Quit Dieting for Good

It's my birthday week! Since we probably can't get together for cake, maybe you could send a few stars my way? I'd be honored to receive a review on the podcast, because I would love to know that more women are receiving the gift of intuitive eating!

Thoughts on My Own Mom

Usually November is a really hard month for me, but this year hasn't been quite as difficult as usual. I think that has a lot to do with being so much closer to my family.

As some of you know, my mom passed away from breast cancer on my birthday, 13 years ago. As hard as that was, it was a miracle that she was able to be there for my 21st birthday. We celebrated with a party in the hospital, a memory I'll always cherish.

This year, my dad and brother will be taking me out on my actual birthday, I have a massage booked, we have fun dinner plans, and I'm feeling excited. (Pro Tip: When you want something to happen, ask for it! Don't hope the people in your life will read your mind.)

Intuitive Eating as a Mother

I know that intuitive eating has truly made me a better mother. (I'm not saying women who diet are not good mothers, so don't hear that! My mom dieted, and she was amazing.)This episode is really just me talking about my personal journey. It's a chance for me to share how the intuitive eating mindset has enhanced my own motherhood experience.

Here are the top five ways intuitive eating has impacted my parenting:

1. I'm better at going with the flow.

This isn't the easiest for me, and I am definitely still a planner. However, intuitive eating has made it much easier for me to go with the "food flow". I don't need to measure my portions, "only" eat at certain places, or stress over exactly when I'll get my meals. That is wonderful!

Recently my son woke up and wanted to make waffles. I was able to enjoy the process of cooking those and eating them together. It was fun, playful, and free. Back in my dieting days that would have never worked, because Tuesday would have been a "good day" and I wouldn't have been wiling to "cheat", even though my son wanted to spend time with me and enjoy a tasty waffle.

I recently had a client tell me her daughter baked her a cake. Not that long ago she would have been incredibly stressed, and maybe even turned the cake down! Now, however, she was able to appreciate her daughter's efforts and eat the cake, savoring every moment.

2. I love eating with my son!

I know many women who won't eat meals with their kids, or who only eat small portions of something different than the family is eating. My son and I eat breakfast and dinner together every day, and lunch together on the weekends. That is special time to me, and it's so wonderful. (He is a toddler, so that does come with it's own complications!) I love that our meals together are enjoyable and fun, and I'm not running calorie counts or "rules" through my mind the whole time.

3. Intuitive eating causes me to take care of myself first and foremost.

This is a hard one, and it took me a while to get into this rhythm. A huge part of intuitive eating is practicing self-care. And a huge part of being the best parent you can be? Self-care! Now, my routine as a mom doesn't look like my routine as a childless woman (no more leisurely morning journal time!). But I find ways to implement journaling, gratitude, movement, and work in ways that work alongside and within my parenting journey.

4. I practice gratitude more frequently.

My intuitive eating journey has really instilled a sense of true gratitude and thankfulness in my life. And the more I find to be grateful for, the more thankful I feel. Even when things are hard and stressful, or the days feel long and my patience feels short, coming back to a place of gratitude and self-love can change my whole day.

5. No diet culture!

Intuitive eating has given me the clarity and courage to understand that I don't want dieting in our home. We don't restrict food, and we don't purchase diet foods. I'm also very conscious about not talking about losing weight. I don't criticize my body, or give others body-related compliments.

More Fun, Less Stress

By bringing intuitive eating into my parenting journey, I'm able to stress less and enjoy more.

I've found that intuitive eating has really helped me intuitively determine my needs in all areas of my life. As I learn to notice my needs, I've also learned to communicate them. And guess what? When I started verbalizing my needs, I realized that the only one really judging those needs was...me. By recognizing my needs and sharing them with people who could help me meet them, I am able to parent with so much more peace and joy.

We are all born intuitive eaters. We can trust our bodies, and we can teach our children to trust their bodies as well. Intuitive eating has enabled me to share something really beautiful with my son, and that is priceless.

Happy Thanksgiving! Even if it's just a regular Thursday for you, I hope all is well. And whether you celebrate or not, I hope we can all embrace the spirit of maintaining an ongoing gratitude practice and learning to giving thanks.

Thank You Listeners!

If you're listening today - thank you. Whether you're a current client, a friend, or someone I haven't met {yet}, I value your presence! I have so much gratitude for each and every person who listens, shares, and reaches out to connect.

Also, I believe that the more women prioritize themselves and their self-care, the better the world will be. Thank you for every act of love you've shown yourself today, this year, and in your lifetime. It all matters!

And if you'd like to give the show a little love, I would be so grateful if you left a review on Apple podcasts. Or, take a screen shot and share the show on social media channels! (Tag me @caitlinballhealth if you do!) I truly want to help as many women as possible get this message, and every share matters!

Favorite Thanksgiving Gratitude Traditions

In my family, we go around the table and have each person share what they're thankful for. It is SO much fun every year.

The past few years I've celebrated with friends in Switzerland (instead of family), and it was fun to get a different perspective on what people outside my family share.

Want to hear my dinner table preview?

The opportunity to live abroad and meet so many amazing people is a huge part of my list. I know that experience helped shape me into the woman I am today.

In addition, I'm really grateful to be back in the states! Being surrounded by family and friends has been a huge boost in support.

I'm so grateful for this business I've created, the clients who have entrusted me to be part of their journeys. Also, super thankful for this podcast, which gives me a platform to spread the message of food freedom and body confidence all over the world. (Plus, I've connected with amazing women throughout the interview process, which has been incredible!)

This stage of parenting is a huge joy for me as well. Getting to do that alongside my amazing husband is a huge source of inspiration and encouragement too.

Your Gratitude Practice

Your turn! Are you actually practicing gratitude?

You've probably heard that you should...but implementing is another story for many of us!

There are lots of options, and I'd like to share a few with you that might work. My first experience with intentionally thinking about gratitude was connected to Oprah! She encouraged listeners to write down three things they were grateful for every day. I know that works for some people (and it's a great idea!), but for whatever reason, it didn't "stick" for me.

Thankfully, the concept did though! Since then I have found something that works for me. In fact, it works so well I've stuck to it for over 2 years now!

I found a 365 day journal in a little shop, and every night before bed I write down what I was grateful for that day. I'm currently using a one-line-a-day journal that's designed to last for 5 years! I'm really excited about being able to look back on previous years as I note the current day's gratitude.

I practice gratitude because...

It reminds me how much good there is in the world!

Practicing gratitude helps me to more quickly notice the good around me. When great things happen during the day, I often make a mental note that I want to journal it. That little mental note helps me really SEE the good things, even when they are kind of small and would be so easy to miss.

I have my clients practice gratitude because I want them to see those good things too. (Even in the midst of all the bummer stuff!) We also focus specifically on body gratitude. Often we are so busy criticizing our bodies that we forget all the good stuff about them. Having a gratitude practice helps us gain perspective!

Ideas for Your Gratitude Practice

1. The point is that YOU like your gratitude practice. Just because someone else does something (and loves it), doesn't mean it will work for you! Try a dedicated journal, a single line journal, an app on your phone, or whatever else strikes your fancy.

It is so empowering to realize that no matter how bad your day was, you CAN find good things about it.

2. Choose one time every day to dedicate to "gratitude time". Maybe it's the moment you wake up, on your commute, or right before bed. Pick a time that will allow gratitude to become a regular part of your day, and make it an ongoing habit.

3. Try morning journaling, and see if that will help your gratitude practice. Especially if you already journal, it's really easy to add a gratitude practice in with just a few extra minutes. This doesn't tend to work for me, but some people love it! (And remember...it only works if it feels good to you!)

4. Set an intention to search for things to be grateful for throughout the day. When you choose to be on the lookout for amazing things that are happening...you tend to find them! Whether they actually happen more often or not, when you start making an effort to find the good things, you usually do. If we tend to see what we are looking for, why not choose to look for the best?

Whether you try one and love it, take turns giving them a go until one feels good, or you give them all a try, it doesn't matter. Just commit to taking some sort of action! Once you've chosen what you'll do (trial and error is great!), commit to practicing gratitude every single day for 30 days!

Need accountability?

Join the Intuitive Foodies Facebook Community and let us know what gratitude practice you've chosen! We'll all support one another. https://www.facebook.com/groups/realfoodfirstcommunity/ "When you are grateful, the fear disappears and abundance appears." Tony Robbins

Final Gratitude Moment

Hold your hand on your heart, take a deep breath, and think of one thing you are grateful for right now, in this moment. If you want to learn more about how to quit dieting for good, you can find me at www.caitlinball.com/quitdieting.

Kersten has so much passion for self-care and body love! During our interview, she shared vital information about what over-exercising can do to your health and self-image. As a personal trainer and previous over-trainer herself, Kersten understands the pressures that can cause you to push your body beyond its limits in the name of weight loss.

At the age of 21, Kersten joined Weight Watchers and dove headfirst into her weight loss journey. She also started working out heavily. From her own routines in the gym, to joining Crossfit, she pushed herself hard.

10 years later, she visited an acupuncturist who expressed concern about the fact that she hadn't had a period for a decade. She realized that her extreme work out programs, coupled with restrictive diets, had had a profound impact on her body.

Many of Kersten's clients initially reach out to her because they've lost their periods as well. The physical key is often to eat more and exercise less, but the real work is connected to mindset. By helping her clients consider their behaviors and self-image, she's able to help them release arbitrary food rules and begin to love themselves.

Releasing these old beliefs is a vital part of learning to break free from unhealthy patterns, like over-exercising or creating rigid food "rules".

At the end of 2016, Kersten started the healing process. She wasn't excited to start gaining weight (which she had realized she needed to do), but she was excited to finally rest. She could feel that her body was getting burned out, and the ability to simply walk, instead of run, was a relief.

Going from being the fittest person in the room, to releasing that role was hard. She had to adjust to listening to her body, and to allowing herself to rest. Sometimes that meant yoga instead of a hard workout, and sometimes that meant staying home and relaxing on the couch.

Having been a long-distance runner, Kersten had struggled with sleep for some time. Her running routines had caused her body to release too much cortisol. All those extra stress hormones had been sleep difficult. A fun side-effect of easing back on her over-exercising habits was the ability to finally sleep well. (Now, she shares that taking naps is one of her favorite forms of self-care!)

Kersten realized that working out and training others, while also putting on weight and scaling back on her own personal fitness routines, was a new challenge. She had to accept that her body may look different, but that that was a good thing! The physical changes she was experiencing were signs that she was healing, not that she was failing.

Rather than focusing on the weight, Kersten found positive things to focus on.

Her hair got thicker, she calmed down, and she started sleeping better.

Instead of obsessing over workouts or food restrictions, she started to celebrate the fact that she could go out for frozen yogurt and actually have fun doing it! She didn't need to limit herself to once a week, or low fat only.

In her current routine, Kersten is able to honor her needs. She can choose to do some form of eating or movement, and not to do others. Rather than forcing herself to constantly pursue intense physical routines, she could trust her intution.

One of her big take aways: Your intuition is really nice to you. When you actually check in with yourself and listen, you'll find that your body will you. Whether that means running sprints or doing yoga, there is a time and place for every form of movement.

Kersten also realized that she had created a lot of rules around food. For instance, she wouldn't allow herself to eat before working out. She would push her body hard, and then drink huge amounts of water and coffee.

Even when she was eating "normal" amounts of food, she would create rules around when and how much. She also realized that she would do mini-workouts between meals, creating a sense of "earning" her meals or calorie counts.

This connected back to her Weight Watcher days. She remembered vividly the 21 points she was allowed to eat each day, and the exercises you could do "earn" points. Rather than eating the extra points, she would try to store them up in order to lose more weight more quickly.

Even at what was considered a healthy BMI, Kersten lost her period.

Compared against a standard measure, Kersten was perfectly healthy. Her body told a different story though. Losing her period, not sleeping well, and pushing her body to its breaking point was not serving her well. Even if the medical establishment wasn't concerned about her weight (since she was considered medically "healthy"), Kersten understood that for her body, the numbers weren't a good measurement of health.

She got some amazing advice from her chiropractor during this time as well. During her appointment, she had been stressing because she wasn't able to do all the things she used to do. She also felt she wasn't comparing as well to other people's fitness levels. Her chiropractor pointed out the only fitness level and exercise standards that mattered were her own. Instead of over-exercising to prove she was still at a certain level, she could relax and enjoy her body just as it was.

Rather than hold herself against someone else's physical standards, she could tune in to her own intuition and honor her own needs.

Connect with Kersten:

Her program: https://kersten-kimura.teachable.com/

Instagram: https://www.instagram.com/kerstenkimura/

Ready to have the best holiday yet? You're invited to join the Food Freedom Holiday Workshop, where we'll talk about preparing for holiday stressors (buffets, in-laws, parties, food focused traditions, and more). Register before Sunday if you want to get in live (or plan to attend the replay if that works better for you!). http://www.caitlinball.com/holidayworkshop

What do you know about intuitive movement? I would be honored to share some ways I'm currently exploring (and experimenting with) intuitive movement in my own life lately! This includes differentiating between movement and exercise, as well as some of the struggles I've personally encountered in this area. Movement vs. Exercise

Personally, I feel like "exercise" has a lot of attachments. We think of changing our appearance, reducing our size, working up a sweat, or burning calories. Movement, however, is just about...moving! You can do anything active that you enjoy, you can do simple things (like taking the stairs), and it's all considered movement.

Doesn't that sound so much less stressful?

Instead of stressing about appearance (and how my workouts are going to "change me"), now I show up fully and trust that taking part in healthy movement is going to feel good. And at the end of the day, it's the feeling good that I genuinely value.

An exercise mindset can also push us into moving way too much. We exhaust or overwhelm our bodies, then compensate by consuming a lot of food just to keep ourselves moving. I have a number of clients that end up discovering that less "working out" and more intuitive movement that actually feels GOOD makes a huge difference in their lives.

A Big Waste of Time

I would never have gone to a "slow" yoga class when I was in my workout phase. After all, if I wasn't vigorously moving, exhausted, dripping with sweat, or feeling sore afterwards...I hadn't really done anything. I thought it was just a big waste of time.

Thank goodness I finally realized that my perceptions couldn't be more wrong!

Even before I started intuitive eating, I started to realize that I could actually enjoy moving my body. When I started yoga, I loved that it didn't have to be about changing how I looked. It cleared my mind, it made me feel good, and it eventually brought me into yoga teacher training and body awareness.

Movement is what brought me to intuitive eating, and now I move intuitively as well. It is seriously the best feeling.

Another note - just because it's not a huge block of "exercise" time doesn't mean it's a waste of time.

Some of my perfectionist clients have a lot of trouble embracing movement for the simple enjoyment factor. It can be hard to embrace 5-10 minutes of enjoyable movement when you've grown up feeling like you have to dedicate an hour if you want it to really "count".

Community Movement

Lately I've been attending a Zumba workout in my community center. It has been so much fun, and an amazing way

Saturdays I found a momma workout class -- mom's workout, and our toddlers run around, ride bikes, and enjoy the sunshine. Afterwards, my son and I have a little date together at a local shop.

When I was doing intense exercise workouts, I tended to dread them. I would drag myself there, do the work, and then go home and collapse on the coach.

Now I get excited about interacting with my community, I love heading out the door to class, and I come home feeling energetic and good. Practicing intuitive movement in my community is so much better for me than punishing myself with exercise.

Flexible Planning

I like to set a plan for the week...and then wake up and determine if that feels right for me. Somedays it isn't wise to push yourself physically, emotionally, or mentally, and if there is a way to reorganize your schedule, you should!

Movement can fall into this category as well. If I thought I was going to go to Zumba, and I realize what I really need is some quiet introspective time, I might decide to take a walk instead. Or if I had intended to go for a bike ride but the weather isn't suitable, I can switch it up and head to a yoga class. Rather than making a rigid plan and forcing my mind and body to make it happen, I leave room so I can make decisions that will help me feel my best, whatever that looks like. (Remember - there is no wrong way!)

Do What Feels Good

If you could move your body in any way, with NO worries about appearance or weight, what would you do?

I had a client who loved swimming...but she didn't allow herself to go because it meant wearing a swimsuit in front of others. When she released that fear and just did it, she loved it!

What kind of movement have you held yourself back from that you could you do today?

If you haven't been moving much lately, you might look for small ways to start! Look for 5-10 minutes that you could do something - take quick walk, do some gentle yoga stretches, work in your garden, or do something that would be quick, easy, and enjoyable.

If you're on the verge of exercise burnout, ask yourself what you can release this week. How can you start to scale back a bit and honor your body's needs?

My Challenge to You

Choose ONE thing that you're going to change this week, and then do it! If you need some accountability, head on over to the private Facebook group and share it with us! We'd love to help hold you accountable.

(https://www.facebook.com/groups/realfoodfirstcommunity/)

Remember that this is meant to be intuitive - make a plan, but be flexible with it. And if there is a type of movement that is hard in the moment, but makes you feel really good afterwards (burpees are mine!), don't be afraid to do them! Just be sure to check in with yourself so you can make decisions about what you want and what will feel right on any given day.

AND....

You requested another Food Freedom Holiday Workshop, and it's coming on Nov. 24th!

You can sign up at caitlinball.com/holidayworkshop. (Can't make it? The replay will available whenever you have the time!) Rather than stuffing yourself silly with food, cookies, and alcohol (then feeling gross and crabby all day), learn how to relax and ENJOY the holidays!

In this episode, I interviewed Susie Garden. She helps women with stress, anxiety, and fatigue find their way back to a clear mind, healthy, body, and a life that lights them up. Susie is fascinated with the mind body connection and how it influences mental and physical health. She's also a big proponent of the non-restrictive approach. This makes her a wonderful supporter of intuitive eating as well!

While traveling, Susie realized she was constantly eating in airports, missing out on sleep, and pushing herself too hard. Basically, she wasn't really practicing any form of self-care.

Eventually she hit a breaking point and was forced to stop. Although it was hard, it was also a gift. The time of rest gave her a chance to consider what she actually wanted in life. She didn't have to think too long to realize that the life she was living was not the life she wanted.

After being laid off from her corporate career, Susie pursued education and yoga! Having experienced working herself into the ground while having an extremely unhealthy work/life balance, Susie loves helping women who want to experience something different.

And speaking of self-care...

Dealing with food intolerances (and eliminating certain foods) is something to do with a clear mind and a healthy relationship with food! Personally, I utilize elimination strategies as the final phase of my program. This helps you keep a healthy perspective. It also saves you from the "diet mindset" that can creep in when dealing with intolerances and elimination!

I found Susie after listening to an episode on healing your seasonal allergies naturally. Perfect timing, as I was suffering from them at the time. She also talked about healing food allergies and intolerances. I also saw that she has a very non-restrictive and holistic approach to health. That's why I wanted her to teach us about how to deal with food intolerances in a loving and non-restrictive way.

This non-restrictive approach is especially important, as there are lots of diets popping up that are connected to food intolerances. Sometimes people feel that a restrictive diet is the only way to handle an intolerance, but this simply isn't true! You can absolutely use a non-restrictive approach.

Susie also shares how food intolerances don't have to "just" manifest in the gut. For example, she experienced joint pain in her hand as a result of her intolerance. Once she realized that she could greatly improve her own life by recognizing intolerances, she wanted to share that with others as well.

Another tip: even if it's hard to imagine giving a food up, you might end up loving it. Once your body starts to heal and you feel better, you might find that you don't want to go back to eating a particular food! Focusing on how you want to feel (rather than what you want to eat) can help you feel great about the change. If this is the case for you, you'll find that abstaining from certain foods can easily be a non-restrictive approach to eating in a way that complements your body!

The goal isn't to create a regimented or legalistic approach. You're not creating rules for yourself! Instead, you're genuinely checking in and noticing how you feel. Once you find what makes you feel good, you get to do that!

An allergy is not the same as an intolerance! We aren't talking about those today, and you do need medical management for those. Allergies tend to have very specific symptoms, such as hives, breathing/airway restrictions, or other immediate physical responses.

An intolerance is a low-level inflammation that tends towards a host of generalized symptoms. For instance: brain fog, joint pain, bloating, or other digestive discomfort. As you continue to eat foods that you have an intolerance to, you fuel the low grade inflammation that the food creates within your body. This leaves you in a constant state of inflammation, which doesn't feel good!

If you believe you may have an actual food allergy (or already know you have one!), don't attempt to reincorporate that food. That's not what I'm talking about here. Also, if you plan to be tested for celiacs disease, you should not be midway through an elimination process prior to testing. Doing that will reduce the accuracy of the test results.

When you stop eating a food that you have an intolerance towards, you can allow the gut to heal. It only takes 6-8 weeks to reach a baseline of no inflammation. At that point, you can attempt to reintroduce the food/food group and see what happens. Many people find that, once they've healed, they can consume the food at a later point without issue.

Susie shares that she often starts her clients on a dairy elimination, as that tends to be a common issue for many. Rather than attempting to remove dozens of major food items, you can start with a single food group. Try it out, and see what the impact on your health is. It takes about 2 weeks to know if the elimination is making a difference. If you aren't seeing a result, you can continue to eliminate other food options until you find the food or group that's impacting you.

Remember that the way your body FEELS is the indicator of whether an elimination has been successful. Pay attention to subtle changes in your mental clarity, joints, digestive function, energy level, and more!

It's important to remember that mindset is really important here! Elimination is not meant to be an exercise that creates a dieting mindset. It's also not meant to be a weight loss tool. Rather, it's a way to help your body feel really good. (And the wonderful news is, the elimination is often temporary! Once you've healed your gut and gotten in tune with what food is creating problems for you, you can often find ways to reincorporate it.)

Susie gives great tips on the mindset you need to approach food intolerances, as well as some scientific reasoning to practice self-care.

Taking a moment to look at your food, smell your food, and otherwise get your body excited for what your about to eat can do wonders as well! Do your best to eat mindfully, and to pay attention to how the food you eat impacts the way that you feel.

It was such a joy to talk with Susie and hear her unique perspective on taking care of the mind and body as one. I would love to connect you with her. Below, you'll find a few important links to her Facebook group, program, and podcast!

Join Susie's 'The Wellness Glow' Facebook Group: http://bit.ly/GlowGroup

Check out her program, The Anxiety Taming Method: https://www.susiegarden.com/the-anxiety-taming-method

Listen to Caitlin interviewed on Susie's Podcast: https://www.susiegarden.com/thewellnessglowpodcast/episode33-caitlinball

If you know me, you know my husband and I spent the last six years living in Switzerland. Now that we're back...everyone wants to know how it's going. Here are some of my top take aways as I consider the transition from Switzerland to California. (Prepare for some real talk!)

Real Talk on Home Ownership

After a bit of shuffling around & vacationing we were able to purchase a home, and we've started moving in. Technically we live there now, but there are still boxes here, there, and everywhere!

A few thoughts on home ownership - I get why people DON'T go that route! It's a lot of work to keep up with everything when there is never a landlord to call. It's also tempting to fill your house with so much stuff, and we're trying to fight that bug. All that aside, however, it's so fun to have a home that is ours!

Europe showed us that you can live in a smaller space, with less stuff, and fully relish every moment. We intend to keep doing just that!

I have lots of renovations I would love to do (especially in the kitchen), but I'm so grateful to live in our new home, with all it's quirks and funny little characteristics.

Real Talk on So Many (Loud) Messages

Everything from my son's daycare to Target to the grocery store seem to be selling the message of more, More, MORE! (More toys, more stuff, more food and diet options.)

I've been finding that I definitely need to be checking in with myself to make sure that I don't get sucked in. And then, of course, there are the commercials and media that are always sharing about diets, losing weight, and "fixing" your body!

On top of all that, America is kind of loud. I think I feel that way for two reasons:

American's typically talk louder in public places than people in European countries.

When we lived in Switzerland I didn't understand the language so it was easier for me to treat it a bit like white noise. I definitely know English, and I'm seriously having trouble tuning it out!

Real Talk on Serving Sizes

Wow! In the US it's more affordable to eat out, and the portion sizes are so much larger! I find it really hard to finish the portions I'm being served. I also feel bad when I'm not able to bring it home (if I'm not headed straight home or the food won't pack well).

In Switzerland, restaurant portion sizes were usually around the amount I actually wanted to eat. I'm definitely understanding why so many of my American clients would bring up eating out as a struggle.

I've been trying to split meals, order lunch sized portions, and find other creative ways to enjoy my meals out. I don't want to feel overwhelmed with the size or obligated to try and actually eat it all.

The access to so many baked goods has been super fun too. It's also brought me back to the need to release restrictions and enjoy things. (Back to step one!)

At first I was eating multiple bagels a week (I love them and didn't have as much access), and now that's starting to taper off a bit. I know I can get them any time, and I trust that my body will let me know when I actually want a bagel. It will also tell me when I'd rather have a smoothie or something that will energize me in a different way.

Real Talk on Sports & Transportation

America has so many sports! I'm more of an out-and-about person, especially on Sundays, but I've been having to adapt a bit to my husband and friends who want to celebrate their favorite teams.

It's one more area I think I'll be working to find a happy balance!

And speaking of being out and about...

Public transportation in Europe was so CLEAN and easy to use. BART...not so much.

It's been a bit of an adjustment to get used to streets that need to be repaired, public transportation that's less than ideal, and the general level of dirtiness. I've heard a number of people who have spent time in Europe comment on these differences, and I'd have to say they may be one of the more noticeable (and difficult) day to day challenges of coming back to America.

Real Talk on Simple Exchanges with Family & Friends

I hadn't realized how much I missed simple, easy interactions with people.

Those things just didn't happen as much in Switzerland (a combination of the culture and the language barrier). I love that I can chat with people at the store or on the street, and that people really do notice you and enjoy chatting about their day.

I already have a "Starbucks guy" and he knows my order when I walk in! Those little things have brought me so much joy, and I love it!

And in addition to all those fun little exchanges, we're closer to family too. Seeing Cooper with real family has been phenomenal - he can sense the deep love they have for him and it just lights him up. As a mom, that is absolutely priceless. In fact, I was able to go to New York last week and enjoy every moment, because I know that between his dad and all his family, he was well taken care of. It's so different than using a childcare service or nanny!

The biggest reason we came back home was this - the ability to be near our family and be blessed by their presence.

Next week is going to be all about dealing with food intolerances, and I can't wait for you to hear from our amazing guest, Susie Garden! If you want to be sure you don't miss it, you can join the Intuitive Foodies Community -- I'll post an audiogram and link to the episode when it goes live!

Isabelle moved to Zurich right as I was coming back the USA! Even though we didn't share any time in Switzerland, I had so much fun connecting with her on the podcast.

During this interview, she actually shares a breathwork activity with me. I'd encourage you to take some time with the episode and try it yourself! It really calmed me down and helped me release tension.

(After the 5 min. exercise we debrief and I talk about the experience!)

Isabelle also shares parts of her own food journey. She realized that she used food as a coping mechanism, and also attached it to self-worth. She received lots of messaging from her family that left her confused, fearful, and ashamed in her food relationship. This resulted in a binge eating struggle that she later had to work through. She describes this as a journey of coming home to her body.

I love hearing other people's intuitive eating journeys, and I hope you enjoy it as well!

As Isabelle shares: Getting IN to you body is the best place to be, and it's the most important thing you can do for yourself.

Listen in to hear Isabelle's self-care tips and try out this amazing breathing exercise for yourself.

You can find her website here: https://fullofjoy.co or connect with Isabelle on Instagram @fullofjoy

Our last two episodes featured some amazing guests in the midst of their journeys.

Today...I'm prepared for a bit of controversy. I've wanted to do this episode for a while, but I've had some fear about bringing up this topic. I still feel the fear, but you know what? I'm doing it anyways!

So here it is: YOU are worthy of investing in yourself.

I've been on a journey of slowly but surely learning my own worth, as well as growing my ability to invest in myself. Investment refers to time, energy, and money!

A few years later I invested in a health course in order to become an intuitive eater. I had spent a LOT in the past on cleanses and diets...but never money on a course. It felt a little strange, and was definitely different. It was uncomfortable to make the decision to spend the money, but it paid off as I grew as a person. In my heart, I knew this was right for me, and I was so glad I had trusted myself to make the investment.

Listen in to hear more about the various investments I've made over the years. Whether the money went towards a treat, a personal development or growth opportunity, a mental health boost, or something entirely different - these investments have made me feel like a better version of myself.

One of my biggest ever personal investments involves a guest I featured way back on Episode 5 of the podcast!

Nothing in life is free - it always cost time or money (or both!). You ARE worth investing in, and I'd encourage you to consider ways you can invest in yourself.

Which leads us to a few other questions...

What funky relationships do you have with food and weight?

What kind of time and energy do you put into "fitting in" or following some sort of diet plan or health regimen?

What do you miss out on by obsessing over food intake?

If you knew you were worthy of your dream life (without attaching it to something external like your pants size), you could do all sorts of amazing things!

So...I want to call you out a little bit!

What actions are you taking to treat yourself like a worthy woman who deserves to achieve your dreams?

Listening to this podcast is a good thing, but listening is not enough! What actions are you taking, and how are investing in yourself?

If you're ready for a transformation in the way you feel in your body or act around food, I have an amazing offer for you. The Quit Dieting for Good Course is open for enrollment right now, and it is an investment that will be worth every single penny.

We start October 21st, so if you're interested in you need to sign up now!

www.caitlinball.com/quitdieting

Today I interview Ashley Conway, a former client of mine in my Quit Dieting for Good program, and the blogger behind DefeatingBusy.com.

Ashley thought she had a food problem when she came to me, but was so exhausted by the thought of attempting and failing at one more diet. She knew there must be a better way, and was ready to try out intuitive eating.

Through her journey, she realized she didn't have a food problem - food was just a coping mechanism from some deeper issues that she is now addressing. Now she can enjoy food to the fullest without guilt and without being tempted by diets.

We also talk about her mission with her blog which ties into letting go of dieting -- and that's to prioritize what matters most. Once you take time to figure out what's most important in your life, you can then figure out how to prioritize and how to set boundaries.

Ashley is passionate and loveable and has so many good tips to share - so go take a listen!

Do you want to Quit Dieting for Good like Ashley and release the mental load of dieting? Today is the first day to sign up for my Quit Dieting for Good program -- and in the first 24 hours, I'm offering a special bonus! Go ahead and sign up now! https://caitlinball.podia.com/quit-dieting-for-good

This episode is different from the rest - you get to listen in on a real life health coaching call with a member of my Intuitive Foodies Facebook Community, Katrina!

Katrina has tried all the diets, and has recently been trying the Keto diet with some of her friends. But she is a mom of two, a wife, and a full-time teacher and is too tired to deal with tracking and weighing her food!

In this episode, I help Katrina figure out how to ditch all the food guilt after so many years of dieting, how to stop being tempted by diets when her friends are doing them, and how to start letting go of the restrictions of her diet while still feeling confident she is doing the best thing for her body.

This was my first time coaching Katrina and after our call she said she already felt "free" because she was given personalized direction on how to get started with her intuitive eating journey. If you are like Katrina, and are ready to get off the dieting roller coaster but not sure how to get started, I'd love for you to join my upcoming Quit Dieting for Good program, starting on October 21st.*

But first, to test out my program and have the opportunity for additional bonuses, join my free Food Freedom & Body Confidence Challenge that starts on the 7th!

caitlinball.com/challenge

It's time to turn the inspiration into action and I'd love to help you do just that!

*This date has been changed since I recorded the original podcast. Oct. 21st is the correct date!