In February 2021 I started this podcast in hopes of walking you through my self love journey back to health after years of stress and challenges. In today's episode I'm giving you the update on what the past year has looked like. To be perfectly honest my focus was a lot less on nutrition that I had assumed it would be. Tune in to find out what I've been focusing on to get to the best version of me. 

Curious about intuitive eating? Join 5 days to Food Freedom - my FREE challenge to learn more. It starts Monday, January 31: https://cathyrichardsrd.com/5-days-to-food-freedom/

To become really aware of your fullness, it takes a lot of practice. By using the fullness discover scale you'll gain more understanding of the meals that keep you full longer and the meals that have you looking for more food an hour later. Paying attention to your fullness and practicing awareness around it  - you'll learn how to get to your endpoint of eating - aka the last bite threshold. It's the point where you notice that just one more bite of food will likely be your stopping point for a comfortable satiety level. As you know - you may choose to eat past fullness but it's a practice in learning exactly how much food your body needs to be comfortably full. Try the last bite threshold experiment and let me know how it goes. 

Have you every noticed that after you eat chinese food you find yourself searching for food within an hour or 2? You're not alone. If the balance of protein, fat, carbohydrate (fiber) are different in meals it will influence how full you feel and how long that fullness stays. In today's episode - I'll walk you through a couple or easy experiments that can increase your awareness around what foods keep you full longer. It's also a great time to practice your ability to pay attention to your body's hunger and fullness cues. 

If you need help with balancing the macronutrients (protein, carbohydrate and fat) don't forget to download my grab and go lunch guide: https://cathyrichardsrd.com/grab-n-go-lunch-options/

Can't remember the hunger and fullness scale? Revisit episode 24: Honor your Hunger. https://anchor.fm/cathy-richards--rd/episodes/Episode-24-Intuitive-Eating-Series-Honour-Your-Hunger-e16m27k

Intuitive Eating is a compassionate, self-care eating framework that treats all bodies with dignity and respect. It helps us to relearn the process of listening to our bodies - hunger and fullness cues and eating in response to those vs outside factors. So you may be wondering how emotional eating fits into the intuitive eating process. In this episode I explain where emotional eating fits in the intuitive eating journey. And I'm sharing some big news too! So listen to the end and than save the date. 

If you're ready to overcome emotional eating once and for all don't miss out on the last LIVE Craving Change program for 2021 and extra 1-on-1 support throughout the holiday season. Spaces are limited so don't wait: https://cathyrichardsrd.com/craving-change-program-black-friday/

On today's episode I'm talking about the sticky bits that show up when you start your intuitive eating journey and how that's actually why the magic happens. The boosted self confidence, better relationship with your body and more optimism. No, the journey isn't always easy but it's 100% worth it. Self awareness brings feelings to the surface and we can chose to move through them as part of the process. Emotional eating will happen and that's okay. 

To review my episode on turning negative self talk into positive self talk go here: https://anchor.fm/cathy-richards--rd/episodes/Episode-16-Positive-thinking-how-to-turn-negative-thoughts-into-positive-ones-e11iafn

To get on the Craving Change Waiting List: https://cathyrichardsrd.com/craving-change-program/

In todays client series - I am walking you through a real life client example. In this short episode I'll explain why the initial low FODMAP approach didn't work and how the clients symptoms have improved 99%. 

To learn more about the low FODMAP dietary approach read my blog post here: https://cathyrichardsrd.com/the-fodmap-diet-to-easily-manage-irritable-bowel-syndrome/ 

or listen to my podcast episode about FODMAPs: https://anchor.fm/cathy-richards--rd/episodes/What-are-FODMAPs-er79jr

Feel your fullness can almost sound like a catch phrase if you're following any intuitive eater accounts on-line. In today's episode I'm walking you through how to discover what fullness feels like to you and how to use that information in becoming an intuitive eater. Don't forget to head over to my IGTV series for mini trainings from this principle. 

Distracted eating as a barrier to feeling your fullness: https://www.instagram.com/tv/CVynPjGJYdh/?utm_source=ig_web_copy_link

Challenging the food police means looking at your belief's around food and the beliefs that you may have adopted from your family. In this episode I'm walking you through some "food rules" that may be running in the background without you even realizing it. By paying attention we can identify the rules and reframe them using an intuitive eater approach as we continue on this intuitive eating journey. 

What to get the most out of this podcast series? Grab your workbook and do these exercises as I walk you through them: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/

The journey to becoming an intuitive eater involves challenging the food police or those outdated beliefs around food that you've adopted over time. Getting real with your inner critic and flipping the negative self talk on its head is all part of the process. In this episode I'm showing you how to reframe those beliefs and get honest with your inner critic (aka the real food police). Principle #4 is a long one so I'm breaking it down into 2 parts. Stay tuned for part 2. 

To get the most out of this serious - grab your own workbook here: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/

Interested in seeing intuitive eating used in real life? Then you'll want to tune into today's episode. I am sharing how I've been incorporating intuitive eating into my regular clinical practice. In this practice I am referred clients from 0-99 with a variety of medical concerns yet I'm finding that many of the principles of intuitive eating still fit. Tune in and find out why! 

Missed my last blog post on the hunger and fullness scale? Here it is: https://cathyrichardsrd.com/how-to-use-the-hunger-scale-for-mindful-and-intuitive-eating/