12. Six Strategies for Nurturing Body Acceptance That Ignite Positive Change

The most common recommendation to people with diabetes is to lose weight to lower their A1C. Countless patients walk out of their doctor’s office with a prescription for weight loss. However, research shows that the most efficient path to managing your diabetes and lowering your A1C is to stop pursuing weight loss and instead focus on habits, behaviors and the variables that impact your blood sugar. 

My special guest is Bonnie R. Giller, a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor with over 35 years’ experience in nutrition therapy and counseling. She helps people with diabetes manage their blood sugars after a lifetime of dieting to guide them to a place of eating for enjoyment, abundance, and health. 

 We discuss:

·        How to lower your A1C without focusing on weight loss.

·        3 biggest myths about managing diabetes.

·        How to enjoy eating carbs without guilt. 

Follow Bonnie for more great education, resources and support:

·        6 Steps to a Body You Love Without Dieting e-book: www.dietfreezone.com  

·        Intuitive Eating Website: https://dietfreeradiantme.com/

·        Medical nutrition therapy website: https://brghealth.com/

·        Facebook: https://www.facebook.com/BonnieRGiller

·        Intuitive Eating for a Diet Free Life Facebook Group: https://www.facebook.com/groups/intuitiveeatingforadietfreelife (or type in www.intuitiveeatinggroup.com ) 

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

The holiday season is officially upon us. This is the season where we are encouraged to “eat, drink and be merry.” However, if you've struggled with dieting and body image, it’s natural for this time of year to feel extra challenging because FOOD IS EVERYWHERE. We’re also bombarded with chatter about how many calories are in our favorite holiday treats and how many miles we have to run to earn that holiday dinner. 

In this episode I am sharing 7 strategies to help you navigate the holiday season so you can feel empowered and capable of navigating the holidays from an Intuitive Eating perspective. You deserve to enjoy the season, the food and parties, without the stress, without yo-yoing between overindulging and restricting, and without feeling out of control over the next several weeks before vowing to get back on track and start a new diet on January 1st.    

Listen now and learn how to have a holiday season where:

• You can enjoy all of the food you truly want.
• You eat according to how your body feels.
• You feel prepared to deal with uncomfortable comments about weight, food, and diets.
• And where you don’t have to dread getting “back on the wagon” again come January 1st.

Resources:

Go to HUNGERFULLNESS.COM to download a free copy of my “5 Steps for Reconnecting with Hunger and Fullness” guide.

Need Support?

If you need support with building a healthy mindset and behaviors with food this holiday season, feel free to reach out to me via email at cindy@cindyfoxcoaching.com or book a free discovery call click here or use this link:

https://calendly.com/cindyfoxcoaching/discovery-call

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

Does the thought of Halloween candy conjure up scary feelings of being out control when candy is in the house? If you’re feeling stressed about keeping Halloween candy in your house for fear you will binge eat the candy and not be able to control yourself until the candy is out of the house, this episode is for you.  

Here’s what I want you to know. It’s completely possible to keep your favorite Halloween candy in the house without feeling out of control. And you can eat Halloween candy without bingeing!

In this episode, I’m sharing strategies to help you ditch the fear, regain control and create a more balanced, peaceful relationship with the Halloween candy bowl.

You’ll learn specific behavioral, and mindset shifts that will help you fully enjoy and feel in control around all of your favorite holiday treats before, during and after Halloween night.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

A common cause of disordered eating comes from the pressures of an aggressive dieting culture. However, sometimes disordered eating can be a coping tool that a person may use to try to fill the void left by overwhelmingly painful or frightening experiences. 

Today on the show, I have a special guest. Her name is Alexandra Becker. She is an LCSW who works primarily with young adults who have experienced trauma & struggle with anxiety disorders, poor body image and issues with self-esteem. 

We discuss:

·        How Intuitive Eating was an integral part of her healing journey with disordered eating.

·        How trauma can make people more vulnerable to disordered eating and eating disorders.

·        Her experience with incorporating Intuitive Eating as part of the healing journey for those who struggle with body image & disordered eating stemming from trauma.  

·        The importance of prioritizing self-care practices & coping strategies when recovering from trauma and rebuilding a healthy relationship with food and body. And so much more!

You can also find Alexandra on psychologytoday.com using the link below. 

https://www.psychologytoday.com/us/therapists/alexandra-l-becker-wallingford-ct/355747?preview=1&return_to=https%3A%2F%2Fmember.psychologytoday.com%2Fus%2Fhome&_ga=2.81520276.2003649293.1697223671-1631574146.1697223671&_gl=1%2a1ton0ev%2a_ga%2aMTYzMTU3NDE0

You can also reach her via email at abeckerlcsw@gmail.com. 

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

Do you find yourself thinking about food 24/7 and are you tired of feeling like food holds power over you? You’re not alone. The way that we approach food in our society is making us obsessed with it. It’s really easy to get caught up in diet culture practices, labeling food as “good” or “bad” and following restrictive food rules that leave us thinking about food all the dang time and feeling like food holds so much power in our lives.  

If you’re ready to stop obsessing & create a more peaceful, pleasurable and balanced relationship with food, this episode is for you.

In the episode, I’m sharing:

·        What is driving you to think about food 24/7.

·        How the food rules you adhere are unknowingly keeping you feeling out of control and stuck.

·        My top strategies for taking your power back so you can stop obsessing, eat in a way that feels good physically and emotionally and have more freedom and balance in your relationship with food. 

Resources:

Visit http://hungerfullness.com/ to download a free copy of my guide – 5 Steps to Reconnect with Hunger & Fullness. Learn how to reconnect with your body’s signals telling you when and how much to eat in a way that feels good, keeps you energized and can prevent overeating and binge eating episodes.

Book a free discovery call to learn about my programs and 1:1 coaching support:

https://calendly.com/cindyfoxcoaching/discovery-call

Study Reference:

Minnesota Starvation Study: Keys A, Brozek J, Henschel A et al. (1950) The Biology of

Human Starvation. Minnesota: University of Minnesota Press. 

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

In America alone, statistics show that 45 million people go on a diet each year. However, only 5% actually keep the weight off. If you’re a serial dieter, there’s a good chance you’ve lost and regained the weight (or more) several times in your life. This vicious cycle of losing and regaining weight is often a result of restrictive dieting and drastically reducing the amount of food you eat.

The desire to lose weight is not bad. But all too often, in our quest for a quick fix to lose weight fast, we get sucked into the trap of following restrictive diets that ultimately backfire, are a set up for failure, have a negative impact and consequences on our physical and mental health and leave us with a very messed up relationship with food.  

In this episode I’m sharing 5 reasons why restricting food may be causing you to gain weight in the long run. You’ll learn how restrictive dieting impacts your body’s metabolic processes, including hormones and how our genetics plays an important role in weight maintenance and reaching a weight that is healthy AND sustainable for you. 

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

How many times have you said a version of this sentence?

“I blew my diet. I’ll start over tomorrow…or on Monday…or after vacation.”

The infamous "starting over tomorrow" mantra is a common response when we are stuck in the diet cycle. In this episode I’m diving into the different causes that keep us stuck in the cycle of starting over…again and again and again. 

You will have an opportunity to uncover what food rules, thought patterns, beliefs and restrictive eating habits are in the driver’s seat, keeping you stuck, and you will learn strategies you can put into action today to end the “start over tomorrow” cycle.    

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

Many critics of Intuitive Eating express concern that encouraging people to listen to their body encourages them to eat with reckless abandon and nutrition goes out the window. That couldn't be further from the truth. 

It’s actually quite the opposite. Intuitive Eating encourages you to eat a wide variety of foods and adopt health-promoting habits that are rooted in self-care, and in a way that's actually sustainable. Studies have shown that Intuitive Eating is associated with improved nutrition intake, eating a wider variety of foods, and reduced eating disorder and disordered eating symptoms. 

 In this episode, I’m breaking down what principle # 10 – Honoring Your Health with Gentle Nutrition – is all about, what it looks like when you make gentle nutrition food choices and how you can begin incorporating gentle nutrition into your eating routine.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

There is a lot of incomplete information about what Intuitive Eating is.  

If you’ve been learning about Intuitive Eating from social media, it’s easy to get the idea that it’s simply “not dieting" and eating whatever the hell you want. Wrong! 

Intuitive Eating is SO much more than just "not dieting." 

In this episode, I debunk some of the most common misconceptions about Intuitive Eating. I am breaking these down for you, so you can feel more confident in making the decision to ditch restrictive dieting for good and pursue Intuitive Eating.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

Summer can be a really challenging body image time of year. As the weather gets warmer, diet culture gets even louder and we’re bombarded with an onslaught of messaging about being “summer body ready”. 

As the weather gets warmer and clothes get lighter, wearing shorts, tank tops, and bathing suits can trigger anxiety and can cause those struggling with negative body image to avoid some summer activities and experiences that should be enjoyable for everyone. And diet companies and influencers use this as an opportunity to make money off of insecurities. 

The term "summer body" is completely problematic because it implies that bodies need to look a certain way in order to be able to enjoy summer. Thank you diet culture! The research is very clear regarding the failure rate of restrictive dieting.

95% of people gain the weight back in 2-5 years.

66% of those gain back even more than they lost.

Not to mention the physical and psychological harm of yo-yo dieting. 

To be clear, skinny DOES NOT equal healthy and the never-ending battle to change our bodies to fit within an unrealistic thin ideal is keeping so many stuck in a losing battle and stealing precious time, energy and emotional bandwidth. 

Humans were meant to come in all shapes and sizes and that’s a beautiful thing. Society still has a ton of work to do when it comes to embracing and honoring our differences, but we don’t have any more time to waste to start living life to the fullest! 

It’s time to start practicing body acceptance now – in the body you currently exist in. In this episode I am diving into what body acceptance truly is and how nurturing body acceptance on your journey to creating a healthy relationship with food and your body will ignite positive changes. 

Nurturing body acceptance is NOT about letting yourself go and giving up on yourself. It’s actually quite the opposite and is an act of self-care that when practiced will lead to a greater emphasis on health promoting behaviors. You will learn my top 6 strategies that will help you shift your mindset and behaviors to begin practicing body acceptance in your daily life and show you how these will be a springboard to move you toward making positive changes in your life.

Resources:

**Below is the reference to a study conducted that shows how genetics are a driving factor for a pers

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...