Find Your Food Voice

Does exercise control your life? Are you trying to recover your relationship with food, your body, and exercise? Wonder what a healthy relationship with exercise looks like for you?? Join Julie as she chats with sports dietitian Nancy Clark on this important topic. Listen now for places to start. Subscribe and leave a review here in just seconds. Key Points: Julie needs your letters! Send your letter detailing your complicated relationship with Food to LoveFoodPodcast@Gmail.com Many people struggle with balancing exercise and food in a healthy way. All too often it is tied together with weight. This is NOT healthy. Athlete vs compulsive exercise E in Exercise should be for Enjoyment NOT Excruciating Movement for pleasure is health promoting First steps to move toward a healthier direction: Role exercise plays in life: Athlete vs Distraction from life? What would you be doing if not exercising so much or so exhausted from exercising so much? Exercise can be a stress reliever yet enough is enough. Exercise is serving a distracting purpose Consider Yoga: doing for your body not to your body Consider weight lifting as long as keep within limits Convert from compulsive exerciser to athlete. An athlete fuels her body and takes rest day. "Your training today is to do nothing." <--I LOVE this! 30 minutes five days a week or 150 minutes of exercise recommended to be fit. Can be easy to get too much. "Anyone who exercises for more than an hour a day does it for reasons other than health and fitness." Ken Cooper What are you running away from?? Listen to your body: intuitive eating AND intuitive exercise. Be sure to include pleasure and socialization with exercise. This will nourish the body on many many levels. Healthy exercise includes pleasure. The many reasons to exercise: health, fitness, bone health, heart health, diabetes prevention, etc. Notice to burn off calories is not on this list!!! I got a chance to hang out with Nancy Clark RD at this year's FNCE. She is a dietitian celebrity and honored she agreed to be on Love Food! Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. By signing up, I will also send you Love Food's Season 1 Food Peace Syllabus. Nancy Clark RD the fabulous sports nutrition expert! Connect to Nancy's workshops or order her Sports Nutrition Guidebook here. Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Are you working toward eating disorder recovery yet wonder if you have the strength to see it through?? Does your battle toward 100% recovery feel like an impossible dream? Listen now for insight. Subscribe and leave a review here in just seconds. Key Points: Julie needs your letters! Send your letter detailing your complicated relationship with Food to LoveFoodPodcast@Gmail.com Get out paper and pencil for an exercise! Recovery is messy, unclear, bumpy, weathered not linear or a destination. Our world has not recovered yet. First, learn to live with your biology then how to rewire it. Eating disorder recovery is not a sprint rather a marathon. ED recovery takes usually ~7 to 14 years. Carolyn Costin quote:"Recovery can't be something you dip your toe in to. For it to be fully felt and completely comprehended, you have to immerse yourself." We can't pick and choose parts of recovery to get there. Part of recovery is facing the fear of fat and staying with it if indeed your body needs to be. Size diversity is healthy yet we live in a fat-phobic world. Seek out group support to aid in recovery. Health of every size is an approach to attuned eating, movement and body image that does not use the scale as a measure of progress. Size diversity is celebrated and a social justice issue. Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. 8 Keys to Recovery from an Eating Disorder: Effective Strategies from Therapeutic Practice and Personal Experience by Carolyn Costin Health at Every Size Facebook group support for folks want to immerse themselves in HAES. Eating the Food Facebook group support Eating Disorder Anonymous Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Are you at diet rock bottom and longing for food peace yet feel just as stuck in things like mindful eating and intuitive eating? Do you experience more shoulds and rigid rules within tools meant to release your complicated relationship with food? Can you escape rule prison? Yup. You can. Listen now for insight. Subscribe and leave a review here in just seconds. Key Points: Editor’s note: This episode 39 needed to be released a week behind episode 40 because it wasn’t quite ready. I’m trying to be ok with the break in numbering and hope you can be too. Mindful eating can be twisted to be harmful rather than health promoting and compassionate. Mindfulness's foundation: a compassionate nonjudgemental presence. Being in the moment and noticing brain messages, feelings, etc. Shoulding leads to dieting. Watch out for the hybrid: mindful dieting. Mindfulness connected to dieting, pursuit of weight loss, or "right" way then twisting mindfulness to make it no longer mindful. How to change? Compassionate nonjudgemental curiosity. Center on this concept. Be aware of judgements and notice them too without judging. Normal and natural especially living in a fat body. Practice pausing. Decide what you'd really like it to be as a grown up and in charge of yourself. Healthy eating includes pleasure. Honor this pleasure. Learn to be ok with it. "When you take the joy out of eating, nutrition suffers." Ellyn Satter RD LCSW Jinx experiences = personalization Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Ellyn Satter RD LCSW books to help your journey Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Are you exhausted from your current relationship with food? The guilt, shame, excitement, fear, and despair often wear down energy levels to disempower change. Recharge by listening now. Subscribe and leave a review here in just seconds. Key Points: Editor's note: This episode 40 needed to be released because episode 39 wasn't quite ready. I'm trying to be ok with the break in numbering and hope you can be too. Trying to recover from an eating disorder is exhausting especially within a family and world that hasn't recovered yet. We feel your exhaustion!! Your awareness will bring more progress. This is the first step! And a big one. Your family of origin greatly shapes your relationship with food. Don't just brush it under the rug. Hear the noise yet try to navigate around it. Curiosity Finding a team can really help alleviate this exhaustion. Don't get stuck in the shame loop. So you know the diet industry is all a sham. Join us out of the fog. You have options and choices. You can experience more empowerment by leaving diets and stop trying to control your body. WE BELIEVE IN YOU! "Motivational" clichés as rules yet really shame-inducing myths. Look for quotes that ARE inspiring without shame and guilt. Clean up your social media to better include body positivity. This can help you normalize all body sizes. Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Christy Harrison RD and her Food Psych podcast Inside Out by Anastasia Amour Josée Sovinsky RD and her fabulous resources for a finding peace. My favorite blog post by Josée is on Portion Sizes. Check it out! Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Have you had an emotional connection to food that has helped you cope with crappy life events yet now you want to experience food in the way intended? Do you long to be a normal eater? Listen now for insight to steady and stable. Subscribe and leave a review here in just seconds. Key Points: Who is a normal eater? Especially these days, our culture's typical normal eating is disordered, rigid, and pathological. There is a way through! It is normal to emotionally eat sometimes. Unless you are a robot. Sometimes it hurts more than helps and it's a great first step when recognize this. Want normal eating = want peacefulness Tracy Brown RD uses her experiences on farm to the rewiring brain process: Dad never mowed shoulder-high pasture around pond. A faint path would go down when drove over it and it would be tough to go over. Becomes path of least resistance over time and easier. Food behaviors can become path of least resistance. What if made new path?? Will feel foreign or illegal at first yet over time you will get the hang of it. Be sure to pause to help you recognize what's going on. Create a pause to create something new. This is the first step! Progress comes from permission and the pause. I feel fat may = I feel uncomfortable. Making new pathways is messy and honor the old path's functionality. Get to the story of what makes it uncomfortable. What else could you be hungry for? Doing this work will make your eating normal in your definition yet abnormal within our current eating culture. Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Julie discusses her emotional eating experiences in Episode 000 of the Love Food podcast. Today's guest Tracy Brown RD and Intuitive Eating Guide and Training <--Check out her newsletter! Intuitive Eating by Evelyn Tribole and Elyse Resch Ellyn Satter's Normal Eating definition Food Peace Syllabus additions: Life Without Ed by Jenni Schaefer Eating in the Light of the Moon by Anita Johnson Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Do you think if you lost weight you'd finally be free? Are you stuck in a loop of binge--> notice weight gain--> diet--> binge--> repeat? Feel like you would be free from its hellish grip if you could just lose the weight?? Like the binges would cease to exist once the weight was lost?? Do you wonder why you have been trapped in this for decades?? Julie sees what's blocking your path. Listen now for insight. Subscribe and leave a review here in just seconds. Key Points: Content warning: specific weight discussion Healthy vs unhealthy versions of food = food dichotomy = black and white thinking = perfectionism that doesn't even exist. This is a disordered eating pattern and will keep you stuck in this loop. Practice giving yourself permission to eat these "unhealthy foods" although not easy. Can typically take a year for this to stick. Freedom will only happen by not place your worth and value in your weight and weight loss pursuit. Pursuing weight loss keeps us in the disordered eating loop. Keeps foods in that dichotomy. The pursuit of weight loss would enhance the binge/diet loop and enhance the black and white thinking. How do you move away from using weight as a measure of health and worth?? Find a counselor and dietitian who align with these values. When seduced by the fantasy of losing weight be aware that is happening and call it out as the mindfuck that it is. Expect sadness, grief, and anger. You don't need to fight yourself to find freedom. Rather you need to fight the culture. You need to fight body hate in order to find your own food peace. Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Food Psych Podcast by Christy Harrison RD Food Peace Syllabus additions: When Women Stop Hating Their Bodies by Hirschmann and Munter Fat is a Feminist Issue by Susie Orbach Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Try Intuitive Eating and just experienced a crash and burn? Don't give up. Julie discusses ways that may help you experience peace with food with Dr. Dawn Clifford. Listen now for insight. Subscribe and leave a review here in just seconds. Key Points: "That big hunk of metal gets way more power than it deserves." Reba Sloan IE is meant to help one heal their relationship with food not as a weight loss tool. Can you have a peaceful relationship with food with weight loss as a goal? Taking the scale out of your home can be an important step in your journey to making peace with food. Can make steps gradually to checking less or burn it! Think small steps to help get back on track with intuitive eating. Try to avoid "all or nothing" and appreciate you don't have to be all in. Intuitive eating can easily be interpreted in a black and white way just like diets. Motivational interviewing What drove you to step on the scale?  Where do you stand in your body image? Everyone's needs are different. Satter Eating Competence Model Eating attitudes (whether or not having positive eating experiences....important!) Food acceptance (picky eating) Internal regulation (hunger, fullness, satiety) Contextual skills (planning, preparing, grocery shopping, cooking) Pivot to enhance eating competence before easing back into Intuitive Eating Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Intuitive Eating by Evelyn Tribole and Elyse Resch Dr. Dawn Clifford today's rocking guest and you can email her at declifford@csuchico.edu Motivational Interviewing in Nutrition and Fitness by Dr. Dawn Clifford RD and Laura Curtis MS, RD Secrets of Feeding a Healthy Family by Ellyn Satter Satter Eating Competence Model Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Do you binge every time you go on vacation?? Do you find yourself avoiding travel because of the shame connected to vacation binge eating? Listen now for ways to getaway without hating yourself. Subscribe and leave a review here in just seconds. Key Points: Thank you for your support and helping us reach 100,000 downloads! WooHooooo! Carrots and fish....bleck. Does every vacation include binge eating? You have two options to end the behavior: Either give up vacations work on permission Pendulum with and without permission rebellion dieting shame shoulds bingeing dieting Start permission with one food at a time. Work with a team. Normal eating vs normal disordered eating Eating when hungry, stopping when full is simple yet not easy. Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. When relying on hunger is too scary <--Great place to start healing those vacation binges. Episode 000 of the Love Food podcast where Julie discusses personal vacation eating experiences Episode 022 of the Love Food podcast with Dr. Maria Paredes Episode 30 of the Love Food podcast with Aaron Flores RD discussing rebellion Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

  Did you grow up living without consistent access to food caused by poverty and/or constant dieting?? Are you super successful in every area of life yet can't stop eating? It's not you, it's something else. Listen now for the details and hear from the fabulous Emily Fonnesbeck RD. Subscribe and leave a review here in just seconds. Key Points: Get your Food Peace Syllabus signing up for my FREE Food peace Newsletter. Link below. Food insecurity causes many people to binge eat, hoard food, and feel obsessed with food. Not a cop out. Legitimate cause of urges to binge and feeling unable to stop eating. Childhood food patterns influence adult behaviors. Takes courage to peal back the darkness. First steps to work toward healing: Food is symbolic. Wonder what food represents missed during childhood? Be that for herself. Validate have wants and needs. Appreciate how much deprivation contributes to bingeing, feeling unable to stop eating. It's a physiologically programed response. Want to heal your relationship with food? Stop pursuing weight loss or will continue to feel like can't stop eating. It wasn't your fault you keep eating. Your body was/is trying to save you. Your not broken, needing to be fixed. Kick that shame to the curb!! Make room for the feeling without feeling shame for it being there. Compassionate curiosity is the foundation for food peace. Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Emily Fonnesbeck RD <-- She is an amazing dietitian to help you heal your relationship with food. My favorite blog post by Emily: Metabolism 101 plus her part 2 to this. Food Peace Syllabus additions:  The Happiness Trap by Russ Harris Self-Compassion: The Often Missing Ingredient in Healthy Eating by Kristen Neff via mindful.org  Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Does food connect you to the best and worst of times? The ups and downs can feel confusing, prideful, distracting yet detrimental. You may be surprised to know what dieting is keeping you from in your life. Listen now to hear what I am talking about. Subscribe and leave a review here in just seconds. Key Points: Content warning: this letter writer describes a trauma involving a fatal car accident. Food can be a great protector that keep you feeling safe with all the chaos and unpredictable life events. Diets can be a great distraction to all the shitty things in the world. Women are put in a place to value dieting, the perfect body which keeps women from being their true self. Check Julie out at FNCE with Jennifer McGurk and Rebecca Scritchfield presenting on the Hidden Faces of Eating Disorders. Church of the Fit Body: whenever something crappy happening we women are encouraged to distract ourselves by focusing on our appearance. The culture needs to change for us to ultimately heal our relationship with food. You will experience more push back to live body positive if in a fat body. You could continue to diet/binge or give up dieting and live with choosing to not diet. Both will promote pain. Your decision: continue to be distracted by dieting or do you want to be present? Show Notes: Link to subscribe to the weekly FREE Food Peace Newsletter. It is sent out every Tuesday morning and no spam EVER. Food Peace Syllabus addition: Lying in Weight by Trisha Gura Eating Disorder Dietitians Julie Dillon RD blog Do you have a complicated relationship with food? I want to help! Send your Dear Food letter to LoveFoodPodcast@gmail.com.  Click here to leave me a review in iTunes and subscribe. This type of kindness helps the show continue! Thank you for listening to the Love, Food series. Give me feedback via Twitter @EatingPermitRD.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy