Make Peace With Food

In this episode of "Make Peace With Food," host Emily LaVoie dives into the complexities of dealing with food and body image during the holiday season. Emily provides invaluable advice on how to handle family gatherings and social events that often come with triggering conversations about diet and body image.

Key Highlights:

• Comparison to Supermodels
• : Emily discusses the unrealistic standards set by supermodels and encourages listeners to avoid comparing their personal photos to heavily edited media images.
• Diet Conversations
• : Learn strategies for gracefully navigating and redirecting unwanted diet talk during gatherings.
• Body Positivity
• : Embrace a positive mindset by reframing thoughts on food and body image, emphasizing self-acceptance over self-criticism.
• Role-Playing Advice
• : Gain confidence through role-playing scenarios to prepare for potential triggering situations.
• Impact on Future Generations
• : Understand the importance of setting positive examples related to food and body image for future generations.
• Setting Boundaries
• : Get practical tips on communicating boundaries to avoid negative discussions, from pre-event text messages to in-person conversations.
• Support Systems
• : Discover the power of having an ally to shift conversations and support you during events.
• Handling Photos
• : Emily reflects on the importance of being in photos to capture memories without falling into the trap of scrutiny or comparison.
• Holiday Food Mindset
• : Shift your mindset to enjoy holiday foods without guilt, rejecting the “last supper mentality” to alleviate psychological pressure.

Special Segment:

• Halloween Reflections
• : A nostalgic look back at Halloween costumes and the importance of indulging in holiday treats without guilt.
• Family Dynamics
• : Strategies for dealing with family members who may push your buttons, from kind and diplomatic responses to setting firm boundaries.

Join Emily LaVoie as she guides you through maintaining a healthy relationship with food and body image during the festive season. Remember, food should bring joy and pleasure, not stress or guilt.

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Enjoy this episode and embark on a journey towards peace with food and body image this holiday season.

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Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

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In this episode of Make Peace with Food, Emily LaVoie introduces the concept of the pendulum analogy to explain the cycle of restrictive dieting and chaotic eating. She emphasizes the importance of finding balance within a healthy range, where food choices feel harmonious rather than extreme.

Emily addresses a common question: How long does it take to heal your relationship with food? She explains that timelines vary greatly from person to person. Some clients achieve significant progress within a few sessions, while others may need ongoing support over months or even years. The key is recognizing that everyone’s journey is unique, and there’s no “right” amount of time.

Throughout the episode, Emily shares real client stories to illustrate different paths toward food freedom. Whether clients need short-term guidance, long-term support, or occasional check-ins to vent about diet culture, her approach is adaptable to individual needs.

She concludes with an invitation for listeners to explore their own journey toward food peace by scheduling a free consultation. Emily encourages embracing progress at any pace and reminds listeners of the transformative power of finding balance.

Link to Biggest Loser study: https://pubmed.ncbi.nlm.nih.gov/27136388/

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In this episode of Make Peace with Food, host Emily LaVoie tackles the misconceptions around health, fitness, and calorie intake. She discusses how society's emphasis on appearance often leads people to make extreme dietary choices, such as severely restricting calorie intake, which can result in harmful health consequences, even to the point of malnutrition or disordered eating. Emily stresses that health is multifaceted and cannot be gauged by appearance alone. She encourages listeners to embrace a sustainable approach to wellness, focusing on nourishing their bodies without falling into cycles of weight cycling or restrictive diets.

Through personal stories and professional insights, Emily shares how easy it is to fall into the trap of "extreme" health measures, particularly for those who may feel pressure due to family health histories. She emphasizes that every individual's caloric needs differ, especially for adults with demanding lives, such as parents of young children. Health, she argues, is not a race but a journey, best achieved through consistency, balance, and realistic goals.

Links to topics discussed in this episode: 

Musculoskeletal exercise: Its role in promoting health and longevity: https://pubmed.ncbi.nlm.nih.gov/36841491/

Minimal-Dose Resistance Training for Improving Muscle Mass, Strength, and Function: A Narrative Review of Current Evidence and Practical Considerations: https://pubmed.ncbi.nlm.nih.gov/34822137/

Consequences of Weight Cycling: An Increase in Disease Risk?https://pubmed.ncbi.nlm.nih.gov/25429313/

Variability of body weight and health outcomes in the Framingham population: https://pubmed.ncbi.nlm.nih.gov/2041550/

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Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

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Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode, host Emily LaVoie dives into the complex world of intuitive eating and the concept of full, unconditional permission to eat. Emily breaks down why having a good relationship with food means accepting all types of food—even those we've been conditioned to fear or restrict, like Halloween candy. She touches on the generational impact of poor food relationships and how parents can set healthier examples for their children. Emily also explores the science of habituation, which helps demystify cravings and supports a more balanced, guilt-free approach to food. If the idea of letting go of food rules feels overwhelming, Emily shares how to take those first steps, starting with safer foods, and encourages listeners to seek guidance when needed.

Article explaining habituation theory: https://www.verywellmind.com/what-is-habituation-2795233

Habituation mechanisms and their importance for cognitive function:  https://pmc.ncbi.nlm.nih.gov/articles/PMC4288050/

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Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

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Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode of "Make Peace With Food," host Emily LaVoie dives into the nuanced world of hunger, breaking down the often misunderstood concept of "emotional hunger" versus "emotional eating." Emily emphasizes that using food to address unmet emotional needs doesn't make one a bad person. Instead, she encourages developing a "toolbox" of alternative coping mechanisms.

Join Emily as she explores the four distinct types of hunger: physical, taste, emotional, and practical. You'll learn how to differentiate between these types, recognize their unique characteristics, and appreciate the importance of honoring your hunger cues to foster a healthier relationship with food.

 
Physical hunger, emotional hunger, taste hunger, and practical hunger each have their role and significance. Emily provides practical advice on how to identify these feelings before reaching for food, understanding it's a common journey to forget at first but crucial for long-term well-being.

In a special segment, Emily shares her delightful culinary experience with chicken shawarma, illustrating how savoring new flavors can bring joy and satisfaction. Throughout the episode, she reassures listeners that all forms of hunger are valid, including emotional and taste, and it's okay to indulge for emotional reasons if that's what you need.

This episode also touches on the broader themes of healing one's relationship with food and improving body image, all while avoiding triggering topics like calories and weight.

 
Whether you're dealing with physical hunger pangs or an intense craving for a favorite treat, Emily's insights will help you approach food with more awareness and less self-criticism. She reminds listeners to aim for realistic goals rather than perfection, offering personalized support through one-on-one coaching and free consultations available on her website.

Remember to follow, subscribe, and leave reviews to help spread this important information. Shoutout to our supporters on Patreon for sustaining the podcast. Tune in for practical tips, heartfelt stories, and a compassionate approach to making peace with food.

Listen to the full episode to deepen your understanding and start identifying the types of hunger you experience, paving the way for a balanced and mindful eating journey.

Support the show

Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

My website: https://emily-lavoie.com

Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode of Make Peace With Food, host Emily LaVoie dives deep into the concept of satisfaction when it comes to eating. She breaks down the different elements that contribute to a satisfying meal, from texture and temperature to how you want to feel after eating. Emily emphasizes that intuitive eating isn't about unrestricted indulgence but rather about being mindful of how food makes you feel. She encourages listeners to ask questions like, "What texture am I craving?" and "How do I want my stomach to feel afterward?" to create more fulfilling eating experiences. As always, Emily is here to help you aim for satisfaction in every meal.

Support the show

Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

My website: https://emily-lavoie.com

Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode, Emily LaVoie shares practical tips on silencing your inner critic and shifting negative thoughts about your body and eating habits. Discover how setting boundaries with your inner bully can help improve your body image over time. Emily offers creative strategies to manage self-critical thoughts and reminds us that the people who love us do so for reasons far deeper than appearance. Tune in for insights and encouragement to help you change your mindset and make peace with food.

Support the show

Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

My website: https://emily-lavoie.com

Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode of Make Peace With Food, certified eating psychology coach and host Emily LaVoie delves into the vital topic of body diversity. Emily, who runs a virtual private practice, emphasizes the importance of acknowledging and embracing the beautiful variety of human body types, skin colors, heights, hair colors, and eye colors. She challenges societal norms that pressure larger-bodied individuals to look like smaller-bodied individuals, explaining why such changes are neither effective nor necessary for health improvement.

Emily discusses the behaviors that genuinely foster health, such as getting enough sleep, managing stress, staying hydrated, exercising moderately, and building supportive relationships. She reveals the secrets of the "Blue Zones," regions where people live exceptionally long and healthy lives, and points out that human connection and community are crucial components of well-being.

Listeners will learn why focusing on weight loss to prevent disease is not backed by long-term research and why celebrating body diversity is essential. She also underscores the importance of having a positive relationship with food and integrating a variety of fruits and vegetables into our diets for balanced nutrition.

Tune in to discover why our unique physical characteristics should be celebrated and how embracing our natural diversity leads to a healthier, happier life.

Links: 

Skin color & Diabetes T2 - https://pubmed.ncbi.nlm.nih.gov/31348139/

Fair skin & skin cancer - https://pubmed.ncbi.nlm.nih.gov/35346986/

Increased Height independent risk factor of AF -https://pubmed.ncbi.nlm.nih.gov/33714405/

Being short, cardiometabolic risk factor - https://pubmed.ncbi.nlm.nih.gov/33408690/

Social support, an important determinant of health - https://pubmed.ncbi.nlm.nih.gov/38088736/

Book - Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest      Amazon Link - https://amzn.to/479DiNe

Intentional weight loss without behavior change does not lead to improved long-term health - https://pubmed.ncbi.nlm.nih.gov/8363208/

Absence of an effect of liposuction - https://pubmed.ncbi.nlm.nih.gov/15201411/

When research studies control for behavoirs vs. simply measuring weight loss - https://pubmed.ncbi.nlm.nih.gov/16339599/

Health indicators can be improved through changing health behaviors, regardless of whether weight is lost - https://pubmed.ncbi.nlm.nih.gov/15942543/

"Remarkable parallels between the behavioral patterns of successful weight loss maintainers from the National Weight Control Registry (NWCR) and individuals with chronic anorexia nervosa" - https://pubmed.ncbi.nlm.nih.gov/28152191/

Support the show

Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

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Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode of Make Peace with Food, hosted by certified eating psychology coach Emily LaVoie, we dive deep into the intricate world of eating behaviors and their emotional underpinnings.

 
Emily unravels the complexities of binge eating, overeating, stress eating, chronic dieting, weight cycling, and food addiction. She elucidates the fine line between necessary sustenance and behaviors often driven by emotional distress and societal pressures. Binge eating, marked by uncontrollable consumption, and the resulting shame and guilt, is discussed in-depth, offering listeners insights into breaking the binge cycle and the importance of not compensating.
Listeners will gain a better understanding of how food manufacturing companies engineer foods to foster overeating and how food restrictions might contribute more to perceived addictions than the food itself. Emily also highlights the prevalent emotional challenges such as food guilt, poor body image, and the confusion surrounding nutrition that many individuals face due to disordered eating or chronic dieting.

In this episode, Emily emphasizes the significance of learning to trust one's body and its natural cues, navigating away from the destructive influences of diet culture. She shares her experiences working with clients struggling with mild to moderate eating disorders, while also providing guidance for those who might need a higher level of care.

To round out the episode, Emily offers practical advice on healing one's relationship with food and improving body image, underscoring that recovery is possible with the right support and mindset. Tune in for a compassionate session aimed at helping you make peace with food, as well as updates on her personal journey with a new landscaping project.

Be sure to follow, subscribe, and leave a rating and review! Support the podcast at patreon.com/makepeacewithfood. Produced and edited by Jake LaMore at Pathfinder.

Key Topics Discussed:

- Binge Eating and The Binge Cycle

- Overeating vs. Normal Eating Behavior

- Strategies to Combat Stress Eating

- The Pitfalls of Chronic Dieting and Weight Cycling

- The Controversy Surrounding Food Addiction

- Overcoming Food Guilt and Nutrition Confusion

- The Role of Diet Culture in Disordered Eating

- Trusting Your Body with Hunger and Fullness

Join us on this journey towards a more peaceful and intuitive relationship with food!

Support the show

Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

My website: https://emily-lavoie.com

Support the show on Patreon: patreon.com/MakePeaceWithFood

In this episode, Emily introduces some new terminology to help reframe our relationship with food preparation. She explains the difference between "convenience foods" (foods that are quick and easy to prepare, like packaged foods or restaurant meals) and "labor intensive foods" (foods that require more time and effort to make from scratch).

Emily encourages listeners to let go of diet culture messaging that convenience foods are "bad" while labor intensive foods are "good." In reality, both types of foods can be nutrient-dense or "fun foods." There's no need to feel guilty about relying on convenience foods, especially during busy or stressful times.

Emily shares a personal story about leaning heavily on convenience foods while her father was in the hospital recovering from a stroke. She expresses gratitude that ready-made options were available so she could spend more time supporting her dad.

The key takeaway is to release shame around food preparation and find the right individual balance between convenience and cooking. Ultimately, nourishing yourself in a way that fits your lifestyle is most important.

Support the show

Schedule a free 30-min Zoom consultation with me here: https://schedulewithemilylavoie.as.me

My website: https://emily-lavoie.com

Support the show on Patreon: patreon.com/MakePeaceWithFood