and intuitive pilates;

🤸 measurable success in pilates that has nothing to do with losing weight;

🤸 how pilates can teach us body awareness, listening to our bodies while exercising and nourishing it with food;

🤸 Helen's approach to teaching and her online pilates workouts.

Especially now heading into the holiday season, we need to hear more non-diet messages about movement and exercise. We don't need to punish ourselves for enjoying the holidays. Movement and exercise can have a place in feeling good physically and mentally, without attaching shame and guilt.

Where to find Helen:

helenphelanstudio.com - access 300+ on-demand workouts

@helenvphelan

More about Helen:

Helen Phelan is a certified pilates instructor and has been teaching her unique blend of athletic strength work paired with nourishing mobility drills delivered with compassion since 2015. Class is all levels and personalizing movement to challenge or support you in whichever way you need is encouraged. The winner of Women's Health award for "Best Body Neutral Workout", Helen has been featured in InStyle, Well+Good, Bustle, Huffington Post, MindBodyGreen, and more. Follow Helen on IG @helenvphelan for quick workouts and anti-diet culture motivation to move your body with appreciation!

Are you looking for some simple advice to get started with healing your relationship with food?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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I had a chat with Amanda Forman, a registered dietitian who specializes in polycystic ovarian syndrome (PCOS) and women's health.

We talk about:

What PCOS is and what's happening in the body;
Why the advice of "cutting out carbs" doesn't help a PCOS patient;
What someone with PCOS can do when they are frustrated with the many symptoms such as weight gain and difficulty losing weight;
What PCOS patients can focus on to improve their overall health from an intuitive perspective vs another diet;
a brief review of women's hormonal health and what you should do if you're feeling like your hormones are "all over the place".

Where to find Amanda:

www.realyounutrition.com

@themindbodysoul-dietitian

Grab my free workbook: 5 Steps to Heal Your Relationship with Food

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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In this latest episode I chat with NYC-based psychologist, Alexis Conason, about her approach to living diet-free that she writes about in her book, The Diet Free Revolution.

Alexis specializes in eating disorders in her private practice and is also the founder of The Anti-Diet Plan, a weight-inclusive online mindful eating program.

In this episode we chat about:

the 10 steps outlined in her book to help free yourself from the diet on, diet off-cycle;
goals she sets with her clients that have nothing to do with weight;
how diet culture is punishing;
what we can do to be more compassionate to ourselves and our bodies when we are less than thrilled with our body shape and size;
how we can bring acceptance into our lives;
using meditation as a coping strategy (and no, it doesn't need to be a perfect practice!);
and more ... !!

Check out this episode to gain more insight and clarity on how you can slowly pull yourself away from dieting.

Mentioned in this episode:

The Diet-Free Revolution

The Anti-Diet Plan

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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Do you own a Peloton bike or treadmill? Or do you use the Peloton app to jump into a yoga, strength training, barre, pilates, or meditation session?

I love my Peloton bike and all of the different forms of exercise the app offers. What a lifesaver during Covid!! BUT...

I know there are many Facebook communities that have formed for Peloton users to share their love of Peloton and other things like dogs, their kids, wine, and of course, dieting and weight loss.

Many of the Peloton-related groups on social media can be triggering for those of us who just want to get a good sweat or stretch and move the F on. Even if you're in a Peloton group for dogs or moms, there always seems to be someone asking about the latest and greatest diet or posting before and after photos. Sigh.

In this new episode, I chat with Aisha Lubinski, founder of the Peloton HAES & Anti-Diet Community on Facebook. We discuss why a group like this is needed and how it's helping people to enjoy their Peloton workouts while shaking off diet culture and the pursuit of a smaller body.

Mentioned:

Aisha's website: www.findingfreedomstl.com

Peloton HAES & Anti-Diet Community: https://www.facebook.com/groups/2544708049117124

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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In this episode, I talk about my recent experience following a strength training calendar.

I started following it because I wanted to get more into a routine of lifting heavier weights and gaining strength. I also wanted to decrease my cardio to change things up and make time for strength training.

After several months of following this calendar, I realized something didn't feel right. I was truly enjoying the new challenge of heavy lifting but at the same time, I felt that ... pressure. That urge to follow everything on the calendar because if I didn't then I was "doing it wrong". I was ignoring these urges to do more yoga and pilates for the sake of getting all the strength workouts in.

Listen to this episode where I talk about my recent exercise discovery and how I realized I wasn't listening to my body!! It's a reminder that no matter how far along we are in recovery, shit happens!

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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Have you been navigating the world of intuitive eating but struggling with rules around alcohol?

Is alcohol acting as a barrier to you feeling your fullness? Or are you ignoring your hunger in order to "save up" calories to drink later on?

Do you know if your rules about alcohol are coming from a place of self-care? Or are they wrapped up in fear over calories?

Is that glass of wine at night enhancing your dining experience? A way to socialize with friends? Or is it becoming a way to cope?

I talk about all of this and more with NY-based registered dietitian and intuitive eating counselor, Brittany Modell. If you are questioning your drinking habits, you don't want to miss this episode!

Mentioned in this episode:

brittanymodellrd.com

Follow Brittany - @nofoodfears on Instagram

Food Therapy Podcast

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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In today's episode, I'm speaking with Nicola Salmon, a UK-based fat positive fertility coach and trained acupuncturist. We're diving into wanting to get pregnant in a fat body, the diet culture that is wrapped up in the process, and how to use the research to get more weight-inclusive fertility care.

Nicola first walks us through her own story of being diagnosed with PCOS, living in a larger body, and being told pregnancy will never happen for her. When she did end up getting pregnant, it caused her to take a closer look at how fat women who hope to become pregnant are being treated in the fertility world.

Diet culture is rampant when it comes to pregnancy. If you want to get pregnant while living in a fat body, the first line of treatment tends to be "lose weight". This can cause women more stress plus lost time as they struggle with dieting (that doesn't work) and weight loss.

Nicola explains how weight loss DOES NOT need to be the focus to increase health and thus increase chances of becoming pregnant. Listen today and shoot me a DM to let me know what you think of the episode!! You can find me at @AlisonBarkmanRD.

Mentioned on this show:

Nicola's website with info on her coaching programs and to download her fat positive fertility resources

Nicola on Instagram

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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Welcome to Season 4 of the Speaking of Hungry Podcast!!

After a summer hiatus, I am back!! I have some great discussions coming your way in the next few months. I'm kicking it off with today's episode featuring intuitive eating coach Victoria Evans.

Victoria reveals her own struggle with an eating disorder that eventually led her to the ultimate rock bottom. Victoria tells me, "I had the abs, I had the cut arms, I had everything I thought I’d ever want and need to be happy, and I was absolutely empty inside.”

We talk about how she healed her own relationship with food and her body. She now uses a science-based approach to help women heal their relationship with food by optimizing their mindset for happier and healthier lifestyles.

Mentioned in this show:

www.victoriaevansofficial.com INSTAGRAM:@victoriaevansofficial PODCAST: Weighing In On Happy FACEBOOK GROUP: Intuitive Eating Support Group For Badass Women Christy Harrison's book, Anti-Diet * Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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When we are so used to dieting and restricting food, the expected outcome is typically weight loss, a smaller dress size, a decrease in body fat percentage, improved health, or all of the above.

What can we expect when we decide to STOP dieting and to heal our bodies through an improved relationship with food?

That's what I'm talking about in this NEW episode.

If you are new to the show or a long-time listener, I've taken a hiatus in July and this will continue through August. Time to recharge my brain, brainstorm new ideas for the show, chat with some new experts in the non-diet field, and also focus on other projects!!

A brand new season of Speaking of Hungry will be coming your way in September!!!

Until then, if you have a question or topic you'd like me to cover, shoot me a DM on Instagram or Facebook to @AlisonBarkmanRD. I love hearing from listeners and your questions and ideas help to fuel the show!!!

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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This is a replay of one of my top downloaded episodes on the Speaking of Hungry podcast! If you are struggling with regular binges and feel out-of-control, you definitely should listen to this episode!

Please note: Speaking of Hungry will be on hiatus for July and August!!

I'll be replaying older episodes over the summer as I gear up for a BRAND NEW season of Speaking of Hungry in September. So if you love the show, not to worry, I'm taking a brief hiatus in July and August to focus on my intuitive eating private practice, my pilates teacher training, AND lining up some great new episodes to be released in September with expert guests!

About this episode:

Jennifer McGurk is a NY-based registered dietitian nutritionist who specializes in the treatment of eating disorders and the practice of intuitive eating. She explains what binge eating disorder (BED) is and why so many people try to “fix” this disorder with a diet or even bariatric surgery. The trouble is that these “fixes” rarely get to the root of why a person is bingeing. It is a much more complex disorder requiring more than the temporary “band-aid” of weight loss.

My conversation with Jennifer about binge eating disorder is straightforward, factual, and eye-opening. We talk about:

How EVERYONE has ups and downs when they embark on disordered eating recovery and most of us don’t hear about the “messy middle” of others’ recovery process.
Jennifer’s personal journey with food, an eating disorder, and how it played a role in the work she does today.
How her education in nutrition taught her that the diets she tried were NOT the way to go with eating.
Jennifer’s recent mention in a Seattle Times article, “Why Willpower is Not the Antidote to Binge Eating Disorder”. Many binge eating disorder patients are going undiagnosed and using means like dieting as a method of treatment, which can exacerbate the issue.
Are binges driven by food addiction? We talk about systematic habituation and how being exposed to foods repeatedly could actually decrease this overwhelming desire, or addictive-like drive, to eat a “forbidden” food.
She defines binge eating disorder and how it’s different from overeating.
What the landscape is like dealing with COVID-19, trying to be intuitive with eating, and managing eating disorder triggers.

If you struggle with bingeing, you don’t want to miss this episode with Jennifer!

Jennifer is the owner of her group private practice Eat With Knowledge in Nyack, NY, and creator of the online course Feel Fabulous About Food to teach clients all about eating disorder recovery and intuitive eating.

She also offers resources for professionals on growing an intuitive eating business with the Pursuing Private Practice for Intuitive Eating Program and For Professionals: Help Your Clients Feel Fabulous About Food programs. She is a podcast host for the Pursuing Private Practice podcast and also a clinical supervisor and business coach for other dietitians.

Mentioned in this episode:

Jennifer's practice Eat With Knowledge

Pursuing Private Practice website

Pursuing Private Practice podcast

Jennifer on Instagram

8 Keys to Recovery from an Eating Disorder

Jessica Setnick, MS, RD, CEDRD-S

Francie White

“Why Willpower is Not the Antidote to Binge Eating Disorder”, Seattle Times article by Carrie Dennett

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

  Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

   ALISON BARKMAN, MS, RD, CDN

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In this episode, I tell you my dieting rock-bottom when I attempted a three-day juice cleanse.

Even in my most disordered eating days of restriction, weighing, and tracking every morsel of food that I ate, I remember thinking juice cleanses sounded ridiculous and extreme. I enjoyed CHEWING food, even if I wasn't eating enough of it.

When an eating disorder takes over your mind, it's pretty amazing how you start to rationalize and convince yourself that something you thought you'd never do may actually be what you need.

Listen to my personal juice cleanse story AND my thoughts about these "cleanses" and "resets".

Mentioned in this episode:

Maintenance Phase podcast: Celery Juice

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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My usual grocery shopping and browsing through the ice cream aisle inspired this week's episode!

I share my thoughts about "diet" foods such as keto and paleo versions of "forbidden" foods. Why do they exist? Why are people buying them? Do they help us build a healthy relationship with all foods?

Listen to this week's episode if you're curious about whether "diet" foods do or don't help us in the long run.

I also tie in a random thought about six-pack abs, why we all salivate over them, and if we all really know the story behind a six-pack.

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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Last week I talked about 5 signs that your eating habits may be disordered.

One sign is food journaling. What is food journaling? Writing down every single thing you eat or entering meals and snacks into a food diary app. This also may involve weighing and measuring your food for accurate tracking.

This may start out innocently so that you can learn more about the nutritional value of what you're eating and help you reel in so-called "bad" habits. But for many, this can turn obsessive, to the point where we can't eat without consulting our food diary app to see how many calories or macros we have left for the day.

Can food journaling ever help?

You may be surprised to hear that I use it sometimes with my clients. In this week's episode, I talk about when food journaling can be helpful in healing your relationship with food as well as what to look out for to avoid any triggers into disordered eating.

  * * *

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

   ALISON BARKMAN, MS, RD, CDNMAY 11, 2021

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Am I being healthy? Or are my eating behaviors becoming disordered?

Have you started to wonder if you, or someone you know, are dealing with disordered eating behaviors?

It's very hard to tell in this diet-obsessed world we live in. Dieting, cutting out food groups, going hours without eating are just a few examples of what society considers "normal" behaviors in an attempt to lose weight and/or improve health.

In this episode, I discuss five different signs that your eating behaviors may be disordered. If you are beginning to feel like all you do is think about food and worry about your weight, take a listen to this episode!

I also provide insight on what you can do next to help you recover from disordered eating and not let it rule your life!

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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Maybe you've heard of giving yourself permission to eat all foods and you're thinking, "But I can't have (insert food here) in the house or I'll eat the whole thing!"

What does it mean when we say "make peace with food" and "give yourself permission to eat all foods"?

Why do you think it may work for others but NOT you?

This process is not as easy as bringing home the donuts, eating one, and walking away happily satisfied without overeating or bingeing.

Nope. It's a messy process at first. You need to have worked on your food rules and diet mentality first before you can even get to this point.

I talk about my own experience when I gradually gave myself permission to eat everything. Also, I discuss tips on how you can slowly rid yourself of food rules, deprivation, and the restrict/binge cycle!

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

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You are working on healing your relationship with food and recover from chronic dieting and disordered eating.

You are convinced that working on recovery is the right decision for you. Diets and restriction have taken up too much of your life.

BUT, you have friends or family members who disagree. They think you're being irresponsible and not taking care of your health if you stop trying to shed some pounds.

Or maybe they are so into their own dieting and weight loss that they can't stop talking about it in front of you.

Perhaps both are happening from the same person or a few people in your life. What do you do?

You need to know that you have the right to set boundaries. You do not need to listen to judgment. This is your decision and you're doing what you feel is right for your physical and mental health.

Not everyone will agree with you. How do you deal?

That's what I'm covering in this latest episode of Speaking of Hungry! Check out the episode and let me know what you're struggling with when it comes to feeling judged by others and setting boundaries.

  * * *

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Are you done with chronic dieting, trying to heal your relationship with food, AND trying to figure out how exercise fits into all of this?

Then you MUST listen to this REPLAY!!

I'm replaying this interview with body-positive and weight-inclusive personal trainer, Jenna Jozefowski.

Jenna gives active women a tough love transformation to their approach to fitness. As a semi-retired professional dancer, Jenna first discovered yoga as a cross-training tool and has been teaching and coaching for over a decade. The best part of all, she loves to lift weights, loves training others, but it's NOT about shrinking your body or burning fat and calories.

Check out this episode and then come back next week as I dive into the exercise discussion more in an all-new episode!!

Learn how to work with Jenna and read her blog at itsjennaj.com. You can connect with her on Instagram, Facebook, and Twitter or by emailing her at jenna@itsjennaj.com.

Looking for a body positive fitness instructor or personal trainer? First, you can reach out to Jenna directly and check out her online programs, or if you’re in Chicago possibly work with her in person. Also, Jenna recommends these websites to search for fitness professionals all over the country who are body positive:

Superfit Hero

Body Positive Fitness

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE WORKBOOK HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

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Why do you want to recover from disordered eating?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For those of us with kids, we worry. We don't want our kids to:
😕 be in a constant battle with their body,
😔 chronically diet for the rest of their life,
😣 have anxiety around food,
😢 exercise compulsively,
😟 use food to cope with life.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you've grown up with diet culture influences or dealing with weight stigma, you know how it can stay with you into your adult years.

Many of my clients have kids and want to change the story for them. We either don't want our kids to live their lives trapped in disordered eating and body hatred OR we realize that our own disorder is taking away precious time with our children ... or BOTH.

That's what I'm talking about in this latest episode of Speaking of Hungry!! Listen and let me know your thoughts. DM me: @AlisonBarkmanRD

Need more resources to help with chronic dieting and disordered eating?

Grab my free workbook: 5 Steps to Ditch Diets!!

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Would you like to work with me 1:1? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if I am a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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This week I'm replaying an amazing discussion I had one year ago with registered dietitian Glenys Oyston. She lost weight, kept it off for years, and was considered a true success story. What people didn't realize is she didn't feel successful at all but instead was a full-time food and body obsession. Details on the episode are below. I'll be back next week with a new episode!!!

I am so excited to bring you this latest episode of Speaking of Hungry! I’ve been listening to the Dietitians Unplugged podcast with Glenys Oyston and Aaron Flores for quite some time now. Recently I was reading Christy Harrison’s Anti-Diet book and Glenys popped up. Then I was listening to the Pursuing Private Practice podcast and Glenys was the guest.

I am beyond thrilled that Glenys, a Los Angeles-based anti-diet dietitian, joined me to chat on Speaking of Hungry. I know you’re going to like this one! Glenys joins me and talks about her relentless pursuit of weight loss, how losing weight was never enough, and that keeping weight off for several years meant taking obsessive measures. We talk about:

Her dieting history starting in her early 20’s that led her to sign up for the National Weight Control Registry.
How Glenys was a weight-loss “unicorn” who kept the weight off for over five years but this wasn’t all rainbows and butterflies.
She explains the obsessive measures required to keep her weight off.
How her weight loss journey led her to pursue becoming a registered dietitian.
How her reaction to stressful times in her life was to tackle her weight and try to shrink her body.
When her weight loss pursuit took a “dark turn” and persisted despite the struggle to keep losing.
Her work with clients and Health at Every Size (HAES) program for diabetics currently in the works with Rebecca Scritchfield.

Take your mind off of all that’s going on in the world right now. While most of us are in quarantine, we must be mindful that we still have needs and we still have our recovery to work on. We may not be able to give it 100% at this time but we have to try to give it something!

Mentioned in this episode:

Glenys’ website DareToNotDiet.com

HAES Care for Diabetes Concerns

Glenys on Facebook

Dietitians Unplugged podcast

Traci Mann’s Secrets from the Eating Lab

Kate Harding’s The Fantasy of Being Thin

Need more resources to help with the restrict-binge cycle?

Grab my free workbook: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Curious about working with me? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Did you know there are other forms of hunger other than physical hunger? Did you also know there is no reason for us to feel like we're doing something wrong if we eat when we're not physically hungry?

A discussion on hunger came up in my private Facebook support group, the Intuitive Eating and Body Compassion Community. Many times chronic dieters and disordered eaters want to follow intuitive eating "perfectly". They end up fearing that if they are eating when not hungry they must not be listening to their body and doing something wrong.

Check out this week's episode where I explain the different reasons we eat and why eating outside of physical hunger is not necessarily "bad" or "wrong".

Mentioned in this episode:

Episode 55: Unapologetic Eating with Alissa Rumsey

Intuitive Eating, 4th Edition, by Evelyn Tribole and Elyse Resch

Need more resources to help with the restrict-binge cycle?

Grab my free workbook: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Curious about working with me? You can schedule a complimentary 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Are you an adult with ADHD also struggling with disordered eating?

Then you'll want to check out this latest Speaking of Hungry episode! Even if you're a parent of a child with ADHD and food struggles, you can take something away from my conversation with Becca King, the "ADHD Nutritionist".

Becca and I discuss:

Becca's ADHD diagnosis and her past struggles with disordered eating.
The biggest issues Becca's clients with ADHD are struggling with when it comes to their relationship with food and their bodies.
How distraction interferes with hunger, fullness, and putting the time and effort into preparing meals and snacks.
ADHD clients dealing with a lack of appetite during the day but when the medication wears off they are ravenous, potentially leading to a binge.
How nutrition information for ADHD is focused on the elimination of certain foods and ingredients, which can ignite feelings of deprivation.
Other reasons ADHD clients may overeat or binge including seeking stimulation, dealing with rejection or anxiety.
The steps Becca takes with ADHD clients deal with binge eating, including recognizing triggers and how to plan for them.

How to find out more about Becca:

The ADHD Nutritionist on Instagram

Need more resources to help with the restrict-binge cycle?

Grab my free workbook: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Curious about working with me? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Do you binge or overeat and feel out of control?

There are many reasons we binge or overeat. Going on another diet will not help but only add fuel to the fire.

In this latest episode of Speaking of Hungry, I talk about:

✨ the top reasons my clients struggle with binge eating,

✨ steps to identify triggers, and plan for when the next one will come along,

✨ what actions we need to take so that we don't turn to food as a coping mechanism when we are not physically hungry.

Here are some other episodes you don't want to miss that are related to the topic of binges:

Binge Eating Disorder with Jennifer McGurk
I Can't Stop Overeating

Need more resources to help with the restrict-binge cycle?

Grab my free workbook: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Curious about working together? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Are you tired of apologizing for how you eat? For your body shape and size?

Is this constant apologizing harming your relationship with food and your body?

Listen to the newest Speaking of Hungry episode where I chat with Alissa Rumsey, a nationally-recognized registered dietitian and certified intuitive eating counselor, who is empowering women to reclaim the space to eat and live unapologetically in her new book, Unapologetic Eating.

Alissa and I discuss:

What influenced her to write this book.
The four-step process she uses with clients to get to a place of unapologetic eating.
How she recognizes her journey as a thin, white woman with privilege looks different from those who are oppressed in our society.
How we can get to a place where we are not only eating unapologetically but LIVING without asking permission and needing to justify our decisions.
Ways to become empowered and stop worrying about what society expects of us.
The act of sitting with discomfort, something we tend to avoid and may turn to food or restriction as a coping mechanism. She uses an example of using mindfulness to help us through "my jeans feel tight."
Getting comfortable in your body and not letting your body hold you back from what you truly want.
The connections between why we may be dieting, restricting, and are hyperfocused on our body shape and size.
Why being in our heads all of the time can be counterproductive to healing from a disordered relationship with food and our bodies.

Check out the episode and then add Unapologetic Eating to your library of intuitive eating, weight-inclusive, HAES-aligned resources!

Mentioned in this episode:

Unapologetic Eating

Alissa's website

Alissa on Instagram

Episode 48: Body Image with Brianna Campos

  If you love the show, please leave a rating and review on Apple podcasts! ***Please go to*** ***iTunes*** ***and leave a* *rating and review!!***

If you leave a review, I will pick one person in February for a free 30-minute mini-session with me! We can address anything you're struggling with: restriction, body image, emotional eating, the restrict/binge cycle, and 24/7 food and body obsession are just a few ideas. Be sure to write the review, then DM me on Instagram (@AlisonBarkmanRD) or email me directly to let me know the review is there!!!

Grab my free guide: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

Curious about working together? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

View Details

Still convinced that your weight is the problem?

A cancer diagnosis several years ago set Maggie out to dig deep into the research and evidence behind weight, nutrition, and health. Although she is a board-certified physician, she admits that most doctors in medical school get a tiny blip of nutrition education so she needed to do the research herself.

What she found was everything she thought to be true about health, weight, and nutrition was inaccurate and misconstrued by diet culture. She started to question everything she held to be true about weight and health both personally and the way she practiced professionally.

In this episode we discuss:

The lack of training medical doctors have in nutrition yet weight loss is a widespread recommendation for many health conditions.
Other health-promoting behaviors we should be hearing about that have nothing to do with weight.
Systems of oppression in healthcare that lead people in a larger body to receive a different level of care compared to those in a smaller body.
The truth about "long-term" weight loss success rates.
Maggie’s list of approximately 20 items we can look at to improve health that does not include weight.
When we do and do not need to be weighed at the doctor’s office.
What we can say to advocate for ourselves if our doctor is placing focus on our weight when that’s not the reason you’re visiting your doctor, e.g., you think you have strep throat.
What should and shouldn’t be discussed in front of a child at the doctor with regard to weight.

My conversation with Maggie is an extension of what I addressed in Episode 52: I was told I need to lose weight for my health. The more we arm ourselves with science-based knowledge, the more we learn the truth about diet culture and why focusing solely on weight for health is doing more harm than good.

Mentioned in this episode:

Maggie’s website

Maggie on Facebook

Maggie on Instagram

Maggie and "The Anti Diet Collective" on Clubhouse - @maggielandesmd

The Eatfluencer Podcast

"Sick Enough - A Guide to the Medical Complications of Eating Disorders" by Jennifer Gaudiani, MD, CEDS, FAED

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Grab my free guide: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

Curious about working together? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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This week I'm talking about postpartum nutrition. We get so much nutrition information before and during pregnancy. Then we have a baby and we're left to figure it all out on our own. Not only that, but we're also expected to bounce back to business as usual with life, work, and get our bodies back in warp speed time.

Totally unrealistic! And why is no one talking more about postpartum nutrition to support moms in healing and recovery after birth? Why is most of the information out there about dieting to lose the baby weight?

Jaren Soloff, a San Diego-based dietitian and lactation consultant, chats with me about the importance of NOT dieting after giving birth and focusing more on nutrition that nourishes, heals, and revives our bodies. We also chat about her newly released cookbook, The Postnatal Cookbook.

In this episode we discuss:

Jaren's personal story connected to intuitive eating and why she works in this space.
When she set out to start writing her cookbook and began to research, she struggled to find information about nutrition for the postpartum phase, thus prompting her to look into postpartum nutrition care in non-Westernized cultures.
Her use of non-Westernized overarching themes of caring for and nurturing the mother in the recipes.
How the emphasis in the US after giving birth you’re expected to get back to your pre-baby self ASAP in your job, your body, and all aspects of life, which is not realistic.
The different nutritional needs to consider based on the mother's birthing experience, such as an intense labor period or c-section, as well as if the mother is breastfeeding or not.
Jaren's belief that the postpartum phase is not a time to be hyper-focused on losing weight, and thus running the risk for a decrease in nutrition.
A discussion about postpartum depression and anxiety, and how nutrition has the power of impacting our mood.
We chat about her recipes, which incorporate a lot of soups and stews, warming and earthy spices, but also practical, simple recipes like a salad.

Whether you're planning a pregnancy, currently pregnant, or even in the first few months or years of the postpartum phase, Jaren shares great information on postpartum nutrition that we're not getting enough of after giving birth.

Mentioned in this episode:

The Postnatal Cookbook by Jaren Soloff, RD, IBCLC

Jaren on Instagram

Jaren's practice Full CRCL

The Postnatal Cookbook on Amazon

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

If you leave a review, I will pick one person in February for a free 30-minute mini-session with me! We can address anything you're struggling with: restriction, body image, emotional eating, the restrict/binge cycle, and 24/7 food and body obsession are just a few ideas. Be sure to write the review, then DM me on Instagram (@AlisonBarkmanRD)or email me directly to let me know the review is there!!!

Grab my free guide: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop the self-critical talk.

GRAB THE GUIDE HERE!

Curious about working together? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Have you been told you need to lose weight for health reasons? Do you struggle with the idea that your weight is NOT the thing to focus on in order to improve your health?

Did you know there is considerable evidence that focusing on weight and weight loss is associated with a decrease in health?

I’m addressing these very issues in this episode of Speaking of Hungry - I was told I need to lose weight for my health.

Here’s what I review in this episode to help break down this burning question:

The idea that correlation does not equal causation in weight and health studies.
Other factors we must consider beyond weight loss including weight stigma and weight cycling.
Defining and discussing how weight stigma and weight cycling can contribute to health problems.
How weight loss from dieting is not sustainable in the long term for MOST people, so why do we keep prescribing it as a means to improve health?
Other behaviors that may be contributing to improved health parameters when weight loss happens.
Healthy habits we can consider that don't have to do with weight loss.
Why it's harmful to keep believing that higher weight is the ultimate culprit behind diseases.

The idea that being in a bigger body is the cause of health problems and that weight loss must happen in order to improve our health is a topic brought up constantly in my Facebook community and with my clients. I hope this episode sheds some light on this controversial topic!

Mentioned in this episode:

Christy Harrison's Food Psych Podcast

Anti-Diet: Reclaim Your Time, Money, Well-being, and Happiness Through Intuitive Eating, book by Christy Harrison

The Weight Inclusive vs Weigh Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss - Tylka et.al review, Journal of Obesity, July 2014

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Grab my free guide: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop self-critical talk.

GRAB THE GUIDE HERE!

Curious about working together? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

View Details

Does this sound familiar?

You’re slowly giving yourself permission to eat more foods. You stopped weighing yourself because you know how that number can mess with your head. You can eat a few cookies if you’re craving them, or have the bag hanging out in your pantry for weeks without even thinking about them.

It seems like everything is falling into place … and then …. You have A DAY. Or not even A DAY… it could be a MOMENT. You catch a glimpse of yourself in the mirror. You see an old picture from when you were smaller. You see a recent picture after your body has gone through some changes. You found an old pair of smaller jeans.

And just like that, your thoughts immediately go back to dieting, restriction, weight loss. NOW WHAT?

That's what I'm covering in this episode of Speaking of Hungry! How can we handle weight gain once we stop all the dieting? How can we deal with those moments when suddenly we're not so sure about intuitive eating?

If you love the show, please leave a rating and review on Apple podcasts! Please go to iTunes and leave a *rating and review!!*

Grab my free guide: 5 Steps to Ditch Diets!!

What will you get in this guide? This is a sample of work I do with my private, 1:1 clients. I’ll take you through:

#1 - examining your personal history with dieting

#2 - reflecting on how diets interfered with your life

#3 - how to slowly get rid of dieting tools you may still use.

#4 - identifying hidden forms of dieting you may still engage in but don’t realize you are and how it interferes with your work to become more intuitive.

#5 - a worksheet on how to stop self-critical talk.

GRAB THE GUIDE HERE!

Curious about working together? You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Can you exercise while healing your relationship with food and your body?

It depends.

In this episode, I talk about how exercise plays a role when we're trying to heal from a disordered relationship with food and exercise.

Healing from obsessive exercise will have its ups and downs. It's important to explore your intention behind exercise.

Are you working out because you feel guilty about what you ate?

Are you only doing it for the sake of weight loss and shrinking your body?

Are you chasing after unrealistic expectations and goals?

I discuss all the possible scenarios and how you can determine if exercise is helping or hurting your recovery process. I also open up about my own personal experience healing from food restriction and obsessive exercise and how my mindset around working out has changed dramatically.

Mentioned in this episode:

Body Image with Brianna Campos
It's OK to want to lose weight

Alison's 1:1 intuitive eating online coaching

Schedule a free 20-minute Zoom intro session with Alison

Like what you hear? You can start working your relationship with food using my FREE guide "5 Steps to Ditch Diets". GRAB IT HERE! This 12-page guide will take you through some of the steps I work through on a deeper level with my clients in private, 1:1 sessions.

Are you enjoying Speaking of Hungry? I love connecting with people through my podcast and spreading the word about intuitive eating. Please let me know if you're enjoying the show by leaving a rating and review on iTunes!The more ratings and reviews, the more people can find the show!!

Please go to iTunes and leave a *rating and review!!*

I have a few open slots in my 1:1 private online intuitive eating program for February!

You can schedule a FREE 20-minute Zoom with me to let me know what you are struggling with and determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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You want to stop dieting and heal your relationship with food and your body .... BUT... you also wouldn't mind losing some weight.

I totally get it! I have felt the same way. So do most of my clients.

In episode 48 I talked to body image coach Brianna Campos about why we seek out weight loss. We touched a bit on the topic of why it's OK to admit you want weight loss. I wanted to further explore the idea of weight loss.

Why do you want to lose weight?

What would you need to do to lose it?

Will this affect you emotionally?

Is your idea of weight loss realistic and sustainable?

Have you been down this road before?

Is there something else you need INSTEAD of weight loss?

I dive into all of these questions! Use these questions as journal prompts so you can further explore your desire to lose weight.

So many of us are sick and tired of battling with our bodies. Yet the pull to diet again is very strong. Part of stopping the cycle is figuring out what drives us to constantly pursue weight loss.

Please go to iTunes and leave a *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show! Please put PODCAST in the subject line so that I know it's a question or comment related to the show.

Alison's Intuitive Eating services and other info:

Contact me to learn more about my 1:1, private online intuitive eating coaching services.

You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Happy New Year!

How are you feeling about your body right now?

We are in the full swing of diet culture exploding all around us. The false hope of a "new year, new you". If you are doubting your body right now and feeling the pull of diet culture promises, you don't want to miss this new episode!

I chat with Brianna Campos, AKA @bodyimagewithbri. Briana is a New Jersey-based mental health counselor who built a practice working with clients and professionals on body image.

In this episode we discuss:

what it can mean when a person is continuously seeking weight loss;
how a definition of health encompasses mental and emotional health, not just a number on a scale;
Brianna's experience with needing to find freedom around food in order to experience true health;
body trauma, what it is and how we experience it;
body scapegoating, when we place blame on our body for when it is probably something other than our body that is wrong or not right;
why we may be fearful to gain weight.

I'm excited to kick off the New Year and share this interview with you! Brianna is an excellent go-to resource when you are struggling with body image and not sure how to turn your mindset around.

Please leave a rating and review! Let me know your thoughts on the episode! You can DM me at @alisonbarkmanRD.

Mentioned in this episode:

@Bodyimagewithbri

Body Image with Bri podcast

Body Grievers group

Body Image Supervision for professionals

✨✨✨

Alison's Intuitive Eating services and other info:

Contact me to learn more about my 1:1, private online intuitive eating coaching services.

You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Please go to iTunes and leave a *rating and review!!*

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Happy Thanksgiving!

This Thanksgiving I am asking you to ready yourself. No, you don't need to swap out your favorite Thanksgiving foods with "healthier" versions. You don't need to throw away all your leftovers immediately to be sure you don't eat too much. No, I'm not asking you to plan a post-Thanksgiving detox.

Hell. No.

I am asking you to give yourself permission to eat the holiday foods you love. I talk about why we should allow ourselves to enjoy the holidays and not let diet culture make us feel like sh*t for enjoying it to the fullest.

Do you need help making peace with food and stopping the restrict/binge cycle??

Contact me to learn more about my 1:1, private online intuitive eating coaching services.

You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Please go to iTunes and leave a *rating and review!!*

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Do you buy the candy you hate for trick-or-treaters so you won't be tempted to eat it?

Or do you have candy in the house and deny a craving by convincing yourself to eat something "healthier" like an apple or popcorn?

Are you convinced you can't be around candy or you will eat the entire bag?

This episode is all about what happens when we deny a craving. What better time to talk about this than Halloween??

If we have it around and give ourselves permission to eat the very foods we restrict, over time we will desensitize ourselves to these foods. We may find we don't even really like them. Or we may still love them but learn how to fit them into our eating without having a love/hate relationship with them.

Take a listen and learn some tips on how to make peace with your cravings!

  *********

Do you need help making peace with food and stopping the restrict/binge cycle??

Contact me to learn more about my 1:1, private online intuitive eating coaching services.

You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Please go to iTunes and leave a *rating and review!!*

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Are you a type 1 diabetic balancing between managing your diabetes but also feeling food-deprived? Has your diabetes caused you to restrict foods that you eventually sneak or binge eat? Are you a parent of a type 1 diabetic and don't want your child to feel left out and deprived?

I had a chat with Danielle Bublitz, a registered dietitian who works with type 1 diabetics and uses a non-diet, intuitive eating approach. She can help answer many of your questions around how to listen to your body's food needs and wants while managing your blood sugar. We talk about:

Danielle's personal story being diagnosed with type 1 diabetes at a young age.
What led her to take an intuitive eating approach in her nutrition work with type 1 diabetics.
How patients come to her wanting to be healthy, which in their eyes meant being a certain weight and eating perfectly.
How many of her patients are getting a lot of “NO” in response to foods they can eat and are led to believe they have to cut foods out.
Factors other than food including stress, hormones, and lack of sleep can all trigger fluctuations in blood sugar.
Learning about nutrition so that you can actually enjoy carbs while regulating your blood sugar.
How kids with type 1 diabetes begin to feel left out because of foods they are told they can’t have, which ultimately can lead to sneak-eating and binges.
Eating disorders such as diabulimia and disordered eating behaviors among type 1 diabetics, how they begin, and how she works with clients on these behaviors.
Her own bout of ketoacidosis once landed her in the ICU and people complimented her on the way she looked after leaving the hospital.
How intuitive eating can help with blood sugar management.

If you are diagnosed with type 1 diabetes, or if you're a parent of a type 1 diabetic, you definitely want to listen to my chat with Danielle!

Mentioned in this show:

Danielle on Instagram

Food Psych: Diabetes Diet Culture and Intuitive Eating for Blood Sugar Stability with Lauren Newman

Study: Intuitive eating and glycemic control in type 1 diabetes Study: Intuitive eating practices among African American women with type 2 diabetes ***

Do you need help trying to break free from rigid food tracking or other forms of disordered eating??

I suffered from disordered eating for over two decades of my life. When I was finally ready to admit that my disorder was a major roadblock for me to move forward with so many other things in life, I slowly started to reject food rules, stop weighing myself, looked at exercise differently, and had more compassion for my natural body shape and size.

As a registered dietitian, I take women through this process of food and body healing.

Contact me to learn more about my 1:1, private online intuitive eating coaching services.

You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Please go to iTunes and leave a *rating and review!!*

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Did you have bariatric surgery and want to change your diet mentality?

Is it even possible to re-connect with hunger and fullness after bariatric surgery?

These are just a few of the questions I had for Jessi Holden, a HAES-aligned dietitian working with bariatric surgery patients.

Some say you can't be a "non-diet" dietitian AND work with both pre- and post-bariatric patients. Listen to this episode with Jessi and I think you'll find that, YES, this most certainly is possible!

(Please see a trigger warning note below)

We talk about:

How she takes her patients from a restrictive diet mindset to an intuitive one without taking away their body autonomy.
Jessi's approach with patients who are contemplating bariatric surgery; and no, she never tries to sway a patient in one direction or another!
Jessi's work with spinal cord injury patients and the unique challenges they face.
The disordered behaviors she finds in both bariatric and spinal cord injury patients.
How Jessi works with doctors and other healthcare professionals in this very weight-centric field.

Jessi teaches us that even if you have surgically altered your stomach for intentional weight loss, you most certainly can turn your mindset around and embrace an intuitive approach to eating.

*TRIGGER WARNING- At the 46-minute mark through the 54-minute mark Jessi mentions calorie levels and pounds lost/gained as she describes the struggles her patients go through with not getting enough food and nutrients. If you are triggered by hearing calorie and weight numbers please fast forward through this point of the episode. ***

Mentioned in this episode:

Jessi on Instagram: @Holden_Nutrition Jessi's website ** Do you need help trying to break free from rigid food tracking or other forms of disordered eating??**

As a registered dietitian, I take women through this process of food and body healing.

Contact me to learn more about my 1:1, private online intuitive eating coaching services.

You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Please go to iTunes and leave a *rating and review!!*

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How do you manage symptoms of gut troubles while trying to be intuitive and NOT deprive yourself?

I'm kicking off Season 3 of the Speaking of Hungry podcast talking about our gut health!! In this episode I'm chatting with Beth Rosen, MS, RD, CDN, all about non-diet approaches to digestive issues and gastrointestinal (GI) health.

We're talking about irritable bowel syndrome (IBS), small intestine bacterial overgrowth (SIBO), gastroesophageal reflux disease (GERD - aka, acid reflux), gastroparesis, and Celiac disease. Intuitive eating means not only listening to our body's hunger and satiety signals but also means understanding what foods feel good in our bodies. Our discussions covers:

the right way to approach elimination diets to help with gut symptoms but also avoid deprivation in the long run.
how we must consider the WHOLE person - stress levels, sleep, exercise, medical issues, medications - and not just food alone.
low-FODMAP diets and why people should not stay in the "elimination" phase longer than necessary.
why high FODMAP foods are not "bad" foods.
how to handle elimination diets to help the gut heal without feeling triggered if you have a disordered eating past.
maladaptive eating that occurs when we fear food because of gastrointestinal (GI) symptoms.
how to REALLY determine if there is a gluten sensitivity or Celiac disease.
how staying on elimination diets for long periods of time can limit the diversity of the gut microbiome.
to differentiate between restricting foods to manage symptoms vs. food restriction in hopes of losing weight.
how dieting and disordered eating can lead to a slow down of the gut and in some cases, gastroparesis.
different eating disorders and the types of GI troubles they may cause.

If you struggle with gut issues you have to listen to my chat with Beth! She is a wealth of gastrointestinal health information and she believes in empowering chronic dieters and disordered eaters to mend their relationship with food and their bodies.

Here's where you can find Beth:

Her blog, TV interviews, and podcast interviews

Goodness Gracious Living website

Food and Body Freedom online course

Gut in Sync online course

Work with Beth

Do you need help trying to break free from rigid food tracking or other forms of disordered eating??

Register NOW for my Intuitive Eating Foundations online program!

Prefer 1:1, private coaching? Contact me to learn more about my 1:1, private online intuitive eating coaching services.

Not sure? You can schedule a FREE 20-minute call with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Please go to iTunes and leave a *rating and review!!*

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Happy September!

Today's episode was inspired by a fellow intuitive eating dietitian, Lauren Sharpe (@loandlemons) who posted on Instagram:

"If you have to track every morsel of food you put in your mouth to maintain your weight, that is not a healthy weight for you."

Lauren's post really resonated with me because I was DEFINITELY an obsessive food tracker in my disordered days. It started innocently enough with Weight Watchers in my teenage years but exploded into weighing, measuring, and tracking the calories of every single thing I ate.

This led to my body being weight-suppressed, or at a lower weight than what was natural for my body shape and size. Even though I still fit into the "correct" BMI and weight range on those awful height/weight charts, there were many signals from my body trying to tell me this weight wasn't right.

I lost my period for one year on three separate occasions. I was irritable, depressed, and high-strung around food and exercise decisions. I spent WAY too much time planning and plotting my meals, snacks, and workouts. And if I had to deviate from my rigid plans I would automatically be convinced I was going to start gaining weight.

Listen today as I talk about how so many of us are tracking everything - calories, macros, carbs - to lose weight and maintain a weight that may be unrealistic.

Is the weight that you now are as a result of stringent food tracking natural for you?

If you stop tracking every little thing you eat will you stay at this weight?

Are you willing to track food like this for the rest of your life and at what expense?

Are you loving Speaking of Hungry? I really enjoy connecting with people through my podcast and spreading the word about intuititive eating. Please let me know if you're enjoying the show by leaving a rating and review on iTunes! The more ratings and reviews, the more people can find the show!!

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Do you need help trying to break free from rigid food tracking or other forms of disordered eating??

Join the WAITLIST for my online group program, Intuitive Eating Foundations!!!

Once you're on the list you'll be the first to find out when registration officially starts AND will be offered an early bird discount. Registration will be opening soon in September!!!

  *Not sure? You can schedule a* ***FREE 20-minute call*** *with me so I can find out what you're struggling with and you can determine if my program is a good fit for you!*

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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September is just around the corner! September for me is a time for renewal. I usually spend the summer a bit less productive than usual because the weather is warm and the beach is calling. To say this summer has been highly unusual is an understatement.

I live in NY, which shut down in mid-March. My two young boys were home from school, no camp in the summer, and a lot of changes had to happen. As a mom and wife of a husband with a demanding job, I needed to put a lot of things that mattered most to me on pause:

My business, my podcast, my pilates teacher training ... everything took a back seat.

No wonder I started to feel antsy and unfulfilled. All the things that make me feel energized and purposeful were not being tended to.

And so... out came this short podcast episode! It made me think about all the things we want in life that we push off, say we don't have time for, create excuses to "start later", so forth and so on.

We end up feeling unfulfilled, empty, and directionless. Many times this makes us end up turning to food for comfort or controlling, restricting food in an attempt to feel "in control" of something.

Check out this episode where I talk about the connection between being unfulfilled and using food to fill a void.

Interested in working with me? There are two ways I can help you:

#1: My intuitive eating group coaching program, Intuitive Eating Foundations. We are starting again in Fall 2020!! Click here for details.

#2: My private, 1:1 intuitive eating online coaching. Click here for details.

Not sure which is the right option for you? You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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What thoughts or concerns do you have about gaining weight?

I asked this question in my Intuitive Eating & Body Compassion Community on Facebook. I received many responses including worry over health, fearing judgment from others, not being able to fit into clothes, and other concerns that all stem from fatphobia.

In this episode, I address some of the comments in response to my question about weight gain. Most of our fears associated with gaining weight are from diet culture making us believe that a smaller body is a healthier more acceptable body.

Is it your weight that you need to focus on? Should you start restricting and hopping on the scale every day to improve health? Or do you need to take a better look at habits without pointing a finger at specific foods?

Don't miss this episode where I give you the scoop on my thoughts about weight gain!!

Interested in working with me? There are two ways I can help you:

#1: My intuitive eating group coaching program, Intuitive Eating Foundations. We are starting again in Fall 2020!! Click here for details.

#2: My private, 1:1 intuitive eating online coaching. Click here for details.

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Are you trying to stop dieting but diet culture messages and thoughts in your mind convince you to stay? Or maybe you've started the diet ditching and intuitive eating process but you still have some diet tools and mentality lingering that you can't seem to get rid of?

Whether you're brand new to exploring intuitive eating or have been working on it for a while, this episode can help drive your thought process deeper into why you want to ditch diets and HOW. I break down 5 steps that can get you started on your journey TODAY to start walking away from food rules, diet thoughts, and negative self-talk.

BONUS: Listen to my episode and click here to download my FREE workbook 5 Steps to Ditch Diets - An Intro Workbook. In this workbook, you can go through each of the five steps and have a space to write your personal thoughts and experiences to help you through the process.

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Interested in working with me? There are two ways I can help you:

#1: My intuitive eating group coaching program, Intuitive Eating Foundations. We are starting again in Fall 2020!! Click here for details.

#2: My private, 1:1 intuitive eating online coaching. Click here for details.

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Did you know that binge eating disorder (BED) is a widely misdiagnosed eating disorder?

I am chatting with Jennifer McGurk, a NY-based registered dietitian nutritionist who specializes in the treatment of eating disorders and the practice of intuitive eating. She explains what binge eating disorder (BED) is and why so many people try to “fix” this disorder with a diet or even bariatric surgery. The trouble is that these “fixes” rarely get to the root of why a person is bingeing. It is a much more complex disorder requiring more than the temporary “band-aid” of weight loss.

My conversation with Jennifer about binge eating disorder is straightforward, factual, and eye-opening. We talk about:

How EVERYONE has ups and downs when they embark on disordered eating recovery and most of us don’t hear about the “messy middle” of others’ recovery process.
Jennifer’s personal journey with food, an eating disorder, and how it played a role in the work she does today.
How her education in nutrition taught her that the diets she tried were NOT the way to go with eating.
Jennifer’s recent mention in a Seattle Times article, “Why Willpower is Not the Antidote to Binge Eating Disorder”. Many are going undiagnosed and using means like dieting as a method of treatment, which can exacerbate the issue.
Are binges driven by food addiction? We talk about systematic habituation and how being exposed to foods repeatedly could actually decrease this overwhelming desire, or addictive-like drive, to eat a “forbidden” food.
She defines binge eating disorder and how it’s different from overeating.
What the landscape is like dealing with COVID-19, trying to be intuitive with eating, and managing eating disorder triggers.

If you struggle with bingeing, you don’t want to miss this episode with Jennifer!

Mentioned in this episode:

Jennifer's practice Eat With Knowledge

Pursuing Private Practice website

Pursuing Private Practice podcast

Jennifer on Instagram

8 Keys to Recovery from an Eating Disorder

Jessica Setnick, MS, RD, CEDRD-S

Francie White

“Why Willpower is Not the Antidote to Binge Eating Disorder”, Seattle Times article by Carrie Dennett

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Interested in working with me? There are two ways I can help you:

#1: My intuitive eating group coaching program, Intuitive Eating Foundations. Click here for details or to register.

#2: My private, 1:1 intuitive eating online coaching. Click here for details.

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

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Do you have past trauma or an inner critic in your head that dictates who you are today and driving you to eat emotionally?

Lynn Louise Larson is talking to me about how past trauma and our inner critic are shaping the landscape for how we live. We talk about her past relationship with food and running. A running injury changed her story and how she was able to approach food and her body, as well as her career.

Women have been struggling with diet culture for generations. Lynn talks about how our inner critic is trying to protect us, yet it’s demeaning and relentless, and there are ways to change this inner critic.

This one’s all about habit change!!! Lynn Louise works with women so that they don’t have to struggle for years the way she did with her body image. We discuss:

The power of community in a group program to help the healing process.
How she guides women through the process of letting go of trauma so they can embrace and design the life that they deserve.
Her past life obsession with running and diets that made her look fit on the outside but on the inside, she was falling apart.
How calorie-counting led to binge-eating at night followed by shame, and then the use of running as a compensatory coping strategy.
A running injury stopped her in her tracks, she gained weight, and then realized diets weren’t helping and that she needed to start her healing work on the inside.
Why emotional eating is NOT a food addiction.
How generations of women have been struggling with diet culture's body shaming, restriction, and lack of self-worth.
How diets and exercise as a response to “fix” emotional eating are external and none of this looks at us internally.
How your inner critic is there trying to keep you safe but it can be nasty and relentless.
How she recovered from rape but her identity was that she was a rape victim. This identity held her back from trying to move forward in her life.
When we are surrounded by so many wonderful things in our life we don’t realize how a past traumatic experience is still holding us back.

Lynn Louise is a NY-based NASM personal trainer, aromatherapist, meditation guide, and reflexologist. She privately coaches women of all ages, shapes, and sizes through her Stop Emotional Eating training program. She helps women trust themselves around food and live the life they’re meant to live free from food rules and body hatred.

Please note, Lynn Louise mentions a free training in this episode that has already passed. Scroll below to find a link where you can access the replay up until May 3, 2020.

Mentioned in this episode:

Lynn Louise’s podcast

Work with Lynn Louise

Lynn Louise on Instagram

Lynn Louise on Facebook

Healing Your Body Through the Power of Your Mind - a replay of free coaching event mentioned in this episode available until May 3, 2020

Alison's group online intuitive eating program - Register by April 30th to save $100!

Alison's 1:1 or group coaching options

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Interested in working with me? There are two ways I can help you:

#1: My intuitive eating group coaching program, Intuitive Eating Foundations, launching May 13th, 2020!! Click here for details or to register.

#2: My private, 1:1 intuitive eating online coaching. Click here for details.

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Stay safe & healthy!!!

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This week I'm talking to Philly-area dietitian Heather Rudalavage. She takes a weight-neutral and health-at-every-size approach with her clients to help them achieve their health goals with compassion, empathy and a dash of humor!

We are talking about how diets don't work, how to manage stress eating during COVID-19, and how our default reaction to health problems is going on a diet and trying to lose weight. Our conversation includes:

Heather's life growing up and not ever thinking about diets or weight loss.
She became a dietitian and felt like she was "doing something wrong" because she wasn’t fixated on weight loss and food rules like the rest of the world.
Her first moments questioning her body came around the time of her three pregnancies and becoming a mom.
Once she was a mom and questioning her body for the first time ever, her diet attempts never lasted longer than 24 hours.
She started a private practice called Intuitive Nutrition before she knew anything about intuitive eating and the Intuitive Eating book by Evelyn Tribole and Elyse Resch.
How she works in a doctor’s office and hears about various health concerns where people automatically default to weight loss as the “cure”.
The importance of reflecting on a patient’s history with weight loss and if it hasn’t improved specific health parameters in the past, this is a sign that weight loss is not the answer.
The dangers of starving your body coupled with jumping into intense exercise.
The trouble with having orthorexic thinking and cutting out foods in an effort to improve health when the focus could be, “what can I ADD to my diet”.
How cutting out foods or intermittent fasting can lead to binges on that food.
Stress and emotional eating during this time of COVID-19 and being on lockdown, businesses closing, homeschooling, dealing with sick family members and loss - and how it wakes up a “sleeping dragon” within us.
When things feel as out of control as they do during this pandemic, some of us are eating for comfort and others are restricting.
Forms of self-care we can seek out during this stressful time. Checking in with yourself and asking “What do I need at this moment?”
How we tend to go on autopilot with mindless eating and need to stop and ask “am I hungry” to determine if it’s really food we need or something else.
How we can move our bodies in ways that work for us. It doesn’t have to be a grueling hour-long workout.

Heather offers insight and tips to help you along on your intuitive eating journey, even during these sticky, stressful times.

Mentioned in this show:

Book - Mindless Eating - Why We Eat More Than We Think by Brian Wansink, PhD

Heather’s website

Heather on Instagram

Heather on Facebook

Heather’s support group on Facebook: Intuitive Eaters Who Believe in Health at Every Size

Heather’s free e-book, Your First Steps to Intuitive Eating

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Interested in working with me? There are two ways I can help you:

#1: My intuitive eating group coaching program, Intuitive Eating Foundations, launching May 13th, 2020!! Click here for details or to register.

#2: My private, 1:1 intuitive eating online coaching. Click here for details.

Not sure which is the right option for you? You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

Need MORE help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Stay safe & healthy!!!

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If you haven’t “met” Victoria Welsby through her Fierce Fatty podcast or book, Fierce Fatty: Love Your Body and Live Life Like the Queen You Already Are, then allow me to introduce you! You’re going to want to hear what Victoria has to say about fatphobia and how our own internalized fatphobia can greatly sabotage our best efforts to become intuitive eaters and heal the way we feel about our bodies.

In this episode we talk about:

Victoria’s story of overcoming homelessness, abuse, and internalized fatphobia.
Her stumbling upon Regan Chastain’s blog, Dances with Fat, and this being her first introduction to the idea that she doesn’t need to change herself and try shrinking her body.
Fatphobia. What is it? What does it mean to have internalized fatphobia or to be fatphobic?
When the idea that having a bigger body means you will be unloved or unwanted is simply a belief and that beliefs can be replaced with other beliefs that actually serve you.
How a coach or therapist can help you get out of your own head and out of your own way on your road to recovery.
How Victoria’s personal story paved the way for her current work now which includes her e-course the Fierce Fatty academy, her TEDx talk, the Fierce Fatty podcast, and her book (links below).
How her signature body-loving move is wearing a bikini and dancing around in public with NO apologies. 😊
Victoria’s experience being featured in the BBC documentary, Who are You Calling Fat?
How to work through intuitive eating and body acceptance when people close to you think you should still be striving for weight loss and a smaller body.

You cannot miss this episode! Victoria knows her stuff and tells it to us straight. She’s not shy letting us know we are ALL fatphobic in some way. How do we figure this out and not let it get in our way of healing? Listen here to find out!

Mentioned in this episode:

Fierce Fatty podcast

Victoria’s book Fierce Fatty: Love Your Body and Live Life Like the Queen You Already Are

Victoria’s TEDx talk I Am Fat - How to Be Confident and Love Your Body at Any Size

Work with Victoria in the Fierce Fatty Academy

BBC Documentary Who Are You Calling Fat?

Victoria on Instagram

Victoria on Facebook

Victoria’s website

Alison’s 10-week online, group intuitive eating program COMING VERY SOON! Interested? Click here.

Alison’s 1:1 private, online intuitive eating coaching

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

Interested in Alison’s group or 1:1 intuitive eating online program?

You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

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Her dieting history starting in her early 20’s that led her to sign up for the National Weight Control Registry.
How Glenys was a weight-loss “unicorn” who kept the weight off for over five years but this wasn’t all rainbows and butterflies.
She explains the obsessive measures required to keep her weight off.
How her weight loss journey led her to pursue becoming a registered dietitian.
How her reaction to stressful times in her life was to tackle her weight and try to shrink her body.
When her weight loss pursuit took a “dark turn” and persisted despite the struggle to keep losing.
Her work with clients and Health at Every Size (HAES) program for diabetics currently in the works with Rebecca Scritchfield.

Mentioned in this episode:

Glenys’ website DareToNotDiet.com

HAES Care for Diabetes Concerns

Glenys on Facebook

Dietitians Unplugged podcast

Traci Mann’s Secrets from the Eating Lab

Kate Harding’s The Fantasy of Being Thin

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

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On this latest episode of the podcast, I’m speaking to Long Island-based registered dietitian Madeline Basler about how we can achieve health without dieting. Madeline is the owner of Real You Nutrition, has her master’s in clinical nutrition, is a registered dietitian nutritionist (RDN), and certified dietitian nutritionist (CDN). She identifies as a non-diet dietitian and sees a variety of patients including those with chronic disease, eating disorders, and disordered eating.

Madeline and I addressed a variety of topics all weaving into how health can definitely be achieved without making weight loss a focus. We chat about:

Her past as a child in a larger body and dieting at a young age.
Why she decided to go back to school later in life to pursue a career in nutrition.
Her quick realization that counseling clients on weight loss wasn’t working and the path she took to intuitive eating.
Her work in private practice with disordered eating and eating disorders.
A client success story showing greatly improved blood glucose levels by making sustainable habit changes and NOT focusing on the scale and weight loss.

Madeline came to the nutrition field later in life after raising her children and waiting tables for many years. Growing up she remembers being considered a “chubby” child and was teased. This unfortunate experience sparked something positive, which became a love for nutrition and teaching others through counseling.

She believes we should not deprive ourselves of what we crave and that all foods fit. She believes we crave foods that not only taste good but that also help our bodies feel good and give us energy.

Madeline sees clients in person at her office in Wantagh, NY, and virtually. Here are some ways you can find Madeline and connect with her:

Madeline’s website RealYouNutrition
Madeline on Instagram
Madeline on Facebook

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If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

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Are you a mom struggling with your body shape and size? Are you trying to be a mom to your little ones but also putting pressure on yourself to get to some "pre-pregnancy" size you once were?

In this latest episode of Speaking of Hungry, I'm talking to anti-diet dietitian Gabrielle Kahn. She works with moms who struggle with disordered eating and want to create a healthy relationship with food and their body in order to help themselves and protect their daughters from diet culture.

Even if you're like me who only has boys, you have to listen to this interview with Gabrielle. The information she shares about our kids looking up to us as role models and potentially adopting our disordered relationship with body and food is truly eye-opening. We talk about:

Gabrielle's dieting at 10 years old, how she was awarded a certificate of praise for losing weight from her nutritionist, and how this launched her into disordered eating and mistrusting her body.
How kids are absorbing our diet talk and diet behaviors.
How moms can get to the bottom of eating when stressed and TIRED.
Learning how to accept the way our bodies change and what we can do to feel great that has nothing to do with dieting.
Raising daughters who are body confident and not fixated on being as small as possible.

Being a mom can make our life feel complete yet completely out of control at the same time. The huge swing your life takes going from being independent to suddenly being responsible for a child can bring up tons of emotion and anxiety. Our bodies change, our hormones are all over, we're tired, we're stressed, and many times we turn the focus on trying to perfect our bodies to make all the mom-madness feel ok.

Gabrielle is a Long Island-based dietitian and owner of Methodd Nutrition. She focuses on moms, their relationship with food, their bodies, and how they can positively impact their daughters. Her mission is to help moms feel confident in their bodies at any shape and size, achieve food freedom, and help protect their daughters from a life of dieting, body disapproval, and disordered eating.

Here's where you can find Gabrielle:

Instagram

Facebook

Methodd Nutrition

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

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Do you know someone who may be identifying as vegetarian or vegan in an attempt to further restrict food and lose weight or support their current weight suppression?

In this episode, I’m talking to Christine Frangione, MS, RD, CDN, RYT, about disordered eating among vegetarians and vegans. We talk about:

Christina’s personal story with being vegan and how it became disordered.
Ways to identify if a person is choosing to eat a plant-based diet for moral or health reasons vs. coming from a place of restriction and disordered eating.
How Christina works with her clients on plant-based eating that doesn’t fall into a trap of disordered eating.
Christina’s experience as a yoga instructor and how identifying as vegetarian or vegan can send mixed messages in yoga studios.

There are plenty of people who choose to avoid meat and other animal products because they don’t want to support harmful practices toward animals. Sometimes people choose this path already having a history of disordered eating. The restrictiveness of a vegetarian or vegan diet can be triggering for those with a disordered eating past.

Some choose to become vegetarian or vegan in hopes that eliminating more foods from their diet will result in weight loss. In this case, identifying as vegetarian/vegan means following food rules. If you’re not driven into a vegetarian diet for moral reasons it may seem very limiting and restrictive to adhere to these rules.

Listen today as Christina addresses all of these issues!

Christina Frangione is a Registered Dietitian Nutritionist and Registered Yoga Teacher with a private practice in Long Island, New York. In her practice, Christina uses a non-diet, intuitive eating approach to support individuals with eating disorders and disordered eating in developing peace with food and their bodies so that they can fully show up for what matters most in their lives.

If you’re interested in connecting with Christina, here’s how you can find her:

Christina’s website

Christina on Instagram

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

Consider joining my FREE Intuitive Eating & Body Compassion Facebook community!!!

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

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Are you getting the support you need to move away from chronic dieting and disordered eating?

In this latest episode, I'm talking about support. I could not have found the peace I now have with food and my body without support. I found support from an amazing therapist, the Food Psych Podcast with Christy Harrison (among other podcasts), the Intuitive Eating book and workbook by Elyse Resch and Evelyn Tribole, and support from my family who wanted me to heal.

Having one-on-one support from a professional with intuitive eating expertise can be eye-opening. I realize this type of support isn't available to everyone. There are online group courses where you will pay less than having personal, one-on-one coaching. Then there are so many FREE resources out there including books, podcasts, blogs, and both in-person and online support groups.

In this episode, I talk about all of the ways we need support. I also announce the launch of my NEW Facebook group, Intuitive Eating & Body Compassion Community! I'm so excited to make this group available as a free resource to anyone looking for guidance on ditching diets and embracing intuitiveness with food, body, and mind.

Please feel free to come on over and check out my new Facebook community!!!

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to tell me more about where you're at in your intuitive eating journey and ask any questions about how we can work together!

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Do you have strict control over food and your body size?

Maybe you're a "control freak" or perfectionist with everything in your life. You find it hard to delegate responsibilities to co-workers or family. You take everything on yourself because you're convinced if someone else handles a task you'll need to re-do it.

Perhaps you're going through something in your life where you feel completely out of control:

✅Being a new mom.

✅Your body changing as you age or through menopause.

✅Taking care of a sick parent.

✅Hating your full-time job and feeling "stuck" in it.

Perhaps you need to be in tight control of your health. Maybe a doctor said you're at risk for heart disease, diabetes, or another disease. Perhaps there is a strong family history of a disease that you fear will be passed on to you. Your fear may lead to tight control over food, exercise, and other parts of your life in an effort to avoid disease.

In this episode of Speaking of Hungry, I'm talking about control. Whether you are a perfectionist, going through something in your life that feels out of control, or desperate to control the fate of your health, any of these situations can fuel a chronic dieter or disordered eater to tightly control food. This leads to food obsession, preoccupation with your body (internally and externally), and an unhealthy relationship with food and body.

Can you relate to the need for being in control and its relationship to how you eat? Listen to this episode and let me know your control story! Shoot me a DM (@AlisonBarkmanRD) or contact me here.

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

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On Episode 28 of Speaking of Hungry, I'm asking what thoughts come to mind when you think about the word DIET.

I asked this question recently in an intuitive eating workshop at a local pilates studio. It opened up a conversation about how many NEGATIVE thoughts flood our mind when we think of dieting. And yet we keep getting sucked back in for more. Here are some of the words that were brought up at the workshop:

Boredom
Weight gain
Isolation
Tough to sustain
Time-consuming
Depressing
FALSE HOPE

That last one is my favorite. All diets, wellness plans, and lifestyle changes give us FALSE HOPE. The hope that this will be the LAST attempt at weight loss. This time it will be different. This time I will keep the weight off.

Check out the episode today! It will solidify all of the reasons you want to continue NOT dieting.

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

Let's chat! Schedule a FREE "Baby Steps to Ditch Dieting" 30-minute call with me. We will:

Talk about your dieting history and why those diets have not worked for you.
Identify any diet behaviors you are latching on to and explore why it may be hard for you to give up these behaviors.
Choose TWO of the top dieting behaviors you are SO ready to stop doing TODAY.
Make sure you leave the call with TWO clear, actionable steps to get you on your way to stop relying on diets and diet-like behaviors.

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

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This week on the Speaking of Hungry podcast I’m speaking with Amber Thomas, RD, and board-certified specialist in oncology nutrition. Amber takes 15 years of experience working with cancer patients in hospitals, cancer clinics, and the home health setting and now works privately with cancer patients as an online nutrition coach in her private practice, Cancer Nutrition Solutions. She is the first dietitian on the podcast who takes an intuitive eating approach to nutrition in cancer care.

Amber helps cancer patients manage treatment side effects, goal-setting strategies to support nourishment and healing both during and after treatment works with cancer patients to help them uses compassionate mindset work to help clients examine deep-held beliefs about food and cancer, overcome food fears, and empower their survivorship journey through food after treatment.

This is a great conversation whether you have a personal connection with cancer or are simply curious about the claims surrounding diet, nutrition, weight, and cancer risk. We chat about:

Her path to becoming a dietitian specializing in oncology and how her approach leaned toward intuitive eating and Health At Every Size (HAES).
How weight bias and weight stigma is a result of our society normalizing diets, disordered eating behaviors, and the pursuit to lose weight as “healthy”. Amber reflects on the weight stigma her cancer clients are faced with and how it affects their ability to nourish themselves and heal during and after treatment.
The harm we are doing by trying to intentionally change our body size when in a vast majority of cases maintaining weight loss and smaller body size is not sustainable.
The need to address the bigger picture of “why can’t people lose weight and keep it off?”
The sad reality that many cancer patients are coming into treatment believing their body size is part of the reason they have cancer.
How many cancer patients start treatment believing it will help them “finally lose the weight”. In reality, cancer dietitians DO NOT want their patients losing weight during treatment no matter what their size.
Amber’s goals for her patient’s nutrition plans and when it’s the right time to introduce intuitive eating concepts.
Amber’s thoughts on information out there regarding body size and cancer.
Reports about certain foods being linked to a higher risk for cancer including sugar and soy. Amber uses her expertise to explain if we should avoid these foods or not.
How the nutrition focus for cancer recovery should be “what can we add to diet?” vs. “what should we eliminate?”
Amber’s work to educate other healthcare professionals about taking a weight-neutral approach to oncology.

In this episode, I also answer a listener’s question regarding her struggle feeling guilt no matter what food she eats. Many of us may have a list of specific foods that we feel are “bad” or “off-limits”. What do you do when you feel this way about almost everything you eat? Listen here where I answer her question on what I recommend to help get to the root of what’s driving these feelings.

Want to know where you can find Amber? Connect with her here:

Amber's website - access free resources for cancer patients including handouts and videos, plus information on her 1:1 coaching

Follow Amber on Instagram

Join Amber's FREE private Facebook community for cancer survivors!

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

Let's chat! Schedule a FREE "Baby Steps to Ditch Dieting" 30-minute call with me. We will:

Talk about your dieting history and why those diets have not worked for you.
Identify any diet behaviors you are latching on to and explore why it may be hard for you to give up these behaviors.
Choose TWO of the top dieting behaviors you are SO ready to stop doing TODAY.
Make sure you leave the call with TWO clear, actionable steps to get you on your way to stop relying on diets and diet-like behaviors.

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It's mid-January and many of us may be struggling to stick with the stringent food rules and diet plans we vowed to start in the new year. 😫🍪😫

💥Welcome to season 2 of Speaking of Hungry!! On this episode, I give some tips on how we can stay focused with non-diet behaviors that can make us feel better. Feeling better does not have to come from a restrictive diet. As a matter of fact, diets can end up backfiring on us and make us feel worse about ourselves in the long run.

During the holidays, most of us feel out of sorts with our schedules, eating, exercise routines, and many other aspects of our life. It’s a long stretch that starts around Thanksgiving and kicks into high gear throughout the entire month of December. There are holiday parties, the stress of buying gifts, decorating, hosting visitors, eating foods we don't normally eat, and maybe getting less quality sleep or less sleep overall.

Don't get me wrong, these are all fun things (except poor sleep!) but it can get overwhelming and leave you feeling fatigued, stressed, bloated, and not as energized. For many of us our reaction is to jump to some insane, intensely restrictive plan in order to undo the months of November and December. It’s going from 0 to 100. It’s that all-or-nothing mentality.

Listen to this episode if you need help refocusing and staying on an intuitive eating path.

Here are some anti-diet podcasts I mentioned in this episode or didn't mention but highly recommend:

Food Psych

Dietitians Unplugged

Body Kindness

Full Bloom Project - focused on intuitive eating and body positivity for children. I interviewed Leslie Bloch and Zoe Bisbing of the Full Bloom Project on the Speaking of Hungry podcast, Episode 20: Eating Disorder Prevention and Body Positive Parenting.

Here is a list of anti-diet, intuitive eating Instagram accounts I recommend (in no particular order):

@emilyfonnesbeck_rd
@DrColleenReichmann
@thefuckitdiet
@Mollybcounseling - interview on this podcast, Episode 25
@Michellevinabaltsas_coach - interviewed on this podcast, Episode 23
@Itsjennaj - interviewed on this podcast, Episode 11
@Chr1styharrison
@nutritionalblonde
@no.food.rules
@Gaudianiclinic
@Ericaleonnutrition - interviewed on this podcast, Episode 19
@Jennahollenstein
@Rebeccascritchfield
@aaronfloresrdn
@evelyntribole
@elyseresch

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

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On the latest episode of the Speaking of Hungry podcast, I speak with Molly Bahr, LHMC, a licensed mental health counselor and certified intuitive eating counselor with a private practice in Miami. She also provides virtual sessions to residents of Florida and Hawaii. Molly brings a Health At Every Size (HAES) perspective to the work she does as a therapist helping people with disordered eating, body shame, anxiety, depression, and trauma.

The focus of her practice is to help people make peace with food and their body while creating a full and meaningful life. Molly works with disordered eating, body shame, anxiety, depression, and trauma. She has worked in a variety of treatment settings including inpatient and outpatient programs for eating disorders, substance abuse disorders, and an outpatient transgender clinic.

January is a time we are hit hard with diet culture. Everyone is chatting it up about their newest detox or reset, TV and social media diet ads are relentless, and gyms are in full force marketing mode trying to convince you this should be the year you make big changes to your body. Molly and I chat about New Year’s resolutions focused on weight loss as well as:

Molly’s personal experience with chronic dieting and how she started practicing intuitive eating both personally and in her work as a therapist.
How and why people use diets and restriction as a coping mechanism to deal with stress, anxiety, and depression.
How most people don’t consider their disordered eating or eating disorder problematic because diet culture has normalized restrictive eating and becoming hyper-focused on food, exercise, and the pursuit of weight loss.
Intuitive eating may be used by some as a “diet” when it’s really about healing your relationship with food and has nothing to do with weight loss and shrinking your body.
How restriction, diets, and disordered eating are used as a coping mechanism to avoid life situations, distract us, and also help us feel in control of something when other aspects of our life feel very out of control.
The importance of giving ourselves compassion over how difficult life experiences can be and remembering other ways to care for ourselves other than turning to food and our body size.
Emotional eating is always targeted as a problem but restriction can be far more problematic.
The importance of surrounding yourself with anti-diet, intuitive eating social media influencers, books, podcasts, and blogs especially during this time when the diet industry is in full-on advertising mode.
Taking a look at your own diet history and how it worked out in the end when you’re considering another diet and pursuing weight loss.
Remembering that we don’t fail at diets. Diets fail us because our body is wired to stay alive, stay fed, and not lose weight.
Molly’s body acceptance and anti-diet messages available on her Instagram account. Specifically, she has a “starter kit” on Instagram where she recommends various intuitive eating resources to help dig you out of diet behaviors.
The importance of having patience and give yourself time to go through the diet-ditching process. How long it takes varies for everyone. It could be months, one year, or a few years.
When you decide to ditch diets you may want to start with small steps vs. jump all in and there is no perfect order as to how you approach ditching these behaviors.
Molly explains what “body acceptance” is all about and not necessarily that you’re 100% happy with your body all of the time. She also explains “body liberation”.

Mentioned in this episode:

Molly’s website

Molly on Instagram

Molly on Facebook

Anita Johnston’s book Eating By the Light of the Moon

Alison Barkman's online intuitive eating program

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

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On this episode of Speaking of Hungry I chat with Rachel Larkey, a Brooklyn-based registered dietitian and certified intuitive eating counselor, who works in a federally funded health center where she uses intuitive eating and health at every size (HAES) in her approach to community healthcare.

Rachel and I discuss:

Teaching intuitive eating to clients who struggle to make ends meet and don’t have access to enough food on a daily basis.
How the desire to lose weight for various reasons is universal across various ethnicities, backgrounds, and sexual identities.
Working with a patient who is convinced they must focus on weight loss.
Teaching intuitive eating to a patient population that does not have financial means for resources and a lack of food security.
Rachel’s master’s degree work and hopes to develop a protocol for other community dietitians to bring intuitive best practices into a health clinic and community settings successfully.
Rachel’s side work teaching weight lifting and how she brings body positive messages into the exercise world.

Listen now to this great conversation bringing a new perspective on intuitive eating in underserved populations.

Mentioned in this episode:

Rachel on Instagram

Rachel’s listing on the Intuitive Eating website

Where to find Rachel at her community clinic

Contact Rachel for private virtual counseling (for those not in NYC or who don't want to do it through a clinic): rachellarkeyrd@gmail.com

Resources from Rachel:

“Any conversation about IE/HAES should include topics of intersectionality and also highlight the work of fat, black and brown femmes who have given so much to what it means to talk about body positivity.”

Sonya Renee Taylor: @sonyareneetaylor on Instagram (author of The Body is Not an Apology)

Virgie Tovar: @virgietovar on Instagram

Roxane Gay: @rgay on Twitter

Some IE/HAES or nutrition professionals to get to know:

@bodypositive_dietitian (Kimmie Singh, MS, RD)

@the_spanglish_therapist (Melissa Carmona, LPCA)

@diversifydietetics (an organization committed to increasing the ethnic and racial diversity of the dietetics profession)

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

ALSO, for the month of December, you have the opportunity to apply for my intuitive eating scholarship program! I’m giving away to one lucky winner a chance to work on your chronic dieting and disordered eating with me in my 8-week program FOR FREE.

Click here for details and to apply to win!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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This week on the Speaking of Hungry podcast I speak with Michelle Vino-Baltsas, a Certified Intuitive Eating and Body Confidence Coach, who's been coaching women internationally for over six years. She specializes in helping women deal with body changes in midlife. It’s hard enough for us to feel good about our bodies when we’re up against diet culture and unrealistic thin ideals. Michelle recognizes that when you throw in the natural process of aging, pre-menopause, and menopause, the struggle deepens.

In this episode, we talk about Michelle’s relationship with food and how it’s changed as she’s grown personally and professionally. We discuss:

Embracing the fact that we age.
Dealing with body changes that women face through aging.
Coping with weight gain that may occur once we give up dieting without going on another diet or “lifestyle change”.
Dieting causes weight gain in the long run by messing with metabolism and throwing us into a restrict-binge cycle.
Helpful tips on handling the holidays that have nothing to do with keeping your weight down or restricting delicious holiday foods.

Michelle is passionate about supporting women who wish to feel good in their bodies and practice more health-promoting behaviors without dieting or restrictive eating. Since midlife is such a major life transition for women, she helps them to navigate this phase with more ease and confidence so they can renew their purpose and identity apart from their changing bodies. Michelle lives in upstate NY with her family and she provides virtual coaching, online learning, and group coaching.

Mentioned in this episode:

Michelle’s website

Michelle on Instagram

Michelle on Facebook

No-Diet Sisterhood Facebook Group

Contact Michelle: contact@michellevinabaltsas.com

Intuitive Eating Workbook

Daily Om - Emotional Freedom From Food course

Megrette Fletcher - nonjudgemental weight-neutral approach to diabetes education

Health at Every Size (HAES)

Linda Bacon, PhD

Alison Barkman's scholarship opportunity

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

Click here for details and to apply to win!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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I hear it so much from clients whether it's when we first start working together or in the middle of our work. "Alison, I need to lose weight."

I get it. Many of us can't escape that urge to lose weight because of the society we live in. We are praised for weight loss. The diet industry bombards us with "wellness plans" and "lifestyle changes" everywhere. Everyone we're around will bring up nutrition, dieting, and exercise in conversation.

I don't blame anyone for wanting to lose weight. What I ask is for you to dig deep and uncover the reason for wanting such a thing. Is it your health? Do you want to change the way you look? Do you feel uncomfortable or are you in pain and you blame excess weight?

Once you uncover the core reason you want to lose weight, consider alternatives to jumping into a structured diet. How will following food rules make you feel? How will stepping on a scale regularly to track your progress make you feel? If dieting has made you anxious and/or miserable in the past, you may want to take a different approach.

In this episode, I talk about focusing on habit change. Many of us have this all-or-nothing mentality. That can get us into a lot of trouble when it comes to our bodies, our physical and mental health. I talk about other things to consider and to dive deep into understanding the WHY behind your weight loss desires.

Mentioned in this Episode:

Alison's 8-week online intuitive eating coaching

Alison on Instagram

Alison on Facebook

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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How did all of the Halloween candy make you feel? Did you have a bunch around you for several days? Maybe the first day you ate more than you bargained for? Day 2, maybe it didn't see as exciting. Day 3, by now it really may have lost its appeal. Day 4... you're so over candy, right?

This is an example of the "habituation effect" as outlined in principal 3 of the Intuitive Eating book by Elyse Resch and Evelyn Tribole. The more you hang around a food, allow yourself to eat it, and tell yourself you can always have more, the less that food will have power over you.

On the flip side, if you restrict a food, refer to it as "off limits" or "forbidden", the more likely you will crave that food and eventually overeat or binge on the food.

The goal of the "habituation effect" is to stop any "forbidden fruit" thinking that leads causes us to obsess and binge on a food. The end result is making peace with that food. Listen to this latest episode to learn more and why practicing the habituation effect is essential to healing your relationship with forbidden foods.

Mentioned in this Episode:

Episode 20: Eating Disorder Prevention and Body Positive Parenting with Zoë Bisbing and Leslie Bloch

Episode 19: Stop Dieting and Embrace Body Changes with Erica Leon, MS, RD, CEDRD

Alison's 8-week online intuitive eating coaching

  ***If you are enjoying my podcast, please go to*** ***iTunes*** ***and leave a* 5-star *rating and review!!***

Send me a DM on Instagram or Facebook (@AlisonBarkmanRD) with your comments or a question you'd like answered on the show!

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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In this episode, I chat with Zoë Bisbing and Leslie Bloch are both New York City-based, adolescent eating disorder psychotherapists and mothers of two. They met in graduate school at New York University and discovered they shared a dedication to the treatment of eating disorders and body image concerns. While their families and private practices blossomed, they developed specialties in the early detection and family-based treatment of childhood and adolescent eating disorders.

During this interview, we discuss how Leslie and Zoe took their individual experiences as psychotherapists to create the Full Bloom Project dedicated to teaching eating disorder awareness and prevention through body-positive parenting. Zoe and Leslie have outlined an A through Z Guide for Body Positive Parenting with each letter of the alphabet representing a body-positive parenting question.

One question, How Can I Help Kids in Larger Bodies, really resonated with me and my work as an intuitive eating registered dietitian. Parents with kids in larger bodies typically look for the help of an RD because they want their child to lose weight or were told by another healthcare professional that their child needs to lose weight. Leslie and Zoe tackle this question from a mental health perspective.

Other topics mentioned and discussed on this amazing episode include:

The importance of recognizing that our bodies have a genetic blueprint.
As parents, we can’t blame ourselves and practitioners shouldn’t fault parents for wanting their child to lose weight.
The “set point theory” and that if we try to suppress the weight our body is meant to be it will ultimately end up higher in the end.
Decreasing talk about what our body looks like but instead shift the focus to what our body does for us and its functions.
Decreasing our own negative body talk as parents because kids are always listening and absorbing what we say.
And more!!

Mentioned in this episode:

Full Bloom Podcast Episode 4: How Can I Help Kids in Larger Bodies?

Full Bloom Podcast Episode 5: What Does Healthy Really Mean?

Full Bloom Podcast Episode 25: What Should I Definitely Quit Doing or Saying?

A to Z Guide for Body Positive Parenting

Full Bloom Project Body Positive Parenting Support - Courses

Leslie Bloch - Bloch Behavioral

Zoe Bisbing, LCSW

Ellyn Satter's Division of Responsibility

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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On this week's episode of the Speaking of Hungry podcast I'm speaking with Erica Leon, MS, RD, CEDRD. Erica is the owner of Erica Leon Nutrition, an outpatient group nutrition practice in White Plains, NY. With more than 30 years of experience, she and her team help individuals develop a positive relationship with food and work tirelessly to treat and prevent eating disorders and disordered eating in adults, adolescents, children, and families.

Erica and I talk about weight stigma and healing from disordered eating. We recognize how our bodies change constantly throughout our lives and that embracing these changes can be difficult in our diet-crazed world. Erica tells me how she works with her clients to embrace the change vs. try and control the changes our bodies are naturally going through. We discuss how diets are damaging and recognize that the medical world focuses on weight loss as an indicator of health. In reality, focusing on the scale sets us up for failure. We should put our focus and drive into behavior change.

I had such a great time speaking with Erica who has worked in this field for over 30 years! She has a wealth of experience and so much wisdom to share in the world of eating disorders and disordered eating. You don't want to miss listening to what Erica has to say!

Erica’s practice offers a wide variety of services including individual and group counseling sessions, cooking programs, in-person and online intuitive eating and nutrition workshops. Her current online intuitive eating program is called Intuitive Eating Essentials. She is also offering Embrace: a live Online Intuitive Eating and Body Image Support Group for Middle-Aged Women. Sign up: http://ericaleon.com/embrace

Where to find Erica:

Facebook

Instagram

Twitter

Mentioned in this episode:

Erica's blog post What is Weight Stigma and Why is it Important?

and A Story about the Fear of Fat for One Family

Speaking of Hungry episode 14: Diet App Does More Harm Than Good

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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Does the concept of connecting with true hunger and knowing when to stop when satisfied sound too good to be true? Well for one thing, even once we have completely erased diet culture from our lives and truly embrace intuitiveness with food, mind, and body, we will always have our moments where we overeat here and there. It's normal!

However, if you feel that overeating happens regularly and you think the only way to stop it is dieting, think again. Diets and restriction are one of several factors that can contribute to overeating.

Recognizing HABITS that are causing you to overeat, then working on changing the behavior is what can help control moments when we eat beyond hunger. Habits such as:

😩 Skipping meals

😩 Dieting and restricting foods

😩 Not getting enough sleep

😩 Not dealing with stress

😩 Still categorizing certain foods as "off-limits"

😩 Eating while distracted

These can all contribute to overeating beyond the point of hunger. Listen to my latest episode as I discuss why habits like these are making us think we're out of control eaters.

If you are enjoying my podcast, please go to iTunes and leave a 5-star *rating and review!!*

Need help healing your relationship with food AND exercise?

I am currently booking clients for my 1-on-1 online intuitive eating program!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

Mentioned in this episode:

Episode 17: What Benefits Will I Gain from Intuitive Eating?

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Most of us only know two things: 1) being on a diet and actively pursuing weight loss, or, 2) not being on a diet, having erratic eating patterns, possibly a restrict/binge cycle. We go into a diet with a mindset that our end result will be weight loss and a smaller body size.

The idea of intuitive eating does not fit into these two categories. Many people can't imagine what the end result of intuitive eating will be because they are so fixated on weight loss being the end result.

In this episode of Speaking of Hungry, I will tell you some of the TOP BENEFITS of stopping diets and embarking on the intuitive eating journey.

🙋‍♀️Do you want to stop thinking about food and/or exercise 24/7?

🙋‍♀️Are your relationships being impacted by your dieting and restriction behaviors?

🙋‍♀️Are you a parent who would like to model body-positive and non-diet practices for your kids?

🙋‍♀️Are you dealing with a bunch of stomach issues and blaming it on gluten, wheat, dairy, or some other food?

🙋‍♀️Do you want to stop feeling triggered by diet culture, its before/after pictures, and slick marketing tactics dictating to us what size we should be and how we should be eating?

There are so many things you can look forward to as an intuitive eater. It's the best feeling to have the weight of anxiety and stress around food to finally be lifted. These successful gains will permeate through all avenues of your life and make you happier, less stressed, and free up all of that time you wasted on diets and food rules to get to things that truly matter in your life!

If you are enjoying my podcast, please go to iTunes and leave a 5-star rating and review!!

Need help healing your relationship with food AND exercise?

I am available for virtual intuitive eating coaching!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

Mentioned in this episode:

Blog post: How to Deal with Diet Culture Triggers

Episode 16: Before and After Photos Don't Tell the Whole Story

Alison's 1:1 online intuitive eating counseling

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I was going through my Instagram feed when I came across a great post by Jenna Jozefowski talking about how before/after photos posted all over social media or in diet ads may make some of us squirm vs feel inspired. I immediately had to address this topic here on Speaking of Hungry!

There was a time in my disordered days when I looked at before and after photos and thought, "Wow, this girl has it all figured out!" Now, as an anti-diet, intuitive eating counselor, AND someone who has gone through an eating disorder and disordered eating recovery, I look at these photos VERY differently.

Yes, these people probably worked very hard. I do understand our need to want to celebrate how hard we've worked at something and I think it's amazing to share how proud you are of you.

But I look at these pictures deeper. Why? Because I've heard the "AFTER" story from the BEFORE/AFTER photos. When people reveal that everyone was praising their weight loss, how awesome they looked, how fit and sculpted their body became.... but they later reveal it all came at a hefty price.

The sacrifices of the "after" pictures may have been more than missing out on carbs. It may have led to fear and anxiety around food, fatigue, depression, missed periods, fertility issues, 24/7 thinking about food, become withdrawn and missing social functions, working out to the point of exhaustion and injury ... the list goes on.

Listen here as I talk about how to deal with before/after pictures that can be a huge TRIGGER and sneakily lure you back into the empty promises of diet culture.

Need help healing your relationship with food AND exercise? I am available for virtual intuitive eating coaching!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

Mentioned on this episode:

Jenna Jozefowski and her recent Instagram post about before/after photos

Alison's 1:1 online intuitive eating counseling

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In this episode I am focusing on principle 9, Exercise: Feel the Difference, as part of all 10 Intuitive Eating principles by Elyse Resch & Evelyn Tribole in their book Intuitive Eating.

Do you suspect you have a disordered relationship with exercise? In the journey toward becoming an intuitive eater and ditching diets, exercise can be one of the last pieces people work on healing.

We have to dig deep and ask ourselves...

🤷‍♀️Why did I choose the exercise I'm doing?

🤷🏻‍♂️Am I exercising because I enjoy it or am I punishing myself for the way I ate last night?

🤷‍♀️Do I actually enjoy the workouts I'm doing?

🤷🏻‍♂️Do I push myself to workout when I'm exhausted, sick, hungover??

So many questions. If we're not enjoying our workouts, pushing ourselves to injuries, going all in for a few months and then completely stopping, fearful of missing workouts, and letting exercise take over our life the way dieting can do, it's time to evaluate exercise.

In this episode I share my once-disordered relationship with exercise and the ways you can work through this part of the IE process.

Episodes mentioned in this show:

Episode 11: Body Positivity and the Fitness World with Jenna Jozefowski

Episode 13: Intuitive on the Peloton Bike

Need help healing your relationship with food AND exercise? I am available for virtual intuitive eating coaching!

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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WW recently acquired Kurbo, a weight loss/nutrition app for kids 8-13. Your child can start tracking everything she eats and get feedback on her choices using a red, yellow, green traffic light system. Red light foods include candy and soda.

Can you imagine an 8-year old needing to concern herself with this? Can you see where this will lead? The child may already feel bad about herself after being told by parents or a doctor that she needs to lose weight. Now she has to scrutinize everything she puts in her mouth... and she is EIGHT YEARS OLD!

This latest episode is my voice saying NO to the new Kurbo diet app for kids. I realize many parents are meaning well if they choose to use this for their kids but I'm here to say you can do this DIFFERENTLY! Please don't make it about weight, calories, and size for our kids. This will only set them up for a lifetime of chronic dieting and potentially an eating disorder.

Here are some studies I mention in this episode with regard to children dieting listed on the National Eating Disorders Association website:

In a large study of 14– and 15-year-olds, dieting was the most important predictor of a developing eating disorder. Those who dieted moderately were 5x more likely to develop an eating disorder, and those who practiced extreme restriction were 18x more likely to develop an eating disorder than those who did not diet. - Golden, N. H., Schneider, M., & Wood, C. (2016). Preventing Obesity and Eating Disorders in Adolescents. Pediatrics, 138(3). doi:10.1542/peds.2016-1649

62.3% of teenage girls and 28.8% of teenage boys report trying to lose weight. 58.6% of girls and 28.2% of boys are actively dieting. 68.4% of girls and 51% of boys exercise with the goal of losing weight or to avoid gaining weight. - The National Center on Addiction and Substance Abuse (CASA) at Columbia University. Food for Thought: Substance Abuse and Eating Disorders. The National Center on Addiction and Substance Abuse (CASA) Columbia University; New York: 2003.

Over one-half of teenage girls and nearly one-third of teenage boys use unhealthy weight control behaviors such as skipping meals, fasting, smoking cigarettes, vomiting, and taking laxatives. - Neumark-Sztainer, D. (2005). I’m, Like, SO Fat!.New York: Guilford.

35-57% of adolescent girls engage in crash dieting, fasting, self-induced vomiting, diet pills, or laxatives. Overweight girls are more likely than normal weight girls to engage in such extreme dieting. - Boutelle, K., Neumark-Sztainer, D.,Story, M., &Resnick, M. (2002).Weight control behaviors among obese, overweight, and nonoverweight adolescents. Journal of Pediatric Psychology,27, 531-540.

Neumark-Sztainer, D., &Hannan, P. (2001). Weight-related behaviors among adolescent girls and boys: A national survey. Archives of Pediatric and Adolescent Medicine, 154, 569-577.

Wertheim, E., Paxton, S., &Blaney, S. (2009).Body image in girls.In L. Smolak & J. K. Thompson (Eds.), Body image, eating disorders, and obesity in youth: Assessment, prevention, and treatment (2nd ed.) (pp. 47-76). Washington, D.C.: American Psychological Association.

Girls who diet frequently are 12 times as likely to binge as girls who don’t diet. - Neumark-Sztainer, D. (2005). I’m, Like, SO Fat!.New York: Guilford.

Even among clearly non-overweight girls, over 1/3 report dieting. - Wertheim, E., Paxton, S., &Blaney, S. (2009).Body image in girls.In L. Smolak & J. K. Thompson (Eds.), Body image, eating disorders, and obesity in youth: Assessment, prevention, and treatment (2nd ed.) (pp. 47-76). Washington, D.C.: American Psychological Association.

95% of all dieters will regain their lost weight in 1-5 years. - Grodstein, F., Levine, R., Spencer, T., Colditz, G. A., &Stampfer, M. J. (1996). Three-year follow-up of participants in a commercial weight loss program: Can you keep it off? Archives of Internal Medicine 156(12), 1302.

Neumark-Sztainer D., Haines, J., Wall, M., & Eisenberg, M. ( 2007). Why does dieting predict weight gain in adolescents? Findings from project EAT-II: a 5-year longitudinal study. Journal of the American Dietetic Association, 107(3), 448-55

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REMEMBER!

I am available for intuitive eating counseling. Find out more HERE.

You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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On this week's episode, I am talking about my Peloton bike. I love it! I've had it for a few years now, and like my intuitive eating journey, I've learned to respect and listen to my body when it comes to using the Peloton.

If you have a Peloton, you should definitely listen! If you don't have a Peloton, you should still listen because this episode may resonate with you no matter what form of exercise you're engaging in currently.

I talk about how I just formed a new Facebook group for the Peloton community, @PelotonIntuitiveEaters. I've been thinking about forming this group for a while now. There are MANY Peloton Facebook groups out there. As you can imagine, many people are posting questions about diets, losing weight, posting before/after pictures, etc.

I thought to myself, what if there are Peloton riders out there like me who want a non-diet place to support each other? A place where they can ask questions about health and nutrition but not get bombarded with weight-loss chatter? A place where they can celebrate that there is health at every size and that no matter what their size is, they can measure other parameters of success that have nothing to do with weight, inches, or BMI.

Listen here as I talk more about why I formed the group and my thoughts on exercise in general while on your intuitive eating journey.

Mentioned in this podcast:

Episode 11: Body Positivity & the Fitness World with Jenna Jozefowski

Christine D'Ercole Peloton instructor's Facebook page

@PeltonIntuitiveEaters

Enjoy the episode!

And remember, I am available for intuitive eating counseling through my group online course, Intuitive Eating Foundations, as well as private online counseling. You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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Episode 12 is a continuation of my summary of the 10 Intuitive Eating principles as outlined in the book, Intuitive Eating, by Elyse Resch & Evelyn Tribole. Here I review Principle #8: Respect Your Body.

Living in a diet-obsessed world has normalized speaking negatively about our bodies, disrespecting our bodies, and feeling uncomfortable with giving our bodies praise or accepting a compliment.

In this episode I talk about how our genes dictate our body type, ways to have gratitude for our bodies, how to stop body comparison and body-checking, how buying clothes that fit and that we feel good in is a form of body respect and language we can use to start feeling better in the one and only body we have in this life.

As mentioned in this episode, I am available for intuitive eating counseling through my group online course, Intuitive Eating Foundations, as well as private online counseling. You can schedule a FREE 20-minute call with me to learn about my intuitive eating services and decide if we're a good fit to work together on your anti-diet journey!

Also mentioned in this episode:

More To Self Care Than Weight Loss

If you have a question you'd like answered on the show or are interested in being interviewed on the show please CONTACT ME!! I'd love to hear from you.

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In this episode, I am thrilled to chat with Jenna Jozefowski, a body-positive, weight inclusive personal trainer. Jenna gives active women a tough love transformation to their approach to fitness. As a semi-retired professional dancer, Jenna first discovered yoga as a cross-training tool and has been teaching and coaching for over a decade. She’s an E-RYT 200 & Yoga For All Teacher, NASM Certified Personal Trainer, and StrongFirst SFG1 Kettlebell Instructor. Jenna is a Body Positive Fitness Alliance Affiliated Professional and believes that “fit” looks different on everybody. Learn how to work with Jenna and read her blog at itsjennaj.com. You can connect with her on Instagram, Facebook, and Twitter or by emailing her at jenna@itsjennaj.com.

In this episode Jenna mentions the following websites to find body positive fitness professionals and find workout clothes inclusive of ALL sizes:

Superfit Hero

Body Positive Fitness

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I recently read the blog post, "Why It's Ok to Eat Refined Grains" by Elizabeth Ward, MS, RD, and wanted to chat about it here on Speaking of Hungry. I've been telling people since the Atkins diet craze in the mid-late 1990s that CARBS ARE OK!

Why would you want to cut carbs? Why is everyone saying they're so evil? After some time we were then being told that complex carbs - whole wheat bread, brown rice, whole wheat pasta - are the way to go and refined grains - white rice, white bread, white pasta - are the death of us all.

I can't believe it's 2019 and we're still talking about cutting carbs. Listen here as I talk about why cutting out carbs leads to lacking nutrients and that we can eat white rice if that's what we truly want to eat.

Mentioned in this episode:

Elizabeth Ward's blog Better is the New Perfect

Elizabeth Ward's blog post "Why It's Ok to Eat Refined Grains"

Remember, if you're interested in putting an end to chronic dieting and disordered eating, I'm signing people up for my Intuitive Eating Foundations online course! Go to this link to enter your email address if you would like to receive more information:

Alison's Intuitive Eating Foundations Online Course

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I was inspired to record this episode after a family member of mine expressed interest in listening to my podcast but she said, "Intuitive eating could never work for me."

In this episode, I talk about signs you may be ready to end your relationship with disordered eating, chronic dieting, and start exploring the world or intuitive eating.

Many think intuitive eating "seems like a nice idea" but then say "that won't work for me." Intuitive eating is not simply a license to eat whatever you want, whenever you want, and you are automatically expected to be able to avoid binges. There is so much more to it. It is a process.

I relate the intuitive eating process to recovering from an eating disorder or tackling drug or alcohol addiction. You can't recover from any of these overnight and you also can't get a quick fix recovery from chronic dieting.

Take a listen to how becoming an intuitive eater IS achievable. You don't need to live the rest of your life in the "on a diet", "off a diet" trap.

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This episode is a continuation of me giving a brief summary of each of the 10 Intuitive Eating principles as written in the book Intuitive Eating by dietitians Elyse Resch and Evelyn Tribole. In this episode, I discuss emotional eating. Why do we eat when we're not hungry? Many times we are using food to avoid feelings such as sadness, stress, anxiety, or anger. Other times we may eat because we are bored, procrastinating, or even celebrating.

On the road to intuitive eating, tackling emotional eating and ending the use of food to avoid feeling certain emotions is probably one of the most important steps. If you're eating emotionally on a regular basis you are not eating according to true feelings of hunger. Eating emotionally is not always a problem; we all do it here and there and that's perfectly fine. But when we eat emotionally on a regular basis and have no other coping mechanisms other than to use food, we simply are not meeting our needs on an emotional or spiritual level.

Listen here as I discuss signs of emotional eating, triggers, and ways to plan ahead and prevent emotional eating.

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Are you stuck in diet culture thinking that just one more diet will finally get you where you need to be? Are you holding on to your "skinny jeans" and other smaller sized clothes in hopes that when you find that perfect diet they will fit you? Do you randomly try on your old clothes hoping they will fit only to find out they still don't fit, you get upset, start body-bashing yourself, and vow to try some radical, overly-restrictive diet?

Part of the intuitive eating process means cleaning out your closet and buying clothes THAT FIT. Who needs a constant reminder that you are no longer the size you once were and hope to someday be again? I'm not saying that you may never be that size again. But for right now, while trying to DETOX yourself from toxic dieting, you need to start building up your self-esteem. And one BIG way to do this is feel good in the clothes you are wearing. Not to feel like you can't breathe in your jeans, or your shirt is clinging to parts of you that make you want to crawl out of your own skin.

This brief episode is about me reflecting on how I deal with the size change in my own life and my advice for how to move forward with this difficult, yet necessary, realization on your journey.

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In this episode, we tackle two more intuitive eating principles. How do you get back in touch with what true fullness is after years of dieting and/or disordered eating?

How do you know what true satisfaction is from food when you've been eating less-than-satisfying options in an effort to control your body weight?

What's happening that you eat beyond fullness? Distracted eating? Emotional eating? Trying to please someone else?

And eating for satisfaction means eating what you REALLY want to eat. Not what some diet is telling you to eat.

Listen to the new episode and let me know what you think! I have an online intuitive eating course in the works to launch Fall 2019. More information about the course and how to register will be coming soon!

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Do you obsess too much about exercise and eating while on vacation that it ends up ruining your trip? Vacation is a good place to start practicing intuitive eating so you can enjoy your trip!

When you are so knee-deep in disordered eating, controlling every morsel of food that enters your mouth, and never straying from a rigid exercise schedule, you can’t just take a vacation from that when you’re on vacation. I know this because I couldn’t do it.

When our family went on our first Disney trip in 2017 I was dabbling on and off with intuitive eating. That trip was the first trip in years where I didn't torture myself with exercise and obsessive-compulsive thoughts about what I was eating and what could be happening to my body.

This episode corresponds with my latest blog post, How My Disney Trip Helped with My Intuitive Eating Journey. Check it out and if you don't like reading listen to this episode instead!

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This is Episode 3 in a series to help give you a snapshot into the world of Intuitive Eating. On this episode, I talk about steps to help you start making peace with food and allow yourself to eat the foods you crave. I talk about stopping those nagging, negative voices in your head that criticize your every move with food.

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Diet culture teaches us to ignore our hunger signals. When we diet and restrict food, we aren't eating when our body is truly hungry. We are eating based on a set of rules that tells us when to eat and what to eat. Doing this for a long period of time causes us to lose all sense of what true hunger feels like.

This episode covers how we can begin to reconnect with our true hunger again. What happens when we restrict and deny ourselves? What happens when we try to ignore our body telling us its hungry? How can we better honor our hunger and work toward being more intuitive?

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We dive into the very first Intuitive Eating principle that was written in Elyse Resch and Evelyn Tribole's book, Intuitive Eating. Principle number one in the book is "Reject the Diet Mentality", AKA, ditch diet thinking. The first step to embarking on this intuitive eating journey is to start ridding yourself of all of the diet crap. Food measuring tools, scales, food diary apps, following people on Instagram who promote diet culture, etc. You may not be able to do this all at once but you need to make a conscious effort to recognize the diet crap in your life and slowly start cleaning house.

This first step will be hard. This could take a while and that's perfectly fine. You may do this "ditch diet thinking" step for a while, on and off, through the rest of your intuitive eating journey. It's something you will always come back to in your ever-evolving intuitive eating practice.

Enjoy this episode as I share practical advice as well as my own journey as to how I slowly, step by step, ditched the diet mentality. I urge you to visit my website and Speaking of Hungry blog. If you have a question you'd like answered on a future podcast episode OR if you're interested in being a guest on my show, please email alison@alisonbarkman.com or send me a message on my Speaking of Hungry podcast Facebook page. I'm interested in interviewing experts in the field of intuitive eating AS WELL as listeners like you who are trying to navigate the world of anti-diet FREEDOM!

This episode is the first in a series as I dive into the intuitive eating principles with both my take and personal experience weaved in with practical tips for you to start applying intuitive eating to your own life. Stay tuned for the next episode where we will discuss how you can FINALLY "honor your hunger".

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This is the very first episode of the Speaking of Hungry podcast. Episode 0 is a brief introduction to let you know what my podcast is all about. Take a listen and find out if you want to subscribe and listen to future episodes all about intuitive eating, anti-diet, and body positivity. I'm so glad you are here and listening!!

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Are you tired of going on diets and constantly seeking ways to change your body? This episode gives a brief overview of what exactly intuitive eating means and a snapshot into the process. It is the intro episode that will lead the way for ten additional episodes that will walk you through each intuitive eating principle.

Speaking of Hungry: Recent Episodes

Alison Barkman, MS, RD, CDN