The Diet Diaries

What if the key to your healthiest, happiest self was not in the latest diet trend, but in connecting with your future self?

And here’s the amazing thing—I have seen client after client discover this concept on their own as they work through their obstacles around negative body image, body confidence and disordered eating. Why is that? The answer is in today’s episode where I share how you can start using the idea of your future self to make behavior change easier and reach your goals around fat loss and self confidence.

I’m also sharing a little bit more about Project Plate Plan, my 10 day self guided course that will teach you the skills you need to lose weight without counting calories, macros or points. Doors open September 26 and we start October 4. Investment is $29 for skills that will change the way you think about food and give you skills to lose weight and keep it off, for life. 

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On episode 144 of The Diet Diaries I'm talking about the long time trend of "healthifying" foods.

You know, taking “junk” food and “bad” food and making it healthy. Trying to make everything high protein. 

AKA zoodles, cauliflower pizza, black bean brownies, paleo granola, protein pancakes, cookies made with coconut sugar.

Are these foods actually healthier? Do they help you lose weight without counting calories? Should you use them? 

The answer isn’t as black and white as it seems and as always it comes back to your values and WHY you’re making the choices you’re making around food. 

Here’s some of what you’ll hear today:

• Why we need to stop calling food healthy and what language we should use instead
• How to get clarity on the roles of different types of foods
• When and how I make choices to use “healthified” foods
• What health actually means and why it’s about so much more than what you eat
• How “healthified” foods can back fire on your goals and impact binge eating recovery
• How to know when choosing a healthier version of food is the right option for you

And Project Plate Plan is coming in October! A 10 day self guided course delivered straight to your inbox that will teach you the core skills to lose weight without counting calories, macros or points. 

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Today marks the unofficial end of summer here in the US, so I thought a short and sweet episode with some updates around what’s coming up would be a nice easy listen.

For a lot of folks the transition into fall has a feeling of newness around it. The shift back into a routine and a more regular schedule can feel like a good time to make some changes around eating and exercise—so I’ll share some simple tips to help approach that in a sustainable way.

I also provide an update on the surveys I’ve been doing on email and IG (thank you if you participated!) and what’s coming next which includes a course on how to lose weight without counting calories and more.

Last but not least I’m talking about some struggles I’ve been having with social media and how I’m planning to make changes that will help me AND you. So, if you’re not on my email list, now is the time to join because that’s where I’m going to be sharing a lot more content moving forward.

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Today’s episode of The Diet Diaries takes me back to my roots in teaching yoga and movement. One of the very first episodes of this podcast (when it was called The Movement Diaries!!) was about the difference between movement and exercise. 

And almost 3 years later, I’m talking about that same topic again, but with a slightly different spin, through the lens of body image and how to improve body confidence. 

My hope is that by the end of this episode you will be rethinking the role of movement and exercise in your life and how you can start paying attention to ways you can use your body more throughout the day—for your overall health AND as a tangible way to change your negative body image. 

In episode 142 you will hear: 

• The difference between movement and exercise and why it’s not semantics
• How can you use your body to get stuff done as part of your life?
• How this directly impacts body confidence and body image issues
• Specific ways you can add more movement to your day
• Why only exercising and not moving is a problem

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I am thrilled to bring you today’s episode of The Diet Diaries featuring Marnie Rabinovitch, Founder,  CEO and Chief Anti Chafing Champion of Thigh Society.

Thigh Society shorts literally changed my life. I can’t think of another product that has ever made me feel more at ease and comfortable in my own body than this one. I have loved everything Thigh Society stands for and it is an incredible honor to have Marnie sharing her story and the evolution of this brand on the podcast.

This conversation will resonate with so many of you as Marnie talks about why and how she created the Thigh Society shorts. We discuss so many topics that will help you feel less alone, normalize our bodies and give you tangible tools to improve body confidence.

This episode is not just about undergarments. It's about changing the conversation around body image, rejecting fat-phobia, normalizing all aspects of living in a human body and creating a culture where women have the freedom to feel comfortable and at ease in their own bodies.

Here are some of the conversations we cover:

• Marnie’s personal experience that inspired her to create slip shorts for women
• Why Thigh Society won't add shape wear to their product line
• How these shorts impact body confidence
• How clothes and undergarments can be a tool to improve negative body image
• Why thigh chafing has created shame and embarrassment and what we need to do about it
• The insidious role of fatphobia in women’s clothing
• The impact of these shorts on body autonomy
• How Marnie self funded and built this company with tenacity, patience and grit
• Giving women wardrobe freedom

Click here to learn more about Thigh Society and the shorts that will change your life. 

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Episode 140 of The Diet Diaries is all about the scale and why it plays such a massive a role in our body confidence and body image insecurities.

We’ve learned to rely on the scale for all measures of progress around health, wellness, body confidence and even self esteem. We let the scale dictate our mood, influence what we eat and how we exercise and until it feels like a chokehold on our entire life. 

Today’s episode is unpacking how and why this happened  and what to do about it:

• What does the scale actually measure?
• How to use the scale in a way that’s helpful instead of harmful
• What to expect when you are using the scale to measure progress
• What impacts scale weight
• How to assign less meaning to the number you see
• How to know if you need to work on your relationship with the scale
• The most important skill to separate emotions from the scale

As always I share my personal experience with the scale, what finally helped me find peace with it and how I find my own body confidence. 

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On episode 139 of The Diet Diaries I’m talking about what progress looks like beyond the numbers. Beyond the scale, the clothing size and the tape measure. 

Because I’d argue that’s where the real work happens. That’s where behavior is transformed, where the self trust is built, where the skills are learned. The numbers are a byproduct of all of that. 

I’ve had several clients finish up personalized coaching after 4-14 months of work and their transformations have been incredible to witness. I hope this episode shows you that the transformations  you can’t see are actually the most powerful. 

In today’s episode you’ll hear:

• How to spot the difference between fixed mindset and growth mindset
• Ways to measure progress without numbers
• Former clients’ progress in their own words
• How long progress takes
• The one thing you need to get started 
• How to know if you are making progress
• How to identify your limiting beliefs and stories

If you’re ready to believe that change is possible for you, that’s all you need to get started. You can schedule a free call here so we can get to know each other and talk more about how personalized coaching works using my Eat with Ease framework. No obligation—just a chat to see if this is the right fit. 

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Episode 138 of The Diet Diaries is all about how to lose weight without counting calories, macros or points.

Many of us have spent decades tracking numbers in a notebook or in an app—you start off the first few days super excited, keep track of every morsel of food that goes into your mouth. Then the first stressful day hits, you forget to track breakfast and suddenly you feel off the rails.

Tracking food intake is another chore, you can’t remember if you had a snack yesterday morning and you feel like you blew it again.

So while tracking can be a great tool to learn how to visualize portions and get your baseline, as a long term skill, for most people, it’s just not realistic.

And if you use tracking the entire time to lose weight, what happens when you stop tracking? You gain it back. Because you never learned how to make choices without the numbers guiding you.

So what is realistic? Plate planning.

Plate planning is all about nutrition and portion sizes which are the foundation of sustainable, long term fat loss.

In today’s episode I’ll tell you exactly how to use this skill and why it works:

* What needs to be on your plate and in what portions
* How to adapt to meals that don’t fit the template
* How this impacts your overall calorie intake to create fat loss
* How to use tracking in a way that is actually useful instead of stressful
* How long it takes to get results

The Fall Mini Retreat is October 21 at my home in Westfield NJ from 10am to 5pm. A full day about you and for you so you can go home focused and crystal clear on the changes you want to make around eating and body image. Add your name to the early interest list here. 

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Happy Monday, friends. Back today with episode 137 of The Diet Diaries and I’m talking about my relationship with alcohol. 

This idea was inspired by @thebirdspapaya who is one of my most favorite people to learn from about body confidence, body acceptance and self worth. She shared a story on IG probably about a month ago, saying that nobody every questions when you order a drink, but everyone makes a comment when you don’t.

And that hit home hard with me because I rarely drink—I have probably around 5-7 drinks an entire year. I will very often be one of the only, if not the only, people not drinking in a group setting at parties and dinners. 

From my experience, that’s pretty unusual, and for me a lot of is connected back to body confidence and to food, so I figured ok, let’s discuss and navigate this often misunderstood topic together. 

Truthfully I was worried this episode would come off as “judgy.” So right up front I want to be clear that this is a personal choice I have made for myself after learning what works for me. It is not a judgment or a statement on what I think anyone else should be doing.

What I will say is that if you don’t like how drinking makes you feel or the way it impacts any other part of your life, then maybe there IS something to think about. That is what self compassion is all about. 

In today’s episode you’ll hear:

• My family background and history with alcohol during high school and college
• How alcohol is intertwined with my relationship with food
• What I’ve learned about how alcohol impacts my body
• How alcohol impacts fat loss
• One of the big reasons why I rarely drink
• Why its crucial to understand that alcohol is actually a poison

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On episode 136 of The Diet Diaries I’m talking about clothing sizes. More specifically, I’m discussing why this number has become central to our identity and what to do about it.

What we wear plays a huge role in how we feel about ourselves, yet what we wear is often dictated by the tag in the back of the pants. We’ve learned to assign so much meaning to that number and it is drastically impacting our mental health and well being.

As always, I share a personal story around my own work with clothing sizes and how I shifted my mindset along two key skills that are game changers for helping you feel less stressed about shopping.

Visit the webpage for this episode to get links to all referenced episodes and resources.

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