Quit Dieting for Good

Welcome back!

This is the final episode in our Intuitive Eating 101 series, and it is last for reason! Gentle nutrition is amazing, but it can also be turned into a "diet" pretty quickly if you aren't in the right place. That's why I encourage you to consider releasing restrictionsand practicing some body loveand self careFIRST.

Most of my clients don't reach this phase till about 6 months into their practice (and that's while working with a coach), so you shouldn't force yourself to move too quickly here.

"Gentle" is the key concept!

I would advise taking a small step forward to start. For instance, try adding another vegetable or a new grain into your daily consumption. Maybe make it your goal to add it into your dinner. (Don't force it, and don't restrict anything else. Just add a grain or veggie you might enjoy!)

Next step: check in with yourself. How do you feel? What impact has the change had on you? How is your body responding?

There isn't a single way of eating that serves every person in the world in the same way. Our bodies are unique, and we want to honor that with intuitive eating. Again - we aren't forcing anything here. We're going to ease our way in and try out some gentle nutrition!

No matter what you find out, try to stay away from language like: "I can't eat that." or "That food is bad for me." You might notice you don't love how you feel after you eat something, or that your body doesn't handle a certain food very well. That's normal! Try incorporation this: "I choose...". When you understand that what you eat (or don't eat) is about your own choices, you can feel empowered rather than feel restricted.

(And don't forget -- you can join the FREE Food Freedom and Body Confidence Challenge here-- it kicks off October 7th!) P.S. Food allergies and sensitive should always be approached with the help of a doctor or nutritionist. I don't want to downplay any of those!

Welcome to the third installment of Intuitive Eating 101! This whole month is dedicated to the basics of Intuitive Eating, and we're diving deep into self-care this week.

If you missed the first two podcasts in this series, I'd encourage you to check out Letting go of Restrictions and Body Love while you're here.

Also -- if you're sick of taking in information but never actually doing anything about it, I have a super fun challenge for you! You can sign up for the Food Freedom and Body Confidence Challenge today!

Self-care about taking care of your physical, mental, and emotional being every day.

Let's start with movement. Your body loves to move, and you can show it respect by giving yourself opportunities to get up and get the blood flowing! However, you shouldn't be using physical movement as a way to punish yourself. Take the time to find a form of movement that actually feels GOOD for your body - it makes a difference!

I find that I love walking and yoga.

Not sure what you like? Try something like ClassPass, which gives you access to a variety of classes so you can find out what you do like!

Mediation can be a great practice to help improve your mental health. I have a friend that does a "brain dump" every night, and she finds that extremely helpful. Journaling can be a really helpful mental processing tool as well.

Emotional care is a MUST! When I watch my son throw tantrums, he gets everything all out, and then moves on with his day. Sometimes we all need a piece of that -- working through emotions and finding outlets for our stress or hard emotions might do wonders for our overall health and wellness!

Finally, take a moment to consider the things in life you really, truly enjoy. What makes your life better? Who and what do you love? When you can start adding those people and things in, the better off you'll be!

If you'd like a few more self-care tips, check out my guest interviews! The final request I make to each guest is for them to provide us with a self-care tip, and there are all sorts of unique and amazing ones!

Like what you heard? I'd LOVE your feedback, reviews, and ratings!

First things first -- if you haven't listened to Episode #45yet, start there!

This week we're talking all about body love.

Often we get into the whole dieting mess as result of wanting to change our bodies. We start to believe our bodies are somehow inadequate or "wrong". In intuitive eating, we move away from these harmful ways of thinking. One way we do that is by practicing body love.

Quick Tip: Body love doesn't have to mean that you think you're hotter than hot and have a totally perfect body.

When I say body love, I'm talking specifically about loving your body as a companion. Think of her as your best friend.

With a friend, you enjoy being with them, but they don't fill every thought or waking moment. They also don't have to be perfect for you to accept and love them, just the way they are.

What if your relationship with your body could be like that?

Have you ever tried thanking your body for all she does for you?

Gratitude is a powerful way of beginning to love and appreciate yourself and your body. Think of all that she does for you - your tummy digests your food; your arms reach and touch and lift; your legs and feet power you through the world. Instead of being upset about something being sore or not working properly, what if you tried being grateful for everything that your wonderful, amazing, incredible body does do?

Your body deserves clothes that fit her well (not too big or too small).

She deserves food that makes her feel good (for both fuel and fun!).

She deserves to move, not sit all day long. (Don't use exercise as "punishment" though!).

She deserves to be talked to kindly (treat her like a friend you care about).

This is a tiny snippet of what you can do to start loving you body.

Choose one thing I talked about here and give it a try. And once you have, head on over to the Intuitive Foodies Community and let us know what you did and how it made you feel!

I would also be THRILLED for you to join the Food Freedom and Body Confidence Challenge! It's all about taking what you're learning from Intuitive Eating 101 and actually applying it. Nothing changes if you don't take action, so we're going to dig in and start creating change together.

Join us next week to learn about caring for the WHOLE self!

Welcome back!

This month I'm launching a series called Intuitive Eating 101 - we'll be covering the process of letting go of food restrictions, being confident in your body, fully caring for yourself, and finding the right foods for your body.

First up: let's dive in to letting go of food restrictions. This means you have to let go of dieting. This is hard to do, unless you 100% understand and believe that diets do not work. (Seriously - they just don't work!)

I want you to have the facts and information you need so you can confidently leave diets in the past and embrace food freedom!

Reminder: the natural reaction to restricting (dieting) is to binge. Intuitive eating helps us end this crazy cycle by allowing us to stop restricting. When we quit restricting, we're much less likely to binge.

When you let go of restrictions, you get to be FREE. Free to eat the foods you love, free to fuel your body in a way that feels really good. As you walk into this freedom, you'll find you can actually trust yourself and your body.

Intuitive Eating 101 is going to encourage and empower you - I hope you join me next week to continue this learning journey.

In the meantime, be sure to grab your 7-Step Guide to Kick Dieting to the Curb:

bit.ly/tlquitdieting

And join the Intuitive Foodies Community and tell us what yummy foods you are eating:

caitlinball.com/community

In today's episode, I talk with Rahel Papis about her work in hypnotherapy and kinesiology.

Rahel explains how hypnotherapy and kinesiology work to bring your subconscious thoughts to the surface, so they can be healed. She explains that often your subconscious can effect so many things, including why you eat the way you eat.

Hypnotherapy is so much more than what you see on shows, and is really more of a guided deep meditation - which anyone can do! Rahel gives some great advice on how you can work with your subconscious thoughts, and why it's important if you want to change your habits.

I personally had a session with Rahel and found it to be healing and so interesting, so I can't wait for you to listen in and hear more about her work.

Learn more about Rahel here: Website: https://www.rahelpapis.com/ Instagram: @rahelpapis.therapy

Have you downloaded your free 7-Step Guide to Kick Dieting to the Curb so you can get started on your intuitive eating journey? Go do it now! bit.ly/kickdietingtothecurb

In today's episode, I talk with Julie Duffy-Dillon, who is a registered dietician helping women find food peace, an author, and the podcast host of Love, Food.

Julie not only teaches about intuitive eating, she also helps women navigate PCOS with a non-diet approach. She gives us an overview of PCOS and explains that it is way more common than you might think!

There are plenty of lists out there with what to eat and not eat for PCOS, but Julie gives many reasons why these restrictive diets are not the answer. She shares with us a variety of ways you can test out to heal yourself - but the key is to always check in to see if it works for you personally, as there is no one-size-fits-all approach.

Julie also talks about how to respect your body with a health condition, the importance of sleep especially with PCOS, and more on this episode.

Whether you have PCOS, may have PCOS, or are living with a health condition, this is a great listen for applying a non-diet approach to your healing journey!

Learn more about Julie here: Website: http://www.juliedillonrd.com/ Instagram: @foodpeacedietician

Have you downloaded your free 7-Step Guide to Kick Dieting to the Curb so you can get started on your intuitive eating journey? Go do it now! bit.ly/kickdietingtothecurb

In today's episode, I talk with Simi Botic, a health coach helping women with their food and body relationship while also letting go of perfectionism.

Simi was a dieter and perfectionist herself for one too many years, until she finally realized that enough was enough. She sought out support and healed her relationship with food, her body, and the desire to be perfect.

Simi gives awesome advice on how to accept yourself as you let go of the need to appear perfect and please everyone else. She also talks about the idea that when you do accept yourself, your relationships with others will become deeper and more meaningful.

We talked about how many dieters like to "perfect" intuitive eating - but this is no perfect way to eat intuitively! Instead, she tells us that there is no failure in intuitive eating, just feedback.

Finally, she gives us an amazing tip for taking care of your mind - a top that is free to try and super easy to implement! Enjoy this episode with Simi - she is fun and authentic and it's a great conversation.

Learn more about Simi here: Website: https://www.simibotic.com/ Instagram: @simibotic Grab a copy of her book: https://www.simibotic.com/book/

In today's solocast, I answer a question that I've heard more than once recently, "What do I do when I can't stop eating my favorite food?!".

Whether it's Nutella, chips, dessert, or (fill in the blank), it's not fun to feel so out of control around food. There are many reasons why you might not be able to stop eating any food item, but taking time to find the specific reason for your overeating will be what truly helps you fix the real problem -- as it is often not about the food at all!

Find out what might be causing you to overeat your favorite food, and learn what to do about it in this episode.

Mentioned emotional eating podcast episode: https://caitlinball.com/2019/03/episode-22-feel-your-feelings-instead-of-eating-them/

To watch the unedited video version of this podcast, please join us in the free Intuitive Foodies Community: caitlinball.com/community

To help you eat more consciously and confidently, make sure to download the 7-Step Guide to Kick Dieting to the Curb if you haven't already! bit.ly/tlquitdieting

In today's episode, I talk with Stefanie Jung, a holistic health coach helping women heal their relationship with food and body.

Stefanie openly shares her struggles with her body image and eating disorder and how she finally healed herself with journaling and working with a health coach. She also tells us the good and bad of going through this healing process while in a relationship.

One thing I appreciate about Stefanie is her honesty with her community about what she is currently working on - because this work to have a healthy relationship with food and body is never done! She explains how some days are easier than others, but she tells us how she now knows her triggers and how to deal with them.

Lastly, we talk about how she intuitively moves her body and the differences between diet culture in different countries and continents.

Learn more about Stefanie here: Website: https://www.wholesomestef.com/ Instagram: @wholesomestef

Have you grabbed your free 7-Step Guide to Kick Dieting to the Curb? Do it now and get started with an intuitive eating practice at your very next meal! bit.ly/tlquitdieting

In today's episode, I talk with Arden Cartrette who is an infertility blogger trying to normalize and raise awareness around infertility and pregnancy loss.

Arden is still in the midst of her infertility journey and shares openly and honestly about struggles she's had with food and her body along the way, and what she is currently doing to have a healthy relationship with both.

I also wanted to hear first hand her experience with an infertility diet, which she tried for 3 months. Ultimately, she saw more negative than positive effects, because of the stress it caused, and went back to eating everything so she can enjoy herself and keep her mental health in tact.

Arden shares how she stays positive during this difficult period in her life, but also how she just lets the emotions come and be there, which is such an important part to healing.

If you are struggling with infertility, or want to know how to support a loved one who is, this is an episode for you.

Learn more about Arden here: Website: https://hello-warrior.com/ Instagram: @ardenmcartrette

Have you downloaded your free 7-Step Guide to Kick Dieting to the Curb so you can get started on your intuitive eating journey? Go do it now! bit.ly/kickdietingtothecurb