The SociEATy Podcast: Recent Episodes
Colleen Christensen
Are you sick of dieting and want to learn to find food freedom? Do you dream about the day you can stop obsessing over food? Are you done playing the comparison game and wish you could just love your body already?
Well, you’re in the right place.
The SociEATy podcast is hosted by Registered Dietitian and food freedom expert, Colleen Christensen. Colleen ditched dieting for good and became an intuitive eater after years of being controlled by food rules and restrictions. Now, she is dedicated to teaching others the exact steps she took to find food freedom.
Each week, Colleen serves up raw, real and honest conversations about things like binge eating, restricting food, over-exercising, calorie counting, body image and more, so you can learn to eat the foods that you want, when you want, without guilt, stress or anxiety.
Get ready to think about food less and start living your life more. The SociEATy is the last health and wellness community you'll ever need!
To find out more visit www.thesocieatymembership.com
In today's Q&A Episode we're diving into SIBO!! Hear all about it from gut health expert & Registered Dietitian Andy Miller.
An extended Q&A is available in the app (included in all free trials!) Click here to open or download it and listen: https://socieaty.app.link/NFRApp
Connect with Andy: @AndyDoesHealthy (Website)
Submit a question for me to answer on the podcast here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
In this episode we've got gut health expert & Registered Dietitian Andy Miller here to delve into the complexities of gut health and common misconceptions.
We're chatting about the role of probiotics and prebiotics (are those "healthy" sodas ACTUALLY helpful...?), the pitfalls of food sensitivity and microbiome tests, nd so much more!
An extended Q&A is available in the app (included in all free trials!) Click here to open or download it and listen: https://socieaty.app.link/NFRApp
Connect with Andy: @AndyDoesHealthy (Website)
Submit a question for me to answer on the podcast here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
[XOXO!
You’ve seen the cold plunges all over social media, right? People hopping into freezing tubs at 6am, raving about the benefits. But… what if I told you that might not be the best move for most people’s nervous system?
Today, we’re talking about what actually works—and how something MUCH more simple is probably a better solution.
- Download The No Food Rules App For Habit & Self-Care Tracking: https://socieaty.app.link/NFRApp
- Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
Today we’re going over 3 viral wellness trends- fart walks, dinosaur time and the Khloe Kardashian Khloud popcorn!
- Download The No Food Rules App For Habit & Self-Care Tracking: https://socieaty.app.link/NFRApp
- Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
Buy Or Bye? 5 Trendy Wellness Product I Researched & Tried
Today I'm reviewing 5 wellness products related to SLEEP! I did the research, tried them out, and will let you know if they’re worth the buy or need a BYE.
- Light Therapy Glasses: https://amzn.to/3Hee0V9
- Mouth Tape: https://amzn.to/3ZBM1oy (Similar to mine)
- Equilibria (CBD/THC): https://e229b7-34.myshopify.com/discount/DISCOUNT0000628878277683120010
- Sound Machine: https://amzn.to/3Heq5JY
- Download The No Food Rules App For Journaling and Self-Care Tracking: https://socieaty.app.link/NFRApp
- Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
Charleston… you were DELISH! In this episode I’m giving you a Baker’s Dozen (13!) tips on how to do a foodie-centric travel experience while feeling good physically (limit bloat, indigestion, save money and more!)
- Download The No Food Rules App For Meal Planning, Journaling and Self-Care Tracking: https://socieaty.app.link/NFRApp
- Charleston Rec List: https://docs.google.com/document/d/15XC4uVWFTbR3ThWL5IQ4tOm1cBSZmLo1hA_nlU5VrQw/edit?usp=sharing
- Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
Ya girlie ran a 25k! In this episode, we’re chatting about everything running- why I ran it, the distance, my pace training, fueling strategies, weekly routine, and science-backed tips. If you're interested in running or want to know more about what goes into training for a distance race (with a speed goal!) tune in, I’ve gotcha covered!
- Download The No Food Rules App For Meal Planning, Journaling and Self-Care Tracking: https://socieaty.app.link/NFRApp
- Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode, I’m answering the personal questions you submitted! A super fun get-to-know-me-better episode covering everything from my daily “uniform” to having kids (or not) my workout routine and everything in between!
- Download The No Food Rules App For Meal Planning, Journaling and Self-Care Tracking: https://socieaty.app.link/NFRApp
- Created Colorful: code NOFOODRULES is good for $20 off any consult, bundle, gift, or Love Your Closet Audio Course; https://createdcolorful.myshopify.com/discount/NOFOODRULES
- Paint By Numbers: https://www.amazon.com/shop/colleenchristensen/list/DG84LY0NH5QL?ref_=aipsflist
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
- 5 Tips For Extra Hungry Days Episode On Apple: https://podcasts.apple.com/us/podcast/the-no-food-rules-podcast/id1555103494?i=1000705415628
- 5 Tips For Extra Hungry Days Episode On Spotify: https://open.spotify.com/episode/0iFM7Bk0jLZOonLLhukGyd?si=JlAufUt5RgCGaEcVQ9Rcng
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode, we’re talking about those days where you just feel like an absolute bottomless pit! We’re going over why it happens, what to do and how to prevent ‘em.
Download The No Food Rules App For Meal Planning, Journaling and Self-Care Tracking: https://socieaty.app.link/NFRApp
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Resources Discussed:
- Non-Diet App For Meal Planning & Healthy Habits: https://socieaty.app.link/NFRApp
Follow along on Instagram (@no.food.rules)
Be sure to subscribe to the YouTube channel!: https://www.youtube.com/@ColleenChristensen
XOXO!
In this episode, we unpack the difference between true hunger and dopamine snacking—when your brain reaches for food for stimulation, not fuel. You’ll learn a 5-step check-in to spot what you really need, plus 6 tips to give your brain the feel-good hits it’s craving without relying on snacks. It’s not about willpower—it’s about working with your brain, not against it.
FREE DOPAMINE DOSING GUIDE: https://colleen-christensen.kit.com/1f805539ad
Links + Resources
- Download My Non-Diet App For Meal Planning & Healthy Habits: https://socieaty.app.link/NFRApp
- Weekly No Food Rules Recipe Club + Meal Planning Lists: https://colleen-christensen.kit.com/recipe-club
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Resources Discussed:
- Emotional Eating Toolkit: https://colleen-christensen.kit.com/a8bd657bfe
- Take The Quiz & Assess Your Healthy Habit Nutritional Needs: Find Out What To Focus On In Your Journey [60 Seconds!]
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode I’m sharing my biggest takeaways from a 3 day kitchen clean out escapade and a round up of your most helpful tips!
Links + Resources
- Join The Spring Clean Challenge: https://podcasts.apple.com/us/podcast/the-no-food-rules-podcast/id1555103494?i=1000702829907 OR https://open.spotify.com/episode/5rss3z79XCLItZPzZLlZZT?si=2166ca5d5afe4870
- Download The No Food Rules SociEATy App (What I Use For My Daily Habits & Goals): https://socieaty.app.link/NFRApp
- Sunday Clean Routine: https://colleen-christensen.kit.com/dc33a6d516
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
TAKE THE QUIZ: Find Out What To Focus On In Your Journey [60 Seconds!]
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
Join The No Food Rules Spring Clean Challenge!
This isn’t your typical spring cleaning where we just declutter our homes—this is about clearing space in our lives so we can feel good, take care of ourselves, and show up as our best selves.
With summer around the corner, diet culture is about to get loud—pushing “beach body” messages and unrealistic expectations. But here’s the truth: you don’t need to change your body for summer. You don’t need a reset. You don’t need a new diet. What you might need is a refresh—one that helps you take care of yourself in a way that actually feels good.
- Download the app if needed & start a free trial
- Click on the "learn" tab then "manage courses" and select the spring clean challenge
- See your first task appear on your home screen under the "Daily Self-Care" section
Download The App here: https://socieaty.app.link/NFRApp
In this episode I’m giving you the lowdown on where I’m at with my intuitive eating journey, what I’ve learned, and where I’m goin’! Whether you’re new and wanting to know what to expect or if you’re a ways in- this episode will be a much needed dose of real talk.
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode I’m talking about my week of “mental rest” and sharing all about why, how, and to know which of the 7 different types of rest you might be needing.
ANNOUNCEMENT!
Update your apps! We’ve added new features and tools to help you take better care of yourself on a daily basis (guilt and shame free self-care tracker, anyone?!) Don’t have it yet? Click the link below to start a free trial
Links + Resources
- Download The App To Access New Features + Start Your Free Trial: https://socieaty.app.link/NFRApp
- Weekly No Food Rules Recipe Club + Meal Planning Lists: https://colleen-christensen.kit.com/recipe-club
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode we’re diving into 2 forms of food guilt that most people aren’t aware of (but should be!) Together we’ll unpack the unexpected source of tummy troubles and why you feel superior when eating Annie’s Mac N Cheese (... no shade to the bunnies!)
Links + Resources
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
- Weekly No Food Rules Recipe Club + Meal Planning Lists: https://colleen-christensen.kit.com/recipe-club
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
This episode started as a simple idea to share the 5 things that got me to meal prep on Sunday but… turned into a whole lot more! We’ll discuss those 5 tips but also a VERY important message and realization about the people you’re comparing yourself to online….
Links + Resources
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
- Weekly No Food Rules Recipe Club + Meal Planning Lists: https://colleen-christensen.kit.com/recipe-club
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode I’m sharing my current workout routine slump. I’ve hit a wall! So we’re going to go through a 5 step process of resetting movement motivation and working through a plateau. This is a fab exercise whether you’ve got an existing workout routine, want to create one, or just want to improve your relationship with movement!
Links + Resources
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Free Macronutrient Resource Guide: https://colleen-christensen.kit.com/bfeb94a326
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode we’re talkin’ about why external clutter leads to..well.. NOT taking care of ourselves! I’m walking you through developing your own weekly clean routine to set yourself up for a week of non-diet success!
Links + Resources
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
- Cleaning Products: https://www.amazon.com/shop/colleenchristensen/list/31FB0791B81CS?ref_=cm_sw_r_cp_ud_aipsflist_QSHPNN79RKKVV9FG921R
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Free Macronutrient Resource Guide: https://colleen-christensen.kit.com/bfeb94a326
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode we’re getting nuanced with the non-diet approach… I’m sharing 3 products that are marketed as “diet-y” but can 10000% have a place in no food rules livin’
Links + Resources
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
- Pretzel Mug:https://www.kohls.com/product/prd-7168765/madison-home-pretzel-mug.jsp
- Pancakes & Panic Attacks YouTube Video: https://youtu.be/CzpL8ArYepI?si=vSQe8OMHUvca_yuN
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode I’m sharing 5 new-to-me things that have been saving my mental health recently. We’re getting real unfiltered here and honest… this is a no judgment zone, remember!
Links + Resources
- Download My Non-Diet App (What I Use For Journaling + End Of Day Reflections): https://socieaty.app.link/NFRApp
- Paint By Numbers I’ve Done/Recommend: https://www.amazon.com/shop/colleenchristensen/list/DG84LY0NH5QL?ref_=aipsflist
- Equilibria TIPSY Products/More Info: https://shop.myeq.com/collections/tipsy
- Equilibria Podcast Episode: https://podcasts.apple.com/lb/podcast/how-cbd-works-feat-maia-reed-of-equilibria/id1555103494?i=1000556281115
- Emotional Eating Toolkit: https://colleen-christensen.kit.com/a8bd657bfe
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode we're breaking down a recent study claiming our beloved Girl Scout cookies contained unsafe toxins... not the Thin Mints!!! But are the amounts really unsafe? Let's discuss.
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
MKN Blog Post Re: Heavy Metals: https://mamaknowsnutrition.com/safe-baby-food/
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode we're going over nutrition trends that I, as a Registered Dietitian, do NOT think are worth the hype. Save your $$ and don't fall for the [insanely targeted!] ads.
No Food Rules Checklist: https://colleen-christensen.ck.page/690c59d2e7
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode!
XOXO!
In this episode we're starting with a public apology to my husband, talking about how a good “rot” weekend can make ya feel like a new woman…but also knowing when to pull yourself together, and why I feel like a toddler this week who needs hand holding to take care of herself. We’re also diving into the topic of emotions- be sure to snag the emotional eating toolkit which is linked below!
Emotional Eating Toolkit: https://colleen-christensen.kit.com/a8bd657bfe
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Paint By Numbers: https://www.amazon.com/shop/colleenchristensen/list/DG84LY0NH5QL?ref_=aipsflist
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Send me a DM on Instagram (@no.food.rules) with any thoughts from today’s episode
Be sure to subscribe to the YouTube channel! https://www.youtube.com/@ColleenChristensen
XOXO!
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
Download The No Food Rules App: https://socieaty.app.link/NFRApp
Send me a DM on Instagram (@no.food.rules) and let me know what you think of this new format/idea!
XOXO!
Let's chat, my friend!
In this episode we're talking about the potential return of the No Food Rules podcast in a new, unfiltered, unedited way.
This week's topics:
- Why I'm done playing the social media game... kinda?
- How I wish TT was still banned...
- The reality of the red dye ban... (spoiler: it's not)
- "Diet culture" is so over used
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod)
IG Post Re: Red Dye: https://www.instagram.com/p/DE2aLVmzsvM/?igsh=MTZsZTNjZDV2dzR2OQ==
Send me a DM on Instagram (@no.food.rules) and let me know what you think of this new format/idea!
XOXO!
Hey guys!
Currently ya girlie is up in the skyyyyy headin’ on vaycay! But I wanted to be sure to give ya your weekly updates so enjoy this Wednesday recorded edition. If anything groundbreaking came out Thursday AM, well, we’ll cover it next week HA! Today we have got a lot of talk about “where do you draw the line?!” This is a shorter episode for a variety of reasons I discuss in the episode.
What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy!
WATCH THIS EPISODE ON YOUTUBE → https://youtu.be/AmUTytfKyn0 Watch The Travel Snacks Video Here! → https://youtu.be/TbOCMX5PwOA?si=f5B3H2onWkfob6fP
XOXO
-Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast
This week’s stories:
- New Apple Watch to monitor blood glucose and pressure, sleep apnea signs: report https://nypost.com/2023/11/06/lifestyle/apple-watch-to-monitor-blood-glucose-and-pressure-sleep-apnea-signs-report/
- M&M's Drops a New Vanilla and White Chocolate Flavor for the Holidays https://people.com/m-and-ms-drops-new-vanilla-white-chocolate-flavor-holiday-season-8386784
- Fans are concerned that Mindy Kaling's canned salmon salad is going to stink up the plane https://www.insider.com/mindy-kaling-traveling-canned-salmon-salad-plane-flight-2023-11
- After a college student took nearly 800 mg of caffeine — double what dietitians recommend — for a TikTok, he vomited and said it was the 'worst day' of his life https://www.insider.com/man-overdosed-caffeine-800-mg-for-tiktok-dietician-recommends-against-2023-11
Hey guys!
Here is today’s episode of the No Food Rules News! I’m feeling much better mentally than last week but not so much physically… I’ll also fill ya in on what Theo did and why last week was such a hot mess for me emotionally. And, obvi, lots of great stories to chat about!
What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy! WATCH ON YOUTUBE -> https://youtu.be/EvxUvnc0HK4?si=98R0ZMGF6pv4Eq2T
XOXO
-Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast
This week’s stories:
- Billie Eilish's Fridge Shows the Crispy-Coke Experiment Gone Wrong https://www.popsugar.com/food/billie-eilish-crispy-coke-experiment-49299644
- FDA says it is looking into the death of a college student who drank Panera Bread’s Charged Lemonade https://www.nbcnews.com/news/us-news/panera-fda-charged-lemonade-death-university-pennsylvania-sarah-katz-rcna122110
- I’m 89 and in great shape — this $200 tool is my surprising fitness secret https://nypost.com/2023/10/28/lifestyle/im-in-89-year-old-grandma-in-great-shape-this-surprising-200-tool-is-my-fitness-secret/
- How your seasonal chores count toward your fitness goals https://www.cnn.com/2023/10/28/health/functional-fitness-fall-chores-wellness/index.html
- Martha Stewart says she still dresses like a teenager: Why it matters. https://www.usatoday.com/story/life/health-wellness/2023/10/24/martha-stewart-sports-illustrated-how-women-dress-age/71296106007/
Hey guys!
Here is you weekly episode of the No Food Rules News! WIth Halloween just around the corner we're def diving into the "switch witch" a bit more. Is it a good idea? Is it not? I'll give you some recommendations for what TO do.
What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy!
WATCH ON YOUTUBE -> https://youtu.be/yvAkVqrV_H0?si=s6vYMrDtzP5wfcH0
XOXO -Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast
This week’s stories:
- Bananas could go extinct due to fungus outbreak, scientists say https://nypost.com/2023/10/24/lifestyle/bananas-could-go-extinct-due-to-fungus-outbreak-scientists/
- Can drinking coffee with lemon really help you lose weight? https://www.today.com/health/does-adding-lemon-your-coffee-really-help-you-lose-weight-t235478
- What is the Switch Witch? The Halloween candy trend for kids — and how to do it right https://nypost.com/article/what-is-the-switch-witch-how-to-do-the-halloween-candy-trend-right/
- MamaKnowsNutrition IG Post https://www.instagram.com/p/CywFhvqxtAL/?img_index=1
- Hailey Bieber addresses ‘disheartening’ pregnancy rumors: Can’t I ‘be bloated one time?’ https://pagesix.com/2023/10/24/parents/hailey-bieber-addresses-disheartening-pregnancy-rumors-im-bloated/
- McDonald's is giving out free fries every Friday for the rest of the year - here's how to get them https://www.dailymail.co.uk/yourmoney/consumer/article-12667753/McDonalds-free-fries-Friday.html
Hi all! We're back! Here is today's episode of the NFR news! We've got a lot to discuss including the USA banning ingredients that are banned in the EU... is it needed and what are the impacts? Let's dicusss!
WATCH ON YOUTUBE --> https://youtu.be/AfJ9s-tP_fg?si=46B0pnHzXiifM8nI
What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy!
XOXO
-Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast
This week’s stories:
- California ban on 4 food additives sparks outrage: ‘Slippery slope’ https://nypost.com/2023/10/09/california-ban-on-4-food-additives-sparks-outrage-slippery-slope/
- Pamela Anderson's bold no-makeup look and the 'natural beauty revolution' https://www.usatoday.com/story/life/health-wellness/2023/10/05/pamela-anderson-no-makeup-jamie-lee-curtis-natural-beauty-revolution/71065923007/
- Woman who skydived at 104 years old shares simple tips for long life https://www.today.com/health/womens-health/woman-104-oldest-skydiver-rcna119270
- Brody Jenner makes coffee with fiancée Tia Blanco’s breast milk: ‘Freaking delicious’ https://nypost.com/2023/10/09/brody-jenner-makes-coffee-with-fiancee-tia-blancos-breast-milk/
- 'Horrible parents': Mom and dad get shamed after sharing their Halloween candy tradition https://www.today.com/parents/family/switch-witch-halloween-candy-rcna119727
Hey guys!
Back with another episode of the No Food Rules News! Today’s we’ve got a lot of great stories, checkout the links below to read them yourself!
What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy!
XOXO
-Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_NFRNews
This week’s stories:
New TikTok 'bone smashing' trend encourages people to hit themselves in the face with hammers to improve their looks
https://www.dailymail.co.uk/health/article-12584869/tiktok-bone-smashing-trend-face-hammer.html
Valerie Bertinelli feels ‘beautiful’ rewearing ‘fat clothes’ from first Jenny Craig ‘before’ photo
https://pagesix.com/2023/10/03/valerie-bertinelli-rewears-fat-clothes-from-first-jenny-craig-before-photo/
Viral ‘pineapple sleep hack’ is good — but eating this before bed is even better: expert
https://nypost.com/2023/10/03/viral-pineapple-sleep-hack-is-good-but-eating-this-before-bed-is-even-better-expert/
Splenda is 600 times sweeter than sugar, but is the artificial sweetener safe?
https://www.usatoday.com/story/life/health-wellness/2023/10/03/is-sucralose-bad-for-you/70923704007/
Introducing Reese's Spine-Chilling New Halloween Treat: Peanut Butter Skeletons
https://www.popsugar.com/food/reeses-peanut-butter-skeletons-49237440
"It's the end of an era, you might say." I am doing this special episode to announce that I'm hitting the pause button on “The No Food Rules” podcast. But hold on tight because it's not really the end, but a thrilling NEW chapter!
Taking steps to flourish in life can be a challenge! In this episode, I'll walk you through the reasons and my rollercoaster of emotions as I give you a behind-the-scenes look at this monumental decision.
My passion, dedication, and unwavering commitment to my community will ensure that when the podcast returns, it'll be bigger, better, and more impactful than ever before. But I need your help. Take this quiz and let me know what you want to hear more (or less) of in the podcast's future—and TOGETHER, we'll create something AMAZING!
Thank you for being a part of this journey—I couldn't have done it without you!
Key Takeaways:
- Pruning for growth isn't easy—how to view your endings through a positive lens.
- Why it's essential to take the steps towards flourishing: changing your mindset to flow with the seasons of life.
- Redirecting resources for maximum impact—pausing the podcast to focus on helping as many people as possible.
- Feedback matters: fill out this survey for a say in future episodes of “The No Food Rules” podcast.
Links: Join The SociEATy Take The Podcast Survey!
Follow Colleen On: Instagram @no.food.rules YouTube - Colleen Christensen TikTok @no.food.rules
Do you cringe when you look at photos of yourself? In this episode of "The No Food Rules" podcast, Colleen and Nicole delve into the topic of how photographs can trigger negative self-talk and share their strategies for shifting your focus. Learn from Colleen's personal experiences with photo shoots as she shares her tips for embracing the moment by being yourself.
Then, learn how to "romanticize" YOUR life! Colleen and Nicole walk listeners through how even small acts of self-care can elevate your everyday experience and guide you toward making bold choices that reflect your true personality to create an environment that feels like home and a life that brings YOU joy!
Plus, take this 60-second quiz to help you identify sneaky food rules that may be preventing you from eating intuitively.
Key Takeaways:
- Discover how to overcome the urge to pick apart your appearance in photos and what to focus on to enjoy remembering the moment instead.
- Who the heck cares what other people think!—the power of coloring outside the lines and being bold in your choices even if they don't fit within conventional norms.
- Explore the concept of "romanticizing life" and discover how small acts of self-care and being present in the moment can elevate your everyday experience and help you live life to the fullest!
- You ARE more than your body—how to tame the voice planted in your head by diet culture and redirect your negative thoughts.
- How to identify and break free from sneaky food rules that may prevent you from eating intuitively.
Links:
Take the Quiz to Find Out if Your Eating Habits are Healthy or Hindered by Harmful Food Rules
Follow Colleen On:
Instagram @no.food.rules
YouTube - Colleen Christensen
TikTok @no.food.rules
All habits or behaviors benefit you in some way and are either effective or NOT! So how can you effectively create new habits and behaviors that align with YOUR goals and values and then make sure they stick?
In this episode of "The No Food Rules" podcast, I share some valuable tips and strategies that have helped me make positive changes using techniques that can be applied in ANY area of your life!
Drawing on insights from books such as "Atomic Habits" by James Clear and "How to Change" by Katie Milkman (*trigger warning: both mention weight loss but had such incredible takeaways otherwise that I just can’t gatekeep them!), I'll be sharing practical advice infused with examples from my own life that have helped me transform my habits for the better.
Listen in to discover how powerful methods like gateway habits, temptation bundling, and the two-minute rule can help YOU make positive changes and bring new habits and behaviors to life.
Key Takeaways:
- "It's not a lack of motivation. It's a lack of clarity" — the REAL reason many people struggle to make positive changes in their lives and what to do to improve YOUR chances for success.
- Why the two-minute rule (baby steps, people!) is more effective than trying to make significant changes all at once. How to use “temptation bundling“ to maximize enjoyment while building discipline.
- How to use “gateway habits” to create long-term change.
- The art of choosing between two discomforts (helps to avoid backsliding back into your old habits).
- The power of a single plate: how to use decisive moments to help you be more mindful.
- Why fixing inputs may be more effective than changing goals.
Links:
→ Join The No Food Rules SociEATy←
Episode Links:
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
How to Change: The Science of Getting from Where You Are to Where You Want to Be
Follow Colleen On:
- Instagram @no.food.rules
- YouTube - Colleen Christensen
- TikTok @no.food.rules
Are you looking to switch up your wardrobe for spring, but you’re feeling frustrated with shopping for clothes that fit? In this episode of "The No Food Rules" podcast, Colleen and Nicole have got you covered with tips on building a comfortable and functional wardrobe, organizing your closet, finding clothes that fit, and avoiding impulse buying.
But the conversation doesn't stop there! We also delve into the importance of prioritizing self-care, addressing YOUR basic needs before striving to be productive, postpartum exercise (and why it’s okay to take a break), and avoiding pitfalls like emotional eating and shopping through social media detoxes and decluttering.
Listen in for advice on how to cultivate a more mindful approach to building your wardrobe and prioritizing your self-care through practical tips and expert advice.
Key Takeaways:
- The essential (ongoing) components to building a comfortable and functional wardrobe.
- How to make it easier to find what you need—tips for organizing your closet to make it work for you.
- How to avoid impulse buying by honing in on key pieces that fit your personal style and work for your lifestyle.
- We LOVE online shopping—but there can be pitfalls—how to make it work for YOU.
- How to stop a bad body image day in its tracks—steps to take to be sure you only have pieces you love to wear and feel fabulous in.
- Check your motivation—how to avoid feeling pressured to "bounce back" when approaching postpartum exercise.
- How prioritizing self-care can help you break through your creative funk!
- How detoxing from social media and decluttering can help you sidestep common pitfalls like comparison and emotional shopping.
Links:
Join The SociEATy!
Follow Colleen On: Instagram @no.food.rules YouTube - Colleen Christensen TikTok @no.food.rules
Join Colleen in this FUN episode of "The No Food Rules" podcast as she shares her current wellness obsessions and easy-to-implement changes for big improvements in your overall health and well-being.
Discover her 7 tried-and-loved wellness trends for improved digestion, lower risk of chronic disease, better mental health, quality sleep, stress and anxiety management, and even help with puffy eyes.
Plus, get tips on scheduling medical appointments, prioritizing workload, and the benefit of regular check-ins to reduce feelings of overwhelm. Tune in to learn how to implement these wellness trends effectively to start making positive changes toward a healthier and happier YOU!
Key Takeaways:
- Discover the benefits of incorporating more plant-based meals into your diet, including improved digestion and lower risk of chronic disease.
- Learn how a simple change in your work setup can boost your energy, focus, and overall health.
- Find out how journaling can improve your mental health—even if you're not a natural writer.
- Get insights on how CBD can be a helpful tool for managing stress and anxiety and how to find a high-quality brand you can trust.
- Discover the potential benefits of collagen supplementation for joint and ligament health and how to choose the right product for you.
- Learn about Guasha, a traditional Chinese healing method that may help with puffy eyes.
- Find out how unplugging from social media in the evening can improve your sleep and mental well-being.
- Reaping the benefits—why you need to take into account your personal circumstances before implementing any trend and how to start small to create healthy habits that last.
Links:
→ Free 1 Week Binge Free Intuitive Eating Plan ←
Episode Links:
HAES health sheets
Standing Desk
Journaling Podcast Episode: Why You Need To Start Journaling (& How)
CBD Podcast Episode: How CBD Works [feat. Maia Reed of Equilibria]
EQ Discount Code: NOFOODRULES
Collagen Reel: Should You Take Collagen Peptides
Follow Colleen On:
Instagram @no.food.rules
YouTube - Colleen Christensen
TikTok @no.food.rules
In this episode of "The No Food Rules" podcast, join Colleen and Nicole as they dive into a deep conversation about the challenges that come with postpartum and breastfeeding.
From the stress and anxiety that can arise to managing changes in your body and eating habits, they explore it all while addressing important questions such as whether it's okay to start intuitive eating while breastfeeding and how to navigate changes in your body and your eating habits. Plus, the impact of diet culture even years after you’ve stopped dieting.
Then listen in as they lighten things up with some BTS by two dieticians about their love for home renovation projects and their favorite Ikea hacks and snacks.
Key Takeaways:
- Why recognizing the emotional struggles of breastfeeding is crucial.
- Society's pressure that breast is best—how outside influences can pressure you into breastfeeding and why you must decide what works for YOU.
- Intuitive eating while breastfeeding—how to listen to your body and honor your hunger, especially during the first few months.
- The emotional side of breastfeeding: how building a supportive community can help ensure success.
- What's best for mom IS best for baby!
Links:
Join The SociEATy!
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
IMPORTANT PSA!
Join The SociEATy before 8pm on Monday, April 17th and get over $8,000 worth of materials, support, guidance, and advice for just $25! Right now you can get an extra 3 coaching calls ($750 value) FREE!
If you're wanting to speed up your intuitive eating journey by getting expert guidance at a fraction of the price then now is the time to join!
LEARN MORE + JOIN HERE → https://nofoodrules.co/3KzO8Ck
LAST CHANCE! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://nofoodrules.co/3m2nfOd
Join Colleen in this episode of "The No Food Rules" podcast as she talks to Courtney, a member of the SociEATy, about her journey to becoming an intuitive eater.
Courtney shares valuable insights on overcoming the fear of losing control around food and how the community support of the SociEATy helped her FINALLY break free from the restrictions of diet culture.
Becoming an intuitive eater requires self-awareness, reflection, and patience. Tune in to Courtney's story for valuable insights and tips on navigating the challenges and inspiration for your intuitive eating journey!
Have you tried ALL the Things but your struggling to achieve your health and wellness goals? I created the SociEATy to help people just like you succeed on their intuitive eating journey. Join the webinar today and let us help you make progress on your intuitive eating journey, just like we did for Courtney!
Key Takeaways:
- Letting go of food rules and restrictions is scary—BUT it's the first step towards finding food freedom and a healthier relationship with food.
- There's no one-size fits all approach to intuitive eating. Why it's essential to find what works best for YOU.
- Baby steps are okay. Why it’s important to sidestep the pressure to do everything at once.
- Joining a like-minded community can help you stay on course—how joining the SociEATy helped Courtney unlock intuitive eating success.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://nofoodrules.co/40uAmGS
In this episode of "The No Food Rules" podcast, Colleen and Nicole debunk common misconceptions surrounding the Health at Every Size movement and discuss the importance of weight in relation to health.
Discover the truth about Health at Every Size and learn why taking small steps towards becoming an intuitive eater and focusing on changing the behaviors causing undesirable outcomes is the key to making sustainable changes that last!
Listen in also for a casual chat and some BTS wisdom from two dietitians covering a range of topics, including chunking down tasks and addressing food cravings and sleeping habits. Plus, why it's essential to relearn how to listen to your body to find your best weight.
Remember to sign up for the upcoming training on April 11th if you want to learn more about the science behind weight and how to find YOUR best weight for optimal health.
Key Takeaways:
- Discover what Health at Every Size really means.
- You eat an elephant one bite at a time—why taking small steps towards becoming an intuitive eater is the key to making sustainable changes that last?
- How our society's obsession with diet culture, thinness, and fatphobia can hinder your intuitive eating journey.
- Weight is a byproduct of behavior: Why it's essential to focus on the behaviors causing undesirable outcomes rather than the weight itself.
- The KEY to unlocking an equilibrium within your body so you can ENJOY the foods and activities that make you feel good.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://go.colleenchristensennutrition.com/best-weight-training/
Starting out on your intuitive eating (IE) journey can be uncomfortable on many levels, but it doesn't have to be. In this episode of "The No Food Rules" podcast, Colleen discusses one of the biggest obstacles on your intuitive eating journey: the fear of the unknown.
She’ll share her own story of starting her intuitive eating journey "whole ham" without a plan and the struggles she faced with weight gain, physical challenges, and even bulimia that almost sent her back to dieting!
Listen in as Colleen shares the importance of biological reconditioning plus practical tips for anyone starting their intuitive eating journey (or struggling with it) to get past their fear, veer around obstacles, and stay on track towards a healthy relationship with food.
And don’t forget the free training on how to find your best weight with IE is coming on April 11th. Sign up NOW!
Key Takeaways:
- Anxiety as a superpower: Understanding when it helps and when it doesn't!
- The 1st thing you need to do when starting your IE journey.
- My bumpy road to my healthiest weight.
- Why the oversimplified eat the donuts, eat the cookies, but love your body at the same time isn’t enough.
- Body image before food—why I address it first when working with clients.
- Avoiding the mental tug of war: How to begin your IE journey without feeling out of control.
- No weight, no problem: Why it's okay to ask for no weight at the doctor.
- Love your body! I do (but every day—heck no!) how you can get there without the ALL-or-nothing mindset that derails so many of us.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://go.colleenchristensennutrition.com/best-weight-training/
Today, Colleen and Nicole are tackling the complex and often conflicting messages about weight loss and health. We'll explore the difficulties of sustaining weight loss, from the impact of weight setpoints to the bodily changes that make weight maintenance challenging, and why it's crucial to find a non-diet-y middle ground where you can break food rules, care for your health, and find YOUR body's best weight.
Tune in for a casual chat with two dietitians about rewiring your brain to overcome negative thoughts, comparison and judgment in the gym, and the importance of meeting our basic human needs as a foundation for productivity and overall well-being.
Plus, don't forget to sign up for the upcoming training on April 11th on "How to Find Your Best Weight as an Intuitive Eater."
Key Takeaways:
- Diets CAN result in weight loss, BUT…—we'll delve into the challenges of maintaining weight loss beyond the body's natural set point.
- End the blame game—the importance of understanding the physiological changes that occur during weight loss and how to address them, so you don't blame yourself for the challenges that crop up in maintenance.
- The myth that fat equals ugly—how the media's portrayal of fatness has influenced society's attitudes and beliefs about body image.
- Why weight really DOES matter—hang in with Colleen as she walks you through the misconceptions behind the Health at Every Size framework.
- Why it's crucial to find your setpoint weight by honoring your hunger and fullness cues and how No Food Rules can help.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
In this episode of "The No Food Rules" podcast, Colleen takes us on a journey through her recent trip to Scottsdale, offering insider tips for planning your next short and sweet escape. Discover her expert tips for finding the perfect city to explore and uncovering hidden local gems. And, of course, Colleen shares her favorite Scottsdale dining experiences and cuisine, including sweet maple-crusted pretzel French toast!
Listen in for Colleen’s top travel tips and tricks so you can stay nourished and comfortable while you travel. Plus, she explains how to stay tuned into your body's hunger and fullness cues while indulging in exciting local culinary experiences—because it’s all about finding balance while living life to the fullest.
Thanks for the great recommendations for this trip—don't forget to share your thoughts with us via DMs and YOUR recommendations for my upcoming trip to New York.
Key Takeaways:
- Why you should take a break from your to-do list—how to plan a fulfilling two to three-day trip for a refreshing change of pace.
- Don't let hunger (or overeating) derail you!—Larger meals VS being able to snack—fuel your travels with Colleen's secrets for staying full and satisfied while on the road.
- Top travel self-care tips for managing hunger, hydration, sleep, and digestion.
- What if you’re new to IE? Colleen's secrets for managing self-talk and leaving guilt behind as you fully indulge in your travel experiences.
- The BEST local eats in Scottsdale!—Colleen dishes up a delicious recap of some of her favorite meals and must-try restaurants for an unforgettable Scottsdale vaca!
Links:
1 Week Binge Free Intuitive Eating Plan → https://nofoodrules.co/1weekbingefreeplan
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
It's not uncommon for us to be obsessed with moving our bodies while on the diet culture treadmill until we start to feel like we hate exercise.
It makes sense that if you're trying to 'be healthy' by living a diet lifestyle while also working on improving your physical fitness, when you pivot and begin to eat intuitively, suddenly, you might not want to exercise at all.
The truth is all that obsession with “getting fit” might have left you with a nasty taste in your mouth about moving your body, and now you hate exercise (or do you?).
Movement can be super beneficial for both your physical and mental health, offering benefits such as increased energy, a boosted mood, better sleep, AND an improved sex life (I’m here for ALL of it!)
Translation: Moving your body is GOOD. And guess what? You probably don't hate exercising—you just think you do.
Listen—it's okay to have days when the movement isn't as enjoyable or doesn't feel good. Just like with our eating, we're not always going to get it right. But sometimes, it's just our motivation or our mindset that needs a little tweak.
Today on "The No Food Rules" podcast, I'm sharing why you might think you hate exercise and 4 reasons why you actually don’t.
Let me be direct—exercise isn’t just about reshaping our bodies. I’ll share some even more motivating benefits that can be gained from getting moving.
Tune in to learn why restricting your body's energy is a double-edged sword, creative ways to get in some movement while raising the FUN factor, and why movement doesn't have to be done for a certain amount of time (or at a gym) for it to count as exercise.
In this episode, I'm also sharing my easy recipe for a change of pace—easy, fun breakfast sandwiches that are a cinch to make and can be eaten for ANY meal or snack.
Plus, I'm examining how different personality types recharge their batteries—being at home or getting out and getting social. I'll share which one moves my needle, and I'd love to hear about what works for you. Reach out via the DMs and share how you recharge, what motivates you to move, and your comments on this episode.
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Social media often presents intuitive eating as simply giving yourself permission to indulge in foods like cookies and donuts, which can be misleading.
While it's true that intuitive eating involves giving yourself permission to enjoy all foods without guilt or shame, it's not just about mindlessly consuming junk food.
However, as we navigate this journey, we may find ourselves swinging too far in the opposite direction and indulging in these foods excessively while never touching a salad.
That said, not dieting is definitely a step in the right direction, and it's something to celebrate.
Go you!
But it's not necessarily true intuitive eating.
Intuitive eating is a more dynamic process that goes beyond just eating as much as you want and includes listening to your thoughts, emotions, and especially your body's signals.
A lot of people don't realize this. So, they get stuck in just not dieting instead of ever fully embarking on an intuitive eating journey.
Today, I'm going to get a little ranty as there are some things on my mind that I would like to put out into the universe as I know how frustrating it can be to be stuck in the ping-pong back-and-forth cycle of restrictive dieting and binge eating that many people experience.
In this podcast episode, I hope to clear up some of the misinformation about intuitive eating floating around on social media and provide some encouragement and truth from a registered dietitian who has personally experienced it.
Listen in to learn why when transitioning to intuitive eating, it's crucial to consider nutrition to undo the damage of dieting, regain hunger and fullness cues, and establish a healthy relationship with food to promote better physical health. Then, take this quick quiz to help you find out if you are eating intuitively or just not dieting, and check out my one-week plan to help you get those hunger and fullness cues back BEFORE adopting a “No Food Rules” lifestyle.
In this episode, I'm also exploring the difference between a true lack of time and a lack of flexibility that may be preventing you from pursuing self-care and interests outside of work. I'll discuss ways to cut through the noise and make time for the things that enrich your life, so you can find more joy in the moment while recharging to avoid burnout.
I'd love to hear from YOU, the listeners. Reach out via the DMs with your comments on this episode.
Resources discussed: [QUIZ!] Are you actually eating intuitively or just not dieting? → https://nofoodrules.co/IEQuiz
1 Week Binge Free Intuitive Eating Plan → https://nofoodrules.co/1weekbingefreeplan
The Lazy Genius Podcast- 7 Kinds Of Rest → https://www.thelazygeniuscollective.com/lazy/kindsofrest
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Weight Watchers, meal replacement shakes, the 100 Calorie Packs, and those celebrity fitness gurus leading us through DVD workout after workout.
Ah, the 2000s. Good times! Good times!
We'd fuel up on 200 calories or fewer and then expect to go out and live our lives to the fullest while walking around with the amount of food in our bodies that we'd expect a toddler to eat.
We've all been there, and most of us tried it ALL… and a lot of us have the unhealthy obsessions (and the dusty stack of workout DVDs with toned body instructors shouting, "burn that butter"—if you know, you know!) to prove it, only to feel defeated when we couldn't stick to it.
Guess what? We were all set up for failure! The diet industry of the 2000s was gaslighting us and feeding us false promises.
But you're not alone!
Today, Nicole and I are breaking down the disordered diet trends of the aughts that left us feeling miserable, hungry, and unhappy.
We're sharing our own personal experiences and providing a safe space for you, our listeners, while offering hope because no matter how long you've carried it around, it is possible to undo the damage from past diet trends and become an intuitive eater.
Join us for a casual chat with two dietitians about the colors we wear, the power of pausing to understand our cravings, and alternative ways to fulfill them (without relying on food). Plus, we'll share a controversial method of intuitive eating that's been making waves in the SociEATy.
Let's dive into a casual conversation and leave the 2000s diet trauma behind!
Did we miss any of the 2000s diet traumas? We'd love to hear from YOU, the listeners. Reach out via the DMs with your comments.
Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively
https://nofoodrules.co/PodcastJoin
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Resources discussed: https://colleenchristensennutrition.com/the-color-of-your-clothes-matters-feat-lindsey-myers/
We all know that we can't control the people around us, just like we can't control the thoughts that enter our minds. But we can choose how we navigate, interact with, and manage our thoughts.
When we're feeling negative, stressed, or just not present, it might be a sign that we need to make changes in our lives.
And sometimes, our gut tells us we need a little help managing our thoughts and actions.
That's where therapy can enter the scene, as it can be a game changer to have an ally in our corner who can help us navigate life's challenges so we can make progress in those areas we might be struggling with for a more harmonious life.
But making the financial commitment to therapy and then finding the right person to understand who you are and what you are facing in your life can be a challenge.
It can be helpful to hear from someone who has taken the plunge, persevered with it, and is willing to share their experience.
Today I'm sharing the behind-the-scenes and the lessons I've learned after a year of therapy. I'll walk you through my three tips for finding the right therapist, including the questions to ask and the importance of "dating around" until you find the right fit FOR YOU.
I'll share some of the tools my therapist and I have used in our time together that might be helpful as you work to get to the root of things you're struggling with, as well as the visible reminders I use that help me stay focused.
I'll walk you through Brené Brown's valuable resource, the "List of Values," which can assist you in determining and utilizing your two fundamental values as a filter for making decisions.
Listen in to discover the importance of practicing self-compassion. I'll share an exercise from the book "The Proven Power of Being Kind to Yourself" by Kristen Neff that involves mindfulness and physical touch (hand on heart) to calm emotions and reactions.
Finally, I'll introduce you to the concept of "three doorways" in self-compassion as a tool for dealing with difficult emotions to get you out of your head and back into the moment.
Listen in for some encouragement on finding the right support for your mental health, which can profoundly affect your journey toward a happier and more balanced life.
FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Resources Discussed: Find a Therapist, Psychologist, Counselor - Psychology Today Dare to Lead | List of Values - Brené Brown Self-Compassion: The Proven Power of Being Kind to Yourself
When we feel like we've tried everything, but the pounds just won't budge, we often begin a desperate search for that ONE thing to help us overcome our struggles.
As 2023 dawned, suddenly everywhere you looked, you saw jaw-dropping, post-holiday body-remaking results in the pictures and videos of the stars and the tiktokkers, and soon the rumors were rampant.
The word on the socials is that the type 2 diabetes drug, Ozempic, is the secret to the slimming success of everyone from Kim (hey-she did fit into Marilyn’s iconic dress) to Tesla/Twitter Mogul Elon Musk.
And recently, a few big names started to spill the tea by dropping the BIG O hashtag—#Ozempic—in their Transformation Tuesday posts and click-bait headlines, driving your interest.
So much so that suddenly, Ozempic testimonies appeared on your TikTok FYP (daily). I mean, it sounds great, right? And when has diet culture ever led you astray (like every time!)?
But a lower number on the scale doesn't always translate to health. And there are side effects (not to mention long-term consequences) of these "magic" methods that the social media darlings would never show you—because that's not sexy!
So how can you make an informed decision about medical treatments for weight loss to determine if they are right for you? And how does all this play into intuitive eating?
In this episode, Nicole and I are sitting down for an honest chat about medical weight loss methods like Ozempic, the medical community's shocking attitude toward weight loss, and why expert guidance from someone you can trust is essential—because losing your health is too high of a price to pay to lose a few pounds.
We'll walk you through the questions you must ask yourself before trying Ozempic, and we’ll share real experiences from some SociEATy members who’ve embarked on medical weight loss treatments in the past.
Listen in also for a casual chat and some BTS wisdom from two dietitians on how to do a self-care assessment and use practical hunger to ensure your energy needs are met when life things like illness, loss of sleep, and hormones affect your ability to eat intuitively.
Plus, we'll share a sneak peek into some topics that Nicole and I will be chatting about in upcoming episodes.
I'd love to hear what YOU, the listeners, think about the show. Reach out via the DMs with your comments and questions, and as always, thanks for listening!
Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively
https://nofoodrules.co/PodcastJoin
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
What’s the #1 thing most people skip that makes them feel intuitive eating isn't working for them? Click now to discover the missing piece + PLUSs my FREE 1-Week Eating Plan and tips to help you eat without food rules.
https://go.colleenchristensennutrition.com/1-week-binge-free-plan/
Do you set strict goals for yourself and become upset when they are not met, including in regard to your food choices and meal plans?
The truth is, when the reality of a holiday, vacation, or intuitive eating experience fails to match the pictures you had in your head or falls short of your ideal; it can lead to a letdown.
Being ambitious and setting goals is great. And having expectations isn't bad, but harboring disappointment about how things turn out can lead you to want to throw in the towel and start living with a "whatever" attitude, which will never pave the way to your dream life.
Newsflash, the struggle is real, and you're not alone. We talk a lot about this topic in the SociEATy.
So how can you learn to manage your expectations so you are not wholly derailed when things don't turn out the way you plan?
In this episode, I'm sharing the honest and unfiltered truth of two recent experiences where I had high expectations, but the reality left me feeling let down and the breakthrough conversation that helped me change my mindset.
Listen in as I walk you through how to avoid getting sucked into the suck when you veer from your intuitive eating plan.
I share some of the strategies I use with SociEATy members to help them set intuitive eating goals, get results, and manage expectations when setbacks, such as bingeing, occur. (The reality is we’re human, and they can. That's normal). Plus, how you can get support when they do.
Truth bomb, goals are integral to achieving what we want in life! So let's dive into learning how to control our emotions when things do not go as planned to achieve more success with intuitive eating and in ALL aspects of our lives.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Food Rules are much more than what you do or do not eat. Take the Quiz and find out if your eating habits are truly healthy or if you've got harmful food rules that will backfire! https://nofoodrules.co/takethequiz
People often keep their eating disorders hidden from public view, and this is especially common for males, where a colossal stigma about the topic still exists.
But one in three people suffering from an eating disorder is male, so it's time for that to change.
Today, Bobby Kasmire joins me to discuss the power of social media to confront eating disorder stigmas.
Bobby has a B.S. in Nutrition and a passion for bringing awareness to male eating disorders as he navigates his way through Intuitive Eating.
In this episode, Bobby shares the personal story of how coming clean with his inner circle about his food struggles compelled him to share his story on a bigger stage and how he's getting real with his more than 250K followers on TikTok to bring true transparency to the stigma surrounding male eating disorders.
Listen in as we discuss the behind-the-scenes story of the video Bobby almost didn't share and how having it garner over 5 million views solidified his charge to raise awareness about eating disorders as a male voice in a mostly female-dominated space.
We discuss how he comes up with his content and what he considers the key to connecting with his audience in order to make a difference in people's lives.
Plus, he shares three pieces of advice that listeners can implement right now to improve their relationship with food and what's next in his journey.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Follow Bobby On: Instagram: https://www.instagram.com/bobbykazz/ YouTube: https://www.youtube.com/channel/UCJlkK_6q8G8nVgEpDkovMzQ TikTok: https://www.tiktok.com/@bobbykazz
Episode Links:
Getting Food Rules Out of Our Systems with Colleen on The Bobby PodKazz
FREE 1 Week Eating Plan + can’t skip tips to get you on your way to intuitive eating—without binges! https://go.colleenchristensennutrition.com/1-week-binge-free-plan/
So often, when discussing how they eat, people will declare themselves in one of two camps, I'm restrictive, or I binge—often swinging from one side of the pendulum to the other.
News flash: being a dietitian doesn't always solve all your food issues. Sometimes, having all that information about how food works rolling around in your brain can lead to obsessive thoughts about …you guessed it, FOOD which can lead to binging and subsequently guilt and shame you don't feel you can share with anyone.
That was the experience of my guest today. But she faced it all down and is now living out her passion for helping and guiding others as a member of the SociEATy team.
I'm so excited for this episode and to introduce you to Nicole. If you are in the SociEATy, you know who I'm talking about. She is the QUEEN of our SociEATy Facebook Group, the peanut butter to my jelly, and everyone's number-one cheerleader.
Nicole is a Registered Dietitian from Pittsburgh, Pa. After struggling her way through disordered eating; she found her passion in helping others navigate their way through Intuitive Eating and live their lives to the fullest!
In this episode, Nicole and I have an honest and vulnerable discussion about the shame and embarrassment she felt as a dietitian who didn't know how to eat and how she went from feeling like a fraud to facing her food issues head-on to now helping others navigate their Intuitive Eating journey through the SociEATy community.
We discuss the difficulty in getting into the intuitive part of Intuitive Eating and the impact of things like the number on the scale, activity trackers, and even pregnancy if you have body image issues. Plus, how to get the tools and support you need in your Intuitive Eating toolbox.
Listen in for a casual chat between two gal pals with a unique skill set that can help you learn to avoid binge eating and even move on from restricting to live your best Intuitive Eating life.
New Year, New Episodes—I'd love to hear what YOU, the listeners, want to hear about on the show. Reach out via DM with your ideas, and as always, thanks for listening!
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
I ‘failed’ at intuitive eating so you don’t have to https://colleenchristensennutrition.com/episode-104/
Desire to Binge on a Scale of 1-10? Zero. [feat. anne-sophie] https://colleenchristensennutrition.com/desire-to-binge-on-a-scale-of-1-10-zero-feat-anne-sophie/
Last Chance To Join The SociEATy! Price Is Increasing! https://nofoodrules.co/JoinTheSociEATyMembership
Almost everyone has a story about how they began 'dieting.' Maybe you are a stress eater who found yourself in a restrict then binge cycle, causing you to become obsessed with what you should and should not eat. Or perhaps you've found yourself in a situation where things felt out of control, so you hyper-fixated on your eating because that seemed like something you could control.
No matter how it began, your dieting may have started off innocently enough, but now that relationship with food is dictating ALL of your decisions. Can you relate?
But guess what? There's another way. A way where you can feel fired and INSPIRED—even hopeful about your relationship with food—and there's a community waiting to support you on your journey because everything is better with friends.
If you want to make 2023 the year you FINALLY feel in control around food again, listen to this episode.
Today, I'm introducing you to 3 fab gal pals, Amrita, Beth, and Micaela, who were fed up with living their lives around made-up toxic diet culture 'food rules,' so they decided to do something about it.
In this episode, each of these fabulous ladies will share their story about the light bulb moment that made them decide there had to be a better way to approach food and why each of them decided to embark on their own intuitive eating path.
We discuss why sometimes diving into the water of intuitive eating takes more than one attempt, some of the pitfalls they ran into along the way, and how success is better shared with friends who can help make the challenges less challenging, help you laugh at yourself, AND help you feel less alone in your journey. Plus, my special insight into the REAL difference between not dieting and intuitive eating.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
The New Year No Diet [Part One]: https://colleenchristensennutrition.com/episode-102/ The New Year No Diet [Part Two]: https://colleenchristensennutrition.com/episode-103/
It’s time to join the New Year, No Diet Challenge! https://nofoodrules.co/NewYearNoDietChallenge
Join The SociEATy [$900 in free New Year Bonuses!]: https://nofoodrules.co/JoinTheSociEATyMembership
Intuitive eating can be great and for a lot of people, the answer is throwing Diet Culture out the window. But there are some big mistakes that people make when they try to eat intuitively. And in all honesty, there’s a lot of misinformation on social media that is not only unhelpful, but could be harmful.
But guess what. I made these mistakes already.
I did a training on this yesterday and if you missed it, that’s okay. Sign up for the New Year, No Diet Challenge (it’s free!) so you can go back and watch that while also taking advantage of the next 9 days of support that is also included.
This episode isn’t really about intuitive eating and why it’s so great. It’s about my experience making the mistakes that are common with intuitive eating, especially in the beginning. And because I’m talking about my personal story, this episode has a little bit of a trigger warning. I’m talking about binge-eating and restriction and sometimes, that comes with some baggage maybe you’re not ready for… and that’s okay.
So once you’re ready, here are the three biggest mistakes people make when they try to eat intuitively and how I realized through my own personal experience that these things were definitely not helping me.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
The New Year No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge
It’s time to join the New Year, No Diet Challenge! https://nofoodrules.co/NewYearNoDietChallenge
Happy almost New Year! With a new year coming up quickly, it’s time for New Year’s resolutions, and that term either has you feeling exhilarated or stressed. So in this episode, we’re talking a lot about resolutions and how we can actually make them work.
Did you know that only 4% of New Year’s resolutions are actually achieved? With so many people giving up on their resolutions, the second Friday in January is actually called Quitter’s Day! That’s not very encouraging…
Now, don’t feel bad if you want to set a goal because you totally can. It’s okay to focus on being your healthiest and happiest self in 2023, but it’s important to make sure we don’t invite Diet Culture in. And that can be a struggle because this time of year, Diet Culture has its claws out in full force!
So today, we’re honing in on five different things you can focus on in the new year. Not resolutions. Just things you can focus on. And to help get the ball rolling, there’s a new challenge ready for you to start on January 2nd. It’s called the New Year, No Diet Challenge and it is absolutely free and includes exclusive access to a 1-hour training session, the New Year, No Diet workbook, and 10 days of support. It’s designed to help you ditch diets without freefalling into binges.
Let’s make 2023 the year you finally feel in control around food and leave Quitter’s Day for the quitters!
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
The New Year No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge
2023 is almost here… and it's filled with so much promise. As January inches closer, perhaps some of you are dreaming of ditching your diet, but you're worried about losing control around food.
You want to live (and eat) differently, but the idea of having no food rules gives you major anxiety. Perhaps you've tried going diet free, but you ended up bingeing. Or maybe you're still trying to work up the courage to ditch your diet, and you could use some support from a trained mentor on your journey who has been where you are.
That's ME! I've been in your shoes. I've experienced the anxiety and stress of trying to ditch the diet culture.
And I can promise you, getting from where you are to where you want to be is NOT easy, but it IS possible.
So, how can you start the new year by kicking the diet to the curb and learning how to eat mindfully with a community of like-minded people on the same journey and training and insight from someone who has been where you are?
In this episode, I am sharing all the behind-the-scenes details about my FREE kick-off to 2023 New Year No Diet Challenge.
If you've been a follower for a while, you know my challenges not only include ALL the training and tools you need to get on the right path but also an inspiring community wrapped around you for support.
Speaking of support, during the show, I will be introducing you to a few of your NEW New Year, No Diet Besties: Brooke, Micaela, Amrita, Bailee, Julia, and Beth. You will hear from each of them in their own words about how the challenge helped them jump off the diet roller coaster, stop allowing food to control their lives, and FINALLY be free of all the diet culture garbage. Plus, listen in to hear their WINS along the way. I guarantee their words will inspire you.
Girl! I created this challenge for Y-O-U! I cannot wait to help you learn to ditch diets & stay in control around food and get your freakin' life back! But I only do this ONCE a year. So, sign up TODAY to reserve your spot. And stay tuned as next week I'll share part TWO of how to start your 2023 diet FREE!
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Introducing the New Year, No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge
But here's the truth, it's a false sense of control, AND it probably has nothing to do with your weight.
In this episode, I'm interrupting the diet culture nonsense blaring the "you're gonna gain holiday weight" message everywhere you look with evidence-supported facts. Hey, I'm a numbers girl who wants to cut through all the fluffy stuff to tell you how your body works so you can dump the food rules and give it what it needs.
We'll discuss why you might be more aware of your weight than usual right now and how fixating our thoughts on our eating sets us up to eat more.
Listen in as I drop a truth bomb about what factors play into our overall health. Plus, three things that might happen when you start your intuitive eating journey and some tools I use with SociEATy members to help you influence your health at the ground level.
The new year is looming, and weight is a big topic. What if things could be different for you in the new year? They can! Tune in to my next episode to hear what I'm cooking up so you can start the new year in January in control around food without a diet!
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
Weight Gain During Intuitive Eating (Part 1) [feat. Megan Olson] https://podcasts.apple.com/us/podcast/weight-gain-during-intuitive-eating-part-1-feat-megan-olson/id1555103494?i=1000523755828
Weight Maintenance During Intuitive Eating (Part 2) [feat. Lily Tanner] https://podcasts.apple.com/us/podcast/weight-maintenance-during-intuitive-eating-part-2-feat/id1555103494?i=1000523892718
Weight Loss During Intuitive Eating (Part 3) [feat. Lisa Wagman & Vanessa Blais] https://podcasts.apple.com/us/podcast/weight-loss-during-intuitive-eating-part-3-feat-lisa/id1555103494?i=1000524050240
Your Guide to Intuitive Eating & Weight: https://nofoodrules.co/IEandWeight
Episode 100! Can you believe it?
I'm so thankful for all of my listeners. I don't take it lightly that you choose to give me your time each week and listen in.
Because you've all been so loyal in tuning into the show, I really wanted to do something fun and memorable for this milestone episode.
Whether you are a loyal listener who tunes in every week or you've just discovered the show, today I wanted to provide an opportunity for you to get to know me better and have a little fun along the way.
So, I opened my Instagram to questions, and let's just say you didn't hold back. You guys wanted all the juicy tidbits and a behind-the-scenes look at all the things.
For this special 100th episode, I decided to do an unfiltered Q & A of the most-asked listener questions about me.
Today I'm answering your questions directly and sharing everything from how I met my husband, Joe, my educational and vocational background, the spur-of-the-moment decision that led to us finding our furry family member, Theo, to what my family REALLY thinks of what I do now.
I'm sharing some transparency about everything, from my negative body image thoughts (YES, I have them) and how I deal with them to whether (or not) my husband and I are going to be starting a family.
I'm peeling back the curtain on my struggle with bulimia and how my greatest fear became the motivational catalyst I needed to help me recover and inspired my work today.
So, let's get to dishing!
Trigger warning: I talk about my history with an eating disorder. I will also talk about having/not having kids and that choice. If these are not topics you feel you can listen to or talk about right now, that is okay. Feel free to skip this episode.
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join
Episode Links:
Everything Enneagram! How It Helps You Discover YOU [feat. Abbey Howe] https://podcasts.apple.com/us/podcast/everything-enneagram-how-it-helps-you-discover-you/id1555103494?i=1000586241876
The Chocolate Cake Incident… https://podcasts.apple.com/us/podcast/the-chocolate-cake-incident/id1555103494?i=1000567238996
We talk a lot about body image, but do we really know what it is? It’s a tough question because a lot of us might have been “sitting in the suck” for so long that it’s hard not to have a negative bias about body image when we look at ourselves in the mirror.
Simply put, “sitting in the suck” sucks. So what can we do about it?
You guys, you’re in for a real treat with this episode. I’ve been such a long-time follower of my guest, Brianna (Bri) Campos, LPC. I’m always directing people to her Instagram account.
Bri is a licensed mental health counselor based in New Jersey. She is a body image educator and the founder of Body Image With Bri where she is passionate about all things body image and practices through the lenses of Health at Every Size® and Intuitive Eating—she is going to be one of your new favorite accounts, I can already tell! Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.
In this episode, we’ll get to know everything about this die-hard Jersey girl’s approach to the body-image conversation. We’ll chat about body grief, what it means, and why it’s more like an archaeological dig instead of a journey, when to confront friends and family about body health, addressing medical fat phobia in the healthcare system, and more!
So throw on your favorite cheetah print jacket and let’s dig ourselves out of the suck!
5 Step Guide Ad:
FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Follow Brianna On:
Instagram: @bodyimagewithbri
Episode Links:
Medical Fat Phobia: https://podcasts.apple.com/us/podcast/medical-fatphobia-with-ragen-chastain/id1514443684?i=1000559305633
Healing the Medical Narrative: https://podcasts.apple.com/us/podcast/healing-the-medical-narrative/id1514443684?i=1000559323662
All right, you guys, it’s that time again. Sleigh bells are ringing, the kitchen foods are cooking, and Keto Karen stands before you at the dessert table in her trendy low-cut jeans talking about her new fad diet she’s losing so much weight on. (We all have a Keto Karen in our family!)
That can only mean one thing: it’s the holiday season!
This is the time of year many folks on their food journeys can have a difficult time navigating. There are different foods, different atmospheres, different dynamics, and different stressors; there are so many things that don’t happen in the same way throughout the rest of the year that it’s no wonder why this time of year can feel so hard.
But here’s the deal, you guys, it’s normal for it to be hard every time we encounter a new experience. It doesn’t mean you’re doing anything wrong, it’s just different.
That’s what I wanted to talk about today. We’re going to talk all about the top 5 tips on how to have a truly healthy (and guilt-free) holiday season. So let’s get to work on our diet culture suit of armor and focus on the physical, biological, and mental preparations so we can enjoy the gooey goodness and chips without falling off the path of our food journey.
And don’t worry about taking notes, I did that for you already and linked them in the show notes!
Episode Sponsor:
Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
Get the free ebook here: https://nofoodrules.co/HealthyHolidayEating
Colleen’s thoughts on cyclical trends: https://www.instagram.com/p/CkrDwkLJzaD/
Have you ever wondered why we come home after a long day at work and binge an entire season of Gilmore Girls? Sure, we have to give kudos to the show for being amazing, but that doesn’t explain our own need to unwind.
It turns out the reasons why we do things aren’t always the same even if the outcomes are.
As many of you who follow me on social media have probably guessed, I’ve been digging more into Enneagrams lately. (It turns out, I’m a Type 3: Achiever, who’da thunk it?)
Many of you have asked me more about Enneagrams and are wondering why it’s beneficial, so today I’m happy to sit virtually with one of my more recent Instagram follows, Abbey Howe. Because many in my audience specifically deal with disordered eating and dieting, I wanted to bring Abbey onto the podcast so we might learn more about how knowing our Enneagram numbers might play into our motivations around our food goals.
You can do all of the work on the food side of things, but you have to understand why you started your food journey in the first place. You are getting something from your disordered eating that you feel like you need. It’s filling a void, and I think that understanding your Enneagram number can help guide you to what is that void.
So who is this Abbey gal, you might ask? Abbey Howe is a Certified Enneagram Coach with the goal of helping you discover YOU! She uses the Enneagram to deepen relationships with herself and others and she hopes to share that with her community as well.
We’ll learn what an Enneagram is, why it’s important to know your Enneagram number, how it compares to other types of tests, and more!
Everyone has a number, so listen in and learn more about how an Enneagram can help you discover YOU!
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FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
Get Your Free Typing Guide!
https://adept-author-914.ck.page/eb4856d84f
Book: The Road Back To You
https://www.amazon.com/Road-Back-You-Enneagram-Self-Discovery/dp/0830846190/
Book: The Honest Enneagram
https://www.amazon.com/Honest-Enneagram-Sarajane-Case/dp/1524854026/
Follow Abbey Howe
Instagram: https://www.instagram.com/Enneagramwithabbey/
Facebook: https://www.facebook.com/Enneagramwithabbey/
TikTok: https://www.tiktok.com/@abbey_howe
What do Target, journaling, and tater tot casseroles have in common? They’re all life-changing, of course!
Today, I wanted to do something a little bit different for this episode. This time around, we’ll try something a little more timely, casual, and chatty. I don’t know about you, but I love listening to podcasts that are a bit more casual. Be sure to let me know what you think!
We’ll start with a short “timely talk about a timely topic”. That’s right, let’s go full Midwest and talk about chowing down on a delicious tater tot casserole! It’s so freaking delicious, you guys, I love it so much! But alas, all good things and dinners must end, and that’s the point of my timely topic today: The sadness of saying “enough.”
Then we’ll move on to the real meat and tater tots of the conversation: journaling. I talk about this all the time with members, journaling is life-changing, even if it’s literally just writing things down.
But what is journaling beyond that? Why should someone want to journal in the first place? How do you get started? I’m going to answer these questions with my own experiences and stories, and as every good story starts…we’ll start it with a trip to Target! (Seriously, what bad stories start with a trip to Target?)
We’ll talk about all the things you need to know about journaling and give you very tangible steps for how to get into it. It may not seem very exciting at first, but let’s see if I can change your mind after listening to this episode. I might even read an excerpt or two from my own journal!
Episode Sponsor:
Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
Why [& How!] I Cut Back On Caffeine Without Any Withdrawal
https://www.youtube.com/watch?v=Cqlken-Dhzw
I’m a big fidgeter. You’d never know it, but I have one of those pop-it balls that I put to good use on calls. That pop-pop-pop…you guys, it’s just a great way to channel some energy, ya know? Hey, I struggle with normal human things too!
And here’s the deal, there are a lot of normal humans out there that are in the same boat. Maybe they tap their feet under their desk to keep their focus on what they should be focusing on. Maybe they get hyper-focused on tasks and forget to eat all day, or maybe they get really bored and just start snacking and snacking.
Sound familiar?
You guys, I’m really excited about today’s topic because like my pop-it ball this topic is one that has been “popping up” so much lately, it’s ADHD. In this episode, I have my ADHD guru—my go-to gal—Becca King.
So who is this Becca gal?
Becca King is a Registered Dietitian Nutritionist from Charlotte, North Carolina. As an adult with ADHD who struggled for years with disordered eating, Becca is passionate about helping other adults with ADHD who struggle with binge eating, chronic dieting, and body image issues find food freedom and improve their self-esteem. She uses the Principles of Intuitive Eating and a weight-inclusive approach to nutrition for ADHD in her virtual practice.
I think this episode is going to be really valuable whether you struggle with ADHD personally or not. We’ll cover what ADHD is in grown-up terms, why women often get misdiagnosed (or diagnosed late), what to do to get it under control, the relationship between ADHD and food, and more!
You’ll love her, I know it. So no more need to linger, let’s pop on over to the interview with Becca!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
- Instagram: https://www.instagram.com/no.food.rules/
- YouTube: https://www.youtube.com/c/ColleenChristensen/
- TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Adapting Intuitive Eating for Neurodivergent People: https://www.rdsforneurodiversity.com/blog/adapting-intuitive-eating-for-neurodivergent-people
Follow Becca On:
- Website: https://adhdnutritionistllc.com/
- Instagram: https://www.instagram.com/adhd.nutritionist/
It’s time we address the elephant in the room, specifically the cake and the chocolates and the popcorn sitting in the pantry luring us in with those sweet smells of deliciousness. But then, PING, the mental notification from diet culture reminds us to walk away and go back to eating our celery sticks.
But you guys, the issue isn’t with avoiding all of that carby goodness in the pantry, and in this episode, we’re literally going to break down why. This episode is literally going to be a step-by-step guide for those of you wanting to work on your relationship with food, learn to eat more intuitively, and get out of the grasp of diet culture.
And better yet, this episode is super actionable, I wanted to lay it all out for you. I am going to give you the exact 5 steps you need to become an intuitive eater. Are these steps super sexy? Probably not, but they’re sustainable and they’re exactly what you need.
I’m so happy you all are joining me on this episode, I’m literally talking with my hands, that’s how excited I am! This one’s a big deal. These steps are everything I wish I would have known when I was first starting out on my food journey.
Don’t forget - if you know someone who is going through their own intuitive eating journey, if they don’t know what it is, whether they are your cheerleader or not, send this episode to them. No matter who they are, everyone is special! But, no one is so special that they’re the one person that this framework will not work for. It’s flexible to everyone and to what everyone needs.
And don’t forget, we have all of the notes for this episode already written out for you in the resources below. So download those notes and be ready to pause this episode between each step, we’re going to take out diet culture one step at a time!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
For a lot of us growing up, we might assume what we’re going through is the same as everyone else. It’s no big deal, right? So what if I’m feeling nervous or panicky or stressed, this is what everyone must be going through.
But here’s the deal, you guys, “normal” is just something we say sometimes to write off what we’re actually experiencing. Anxiety hit me like a brick wall when I was in high school, and at the time, I wrote it off as “normal.” And as you might expect, food started to control my life.
So today, I want to introduce to you a few versions of myself, past and present: “High School Colleen”, “College Colleen”, and yours truly, “Today Colleen.” We’ll chat about how my journey began with anxiety, what has helped me deal with it, and how it looks today.
You should know I feel very good today about how I have to manage my anxiety, so I hope sharing my journey can help someone also going through it. Maybe it will help you feel a little bit seen in some way, maybe it gives you some tips. In the end, don’t feel like you’re not worth getting help for especially if you have access to it. You have to want to put in the work, but you guys, it’s so worth it!
So let’s journey back and see when and how my anxiety began (cue the Wayne’s World flashback sequence)!
Trigger warning, I’m going to discuss my experience with mental health, anxiety, depression, and suicidal thoughts. Feel free to skip this episode if you don't feel like you're ready for it or if you don’t think it will serve you.
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Sponsor:
Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules
Episode Links:
How CBD Works
https://colleenchristensennutrition.com/how-cbd-works-feat-maia-reed-of-equilibria/
Who are you beyond your body? Maybe the golden child? Maybe not. A lot of us can get tripped up looking in the mirror and wishing we looked different. It happens to all of us from time to time. But here’s the deal: our bodies are such a small part of who we are. You are more than what you see in the mirror!
It’s time to throw out those negative vibes, strap on our muck boots, and start marching out of that dark place because there’s a lot of gunk to go through before getting to our inner rays of sunshine.
And speaking of, our guest is a literal ray of sunshine wrapped up in a human body. Jaimmy Koroma is THE self-love and self-care QUEEN! In this episode, Jaimmy shares her story of learning to love her body throughout the journey and inspiring everyone else to do the same. Her social media accounts are a must-follow for anyone working to improve their body image.
So sit back and relax, or maybe strap on a fanny pack and visor and go for a walk (when did going for walks become so cool anyway?), and start enjoying your life!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Sponsor:
FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
Episode Links:
The color of your clothes matters!
https://colleenchristensennutrition.com/the-color-of-your-clothes-matters-feat-lindsey-myers/
Follow Jaimmy Koroma
Instagram
https://www.instagram.com/jaimmykoroma/
YouTube
https://www.youtube.com/c/JaimmyKoroma
TIKTOK
https://www.tiktok.com/@jaimmykoroma?lang=en
What does eating for two even mean…is taking a prenatal enough? And what about sushi…caffeine…or even deli meat…what’s safe? Do you need to bid farewell to your favorite foods as soon as you get pregnant…or is this the free-for-all-eat for two? In today’s podcast episode, we meet Ryann Kipping, MPH, RDN, registered dietitian and founder of The Prenatal Nutrition Library, your one-stop shop for all things nutrition before and during pregnancy. You’ll learn just how early you can start boosting your nutrition status as well as how to get a plan in place before pregnancy so that you’re better able to ride the waves of symptoms and cravings…all while nourishing your little baby-to-be.
Health is not just physical - it is mental too - and eating well for preconception and pregnancy needs to honor both. Your decisions may not match what your friend chooses for pregnancy and that is 100% normal and 100% okay. Your body is amazing - it has the blueprint - it knows what to do. You can eat the Oreos. You can eat the watermelon.
Let’s banish blanket statements that aren’t accurate and celebrate that progress (and weight gain) is not linear. And if you’re inspired to try eating sardines after listening to today’s episode, be sure to tag Ryann and Colleen on Instagram!
Free E-book: The 5 Unskippable Steps To No Food Rules (& The 5 Most Common Missteps!) https://nofoodrules.co/5unskippablestepsfreeguide
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Ryann On:
Instagram: https://www.instagram.com/prenatalnutritionist/?hl=en
Pinterest: https://www.pinterest.com/prenatalnutritionist/_created/
YouTube: https://www.youtube.com/channel/UCPK9DcrtBq4NNCqy_hlqwRw
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=e
Episode links:
Join The Prenatal Nutrition Library - https://new.theprenatalnutritionlibrary.com/
You may also like:
Getting started with gentle nutrition: https://colleenchristensennutrition.com/getting-started-with-gentle-nutrition/
Limited Time Enrollment For Non-Diet-y Nutrition School!
Click Here to Enroll: https://nofoodrules.co/JoinNDNSchool
When you are no longer held captive by diets, how much better can your life be? The benefits just keep giving…in the kitchen, in your relationships…and even in your closet!
In today’s episode, we meet Denise Wood. She is an intuitive eater who has truly mastered non-diet-y nutrition. Denise has never met a combination of chocolate and peanut butter she doesn’t love and finds joy in simple pleasures—a twirly skirt, a bunch of fresh tulips, and a good hair day—to name a few.
You’ll get to see how the benefits of mastering non-diet-y nutrition as an intuitive eater can spill over into the rest of your life.
Denise will share how important Non-Diet-y Nutrition School was for her to learn that health is both physical AND mental…and how much her previous diets were sapping her mental health. Non-Diet-y Nutrition School helps intuitive eaters to eat in a way that feels good. Without going back to tracking, counting, measuring, or obsessing! You’ll liberate yourself from diets; take your power back and get to a place where food AND nutrition are fun again. You are worth loving and taking care of yourself.
Not ready for Non-Diet-y Nutrition School? Join The SociEATy & Learn How To Eat Intuitively and get to a place where you will be!: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=e
You may also like:
How & Why I Created a Daily Uniform: https://colleenchristensennutrition.com/how-why-i-created-a-daily-uniform/
Beauty Redefined [feat. Dr. Lindsay Kite]: https://colleenchristensennutrition.com/body-image-podcasts-2/
The Color of Your Clothes Matters! [feat. Lindsey Myers]: https://colleenchristensennutrition.com/the-color-of-your-clothes-matters-feat-lindsey-myers/
You've been waiting for this....The doors of Non-diet-y Nutrition School are officially open! And that makes me feel like a kid on the first day of school.
This 6 week course is where I walk you through everything you need to know about nutrition from a non-diet perspective. It’s structured unlike any other course out there. I designed it to help you FEEL the difference with implementing nutrition and it’s set up to be completely customizable to your needs.
Gentle nutrition is KEY to your intuitive eating, non diet journey. Especially if you’re thinking “I let myself eat whatever but I don’t FEEL good” then this if for you. Implementing gentle nutrition is also key for finding your stable set point weight, the weight your body wants to be and functions optimally at. No more up and downs or “weight cycling” as it’s called!
Doors are ONLY open until Friday, September 30th. All these juicy bonuses disappear then, too. And next time we open the doors to Non-diet-y Nutrition School, the price WILL go up.
So don’t wait to join us! If this sounds even at all interesting to you pause this podcast right now and click the link in the show notes to learn more. If you miss out on this opportunity you’ll be kicking yourself. I know it’s just what you need to take your intuitive eating journey full circle!
ENROLL IN NON-DIET-Y NUTRITION SCHOOL → https://nofoodrules.co/JoinNDNSchool
Sign up for Non-Diet-y Nutrition school here: https://nofoodrules.co/JoinNDNSchool
Are you ready to rumble…with gentle nutrition?
In this week’s episode, Colleen walks you through exactly what to expect from her Non-Diet-y Nutrition School, her 6-week online program for Intuitive Eaters ready to implement Gentle Nutrition in a big and bold way. In this live coaching program – which is only offered twice a year – Colleen walks you through the structure and steps that empower you to make real progress with Intuitive Eating. The skills you’ll learn here will help you to make empowered and informed choices around eating…without feeling diet-y, restricted, or obsessed!
You’ll learn when choosing the salad is gentle nutrition…and when is it going back to the “dark side” of diet culture? You’ll feel confident as you learn your own personal portion sizes to feel energized, not sluggish. You’ll learn what “processed” even means.
With The Non-Diet-y Nutrition School, you’ll understand not just the “what’s” about nutrition (like, veggies are good for you) but also the “why’s” (veggies have fiber, phytochemicals, and help keep you hydrated). As a graduate of The Non-Diet-y Nutrition School, you’ll be an informed and empowered eater. Look forward to your meals being more satisfying…and wayyyyy more fun.
Enrollment is opening this week and will only be open for a short time!! Keep your eyes peeled!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=e
Episode Sponsor:
Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules
Episode link:
Not sure if you're ready for gentle nutrition? Listen to this episode to find out! https://colleenchristensennutrition.com/podcast-87/
FREE NON-DIET-Y NUTRITION TRAINING: https://nofoodrules.co/NonDietySecrets
Is diet culture like shackles around your ankles keeping you – and your family – from finding food freedom? In today’s podcast episode, we meet SociEATy member Faith J: mom of four and coffee-loving Intuitive Eater. She’ll share how she says no to 100-calorie packs, diet apps, and tracking and how Sunday night meal planning is no longer the weekly stress magnet that brings her to tears. Intuitive Eating (thanks to non-diet-y nutrition) is a drama-free zone around food that makes space to make memories and build connections; she can now manage period cravings without guilt (or even much of a second thought, TBH) and has finally gotten to the bottom of her chronic headaches. She’ll share how the benefits of intuitive eating and non-diet-y nutrition spilled over in her marriage and family life: the ripples just keep going. Faith also shares her top three tips for success on your journey with Intuitive Eating. (Clue: community is a huge part!)
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=e
FREE NON-DIET-Y NUTRITION TRAINING: https://nofoodrules.co/NonDietySecrets
The biggest myth about Intuitive Eating is that it ignores nutrition…IE is just the “eat everything” diet, right?
Wrong!
So, how do you eat healthfully…without the guidelines of a diet? And how in the F do you eat in a way that supports BOTH your mental health and physical health? Enter gentle nutrition.
Diet culture would have us reduce eating to just the nutrients - vitamins, minerals, and fiber…but what about the comfort and joy and (heaven forbid) the satisfaction?
I walk my SociEATy members through five steps to get rid of diets and embrace eating in a way that is actually healthy. And while the steps may seem easy to understand on paper, they’re far more difficult to work through…without an expert guide! Gentle nutrition – eating in a way that helps your body to feel good physically – isn’t beginner stuff. Gorgeous, if you try to get to this step too quickly it will backfire.
This episode will make it super-duper clear if you’re ready for Gentle Nutrition…or if you need to work on your IE foundation a bit more (no shame in your IE game!). Intuitive eating is a marathon, not a sprint. This jam-packed episode will walk you through how the SociEATy will launch your journey with more intention (and far less frustration).
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On:
Instagram: https://www.instagram.com/no.food.rules/
YouTube: https://www.youtube.com/c/ColleenChristensen/
TikTok: https://www.tiktok.com/@no.food.rules?lang=e
Have you been around the block a bit on your intuitive eating journey?
Like, this isn't new stuff to you anymore. You've broken your food rules. Cookies are no longer inhaled every 0.67 seconds. But as AMAZING as allowing all foods and honoring taste hunger feels mentally…you might not be FEELING your best physically. (I know I didn’t!)
Here’s what I want you to know:
You 👏 are 👏 allowed 👏 to want more energy, balanced meals, and better nutrition. Even as an Intuitive Eater, nutrition DOES play a role! (Just not the LEAD role it played before.) There’s a next step in your journey. One final step. And, you might already be craving it.
I'm hosting a free training that I will show you how non-diet-y nutrition can and should be a part of your no food rules journey and how it can help you feel as good physically as intuitive eating has made you feel mentally.
In this live 60 minute training with me I’ll teach you exactly how to go about adding in nutrition to your intuitive eating journey without it feeling the slightest bit diet-y. Now if you have been to one of my live trainings before you know I’m all about spilling allllll of the tea and I don’t hold back. So take a sec to sign up today before spots are filled!
SIGN UP FOR THE FREE TRAINING → https://nofoodrules.co/NonDietySecrets
What does it take for someone who grew up in a household of eight picky eaters – where “tuna toasted” was a staple dinner – to become a world-renowned food and recipe blogger? In today’s podcast episode, we chat with Ashley Walterhouse of Fit Mitten Kitchen. Ashley has been a blogger since 2015 and her content has evolved over time from an unhealthy obsession with “health” and macros to an actual healthy relationship with eating, food, and creating mouthwatering, beautiful, and truly satisfying recipes. We hear about the first time Ashley ate “that green stuff” (code: guacamole) when she discovered she actually loves salad (clue: it wasn’t at home), and if she’s gonna choose a side salad – or sweet potato fries – when enjoying a meal out. Join in on this engaging conversation about what decisions should influence your food choices and healthy recipes…and how to welcome satisfaction to the table. Free E-book: The 5 Unskippable Steps To No Food Rules (& The 5 Most Common Missteps!) https://nofoodrules.co/5unskippablestepsfreeguide Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: * Instagram: https://www.instagram.com/no.food.rules/
* YouTube: https://www.youtube.com/c/ColleenChristensen/
* TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: Connect with Fit Mitten Kitchen Website: https://www.fitmittenkitchen.com/ Ashley’s Favorite recipes from her own blog: Almond flour banana bread: https://www.fitmittenkitchen.com/almond-flour-paleo-banana-bread-chocolate-chips/ Homemade peanut butter eggs: https://www.fitmittenkitchen.com/healthy-peanut-butter-eggs/ Instagram: https://www.instagram.com/fitmittenkitchen/ Facebook: https://www.facebook.com/Fitmittenkitchen/ Pinterest: https://www.pinterest.com/fitmittenkitchen/ Colleen’s blog about macros: https://colleenchristensennutrition.com/flexible-dieting/ Colleen’s protein doughnut recipe: https://colleenchristensennutrition.com/chocolate-protein-donuts/ The 5 Unskippable Steps To No Food Rules…And The 5 Most Common Missteps! https://nofoodrules.lpages.co/5-step-guide-to-food-freedom/
What to do when you don’t feel like dinner is complete without something sweet, even if you’re not actually hungry? What’s your skincare routine, favorite workout, and the best agenda planner ever? In today’s solo episode, Colleen is answering all of the burning questions that you’ve submitted lately, including which food rule she broke first…and if she recommends that you follow in her path. You’ll learn about the link between your eating habits and the health of your hair and nails and what is realistic about that tantalizing desire to lose weight…can you really let it go overnight? Let’s not forget about the secret of how Colleen handles stress. It isn’t just a journal entry or a 5-minute meditation (although those are great): it’s about identifying the root causes of your stress vs. just “managing” or trying to get rid of it. Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: * Instagram: https://www.instagram.com/no.food.rules/
* YouTube: https://www.youtube.com/c/ColleenChristensen/
* TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules Episode Links: Smoothing hair products I’ve been loving: Olaplex No. 3: https://amzn.to/3uvDGTQ Olaplex No. 4 & 5: https://amzn.to/3uvDGTQ Olaplex No. 6: https://amzn.to/3RhZ2hp Revlon One Step Hair dryer: https://amzn.to/3yj6vEi How to get your hunger cues
https://colleenchristensennutrition.com/how-to-get-hunger-cues/ Podcast episode about breaking my own food rules https://colleenchristensennutrition.com/best-podcast-to-stop-binge-eating-2/ Free Guide: Intuitive eating sounds great but...won't I just gain weight?! https://nofoodrules.lpages.co/weight-gain-guide/ Recipe for smoothie cereal: https://colleenchristensennutrition.com/smoothie-cereal/ Recipe for air fryer tilapia https://colleenchristensennutrition.com/crispy-air-fryer-tilapia/ My favorite workouts: https://www.lesmills.com/us/workouts/fitness-classes/bodypump/ The best paper planner ever: https://amzn.to/3zL9pTd
Can you care about ev-ry-thing…without being so utterly exhausted that you cannot connect with your friends, family, or even yourself? Should you keep looking for the one magic bullet to life-hack your way 24/7…or is it time to design a system that will truly work for you, your values, and your real life? In this episode, we hang out with two-time New York Times best-selling author Kendra Adachi of The Lazy Genius. Kendra brings some caffeinated big-sister energy as we bid farewell to the “hot mess” badge of honor that plagues modern motherhood, and learn to answer for ourselves, “what matters to me, right now?”. What will you NOT get from this episode? Tips for doing it all. Instead, you’ll get beautiful permission slip after permission slip to focus on what is uniquely important to you and to let the rest go, mess and all. Your system may not be sexy, but with Kendra’s guidance, it will be sustainable. Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: * Instagram: https://www.instagram.com/no.food.rules/
* YouTube: https://www.youtube.com/c/ColleenChristensen/
* TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: The Lazy Genius best-selling books: * The Lazy Genius Way: https://amzn.to/3SiGsq2 * The Lazy Genius Kitchen:https://amzn.to/3vz3LC1
The Lazy Genius Podcast Episode 200 The Lazy Genius Starter Kit https://www.thelazygeniuscollective.com/lazy/startkit The Lazy Genius Collective Website: https://www.thelazygeniuscollective.com/ Instagram: https://www.instagram.com/thelazygenius/ Facebook: https://www.facebook.com/thelazygeniuscollective The Lazy Genius nail polish trio collab with Olive and June: https://oliveandjune.com/products/the-lazy-genius-trio?_pos=1&_sid=bb638f1a6&_ss=r
If a banana had an ingredient list, would you be able to pronounce each item? Probably not! We may need to let this food rule go about “don’t eat it if you can’t pronounce it.” For today’s podcast episode, we meet Erin, better known as Food Science Babe. She has a degree in chemical engineering and is speaking with more than a decade of experience in the food industry. In this juicy episode, we’ll dive right into the common myths that just because something is “natural” doesn’t make it safer, the difference between correlation and causation (this IS a sciency episode, but she uses easy-to-understand analogies including sharks and ice-cream), and if we should actually prioritize superfoods…or organic. She’ll explain the real reason that food manufacturers are adding preservatives to food products and if the dirty dozen is sharing useful information…or causing harm. You (and your grocery budget) and going to love this episode! Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: * Instagram: https://www.instagram.com/no.food.rules/
* YouTube: https://www.youtube.com/c/ColleenChristensen/
* TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: Connect with Food Science Babe: * Instagram:https://www.instagram.com/foodsciencebabe * Facebook: https://www.facebook.com/foodsciencebabe/ * Tiktok: https://www.tiktok.com/@foodsciencebabe * Patreon: https://www.patreon.com/foodsciencebabe
Tune into the podcast episode about food addiction: https://colleenchristensennutrition.com/the-science-behind-a-sugar-addiction-feat-ophelia-rodriguez/ Blog post about food addiction: https://colleenchristensennutrition.com/obsessed-with-food/
What is a big ole clue that you’re burning out? And what powerful question can you ask yourself to stop diet culture thoughts in their tracks? In today’s episode, we have a casual chat with Colleen as she answers some of your common questions lately; are we ever done with body image work? Should we describe veggies as tasting like “candy”? And what to do with clothes that fit…but don’t make you feel good. Sometimes we can’t drop things off the to-do list, so Colleen shares her strategies to maximize the self-care that you can do while pushing through a season of plenty. Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your first order of Equilibria: https://myeq.com/ref/nofoodrules/?coupon-code=nofoodrules&utm_campaign=nofoodrules&utm_medium=influencer&utm_source=nofoodrules&utm_content=prospecting&utm_term=insta_story Episode Links: Join The SociEATy: https://members.colleenchristensennutrition.com/join/ Tune into the podcast episode about a daily uniform: https://colleenchristensennutrition.com/how-why-i-created-a-daily-uniform/ Meal planning for Intuitive Eaters: https://colleenchristensennutrition.com/how-to-meal-plan-for-intuitive-eating/ Peanut butter dates: https://colleenchristensennutrition.com/peanut-butter-stuffed-dates-5-ways/
How guilty are you supposed to feel when you’re sleepy AF during the first trimester (or any trimester, TBH) and why IS your energy in the tank? In today’s podcast episode, we chat with Leisel Teen, host of the Mommy Labor Instagram channel empowering women to feel informed and in control, no matter how they deliver. We’ll learn who really needs to know your weight during pregnancy, how your cervix is like a ripening banana, and which fruit is evidence-based to make labor a tad less difficult. As Leisel walks you through exactly what to expect during each trimester, you’ll feel more and more prepared for your own experiences with pregnancy, labor, and delivery. You won’t want to miss her top two tips for pregnant women and her suggested exercises for after delivery. (Psst! We’ll also talk about sex and when that is OK!)
THE SOCIEATY IS OPEN! Join here for a limited time → Click here! No fun conversation starts with “I was eating a salad”, so this podcast starts with ice cream. No-churn ice cream you can make at home to be exact. In this podcast episode, we meet Grace Van Dyck, a visually impaired cancer survivor, and long-term SociEATy member. Grace bravely shares what painful “last meal” was the final straw that made her decide to launch her Intuitive Eating journey and bid farewell to diets forever. Tune in to learn what surprised Grace about the SociEATy (this is NOT just another unsupportive group on the internet). You’ll also learn the difference between going through the motions vs. being mindful in the moment and the secrets to recognizing the progress you might be missing (grab your pom-poms!).
BIG NEWS!! The SociEATy is officially open for enrollment again with all brand-spankin’ new content and right now we’ve also got some crazy good bonuses for new members to boot… but this isn’t going to last long! The SociEATy is THE place to learn how to stop dieting, ditch your food rules and become an intuitive eater. As a member you get access to step-by-step guidance on how to do just that, and I’m not just talking about the fluffy stuff you hear all over social media like “listen to your body” or “eat when you’re hungry and stop when you’re full” because honestly? That’s not actually helpful. I break it all down for you and give you an exact roadmap to follow. No guesswork. So, if you’re interested in joining us and reducing the frustration on your intuitive eating journey while increasing skyrocketing the rate your progress then click the link! All new member bonuses go away at midnight EST on July 22nd! Join The SociEATy → https://members.colleenchristensennutrition.com/join/
How often do you see someone, who looks beautiful and carefree…and you assume that their life is perfect, they’re happy and they’ve got it all figured out? In this juicy episode, we have an inspiring conversation with fitness coach Sohee Lee about how when she was in the throes of her anorexia, her body may have looked long and lean but her mindset was in the gutter. Basically, she may have looked “perfect” but she felt miserable. These days, she’s making strides on her Ph.D. in sports science all while coaching her clients to approach exercise – and life – with curiosity over tough love. You’ll learn that there is more to behavior than willpower (so much more!) and what to depend on over motivation, which can be hit or miss. So if you want to learn when to comment on someone else’s weight or when we are supposed to have it all “figured out” you’re going to want to tune in! Episode Links: Follow Sohee on Instagram: https://www.instagram.com/soheefit/?hl=en And on TikTok: https://www.tiktok.com/@soheefit?lang=en Website: https://soheefit.com/
Free Training: How to Master Your Hunger And Fullness Cues → Sign Up Here! What do a jam-packed schedule, ADHD medications, overeating, AND undereating have in common? They can all get in the way of your being able to listen to your own hunger cues. Dangit! In this episode, Colleen Christensen walks you through the SIX (count ‘em: six!) reasons your hunger cues have gone MIA and – VIP – what you can do to get them back. She’ll also explain what the four kinds of hunger are and what detective work will help you to understand why simple carbs are your top choice when you’re hungry like the wolf…and if that’s even a bad thing. Honoring your relationship with your body, eating and hunger cues is important…but it definitely isn’t easy. Just like recovering from a tiff with your BFF, it takes practice to build trust with your body. In this podcast episode, you’ll learn how to get your hunger cues back so that you can bid dieting farewell for good.
Episode Links: Join the waitlist for The SociEATy: https://members.colleenchristensennutrition.com/join/
Free Training: How to Master Your Hunger And Fullness Cues: Click here to sign up! What does it feel like to not have your mental health be impacted by how your body looks? In this podcast episode, Colleen talks with Alex Light; body confidence influencer, author and inclusive swimsuit creator about her journey through anorexia, bulimia and binge eating disorder, her faux-glamorous life as a journalist to her present-day true happiness with her body, her work and her marriage. Discover what helped Alex learn to love herself and no longer give a damn about what anyone says about her body. Alex vulnerably shares her journey of learning that her body is ok, right now…it isn’t all about inspirational quotes or running away from triggers. We think you’ll be just as shocked as we were when a dermatologist went way-the-hell outside of their lane and be just as thrilled to shop for a swimsuit…even a bikini…after tuning in. Episode Links: Shop LightLDN: https://www.lightldn.com/ Listen to Alex’s podcast, The Light Show: https://open.spotify.com/show/3pgyyHllOczvxzL8RT4iXJ Connect with Alex on Instagram: https://www.instagram.com/alexlight_ldn/?hl=en Alex’s book, You Are Not a Before Picture: 2022’s inspirational new guide to help you tackle diet culture, finding self-acceptance, and making peace with your body (affiliate link): https://www.amazon.com/You-Are-Before-Picture-inspirational/dp/0008507562
Free Training: How to Master Your Hunger And Fullness Cues → Click here to sign up! Can you think of a time that you ate so much of a forbidden food that your stomach was wildly uncomfortable and you were weighed down with heaps of guilt and shame? What if you kept doing it, even though you were desperate to stop? In today’s episode, I vulnerably share about my own journey with disordered eating, food rules, and how, later, I learned to break those food rules to finally find food freedom. It wasn’t always pretty: we’ll talk about the rock bottom part, too. I’ll share what perfect storm brewed with my food issues (it includes a wall of cereal) and why I think “just listen to your body” is bullshit. Episode Links: Podcast episode with Anna Saccone https://colleenchristensennutrition.com/recovering-in-front-of-millions-feat-anna-saccone/
What is body image, according to an honest-to-goodness expert? We’re talking PhD level expertise. This may surprise you, but body image can’t be seen with a mirror. In this episode, we meet Dr. Lindsay Kite, a Ph.D. in female body image, expert, and co-author of More Than A Body with her twin sister and fellow body image expert. You’ll learn (and be disgusted by) how much of what we think of as normal – like bonding over our bodies and what makes us uncomfortable – is learned behavior. Good news: we can unlearn it too. Tune in to find out how awareness is the first step and what to do next to cultivate body image resilience. Episode Links: https://www.morethanabody.org/ More Than A Body Book (affiliate link): https://www.amazon.com/More-Than-Body-Instrument-Ornament/dp/0358229243
We don’t talk about Bruno (I mean, mental illness). In this week’s podcast episode, we follow Erin Morrissey through her tumultuous journey of disordered eating and compulsive over-exercising through her recovery and the launch of her wildly successful food blog, Erin Lives Whole. Today, Erin knows how to nourish her body and has learned to love the experience of eating and sharing food with her fiancé, friends, and family…not to mention her multitude of global followers, including a banana bread baker in Ukraine. In this episode, you’ll hear her candid feedback about why having a mental illness is kind of like having a little friend and what parts of her recovery felt the most uncomfortable…and also the most important. You’ll also learn who encouraged her to start her blog, to begin with, and what life feels like in recovery from her eating disorder…does it ever fully go away? You’ll need to tune in to find out. We are talking about Bruno! Episode Links: Erin’s favorite recipes from her blog are her one-pot pasta and tahini brownies. Check ‘em out below! Easy Healthy One Pot Pasta Recipe - Erin Lives Whole Healthy Tahini Brownies - Erin Lives Whole
Everyone wants to know how to be more confident…where’s the magic switch, amiright?? In today’s episode, we are joined by Caralyn Mirand Koch, who has gone from the tallest, most awkward early bloomer in her middle school classroom to the confidence crusader, Tyra Banks Show contestant and plus-sized model who regularly shows it all in her Instagram community (and no, she is not ashamed…or brave…nor was this her original plan…she’ll explain). Since 8 out of 10 of us are wearing the wrong size bra, you’re going to want to tune in to learn how to get the best fit for your unique curves and how undergarments can boost confidence. She'll even share her secret use for a cotton ball AND her #1 brand of underwear. Confidence: it’s a constantly evolving thing. Give yours a boost with this episode. Episode Links: Caralyn’s Confidence Journey Blog Post: https://www.caralynmirand.com/home/2021/2/4/my-confidence-journey View full show notes: www.colleenchristensennutrition.com/Confidence-boosting-podcasts
Can you really have no food rules if you have PCOS? YES! Learn how you can intuitively eat with PCOS!
In this episode, Sam and I talk about:
- What PCOS is
- PCOS’s typical symptoms
- How to confirm that a PCOS diagnosis is accurate
- Why PCOS seems to be on the rise right now
- Why eating enough and getting enough sleep are so important
- How to be an intuitive eater as someone with PCOS
- And so much more helpful insight!
Show Sponsor
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View full show notes here!
How does pregnancy change your outlook on food and body? Sari Diskin peels back the curtain on her experience and gives some seriously awesome advice!
In this episode, Sari and I talk about:
- How Sari made the switch from a corporate job to working for herself
- Sari’s own history with disordered eating
- How Sari went about healing her relationship with food
- What Sari’s relationship with food was like while pregnant
- Sari’s struggle with postpartum depression
- Sari’s main mission as a content creator
- And so much more goodness!
Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link!
View full show notes here!
Want to stop feeling guilty when eating “bad” foods? Learn how to make peace with food and regain control around your eating!
In this episode, Ashlyn and I discuss:
- How to go about identifying your hunger and fullness cues before anything else
- Why it’s important to reflect on how what you eat makes you feel
- Some of the positive and negative impacts of eating intuitively
- How to neutralize all food so that we don’t see it as good or bad
- And so much more!
The Safe + Fair Food Company - Get 15% off (podcast fam exclusive!) using the code NOFOODRULES when you click this link!
View full show notes here!
Struggle with binge eating? Learn how to not just avoid a binge but get rid of the desire and urge to binge with intuitive eating!
In this episode, Anne-Sophie shares her inspiring story, and we talk about:
- What binging looked like for Anne-Sophie and how it was a vicious cycle
- How Anne-Sophie discovered intuitive eating
- How we can go about recovering our hunger and fullness cues
- Intrinsic motivation around implementing gentle nutrition
- Why plating our food and wearing comfortable clothes is important
- And so many more gold nuggets!
Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link!
View full show notes here!
No period? Learn how to stop dieting and regain a healthy, normal period so that you can increase your chances of fertility through intuitive eating!
In this episode, Lindsey Lusson RD and I talk about:
- Lindsey’s journey and her history with disordered eating
- The most common reasons why women lose their periods
- The differences between HA and PCOS
- How HA affects our health long-term
- What the process between Lindsey and her clients usually looks like
- How to recover your period
- And so much more!
Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link!
View full show notes here!
How to stop tracking your food and ditch the mental tallying once and for all! Learn how to listen to your body, eat intuitively and break up with your food tracking app for good!
In this episode, SociEATy member Julia and I discuss:
- How Julia was pressured to count calories even at a young age
- How many of us use counting as a crutch even after making the decision to stop
- Listening to your body rather than an app
- Restaurant anxiety when you’re tracking
- Reintegrating fear foods
- How to overcome the urge to count and track
- And so much more!
Show Sponsor
The Safe + Fair Food Company – Get 15% off (podcast fam exclusive) using the code NOFOODRULES!
View full show notes here!
How can you stop feeling out of control when surrounded by cookies? Find out how Tessa Arias of the popular food blog Handle the Heat does it effortlessly!
In this episode, we chat about:
- Tessa’s own history with food and her relationship with it
- How Tessa became interested in baking
- Tessa’s cookie cookbooks!
- The current state of food blogs (and whether we love it or hate it)
- Diet culture’s recent push toward everything being keto
- Enjoying and savoring what we eat
- How to navigate diet culture
- And so much more sweetness!
Show Sponsor
Equilibria CBD- Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link!
View full show notes here!
Can CBD really help you handle stress? How does it work? Find out everything you need to know about CBD from an expert here!
In this episode, Maia and I talk about:
- Why I highly recommend Equilibria
- The difference between THC and CBD
- How to identify if CBD is good quality
- The effects and side effects of CBD
- If you can take CBD if you’re pregnant
- Whether or not you can fail a drug test while taking CBD
- If it’s safe to drink alcohol while taking CBD
- And so, so much more good stuff!
View full show notes here!
Wondering how to do “healthy intuitive eating”? Learn how to do exactly just that without it feeling diet-y!
In this episode, Amy and I talk about:
- What drew Amy toward intuitive eating
- How to reduce stress around what you eat
- Why you should be mindful of what you’re eating and enjoy the experience
- Why you should own your food choices
- How to implement gentle nutrition without it feeling like a diet
- And so much more!
Also, time is running out to sign up for my gentle nutrition course! If you want to learn more about how to implement gentle nutrition without it feeling diet-y, be sure to sign up TODAY!
View full show notes here!
What's it like to be a famous influencer and recover from an eating disorder? Learn what Anna Saccone has to say about her public journey!
In this episode, Anna and I dive into her journey and discuss:
- How becoming a mother affected Anna and changed her perspective
- The difference between physical recovery and emotional recovery
- How to rewire your brain in order to recover
- How to deal with the fear of gaining weight
- What Anna does to teach food freedom to her kids
- And so, so much more good stuff!
View full show notes here!
Want to feel better in your body, care for your health... but not undo your non-diet progress? This episode will let you know what mistakes to avoid so you can make that happen!
I go over with you the five common mistakes that people make trying to implement gentle nutrition into intuitive eating:
- Trying to do it too soon
- Trying to do it too quickly
- Focusing on the wrong things
- Blindly following what they’re told to do without reflecting
- Making gentle nutrition not feel diet-y
Don't forget to sign up for the gentle nutrition masterclass here!
View full show notes here!
Can you eat plant-based AND be an intuitive eater? Absolutely! Learn how to follow a plant-based diet while NOT dieting here!
In this episode, fellow dietitian Kelsey and I talk about:
- How and why Kelsey decided to take a plant-forward approach to eating
- Diet culture being deeply seeped into plant-forward approaches to eating
- Why people might choose not to eat animal products
- Eating being an empowered choice
- How to navigate being vegetarian or vegan with family members who are not
- How to avoid too much food waste
- Perhaps most importantly, whether or not you can eat plant-based and eat intuitively
- And so, so much more juicy goodness!
View full show notes here!
Learn how wearing the SAME thing every day can improve body image and reduce stress! Plus, get my step-by-step guide for doing a closet clean-out and creating your own daily uniform!
In this episode, I discuss:
- How to do your own closet clean-out, walking you through the five steps
- Why I decided to create a daily uniform
- What goes into my daily uniform
- My own recommendations about buying clothes
- Recommendations from others about buying clothes
- And so, so much more good stuff!
View full show notes here!
Wanna know what colors look amazing on you? Find out how a color analyst can help you take your wardrobe and confidence to the next level!
In this episode, color analyst Lindsey Myers touches upon:
- Why color analysis is important to her
- How her company Created Colorful came to be and grew
- How each and every one of us has our own harmonizing colors
- Why color analysis is important and what it can do for you
- What you can do today to start discovering what your harmonizing colors are
- So much more!
View full show notes here!
Wondering if intuitive eating is legit? Learn everything about this science-backed approach to eating that requires NO food rules here!
In this episode, SociEATy member Chesley and I discuss:
- Chesley’s background and history with dieting
- How and why dieting does more harm than good in the long run
- Specific sources that Chesley has been consulting on this topic
- Set point theory
- The fallacies behind most research that supports the effectiveness of dieting
- Health-promoting behaviors that have nothing to do with weight
- So much more!
View full show notes here!
Wondering how to make time for intuitive eating as a mom? Learn from SociEATy member Catie why it actually makes things EASIER and saves time! The best resource on intuitive eating for moms!
In this episode, we talk about:
- How to find time for intuitive eating if you’re a busy mom
- How to plan for meals as an intuitive eater
- What to do if you’re craving something for dinner that your kids don’t like
- How to teach intuitive eating to your kids
- Why you should view intuitive eating as self-care
- And much, much more!
View full show notes here!
Learn how to navigate alcohol as an intuitive eater and have a healthy relationship with it!
In this episode, I share:
- How I approach drinking alcohol as an intuitive eater
- What my relationship with alcohol was like in high school and college
- How my relationship with alcohol has changed and developed over the years
- Where I am now with how I approach drinking
- Why it’s important to identify the why behind wanting to drink
- Some actionable tips such as not saving up on calories in order to drink
- And so much more!
View full show notes here!
Worried that if you start eating intuitively, you’ll gain weight for the rest of your life? Listen to this episode featuring SociEATy member Annie to ease your mind!
In this episode, we discuss:
- How Annie’s unhealthy relationship with food began
- How and why the COVID-19 pandemic led to an increase in eating disorders
- The pit and the peak of Annie’s intuitive eating journey
- Books, art, and other resources that helped anchor Annie
- That it’s okay if you eat intuitively and gain weight at first
- And much, much more!
View full show notes here!
The secret sauce to managing blood sugar? EATING the carbs! Learn from fellow registered dietitian Dione Milauskas why restricting carbs actually does more harm to your blood sugar than good!
In this episode, we address:
- Dione’s pre-diabetes diagnosis and how it initially made her feel
- What pre-diabetes and AC1 levels are
- How Dione finds harmony in managing her blood sugar while also eating intuitively
- Dione’s Blood Sugar Boss coaching program
- Why cutting carbs, even if you’re diabetic, is a bad idea!
- And so much other good stuff!
View full show notes here!
Wondering how long it takes to become an intuitive eater? Listen to one woman spell out exactly how long it took her and what you can expect along the way!
In this episode, we talk about:
- Why you should take advantage of the 2022 New Year Bundle running for a limited time!
- What to expect from the intuitive eating journey your first week in
- How initial fear is totally normal
- How you might feel one month into the journey
- What you might start to see change six months into your intuitive eating journey
- And so, so much more!
View full show notes here!
Want to stop dieting? Take a good look at these 4 areas of your life to be sure that they're free of diet culture influences!
The 4 areas discussed in this episode are:
- Social media influences
- Self-talk
- Diet tools
- Support system
I also provide you with 3 tips that can be put into action today, including:
- Read up on intuitive eating at your local library!
- Create a photo album on your phone for inspirational content!
- Join the Free 5 Day Diet Detox Challenge!
View full show notes here!
Learn how to achieve a healthier and happier you in 2022 without going on a diet! Free downloadable workbook!
Discussed in this episode is
- The difference between goals and resolutions and why it matters
- Why you need to reflect on 2021 before setting goals for 2022
- Setting goals around what we want to learn, accomplish, master, and practice
- Making sure that our goals are SMART (specific, measurable, attainable, relevant, and time-bound
- Why you should sign up for the upcoming Free 5 Day Diet Detox Challenge
- And more!
View full show notes here!
Want to spend less time thinking about food, less time planning it, spend less time feeling overly hungry, overly full, or feeling like you just don’t FEEL great about the way you’re fueling your body?
Yes? Rest easy, I've got your back! Set yourself up for a non-diet 2022! Join the free 5 day diet culture detox challenge and join me daily from January 3-7 for LIVE coaching calls!
This challenge is only happening ONCE and you don't want to miss it! Join the thousands who have taken the challenge and have found food freedom that feels good both mentally and physically. 2022 is YOUR year!
SIGN UP FOR THE CHALLENGE --> https://nofoodrules.co/DietDetoxChallenge
Get excited!!! See ya there!
Feel like you’re addicted to sugar? A dietitian explains why your “addiction” is curable with the help of intuitive eating!
Discussed in this episode is
- The all too common fear and anxiety around sugar
- Whether or not “sugar addiction” is even a real thing
- What causes you to feel like you’re addicted to sugar
- The importance of taking baby steps when walking the path of intuitive eating
- And much more!
View full show notes here!
Ashley Reaver, RD discusses why dieting actually worsens your cholesterol levels and how you can improve them through intuitive eating.
We discuss
- What cholesterol actually is
- The different types of cholesterol
- The importance of fiber and the difference between soluble fiber and insoluble fiber
- How to manage high cholesterol levels while also eating intuitively
- How and why dieting can actually make your cholesterol even higher, especially if you’re cutting carbs
- And so much more!
View full show notes here!
Do you REALLY need to shed for the wedding? Learn why a pre-wedding diet might make your day worse.
Today’s guest, Clarissa, discusses her past unhealthy relationship with food and how that led to her finding intuitive eating and having a memorable wedding day! We discuss
- What has been most challenging about her intuitive eating journey
- What has been most rewarding about her intuitive eating journey
- What it was like for Clarissa to try on and purchase a dress
- How Clarissa finding intuitive eating positively impacted her wedding day
- How and why intuitive eating has improved Clarissa’s body image
- And so much more!
View full show notes here!
You might recognize today's guest’s voice from a previous episode in which she and Nicole talked about what it's like to be in The SociEATy, and if you haven't listened to that conversation yet, I highly recommend that you bring that episode up next because we had such a fun time having that conversation! Mindi joins me today, though, to more specifically discuss her story and her intuitive eating journey!
Mindi is a self-care practitioner with a passion for helping women connect to what she calls their power within. Her background is so interesting and fascinating, having gotten her college degree in Psychology but eventually becoming a dieting coach. She enthusiastically reflects on various aspects of her journey and topics such as people's struggles during the pandemic and how and why she found intuitive eating and married that with her love for coaching.
We also talk about what it was like for Mindi to change not only her career but also her values and how she loves to learn. She affirms that we don't need to go on apology tours after our values change because it's okay to learn and grow, and she encourages us to be honest about our stories! Mindi, having been diagnosed with Fibromyalgia, also suffers from chronic pain and inflammation, and she talks about how that relates to her journey as an intuitive eater, and we also discuss other important topics such as finding the balance between applying gentle nutrition while also maintaining a healthy relationship with food.
I had such a blast talking with Mindi, especially since her energy is so infectious! I would love it if you would reach out to us to let us know what about Mindi's insight especially resonated with you and to share your own love menus with us! I would also be so grateful if you were to leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:10] – Returning guest Mindi Garcia is announced as this episode's special guest!
[3:52] – Mindi gives us some more information about herself and her story.
[7:42] – Mindi reveals what it was like to coach once she found clients.
[11:58] – We learn that Mindi is certified in reiki and is learning tarot and that she has built a business!
[16:07] – Colleen discusses the problematic nature of the word healthy.
[21:58] – Mindi thinks back on what the transition toward intuitive eating was like for her.
[28:36] – Colleen reminds us why she created The SociEATy.
[32:38] – Mindi talks about what the intuitive eating dynamic is like between her and her husband.
[38:06] – Mindi addresses her fibromyalgia and how she deals with it as an intuitive eater.
[46:49] – We are encouraged to find health care providers who will listen to and understand us.
[50:11] – Mindi gives us some actionable tips such as remembering your why and creating a nourishment menu.
Links and Resources
Mindi Garcia’s Instagram Page (@selfcarebymindig)
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
The SociEATy Podcast - “What It’s Like to Be in The SociEATy!”
The SociEATy Podcast - “WTF Is Energy Healing?!”
The Safe + Fair Food Company - Website
Holiday season is upon us, and that means, for some of us, increased anxiety about food! You might have a sinking feeling in your belly, worrying about all of the delicious food that tends to come with the holidays! That doesn't have to be the case, though, and I am here in this episode to walk you through all of the ins and outs of eating during the holiday season!
Diet culture resulting in articles with headlines such as How to Eat Healthy During the Holidays doesn't help matters. In fact, it's probably because of that that so many of us deal with anxiety around holiday eating in the first place! A lot of those tips are about stuffing yourself with salad so that you don't stuff yourself with stuffing, but rest assured, that is not the type of tip that you can expect to hear from me in this episode!
I start with what I feel you should do before eating during the holidays – so before the holiday treats arrive. Visualization is so key because it works, so visualize what it would look like for you to enjoy food from that holiday treat tray – to truly enjoy it and experience it without diet culture looking over your shoulder trying to make you feel guilty about it. I also share that you should survey the food and what's available before taking a plate so that you might prevent the my eyes were bigger than my stomach problem.
I also discuss mindful eating – what that means and how to go about doing it, including but not limited to gauging how satisfying the food is and assessing what memories are associated with the foods that you eat. I address how to deal with food FOMO (fear of missing out) and what to do if you want more of something even when you know that eating more would not make you feel very good. I also point toward what to do after the meal is done, affirming that yes, you need to move on but that you should first reflect on the experience.
I really hope that you enjoy listening to this episode of The SociEATy Podcast! I hope that these tips are helpful for you, and I want you to feel empowered and to begin working toward intuitive eating if you haven't already. Holidays should be a time to make memories, not to stress about food! I would also be very grateful if you were to leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:13] – We discover that eating during the holiday season is this episode's topic.
[3:27] – Colleen defines what “healthy” eating during the holidays means to her.
[5:50] – Colleen encourages us to do visualization before holiday eating.
[13:46] – We learn how to anticipate how hungry we're going to be going into a holiday meal.
[19:17] – Colleen tells us that we should survey food before taking a plate.
[21:50] – We are instructed to eat mindfully.
[25:55] – We can also, Colleen shares with us, use the hunger scale during the holiday season.
[28:18] – Colleen addresses food FOMO (fear of missing out).
[30:18] – Colleen shifts toward what to do after the meal is done.
[36:50] – Colleen summarizes all of the tips from the episode.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
The SociEATy Podcast - “Order the Burger! How To Relieve Restaurant Anxiety & Enjoy Date Night Again”
Ultimate 5 Step Guide To Food Freedom
5 Eating Tips For Holidays & Celebrations
Equilibria - Website
Dr. Heather Finley joins me today to talk about constipation, bloating, and gut health and how all of those issues tie into disordered eating. Heather is a registered dietitian and gut health specialist so is definitely a wealth of knowledge when it comes to all of those topics, and she helps her clients go from frustrated because of restrictive eating habits to empowered due to freedom from such habits! Heather herself struggled with gut issues such as severe constipation and bloating for two decades of her life, and she knew that she wanted to help other people with such issues after realizing that her problems were not as run-of-the-mill as she had been led to believe.
Heather gives us various tidbits of helpful information such as what bloating is as opposed to what it is not, why it is not a good idea to try to alleviate gut health symptoms by cutting foods out, what we should do if a doctor is making us uncomfortable by telling us that restriction is our only option, how we can go about reintroducing previously restricted foods to our guts, and so much more!
We also talk about how important it is to do gut checks and mindset work to address what could be the real reason why we don't feel well after we eat something. She closes by leaving us with a few actionable tips, such as writing down where thoughts come from and where we're getting our information from. She also encourages us to focus on how we eat rather than on what we eat, to relax while we eat and thoroughly chew our food, and to ensure that we are drinking plenty of water.
Heather leaves us with some amazing information and tips, and I am so thankful for her time! We would love to hear what you especially enjoyed about this episode and/or what your biggest takeaways were, so be sure to screenshot this episode and reach out to us on Instagram! I would also be very grateful if you were to leave a review on whatever platform you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:11] – Colleen announces this episode's topic and guest.
[2:56] – Heather gives us some background information about herself and how she came to be the gut health guru that she is now.
[6:51] – Heather classifies what bloating is vs. what bloating is not.
[9:50] – Heather ties the discussion of bloating to disordered eating.
[12:12] – We learn about some common trends and patterns that Heather observes among her clientele.
[16:40] – Heather stresses that digestive symptoms are not always because of what we eat.
[17:55] – We discover why restrictive diets can lead to worsened gut health symptoms.
[26:55] – Heather reflects on why gluten and dairy have such bad reputations.
[31:10] – Heather gives advice on how to reintroduce previously restricted foods back into what we eat.
[38:50] – Heather leaves us with a few actionable tips.
[42:08] – We learn where we can find Heather online.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Heather’s Website
Heather’s Instagram Page
You know what I always say about scales – get rid of them! Smash them if you have to! Don't let them control you and your life! Fellow member of The SociEATy Alexis Hannah is here today to add insight to that, sharing a recent story about how a number on a scale made her feel awful about herself and almost ruined something that was supposed to have been fun.
Alexis was in gymnastics when she was a kid and was around twelve or thirteen when she started to really care about calories, an obsession that led to binging and purging and using food to try to feign a sense of control over her life. She eventually, however, realized that something needed to change and ended up finding intuitive eating. She is here today to discuss not only the scale but also how disordered eating is a spectrum and how everyone deserves a healthy relationship with food regardless of where on the spectrum they fall. She also asserts that intuitive eating involves reflection (and gives tips on how to do that such as journaling), discusses what her two biggest hurdles were when it came to finding intuitive eating, enthuses over how having a sense of community within The SociEATy has made all the difference for her, and so much more!
Thank you so much to Alexis for being such a light of inspiration and encouragement to everyone and for joining me in this episode of the podcast! Be sure to screenshot this episode to let me know that you have heard it and what especially resonated with you! I would also really appreciate it if you would leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:15] – We find out who today's guest is.
[5:25] – We learn about Alexis and her journey that led her here today.
[8:20] – Colleen argues that food rules are so pervasive because of how we are praised for having them.
[10:40] – We discover what made Alexa realize that something needed to change.
[12:34] – Alexis reveals what her initial expectations were regarding intuitive eating.
[19:39] – Colleen shares a story about reflecting on what you actually want vs. doing the opposite of diet culture.
[24:38] – Alexis discloses that body image and entitlement eating were her two biggest challenges.
[27:33] – Alexis reveals what helped her through her body image hurdle.
[33:01] – Alexis addresses how The SociEATy and having a community has helped her.
[38:19] – Alexis tells the story of her recent skydiving experience.
[45:55] – Alexis leaves us with three actionable tips: (1) reflect, (2) be practical, and (3) give yourself grace.
[48:07] – Colleen presents us with a challenge.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
The SociEATy Podcast - “When You Should and SHOULDN'T Implement Gentle Nutrition”
Linda Bacon - Health at Every Size: The Surprising Truth About Your Weight
If you heard episode 40 of the podcast, then you probably remember today's guest who joined me along with Mindi for a casual chat about what it's like to be in The SociEATy! Nicole returns today to take a deeper dive into her story, focusing especially on her history of using food and alcohol as coping mechanisms, failed efforts to take control of her life.
A stay-at-home mom of four, Nicole is a former special education teacher, a recovering alcoholic, a runner, and a believer with a vehement passion to help others, and she is nothing short of inspirational! We talk in this episode about a need for control and how that manifests in our lives, and we also emphasize how important it is to acknowledge that diet culture is not your fault! Eating disorders, unhealthy relationships with food, and low self-esteem surrounding our bodies are not problems caused by you!
Nicole also talks about food rules and how sneaky that they are, and she addresses her struggle with exercising and how she ended up having to ditch her fitness tracker. She also opens up and shares her history with alcoholism and how it related to her unhealthy relationship with food, and she closes by providing some actionable tips that can be taken today to start working toward intuitive eating, including the importance of having a support system and someone who will hold you accountable. She also recommends getting rid of the scale and taking part in a social media detox.
I am so grateful to Nicole for coming back to the podcast and for being so open and willing to share her story with me and with you! Feel free to reach out to Nicole on her Instagram page, and screenshot this episode to let us know that you have heard it and what especially resonated with you! I would also really appreciate it if you would leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:16] – Colleen reveals returning guest Nicole as this episode's guest!
[6:59] – Nicole gives us some more background information about herself.
[13:18] – Nicole reflects on having been compared to other people.
[14:48] – Nicole reveals how and why she started looking into intuitive eating.
[19:10] – We learn that breaking food rules was the most difficult part of Nicole's journey.
[21:26] – Bread, Nicole reveals, was the hardest food rule for her to break.
[24:17] – Nicole addresses her struggle with exercising.
[28:33] – We discover whether or not Nicole's relationship with exercise has improved.
[33:22] – Nicole dives into her past alcoholism.
[39:48] – Nicole discusses how her mood has changed since starting to recover.
[45:24] – Nicole gives insight on how people jump to conclusions about food allergies.
[49:46] – We are left with a couple of actionable tips on how to start working on intuitive eating.
[54:00] – Nicole tells us where we can find her online.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Nicole’s Instagram Page
The SociEATy Podcast - “When Intuitive Eating Takes Multiple Attempts”
The SociEATy Podcast - “When Dieting Makes Joint Pain Worse”
The SociEATy Podcast - “What It’s Like to Be in The SociEATy!”
RESEARCH LETTER - “Is Miss America an Undernourished Role Model?”
Fellow Registered Dietitian Katie Spada joins me in this episode to discuss marrying food with joyful movement! Having been a synchronized swimmer, she talks about how many of us tie our identities to exercise and lose ourselves along the way, wondering who we are without it. She also reflects on why she decided to become a dietitian and how she then found intuitive eating!
Katie walks us through what we should do to fuel before a workout, during a workout, and after a workout! She discusses the primary differences and also walks us through how the intensity of your workout is important and affects how you will need to fuel, how to be sure that you're properly fueling without counting calories, how identity does (or doesn't) play a role in what we do, and so much more! She, as is tradition on the show, closes with a couple of actionable tips, including starting with something small if we aren't accustomed to eating before working out and also reflecting on our hydration.
I love talking with other dietitians because we all have our different specialities and perspectives, so I always learn something new, and Katie, who is such a wealth of knowledge and information, is certainly no exception! I thank Katie for coming on and helping me dispel the myth that you can't eat intuitively and exercise at the same time, and I hope that you enjoy our chat. Feel free to reach out to Katie on her website or her Instagram page, and screenshot this episode to let us know that you have listened and what especially resonated with you! I would also so appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and be sure to also check out this episode’s sponsor – Equilibria!
Time Stamps
[1:23] – Colleen announces today's topic and today's guest – Katie Spada, RD!
[3:27] – Katie shares some of her background with us.
[6:57] – Katie gives us some key tips on how to fuel before a workout.
[10:48] – Katie reveals whether or not it's ever too close to a workout to fuel.
[15:45] – Katie recommends sipping on Gatorade or Powerade before and/or during an early morning workout.
[18:53] – We learn what we should do during a workout.
[20:47] – Katie discusses post-workout fueling.
[25:41] – Katie warns us what could happen if we don't refuel after a workout.
[29:42] – Katie explains how to be sure that we're fueling properly without counting calories.
[35:44] – Colleen shifts the conversation toward identity.
[41:01] – We are given a couple of actionable tips, such as starting with something small if we don't usually eat before a workout.
[42:50] – We learn where we can go online to reach Katie.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Katie’s Website
Katie’s Instagram Page
Email Katle: spada.strong.nutrition@gmail.com
Equilibria - Website
I have known today's guest for about a year now, and she has really impacted my life in monumental ways. Marisa is a mom of two young boys and considers herself a career mutt, working full-time in talent acquisition for a start-up and also as a certified life coach and an advanced reiki practitioner. She is here today to talk primarily about energy healing, and if you don't know what that is, don't worry, gorgeous – she is going to cover that, too!
Part of the intuitive eating journey is to stop thinking about food all of the time, right? That means that it's important to connect with yourself and reflect so that it's not all about the food. Marisa talks about this and also argues that our energy is not unlimited, so we need to take time to rest and refuel so that we don't burn out. She also emphasizes the importance of feeling good and gives us ways to do that, such as making a daily gratitude list and meditating.
Marisa goes into some helpful detail about what reiki is and how it tends to make people who take part in it feel. She also tackles self-doubt and how to begin overcoming it. She closes by giving us a few actionable tips, reminding us to identify what we're grateful for and to find room for joy and peace in our daily lives.
I had so much fun talking to Marisa about this, and I feel like I could talk with her about it so much longer than we do in this episode! If you would like to reach out to Marisa to get to know more about energy healing and reiki and/or to schedule a session with her, feel free to reach out to her on her website or on her Instagram page! Please screenshot this episode to let me know that you're listening, and I would really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and be sure to also check out today's sponsor – Safe + Fair!
Time Stamps
[1:08] – We learn that today's guest is Marisa Hohaia.
[3:31] – Marisa shares some of her story with us.
[8:14] – Marisa emphasizes that our energy is finite, so we need to refuel.
[12:22] – Marisa outlines what practices she has adopted in order to feel good.
[16:20] – We learn, in simplified terms, what energy healing is and what reiki is.
[19:15] – Marisa goes into more detail about her reiki sessions.
[24:36] – Marisa describes the chakras of the body.
[29:32] – Energy, Marisa asserts, affects all areas of our lives.
[31:54] – Marisa gives us some tips on how to combat self-doubt.
[38:22] – Marisa reminds us to practice gratitude and to also care about how we feel.
[44:01] – We learn where we can find Marisa online.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Marisa’s Website
Marisa’s Instagram Page
The Safe + Fair Food Company - Website
I have such a treat in store for you today – not one but two guests, Nicole and Mindi! Nicole and Mindi are here to chat all things The SociEATy and what it's like to be a part of it! This is a pretty casual conversation in which we dive into some girl talk about The SociEATy and also intuitive eating in general, with the main point being to give someone an idea of what they could expect from being a member!
Nicole and Mindi share some background information about their pasts and histories with diet culture and unhealthy relationships with food as well as how they found intuitive eating and The SociEATy. They share their frustrations with diet culture and disordered eating and also enthusiastically credit The SociEATy for being a source of community, comfort, and support, helping them celebrate wins and being there to catch them when they fall! They also, of course, give a few actionable tips that can be acted upon today!
It was so much fun having this casual and vulnerable chat with Nicole and Mindi about their intuitive eating journeys and what they get out of The SociEATy! If this episode resonated with you, please screenshot it, and share what you especially loved! I'd also really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[2:56] – Colleen announces the topic of this episode and Nicole and Mindi as the guests.
[4:15] – Nicole tells us a little bit about herself.
[7:02] – Mindi shares some background information about herself.
[8:32] – Nicole details how she found intuitive eating and The SociEATy.
[14:09] – We learn about what kind of role Nicole's husband has had in her intuitive eating journey.
[19:30] – Mindi shares her story of finding intuitive eating.
[26:54] – Mindi describes her feelings when she first looked into Colleen.
[32:18] – We discover that the group support is one of Nicole's favorite aspects of The SociEATy.
[40:19] – Mindi and Nicole give advice to someone who might be considering intuitive eating.
[43:36] – Nicole gives some actionable tips, such as getting rid of the scale and social media accounts that are triggering.
[46:24] – Mindi encourages us, reminding us that we have support and are not alone.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
The SociEATy Podcast - “Finding Sobriety and Food Freedom”
The SociEATy Podcast - “Why Reclaiming Your Freedom Is an Inside Job”
The SociEATy Podcast - “When Dieting Makes Joint Pain Worse”
Intuitive Eating
SURPRISE! A little love note for your Friday! I was told I was crazy for doing this but....I've created a full accelerator program to help you become an intuitive eater faster and... I'm giving it to all new yearly SociEATy members for free! This is over a $3,150.00 value for.... $24 a month! Act fast- this is only sticking around until Wednesday October 13th! After that? It's GONE.
Snag the accelerator program for free here! --> https://members.colleenchristensennutrition.com/join/
Fellow member of The SociEATy Margaret Hegarty joins me in this episode to share details of her intuitive eating journey! Margaret is such an inspiration because she has truly embraced intuitive eating! She talks about her history with trying different dieting techniques such as Weight Watchers and other methods that she cycled through for more than two decades. Weight Watchers was actually successful for her for some time until it eventually caused her to become quite ill with joint pain and muscle aches!
Margaret walks us through her journey and shares some of her ups and downs throughout, and she openly discusses the physical problems that resulted from her weight loss and how that was how she knew that she needed to do something different with her life. We also talk about identifying your why behind health-promoting behavior (are you doing it to feel better in your body or are you doing it just to lose weight?), joyful movement, body neutrality and body acceptance, and so much more!
Margaret also leaves us with a few helpful and actionable tips, encouraging us to reflect on what we eat and to reflect after we exercise. She also tells us that it's okay if we need to go back and reexamine a stage and that it's okay to take time rather than to rush. She then closes by reiterating how life-changing it is to buy clothes that fit you! Thank you to Margaret for joining me and being so open to sharing her story! If this episode resonated with you, please screenshot it, and reach out to me! I'd also really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and also be sure to sign up for the upcoming free 5 day challenge hosted by yours truly and The SociEATy so that you can actually heal from diet culture rather than just ditch it!
Time Stamps
[1:11] – Colleen introduces Margaret Hegarty to the podcast.
[2:40] – Margaret gives us some background information about herself and her journey.
[4:38] – Margaret reveals that Weight Watchers eventually made her ill and caused joint pain and muscle aches.
[8:43] – Colleen reminds us that we can probably trace dieting back to one specific event.
[11:49] – Margaret reflects on her ups and downs throughout her journey.
[15:05] – We hear Margaret give an example of a time when a food that she had thought she loved actually ended up being disappointing.
[20:23] – Colleen enthusiastically recommends investing in clothes that fit.
[23:11] – Margaret goes into more detail regarding her joint pain.
[28:41] – Colleen asserts that we need to be honest with ourselves about what we truly want.
[35:02] – Margaret shares what she would tell someone who wants to go on this journey but is still attached to diet culture.
[40:53] – We are left with a few actionable tips.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Heal Your Body & Mind from Dieting - 5 Day Challenge
If you tuned in to the last episode, then you know that I discussed with you the difference between ditching diet culture and actually healing from it, encouraging you to do the latter and explaining why. Well, in this episode, I am following up on that by walking you through five steps that you can take to move towards healing from diet culture!
I start off with some helpful facts about dieting such as how it actually slows your metabolism; changes the shape of your body by adding weight gain around the abdomen; causes headaches, menstrual irregularities, fatigue, dry skin, hair loss; and even increases the risk of premature death and heart disease! Why are these facts important? Well, the first of the five steps that I offer is to take off the rose-colored glasses that many of us put on when we look at dieting, and knowing the truth about dieting can help us do that!
Going over the other four steps with you, I also encourage you to refuel your body, to make peace with and neutralize food, to obtain body acceptance and body respect, and also to cultivate true health. I closely walk you through each of those steps and explain how to obtain said step. Remember, as we hopefully know by now, there is a difference between just ditching diet culture and truly healing from it, and the latter is what we want!
I cannot wait for you to experience this true healing process, so remember to be sure to sign up for the upcoming free 5 day challenge hosted by yours truly and The SociEATy! If this episode was helpful for you, screenshot it, and reach out to me! I would also love to see that you have signed up for the challenge! I'd also really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:23] – This episode's main topic is how to heal from diet culture in five steps!
[3:56] – Colleen starts off by providing us with some facts about dieting.
[6:54] – Colleen recommends a method for seeing dieting for what it truly is.
[10:03] – The second step to heal from diet culture is to refuel your body.
[14:34] – Colleen walks us through the third step: making peace with food.
[19:04] – Colleen recommends making a list of food rules ordering them from easiest to break to hardest to break.
[22:55] – The fourth step, Colleen explains, is body acceptance.
[24:44] – Colleen's final step is to cultivate true health.
[28:15] – We are reminded to assess whether we're focusing more on ditching diet culture or truly healing from it.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Heal Your Body & Mind from Dieting - 5 Day Challenge
Surprise! That's right – I'm bringing you a special little bonus episode! Why? Well, I have exciting news that I wanted you to be the first to hear! If you listened to the most recent episode of the podcast, then you'll know that we discussed healing from diet culture rather than just ditching it, highlighting that difference and why it's important.
Healing from diet culture rather than just ditching it is so important because when we ditch it, we usually just rebel against it and do the exact opposite of what a diet would dictate, but the problem is that that's still letting diet culture have a hold over us, and it's so easy to say that we are done with dieting, but it's usually a lot harder to actually follow through on that. Well, I want you to truly heal from diet culture, which is why I, along with all of The SociEATy, am hosting a five-day challenge to help you heal both your body and your mind from the harmful effects of diet culture!
That's right! You heard it here first! Over the course of the five days, I will guide you through five different tasks over five different days that will help you heal a lot faster than I did. (Remember – I didn't have anything like The SociEATy to help me out!) This challenge will also help you network with so many others who are on similar journeys as you so that you can gain new sources of support!
In case you are wondering, by the way, no, this is not a weight loss challenge! The goal of these types of challenges is to find our set point weights – which sometimes means losing weight, sometimes means maintaining weight, and sometimes means gaining weight. All three are totally valid and totally normal ways of finding our set point weights! Life gets so much better and so much brighter when we truly heal from dieting, so why not join this completely free challenge?
The challenge starts on Monday, October 4th, but sign up now if you want access to early resources! I hope to see you in the challenge! In the meantime, I would love to hear from you and would also love it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[0:57] – Colleen reveals that this is a special bonus episode!
[1:38] – We are reminded of the topic of the most recent episode of the podcast.
[2:03] – Colleen shares exciting news with us about a five-day challenge hosted by The SociEATy!
[2:19] – We get a brief overview of what the five-day challenge will consist of.
[2:57] – Colleen reveals the goal of the challenge.
[3:42] – Colleen enthusiastically reminds us how much better life is when we heal from dieting.
[4:20] – We learn when the challenge begins.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
Heal Your Body & Mind from Dieting - 5 Day Challenge
Ditching diet culture and truly healing from diet culture may sound like the exact same thing, but there actually is some difference between them, and I am here today to talk about what that difference is and why it's important!
It's so important that when it comes to diet culture, we are healing from it, not just ditching it. Ditching diet culture is rebelling against it, doing the exact opposite of what a diet would dictate. You might, for example, commit to eating a doughnut daily because of how diet culture always told you that doughnuts are bad. The problem with that is that you are still allowing diet culture to have a hold on you and influence your decisions! If you want the doughnut, then go for it, but that's just the thing – you need to decide if you want it! Focus less on diet culture and more on you!
I also talk about entitlement eating and what that is (hint: if you're rebelling against diet culture rather than working to heal from it, then you're probably doing it!) as well as how we in The SociEATy work on building a suit of armor over time. I encourage you to reflect on your triggers and to ask yourself why something is triggering you. Is there some kind of healing that still needs to be done? I close by offering three helpful tips, beginning with asking yourself whether or not you're still abiding by food rules. A food rule is a food rule, guys, even if it's a food rule that is meant to rebel against diet culture.
This is such a big and important episode, and I really hope that it's helpful for you! This is a topic that I am really passionate about, so I would love to hear your thoughts on it! Screenshot this episode and let me know what was especially helpful or interesting, and I would also love it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:28] – This episode's main topic is the difference between ditching diet culture and healing from it.
[3:40] – Colleen encourages us to think less about diet culture and more about what we want.
[5:48] – Colleen reads something from The Intuitive Eating Workbook about entitlement eating.
[8:20] – Colleen reminds us to reflect on what we eat and how it makes us feel.
[10:20] – We are reminded that we build a suit of armor against diet culture over time.
[12:11] – Colleen gives examples of true healing as opposed to ditching.
[16:27] – We hear Colleen share a real-life story in relation to our triggers.
[19:35] – We are encouraged to ask ourselves if we're still following food rules.
[21:27] – Colleen discusses how some people see intuitive eating as a joy ride.
[23:04] – Colleen's final tip is to tune in to how our bodies feel.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
The Intuitive Eating Workbook
If you have been listening to The SociEATy Podcast regularly and/or have been eating intuitively, then chances are good that you have heard the term gentle nutrition before, and I am here today to help guide you as to when gentle nutrition should and should not be put into use. I was inspired to record this episode because I received a question asking whether or not gentle nutrition should always be implemented, and the answer to that question, everyone, is absolutely not! While nutrition does indeed play a role in true intuitive eating, there are, as I have said before, multiple types of nutrition such as food that nourishes our souls.
Turning to a specific Instagram post of mine, I talk through gentle nutrition with you, starting with asking yourself if you have a specific craving, and I explain what to do depending on the answer to that. I also talk about how to add satisfaction to what you eat as well as gentle nutrition, giving both a sweet example and a savory example, and I also remind you how important that it is to reflect on how your body feels after you eat! Ultimately, you decide whether or not to implement gentle nutrition after learning your body's preferences. Don't be ruled by social media or by a desire to rebel against diet culture!
I hope that this episode is helpful for you in giving you a thought process of when to implement gentle nutrition and, of course, when not to! Remember that I love it when I hear from you, so screenshot this episode and let me know what was especially helpful or interesting! I would love it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps The SociEATy continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:35] – Colleen reveals that this episode is about when to and when not to implement gentle nutrition.
[4:22] – The first question to ask yourself when deciding if you should implement gentle nutrition is whether or not you're having any specific cravings.
[5:48] – Colleen explains what to do if we are in fact craving something specific.
[7:42] – We learn how to proceed if we are not craving anything specific.
[11:12] – Colleen addresses how to add in satisfaction in addition to gentle nutrition.
[12:47] – Colleen reminds us to reflect on how our body feels.
[14:03] – Colleen reiterates that the biggest reason why people feel like intuitive eating doesn't work for them is because they aren't listening to their body and reflecting.
[15:51] – It is, Colleen asserts, going to take a lot of conscious effort at first but will eventually get easier.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
“Crafting a Meal for Intuitive Eating” Instagram Post
Colleen's YouTube Page
Emotional eating is something with which I have definitely struggled, and it's also something with which many other people who have had unhealthy relationships with food have likely dealt, so join me, myself, and I this week as I walk you through all of the ins and outs of emotional eating! This episode ultimately serves as your guide to how to cope with emotional eating – covering what emotional eating is, when it's harmful and when it's normal, how you can overcome emotional eating binges when they happen, and also why emotional eating might not actually be the problem!
I share with you how to cope with emotions in a constructive way by making use of a toolbox, doing things like journaling (regular listeners know how much I love journaling!) and taking deep breaths. I also give you even more examples of how to combat emotional eating that is harmful by turning to the emotional eating algorithm from The SociEATy’s stage 2 workbook, and I remind you that it's important to remember that even when you feel like you're eating emotionally and that it's strictly psychological, that might not actually be true. There might also be a biological urge attached to that. Remember that, as I discuss in episode 13 of the podcast, there is more than one type of hunger!
I hope that this episode is helpful for you in giving you a resource to turn to for emotional eating, one that you can revisit as needed! Remember that I absolutely love hearing from you, so screenshot this episode and let me know what was especially helpful or interesting! I would love it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps The SociEATy continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:11] – Colleen announces this episode's topic as emotional eating.
[3:33] – Colleen starts by addressing that emotional eating is not always a bad thing, explaining how it's a spectrum.
[7:22] – Colleen shifts the discussion toward creating an emotional eating toolbox.
[11:50] – We are treated to some examples of what to put in our emotional eating toolbox.
[14:17] – Colleen walks us through the emotional eating algorithm from The SociEATy’s stage 2 workbook.
[19:33] – Colleen reminds us that it's okay to honor a craving even when it's not hunger.
[21:54] – Colleen emphasizes that the emotional eating algorithm takes time to master.
[24:40] – We are reminded that this becomes automatic eventually even though it's a lot of work at first.
[25:44] – Colleen reminds us that when we feel like we are eating emotionally, there might also be a biological reason for us to want to eat.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Colleen's YouTube Page
The SociEATy Podcast - “Everything to Know About the 4 Types of Hunger”
There is so much to say about today's guest that I am not even entirely sure where to start! Helen Phelan is an award-winning health at every size pilates instructor. Her mission is to drastically change the way that we tend to talk about exercise by removing the body-shaming and diet culture from health wellness. As a pilates instructor, Helen offers nonjudgmental at-home workouts that challenge the body while infusing people with self-esteem, mindfulness, and compassion. She has done so much for SociEATy members such as a community live class that we did just recently!
I have talked before on the podcast about the importance of movement and how it should be joyful and not done for the sole purpose of losing weight. Anxiety around food tends to go hand-in-hand with anxiety around exercise because of how diet culture tends to link the two, and there is a way to exercise intuitively in addition to eating intuitively. Helen is here to discuss that and so much more!
She shares with us her own past and present relationship with food and exercise and also offers listeners some really helpful advice and tips! She emphasizes the importance of being sure that you're motivating yourself to move rather than forcing yourself to move and also gives advice on how to go about finding intuitive movement if (a) you absolutely hate exercise and never feel compelled to do it or if (b) you exercise obsessively. As I have said before on the show, it's important to address your why. What is your motivation for exercising? Would you still do it even if you knew for sure that there was a 0% chance of it changing the appearance of your body? As Helen asserts today, be proud of your body – not because of what it looks like but because of what it can do!
I know that this is going to be a really amazing resource for a lot of people, and I appreciate Helen taking the time to join me in this episode to help spread this word. If you have someone in your life – such as a fitness instructor or a workout buddy – who would benefit from listening to what Helen shares in this episode, be sure to share it with them, and also remember that I absolutely love hearing from you, so screenshot this episode and let me know what was especially helpful or interesting! I would love it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews, and if you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:16] – Colleen reveals Helen Phelan as this episode's guest.
[3:10] – Helen shares some background information about herself, such as her love for movement and especially pilates.
[5:22] – Helen reflects on her history as a dancer and how it ties into what she does now.
[9:04] – We learn that Helen's relationship with exercise and food was not always as healthy as it is now.
[13:12] – Helen explains what intuitive movement means to her.
[17:10] – We learn how to draw the line between forcing ourselves to move as opposed to motivating ourselves to move.
[19:25] – Helen emphasizes the difference between pain and discomfort.
[22:07] – Helen describes the process that she underwent to move toward intuitive exercise.
[26:27] – Helen advises people how to find intuitive movement if they hate exercise.
[30:21] – Switching gears to people who exercise obsessively, Helen suggests how to move toward working out intuitively.
[35:37] – Colleen suggests referring to breaks from exercise as vacations.
[36:31] – Helen offers us tips on how to immediately start journeying toward intuitive exercising.
[43:05] – We discover where we can find Helen online.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
The SociEATy Podcast - “When Intuitive Eating Takes Multiple Attempts”
Helen’s Website
Helen’s Instagram Page
Helen’s Blog - “The Unexpected Power Your Instructor Has Over Your Body Image”
If you hit play on this episode of the podcast, it could at least in part be because you suffer from a chronic illness and are wondering if you can eat intuitively with your chronic illness, and, if so, then I invite you to join me today as I chat with Lily Tanner (whom you may remember from episode 19!) and discuss that very topic!
Lily is a member of The SociEATy and was on the podcast before to talk about weight maintenance while eating intuitively, and, again, she is here today to talk about how having a chronic illness plays into intuitive eating. Lily has a couple of chronic illnesses such as a genetic connective tissue disorder, and she talks about the dietary problems that they cause such as frequently not having hunger cues and therefore having to force herself to eat. She is also sometimes drained of energy which leaves her not wanting to prepare food.
Lily also shares with us her experience with doctors and how she often has to be her own advocate, and we talk about the importance of forward-thinking and planning ahead. She offers a couple of actionable tips to anyone who is considering intuitive eating but is questioning whether or not they can do it because of a chronic illness, encouraging such people to trust their bodies and to accept their issues and work with them rather than try to rise above them.
I truly think that this episode is going to help so many people because Lily is such a wealth of knowledge as someone who has been through this. This is a topic that really isn't talked about enough within the intuitive eating community, and Lily offers so much hope. Remember that I absolutely love hearing from you, so screenshot this episode and let me know what was especially insightful! Feel free to also share the podcast with anyone who might benefit from it, and I would love it if you would leave a review via whatever platform that you use to listen! I read each and every one of your reviews! Be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:23] – Colleen announces returning guest Lily Tanner as this episode's guest and the topic - how chronic illness plays into intuitive eating.
[3:30] – Lily gives us an update since the last time she was on the podcast and also reminds us of her history with diet culture.
[6:55] – Lily begins to discuss some of her medical issues.
[11:24] – We begin to learn about how Lily's chronic illness has impacted how she eats.
[15:06] – Lily credits mantras as being helpful for her.
[17:10] – Lily offers advice to someone whose doctor is encouraging them to get rid of sugar and gluten from their diet.
[21:59] – Lily talks about her general experience with doctors and encourages us to gently challenge fatphobic notions.
[23:50] – Lily advises us that it's okay to ask your doctor to talk to a dietitian.
[27:21] – Colleen emphasizes how important it is to reflect on what we're eating.
[32:38] – Lily expounds upon the idea that food is medicine.
[38:50] – Lily says that support within communities has been most helpful for her on this journey.
[43:35] – Lily touches upon how she gets around having to be weighed because of her illness.
[45:33] – We hear some actionable tips on what to do if we want to eat intuitively but have a chronic illness.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
The SociEATy Podcast: "Weight Maintenance During Intuitive Eating (Part 2)”
Victoria Welsby is, in a word, a superstar! They are a world-leading expert on body image and confidence and a speaker and author, and they have an incredibly amazing and inspirational story to share, having gone from being homeless with low self-esteem and being in abusive and difficult relationships to being who they are today – a courageous and confident fat activist!
They join me in this episode of The SociEATy Podcast to discuss being a fat activist and what that means, touching upon various topics such as neutralizing the word fat, advice on how to work toward accepting our own bodies, the misconceptions surrounding links between weight and health, and so much more! Victoria also explains their Body Love Road Map, which you can download for free here!
As per usual, Victoria closes by providing a couple of actionable tips that you can put into action today in order to work toward body acceptance! They encourage us to ask ourselves why gaining weight is such a fear and to then take appropriate action. Educating ourselves is important but is not enough. We also need to take action or else education alone isn't going to work.
I am so grateful to Victoria for having been on the podcast to share their remarkable and inspirational story and for giving such fantastic advice! They are so great at breaking things down into practical steps, and I know that their insight will be helpful to you! Be sure to check out their website and their podcast as well! Remember that I absolutely love hearing from you, so screenshot this episode and let me know that you have heard it! Feel free to also share the podcast with anyone who might benefit from it, and I would love it if you would share with me what you took away from this episode and what was especially helpful! Be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:36] – Colleen announces that this episode's guest is Victoria Welsby.
[3:28] – Victoria gives us some background information, diving into their history with body image, low self-esteem, and an abusive relationship.
[8:16] – Victoria explains how the fat positive community views the word fat.
[10:46] – We get advice on how to educate people about neutralizing the word fat.
[12:48] – Victoria discusses and explains their Body Love Road Map.
[19:06] – Victoria provides insight on why people make mistakes such as trying to dive into body positivity too quickly.
[20:11] – We are given advice on what to do if we see other people as beautiful but have trouble accepting our own bodies.
[24:28] – Victoria discusses the misconceptions around the relationship between weight and health.
[30:30] – Colleen offers her own insight about diet and exercising not having much to do with whether or not we're healthy.
[34:13] – Victoria asserts that overexercising can actually be detrimental to our health.
[35:22] – Victoria offers insight about how to be a fat ally.
[39:30] – We receive some actionable tips on how to move toward body acceptance.
[42:43] – Victoria details where we can find them online.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Victoria’s Website
Victoria’s Instagram Page
Fierce Fatty Podcast
Fiercy Fatty Podcast 084: “How to Be a Fat Ally”
The Fierce Fatty Body Love Road Map
Making the decision to eat intuitively is a huge first step, but it's far from being the only step. Intuitive eating takes work and sometimes even more than one attempt, and that's okay! Joining me today to discuss this is SociEATy member Joanne Preston. Joanne is so inspiring in so many ways, and she is here to share her story and her struggles with eating and how she overcame those struggles.
Eating intuitively is so drastically different from dieting and can therefore feel scary at first. That's exactly why, in fact, making the transition from dieting to intuitive eating takes time and work. Joanne's unhealthy relationship with food and body image stems all the way back to childhood (as is often the case for many of us). Her desire to diet and lose weight started off innocently but eventually spiraled out of control, and eventually, after realizing that she was tired of tracking what she was eating and skipping meals, she knew that something needed to change which is how and why she discovered intuitive eating.
Joanne walks us through her journey and the hoops that she had to jump through to get to where she is today, iterating how important that it is to do the work and put the effort in and to not give up just because it doesn't work at first. She and I also briefly touch upon how important that it is to remember that diet culture affects men as well, and, as per tradition, she provides a couple of actionable tips to listeners, describing the 24-hour rule and encouraging listeners to join The SociEATy and ask for help because trying to walk this path alone doesn't work.
I thank Joanne for coming on to the podcast and sharing her story. She is such an inspiration to fellow members of The SociEATy and to everyone listening, especially since her story is so relatable and is likely going to resonate with so many of you. I hope that you find this episode helpful, and remember that I absolutely love hearing from you, so screenshot this episode and let me know that you are listening! Feel free to also share the podcast with anyone whom you know might benefit from it, and I would love it if you would share with me what you took away from this episode and what was especially helpful! Be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:39] – Colleen reveals SociEATy member Joanne Preston to be this episode's guest.
[4:20] – Joanne walks us through what her journey has been like so far.
[7:43] – We learn about Joanne's history with Weight Watchers.
[10:24] – Joanne discloses why she decided to start her intuitive eating journey.
[14:12] – Joanne touches upon the fact that men are not talked about often in the intuitive eating space.
[17:00] – Joanne dives into what was going on in her mind when she first started eating intuitively.
[21:01] – Joanne discloses that she hired an intuitive eating dietitian which was not successful, resulting in her finding The SociEATy.
[26:26] – Joanne and Colleen discuss fear and how to overcome it.
[33:15] – Joanne offers insight on taking foods back from diet culture.
[36:42] – We discover what led to Joanne finally cementing her journey and getting over fear.
[40:40] – Joanne offers a couple of actionable tips.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Intuitive Eating
Equilibria - Website (Use the code nofoodrules to get 15% off!)
Reclaiming food freedom isn't easy work, and it takes time. Join me in this episode as I chat with Erin Bahadur, who makes the argument that reclaiming food freedom and intuitive eating is what she calls an inside job! Erin is the owner of one of my favorite Instagram accounts which I have been following for years, and I can't be enthused enough over how excited I am to have her on the podcast!
Erin is a mother of two, a mental health advocate, a recovering addict, and a certified personal trainer, and on top of all of that, she is someone who has found food freedom! Like so many of us, she began having issues with food and body image at a pretty young age – in middle school. She became obsessed about how she looked and how she could use food to try to control it. She ended up replacing one addiction with another, however, eventually turning to drugs and alcohol, and she is very candid about her story and her recovery process.
We also learn about how Erin now being a mother has affected her journey, and she and I discuss how important it is to be a model for your children and exemplify intuitive eating. We also discuss the intrusive and pervasive nature of diet culture and how it causes thoughts about dieting and looking a certain way – thoughts that don't really ever truly go away. (We just build suits of armor to combat them and rewire our brains!) She also, as is tradition on the podcast, closes by providing a few actionable tips on how to improve our relationship with food and body image, discussing social media and recommending a book that she finds helpful!
I am so grateful for Erin for taking a little bit of time away from her little ones to have this discussion with me, and I am also very thankful for her being so willing to be so open and candid with me! I hope that you take some helpful information away from this episode, and remember that I absolutely love hearing from you, so screenshot this episode and let me know that you are listening! Feel free to also share the podcast with anyone whom you know might benefit from it, and I would love it if you would share with me what you took away from this episode and what was especially helpful! Be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps
[1:15] – Colleen announces this episode's guest – Erin Bahadur.
[2:35] – Erin gives us a little bit of background information about herself and the history behind her Instagram account.
[6:32] – Colleen enthuses over what Erin shares on her Instagram page.
[9:00] – Erin touches upon her relationship with food and body image.
[12:46] – Colleen asserts that diet thoughts don't just go away but that we have to rewire our brains.
[17:24] – Erin reflects on how her relationship with food has changed since she became a mom.
[23:58] – Colleen reveals why she wanted to find food freedom.
[28:23] – We learn more about Erin's history with addiction as a coping mechanism.
[31:40] – Erin reveals why she named her blog and her Instagram page Erin's Inside Job.
[33:49] – Erin credits talking to people who had gone through similar situations as being what helped her the most.
[37:00] – We are treated to a few actionable tips to improve our relationship with food and body.
[39:48] – Erin reveals where she can be found online.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Erin's Instagram Page
Erin's Blog
Intuitive Eating
Dr. Joshua Wolrich - Food Isn't Medicine
Equilibria - Website (Use the code nofoodrules to get 15% off!)
If you hit play on this episode of the podcast, it could at least in part be because you saw the question asked in the title and want to know if your hormones do, in fact, need to be in balance. Well, spoiler alert – they do, and women's health dietitian Valerie Agyeman is here with me in this episode to discuss that! Valerie is the founder of Flourish Heights and helps women with wellness, focusing on nutrition, body literacy (a term that I just love), and hormones.
Like pretty much all of us, Valerie grew up inculcated with that pervasive and wild beast that is diet culture, causing a negative and toxic relationship with food and her body image. She enthuses over her desire to help people and her passion for women's health and dives into what drove her to start her practice. She also explains what hormones are and what it means for them to be unbalanced. Valerie offers incredibly invaluable advice and tips, including being sure to do your research and tune in to and listen to your body, following up with your doctor especially if something feels off, being sure to eat regularly (which she explains the importance of), and de-stressing because of the damage that stress can do to our overall health!
I am so thankful for Valerie's time, as she gave us such fantastic information and great actionable tips to start working on our hormones and making sure that they're not out of balance! Remember that I absolutely love hearing from you, so screenshot this episode and let me know that you are listening! Feel free to also share the podcast with anyone whom you know might benefit from it, and I would love it if you would share with me what you took away from this episode and what was especially helpful! Be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and also be sure to check out Valerie's podcast – The Flourish Heights Podcast!
Time Stamps
[2:09] – Colleen announces that this episode's guest is women's health dietitian Valerie Agyeman.
[3:24] – Valerie gives us some background information about herself and her journey.
[6:00] – Periods, as Valerie laments, is a subtopic of women's health that is frequently overlooked.
[10:13] – Valerie points out the connections between eating and hormones.
[13:27] – We learn what hormones are and what it means for them to be imbalanced.
[18:53] – Colleen asserts that hormonal imbalance is the new detox.
[21:16] – Valerie describes some of her favorite forms of gentle nutrition and offers advice on how to apply gentle nutrition to keep your hormones in harmony.
[25:56] – We learn about why it's important to keep up with meals and eat regularly.
[27:45] – We are privy to a few actionable tips regarding keeping hormones in check.
[30:50] – Valerie gives some insight regarding tracking periods.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Flourish Heights – Website
Flourish Heights – Instagram Page
Flourish Heights - Facebook Page
Flourish Heights - Twitter Page
The Flourish Heights Podcast
One of the common problems that people who have difficult relationships with food tend to have is restaurant anxiety. They don't tend to enjoy going out to eat, and that is something that has definitely drastically changed for me ever since finding food freedom! Many members of The SociEATy, in fact, identify one of the whys of their food freedom journey as being the desire to eat out at restaurants without guilt or anxiety.
Obsessing over food has so many components that make going out to eat hard to enjoy. For me, for example, I either didn't order what I actually wanted or I did but then would eat way past fullness and not too feel good. I would therefore find it hard to enjoy the time that I was spending with whomever else I was eating with, and I wasn't fully present. A lot of this is probably sounding familiar, right? Like I said, this is pretty common for people who suffer from disordered eating and/or are trying to stick to a diet.
You probably don't have to imagine that this is no fun, so why do we have to do it? Why do we have to deal with so much anxiety around going out to eat at a restaurant when that should really be a fun experience? Well, let me let you in on a little secret – we don't! It isn't necessary, you guys, and I am here in this episode to share some tips with you on how to conquer that anxiety, which, by the way, isn't going to magically disappear overnight after making the decision to find food freedom. (Remember, this journey does not have a set schedule attached to it, and there is no bumper sticker to earn at the end!)
I break the tips up into three categories: what to do before going out to eat (such as implementing mantras and affirmations and having people who will help hold you accountable), what to do during (like picking what you want without necessarily worrying about gentle nutrition, staying mindful, and relieving FOMO – or the fear of missing out), and what to do after (such as having a support system and journaling). It's really important to think about how you can implement these tools but to do so in a way that improves your relationship with food and your body!
I really hope that all of these tips were helpful to you, and remember that I love hearing from you, so screenshot this episode and let me know that you are listening! Feel free to also share the podcast with anyone whom you know might benefit from it, and I would love it if you would share with me what you took away from this episode and what was especially helpful! Be sure to subscribe so that you never miss an episode!
Time Stamps
[1:46] – We discover that conquering restaurant anxiety is the topic of this episode.
[3:33] – Colleen reveals why she used to hate going out to eat before she found food freedom.
[5:28] – Colleen talks about what we can do before we go out to eat to help relieve some of the restaurant anxiety, starting with not cutting back on food beforehand!
[7:49] – Before going out to eat, Colleen advises, don't obsess over the restaurant's menu.
[9:54] – Colleen encourages us that we don't need to try to earn our food!
[11:27] – Colleen walks us through a visualization procedure.
[14:03] – Colleen shifts the focus toward what to do while we are at the restaurant, telling us that we should order what we want to eat!
[19:11] – We are encouraged to be mindful while we eat at the restaurant.
[22:35] – Colleen's final tip to act upon when you're at the restaurant is to focus on the experience and the memories that you're creating.
[24:10] – We are advised to have a support system that can help us after an experience at a restaurant.
[25:19] – Colleen instructs us to, after eating out at a restaurant, reflect on the good memories that we made.
[25:53] – We don't need to burn off the food that we ate, Colleen asserts.
[28:04] – Colleen offers advice on what to do if we do eat past fullness.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Take the Quiz!
As we have discussed so many times on the podcast before, finding food freedom is such a rewarding journey, but it isn't necessarily an easy one, nor is it one that happens overnight. Social media sometimes glamorizes it, making it seem as if you're going to easily be able to transition into eating cookies without guilt the day after you make that decision, but that unfortunately just isn't the reality, and here to talk about the journey's challenges is fellow SociEATy member Maren Hunt! Maren is an engaged mama of two fur-babies, and she loves being active outdoors via hiking and running. She has such an inspirational and amazing story to share and is even on her way to becoming a body image coach!
Maren shares some of her history with us, revealing that she had an eating disorder since she was seventeen years old, nearly two decades ago. Having gotten to a point at which she felt like enough was enough, her therapist hooked her up with some resources such as the Love Your Bod Pod podcast, and it was from there that Maren ultimately discovered intuitive eating, a path that she has been walking for about seven months now!
We also hear Maren reflect pretty deeply on her eating disorder and what it was like for her, and she also touches upon how pervasive diet culture was for her and how it led to the good old binge-restrict cycle. She also, however, discusses how much better her life is now seven months into her journey – proving that even though this journey isn't always sunshine and rainbows, it is so, so worth it! We, after all, only get one life, so we might as well make the best of it and treat ourselves and our bodies right! Besides, as Maren reassures us, the obstacles are beatable, and she explains how she goes about getting through the not so great days.
Maren closes by providing us with fantastic advice and some actionable tips. She encourages us to walk this path at our own pace. Start with breaking the food rule that is easiest to break. It's also so important to have a dialogue with yourself rather than a monologue. Give yourself grace, and congratulate yourself for your small victories! She also tells us to reach out for help and to remember your why; remember how unhappy you were before you started your journey!
Struggling with the lows of this journey is something that literally everyone on this journey can understand, so this episode will surely be helpful to listeners! I am so grateful for Maren coming on to the podcast to share her journey and give some insight! As always, I love hearing from you, so screenshot this episode and let me know that you are listening to it! I would also love it if you would share with me what you took away from this episode and what was especially helpful! Reaching out means the world to both myself and our guests!
Time Stamps
[1:25] – We learn that today's guest is SociEATy member Maren Hunt, and we are provided with a little bit of background information about her.
[3:02] – Maren gives us more insight about her past relationship with food and how and why she found intuitive eating.
[5:34] – Colleen enthusiastically stresses the importance of having support.
[8:00] – Maren reflects upon her eating disorder and how she felt while she was struggling with it.
[9:48] – We learn what the restrict-binge cycle was like for Maren.
[13:25] – Maren discloses that binging was the biggest obstacle that she had to overcome.
[17:07] – We discover what life is like now for Maren seven months into her journey.
[20:29] – Maren walks us through the ups and downs of initially breaking her food rules.
[23:05] – Maren reveals her why to us – her biggest one being that she wants to help other women recover.
[30:40] – Colleen reiterates that the problem is not you or a lack of willpower and that having a support system can help you realize that.
[33:10] – We hear how Maren navigated through the problem of people in her life who were not supportive of her food freedom journey.
[39:14] – Maren reiterates that recovery is not linear and that everyone's timeline is different.
[45:23] – We are provided with a few actionable tips on how to get past the lows of this journey.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Maren’s Instagram Page
Love Your Bod Pod
Embodied Rebel Academy - Website
One common misconception about finding food freedom and eating intuitively is that it means that you just eat pizza and cupcakes all the time, but believe it or not, eating whatever you want and whenever you want will often eventually result in listening to your body, and your body will sometimes tell you that it wants veggies! Yes, you will crave veggies, and fellow SociEATy member Theresa Minestra joins me in this episode of the podcast to discuss that very topic!
Theresa is a married mother of two little girls who has been on her intuitive eating journey for approximately six months. She found herself on this journey after ten years of trying to diet. Her most recent attempt being with Weight Watchers, she found herself frustrated and hungry all the time which wasn't even worth it because she wasn't even losing any weight. Knowing that something needed to change, she ultimately discovered intuitive eating and committed to her path by getting rid of her Weight Watchers app and her Fitbit device.
As we have said countless times before on the podcast, finding food freedom does not happen overnight, and there is no gold star to be awarded at the end of a journey because there is no end. It is a process – a journey – that requires work and reflection, and Theresa walks us through the baby steps that she took making the transition from Weight Watchers to eating intuitively. She also shares her surprise at having realized that after starting to eat intuitively, her body didn't just want pizza and chips and ice cream all of the time; it was actually craving vegetables, as she found herself wanting salads and broccoli alongside her meals!
Theresa has balanced this journey so beautifully, especially only being six months into her journey. She is such an inspiration, and I love how she talks about things like enjoying a burger with her family so nonchalantly because that's exactly what intuitive eating is! She closes by offering a few actionable tips such as reading Health at Every Size and the Intuitive Eating book and taking the process slowly by starting with breaking a couple of food rules. She also stresses how important that it is to declutter your social media, removing or muting pages that can be emotionally triggering.
I think that this episode will be helpful to tons of listeners as Theresa offers a lot of inspirational insight and helpful information! As always, I love hearing from you, so screenshot this episode and let me know that you are listening to it! I would also love it if you would share with me what you took away from this episode and what was especially helpful for you! Reaching out to us means the world to both myself and the guests!
Time Stamps
[1:41] – Colleen announces SociEATy member Theresa Minestra as this episode's guest and gives us some brief background information about her.
[2:47] – Theresa goes into further detail about her background regarding her history with diets and how she found food freedom.
[4:27] – Theresa reveals how difficult the transition was between Weight Watchers and intuitive eating.
[6:20] – Theresa walks us through what the first six months of her food freedom journey have been like.
[7:41] – We learn how Theresa went about breaking her first food rule – eating breakfast.
[9:53] – Theresa reflects on how she realized that she was craving vegetables after she started eating intuitively.
[12:07] – We discover when Theresa started adding gentle nutrition into her intuitive eating journey.
[14:36] – Theresa reveals whether or not she struggled with finding a balance between adding veggies to her plate but not doing so with a diet mindset.
[18:59] – Theresa and Colleen discuss hunger cues and fullness cues.
[25:10] – We learn about Theresa's recent birthday and how it was different now since finding food freedom.
[30:34] – Theresa offers us a few actionable tips upon which we can act today, recommending, for example, the books Health at Every Size and the Intuitive Eating book.
[34:54] – Theresa emphasizes the importance of cleaning up our social media pages.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Linda Bacon - Health at Every Size (The Surprising Truth About Your Weight)
Intuitive Eating
The Intuitive Eating Workbook
We can probably all relate to the struggle of shopping for clothes, and with fellow SociEATy member Tina Beauvais being a clothing designer, I felt that I absolutely needed to bring her on the podcast for a conversation! Tina had been dealing with dieting and body image issues since she was about ten years old but discovered intuitive eating about six months ago, and her story is such an inspirational one not only because of her food freedom journey but also because of her journey as a clothing designer. Her career as a clothing designer with her company Embraced in Comfort ultimately began because of a suit that she designed for her daughter who has scoliosis. She walks us through both journeys and shares how her career has evolved as well as the challenge of deciding upon who her target market is and how she goes about her base design.
Tina and I also reflect on society's standards of weight and how those standards go into how clothing is manufactured and sold in stores. Tina offers some invaluable advice and actionable tips upon which you can act today – including the importance of remembering that confidence is your most important accessory, far more important than anything that you could buy. She also stresses the fact that you are going to look good in what fits you, regardless of how big or small that it is. We need to work toward removing the stigma of numbers because it's all arbitrary, something of which Tina gives so many examples!
This episode is jam-packed with helpful information, and I think that everyone listening to this will come away feeling so much better about this topic. If something doesn't fit you, that does not mean that something is wrong with you! Remember – the numbers are arbitrary! As always, I love hearing from you, so screenshot this gem of an episode and let me know that you have listened to it! I would also love it if you would share with me what you took away from this episode of the podcast and what was particularly helpful for you! Reaching out to us means the world to both myself and the guests!
Time Stamps
[1:52] – We learn that SociEATy member Tina joins Colleen in this episode and how this conversation came to be.
[2:58] – Tina shares her food freedom journey with us.
[4:37] – Tina talks about a couple of major wins that she has enjoyed since starting her food freedom journey.
[7:35] – Tina walks us through how and why she went into clothing design and started her company.
[9:51] – We learn how Tina's business has evolved over time.
[12:02] – Tina describes her process of designing clothes, revealing that it's usually more complicated than people realize.
[15:03] – We discover that the ASTM standards are usually arbitrary and not based on actual data.
[18:27] – Tina discloses that she bases her sizes on measurements.
[21:19] – Tina expounds upon how clothing stores usually manufacture their sizes.
[25:12] – We are provided with some advice from Tina about separating our emotions from the size of a piece of clothing.
[30:31] – We learn that the quality of fabric affects how a piece of clothing fits and about a strategy that Tina uses to test said quality.
[36:26] – Tina offers a few actionable steps that we can act upon today.
[39:47] – We discover where online we can find Tina.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Diet Starts Tomorrow Podcast
Embraced in Comfort - Website
Join me as I welcome fellow member of The SociEATy Lisa Brown to the podcast! Lisa is a lovely person in general – a mom (of an awesome teenage boy, a cat, and a dog), a self-proclaimed at-home technician extraordinaire (otherwise known as a stay-at-home mom), a bookworm, an athlete, and, of course, an incredibly dedicated member of The SociEATy! Her journey toward intuitive eating and food freedom started a few years ago in 2017, but it didn't initially stick, and she didn't start doing most of the real work until pretty recently.
Lisa explains why she began her journey toward food freedom and what obstacles she has faced along the way. When she first made the decision to change her lifestyle and become healthier a little more than a decade ago, her intentions were good, but you know what they say about good intentions, right? Well, as she shares with us, her good intentions started to become less and less about health and more and more about her body appearance, and that became a bit of an obsession. That was when she started to lean toward intuitive eating back in 2017.
We hear Lisa share stories about her son and how one of the reasons why she chose intuitive eating as her path was because of how she started to observe diet culture having an impact on him. She also talks at length about her history with alcohol and how there is a connection between ditching diet culture and ditching alcohol. Ditching diet culture, she argues, has a lot of parallels with becoming sober, and she talks about how both journeys have led to her trying to remove herself from exposure to triggering subliminal messages.
Lisa also touches upon what it's like being an intuitive eater while also being athletic. She explains that it is challenging and that she is still working toward finding the right balance because of all of the messages that are spread about how being a successful athlete means having abs even though the reality, as Lisa asserts, is that athletes come in all shapes and sizes.
Lisa closes by sharing a few actionable tips that you can act upon today. Lisa is such an inspiration because it hasn't even been three months since she started putting in the hard work on this journey. Despite that, however, she has already made so much progress, and I hope that you will enjoy listening to our chat! This was such a helpful conversation and was so much fun! As always, I love hearing from you, so screenshot the episode and let me know that you have listened to it! I would also love it if you would share with me what you took away from this episode of the podcast and what was particularly helpful for you!
Time Stamps
[1:47] – Colleen announces SociEATy member Lisa Brown as this episode's guest.
[3:20] – Lisa enthusiastically shares a little bit of background information about herself such as why she made the decision to change her lifestyle.
[6:03] – Lisa talks about her son and how some boys also struggle with issues of body image.
[10:50] – We learn what work needs to go into finding food freedom.
[14:36] – Lisa addresses the relationship between her past drinking and her past obsession with food.
[18:58] – Lisa reveals what factors helped intuitive eating finally stick for her.
[23:02] – We learn more about Lisa's relationship between drinking alcohol and food obsession.
[29:18] – Colleen and Lisa have a conversation about how having an addictive personality plays a role.
[36:07] – Lisa shares whether or not she has found a balance between athleticism and food freedom.
[39:40] – Lisa touches upon the most challenging aspect of being an intuitive eater and also being athletic.
[43:22] – We are provided with a few actionable tips: (1) Do the hard work, (2) be kind to yourself, and (3) address and be honest with yourself about your food rules.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy - Become a Member
The SociEATy's Instagram Page
Colleen's Instagram Page
Up to this point, we have talked plenty about how you can become an intuitive eater and find food freedom, but we haven't talked much about how to instill food freedom in the lives of your little ones. How do we raise intuitive eaters? Well, I am joined today by registered dietitian and nutritionist Kacie Barnes to answer that very question!
Kacie is a mom of two which, as she shares, is a big reason why she does what she does. It's gratifying to her knowing that she can make someone's parenting journey easier because she knows how difficult that journey can be.
It's so crucial that, as parents, we find a good balance between raising intuitive eaters while also ensuring that our kids are getting proper nutrition. Kacie talks about how she approaches her own children and goes about talking to them about nutrition. She stresses age appropriateness and how that plays a part, and she also emphasizes how important that it is to teach food neutrality and not be judgmental about how much we see our kids eat. We should, after all, allow them their own learning experiences.
Kacie and I also touch upon emotional eating and whether or not kids ever deal with it (here's a hint – they do!), and she gives insight and opinions on whether or not it's a good idea to sneak vegetables into our kids' meals. We enthuse over the endless possibilities of making vegetables fun and food in general fun and share our opinions on whether or not food should ever be used as extrinsic motivation. Kacie also addresses some frequently asked questions about kids and intuitive eating and provides a couple of actionable tips regarding how you can instill food freedom within your children's lives today!
Kacie offers so much great information in this episode! In fact, whenever anyone asks me about kids' nutrition, I always and will always point them to Kacie because she is such a wealth of information on the topic! I hope that you will enjoy listening to our conversation, and as always, I love hearing from you, so screenshot the episode and let me know that you have listened to it! I would also love it if you would share with me what you took away from this episode and what was especially helpful for you!
Time Stamps
[1:21] – Colleen introduces us to the topic and the guest of this episode – how to raise intuitive eaters with registered dietitian and nutritionist Kacie Barnes.
[2:28] – We learn a little bit of background information on Kacie such as why she chose this as her career.
[6:37] – Kacie explains how what she does ties into the space of food freedom.
[9:58] – Colleen reflects on how educating our children about intuitive eating starts with parents and modeling the right kind of behavior.
[12:47] – Kacie elaborates on how she helps her children understand what they're feeling.
[17:56] – Kacie talks about how she balances raising intuitive eaters while also ensuring that her children are getting proper nutrition.
[22:45] – Colleen discusses structure and how it isn't always a bad thing because it can strengthen hunger cues.
[24:56] – Kacie exemplifies what she would do in the event that her child is a very picky eater.
[28:34] – Colleen and Kacie discuss emotional eating amongst kids.
[32:22] – Kacie provides her takes on sneaking veggies into children's meals and withholding dessert until they eat their vegetables.
[37:29] – Colleen and Kacie share stories that reveal why learning experiences are important.
[45:04] – Kacie shares insight on whether or not giving food as rewards is acceptable.
[48:10] – We receive two actionable tips that can be acted upon today in order to help our kids become intuitive eaters.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
The SociEATy - Become a Member
Kacie's Instagram Page
Kacie's Website
Join me as Catie Gregg and I share a total of ten tips for you if you're just getting started with intuitive eating! Each of us list off and describe five things that we wish we would have known before we started eating intuitively, five nuggets of knowledge that would have made our journeys considerably easier, and we hope that by sharing these ten tips with you, we can help make your journey a little bit easier!
If you have been listening to the podcast regularly, then you will probably remember Catie from having been a guest way back in episode 2 in which she and I discussed how to stop binge eating. Catie is heavily involved in The SociEATy and is an inspiration to many of us as a peer mentor, proving that it is possible to make peace with food. It's just a long and sometimes difficult journey, but you don't have to be alone on that journey!
Knowing that you're not alone is, after all, one of the main reasons why I started The SociEATy. I myself felt so alone before starting this journey and at the very beginning of it, believing that no one else could possibly understand my struggles with food. What I didn't realize is that there is a whole world – a big, diverse world – of people out there who understand it all too well. That is, like I said, partly what The SociEATy is for!
Catie also goes into some important topics with me such as defining the difference between your actual body and your body image, and she also offers some fantastic advice as she details her five tips, encouraging us, for example, to not react automatically to a certain way that we're feeling (such as an impulse to go back on a diet) but to rather sit with it and see how you feel in a day or two. We even learn what Catie's favorite Girl Scout Cookie is!
I had such a blast having Catie back on the podcast, and I hope that you will enjoy and take some good insight away from our chat. As always, I love hearing from you, so screenshot the episode and let me know that you have listened to it! I would also love it if you would share with me which tip(s) was especially helpful for you!
Time Stamps
[0:57] – Colleen introduces this episode's guest and topic – Catie Gregg and what each of them wishes they knew before they started the eating intuitively journey.
[3:27] – Colleen explains that the first thing that she wishes she would have known is that the first step should be to get your body to a place of nourishment.
[7:35] – Catie provides some feedback and explains her own process of initially breaking food rules.
[14:28] – Catie stresses the importance of progress over perfection, and Colleen emphasizes that we should document our progress.
[15:55] – Catie wishes that she would have known how essential that it is to walk this journey slowly.
[22:58] – Catie argues that you might break food rules unconsciously.
[23:58] – We learn that Colleen wishes that she hadn't felt alone in her struggle.
[28:44] – Catie shifts the conversation toward body image, stressing that she takes care of her body even though she isn't always happy with it.
[33:05] – Catie provides us with a personal example of her body image ebbing and flowing.
[34:23] – Colleen wishes that she had known that she didn't have to be alone on her journey, and she details what she means by that.
[37:37] – We discover that Catie wishes that she'd have realized how difficult this journey is and how much effort is actually involved.
[41:50] – Colleen shares that she wished that she would have known that structure within the process can sometimes be helpful.
[45:58] – We are provided with summarizing recaps of both lists.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
The SociEATy - Become a Member
The SociEATy Podcast - “How to Stop Binge Eating”
Catie's Instagram PageIntuitive Eating
The Intuitive Eating Workbook
Caroline Dooner - The Fck It Diet: Eating Should Be Easy*
5 Day Find Your Set Point Weight Challenge
In the third and final part of this little series of podcast episodes that I have been delivering to you about the three things that tend to happen when you journey toward finding your set point weight (weight gain, weight maintenance, and weight loss), SociEATy members Lisa Wagman and Vanessa Blais join me in two separate conversations to talk about weight loss during intuitive eating.
You may actually remember Lisa having been on the podcast before, as this is actually the second time that she has joined me to talk about her journey. She was previously on the podcast to discuss what it's like to eat intuitively as a pregnant plus sized woman. In this episode of The SociEATy Podcast, Lisa talks specifically about her weight loss and how she has navigated her feelings throughout the process, especially in response to people commenting on and asking questions about her perceived weight loss.
We discuss the importance of building up a suit of armor and working to rewire our brains to combat diet culture, and Lisa also offers some valuable advice. She encourages anyone who may be losing weight during the intuitive eating process to remember that they aren't doing anything wrong but aren't necessarily doing anything right either. The goal of eating intuitively is not to lose weight, and the process is so individualized for each and every person who decides to go through with it. She also advises against seeing a set point weight as a specific number, instead suggesting that it's more about finding a lifestyle and a state of mind than it is about finding a specific number.
Vanessa also shares with us her own story of weight loss during finding her set point weight and finding food freedom. Vanessa, as she describes herself, was involved heavily in disordered eating until she realized that the way that she was living was not sustainable, especially during the pandemic, and that led to her finding food freedom in the form of intuitive eating! She and I definitely get into some really deep topics such as disordered eating, taking focus off yourself, how speaking about your happiness can be taboo in society, the importance of giving yourself unconditional love, and her interesting take that we shouldn't reject diet culture because trying to reject something only makes it bigger.
I am so grateful to both Lisa and Vanessa for joining me on the podcast and hope that you will enjoy listening to our chats! Be sure to reach out to me with screenshots of this episod, stories of your own experiences, what on the podcast especially resonated with you, etc.! I am always so happy to hear from you! If you haven't already, also be sure to to sign up for the free (yes, free!) five-day find your set point weight challenge from June 6, 2021 to June 10, 2021, a totally free challenge that I will be hosting! Reach out to me to let me know that you have signed up!
Time Stamps
[3:04] – Colleen introduces the topic of this episode – weight loss during finding your set point weight. She also introduces this episode's guests, Lisa and Vanessa.
[5:50] – Lisa gives us an update on her pregnancy that she discussed in her last episode of the podcast.
[7:06] – Lisa discusses a situation in which someone had commented on her weight loss and how that made her feel.
[11:50] – Colleen reflects on the possibility that people tend to equate weight with happiness.
[17:00] – Lisa offers advice to anyone who might be experiencing weight loss during their intuitive eating journey.
[21:08] – We are provided with some actionable tips from Lisa on how to find our set point weights.
[28:57] – Vanessa describes what her mindset was when she began this journey and what it was like having to relinquish control.
[32:55] – Vanessa discusses how she found peace and happiness in taking the focus off herself and helping other people.
[38:42] – Vanessa elaborates upon her thoughts when she first started to realize that she was losing weight.
[42:45] – We learn what resources helped Vanessa find her set point weight and get to where she is now.
[44:50] – Vanessa offers a tip that anyone who is on a similar journey can put into action – emphasizing the importance of not rejecting any part of yourself, including past parts, and not rejecting diet culture.
[49:53] - Colleen reminds us to sign up for the five-day find your set point weight challenge.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
5 Day Find Your Set Point Weight Challenge
The SociEATy Podcast - “Intuitive Eating as a Plus Sized & Pregnant Woman”
In light of the upcoming five-day find your set point weight challenge that I will be hosting from June 6, 2021 to June 10, 2021 (which is totally free of charge!), I have been discussing set point weight on the podcast and am bringing to you a series of three chats with different members of The SociEATy who have experienced the three usual things that happen when we journey toward finding our set point weight – losing weight, maintaining weight, and gaining weight. In the last episode, Megan Olson shared her story of gaining weight with us, and Lily Tanner is now here to discuss how she maintained her weight.
I have known Lily for two years, and she is at around the same weight as she was when she started her food freedom journey. She addresses her initial disappointment and frustration that intuitive eating didn't lead to a lot of weight loss but how she eventually found happiness and confidence in herself regardless, and she also discusses some of the mistakes that she made during her journey.
Lily and I discuss how important it is to remember that this journey is scary but that there is support and a sense of community there for you. This journey is a leap of faith, and it is not linear! We also talk about weight distribution and how your body's appearance might change even if your weight stays exactly the same because your body will distribute your weight to different locations as you get older.
In closing, Lily is kind enough to share a few actionable tips for anyone who is interested in finding their set point weight. She encourages us to allow our bodies to do their thing. She also enthusiastically shares how much she loves mantras and affirmations and shares a couple of her own mantras that have worked for her.
I hope that you enjoy listening to my chat with Lily and also hope that you will tune in to the next episode as well which will address weight loss. Be sure to reach out to me with screenshots of this episode and with stories of your own experiences, as I am always so happy to hear from you! I, again, also strongly encourage you to sign up for the free five-day find your set point weight challenge from June 6, 2021 to June 10, 2021! Reach out to me to let me know that you have signed up!
Time Stamps
[3:08] – Colleen introduces the topic of this episode – weight maintenance during intuitive eating – and also introduces this episode's guest – Lily Tanner.
[7:50] – Lily gives us a little bit of background information about herself, such as how she was diagnosed with an eating disorder and was obsessed with what she ate, which led her to discovering Colleen on Instagram.
[10:46] – Lily describes what the last two years of her life have been like on her food freedom journey.
[15:18] – Lily reveals that she was initially terrified and was convinced that she was going to go back to her previous weight.
[19:40] – Colleen enthuses over the importance of support and sense of community on this journey.
[20:28] – We discover how Lily felt when she realized what her set point weight is and how she had an emotional meltdown because of it.
[22:26] – Lily and Colleen discuss weight distribution.
[27:23] – We learn how Lily determined that she had found her set point weight.
[30:21] – Lily provides us with a couple of actionable tips on how to find our set point weights.
[34:15] – Colleen reminds us to sign up for the five-day find your set point weight challenge.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
5 Day Find Your Set Point Weight Challenge
Those of you who tuned in last time will remember me discussing what your set point weight is, how to identify whether or not you're at your set point weight, and how to discover what your set point weight is. You will also recall my having said that three things tend to happen when you journey toward finding your set point weight, that you will (1) lose weight, (2) maintain weight, and/or (3) gain weight, and fellow SociEATy member Megan Olson joins me in this episode to discuss the weight gain aspect of it.
If you have been listening regularly, then you will likely remember Megan from episode 8 of the podcast when she joined me to talk about the tendency that so many of us have to compare ourselves to others and to our past selves. An intuitive eater for nearly four years, she is now here to talk about how she has found her set point weight, a process which led to weight gain.
Remember that allowing yourself only a certain amount of weight that you are willing to gain can hinder the process, a mistake that Megan initially (but understandably, thanks to the pervasiveness of diet culture!) made. This was in part because of Megan's fear that the weight gain wouldn't stop and that she would just continue to gain weight forever, but, as Megan herself assures us, it does eventually stop. You are not going to gain weight forever.
Megan is also gracious enough to provide us with some tips about finding your set point weight. She encourages us to try to go into it with the mindset of just breaking food rules one by one and asking yourself why you want food freedom. She uses an example from her own experience to stress how important that it is to let the journey happen on its own rather than setting and obsessing over a pinpointed number. She also advises against weighing yourself, and I wholeheartedly agree! As I have said before, get rid of your scale! Smash it if you have to! It's so empowering!
I am so grateful that Megan joined me again on the podcast, and I hope that you will enjoy listening to our chat and also hope that you will tune in to the next episode as well which will address weight maintenance. Be sure to reach out to me with screenshots of this episode and with stories of your own experiences, as I am always so happy to hear from you! If you haven't already, also be sure to to sign up for the free (yes, free!) five-day find your set point weight challenge from June 6, 2021 to June 10, 2021, a totally free challenge that I will be hosting! Reach out to me to let me know that you have signed up!
Time Stamps
[3:00] – Colleen introduces the topic of this episode – weight gain during the intuitive eating journey – as well as the guest of this episode – Megan Olson.
[7:35] – Megan tells us a little bit about herself and her intuitive eating story.
[10:15] – We discover what Megan was thinking when she initially went into the process of finding her set point weight and knowing that she needed to gain weight.
[14:02] – Megan describes what the honeymoon phase of her intuitive eating journey was like.
[17:29] – Megan addresses the fear that she experienced of gaining weight forever and what helped her combat that fear, and Colleen discusses the importance of not comparing ourselves to our past selves.
[23:07] – Megan describes when she stopped being afraid of weight gain.
[24:25] – Megan explains that the move toward no longer being afraid of weight gain was both sudden and something that she noticed later on.
[26:51] – We receive some general tips from Megan about finding our set point weight.
[27:55] – Megan details what her journey was like and whether or not it was linear.
[29:32] – Megan reveals that she feels that her weight has stabilized over the last few years of eating intuitively.
[30:40] – Megan provides us with a few more actionable tips.
[33:49] – Colleen reminds us to sign up for the five-day find your set point weight challenge.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
5 Day Find Your Set Point Weight Challenge
The SociEATy Podcast - “Seriously, Stop Comparing Yourself!”
Are you ready to stop micromanaging your weight? Are you ready to get off the dieting merry-go-round which, let's be honest, is not as enjoyable as the ones that we rode on when we were kids? Are you ready to finally learn how to listen to your body and become an intuitive eater?
If you are nodding your head yes to these questions, I am hosting a free (yes, you read that right – free!) five-day find your set point weight challenge from June 6, 2021 to June 10, 2021, a totally free challenge hosted by The SociEATy. This five-day challenge which is open to the public will guide you through five days of exercises (and no, that won't include jumping jacks, I promise!), giving you tips to implement so that you can find your set point weight!
Now you might be wondering, what even is a set point weight? Well, your set point weight is the weight at which your body wants to be, where it functions optimally and feels its best. Weight loss, weight maintenance, and weight gain all usually happen when we work toward finding our set point weights, so it's not a weight loss challenge! It is a challenge to find food freedom and body freedom so that you can finally become an intuitive eater! Be sure to sign up for the program which, again, is totally free! You can't beat that price, right?
As I said, three things tend to happen when we try to find our set point weight – we lose weight, we maintain weight, and/or we gain weight, and three separate interviews with fellow members of The SociEATy who have experienced all three are coming next week. As an introduction in the meantime, though, I share with you how to learn what your set point weight is and how to use that knowledge to move toward intuitive eating. Your set point weight is not a static number. It's more of a range, and not even that range is going to be exactly the same throughout the course of our lives. Factors that are out of our control such as our age, for example, are going to cause our set point ranges to change. The bad news is that it can be very difficult to determine what your set point weight is, but the good news is that there are some questions that you can ask yourself to determine whether or not you are there.
One last time, I strongly encourage you to sign up for the totally free five-day challenge (which, again, is not a weight loss challenge)! Please reach out to me with screenshots of you listening to the podcast and to let me know that you have signed up for the challenge! I would love to hear from you!
Time Stamps
[0:02] – We learn about the upcoming set point weight challenge which Colleen will be hosting in June.
[3:06] – Colleen introduces the topic of this episode – set point weight.
[7:02] – Colleen defines the term set point weight.
[9:40] – We learn what kinds of factors tend to influence set point weight such as genetics, environment, and hormones.
[16:15] – Colleen stresses the importance of learning to listen to and honor our bodies.
[19:13] – Colleen explains why and how our set point range changes.
[22:59] – We learn how to discover whether or not we're at our set point weight.
[28:02] – Colleen offers some tips on how to move toward finding our set point weight – (1) to stop restricting food, (2) to ditch the scale, (3) to become attuned with your body, and (4) to practice self-care.
[33:14] – Colleen explains the important difference between fullness and satisfaction.
[36:30] – Colleen prompts us to ask ourselves a few questions to determine whether or not we're at our set point weight.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
5 Day Find Your Set Point Weight Challenge
Linda Bacon - Health at Every Size (The Surprising Truth About Your Weight)
Linda Bacon - Body Respect: What Conventional Health Books Get Wrong, Leave Out, and Just Plain Fail to Understand About Weight
Colleen Christensen - “Can Really You Be Healthy at Every Size? (HAES Explained!)”
Colleen Chistensen - “How to Identify & Break Food Rules”
The SociEATy Podcast - “What even IS a food rule?!”
We have talked a lot on this podcast about intuitive eating, but something that not everyone realizes is that intuitive eating often also involves intuitive exercise. Fellow member of The SociEATy Julia Townsend joins me in this episode of The SociEATy Podcast to discuss how she healed her unhealthy relationship with exercise and found herself exercising intuitively. Julia is currently a stay-at-home mother of three young boys and a soon to be registered yoga instructor. She is incredibly ambitious and inspirational, so I am so happy to have discussed her story with her on the podcast!
Julia worried during her pregnancies that she was eating too much (now having to eat for more than just herself) and also worried about having gained a little bit of weight after her pregnancies. She exercised especially during her third pregnancy doing more high intensity exercise like running and boot camp style exercising for six days a week, a relationship with exercise that she describes as obsessive. She shared her frustration with her therapist who recommended that she reach out to a dietitian. She came across me and The SociEATy on social media, and, well, the rest is history!
Julia advises us on what to do if we find ourselves confused and struggling to find the balance between feeling like we should exercise but not wanting to. It all comes back to exercising intuitively and trusting your body because your body knows what it wants and what it needs. It also comes back to identifying your why. What is your why for exercising? If you hypothetically knew that there was absolutely no chance whatsoever that the movement would tone your body and/or help you lose weight and you therefore didn't want to do it for that reason, then it probably isn't joyful movement, meaning that you should find movement that you do enjoy!
We also get some actionable tips that we can put into effect today. Julia, for example, recommends journaling (which you know I love!) and putting the thoughts that we jot down in our journals into action. As I said, I am so thrilled that I got to talk about this important topic with Julia and am happy that I get to share it with all of you! As always, please be sure to screenshot this episode and tag me! You can also share your stories, tips, and ideas, as I would so love to hear from you!
Time Stamps
[1:49] – Colleen introduces listeners to the guest featured in this episode – fellow SociEATy member Julia Townsend – and gives a little background info about her.
[2:39] – Julia shares more information about herself with us, informing us that she used to be a dancer and how her struggle with exercise began.
[4:58] – Julia describes her experience being pregnant and what her relationship with exercise was like during those time periods.
[8:49] – Colleen touches upon the topic of women being pregnant in larger bodies, mentioning a previous episode of the podcast (episode 11) in which she interviewed such a person.
[9:40] – We learn about where Julia's relationship with exercise was after her third pregnancy compared to where it is now.
[15:51] – Julia describes what steps that she took to heal her unhealthy relationship with exercise, such as working with a dietitian and joining The SociEATy.
[18:20] – Colleen stresses the importance of taking a break from exercise if you're struggling with an obsession with it.
[21:46] – Julia advises us on how to balance knowing that you need to exercise and when to take a break from it.
[25:55] – Colleen provides an example from her own life of how her relationship with exercise changed, recommending a rebounder trampoline.
[27:29] – Julia provides advice on what to do if we feel like we hate exercise and don't want to do it at all, and she and Colleen discuss the importance of redefining what we see as exercise.
[35:51] – Julia shares some actionable tips that we can put into effect today such as journaling.
[37:21] – We learn what we can do if we find it difficult to fit exercise into our busy schedules.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Dianne Bondy Yoga - YouTube Channel
I am so, so thrilled to be sharing my conversation with Amanda Sauceda with you! Amanda is a gut health specialist who, as she shares with us, wanted to be a dietitian since she was in high school for one reason and one reason only – she loves food, but mindfulness about her gut health didn't come until much later when she realized that she and some of her family members seemed to have some issues with indigestion. Her first step was to explore intuitive eating because when it comes to gut health, there are a lot of food rules, and we don't want food rules!
Amanda is here in this episode of The SociEATy Podcast to discuss being mindful of your gut health! She talks about honoring your gut feelings and addresses the difference between not eating a food because it doesn't agree with your body and not eating a food because of a food rule. (Again, we definitely don't want food rules when we're eating intuitively!)
Although Amanda teaches clients how to be mindful of gut health, she also stresses the fact that, contrary to what social media will often tell you, indigestion is not always a bad thing. It is actually often a sign of a well functioning digestive system, not an unhealthy one. She advises that only when problems are persistent and painful should there be a cause for concern. She also advises keeping a journal to address how food is making you feel to establish a baseline regarding how your body is working and to journal what you ate (but to only document what you see, not specific measurements or weights), when you ate, and how you felt before you ate. I love this piece of advice because if you've been listening to the podcast regularly, you know how much I love journaling! After all, thoughts lead to emotions which lead to actions!
Amanda, in closing, offers some actionable tips – to look at the areas of your gut (hunger, variety, and building trust with your gut). To build trust with your gut, she suggests grounding yourself and connecting to nature, getting good quality sleep, and physically moving your body in a way that you enjoy, such as dancing. Be sure to hit Amanda up at her Instagram page and/or at her website, and as always, please be sure to screenshot this episode and tag me! You can also share your stories, tips, and ideas, as I would so love to hear from you!
Time Stamps
[1:47] – Colleen reveals this episode's topic – all things concerning gut health. She also introduces the guest of this episode, her friend Amanda Sauceda who is a gut health specialist.
[3:05] – Amanda talks about who she is and why/how she got involved in dietary work.
[6:44] – Amanda explains the relationship between gut health and food freedom, stressing that there is no such thing as a perfect gut or perfect digestion.
[10:41] – Amanda offers advice on how to proceed if your digestive process feels different when you start breaking food rules.
[16:01] – Amanda walks us through what a food and mood journal entry might look like.
[20:53] – Amanda and Colleen discuss how stress has a major impact on gut health and how stress is often the sneakiest cause.
[23:28] – We discover the difference between a food allergy and a food intolerance.
[27:00] – Amanda addresses the difference between an intolerance and your gut adjusting to a new food being introduced after breaking food rules.
[29:20] – Amanda reflects on tests used to identify food intolerances, asserting that they usually are not helpful.
[32:00] – Amanda advises us on what the first step should be – keeping a journal.
[34:34] – We receive advice from Amanda regarding how to implement an elimination diet, and she stresses how important that it is to work with a dietician and not try to do it on your own.
[39:20] – Amanda offers some actionable tips that anyone who wants to start improving their gut health can put into effect today.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Amanda’s Instagram Page
Amanda's Website
As I often say, the journey toward finding food freedom and eating intuitively is not a process that happens overnight. Because of how pervasive diet culture is, it takes time, and there are, in fact, five stages of it!
Join me as I discuss those five stages with fellow member of The SociEATy, Bailee Denicola. We lay out the road map toward intuitive eating for you, and she details each stage and how she personally implemented each stage. Beginning her journey in January of 2020, Bailee had previously been counting macros and was restricting food because of a medication that she had been taking that was causing her to gain weight. She became obsessed with food and with weighing herself (weighing herself in the morning, at night, after exercising, and so forth) until her coach suggested intuitive eating to her.
Although Bailee was interested in the idea of intuitive eating, she struggled at first, and she wasn't immediately successful, but remember what I said – this is not an overnight process! Bailee was also trying to walk this path all on her own, and that can be very difficult to do. Support is so, so important, which is why I started The SociEATy in the first place. Fast-forward to more than a year later, and not only has Bailee found food freedom, she also hasn't stepped on a scale since June or so of 2020!
In the first stage of this process – ditching diet culture – Bailee got rid of social media accounts that promoted diet culture and also destroyed her scale. (That's right – she actually took a hammer to it and smashed that little demon!) She put the second stage – making peace with food – into effect by making a list of her food rules and slowly breaking them one by one, starting with the easiest. For the third stage – finding body acceptance and joyful movement – Bailee linked her body more to what it was capable of doing as opposed to what it looked like. Stage four of this process involves applying gentle nutrition, and Bailee didn't try to do this all at once but rather started with one meal a day (which is so important, guys). The fifth and final stage – cultivating food freedom for life and keeping food rules at bay (which is not easy to do) – has, for Bailee, involved carrying over the lessons that she has learned from the first four stages and implementing those lessons every day.
Bailee's story is so inspirational because it's such a model example of how to implement these five stages to achieve food freedom and intuitive eating, and she is also a great example of someone who struggled at first but eventually succeeded. She offers us a few actionable tips that you can put into effect today, reiterating the importance of detoxing your social media accounts, recommending that you read the Intuitive Eating book, and advising that you break just one food rule. As always, please be sure to screenshot this episode and tag me, and please do reach out to me to share your stories, tips, and ideas! I would so love to hear from you!
Time Stamps
[1:46] – Colleen introduces this episode's guest, fellow SociEATy member Bailee Denicola, as well as this episode's topic, the five stages of finding food freedom.
[3:11] – Bailee shares a little bit of her story with us, such as when and why she began her intuitive eating journey.
[7:56] – Colleen gives a brief overview of the five stages – ditching diet culture, making peace with food, finding body acceptance and joyful movement, gentle nutrition, and cultivating food freedom for life.
[8:44] – Bailee details how she put the first stage into effect, such as how she went through social media and got rid of accounts that promoted diet culture.
[11:06] – Bailee provides some insight into what it was like to stop weighing food and weighing herself, revealing that she actually smashed her scale with a hammer.
[13:27] – We learn how Bailee put the second stage – making peace with food – into effect.
[16:50] – Bailee narrates her experience adding foods back into her life after she stopped restricting foods, explaining that she found that she had to do it slowly so that it wasn't overwhelming.
[23:11] – Bailee delineates how she went through the third stage – finding body acceptance and joyful movement, such as how she reminded herself what her body was capable of doing.
[31:15] – Bailee and Colleen discuss the importance of diversifying the types of social media accounts that you follow.
[33:40] – Bailee details how she put step four into effect – applying gentle nutrition without it becoming a diet.
[38:46] – Colleen shares with us how she varies her meal options and experiments with flexibility.
[40:40] – We discover how Bailee maintains the fifth stage – cultivating overall wellness and keeping food rules at bay.
[45:08] – Bailee offers a few actionable tips that we can act upon today – (1) detoxing your social media, (2) reading the Intuitive Eating book, and (3) breaking a food rule.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Intuitive Eating
You've probably heard someone tell you before that you should just eat when you're hungry and stop eating when you're full, but even for an intuitive eater, that might actually be bad advice. That's because there isn't just one type of hunger. There aren't even two types or even three types. There are actually four different types of hunger. That's right – four! There is biological hunger, taste hunger, practical hunger, and emotional hunger.
Intuitive eating and food freedom actually involves a lot more than just eating when you feel hungry and stopping when you feel full. As I have talked about before on the podcast and as I teach in The SociEATy, intuitive eating is actually a marriage of your inner knowledge and your outer knowledge, and that marriage is going to look different for each and every person.
Because of diet culture, our biological hunger (the first type of hunger) cues can sometimes shut off because of our going such a long time not listening to them. Stress and difficult emotions can also shut them off. Don't worry, though, because there is hope! They can be turned back on! By consistently giving our bodies enough energy throughout the day, we can wake those hunger cues back up.
The second type of hunger is taste hunger, which is basically cravings (craving something sweet or craving something salty, for example). When we diet, we typically ignore this type of hunger, and that can be problematic because if we rarely or never allow ourselves to give in to cravings, then when we do give in to them, we're that much more likely to overeat because we don't know when we'll have another chance to enjoy that particular food. That's why it's so important to honor your cravings!
Practical hunger comes into play when you, for example, eat lunch at 11 even though you normally eat at noon because you have a meeting from 11:30 to 1:30. You're anticipating the extreme hunger that you're likely going to feel at 1:30 when you get out of that meeting, and you're avoiding it. This is so important because when we get really, really hungry, we are usually less likely to listen to our fullness cues, leading to overeating.
Emotional eating – the fourth and final type of hunger – is when we might, for example, eat because we are feeling blue and want a pick-me-up. This is not necessarily a bad thing and is a totally normal phenomenon. It is, however, a spectrum – with one end of it being simply looking for a minor emotional boost and the other end being eating (and maybe even overeating) to completely avoid our emotions. It is totally normal to grab a cookie or something to make yourself feel better, but it's so important to address the why behind our food choices! It's important to remember, though, that this all goes full circle back to waking up our biological hunger cues because once we wake those up and focus on them, emotional eating becomes so much easier to identify!
As I always ask my guests to do, I also offer you a few actionable tips that you can start putting into action today in order to be more mindful of these four different types of hunger and how they affect you. As always, please be sure to screenshot this episode and tag me, and please do reach out to me to share your stories, tips, and ideas! I would love to hear from you!
Time Stamps
[1:41] – Colleen introduces the topic of this episode – the four different types of hunger.
[4:27] – Colleen defines biological hunger – your body telling you that you need to eat.
[7:08] – Colleen advises us on how to get in touch with our biological hunger and turn hunger cues back on.
[10:18] – Colleen describes the various ways that hunger cues might feel for different people.
[13:15] – Colleen begins to discuss the second type of hunger – taste hunger.
[17:36] – Colleen stresses the importance of intuitive eating involving thinking about how what you eat makes you feel, not just eating it and moving on.
[19:33] – Colleen dives into the third type of hunger – practical hunger.
[23:55] – Colleen goes over the fourth and final type of hunger – emotional hunger.
[28:36] – Colleen notes that waking up our biological hunger cues can lead to more easily identifying emotional eating.
[30:30] – Colleen brings her discussion to closure by offering us some practical tips – (1) get our hunger cues back, (2) stay present during eating, and (3) remember that everything is a learning experience.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Elyse Resch - “The Sadness of Saying ‘Enough’”
Colleen Christensen - “Stop Using Food to Cope! How to Stop Eating Your Emotions”
The SociEATy Podcast - “What even IS a food rule?!”
Not getting your period is something that has been glamorized by diet culture, but it really should be a red flag. Diet culture is a pervasive beast and frequently teaches women that it's normal to not get your period, but the truth is that when you aren't getting your period, your body is trying to tell you that something is wrong. It's your body's way of going into survival mode and shutting down functions that it deems unnecessary to your survival, and that is not normal!
Fellow SociEATy member Allison Nowak joins me in this episode of The SociEATy Podcast to share her story of how she got her period back after restricting calories and exercising excessively which led to her not having a period for a couple of years.
Once she realized that something was wrong, Allison took the necessary steps to get her period back. What are those necessary steps, you ask? Well, there are three of them highlighted in the book No Period. Now What? (which, by the way, I highly recommend that you read). Firstly, make sure that you are eating enough food. Secondly, don't exercise too excessively (which could mean length of time that you're exercising, how intensely you're exercising, and so forth). Last but definitely not least, avoid stress! (Remember that all three of these components work together as a team, so if even one of them is out of sync, you might not get your period!)
Allison is also here to provide us with some actionable tips if, like she once was, you are trying to get your period back. She says to watch your movements and trust your instincts. (In other words, if you feel like you aren't eating enough, then you probably aren't; if you feel like you're exercising too much, then you probably are.) She also suggests going all in because even though increasing your food intake and eliminating exercise can be done slowly, there really isn't any reason to wait.
We also both agree that journaling is so important during a process such as this as is having a community. Rebelling against diet culture which is probably going to constantly try to tell you that what you're doing is wrong can be kind of scary and lonely, so having a support system is so, so important!
Please be sure to screenshot this episode and tag me, and please do reach out to me to share your stories, tips, and ideas! I would love to hear from you!
Time Stamps
[1:19] – Colleen introduces the topic of this episode of the podcast – getting regular and healthy periods back. She also introduces this episode's guest, fellow SociEATy member, Allison Nowak.
[3:41] – Allison explains why the topic of periods and getting them back is an important topic for her.
[6:40] – Allison reflects on when she realized that it was a problem that she wasn't getting her period.
[10:19] – Allison narrates what steps she initially took to get her period back, which mostly involved eating more.
[11:15] – We learn when and how Allison discovered intuitive eating and found The SociEATy.
[14:00] – Colleen highlights three puzzle pieces of how to have a healthy period from the No Period. Now What? book.
[16:58] – Allison discusses her journey of finding a balance between eating and exercise and how she had to stop exercising altogether.
[21:13] – Colleen enthuses over the beneficial aspects of journaling.
[24:35] – Allison details what else she did to deal with stress about not excessively exercising, such as going for a walk in nice weather or watching movies.
[30:43] – Allison touches upon adding fats to what she was eating which she avoided while she dieted.
[32:03] – Colleen sheds light on how to intentionally add certain foods to get your period back while also eating intuitively.
[36:52] – Allison offers us two pieces of advice – (1) look very closely at our movements and (2) go all in because there is no reason to wait.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
No Period. Now What?: A Guide to Regaining Your Cycles and Improving Your Fertility
What is it like to eat intuitively when you're not only plus sized but also pregnant? Join me in this episode of The SociEATy Podcast as I interview food freedom guru and fellow member of The SociEATy Lisa Wagman as she discusses exactly that and more!
As is nearly always the case, major changes in Lisa's life such as losing her father and experiencing her first major heartbreak led to unhealthy coping mechanisms such as comparisonitis and an obsession with food. Her weight fluctuated, and she became obsessed with losing weight which led to her realizing that she needed a change in her life, so she learned more about intuitive eating and discovered The SociEATy, finding food freedom so efficiently that, like I said, I think of her as the food freedom guru!
As the food freedom guru, Lisa is here to not only share her story but to also offer you some advice if you find parallels between your story and her story. She reminds us, for example, that it's totally normal and totally okay if the thought of weight gain is terrifying to you at first. Remember that while this may be a rewarding journey to be on, it is not an easy one to be on, and instead of trying to shut that fear down, investigate it; find out why it's there and where it's stemming from. She also suggests, as she herself did, finding a doctor who won't hold your plus size body against you especially while you're pregnant.
Lisa also answers some questions from listeners, such as whether or not it's possible to eat intuitively while still wanting to lose weight and, of course, how to eat intuitively while pregnant. Be sure to screenshot this episode and tag me, and please do reach out to me to share your stories, tips, and ideas!
Time Stamps
[1:35] – Colleen introduces this episode's guest, Lisa, and also introduces the topic of this episode – intuitive eating when you're plus sized and pregnant.
[4:10] – Lisa shares her story about her history with food and how she turned toward intuitive eating and how her weight fluctuated because of changes in her life.
[9:20] – Colleen enthuses over how relatable Lisa's story is, especially Lisa having used food as a coping mechanism to deal with change in her life.
[12:35] – Lisa offers advice to people in the initial phase of intuitive eating, advising that it's okay if the thought of gaining weight is terrifying at first.
[18:00] – We learn what the pressure to lose weight in a plus size body has been like for Lisa, explaining that it doesn't go away but that you build a suit of armor to protect yourself from it.
[21:56] – Colleen advises that we diversify our social media feeds.
[23:45] – Lisa asserts that it is not possible to eat intuitively while still wanting to lose weight but that there is nothing wrong with having health goals and strength goals without giving in to food rules.
[30:04] – Lisa explains how to effectively eat intuitively while pregnant.
[36:30] – Lisa discusses what her experience has been like with her doctor and how being pregnant has affected her body image.
[43:29] – We learn that Lisa still fears the pressure of losing weight coming back postpartum but that she has ways of conquering that fear.
[47:08] – Colleen and Lisa reiterate some of the biggest takeaways from this episode and stress the importance of reading material about intuitive eating.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Renee Engeln – Beauty Sick: How the Cultural Obsession with Appearance Hurts Girls and Women
Caroline Dooner - The Fck It Diet: Eating Should Be Easy*
Bodybuilding and bikini competitions are completely alien to me, so having someone on the podcast who does have experience with them was probably just as enlightening to me as it will be for you! Join me as I interview Deanna Wolfe – a speaker, a writer, an entrepreneur, a body confidence activist, a food freedom coach, etc.! (She has quite the resume!)
Deanna shares with us her story of how she used to be very involved in bodybuilding and bikini competitions which also caused a cycle of food obsession and counting macros. She was obsessed with thinness and counting calories but eventually realized that her obsession with body image and what she was and wasn't eating was unhealthy, and that realization led to her changing how she viewed her body and how she ate.
Because of all of the good that her journey has resulted in, Deanna tells us, she doesn't regret her previous lifestyle. She now has a healthier relationship with body image and with food and learned how to market and start her own coaching business. She doesn't shy from the past either, as she hopes that her past will inspire people and show them that change is possible.
We also get some advice and some actionable tips from her, as she stresses that bodybuilding and bikini competitions are not as glamorous as they might seem. People who actively participate in diet culture are often reduced to that one singular persona which can be very limiting, so she encourages us to think of the bigger picture if we are going to exercise – do it to feel good rather than just striving to look good. It is also important, she reminds us, to take rest days.
Be sure to check out Deanna's social media pages at dietitiandeanna, and please do reach out to either one of us (or both of us!) to share your stories, tips, and ideas!
Time Stamps
[1:22] – Colleen introduces this episode's guest, Deanna Wolfe, giving us some of her background information. She also introduces the topic of this episode – bodybuilding and bikini competitions.
[4:12] – We learn how Deanna first got involved in bodybuilding and bikini competitions.
[8:28] – Deanna blames some of her past obsession with food and body image on social media platforms like Instagram.
[10:53] – Colleen applauds Deanna for leaving old posts online up from before her transformation, since it demonstrates change.
[13:35] – We learn what made Deanna realize that something in her life needed to change.
[17:48] – Deanna describes how bodybuilding and participating in bikini competitions felt at the time that she did them, describing it as a mind game.
[22:18] – Deanna offers advice to listeners who might be considering bodybuilding and/or bikini competitions.
[25:12] – Colleen and Deanna discuss old photos of ourselves being triggering and how we tend to romanticize the past.
[30:14] – Colleen and Deanna list some of the health benefits of properly nourishing yourself, such as the appearance of your nails, the appearance of your skin, and getting your period back.
[33:00] – Deanna offers actionable tips on what to do if we want to be involved in fitness but not let it be an obsession.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Deanna’s Instagram Page
Deanna’s Twitter Page
Intuitive Eating
Intro
You know, something occurred to me recently – I have never really gone into much detail on this podcast about my own past struggles and journey toward food freedom and intuitive eating, and with my dog Theo, I am finally here to do that!
I share my earliest memory of an interaction that I had with diet culture and how it affected me, what I was like in high school (such as how I was well known for eating a lot but was also very physically active), and how being in college was when I began to restrict food and eventually start binge eating.
As I share with you in this episode, restricting food and losing weight in college was a coping mechanism for me because college was stressful and competitive. This was something that I could control and feel successful at. I may have been in college to become a registered dietician, but remember - dieticians are humans too and can just as easily fall prey to the beast that is diet culture as anyone else can. Not only that, but we can find ourselves just as isolated as anyone else, and that is exactly why I eventually started The SociEATy. If I can help it, I don't want anyone else to have to struggle alone like I initially did!
I also review with you the five stages that I teach in The SociEATy – (1) ditching diet culture, (2) making peace with food, (3) learning to accept your body, (4) adding gentle nutrition to what you eat, and (5) finding food freedom for life (that last one being a constant process that doesn't come with a bumper sticker). I suggest listing your food rules in order of easiest to break to hardest to break because that will help you reach your goal one step at a time, making it a more digestible (see what I did there?) process.
I finally offer you what I always make a habit of asking my guests to offer – three actionable tips that you can start to put into effect today: (1) do a social media detox, (2) find people who will support you, and (3) start rewiring your brain by using mantras and affirmations. As always, please be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and leave me a review. I would also love to hear from you; screenshot the episode, and share it in your stories!
(As I make you aware of at the very beginning of the episode, I will be discussing things in detail like the large quantities of food that I was regularly eating, and I totally understand that that kind of info can be triggering for some of you, especially if you haven't yet found food freedom, so please feel free to take a break and wait for the next episode if you're worried that this will be triggering for you.)
Time Stamps
[0:00] – Colleen opens with a trigger warning, warning us that she will be talking about quantities of food that she has eaten which she doesn't want upsetting any listeners.
[2:05] – Colleen shares her earliest memory of diet culture.
[3:42] – We learn about what Colleen was like and what her relationship with food was like when she was in high school and how that transitioned into her college years.
[4:35] – Colleen explains when she started to restrict food and track calories and how that spiraled out of control.
[9:00] – We discover how Colleen's binge eating habit started her junior year of college.
[12:04] – Colleen pinpoints the time of her life when she realized that something had to change and how she went through a trial and error process looking for a solution.
[14:33] – Colleen begins to go through the five steps of making peace with food and enjoying it, beginning with ditching diet culture.
[17:43] – Colleen moves into the second step - breaking food rules and neutralizing all food.
[20:52] – Colleen describes the third stage of the process – learning how to respect and appreciate your body for what it is.
[22:21] – Colleen identifies the fourth step as one of her favorites – applying gentle nutrition and finding the balance between food freedom and eating nutritiously.
[23:20] – Colleen touches upon the fifth and final stage of the process – finding food freedom for life and trying to prevent food rules from returning.
[26:10] – Colleen begins to bring the episode to closure by providing three actionable tips that can be put into action today.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Colleen Christensen – "What to Expect When You Stop Dieting"
Colleen Christensen – "How to Identify & Break Food Rules"
Intro
We frequently compare ourselves to others, don't we? We compare how we look to how other people look. We compare our body types to other people's body types. We compare how much we eat to how much other people eat. Even I do it. We all do. Well, fellow member of The SociEATy Megan Olson and I are here to share one helpful tip with you – stop doing it!
Because of how viral and pervasive that diet culture is, this is not an easy habit to break, but we can make efforts to break it! Megan (who has been a huge asset to The SociEATy) grew up eating intuitively but eventually became so obsessed with nutrition and food rules that they controlled her thoughts and affected her body, her mood, and her relationships. She frequently found herself comparing how she ate to how others ate and comparing her body to others' bodies, and it was an obsession that spiraled out of control until she eventually found intuitive eating and joined The SociEATy.
Megan has now been eating intuitively and enjoying food freedom for three and a half years, so remember, this does not happen overnight! It takes time. As Megan explains, she had to come to terms with the fact that she had a problem and then seek out help and advice from others, including someone outside of the situation who could provide objective wisdom, and it took her some time to get to where she is today. She is here not only to tell her story but also to provide insight about what to do if you find yourself comparing yourself either to others or to past versions of yourself from years ago, such as avoiding social media tools like Facebook Memories and Timehop, making use of affirmations, and journaling.
Please be sure to join us in the SociEATy Facebook group where you will be very likely to run into Megan as she is a very active member, and please do run some thoughts or ideas by me or simply share what you're doing as you're listening to the podcast! I love hearing from you!
Time Stamps
[1:54] – Colleen enthusiastically welcomes SociEATy member Megan Olson to the podcast, and Megan tells us about herself such as her history with eating and food rules.
[4:31] – Colleen muses on how food rules and obsession with food often starts innocently and then spirals out of control because they're coping mechanisms.
[7:19] – Megan chronicles the last three and a half years of her life, during which time she has been eating intuitively.
[10:35] – Colleen stresses how normal that it is to compare your body size to others, even if you're eating intuitively, because of how influential and pervasive that diet culture is.
[12:48] – Megan explains how, during her own journey, she was easily prone to comparing her body to others.
[17:40] – Megan expounds on how she deals with the tendency to compare what she is eating to what others are eating.
[20:37] – Colleen reads aloud an online post of Megan's that talks about comparing herself to a photo of herself from ten years ago, and Megan gives us advice about what to do if we find ourselves doing something like that.
[25:35] – Colleen reflects on how women's bodies are constantly changing throughout their entire lives.
[27:08] – Megan advises us on what to do if we are still feeling guilty after we eat, and Colleen enthuses over how important that it is to reflect on what you eat in order for intuitive eating to be successful.
[31:26] – Megan lists a couple of actionable tips on how to avoid comparing ourselves to others.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
The No Food Rules SociEATy – Facebook Group
James Clear – Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
Diet Starts Tomorrow Podcast
Intro
If you eat intuitively, then you have probably heard others ask you questions such as these: How do you get the nutrition that you need if you're eating intuitively? Won't your brain get hooked on food freedom which will lead to binge eating? Isn't intuitive eating just for lazy people who don't have the willpower to diet? You have maybe also heard others comment that it's not healthy to eat whatever you want and whenever you want because we need to eat food in moderation.
Maybe if you aren't an intuitive eater but are looking to get started on that journey, then these are questions that you have asked or comments that you have made yourself, and that's okay! We all always have room to learn, but either way, fellow anti-diet dietician Shana Spence and I are here to put these common misconceptions to rest! Shana is known on her social media platforms for telling it like it is and doing so with humor, and that's exactly what she does in this episode as she addresses misconceptions like the ones mentioned above as well as whether or not you can eat intuitively while being a vegetarian or a vegan, whether or not you can eat intuitively and be interested in fitness and exercise at the same time, and whether or not eating intuitively is about throwing nutrition out the window entirely.
Shana and I also discuss fatphobia and diet culture in general and how it's an industry out to make money. I have said before that food used to control my life. I was obsessed with it for years, and that's because diet culture is so pervasive that it's difficult to avoid. That's exactly why Shana and I both identify as anti-diet dieticians. We want you to embrace the fact that we are all human and that our bodies and our desires change day to day in ways that diet culture doesn't acknowledge and doesn't even understand.
Be sure to follow Shana on social media (she is @thenutritiontea pretty much everywhere!), and reach out to us to share your thoughts and ideas! Are there any misconceptions, for example, that we missed that you would like to address? Share away!
Time Stamps
[1:36] – Colleen introduces Shana Spence to the podcast and briefly explains what her credentials are as a registered dietician.
[2:59] – Shana gives us more insight regarding her background and how and why she became a dietician.
[5:07] – We learn from Colleen that the topic of this episode is what some of the misconceptions are about intuitive eating.
[6:31] – Shana provides a further explanation of what about nutrition she was interested in and wanted to study.
[8:41] – Colleen and Shana start to review a list of common misconceptions about intuitive eating such as how you will binge eat and gain weight if you give yourself the freedom to eat what you want.
[14:50] – Shana comments on the misconception that intuitive eating is a path for people who don't have the willpower to diet, a misconception that she calls an oxymoron, blaming diet culture.
[18:08] – Shana denies the claim that you can't get proper nutrition while eating intuitively, stating that people need to trust their bodies.
[24:52] – Shana discusses how to eat intuitively as a vegetarian or vegan.
[27:48] – We learn from Shana how movement is one of the principles of eating intuitively, meaning that you can eat intuitively if you are interested in fitness and exercise.
[30:31] – Colleen expresses her reasons for exercising and emphasizes the importance of acknowledging our own reasons.
[32:48] – Shana explains why she calls herself an eat anything dietician.
[37:26] – Shana addresses the misconception that intuitive eating doesn't work because we have to be mindful of what we eat and eat in moderation.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Intuitive Eating
Shana's Instagram Page
The Nutrition Tea - Website
Shana's Facebook Page
Shana's Twitter Page
Intro
Something that doesn't seem to be talked about nearly enough is what to eat while you're pregnant, especially if you're on a food freedom and intuitive eating journey. Well, if that is a question that you have been finding yourself asking, then SociEATy member Bernadette “Bennie” Davis is here to provide some insight! Bennie is on her own food freedom journey, but she's also pregnant, so she shares with us what it has been like to eat intuitively while having to worry about not just herself but also another little human that is growing inside of her!
Like many SociEATy members, Bennie didn't always have the healthiest relationship with food. As she shares with us, there was a time when she found it hard to enjoy food like she wished that she could, causing her to feel jealousy toward other people who did seem to be enjoying it. Tired, unhappy, and emotionally tortured by the impulse to exercise, she began her intuitive journey with The SociEATy because she was looking for a positive change, and she has definitely found it!
Bennie and I chat about exercise and how an impulse to exercise is often about a need to compete with ourselves and to constantly outdo ourselves, how it is important to properly fuel your body while pregnant and to monitor your stress levels and your mental health, pregnancy cravings, and – perhaps most importantly – how to find the delicate balance between properly nourishing the baby growing inside of you while also avoiding food rules and diet culture. Bennie offers us actionable tips on how to improve our relationships with food, body image, and exercise, regardless of whether or not you're pregnant, and also offers advice to pregnant women who are trying to eat intuitively while pregnant.
Be sure to follow Bennie on Instagram, and also be sure to reach out to us if you have your own thoughts and/or stories to share!
Time Stamps
[1:18] – Colleen introduces SociEATy member Bernadette “Bennie” Davis to the show and also introduces this episode's topic – eating intuitively while pregnant. Bennie gives us some background information about herself and how she came to join The SociEATy.
[4:56] – We discover how Bennie realized that something in her life needed to change.
[7:02] – Colleen relates to Bennie and narrates some of her own story about her past relationship with food.
[8:48] – Bennie tells us about how emotionally and practically difficult that it was to reach out for help.
[12:51] – Bennie elaborates on how she used to view exercise and how she views it now that she has been on a food freedom journey.
[16:46] – Bennie explains that finding a balance between exercising for fun and exercising for good health required experimentation.
[17:58] – Colleen touches upon how an unhealthy relationship with exercise is often about competing with yourself.
[20:57] – Bennie provides us with advice on how to prepare for an expected child when eating intuitively, such as being sure that you're properly fueling yourself with food.
[26:05] – Bennie shares her story of strange food cravings during pregnancy and provides us with advice on how to handle pregnancy cravings.
[29:04] – We learn how Bennie finds the balance between fueling her body for her child but also not abiding by food rules, describing it as a delicate balance.
[34:44] – Bennie details what it has been like to watch her body physically change while pregnant.
[38:19] – We receive some actionable tips from Bennie about what we can do to improve our relationships with food, body image, and/or exercise.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
No Period. Now What?: A Guide to Regaining Your Cycles and Improving Your Fertility
Bennie's Instagram Page
Intro
Breaking your food rules if you're trying to ditch diet culture and eat intuitively can be extremely difficult and overwhelming, but it doesn't have to be. You can break them! The first steps toward breaking them, however, is knowing what a food rule even is and what your own personal food rules are, and that is what I am here to help you with in this episode of The SociEATy Podcast!
A food rule is essentially an external factor that you're allowing to be the primary or even only reason that you are not allowing yourself to eat a specific type of food. Food rules are affected by diet culture and what society tells us are good foods and bad foods, and it's important to remember that you can still have food rules affecting your life even if you aren't following them!
Because of how pervasive diet culture is, most of us probably have food rules that control our everyday lives, and a lot of those rules are sneaky about how they make their way into our lives and routines. The good news, however, is that breaking food rules is not out of reach! As I teach in The SociEATy, I encourage you to make a list of your personal food rules and make a plan to break them one by one. Even just breaking a small one is a lot of progress, and when it comes to how you break your rules, the great thing is that you can get creative and experiment (you probably know by now if you've been listening how much I love that word)! Remember that the ultimate goal is to neutralize all food, to see all food as nourishing in one way or another.
I also teach you how to make sure that a food rule has actually been successfully broken, especially since there is a crucial difference between a food rule and a food preference. It's important to know that you have not done anything wrong if you come to find food rules popping back up in your life after you thought that you had gotten rid of them. I always say that food rules and unhealthy relationships with food are ways for us to cope with something else going on in our lives, and with diet culture being the vicious animal that it is, many of us use food as a placeholder for our problems. It's totally normal and not irreversible! This transformation is not going to happen overnight!
Hit me up, and share with me the food rules that you've managed to break or even began to break! Brag about those food rules being broken! I would love to hear from you!
Time Stamps
[1:10] – Colleen introduces the topic of this episode – the definition of a food rule and how food rules are sometimes sneaky.
[2:48] – Colleen explains how you can still have food rules even if you don't actively follow them.
[4:59] – Colleen offers some examples of food rules and how they manifest themselves, and she explains why food rules are bad for us and what they can lead to.
[8:30] – Colleen shifts gears toward the next subtopic of the episode – how to identify your food rules – and encourages us to engage in a written activity as we listen.
[15:05] – Colleen offers some tips on how to begin to break your food rules.
[16:23] – We learn how to identify whether or not we have successfully broken a food rule.
[17:58] – We are reminded that breaking food rules takes time, that it's different for each rule and each person, and Colleen stresses the importance of self-reflection.
[19:28] – Colleen reassures us that it's totally normal for food rules to try to come back even after they've been broken.
[22:20] – Colleen offers us visualization as a tool to combat negative thoughts about food.
[22:59] – We are informed about the difference between food rules and food preferences, and Colleen reminds us how this journey should be made up of experiments.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
The Safe + Fair Food Company - Website
What do we do when we find ourselves hating what we see when we look in the mirror? What about when we find ourselves obsessed with food and food rules our entire lives and thoughts? Well, as Ali Bonar (also known as The AvoKween) and I talk about in this episode of The SociEATy Podcast, it is important to remember that nutrition is about more than just what's on your plate! We have to trust our bodies when they try to tell us what they want. This is what it means to eat intuitively!
Ali, the founder of Kween and host of the Kweencast podcast, shares with us her history of struggling with how she perceived her body and how obsessed with food that she was. Like members of The SociEATy, Ali worked toward conquering these problems by beginning a journey toward intuitive eating, and she and I chat about the positive changes that she has enjoyed as a result!
She also provides helpful tips for those of you who might be in the early stages of your intuitive eating journeys and aren't sure how to proceed. She touches upon the concept of body neutrality, and she stresses how important that it is to be in touch with our feelings and to not be afraid of them, even when they are unpleasant. Acknowledging our feelings and allowing ourselves to feel them paves the way toward seeking help when we need it, and there is absolutely no shame in seeking professional help, as Ali did on her journey.
In addition, Ali discusses her granola butter company, Kween, sharing with us how she got the inspiration for it and how her vision for it became a reality. Trust me, it's absolutely delicious, and you're going to want to head over to Kween's online store to grab yourself a jar! You'll thank me later! Also be sure to check Ali out on Instagram and hit us up to share your own stories and ideas! We would love to hear from you!
Time Stamps
[1:07] - Colleen introduces this episode's guest, Ali the AvoKween.
[1:46] – Ali thanks Colleen and provides us with some background information about herself such as when her struggles with food began.
[4:12] – Colleen introduces the episode's topic, how to have fun with food again.
[5:24] – Ali delves deeper into how her obsession with food started and the kind of negative effect that social media has on youth today.
[10:56] – We learn how Ali's obsession with food and her eating disorder led to her feeling isolated and depressed.
[15:03] – Colleen reflects on the importance of recognizing what else is going on in our lives, since food is often used to distract us from things that we aren't dealing with.
[16:38] – Ali elaborates on how her mindset and her behavior have changed ever since starting to eat intuitively.
[19:37] – Ali explains why it was initially difficult for her to talk about her negative feelings but eventually did, reaching out to health coach Molly Alliman.
[26:11] – Colleen offers the insight that some food nourishes our souls while other food nourishes our bodies.
[27:19] – We discover how Ali's granola butter company, Kween, was born and how she got the idea for it.
[36:16] – Ali talks about how learning to eat intuitively is about unlearning what society has taught you, and Colleen agrees enthusiastically.
[37:21] – Ali offers a couple of helpful tips to those of us journeying toward intuitive eating, such as viewing your body neutrally and seeking help from a professional.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Ali's Instagram Page
Kween's Instagram Page
Kweencast's Instagram Page
Kween - Website
Molly Alliman's Instagram Page
If you find yourself obsessing over your caloric intake and portions every day, then SociEATy member Regina Black is here to offer some tips on how to sever that unhealthy obsession, the first one being to stop counting the darn calories! It takes time, as it did for Regina, but Regina and I both used to be obsessed with counting our calories every day, so if we were able to kick that habit, then so can you!
Regina shares her story of how she went from obsessively counting calories for every single meal and every single snack every single day to now not counting them at all and not feeling even the slightest bit of guilt over not counting. She also reassures those of you who might be new to eating intuitively that it's okay to feel guilty at first. Emotions like guilt and discomfort are natural and are signs that you're changing your lifestyle. Change can be scary but can also be good for us! No longer counting calories means that you're surrendering control over something and walking away from a coping mechanism. That is not easy to do but is so rewarding and fulfilling once you do!
We also discuss how important it is to remember that good things come to those who wait. Patience with yourself is so important on this journey because you can't unlearn things overnight that took years to learn in the first place, especially not when it comes to something as pervasive as diet culture. Once you reach the point at which you're comfortable no longer counting calories, you will realize that there is no need to be obsessing over calories because those numbers don't know you. Only your body knows you, and we have to listen to and trust our bodies. That is, after all, what it means to eat intuitively!
Be sure to get in touch with one or both of us and share your own thoughts and ideas about counting calories. We would love to hear from you!
Time Stamps
[1:27] – Colleen introduces this episode's guest, SociEATy member Regina Black, as well as this episode's topic - counting calories.
[2:17] – Regina offers us some background information about herself, such as her vocation and her history of obsessing over calories and nutrition.
[6:40] – Colleen reminds us that food obsessions often start at important milestones in our lives and that we need to recognize what else is going on in order to address our issues with food.
[9:07] – We learn that Regina's obsession with food stemmed from a need to have control over things in her life.
[11:28] – Regina talks to us about the guilt that set in as a result of counting calories every day and how that led to her changing her relationship with food.
[15:52] – Colleen comments on how the journey toward cutting calorie counting out of your life often takes time because it's hard to stop overnight.
[20:30] – Colleen enthuses over how experimenting is a pivotal part of breaking our food rules, and Regina talks about how experimenting leads toward enjoying food again.
[24:23] – Colleen diverts the conversation toward drinking calories, and Regina shares with us how she recently bought a Starbucks drink and had to overcome her fear of drinking calories.
[29:38] – We get advice from Regina about what to do if we are trying to stop counting calories mentally.
[34:25] – Regina offers reassurance to people who might be experiencing guilt about not counting calories and also offers her opinion about whether or not counting calories is ever beneficial.
[41:08] – Regina closes by offering three actionable steps that can be taken immediately to move toward stopping calorie counting.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
Colleen's Instagram Page
The SociEATy's Instagram Page
Regina's Instagram Page
Do you find yourself frequently overeating and maybe even binge eating? Well, as I promised you, The SociEATy Podcast will be bringing on real women like you to talk about their relationships with food and body image, and SociEATy member Catie Gregg joins us today to talk about just that - her own history with binge eating and how she has overcome it. What is the first step to overcoming binge eating? Ditch the diet! Think about it, what usually happens when you tell a child that they are not allowed to do something? The first thing that they are probably going to want to do is exactly what you told them that they weren't allowed to do, and we, even as adults, are really no different!
As Catie explains, progress didn't begin to happen for her until after she decided to ditch Weight Watchers and stopped giving in to restrictive diet culture. Normalizing food that we enjoy makes it less tempting and exciting, which means that we aren't as likely to eat so much of it. In fact, we might even realize that we are getting sick of it!
Catie talks about her ups and downs during her journey toward intuitive eating and offers three steps to those of you who might be looking to curb your binge eating behavior, including identifying what you truly want and what makes you happy, which may or may not actually be food. (If it is, that's okay! Own your food choices, but you may find that food is substituting something else.)
Catie also reminds us that success does not happen overnight because intuitive eating is not a before and after program like Weight Watchers is. It is a journey, and more importantly, it is your life! Be sure to hit us up on Instagram to share your own stories and/or ideas!
Time Stamps
[0:00] – The host Colleen introduces herself, giving her credentials and explaining what the overall premise of the podcast is.
[0:57] - Colleen warmly greets us and informs us that this episode will be a collaboration with an actual member of The SociEATy, Catie Gregg.
[1:08] – Colleen commends Catie for how inspirational to others that she is.
[1:24] – Colleen gives the floor over to Catie, prompting her to talk about her history with binge eating.
[1:38] – Catie introduces herself, giving some background information about herself, and tells us how happy that she is to be on the podcast.
[1:55] – We learn how Catie's gestational diabetes and having to be on restrictive diets indirectly led to her binge eating disorder, and she discusses her experience with Weight Watchers and how restrictive that it was for her.
[4:35] – We hear advice from Catie about what to do to prevent the mental restriction that Catie experienced, and she refers to a metaphorical toolbox that she now uses to combat binge eating.
[6:55] – We learn what initial steps Catie took to break the cycle of her binge eating, starting with quitting Weight Watchers.
[13:01] – Colleen reflects on the difference between eating out of hunger and eating as a coping mechanism.
[13:55] – Catie offers advice about how to know when it's time to eat and when it's time to turn to something else as an activity.
[17:32] – Catie discusses her surprising revelation that if you allow yourself to indulge in something repeatedly, you may not have a strong pull to binge eat it.
[22:33] – Catie talks about how it's important to recognize when you're actually hungry and also how you feel.
[26:08] – Catie reaffirms the irony that she doesn't eat as much as she used to because she no longer restricts herself.
[28:50] – Catie reminds us that eating past fullness is a normal human behavior.
[32:28] – Catie offers us three steps that should be taken to curb binge eating.
[36:26] – Catie offers us advice on what to do if we are not restricting anymore but are still binge eating.
Links and Resources
Colleen Christensen Nutrition – Website
The SociEATy – Website
The Safe + Fair Food Company – Website
Colleen's Instagram Page
Catie's Instagram Page
The SociEATy's Instagram Page
Are you sick of dieting and want to learn to find food freedom? Do you dream about the day you can stop obsessing over food? Are you done playing the comparison game and wish you could just love your body already?
Well, you’re in the right place.
The SociEATy podcast is hosted by Registered Dietitian and food freedom expert, Colleen Christensen. Colleen ditched dieting for good and became an intuitive eater after years of being controlled by food rules and restrictions. Now, she is dedicated to teaching others the exact steps she took to find food freedom.
Each week, Colleen serves up raw, real and honest conversations about things like binge eating, restricting food, over-exercising, calorie counting, body image and more, so you can learn to eat the foods that you want, when you want, without guilt, stress or anxiety.
Get ready to think about food less and start living your life more. The SociEATy is the last health and wellness community you'll ever need!
To find out more visit https://colleenchristensennutrition.com/
Follow Colleen on Instagram @no.food.rules
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