Quit Dieting for Good

I'm on Day 39 of staying home! All things considered, we're doing just fine. There have been good days and bad days, and we are doing our best to make the best of them. I've also been realizing that if you haven't done it in awhile, this is a great time to check your beliefs. (I know I've been checking mine!)

This has been such a busy, strange time. Even though in some ways it's been chaotic, there has also been more down time than normal. Most of us have lost our normal routines that include work/school/childcare/social lives, and it's given us a chance to think in a new away about what we WANT to include in our lives.

Based on my personal experience, this seems to be a great time to check in with your current life, thoughts, and beliefs. And maybe you'll identify some areas you'd like to make changes, even once we go back out into the world! Let's talk about them now so you can have an opportunity to examine them yourself.

This one might be hard to admit to, but you might believe that being fat is bad. Even if you wouldn't directly say those words, your actions and choices might reflect that it IS a belief you hold.

In today's culture, this is a really strong one for many women.

When you say things like: I don't want to gain weight, OR I'm most comfortable at 'this' size….

The belief you're communicating is that being fat is bad. Sometimes we think fatness is unlovable, or that being fat will make us unworthy. You've been conditioned to believe that being fat is a bad thing. Long ago being fat was an admirable trait! It was a sign of wealth and privilege.

So many health and body trends that relate to size and appearance come and go. From the rise of tanning beds and self-tanning products, to breast implants and booty growth hacks; there's a lot of messaging about what's "good" and what's not when it comes to what's desirable at the moment.

These so-called body standards are just like fashion trends. They come and go, and when they are in, we get bombarded with messaging about how important they are. But in reality….they come and go all the time.

Our body size is the same way. And since "thin is in" right now, we are being constantly told that that is the ideal we are supposed to live up to. And so we start to think…

It's bad to be fat.

I highly recommend The Anti-Diet Book by Christy Harrison if you want to learn more about the history of dieting and body ideals. And just a few weeks ago, I interviewed Victoria Welsby about life as a self-proclaimed "Fierce Fatty". We had a really great conversation about body fat and social stigma! She discusses how you might need to check your beliefs and see if you're using fat phobic thought processes to fuel your intuitive eating journey.

Write your beliefs down on paper.

Then write some things that make the statement NOT true.

For example:

Belief: If I gain weight, I won't be as healthy.

Statements: Actually, when I weighted X amount I rarely ever got sick, and actually felt healthier than ever.

There are always things that contradict your beliefs and thoughts. And if they aren't serving you, they need to be dismantled!

Being overweight is really bad for your health.

For example, I recently read an article that claimed obese people are more likely to contract and die from the Corona Virus. Intrigued, I did some research. Apparently, this information is being misconstrued by media, and it's not accurate. For example, many obese don't get the same care as non-obese people, because of healthcare biases.

Here's the deal. I know thin and fat people who are unhealthy. And I know thin and fat people, and people of all the sizes in between, who ARE healthy. Your body has a natural set point. For some of us that, set point is below average, for others its above average, and for some it's average.

And it's actually healthier to have your body stay at a consistent set point rather than to yo-yo up and down. When we diet, restrict, binge, and gain back weight…it's really hard on our bodies!

Another thing to remember: "health" includes both physical and mental health. Constantly stressing, obsessing, and worrying about food intake and numbers on the scale isn't good for you at all. In the episode about whether intuitive eating is healthy, I talked a bit about the full definition of health. True health can't only look at your body size, weight, or BMI. That is not the full picture!

This is a food group belief! If you think a certain food group is "bad"….I'm here to tell you it's not! Whether you hold these beliefs about sugar, carbs, fat, or something else, I want you to know that food is just food.

Food is just food. (That's worth saying again!)

There is no food that is "good" or "bad". You don't need a cleanse, you don't need keto, and you aren't addicted to sugar. There is no need to completely restrict any food from your diet based on it being "bad". Marketing and current trends may make us feel like a food isn't good….but it's just marketing.

I recommend you find a trusted source for nutrition guidance. And remember: your own body counts as a trusted source! You can trust your body to let you know how much sugar (or anything else) you need. Once you allow those things, you'll be fine. The issue comes when you restrict for a long time, and then finally allow yourself to have some. You might feel like you go a little crazy, because your body wants something that you haven't allowed it to have in a long time. But once you normalize any food as something you can eat when your body desires it, you'll find that you can eat an amount that is right for you.

So what foods do you still label?

Rather than trying to qualify anything as "good" or "bad", what if you change your mindset so you just think of it all as feedback? If you drink too much alcohol and get a nasty hangover, the feedback is that that quantity of alcohol didn't feel good. You can choose to use that feedback to adjust future actions if you choose. Not because you did something "bad", but because you want to serve yourself and your body in the way that will feel the best.

Just like the back of your closet can fill up with clothes you forgot you had, the back of your mind can fill up with beliefs you don't realize you have! But even if you aren't always aware they are there, they do have an impact.

Take some time today (or whenever you get a chance) to bring those beliefs to the surface. And once you do, you have the power to toss them out and get new ones! Get out what is no longer serving your.

Your thoughts become your beliefs, and your beliefs become your thoughts. (What a crazy cycle!) The good news is, you have a lot more control of your thoughts than you think. And since it's all intertwined, you can take back control by choosing to change your thoughts.

If you need more support around checking in with and changing beliefs, I'd invite you to check out my Quit Dieting for Good course. Enrollment is open, and I start a new group on the first of every month. There are 6 modules, live coaching calls, a private FB support group, and more! The community is amazing. To get started, head over to www.caitlinball.com/apply. I talk to all applicants personally to make sure the program is a good fit, and I'd love to chat with you!

Today's guest, Alyssa Tennant, is a women's empowerment coach. She helps women use pleasure to heal from burnout. This episode is all about getting to know yourself as you add pleasure to your life and have some fun! If you're tired of trying to "cure" yourself with guilt and shame, you might need a good dose of pleasure as medicine!

Alyssa shares that, during the summer after her junior year, she expected herself to live up to the standard of being "Wonder Woman". (Literally. She has the journal to prove it!) Part of that journey involved losing weight and being more fit.

But the harder she worked to control herself and her food choices, the more she rebelled. Even though she was working really hard to lose weight, she ended up gaining even more of it! Her method of controlling and restricting did not fit well with her nature, and it showed!

Also…she realized in retrospect that trying to live up to a literal superhero was a sure way to set herself up for failure. Now Alyssa looks back and recognizes that this time in her life was both miserable and unnecessary! She was consumed with becoming someone else, and that never seems to end well. Now, she's fully satisfied with being her true Self. In her work, she loves helping other women nourish themselves with pleasure and begin to live fully as themselves as well.

As a Women's Empowerment Coach, Alyssa works with smart, successful women who are tired of feeling tired. Her work is all about how women can take radical responsibility for their own lives, and in doing so, free themselves from burn out.

She shares that, in 2012, she visited a traditional Chinese medicine doctor. This was her first foray into alternative health & wellness, and set her on the path towards healing. Since Alyssa had graduated from Stanford and claimed a job at Google…things just seemed off. It was as if the life was being drained out of her.

She knew herself to be someone with a bright, joyful essence, but it seemed like that was gone. In her search for a cure, she turned to alternative medicine. At that point, it turned out she was low in Vitamin D, so there was an immediate fix. However, her health continued to struggle as her career moved forward. From digestive issues, immune disorders, and chronic fatigue, she had one health related set-back after another.

These health issues led Alyssa into yoga, and also inspired her to get an MA in Integrative Health Studies. Eventually, these pursuits led her towards her a more pro-active approach towards her health. The ongoing game of whack-a-mole she seemed to be playing with her health needed to end, and she got serious about getting to the root of these problems. She also recognized that she wasn't alone in what she wad dealing with! So many high-level women were struggling with similar issues.

Alyssa decided to focus her final paper on the health effects of being a modern woman living in a patriarchy. She examined our current system and society, which too often doesn't value women for who they are.

Alyssa's research led her, in a round about way, towards women's relationships with their own sexuality. She found that this relationship was pivotal in a woman's sense of self….and yet, this wasn't being addressed! Even in her integrative health courses, Alyssa hadn't had any significant course work about women's health and sexuality.

She set out to remedy this by enrolling in two courses on this subject. In the year she spent devoted to these programs, she feels she had the most transforming and liberating experience of her life! Taking responsibly for her own pleasure finally ended the cycle of burn out she had been trapped in before.

Empowered women change the world. This belief inspires and motivates Alyssa's work and coaching approach. She truly believes that when women are empowered, they are equipped to create massive change. Maybe women who experience pleasure as medicine are on the path to becoming world changers!

Here in quarantine, we are naturally all more self-reflective. (If only because we are stuck with ourselves at the moment!) This is a great time to get in tune with who we truly are.

Alyssa suggests that sometimes, activity and interaction are things we use to avoid traveling inside and getting to know ourselves more deeply. Why? We might be uncertain, or even afraid, about what it would mean to really get to know who we really are.

One of the first tools she suggests for getting to know yourself better is the Enneagram. There are many variations out there, but she recommends the work of Beatrice Chestnut! The Enneagram can help you feel deeply seen and validated, and offers a lot of insight about what motivates you, and what you value. In addition, it provides clarity around opportunity for growth and improvement. Alyssa also points out that the Enneagram can be a tool for identifying underdeveloped parts of yourself.

Another starting place might be the work of Dr. Kristin Neff, whose work revolved around self-compassion and mindfulness. If you're trying to connect to yourself mindfully and with compassion, her work is extraordinary helpful. (And she has a great book, which you could read while socially isolating.)

Dr. Gabor Mate's work is really helpful when considering trauma and harmful messages that have been internalized. Alyssa found that some of her eating patterns were triggered by other emotional needs. By recognizing these patterns, she was able to better understand herself and her needs.

Through all this work, Alyssa recognized that she also had shame and repression regarding sexuality. She found there is an immense power available when we are able to integrate our full Selves, including our sexuality and sexual expression.

One thing I've loved about the quarantine has been seeing so many people getting back to the roots of what they love. From baking, sewing, music, painting, and more…it's so exciting to see people embrace things they've forgotten about themselves! I find that many of my intuitive eating clients DO spend time talking with me about food. However, we ALSO spend lot's of time learning more about the things they truly love and enjoy.

Alyssa's newest group course is called Pleasure as Medicine, and she believes that pleasure is an underutilized asset in many of our lives. When she was writing her thesis about reclaiming the feminine, she learned more about the amazing hormones that are released during bodily pleasure. Those pleasures include hugs, massage, and even orgasms.

When we release pleasure hormones, we counteract cortisol (the stress hormone) in our bodies! Alyssa realized that pleasure is the perfect antipode, or medicine, for stressed out women! By connecting to what feels good and pleasurable for your own body, you can decrease the impact of stress.

One of Alyssa's clients pointed out that pleasure may be the perfect antidote to stress…but it's also the first thing to go when stress hits. Corporate ladies, busy moms, bosses – they all need help making pleasure a priority for themselves.

During Covid-19, accessing your own pleasure can be a FREE, easy way to help yourself destress and relax. (Listen in to the full episode to hear details on something immediate you could do right NOW to tap into pleasure.)

Alyssa considers herself a pleasure advocate! She loves to find ways to increase her client's experience of pleasure.

Sensory Pleasure: This practice is about engaging your senses (like touch, taste, and sight) in order to experience pleasure. By bringing all of your attention towards one sense and truly giving yourself over to that sense, you can experience amazing amounts of pleasure.

Taking time helps you get so much more satisfaction and enjoyment out of something that seems small or simple. Alyssa reminds us that we can find pleasure in EVERYTHING.

Energetic Pleasure: Alyssa suggests using breath work to get into a state ready for transformation. Doing a full body breath practice can help your whole body prepare for pleasure and experience sensation.

Primal Pleasure: Strong emotions like anger and sadness can get repressed a lot. Primal pleasure is all about release as you fully experience whatever you may be feeling. This may include sounding or movement, like dance, in order to help us get into our bodies and feel amazing.

These are stressful times, even if you're working hard to stay even keeled. It can be hard to stay positive at home!

Alyssa shares that her and her partner used their whiteboard to brainstorm lists of things to do during social isolation. They thought up a list of fun and easy things, as well as a list of productive things that would provide a feeling of accomplishment.

Taking time to consider all of the simple, accessible options that are available to them has eased some of the stress from this extended homestay!

You can find Alyssa online www.alyssatennant.com (where you can get her free morning ritual!), as well as on IG @Alyssa.tennant.

Today's guest, Corinne Dobbas, is an amazing Registered Dietician that works in the intuitive eating & health-at-every-size space. Rather than stick to our original plan, we decided to pivot with this episode! Since we're still sheltering in place, we discuss staying positive, stress, boredom, and self-care strategies that can help you through Covid-19. Rather than dreading each day, let's talk about ways to enjoy the slower pace and time at home.

(Also – a HUGE shout out to every essential worker that is helping to keep us safe at home! We appreciate all you're doing!)

For those of you interested in ending the diet cycle and learning to love your bodies, my Food Freedom and Body Confidence Challenge is open! You can learn the basic elements of intuitive eating, and take part in a fun challenge each day. And if you're feeling stressed or overwhelmed? Don't worry about adding more to your list. The challenge will be around later too; feel free to focus on self-care right now!

Corinne shares that her early diet experiences were usually geared around eating as little as possible. The whole goal was to look like women in the media. Since she was obsessively reading celebrity magazines, she would often to try implement their food related "tips" into her life as well.

In her later teens and early twenties, Corinne realized that she had a borderline eating disorder. She had enough awareness to ask for help, as she realized that she needed outside guidance to navigate her ideas about food and exercise.

Looking back, she realizes that a lot of her journey was about finding her value outside of her body size. Slowly, she was able to untangle food, exercise, and self-worth. It sounds simple to talk about now, but there were so many pieces involved in that process! Corinne doesn't feel she would be able to live her day-to-day life now if she was still dealing with those early food struggles. As a mom with a young toddler at home, she is so glad she has the freedom to eat what works for her, with no restrictions or food "rules"!

As a Registered Dietician and Certified Intuitive Eating Counselor, Corinne calls herself a "Nutrition Therapist". Essentially, she works with clients using various counseling tools and therapeutic practices, in combination with nutrition education and intuitive eating principals.

The goal of her work is to help clients make peace with their bodies in a way that is not attached to their weight or size. Instead, it's about individual connection to body and self. Her clients learn to eat and move in the world in a way that aligns with their own values. However, this isn't where her practice started!

Corinne shares that her own struggles with food, eating, and movement are what initially led her to the field of nutrition and dietetics. She wanted to be the healthiest person she could personally be. At the time, she didn't understand that her definition of "healthy" was extremely disordered. So even though that is what led her to dietetics, she still had a lot of internal processing to do in order to grasp what health actually was.

Eventually, Corinne's own healing work, as well as her changing understanding of nutrition and health, started to feel unaligned with her client work. She realized that, as a dietician in a health club, she had a lot of internalized beliefs about weight. This included fat phobia! So much of her beliefs about eating and nutrition were tangled up in weight and size. It began to feel unethical and uncaring to spend her career moving people towards dieting and weight loss when that wasn't what she was practicing or benefiting from in her own life.

For a time, it seemed that working as a dietician was not going to be compatible with her new beliefs about bodies and health.

As she started learning new counseling tools, Corinne started learning new ways to work with clients that had nothing to do with body size or weight. She was grateful to learn more about things like intuitive eating, somatic body work, self-compassion, and more. As her awareness grew, she started working with clients who were dealing with body image, eating disorders, and other struggles.

Almost 10 years later, the work that she started out doing is not at all like the work she is doing now! Having experienced healing herself, she is now able to help others heal themselves. Rather than leaving the field altogether, she is so glad she focused on staying positive and contributing an alternate way of thinking.

Since staying positive can feel hard right now, lot's of people might be dealing with emotional eating related to stress, boredom, fear, or some other emotion. So let's talk about that!

First off: emotional eating does not have to be "good" or "bad". It just is. Sometimes we eat from emotion, and we don't have to feel shame or guilt about it! It's really normal for ALL people to experience this. Also, in times like this, it's normal for pretty much everyone to see a change in their eating patterns.

Wherever you are right now, you are absolutely okay. You can sit with your feelings, and do your best to accept yourself in this moment. You can eat food without feeling guilty or ashamed.

Corinne shares that, in her client work, she often uses the concept of zooming in and out to shift focus.

Instead of thinking about all the BIG things going on in the world, try to zoom in on yourself. What do you need right now? What could help you respond to yourself in a way that feels aligned?

Corinne likes to ask clients:

+ What are you feeling right now?

+ What would be the best way to respond to that feeling right now?

If the honest answer is that food would help, then go eat! That's okay! The idea here is to create a pause and check in with ourselves. And then once we have that answer, we try to honor ourselves by giving ourselves what we asked for. Staying positive becomes so much easier when we can trust ourselves to listen for and honor our own unique needs.

There have been so many conversations online about the fear of gaining weight during this time of staying home! If you're stressing about that, Corinne wants you to know that that is pretty normal too.

Our culture puts a lot of focus on weight, and also assigns a lot of meaning to size. People who are more prone to diet culture and the diet world are often very sensitive, and have a lot of concerns about how we will be seen by others. Those fears can feel so real! When it comes to weight gain or size, however, the more we can connect to what is actually important to US, the more we can remove ourselves from what others might be thinking.

What characteristics and traits do you value in others? 99.9% of the time, you don't mention their appearance or body size! When you try to consider what truly matters most, body size usually has little to do with it. So if you're feeling really worried or stressed about your body size, I'd love to ask you to consider:

+ What are you really stressed about?

Often, we find our real worries are about rejection, acceptance, or belonging. We may assume that what we care about is weight, but that is rarely the root!

However, worrying about weight loss can also be a concrete, tangible area to focus on in times of uncertainty. When life feels out of control, weight can feel like something we CAN control.

Corinne validates that this IS normal; we're looking for things we can control and pour energy into.

So…how can you sit with those feelings, and still make choices that feel right for you and your body? She notes that by evaluating what truly matters to you, you can refocus on things that align with your greater values. She also encourages you to be caring and compassionate with your body and your thoughts right now. There's a lot happening, and we're processing so much on a daily basis!

Remember to zoom in on yourself, and make decisions about what matters to you in this moment. At the end of the day, staying positive and practicing self-care will help you get through this crisis!

Right now, we're able to connect with people online without having to think about bodies. Many of us aren't wearing makeup; instead we're wearing comfortable clothes, and we're experiencing less pressure to look a certain way in order to show up to work, school, or social events. That can be so freeing! It's a great time to realize that you are loved and worthy, regardless of your size or weight.

Many people are also realizing how much calmer they feel now that they don't have to worry about what other people will think about them day in and day out. Staying positive is so much easier without the constant fear of criticism!

Wow! Isn't that interesting? When the only thing that changes is our environment, we can feel better in our bodies.

This is a great opportunity to zoom in and reflect on our own perceptions of our bodies, our sizes, and our health. We might find that there are so many things we honestly love about ourselves – things we too easily forget about in the midst of day to day life.

Corinne shares she is doing her best to limit news consumption. She's staying current, but not getting consumed by the 24/7 news cycle.

She's also doing her best to add in elements of normalcy. Getting up and getting dressed in the morning might help her feel a little more "on track", even if she technically wouldn't have to.

Self-care practices like journaling, eating well, and resting on a regular schedule can all help keep things moving along. Play around with what works for you! Ideally, you'll find your own mix that allows you to stay positive while also processing what's happening around you.

Food, water, rest, and support are the basics you want to be sure you're getting enough of! Personally, Corinne, is operating from a place of basic self-care as much as possible. She finds getting fresh air in her backyard is helpful, as is allowing herself to feel her feelings.

Her final advice: Find something you really look forward to doing, and give yourself space for joy.

Today's guest, Victoria Welsby, also goes by "the fierce fatty". On today's episode, we talk about fat phobia, as well as the beliefs we all have about the size of our bodies. Listen in to hear Victoria's tips about how we can start examining our thoughts about body size. And since many of us are still at home, not surrounded by other people or regular distractions, this is a great time to question our body beliefs! Maybe we want to change some of our thoughts about our body size, and how we're "supposed" to look.

Just a quick note that the Food Freedom and Body Confidence Challenge is available on demand! If you could use a little something new (and positive) in your life right now, this will be perfect for you! It can all be done from the comfort of home, so it's a perfect coronavirus activity.

To break the ice, I asked her:

What's the craziest diet or diet related thing you've ever done?

Well...Victoria shares that she first started dieting when she was a child. At the time, she thought that diets meant eating "bland" food. She would eat pasta with no sauce, or even uncooked noodles! She thought less flavor = less calories. I can resonate; back in the day, fat free graham crackers were my big "treat". Wow! Glad I've moved past those days (Listen infor some crazy tidbits about Mr. Graham's original intentions with the graham cracker!)

Now, Victoria is "the fierce fatty", and she helps people feel confident in their bodies and around food. She also teaches on topics like fat phobia, intuitive eating, body confidence & fat acceptance, and more. However, she hasn't always been fat positive! In fact, she shares she used to struggle with quite a bit of self-loathing herself.

Victoria is British, and was brought up in poverty. She had a lot of food insecurity, based on both her own size as a larger child, and her family's lack of financial resources. She always knew her body was "bad" because it was bigger. In addition, she had an intuitive sense that she shouldn't be showing her body or stomach, as she senses it would embarrass people to see her belly.

By 17, Victoria was homeless. She was also dating a 30 year old abusive alcoholic. Her self-esteem was so low that she didn't think her situation was really that bad. As someone who was "fat" and "ugly", she felt glad she had as much as she had (basically, someone who was willing to be in a relationship with someone "like her").

One day, however, she read on the internet that it was okay to be fat. She also read that she was NOT addicted to food, and that dieting didn't work. Those messages kicked off her entire journey of becoming a coach and starting to spread her message. (Along the way, she gave an amazing TED Talk; I'd encourage you to check it out!)

Intuitive eating has been a huge part of her journey as well! She shares that when we deeply tie food to a fear of gaining weight, we cannot truly eat intuitively. Why? Because we are constantly struggling against an inner critic that is fearful that if we eat that next bite, or that slice of cake, that we will gain weight. And when we are restricting food based on our own fear of getting bigger, we aren't able to listen to what our body is telling us about her needs and desires.

Victoria is open about the fact that she has no desire to lose weight. In fact, she confidently states that she is happy living in a fat body.

Often, society seems to be shocked by this message. Even if people don't overtly judge her for being overweight, there is often a sense that she "should" be working towards being thinner. But she's not! She's embraced being "the fierce fatty" and doesn't want to become a smaller person.

That didn't come about overnight though!

For years, Victoria struggled with the idea that thinness would give her everything she wanted. Happiness, self-acceptance, money, love. She associated all of these magical things with being thin.

At some point, she had even lost weight. And...nothing happened. She had worked so hard, and at the end of it all she found she still hated her body.

This revelation led her into researching fat, and fat phobia. She wanted to know where the message that you shouldn't be fat came from, and if it was true. After all, most of us feel that we "know" being fat is unhealthy, bad, wrong, and undesirable. But how do we really know that is true?

For example, society tells us unequivocally that fat is unhealthy. That's not accurate! Victoria suggests Health at Every Size for anyone who believes there is a direct link between health and size. (Spoiler: There's not!)

Health is incredibly complicated, and what makes someone "healthy" or well has nothing to do with body size. Rather, it has much more to do with socioeconomic status. For example, health outcomes for women of color are not as good as outcomes for white women. It has nothing to do with size, and everything to do with bias within the health system. (And there are a lot of biases!)

Even if being fat was causing you to have health issues, the honest truth is that dieting doesn't work as a "cure" for fat anyways. Choosing to force yourself into a diet can be stressful and unproductive; it makes things worse, not better.

Victoria started working on dismantling the source of these powerful, negative messages that she had received about fat.

In doing so, she eliminated fat-phobic messages from her life as much as possible. Although she can't avoid all social messaging, she does what she can to change to the message she receives about fat bodies. That includes following body positive accounts on social media, and letting her friends know that diet talk isn't welcome. (There are so many better things to discuss!)

Now, when she sees a fat body, she feels her natural reaction is to see it as just...a body.

This is, in part, because she's able to see each body as distinct and beautiful as it really is. Instead of thinking of what a body "should" look like, she appreciates what they actually DO look like. This has led her to understand that WE have the power to decide what we want to believe about our bodies. By adjusting the messages she was taking in and choosing to reevaluate what she valued, she revolutionized her viewpoint!

Sometimes, however, she admits that getting away from harmful messages can be hard.

For example, fat people often don't want to go to the doctor because they know that they are going to be pushed into a diet plan. When something as big as an entire national medical system is feeding you a message that is harmful, it can be hard to avoid. However, you can do your best to understand facts and reality in order to guard against the automatic assumptions that it's so easy to make about fat.

I'm working with a lot of intuitive eaters who want to feel more confident around food, but who also struggle a lot with body confidence. Victoria shares that we are terrified of being fat (or becoming fatter) because of our fat-phobic society.

In many ways, this is attached to our desire to be loved and accepted. We want others to receive us well, and we can hear their criticisms in our minds when we gain weight. We fear that they'll judge us, or think about us differently, if we become fat.

All too often, questions of worth begin to come up when we think about weight. But are we really less worthy just because we weight more (or less)? Are we better people when we weigh less? Are we actually happier?

If we're honest, we don't need to lose weight to be the best versions of ourselves! In fact, we can be fully, authentically ourselves at any size. Rather than striving towards an ideal that doesn't ultimately serve us, we should question why we want what we think we want. What are we really trying to get? What are we afraid of?

We ALL have fat phobic beliefs. Why? Because we live in a society that constantly sends us messages about losing weight and avoiding being fat. Victoria's advice? Get behind the bullshit! Ask the hard questions, and don't be afraid to tune out messaging that isn't serving you.

At the end of the day, one of the best things you can do is to find out what will make you happy, and do that.

Victoria shares that something that makes her really happy is to do some gratitude journaling every night. It's a way of remembering all that is good in her life (and about her body), regardless of how she may have felt throughout the day. This has also helped remind her of the things in her life that really matter and bring her joy.

I'm coming to you live during nap time today, because we are currently sheltering in place. If you're not an essential worker, you're probably home all day every day at the moment too. This can be hard if you have a difficult relationship with food or your body! So today, I'd love to share a bit about intuitive eating during the coronavirus.

We've already been home for about two weeks, because Cooper was home sick with a cold. That rolled right into our shelter in place orders, so here we sit!

Overall, I've given myself a lot of grace! This first week was really terrifying with what's happening in the world. I might be more excited about homeschooling or taking some online classes next week, but this week I felt good about just surviving. I took care of the basics, and focused on self-care as much as I was able.

We've done lots of FaceTime and connecting with relatives. The days have felt long, but that's the least of our worries right now.

Intuitive eating is still possible during times like this!

Stress, anxiety, and general overwhelm connected to events outside of your control can easily send you straight to the pantry, but intuitive eating can help you take a deep breath and listen to what your body needs instead. It's not a "diet", and it's truly meant to be sustainable during every single season of life. That includes our current coronavirus season!

The ability to not have a strained relationship with food is not just for when things are going great...it's for times just like these too.

However, this whole ordeal is uncharted territory, and that can easily send you back to old patterns. Even if you WANT to trust your body, it can be hard when there is so much happening. In fact, when I asked online, a lot of you shared that you're having trouble discerning what you truly need.

So here are my tips:

Be kind to yourself. Your body might be in panic mode after seeing empty shelves or feeling fearful about having access to certain foods. It's okay. Be gentle with yourself, and trust that you'll settle in.

If you're really stressed, and it's preventing you from listening to your body, what you need to do is address the stress. Don't fixate on your food choices; think about alleviating that stress! If scrolling social media or having the news on 24/7 is stressing you, take a break. You can turn those things off, or walk away when you need to.

Go back to the things that calm you down. Yoga? A hobby? Taking classes or seeing friends? (Online, of course!) This whole last week I was just kind of surviving, and I didn't really move at all. Yesterday I realized that I was super stressed, and I needed to move my stagnant energy out.

I didn't *want* to do it...

But I knew I needed to! Let yourself rest, but don't be afraid to push yourself a little in order to do things that you know will make you feel better in the long run. I also did some breath work, and we took a family walk around the neighborhood. Watching TV on the couch with my husband seemed more fun, but I'm so glad I got up and did something I knew would feel good!

Some of us are stress eating, and others are boredom eating! Personally, I'm home with a 3 year old. Some of the things he most wants to do, aren't really that fun for me. It can be tempting to load up on snack food to help the time pass!

To keep myself actively engaged, I pulled out an old adult coloring book I had purchased. Cooper will even sit down and color while I'm coloring! It's super relaxing, and helps me engage with something that calms me down and feels really peaceful.

I also ordered a paint-by-number kit, which I'm super excited about!

Another big item on the to-do list? Cleaning out the garage! Last week was not the time (we have a LOT of stuff in there because our parents had recently given back all the childhood things and other items we had left in their houses). This week, I might start to work on a box a day. It feels good to be productive, and it helps curb the boredom!

You might be spending more time on the couch, and that could be adding some pounds. I've been seeing so many ads and posts about exercising, restricting certain foods, and other diet-culture messages. Don't listen!

This is a stressful time, and yes...that might mean you gain a few pounds. That often happens to me when I'm stressed, because my body is trying to hold on to a bit of extra! Sitting at home and stressing over it, or making myself feel guilty for how I'm coping, is NOT a good way to spend my time at home. It's not good for you either!

I would encourage you to unfollow anyone who is posting tons of weight-related content online right now. I would also encourage you to dig into those beliefs.

You're not surrounded by other people at the moment, and you have an opportunity to distance yourself from social media (thanks, coronavirus). You could even specifically choose to learn more about intuitive eating. I finally had a chance to start the Anti-Diet Book by Christy Harrison, and the first chapter explains so much about diet culture, and where it comes from. So much of what we think and believe about food is based on really old "science", or even just straight up lies and fallacies.

I also have my FREE challenge going on; you can learn the 4 simple steps of intuitive eating, and then actually practice them. Quit Dieting for Good, which is my signature program, is also moving to open enrollment. That means you could dive into your food relationship and body image right now, and really take this time to be a bit of a reset.

Personally, I'm not diving into any courses. It's hard enough to try and work and have my 3 year old at home. For some people, however, this is an amazing time to dive into something you might otherwise not have the capacity for.

I have been doing lots of reading, and I'm also listening to podcasts around the house! (If you're enjoying this episode, I'd invite you to go all the way back to episode one and check it out!)

The best thing you can do for yourself is be super kind. Release stress as much as you're able. Don't worry about doing quarantine the "right" way, or the way other people are doing it. Don't beat yourself up, and don't try to make yourself do it all perfectly. Stay safe, stay home, and stay healthy.

Want to chat? I'd love to connect @caitlinballhealth; feel free to DM me and start a conversation!

On today's episode, I interview Kristen Ciccolini. She is a holistic health coach helping women overcome food anxiety. Part of her work includes helping women to repair their relationship with food through strategies that strengthen their mindset, intuition, and self-trust. I noticed her approach was more spiritual than the average health coach out there so I wanted to bring her on to tell us more about how to use spiritual practices to heal your food relationship. I want to forewarn you guys that are a little hesitant about woo-woo stuff -- she actually keeps it really practical and encourages you see what you like and leave the rest. So even if you are hesitant, listen in anyways! I know you will get take aways from this episode with Kristen.

Before we talk to Kristen, let me tell you something. If you are just getting started with intuitive eating, or have been trying it but are feeling like it's not working - I want you to go sign up for the Food Freedom & Body Confidence Audio Training & Challenge. You will get four audios explaining the four steps that you'll use to get started with your IE journey. Each day you will also get a challenge so that you can start implementing what you learn into your daily life. It's easy to listen to podcasts, download trainings, and even go to workshops. The hard part is the implementation. That's why I combined the two! Go check it out!

Also, I have a BIG announcement!

I decided that instead of launching the Quit Dieting for Good program a few times a year, you are now able to enroll any time of the year. You get the same great course and group coaching calls. The only difference will be that women are at different stages of their intuitive eating journey. However, that was already the case, even when we technically all started on the same day! That's why I realized you shouldn't have to wait for me to open enrollment. I'd rather you come join me when you are ready!

So head over to caitlinball.com/quitdieting to learn more about the program. From there, you can apply for a call with me so I can learn more about you and make sure it's a perfect fit!

Ok - without further ado, let's talk to Kristen!

I asked to hear about Kristen's craziest dieting moment, and she shared a food tracking moment you can probably relate to! When she first got started with "healthy" eating, she was logging everything she was eating. (And admittedly going a bit overboard.) When visiting her mom's house, she was throwing a bunch of stuff into the blender. Without realizing it, she used a full fat Greek yogurt, and it sent her calorie tracker into the red. She had a mini freakout, and tried to get her brother-in-law to eat it instead. (He thought the whole shake was pretty gross!)

I can relate...I used those calorie tracking apps years ago too!

Even when less than ideal, these early experiences with the health and nutrition world were important. After all, they helped lead Kristen into the work she does today! Because she is able to identify with the stereotypes & stigmas of food tracking, she knows just how harmful they can be.

Kristen is based in Boston. She works a lot with women dealing with food anxiety, emotional eating habits, and body image issues. She also works with those navigating dietary restrictions and other health issues that benefit from nutritional intervention. Her online program, Intuition Nutrition, is a radical approach to emotional eating.

She loves to help people have a more relaxed relationship with food!

Kristen shares that she is a recession-era graduation, which means to finished school just in time to NOT get hired anywhere great. In the meantime, she went to work at content farm, where she was churning out work at a high rate. She found herself feeling constantly stressed and overwhelmed.

She found herself constantly hustling. Working multiple jobs, generating multiple income streams, feeling depressed, skipping meals, dieting off and on, and just generally not living a life that felt very good for her body. All this coincided with a health boom in Boston, and eventually she found herself in a high-intensity cardio workout that ended with a brunch.

Learning about the food she eating (and the impact that food had on her body) caused Kristen to change her eating habits. She was learning more about how food made her feel, and what kind of impact her food choices had on her.

Eventually she got serious about changing her career. Realizing that she finally felt passionate about something, she dove all in.

At first, Kristen came at health from a nutrition standpoint.

As she worked with clients, however, she started to recognize the impact of our diet culture. So many people seemed to feel that they couldn't trust their bodies or themselves. There was so much fear, anxiety, and stress connected to food choices. Kristen knew how harmful these things were, because she had experienced them herself! Gradually, her coaching practice evolved into what it is today.

Part of that includes spiritual practices that she incorporates into her work. She notes that this is a non-religious spiritual practice, and is very personal to each individual person. It's also something that is careful about using with clients, and isn't an expectation or obligation.

So many systemic factors contribute to emotional eating, from food insecurity to weight stigmas. Spiritual practices help Kristen and her clients develop their intuition and inner practices that can help deal with unhelpful food relationships.

Arbitrary rules, guilt, shame, and restrictions tend to result from negative emotions that we weren't taught to properly cope with. When we find ourselves eating to deal with emotions, we tend to respond by "punishing" ourselves.

As a response, the pendulum swings, and we binge. The cycle continues on and on. Using intuitive spiritual practices and tools can help you step out of the pattern and find space. When you have a chance to breathe, you can choose to respond differently.

Kristen notes that she often uses journaling as a quick and easy tool for exploring the root of food cravings.

Another great tool: meditation. Approaching your day with more level energy can be a great way to explore behaviors, wants, and needs. It's also a way to consider where you learned your current coping behavior. Meditation can help quiet your mind and get you in tune with what your body is trying to tell you.

Rituals around intention setting can also be really helpful. A ritual is simply a series of actions. Amanda Yates Garcia is the "Oracle of LA", and she shares that a ritual is a symbolic action that galvanizes people into taking action in their own lives. They are meant to empower you to take action in your own life. By setting an intention, or releasing things that no longer serve you, you can be empowered to achieve your own goals.

One final spiritual practice Kristen sometimes uses is tarot. This is again a way of considering your relationship with food and what's happening in your internal environment. Each of these spiritual practices are about honing your intuition and getting in touch with yourself.

Self-care should be done because it makes you feel good. Don't be afraid to find things that work for you, rather than just doing what you feel like you're supposed to be doing.

Kristen shares that her own spiritual practices have developed as a slow trickle over the years. Rather than feeling that she "had" to create a certain set of beliefs or practices, she slowly discovered the things that she enjoyed. As she incorporated various things, she found the ones that worked best for her.

Because she has a nutrition business, those practices attach to her food choices as well. When you think of food as medicine, you can find many ways to enjoy eating as a way of healing and honoring yourself.

When you approach your self-care or spiritual practices, don't be afraid to experiment!

Listen in to the full episode to hear Kristen's take on "sugar addiction" too! She shares some great thoughts about our body's needs, and how sugar plays a part in meeting them.

Today we are going to dive into a hot topic: intuitive drinking!

Drinking intuitively can apply to alcohol, of course, but it's so much more than that. In this episode, we'll discuss alcohol, water, coffee, and more! Do you think it's possible to consume beverages intuitively? Let's talk it through!

Exciting news! I'm re-opening my Food Freedom & Body Confidence Challenge. This is perfect for anyone who is ready to dive dive deeper into intuitive eating. It's also great if you're in a bit of a rut, or need some extra encouragement. This time, it's open at all times (no more waiting for a certain start date). I can't wait for you to get started!

Human bodies need a lot of water in general. That's why water consumption should be a priority. However...

Sometimes an emphasis on drinking lots of water is actually diet talk! Rather than use hydration as a tactic to decrease food consumption or control food intake, let's remember to think of it as a gift to our bodies. When I drink water before meals, I think of it as a helpful gauge for how much food my body will need to be satisfied.

I don't use it as a tactic to trick myself into eating less! Instead, I intuitively drink an amount that feels good for me. What I eat pairs with that; it's an intuitive balancing act designed to make me feel really good.

Hydration is all about self-love and self-care. If you notice that you're thinking of water as an appetite suppressant, check in with yourself. Look for signs that you might be letting a diet mindset creep in.

Drinking water regularly helps me feel really good. Sometimes I have to do little hacks to help me stay hydrated, because I'll forget to drink enough. Keeping a full bottle on hand, adding fruit slices to your water, or trying bubbly water can help you enjoy your hydration!

My last diet ever was the Whole 30 diet. (This was a few months before I discovered intuitive eating.) I don't recommend doing this diet unless you're trying to pinpoint a food allergy (although if that's the case, I'd recommend working with a dietitian and a proper elimination diet).

However, doing Whole 30 did give me one major realization: I had a serious Diet Coke habit! Soda wasn't part of the Whole 30 plan, so I gave it up for 30 days. Afterwards, when I went to enjoy a Diet Coke I realized I didn't really like them anymore. The strong sweeteners and chemical taste no longer appealed to me. (I didn't make any "rules" about not drinking them...just honestly didn't like them anymore.)

I also realized I had been using Diet Coke as a habit. It seems I didn't actually enjoy them that much, and I was often using them as a way of passing up the treat I had actually been craving.

You don't need to give up Diet Coke (or any other soda) just because I did! My own preference is to eat sweet things, rather than drink them. Bubbly waters and kombucha keep me super satisfied and happy on the beverage front. Every once in a while I find myself craving a Fanta (or some other soda), and I'll enjoy one when that happens. Nothing to stress over!

One of my clients recently told me that she actually started drinking more sugary drinks and sodas the first few weeks of intuitive eating. For a long time she hadn't allowed herself to drink them, and without restrictions she decided to enjoy them! Eventually, however, she realized they were giving her stomach trouble. Once she realized that, she stopped drinking them. This time, it wasn't about following rules: it was about feeling good.

Having the mindset that you can eat or drink anything is so freeing! If you drink something and ultimately decide you don't like how it makes you feel, you can choose not to drink it. And if you continue drinking soda because your body tells you that it can feel good while doing so, then enjoy them!

Feel free to experiment. Play with quantities, and pay attention to your body. It will let you know what works for you!

First things first: why are you drinking? Is it coming from a good place? Is it coming from a place of need?

There are all sorts of reasons we drink alcohol. Are you having a great time? Is alcohol increasing your enjoyment of a situation?

Are you really stressed? Is alcohol a coping mechanism?

Drinking a bit of alcohol to help you destress isn't really a problem. Just like with emotional eating; you won't ruin your life or your day by consuming something you enjoy. However, if you're drinking in excess, or drinking something that makes your body feel worse, you might think about making adjustments.

Would journaling, taking a long bath, or going for a walk help you cope AND feel better?

Or does relaxing with a glass of wine feel right for you?

Personally, I've found that drinking when I'm in a bad mood doesn't work well for me. Alcohol, after all, is a depressant. When I'm down and I drink, it just makes me feel worse. (And that feeling tends to linger into the next day!) Checking in with my body let me know that it would be better for me to practice a different form of self care (like getting extra sleep or talking to a friend). Drinking alcohol when I'm tired has a similar effect.

Rather than doing it anyway, I choose to find different ways to fulfill my needs and honor my body.

I do like consuming alcohol when I'm feeling celebratory! A toast with my husband, or a fun night out with my friends are reasons I enjoy drinking. If I happen to be at an event that I'm not really enjoying, I choose not to drink to "fix it". Instead, I just go home!

• Day drinking makes me super over-tired...and if I try to nap it off, I wake up feeling nauseous and awful. It doesn't work for me!
• Really sweet and sugary drinks give me a major day-after headache. Who needs that?
• Organic wines with lower sulfates are more enjoyable to me, and also give me less "day after" struggles.
• Drinking a lot of water before (and in-between) drinks makes me feel a lot better while drinking.
• Sometimes I just want to have fun! Total freedom, no limits. When I fill this way, I can choose not to worry about the after-effects. That method wouldn't feel good day-to-day....but occasionally it feels right!

Originally, I didn't think intuitive eating would change my coffee & tea habits at all! Personally, I really don't like coffee flavors. (I can't even eat tiramisu, even though I love chocolate).

I've had clients, however, who have had lots of coffee-related experiments.

They tell me that everything from what you put in your coffee, how much of it you drink, and when you drink it can impact your body. Each of them end up settling on a different way of enjoying coffee, and they are doing it exactly right for themselves. There isn't a "wrong" answer, and I would encourage to experiment with what feels good for you.

My coffee-free ways haven't changed. I have, however, had some changes in my tea-drinking life. I found that drinking caffeine every day was making me more tired in the long term. The initial rush was great...but the afternoon crash was NOT.

Intuitive drinking helped me understand that the more tired I am, the less caffeinated beverages I should consume. In addition, being super stressed is not a good time for me to add caffeine into the mix.

Personally, I know I can drink a few chai teas every week and still feel good. The rest of the time, I enjoy non-caffeinated teas that I can savor without that caffeine boost that makes me feel less than great.

If you're like my grandma or husband, your body might have zero problems processing caffeine. At the end of the day, the important thing is that you check in with yourself and figure out what works for you!

Using these beverages for cleanses is so popular! Many of us connect them to weight loss and previous dieting attempts...which doesn't feel great.

With smoothies, I've realized I don't like "drinking" my breakfast, so I make all my smoothies in a bowl now. My son and I have so much fun adding fun toppings, like fruits, nuts, and granola. (It's also tastes great to add spinach, cocoa nibs, and so much more. Have fun with it!)

As far as juice goes...

I used to own a juicer because I wanted to be able to do juice diets and lose weight fast. Whenever I did that, I had a headache the whole day and felt terrible. Here's the thing: our bodies naturally detox, and we don't need to do cleanses to help them out.

If you love juice, go for it! Enjoy it, and pay attention to how different kinds of juices make you feel. And if not, no worries. You aren't missing out on anything that you "need".

At the end of the day, only you are you! Pay attention to your body so you can give it what feels good. If you over-drink something and don't feel great? Don't stress! Sometimes we get the best feedback by overdoing it. Once you know, you can make adjustments that let you enjoy everything you want to enjoy. Intuitive drinking is just one more tool that you get to use to feel great in your body.

Today's guest, Michelle Grant, joins us to share about sustainable eating. She's a friend of mine from Zurich, and we've shared many great conversations about sustainability and food. Since she just published her new cookbook, this seemed like a great time to bring her on the podcast.

Sustainable eating doesn't have to feel restrictive, depressing, or miserable! How can you eat sustainably in a way that is also enjoyable and fun? Michelle has all sorts of ideas!

The core of Michelle's work is as an educator. She explores making food (and living) more sustainable, and helps people understand the impact of what they eat. Having had a long-term concern for social and environmental issues, Michelle originally studied environmental engineering at university...and quickly realized that was not the path for her!

Instead, she wanted to work with people and be more hands on. Through a summer program, she learned about sustainable development, and then continued to narrow her focus to food-specific sustainability.

Michelle loves the idea of intentionally eating, living, and leading. Using sustainability, she believes we can build a better world while also improving our own lives. A win-win!

Fad diets are unsustainable. They don't help our bodies, and they don't help our world! In addition to being unhelpful, fad diets and food trends are also really hard on the environment.

Food trends associated with single foods, such as cashews, avocados, almonds, or other suddenly popularized foods are often not sustainable. There are massive environmental challenges in the areas these foods are produced, as well as human issues. Often the people doing the work of farming the current trending foods aren't paid fairly. Many also see their homes and land exploited for productivity.

A market that only sees profit, and consumer base that continually demands more of each new on-trend food combine to provide an unsustainable supply & demand cycle.

Some specific diets, like keto and paleo, encourage an increase in meat eating. This isn't great for the environment.

For example, with bulk grains and veggies, it's easier to bring your own bags or reusable containers. With meat, however, it's hard to avoid additional plastics and other extra packaging. The environmental impact of raising and processing meat is also high.

Following trending diets and food fads can be really self-centered. When we put our own perceived "health" or weight loss above the world we live in, we risk causing harm that can't be reversed.

Michelle considers diets a massive distraction from what really matters when it comes to food. Rather than deciding for ourselves what nourishes us, we end up disempowered. Dieting pulls us away from thinking about our impact on the planet, and focuses us on ourselves.

I really wanted to make sure that we didn't use this conversation to create restriction and rules though! Trying to eat a certain way can make me personally feel really stressed out, which isn't the goal. Food shouldn't be stressful and overwhelming. In the same way I don't support dieting, I don't want to support a legalistic approach to food consumption. So how can we pair sustainability and food freedom?

Michelle defines sustainability & food as eating in a way that supports your own wellbeing, the wellbeing of other people, and the wellbeing of the planet. She shares that 1 in every 5 global deaths is linked to an unhealthy diet. Over 1/3 of the world's population suffers from a diet-related health burden. And the people most likely to suffer? Those involved in producing food to make a living.

Humans and the environment are struggling to thrive in our world because of the way food is produced and distributed.

Thinking about that can feel overwhelming! It can also help us shift away from only thinking about how food impacts us. We can shift our focus to not only our own bodies and feelings, but also world impact.

This starts with intentionality!

When we become more aware of what we're doing, and what's driving it, we can start to create change.

What impact does our consumption have on ourselves and others?

How can we approach that question (and its answers) with curiosity?

What would it mean to exercise compassion for ourselves and others when we think about food production and our own habits?

Mindfulness, common humanity, and kindness can go a long way towards helping us navigate this space in a healthy way! The ultimate goal should be to take action that is aligned with our values. This is much more helpful than overwhelming ourselves with guilt or shame.

Michelle notes that food is incredibly emotional. It connects us to our family, our culture, our religions, and our own habits of rewarding or punishing ourselves.

When we start to make changes here, we can experience a lot of blocks and internal resistant! It's important to still make an effort, however, because underneath our relationship to food is our relationship with the world. If we have the courage to face it, we can uncover patterns and beliefs in ourselves that can change our lives.

Intuitive eating and sustainability have lots of overlap!

Being gentle with yourself, exercising self-compassion, and having the courage to explore what's really going on is incredibly powerful. At the end of the day, doing good makes you feel good.

Being more sustainable can make you feel really good, and move you beyond yourself and your own needs. I think that we are meant to give back and be caring, which is why it has such a positive on our lives.

Michelle shares that her own experience with dieting, exercise, and her body helped her get perspective too. When she chose to notice how food impacted and nourished her, as well as how it impacted the world, she started to see positive change.

She shares that when she reaches for her favorite snacks and foods, she thinks about her body and her needs. She also thinks about the resources that go into the creation of those foods. Considering the greater global impact of her food (along with her desires) helps her make choices she feels good about!

In addition to simply getting in the kitchen more, Michelle suggests you bring joy into cooking! Listen to a great podcast, put on music and do a bit of dancing, or even just let yourself mindfully engage with your ingredients.

Paying attention to what ingredients you use and where they came from can be a source of curiosity and questions. Where did these ingredients come from? What went into bringing them to your home? Were they fairly and sustainably sourced?

I've been having fun using Imperfect Produce, which delivers produce that's perfect good...but a little imperfect. Often it's a funny shape or size, and the grocery store as rejected it. Rather than let it go to waste, you can use it! (Get $10 off atImperfect Produce here.)

Try different stores, learn more about your food, and see what changes feel good for you! This isn't about restricting, limiting, or passion judgment. It's literally a chance to make the world around you a better place.

How fun!

If you'd like to learn more about my signature Quit Dieting program, head to www.caitlinball.com/quitdieting now!

I'm recording this podcast on the bed, amidst a huge pile of laundry I need to fold! But I'm putting a pause on that for the moment, because I want to share a bit about intuitive living. So many of my clients (and myself, of course), got started with intuitive eating, and eventually find ourselves living intuitively as well.

(The women who have worked with me in the past are in a group called Intuitive Living Ladies, because it truly becomes so much more than *just* a way of eating. If you'd like to join the group, let's work together! I have a few options now, and another program kicking off in April. You can find out more at www.caitlinball.com/apply.

Once you start eating intuitively, you start to learn what it means to listen to your body, your gut, and your internal cues. This is really just listening to your intuition, and it's a huge part of intuitive eating!

Once you start tapping into your intuition for one area (like eating), it becomes natural to do it in other areas as well. Life becomes so much simpler when you're able to do what's right for you. As you get in tune with your OWN wants and needs (instead of other people's expectations), lots of daily decisions get so much easier!

One of the first areas that is impacted is movement. Intuitive movement is often linked with intuitive eating, partly because we connect diet and exercise in our minds. As we learn to listen to our bodies' nutritional needs, we can start to consider her movement needs as well.

I've found that what feels good to me often includes walking and yoga. Lately, it's included dance too! I've need to let go, have fun, and move joyfully, so I've found ways to work that in. My clients often do the same.

Instead of moving in ways that we think we have to do (usually because we're trying to burn calories and lose weight), we can focus on how we want to move. The mental shift makes such a difference! All of a sudden movement can be fun (and feel good). And when that's the case, we are much more likely to keep moving!

Many of my clients find themselves doing more actives that light them up! Too often as adults, we get busy and start to skip the fun parts.

In order to enjoy your life, you need fun activities that you enjoy. That means you need to make time for them. Remember - this isn't about an "approved" activity that other people will think is "cool".

This is about you doing what you love and enjoy. No one else needs to understand or approve it. You get to do what you love, for your own sake. (Fun side benefit: you tend to start finding a tribe of people who like that same thing too!)

Giving yourself the gift of time (and non-judgmentalism), and see what happens!

If you're super stuck, consider what you loved as a kid. I remember really enjoying baking as a kid, so I've been looking for ways to do more of that. As a busy mom, it can be hard to get hours alone for peaceful baking. But, I can get creative by finding ways to get my son involved with that. Since I don't always love activities that 3 year olds do...I've realized I can find fun things (like crafts and baking) to involve him in. And we both have fun!

Don't be too quick to assume you don't have time. By getting creative, you can likely find ways to incorporate activities that bring back a bit of joy.

This one is huge for your relationships!

When you are consistently working on becoming more confident in understanding and communicating your needs, it has such a positive impact on your relationships. I talked about this a bit more in depth in my recent self-love episode.

As you get to know yourself, you can better know what you need in a relationship. Often our frustration with those we are in relationship with is deeply connected to unmet needs and desires. And if we aren't honest with ourself about what our needs or desires even are...

How can we expect someone else to meet them?

By getting clear with our own selves about who we are and what we need, we can then begin sharing that information with others.

The honest truth is that there may be relationships in your life that aren't serving you. If you've been made to feel judged, unworthy, or just not great because of a relationship you're in, living intuitively may mean creating more space and distance. Your safety and sense of self-worth truly are important.

When eating intuitively, you're encouraged to only buy foods you truly love. That also means you start thinking more about the quality of the food you're consuming.

This mindset can start to creep into other areas!

From cleaning products, beauty supplies, your favorite pens, and even the cushy pillows on your bed...

You start to think more about how each thing makes you feel, as well as the sort of quality you'd really like to have.

This doesn't have to mean you overhaul your whole life! I started to think about my personal products first. As I would finish one off, I'd shop around a bit and replace it with something that seemed like a better fit for my life.

Then I took a look at my cleaning supplies. When I thought about all the chemicals I was breathing in, I just didn't feel good about it. Again, this is an easy area to use the "replacement" method with. As you finish one product that you're just not loving, you can try replacing with something that feels better to you.

My husband and I also took on this challenge with our furniture. Slowly, we swapped out our early furniture with more expensive, quality furniture that we know would last.

In addition to the purchases we were making, there were purchases we were not making.

One big area that I've seen my purchasing decease is clothing! Instead of buying things just because they were cheap, on sale, or easily accessible, I started thinking more about quality, environmental impact, and whether I would really truly love a certain item. That doesn't mean I never snag something cute in the Target clearance section, but it does mean I'm trying to make more of an effort to invest in quality items that I truly love.

Over time, I ended up replacing all my body products, started using essential oils, and really noticing what things made me feel good in my body. My focus has been feeling good in mind, body, and spirit, and I realized that the things I buy and put into my life are a part of that!

I ended up loving one product line so much (Beauty Counter), that I became a partner with them! They are working to change ingredient laws so that toxic ingredients will no longer be allowed in our products. As they take that on, they are also providing amazing, quality products that we can use now to safely care for our bodies.

I've been working on updating my Resources page for those who are interested in learning more about my recommendations. (It's still a work in progress!)

With all of those areas that we can practice intuitive living, I want to remind you that this isn't about judgement! It's really important that you don't start beating yourself up and forcing yourself to be "better" because you aren't "good enough".

All of this work is about self-love, self-care, and listening to yourself. Take your time, explore what feels right for you, and don't make rules for what you are (or are not) allowed to purchase or use. That's not the purpose here!

Finally, intuitive eating has led me towards wanting to be more environmentally friendly. For me, that means making more active decisions about what I do in my life.

Some of my concern is for the greater good of the whole world. And some of it's a little bit selfish - I personally want to drink clean water, breathe clean air, and appreciate clean oceans.

Just like the story about the man picking up starfish one by one, I believe in the power of doing small things. Just because I can't change everything, I can make a little difference.

Some little things I do?

I bring my reusable bags to the store when I go shopping. When eating out, I put my restaurant leftovers in my own tupperware (when I remember to bring one), and I've been getting reusable snack bags (and beeswax wraps) too. I'm trying to purchase more clothing that's been fairly sourced, and to shop locally more often. Recently, I joined a "buy nothing" FB group for my town. It's a group to give away things you no longer need (and to potentially get a few things too). Try going to FB and searching "buy nothing ____" and adding your town's name in the end!

No matter what intuitive living looks like for you, give yourself grace and remember to have fun with it! This is a chance to get to know yourself better, to honor your needs, and to tune in to your intuition.

Farah is a body activist and certified exercise nutrition coach. She helps women embrace their curves and master their health through body positivity, wellness, and nutrition. She encourages women to love themselves in bold & healthy ways.

Health and wellness have been a huge passion for Farah for a long time. She's on a mission to end generational curses from diet-related chronic diseases that have been rampant in both her own family, and in those around her. This passion for wellness only grew after going through her own journey with depression, which made Farah realize that she was absolutely consumed with the number on the scale, and with her physical appearance.

She also recognized that she was not the only woman dealing with those struggles. As she came out of her depression, she realized she wanted to create a shame-free platform for women to be curvy AND healthy. As her journey with body positivity has continued, she's grown in her ability to embrace ALL body types with love and compassion.

Some people believe that body positivity promotes obesity. Let's stop that idea in its tracks!

When lean trainers, nutritionists, or professionals normalize being extremely thin and fit, we start to think that we have to look like that to be "healthy". Farah reminds us that this isn't the case!

She cites a recent study that shows only 5% of what the media portrays is considered an accurate representation of American women. We all come in different shapes and sizes, and we shouldn't be confined by the media's narrow representations of women's bodies. These media representations have also played a role in perpetuating the myth that body positivity promotes an unhealthy lifestyle in general.

Farah shares that when she speaks at schools, she frequently asks young women what sorts of things people say that make them feel uncomfortable with their bodies.

Lot's of girls share they are often told they are "too thin" or need "more meat on their bones".

People need to understand that body positivity is for ALL women, of ALL sizes. It's not just a celebration of women with curves, but a celebration of every single woman and the body she is in.

True body positivity embraces healthy habits and all sizes. Those habits are not tied to the scale, or even to nutrition. Emotional, mental, physical, and even financial wellness can be considered.

Ultimately, self-love and self-care are powerful tools that promote wellness and wellbeing.

The media may make you feel that there is a "right" size to be...

but there isn't!

Whatever size you are, whatever shape your body takes, is exactly perfect. You can love yourself, accept yourself, and choose to embrace every dimple and curve that makes you "you".

Recently, bigger brands like Nike and Adidas are starting to shift towards showing women of different body types. These new perspectives can help clear up misconceptions and shame surrounding body love and they way we think about ourselves.

Hopefully, media representation will become more inclusive of all women, but even if it doesn't...

We can still choose to see ourselves as right and good, exactly as we are.

When we automatically think our bodies are "wrong", we can easily spiral into depression, anxiety, unhealthy emotional eating, and unhealthy food restrictions. Dieting and exercise that is being driven by these toxic emotions are not "healthy", even it means we are losing weight. Getting closer to an unhealthy standard doesn't make you healthier!

The health risks of living a life of shame and body hatred are so high! When we can release that tendency to shame ourselves for being "too" fat or "too" skinny and choose to love ourselves...

THAT is where the power (and true health) lies!

Look in the mirror and choose to speak LOVE over yourself.

I love my stretch marks.

My thighs.

My cellulite.

You're more likely to eat better, do better, and feel better when you speak powerful, positive affirmations over yourself and your life.

Rather than a spiral of shame and guilt, you can create a domino effect of love and self-compassion. This change in thinking isn't just for people who are in the midst of a traumatic experience.

Anyone can benefit from the bold & healthy choice to love themselves.

What underlying issues are stopping you from practicing a healthy lifestyle? What prevents you from feeling better in your body?

Whether you're a busy working professional, an overwhelmed mom, a college student with a packed schedule: you don't necessarily need a deep trauma to recognize that change would be healthy for you.

Everyone could benefit from upping their daily dose of self-love!

Farah's new book is out now! It's the ultimate guide to embracing self-love and mastering your health.

She shares that the inspiration for her book originally came from her podcast of the same name. Her listeners had been so excited about her podcast's topic, and she realized how necessary the message was.

A huge part of her heart for the book was to provide more than just an outline or guide. She didn't want it to just be another health and wellness book that people read and don't benefit from.

When it comes to internal healing, Farah created the 12 steps to help women address the issues that are stopping them from becoming the women they ultimately want to become. In addition, she provides assignments after each step to make them actionable. She encourages women to journal, respond, and really think about what they want their future to look like, especially when it comes to their health.

By the end of the book, you'll have created your own health and wellness plan that is ready to implement. It's not one-size-fits-all because it is YOUR plan that fits YOUR lifestyle - and you created it yourself!

Instead of trying to force you to follow someone else's plan, you get to build your own customized version that fits your own needs.

The first 3 steps Farah implements in her book are designed to help women work towards acceptance and self-love.

1. Start with admitting. Part of the process of creating change includes admitting that something is wrong. What does it mean to admit that something needs to change? What is there in your current situation that is not serving you?
2. Once you've admitted that you want (and need) something to change, you get to start seeking clarity. What do you need to do day-by-day to really reach the clarity you need?
3. The power is in the pen! 80% of people who write down their goals and aspirations tend to reach them (or come pretty close)! When you take the time to write down what you want and how you're going to pursue it, you're much likely to actually achieve those things.

Sometimes we get so concerned about other's wellbeing that we forget about our own. Farah encourages you to take a deep breath and consider:

• Where am I going next?
• Where will I be 6 months from now?
• 12 months from now?

Don't be afraid to lean and really listen for the answers. The first step can be scary, but it's the beginning of meaningful change. It's time to start loving yourself in bold & healthy ways!

You can connect with Farah on either of her IG accounts: @farahmgreen or @thickboldandhealthy