More Than What You Eat

You've probably heard this common diet advice a million times "it's all about calories in, calories out".

You go on diet plans that give you an allotted calorie amount you can eat, and then you obsess over nutrition facts labels and find you've turned into a human calculator adding up numbers all day and spending your energy making sure you don't go over that number.

It's quite exhausting, isn't it?

You've been told it's all in the name of health… but is it??

And do you really need to count calories to achieve YOUR healthy weight?

Have you actually ever asked yourself, what actually IS a calorie? What does it do? And what actual importance does it have in my overall health if I'm not attaching it to size?

If you've been stressing about counting calories or have ever felt guilty for eating a snack that has 'too many calories', this podcast episode is for you!!

This episode sheds light on the actual role of calories as it relates to your health, and will help you change the way you evaluate the foods you choose to eat based on more than just the number of calories.

You'll also understand how our bodies use calories, the importance of learning to listen to our hunger and fullness cues, and what happens to your health and weight when you eat in alignment with your body's needs.

In this episode we cover:

• [2:25] What a calorie is, how it functions within the body, and how your body regulates calories
• [4:00] What processes are happening in your body when you are hungry
• [5:54] Should you be micromanaging calories to help regulate weight or not and what happens when you begin to eat in alignment with your body's needs
• [8:55] How calorie deficits actually affect the psychological and physiological mechanisms in your body

Rachel's Resources:

• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )
• Subscribe and watch YouTube Channel Eat Free | Live Free (hyperlink to bit.ly/eatfreelivefree_youtube )

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/

Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

The athlete world is FULL of disordered eating advice! But if you're an athlete you may not know that. You may be thinking this advice is normal.. And then be judging yourself for not being able to adhere to that advice.

Or maybe you were 'strong enough' to stick to your regimented (and often unhealthy) way of eating as an athlete but feel completely lost on what life with food and your body 'should' look like, not that you've retired (or are no longer able to train).

If you struggle with your relationship with food and feel confused on what 'normal eating' should look like as a former athlete, or are stressing about body changes that are happening as a result, this podcast episode with former Division 1 Athlete and Registered Dietitian, Katie Spada, is the one you want to listen to!

Katie shares her own journey as an athlete and how that affected her relationship with food and body image, and how that journey inspired her to help others in the athlete world and especially those who retire from it find balance and healing with food and body image.

In this episode we cover:

• [0:30] Katie's story and how she became a Dietitian who specializes in working with athletes & former athletes
• [3:02] Common misconceptions about nutrition that can actually be harmful to performance and body image within the different athletic communities
• [6:41] Addressing the coaches' levels of education in nutrition
• [8:14] How coaches often focus on body size instead of performance & why that is problematic
• [10:11] How coaches can turn a blind eye to Orthorexia
• [11:40] The balanced approach to good nutrition for athletes versus disordered eating and how athletes can put themselves in the best position to eat intuitively AND perform well
• [17:38] How athletes can become more in tune with their body's hunger cues when exercise blunts natural hunger cues
• [20:37] Common struggles with food and body image that athletes face when retiring from their sport career
• [22:30] Red flags that can act as clues to former athletes that they may have disordered eating
• [25:51] Why body change is normal when you stop living the athlete lifestyle and the association between appearance and worth
• [33:56] Katie's advice for transitioning to unfamiliar normal life from extreme athlete life
• [37:51] The freedom and fun that come from discovering new things and the power of asking questions of your desires

Rachel's Resources:

• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )
• Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Katie's Resources:

• Follow Katie on Instagram: https://www.instagram.com/fueling.former.athletes/

Check out Katie's Website: www.spadastrongnutrition.com

Do you feel like diet culture has stolen a part of your life?

Do you believe that if it weren't for a certain person in your life who made comments about your body size and food, or perhaps certain experiences that made you feel like your body is wrong or you aren't 'good enough' for not having more self discipline to stop 'eating so much', then you would not have had to deal with your current struggles with food and body image?

It's so easy to feel like a victim of diet culture in whatever way it has manifested and showed up in your life. In many ways, if you've experienced such encounters, you have been a victim.

But where is the line drawn between acknowledging victimization and having that turn (even subconsciously) into victimhood?

Your mindset and how you relate to your past experience, and how you choose to move forward, play such a huge factor in your healing journey and being able to reclaim your power back from diet culture.

Let's be clear, victimization doesn't necessarily mean you've experienced only one extremely traumatic event in your life. Victimization can arise from any negative experiences that contribute to self-sabotaging behaviors - including diet culture and how that damage is continuing to impact your current behavior.

In today's episode, Rachel walks you through the differences between victimization and victimhood, why its important to identify the difference and how address each one in your food-freedom journey, including the two important steps to take to change your mindset - so you can truly let go of diet culture's grip in your life and take back the narrative to live a healthy, happy, free, and full life that you deserve!

In this episode we cover:

• [1:31] The difference between being victimized and victimhood
• [3:55] The importance of validating victimization and differentiating that from self-sabotaging behaviors that fuel a victimhood mentality - how do we do that?
• [5:00] How to resolve self-sabotaging behaviors in relation to food
• [12:00] How to take ownership of your past experiences in order to break free of victimhood

Rachel's Resources:

• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/

Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

If you've been diagnosed with Gestational Diabetes, you may have found yourself in a "pressure cooker" situation if you've never had blood sugar issues before.

Now you have to quickly learn all about blood sugar and how to manage it while under the pressure of higher risks not only to your own health but to the health of your child.

Add to that the nutrition misinformation out there and fear-inducing tactics often used by healthcare providers (and the internet, oof!) when communicating this information to you (as 'motivation' to create lifestyle changes) and you end up with an incredibly stressful situation during an already vulnerable and stressful time of your life.

Here's the truth: managing Gestational Diabetes doesn't have to feel so overwhelming, stressful, hard, or scary!

In today's episode, Registered Dietitian and Certified Lactation Counselor, Leslee Flannery, addresses the myths surrounding nutrition as it relates to gestational diabetes, what women can do to advocate for themselves, actionable tips for having a healthy pregnancy and baby, and ways to manage blood sugar while maintaining a sense of food freedom and a healthy relationship with food.

In this episode we cover:

• [1:36] Leslee shares the fears she saw in the women diagnosed with Gestational Diabetes and busts some nutritional myths
• [5:27] Leslee reveals the known causes of and risk factors for developing Gestational Diabetes and how self-blame doesn't help
• [7:57] Actionable things that women can do to combat the carb-cutting myth and to eat in a healthy, balanced way
• [13:39] Exploring less-obvious causes of blood sugar spikes and how to mitigate them
• [22:26] How to combine intuitive eating with the limitations that come with Gestational Diabetes and how to support women with a history of disordered eating during this time.
• [33:49] The importance of advocating for yourself and being a part of your healthcare team
• [39:00] Non-food-related ways to positively affect your blood sugar
• [40:35] What postpartum looks like for women and their babies after the diagnosis of gestational diabetes
• [46:36] Leslee explains what A1C is, why checking it is important, and when is the best time to do so after birth

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Stop feeling out of control with food using the FREE eguide: 3 Steps to Stop Feeling Out of Control with Food (hyperlink to https://rachelgoodmanrd.kartra.com/page/7NG39 )
• Want to enjoy your fav foods AND feel good, too? Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Leslee's Resources:

• Follow Leslee on Instagram: https://www.instagram.com/Gestational.diabetes.nutrition/

Get Leslee's free guide: 5 Tips to Lower Fasting Blood Sugar: (hyperlink to https://drive.google.com/file/d/1sozEHebTff4yDUmJQIxcs8GAjkKdMBD3/view

You may have been led to believe that increased weight is the cause of increased pain. You repeat to yourself what you may have been often told by others and even medical professionals: "If I could only lose weight, then I would be pain-free. It's my fault and I can change this by just losing the weight if I try hard enough."

But is that really the truth?

We dive into this struggle in today's podcast episode with former ballroom dance champion and Physical Therapist Danny Schapiro.

Danny focuses on helping everyBODY move and feel good, no matter their size. Because everyone's body is different and all bodies deserve to feel better and move without pain. It's not about the size of the person, but about how they are moving and he shares actionable tips on how you can do just that starting right now, not X pounds from now!!

Danny joins us to share the "connection" between pain and weight, the reasons you should ask "why" when seeing a medical professional, and the importance of focusing on what is happening inside the body instead of what size the body is.

In this episode we cover:

• [3:30] The connection between the mechanics of movement and how they are (or are not) influenced by weight
• [12:45] Simple movement changes that can help with knee pain
• [15:00] How to know that joint pain is not connected to the mechanics of movement
• [22:02] Common Physical Therapy modifications that can be done to help accommodate larger bodies
• [32:12] Danny's advice on how to advocate for yourself in a health care setting and red flags that should send you looking for a new provider
• [47:05] Danny's final advice on being an investigator of your own health

Many of our interactions and experiences in childhood contribute to the body image we have as adults. In today's episode, Pediatric Registered Dietitian Riley Peterson joins us to share her advice on raising body-positive kids.

Riley fell into her line of work after her experience working with children during her time as a clinical dietitian in a hospital. She noticed that a lot of parents & doctors alike were concerned with their children's height, weight, and body image and can see how these stresses were not serving the parents or the child.

Since then, Riley has dedicated her work to helping parents foster food neutrality and body positivity in their children.In this episode, Riley shares the preventative measures that parents can take to avoid triggering a negative body image in their children, how they can teach their kids about health in a neutral manner, and what they can do to foster body positivity in their kids.

She also discusses the double-edged sword that is the BMI percentile charts, and how parents can approach and navigate that conversation with their children & doctor.

In this episode, we cover:

• [2:45] How Riley got into her line of work
• [5:03] What Riley noticed was impacting negative body image in her clinical work with children
• [9:11] The double-edged sword that is BMI percentile charts
• [12:38] Preventative measures that parents can take to avoid fostering negative body image in their children
• [21:43] How to teach your children about the neutrality of food and health
• [32:12] How parents can foster body positivity and food neutrality with their children

Riley's Resources:

• Follow Riley on Instagram: https://www.instagram.com/raisingbodypositivekids/
• Riley's website: https://raisingbodypositivekids.com/

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Want to enjoy your fav foods AND feel good, too? Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

How many times have you mentioned "Intuitive Eating" and the response was "that doesn't work for me! I'd just eat cakes and cookies all day. No thanks!"? Or maybe you're reading this as a newbie to IE feeling like it just doesn't add up to living a healthy life…

Whichever it is, this is a common response - and misconception! - from anyone who doesn't actually understand what Intuitive Eating is! Which is a shame because that means they are potentially missing out on something that can be incredibly life changing in the most amazing and meaningful way!

I'm hoping this long overdue episode will change that.

Today, I'm discussing what Intuitive Eating is for anyone who is just hearing about it for the very first time or doesn't fully understand it and is open to learning more.

I'm sharing the foundational blocks of Intuitive Eating (that go beyond one social media post), starting with what it means and where did the term first start. I review each of the 10 principles that make up the Intuitive Eating framework. Understanding these 10 principles is key to seeing how nuanced IE really is.

If you're new to intuitive eating and food freedom, I share some red flags to help you recognize someone's awareness and expertise on the subject as far as Intuitive Eating is concerned.

Lastly, I share tips for you if you're just taking your very first steps into your own intuitive eating journey.

Whether you're a complete newbie or you've already been on your own intuitive eating journey for a while, this episode is an excellent reminder of the foundational blocks of Intuitive #ating and what it REALLY requires to find food freedom, body peace, and a healthy happy life.

In this episode, we cover:

• [3:36] What is intuitive eating and where did it first start?
• [7:33] The 10 principles of the intuitive eating framework
• [25:19] Why intuitive eating is not a linear journey
• [26:18] Recognizing red flags when intuitive eating is concerned
• [33:53] How and where to get started with intuitive eating

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Want to enjoy your fav foods AND feel good, too? Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Family gatherings and holiday celebrations can be a very difficult time, especially if you're newly navigating your journey through intuitive eating.

Not only do you have a spread of food triggers in front of you, but you might also be surrounded with loved ones who hold on to generational beliefs regarding body image. In this episode, Robin Gutman, a licensed mental health clinician who specializes in trauma and relationship trainings, joins us to share her wisdom on establishing safety and boundaries during these situations.

We discuss what trauma really means, how to navigate holiday and family meals with family members who might still subscribe to diet culture, how to create a safe space internally in those environments, and how to practice mindfulness in an incredibly distracting environment.

In this episode, we cover:

• [6:53] What does trauma really mean and what differentiates it from a really bad experience?
• [8:40] The signs and symptoms of traumatic experiences and the behaviors and thought patterns that can come from that
• [14:27] How to navigate holiday and family meals with family members who might still subscribe to diet culture
• [21:53] How to create a safe space internally when you aren't able to physically remove yourself from your environment
• [32:21] Why it's always important to be aware of generational cycles
• [34:32] Tips for communicating boundaries with those closest to you
• [41:18] How to practice mindfulness in a distracting environment

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Want to enjoy your fav foods AND feel good, too? Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

Robin's Resources:

• Follow Robin on Instagram: https://www.instagram.com/robingutman_lpc/
• Work with Robin: https://www.psychologytoday.com/us/therapists/robin-gutman-pomona-ny/728962?utm_source=TDE&utm_medium=Email&utm_campaign=TD_SHA_1_1_A1.o

I find that many entrepreneurs, especially in the online space, tend to share the shiny, glittery moments of entrepreneurship. When in reality, there were a lot of trials and tribulations that made up this journey.

5 years ago, on this exact day, I launched my website and started my private practice. In honor of that I've decided to get real, pull back the curtain on what my entrepreneur journey has been like and the lessons I learned along the way in hopes that it helps and inspires you on your journey.

In this episode, we cover:

• [4:30] Why you need to stay true to yourself and believe in yourself
• [12:19] Time is your best friend why you need to be patient
• [15:03] Why comparison is a learning opportunity
• [25:48] The importance of investing in yourself
• [28:31] Why you need to take aligned action, no matter how scary it is
• [33:03] Your business success is never going to make you feel enough
• [44:15] Enjoy the phases you're in on your journey

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Want to enjoy your fav foods AND feel good, too? Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]

One of the most common questions I receive is "how do I eat intuitively while managing my GI issues?" Maintaining food freedom while figuring out your GI and IBS symptoms can be very tricky.

In today's episode we dive into this topic with Registered Dietitian, Alyssa Lavy who specializes in IBS and GI management and has helped many clients manage their IBS symptoms while maintaining food freedom. We have a nuanced conversation all about understanding IBS and where it sits in the gray area of nutrition. We talk through how to actually know if it's foods that are causing your symptoms, or are there other factors to consider as well as the overlap of IBS and disordered eating. Alyssa also explains the FODMAPS diet and where it can be helpful and harmful.

This is an important conversation for anyone who has an official IBS or GI diagnosis. However, it shouldn't be missed if you aren't officially diagnosed as well. If you struggle with GI distress, listen to this episode as Alyssa shares her expertise, as well as some helpful management tips so that you can maintain food freedom, eat intuitively, and manage any GI symptoms you might have.

In this episode, we cover:

• [12:03] How Alyssa got into her field
• [14:18] What is IBS and what are some clear signs of IBS?
• [17:06] How to know if it's food or how you feel about food that's causing your symptoms
• [23:32] The overlap in IBS and disordered eating
• [26:40] Do GI issues or disordered eating come first?
• [28:22] What is FODMAPS and where can it be helpful or harmful
• [36:05] What's the max that someone should be doing FODMAPS (IF they are a candidate)
• [39:26] How to find out what is actually giving you your symptoms
• [47:44] Are your symptoms a result of your stress around the food or is it the actual food?
• [51:27] How to modify your trigger foods and maintain food freedom

Alyssa's Resources:

Follow Alyssa on Instagram: https://www.instagram.com/alyssalavyrd/

Alyssa's Website: https://www.alyssalavy.com/

Rachel's Resources:

• Follow Rachel on Instagram https://www.instagram.com/dietitian.rachelgoodman/
• Are you a Food Freedom Professional seeking to boost her coaching confidence with clients using the Intuitive Eating approach? Get immediate access to the FREE video training, 3 Steps to Boost Your Coaching Confidence: https://rachelgoodmanrd.kartra.com/page/food-freedom-for-professionals
• Want to enjoy your fav foods AND feel good, too? Join Rachel's online course Living Free: rachelgoodnutrition.com/program
• Want to share your thoughts or feedback on this episode? Contact Rachel at [email protected]