How to Love Your Body: The Official UNdiet Online Podcast

Welcome to another episode of How to Love Your Body!

Today we are going to be doing a quick coaching episode on something that comes up a lot as we enter into warmer weather- also we’ll be sharing about a really exciting giveaway so stay tuned until the end to hear how you can enter! 

"It’s so hot but I’m scared to wear shorts and sleeveless shirts." 

We get it! It can be scary to go out of your comfort zone AND you deserve to feel comfortable on a hot day and not suffer in warmer clothes. 

The thing- most likely people don’t even care what you have on. 

We had a woman tell us that she was so scared of exposing her arms and would always cover them up in sweaters. She lived in NYC and during the summers she would sweat like crazy because she wouldn’t allow herself to wear t- shirts. 

One day she said screw it and decided to wear a tank top that day and as she got on the subway and sat down she realized not one person even looked at her. Everyone was just going about their own day. 

She kept wearing shirts that showed her arms everyday after that and she said that each day it got easier and easier. 

Even though it was scary and vulnerable she knew the only way to get over this fear was to just DO IT. 

Next time you want to wear a t shirt that shows your arms, remember the story of this woman and know that you are not alone! 

Will you take on this challenge this summer?Move past the fear and choose to own your body - because after all it’s yours and only yours.

If you are ready to be DONE with the food and body struggle this year - if you know it’s your time to finally move on with your life - we are so excited to announce a contest for a spot in July’s UnDiet Academy!

The UnDiet Academy is our 90 day program that gets women out of the food and body struggle and into a life of wellness without the obsession.

To enter here’s what you need to do:

 

Be on our waitlist for info about the program - you can join this at bit.ly/undietwaitlist

Follow us on Instagram HERE

Tag a friend under our Monday July 1st’s instagram post - you can tag as many friends as you like in separate comments to enter multiple times.

AND you must share the post in your stories or on your feed.

Good luck!We will be announcing the winner on July 8th!

Feel free to reach out on Instagram if you have any questions or need any help entering to contest!

See you next week!

Love, Lauren and Jenna

Welcome to How to Love Your Body, today’s episode is a tool you can use to find WELLNESS without the obsession.

This is one of the 5 “wellness without the obsession” tools we coach you through in The UnDiet Academy so those in the program know it well but we wanted to share the basics of this tool with all of you so you can use it now.

A lot of women get stuck in knowing how to introduce wellness without it getting diety again.

AND most women DO want that.

Being an UnDieter doesnt mean only eating the foods you didn't used to allow yourself to eat.

It’s about honoring your body, mind and soul so you can live a life of wellness without the obsession.

Nutrition is a part of this.

But when we say nutrition you probably start to think, points, macros, calories or cutting out specific foods.

NO! There is another way to consider nutrition without it being rigid, restrictive or unenjoyable.

NOTE: We only recommend getting into these kinds of tools once you’ve done the mindset work of freeing yourself from the dieting mindset. If you’re unsure if you’re ready to think about nutrition -- don’t worry about it yet. BUT you CAN check out our mindset episodes which you can find at thebodylovesociety.com/podcasts-mindset/, we will link this in the shownotes.

Now let’s dive into the Nutrition Ally:

How do we consider nutrition without it being the FOCUS and “be all end all” of our food choices?

First Let’s explain what we are talking about when we say NUTRITION:

What it isn’t:

 

Reading nutrition labels

Tracking anything - calories, points, macros, grams of ______

Having nutrition/ food rules of any kind

Foods being good or bad

Restricting certain foods

 

What it is:

 

Wanting to eat more veggies because you havent been eating very many

The main intention is to feel good in your body

Nourishing your body OVER TIME (not looking for perfection every day or even the same amount of nutrition every day)

Allowing all foods to fit into your life

Being flexible while still wanting to eat a vibrant variety of foods

 

 So here are 5 steps to find THIS focus of nutrition:

 

 

Redefining what nutrition means to you. If it still means calories or a certain number of veggies every day it will be so hard not to fall back into these rigid ways.

When you are intentionally choosing more nutritious foods, make sure you LIKE THEM! Do not choke down kale or a green juice just for the sake of some vegetables. This will lead to feeling forced and deprived which often leads to back lash AKA binge eating. Really explore what you love.

 

 

Eat in the colorful area ( the opposite of all or nothing thinking) - just because you had a donut for breakfast doesn't mean the day is ruined, it also doesn't mean you can't have a green smoothie with it. Just because you want to start considering nutrition doesn't mean you have to skip the pizza and JUST eat the salad, have it all! Its ok to put cheese on your dang broccoli, it doesn't cancel out the benefits of the broccoli.

Remember you don't ALWAYS have to consider nutrition at every single meal for the rest of your life just because you want to focus some more on it. If you're having a big pasta dinner and you don't want to make a salad with it, don't. It's not all or nothing now, consider it when you want to and let it go and enjoy when you don't.

There are no rules. Whatever happens each day, you have not failed. If you intended to eat more veggies and you didn't, that's ok! Whatever you do or don't do is fine. Remember -- this is OVER TIME consideration of nutrition. If you don't get any veggies in one week, no biggie, Just keep tuning into your body and it will even out over time. Feeling guilty for not doing what you said you would do just turns you back into a dieter… the shame, fear and self loathing cycle begins all over again.

Self compassion is key here.

Want to create this for yourself? - Wellness without the obsession?

As you work towards embracing wellness without it taking over your life, we recomme

This episode is brought to you by:

Our free audio training get it at bit.ly/3mindsetblocks where we share the 3 most common mindset blocks that are keeping you stuck in the food struggle -  and how to get through them! You can also grab this through the link in the show notes.

Today's episode is a Community Question: food addiction - is it necessary for some people to stay away from addictive foods like flour and sugar?

This is a question people ask often and we wanted to address that.

The first thing we want to say is this is not about FEELING addicted to food, if that’s how you feel that’s real but it can be different.

Why do some people feel addicted to food?

We need food to live.

And as dieters we restrict ourselves ,therefore not getting enough food, which leaves us feeling deprived.

When you don’t have enough of something you need to live, your body will fight to get enough.

Take oxygen for example.

If you are under water and needing air, when you get to the surface you are going to be gasping for air, does this mean you are addicted to oxygen?

No!

But yes you are going to feel crazy for it when you haven’t been getting enough and then it’s available.

So for food, if you are restricting all week and find yourself thinking about food all day and binge eating.. It’s the restriction that is causing this…. Not an addiction.

Remember: feeling crazy around food is caused by restriction, not addiction.

So the next time you feel addicted to food, look a little deeper.

Are you restricting? Are you getting satisfied after each meal?

How to move on from the feeling of being addicted to food:

 

Assess where you are restricting - physically or mentally.

Are you prioritizing satisfaction each time you are eating?

How is your overall relationship with food?  Repairing your relationship with food is the number one thing to get rid of the feeling of food addiction. This is what we do in The UnDiet Academy - focus on repairing your relationship with food and body image - mind, body and soul . Doing this deeper work will naturally dissipate these feelings instead of working really hard to “fix them” or make them go away. Forcing it never works.

Get okay with loving food. Put a positive spin on your love of food - create a new belief around this. Is it really so bad to love food? Create a positive mantra if that helps - it is safe for me to love and enjoy food….

We also wanted to address the part of the question that says is it necessary for some people to stay away from addictive foods like flour and sugar.

First off - let’s switch the narrative on flour and sugar, these are foods that are often demonized and saying they are addictive is one way to do this.

Are you eating flour or sugar out of the bag? Likely not, these are not addictive substances although if you don’t allow yourself to have carbs or sugar you are definitely going to feel addicted to them.

Also - no staying away from flour and sugar is a sure fire way to feel even more addicted to it.

The best way around this is to repair your relationship with these foods and begin to see all foods as neutral, once you do the mindset work you can then listen to your body and you’ll find you can enjoy these foods without feeling out of control with them.

Also - the only reason you’re fearing being addicted to flour or sugar is because you see it as bad because you associate it with weight gain and being “unhealthy”. If you always thought about salad and ate it all the time you probably wouldn’t be worried you’re addicted to it, you would feel like such a good person for eating so many veggies.

Breaking down the beliefs about foods, your body etc is such an important part of this process.

Do you feel addicted to food?

Come join us on Instagram and let us know! We are www.instagram.com/thebodylovesociety. You can DM us any questions you have and we are happy to chat about it.

If you are working on repairing your relationship with food and yo

Want to find YOUR true definition of wellness?

You can go right to the podcast episode. LISTEN HERE.

On this week's episode we are talking about redefining wellness (and doing it in a way that feels great to YOU).

What is your definition right now? What comes to your mind first?

Something that may have popped into your mind:

Wellness means - chicken and broccoli, going to the gym everyday/ workout programs, drinking special shakes, being on a meal plan, staying away from carbs and sugar. Going gluten free (even without an allergy) etc.

What is your definition now?

Where did that come from?

Is that what YOU truly believe?

Is that what you want your kids to believe?

Is this something you want to bring into the next phase as an UnDieter?

If you stripped down everything and started with a clean slate, meaning:

It’s as if you never learned anything from diet culture (as if it didn’t exist)- You didn’t have predetermined opinions around body size, beauty, weight, working out, food, etc.

Imagine yourself being re born onto the planet into the person you are today, into the body you have today.

There isn’t anyone, anything (like society) telling you how to act or think.

Now…

What beliefs would you create around what wellness means to you.

This can still include traditional physical well being -

Ex.

-Regularly moving your body

-Eating nutritious foods

- etc

But we also want to be sure that you broaden your vision of wellness to mind, body, AND soul: this might look like.

Listening to your body (this might mean rest, working out, pizza or salad on any given day)

Making time to be social

Enjoying your favorite foods without guilt

Being flexible and letting go of rigidity when it comes to food and fitness

Setting boundaries with those around you

This can include so many things - just think what would be the most important to you to include in your new definition.

Keep this definition somewhere you can see it so you can remind yourself everyday of what you are living/ working towards (this definition can absolutely be a goal, you might not feel this right now and might still be working on repairing your relationship with food and your body but if you don’t see where you’re going, you can’t head in the right direction).

To get your worksheet that goes with this episode go to www.thebodylovesociety.com/57 and we will send it to you instantly.

 

And feel free to have a look around our new website (so fresh, we love it!) where you can learn more about The UnDiet Academy launching in July and join the waitlist, and you can also grab our free mindset audio training on the homepage and more!

If you'd like to listen to the full episode on redefining your definition of wellness- LISTEN TO THE EPISODE HERE.

Let us know in our FB community (www.facebook.com/groups/howtoloveyourbodypodcast) - what you come up with!

We are here to support you!

Today we are talking about the true way to achieve balance.

We like to call it the pivot and push.

Have you ever been a dieter who said, “I just want to lose x amount of pounds and stick to my diet” and THEN I’ll be balanced.

From experience and from coaching many women we have never come across anyone who was restricting, on a rigid meal plan, and then after their 30 day detox was up they all of a sudden became a balanced eater where they went from eating no dessert or carbs for 30 days and then could easily eat them sometimes and feel really balanced about it.

That’s just not how it works- if you have an unhealthy relationship with food- dieting and restricting is not going to magically change that into a place of balance and feeling sane.

Even when you let go of the restriction - just DECIDING to now be balanced doesn’t create freedom because old ways of thinking and diet mentality will take over again if not healed.

So here’s how you can achieve TRUE balance:

First you must pivot. This means making a big shift in the way you think about food and your body.

You’ve got to start with letting go of all the rules. Seriously, give yourself unconditional permission to eat. Allow allow allow. Let go of rigid meal plans, stop making food good or bad, stop shaming and guilting yourself when you eat. You have to let loose and really learn how to tune into your body. To not eat according to any diet rules but rather what your body is asking you for. You and your body have got to learn how to trust each other again. This is all the Intuitive Eating work and most importantly the mindset work that helps you shift the way you think about food and your body.

This is clearly easier said than done and pivoting is something we support women in, in The UnDiet Academy.

Essentially the pivot means repairing your mindset and relationship with food and your body -

THEN and only then can you push yourself a little.

Many people think that when you become an undieter you can’t push yourself to do anything that doesn’t feel 1000% amazing at all times when it comes to health and wellness but this isn’t true.

When you have a healthy relationship with food and your body it feels great to push yourself a little now and then .

But if you do this without pivoting first, it will just turn back into a diet.

What this means is it’s okay to pivot your thoughts and push yourself (in a way that feels good to you) to add more wellness into your life.

Its okay to push yourself to:

- Cook a healthy/ satisfying meal a few times a week even though it’s a bit more challenging to make time to cook. But you push yourself to do it because you know it makes you feel good.- Go move your body when you don’t necessarily feel like it but you know once you get there it feels really good. - Add more veggies into your week because you know you haven’t had any for the last few days.- Decide not to drink every single weekend because it just doesn’t feel great. You choose when it’s worth it.- Skip the dessert when you just feel way too full and you know you can have some tomorrow. - Take leftovers home instead of making yourself finish it just because it’s in front of you. You know your body just won’t feel good.- Add meditation into your life because you know it will reduce stress and that will feel so good even if it’s just for 5 or less minutes. - Go to bed earlier because you know how important sleep is for your health. - Saying no to the freshly baked cookies because you just ate dinner and feel too full but will gladly take some home for another time (or maybe later that night.)

Bottom line - it’s okay to push yourself to do things that will improve your health and wellness - the thing is you must be honest with your intention behind your choices, and that will only come with repairing your relationship with food and your body.

If you aren’t eating the dessert (even though you are dying to have it) because you’re secretly hoping for weight loss that isn’t wellness

Do you struggle with emotional eating?

Emotional eating is the tendency to eat in response to positive and negative emotions. Humans will do anything in their power not to feel uncomfortable, so to make it go away/ distract themselves many people turn to food.

In this episode we share the spectrum of emotional eating - there are different levels and some are healthy and some are not as self honoring.

This is to say that some emotional eating is completely healthy and normal, but there does come a time when it can be destructive to your relationship with food and your body.

A first step is to assess where you are on the spectrum.

Normalizing emotional eating is definitely something you'll want to do - you may be in a place where accepting the emotional eating that is happening, is the best next step.

Dieting/ the desire to eat less/ “food is fuel” narrative has demonized all emotional eating when in fact it’s just a part of normal eating….

But yes there are times and degrees of emotional eating that you might want to work on shifting to improve your relationship with food and your body.

 

The overarching key is repairing your relationship with food and your body

 

 

This means normalizing food, getting rid of guilt and morality around food, releasing the “specialness” and “forbidden” mentality around certain foods

Its unlikely you emotionally eat salad - which shows its the forbidden thoguhts and unhealthy relationship with these foods that make us use them as a coping mechanism.

I have never come across someone with a healthy relationship with food that using food as a coping mechanism

The thing is, we need coping mechanisms, we need them, they arent shameful. But if they are self destructive we probably want to work on this.

 

 

Once you realize you can eat ice cream at any time for any reason, it loses it’s power and wont have the same emotional effect it used to, therefore you will stop using it as a coping mechanism.

 

I had a client in the past that was jokingly mad, because after a hard, stressful day at work that big cheesy pizza just didn’t do the trick anymore. She had to discover new ways of unwinding, de-stressing - which felt great for her but the food really did lose it's power over her.

This is a common occurrence in The UnDiet Academy and its BECAUSE these women are repairing their relationship with food and their bodies.

That being said, here are some small steps you can take to alleviate emotional eating that you feel is not serving you.

 

Make a list of things that you know help you destress/ relieve emotions etc.

 

 

Have other alternatives to food, but eating can definitely be on the list, this isnt about avoiding eating emotionally all together, it’s about giving yourself other options

When you feel you do need something, look at the list, tune in and feel into what would serve you the best right now, sometimes that’s going to be journaling with a cup of tea, eating, or going for a walk with your favorite podcast.

Another important thing is to express your emotions, when we bottle them up it feels easier to stuff your emotions down with food. Saying things out loud releases a lot of the heaviness of it. Having people to talk to is vital. WHo can you reach out to in these moments?

 

ALLOW FOOD - we say this all the time but it is kind of the basis of everything.

If food is special, it will always have power over you. If food is forbidden you will always break the rules, forbidden fruit is the sweetest

 

Find you have a struggle with oreos? Get them in your pantry and allow yourself to eat them any time of day

When this is coupled with the mindset work and physical tools of becoming an undieter, which are fully explored in the undiet academy, you will find you can have a cookie here and there without thinking about it all day and the 12 cookies at night after the kids have gone to bed is a pattern of the past

 

Let us know in our FB community (www.facebook.com/groups/howtoloveyourbodypodcast)  -

What is shame, why do we feel it about food and our bodies and how can we get out of it?

If you've ever read any of Brene Brown's work you might have learned a little about what it is.

She defines shame as "the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging – something we’ve experienced, done, or failed to do makes us unworthy of connection." 

When we feel ashamed about what we're eating, how we're eating (hello, binge eating) or about our bodies we isolate ourselves and dive into a feeling of unworthiness.

In this episode we will be exploring why we feel shame when it comes to food and our bodies and how to release it so you can move forward with more peace around your relationship with food and body.

Join us in our podcast community to share your shame and get it out in the open at www.facebook.com/groups/howtoloveyourbodypodcast

Love Lauren and Jenna

This journey has a lot of stages.

There are the early days. You just found out about Intuitive Eating. You know you've reached diet bottom but are unsure of really what to do.

You may have even read the book Intuitive Eating and it makes so much sense doesn't it?

I mean, clearly the meal plans and the strict rules aren't working. They leave us binge eating, obsessing over food all day and feeling out of control.

So, yes - listen to your body, let IT tell you what to do, eat, how to move.

This seems doable.

But here you are with the mind of a dieter and decades of dieting habits ingrained in you.

So you start TRYING this Intuitive Eating thing. 

You tell your friends you're trying to stop the diets.

You over eat at lunch and you promise yourself you'll try harder tomorrow.

The trying stage is the first step.

Then there's the doing stage.

This is where you really are committed to never dieting again, you mean business.

You are taking action - using the tools of Intuitive Eating, listening to the best non diet podcasts (I mean you're here after all!) and doing your best to tune into your body.

But this stage is still a lot of hard work. 

Lastly is the transformation stage.

This is where you are LIVING as an Intuitive Eater.

It just IS. You are transformed.

Listen to this episode to learn more about what next steps to take depending on which stage you are at right now.

Want to chat? You can book your free call here https://tbls.typeform.com/to/Ba1QyU (we will not be doing calls again after June 2019, so now is the time if you want some personal help!)

Love,

Lauren and Jenna

Do you wonder how you can lose weight for health reasons without it becoming another diet?

Do you have a health condition (or just want more overall wellness) and a doctor has recommended you lose weight?

If you are interested in learning how to lose weight for health reasons, tune into this episode.

We cover:

If and how you can lose weight when it's not about looks and vanity.

How to improve health overall.

What to focus on and not focus on if you are wanting to be healthier in your body!

We get asked this question every now and then and it was asked about in our free podcast community the How To Love Your Body Podcast Community.

If you want to get your questions answered in the group and on the podcast be sure to join the free community now!

Much Love,

Lauren and Jenna

We are TOGETHER IN PERSON and LIVE from Los Angeles!

Today we are sharing about our weekend and how you can be intuitive during vacation and travel.

You can get our free guide here ---> www.thebodylovesociety.com/guide

Want to chat with us? Fill out a short form here ----> https://tbls.typeform.com/to/Ba1QyU

Follow us on Instagram here ----> www.instagram.com/thebodylovesociety