Happy Satiated Saturday! 

In my early 20's, I used to get panic attacks. It's part of what led me to explore meditation to be able to befriend my body and make more space to sit with what is. 

One of the very first suggestions I received to navigate panic attacks was to describe my environment. It was my first experience of a somatic concept called pendulation, where you acknowledge what is happening in your body and then create distance between yourself and the intense sensation and attend to something externally. 

This practice of describing my environment has stuck with me and something I offer to those I work with as well. When things feel like too much, you can zoom out and land your body in the safety of this exact second. 

In this week’s episode, I chat with Stephanie Scarminach, Somatic Intuitive Healer, about what somatic work is, how we learn from our environment to disembody, what supports with coming back into the body, very slowly, so you can start to cultivate more connection and trust within yourself. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/what-is-somatic-healing

If this is work you're curious about diving into, I wanted to let you know that I currently have openings in my private practice. You can schedule a 20 minute Connect Call with me to chat some more HERE: https://www.stephaniemara.com/lets-chat

With Compassion and Empathy, 
Stephanie Mara Fox

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Happy Satiated Saturday! 

I remember the first thing my parent's taught me how to cook in the kitchen. It was an omelet. 

It was an amazing experience to take all these ingredients to form something delicious and that I was able to make for myself. 

Over the years, I've felt incredible gratitude that there was a love of cooking and making recipes that have been passed down from generation to generation in my family. 

What memories do you have around cooking and being in the kitchen growing up? Was cooking a joyous, connecting occasion? Or was cooking a disastrous, overwhelming experience that rarely occurred in your home growing up?

Feeling safe and empowered in the kitchen can start with our initial experiences cooking with our family. Cooking for yourself can be a way to attune to your body and explore what it needs. Making the exact meal, with the specific flavors and spices can be a regulating act of giving yourself what you want. 

In this week’s episode, I chat with Callie Cavanaugh, founder of The Eat In Method, about creating a kitchen that feels safe to be in so that you can find more play, attunement, and creativity with cooking for yourself. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/creating-a-safe-attuned-and-loving-kitchen

Cooking for yourself can be such a process. So many emotions can arise on this journey. The kitchen can be a strong mirror back to ourselves. Take all the baby steps you need. This can start with looking up recipes and seeing the ones you're drawn to so that beginning this adventure can be filled with connection, fun, and pleasure.

With Compassion and Empathy, 
Stephanie Mara Fox


Keep in touch with Callie here:

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Website: https://calliecavanaugh.com/

Contact: [email protected]


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Happy Satiated Saturday! 

Here we are. Several hours left of 2022. 

You may have started to feel the marketing from Wellness and Diet Culture already start to pick up steam and tomorrow is the day they've been waiting for. 

There will be an increase in ads for diets, weight loss, detoxes, and cleanses. These ads will tap into your deepest fears about your body and this is why January needs to become a month where you're showing your body daily it is safe to be as it is. 

In this week’s episode, I had an inspiring conversation with Abbie Attwood, Anti-diet Nutritionist, about why elimination diets don't work, how what we think about a food affects how we digest that food, and entering into the new year with body trust. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/ditch-wellness-and-diet-culture

If you want to learn three new somatic tools to support you in getting to know your body more when in relationship with food, my Intro to Somatic Eating™ mini course is on sale for 50% off until midnight on Tuesday 1/3. Learn more  HERE: https://satiated.mykajabi.com/offers/L2B45adz

With Compassion and Empathy, 
Stephanie Mara Fox

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Happy Satiated Saturday! 

I have not engaged in a binge eating experience for over a decade now. But, prior to that, binge eating would come and go in my life. I would go through periods of binging and then utilize dieting as a way to put a stop to all of it. Of course, the binge eating would come back at some point because I had not addressed what was fueling my binging. 

When I finally started to heal the dysregulation in my body, I was also at a point where I no longer had it in me to diet. I saw how ineffective, restrictive, and disconnecting dieting was and I didn't want to do it anymore. That meant though that I would find myself in binge eating behaviors several times every week with what felt like no out. It was deeply uncomfortable and I wasn't ready to let it go. 

In this week’s episode, I talk about how to be with the intense longing and desire for your binge eating to go away now. We will explore one powerful tool to support your body in feeling calm in the face of internal pressure to make a change immediately. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/how-to-be-with-the-intense-longing-and-desire-for-your-binge-eating-to-go-away-now

Satiated will be taking the next week off. 

No matter what happens in your relationship with food this next week, remember that you're always doing the best you can. If you're feeling overwhelmed and dysregulated around friends and family or reflecting on holiday events from the past and you find yourself reaching for food when you're not physically hungry, that is you doing the best you can in that moment. 

Your best doesn't mean that you're not engaging in your food and body coping mechanisms. Your best means that you're going to keep showing up for yourself again and again and again no matter what unfolds. 

With Compassion and Empathy, 
Stephanie Mara Fox

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Happy Satiated Saturday! 

Have you felt that intense urge that going back on a diet would just solve everything? It may have felt that your needs, physically and emotionally, became too big and dieting would keep everything in check. 

So you go on a diet, and for a while, you feel in control. All your needs can get shoved aside to only focus on the need to feel successful at this diet. 

And the moment that you crave something off the diet, when you've spent several days or weeks eating all those foods that have been labeled as bad, you might hear an internal voice say, "F this" and you eat and eat and eat to try to satiate all those needs that were put aside. 

In this week’s episode, I talk about the process of breaking up with dieting and the first step to take to no longer have dieting be a part of your life. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/breaking-up-with-dieting

If you're looking for more support on this journey, respond back to this email anytime. I know this healing adventure as I've been through it and am here for you in every stage and phase. 

With Compassion and Empathy, 
Stephanie Mara Fox

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Happy Satiated Saturday! 

The holidays can be one of the hardest times of year when it comes to food behaviors. Stuck in the restrict-binge cycle, so normalized around this time, it can be difficult to be in your body and fully present with those around you.

Body image concerns, family, difficult conversations can make this a dysregulating time. And when you're trying to step off of the diet culture wheel, it can feel confusing when to stick up for yourself, when to set boundaries, and when to change the topic of conversation when diet conversations come up. 

In this week’s episode, I talk with Nina Manolson, Body-Peace® Coach, about choosing when to defend, deepen, or deflect when in conversation with family, giving yourself full permission to eat, and tips to embody. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/how-to-eat-with-full-permission

I'm here for you every step of the way on this holiday season. If you're looking for more support and want to schedule a session to chat more, you can book a Free Connect Call with me  here: https://www.stephaniemara.com/lets-chat

With Compassion and Empathy, 
Stephanie Mara Fox

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FREE Practicing Body-Peace Journal: https://ninamanolson.com/body-peace/

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Happy Satiated Saturday! 

When I was stuck in the restrict-binge cycle, Thanksgiving would be one of the times of the year I would allow myself to eat whatever I wanted in whatever quantity with no judgment afterward. The interesting thing I noticed was that I never ended up eating as much as I thought I would just by giving myself permission ahead of time to eat. 

The relaxation I felt knowing I was going into a situation allowing myself to do whatever I wanted and needed to do supported me in feeling connected and actually able to hear my hunger and fullness cues, something that is very hard to do when you're feeling stressed and disconnected. 

In this week’s episode, we will explore how to create a food intention somatically to decrease being in Dieting Mentality and increase shifting into Boundary Mentality where you're slowing down, tuning in, and listening to your body and the feedback its giving you on what is going to feel best to you. 

You can also read the transcript to this week’s episode  here: https://www.stephaniemara.com/blog/stop-overeating-during-the-holidays

If you create a food intention after listening to this episode, respond back to this email or join my free Satiated Facebook here and let me know what it is! 
https://www.facebook.com/groups/satiatedcommunity/

With Compassion and Empathy, 
Stephanie Mara Fox

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Happy Satiated Saturday! 

Being around certain people and foods during the holidays can bring up all sorts of reactions. These family members and friends and food can be perceived as threatening to your well being and safety and so your body moves into a fight or flight response. 

In this state, you might find yourself trying to gain control by restricting your intake and then binging later for your body to get what it needs nutritionally. 

You may then find yourself stuck in a cycle of restricting and binging on food throughout the holidays which can leave you feeling even more dysregulated and disconnected. The thing is that this pattern is not really about food. It has become your way to try to feel connected and safe around people that leave you feeling unseen, unheard, and misunderstood. To break this cycle, more pauses need to occur for you to slow down and tune in to make space to feel whatever you're feeling. 

In this week’s episode, I offer 3 somatic tools you can utilize to support you in breaking the restrict-binge cycle and stay connected and feeling safe throughout the holidays. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/decrease-the-restrict-binge-cycle-during-the-holidays

You're never ever doing anything wrong or bad or shameful. You're doing the best you can to take care of you in any moment. If you're desiring to talk to someone throughout the holidays, book a Free Connect Call with me here: https://www.stephaniemara.com/lets-chat

With Compassion and Empathy, 
Stephanie Mara Fox

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Support the show:
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Special thanks to Bendsound for the music in this episode. www.benso...

Happy Satiated Saturday! 

I have said this before and I'll say it again. Your food behaviors are happening for a reason. Binging, restricting, chronic dieting, and body image concerns all come up to support you and satisfy a need that is not being met. 

They are there to help you feel safe and in control. 

And so, healing disordered eating or an eating disorder will mean addressing the root cause that is fueling your food and body behaviors. It's not really about the food. It will be about addressing what your body is holding onto from past trauma and beliefs that need to be looked at and potentially updated. 

In this week’s episode, I talk with Asher Seruya, psychotherapist, illustrator, and writer, about diet culture, fatphobia, the effects of religion on our eating behaviors, and how our past traumas and generational trauma color our experience of the present. 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/whats-fueling-your-eating-disorder

Begin to experience every eating experience as a doorway into yourself. What, when, why, and how you're eating can all inform you of how you're processing your life.

With Compassion and Empathy,
Stephanie Mara Fox

Keep in touch with Asher here:

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

Website: https://ashermseruya.com/

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References: 

Diets Are A Lot Like Religion

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Happy Satiated Saturday! 

Two decades ago, I was navigating being on and off diets, binge eating, emotionally eating, overexercising, and doing anything I could to run away from my body. My body was the place that was holding on to trauma and food was the answer to feeling regulated and safe. 

On my journey to healing my relationship with food and body, I explored yoga, multiple different therapeutic modalities, and experimented with various ways to eat to deepen into relationship and understanding of my body. Along the way, I received my Master’s Degree in Somatic Psychotherapy and have now been working for over a decade to support others worldwide to find a safe, secure, and satiated relationship with food. 

A common theme I’ve found over the years is that almost every single person I’ve worked with - who was looking to decrease patterns of chronic dieting, binge and emotional eating, eating disorder behaviors, and body image concerns - had some kind of trauma in their past. 

Let's define trauma as anything that occurred too much, too fast, and there was no one around to help you regulate and know everything was going to be alright. I have seen gaps in the approach to supporting others to heal their relationship with their food and body, which has fueled me to explore what is actually going to guide others into a safe and regulating relationship with food. And this is how over the years Somatic Eating™ was created through all my clinical and educational experiences.

In this week’s episode, I talk about what Somatic Eating™ is, how it can support you in your relationship with food, what is explored in Somatic Eating™ and a special offer for those interested in joining my Somatic Eating™ Program (for free!) 

You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/what-is-somatic-eating

The start of the Somatic Eating™ Program is coming up this next Friday! Be sure to listen to this episode to learn how you can win a free spot and if you have any questions, email me at [email protected] and we can talk some more. Ready to sign up now? go HERE: https://www.somaticeating.com/

With Compassion

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Support the show:
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Special thanks to Bendsound for the music in this episode. www.benso...