Finding Freedom with Food - Cindy Fox

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https://www.facebook.com/BonnieRGiller
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https://www.instagram.com/finding.freedom.with.food
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21. How to Manage Diabetes Without Dieting and Enjoy Food Again with Bonnie R. Giller

Episode 21

Friday, February 2, 2024 • Duration 42:04

The most common recommendation to people with diabetes is to lose weight to lower their A1C. Countless patients walk out of their doctor’s office with a prescription for weight loss. However, research shows that the most efficient path to managing your diabetes and lowering your A1C is to stop pursuing weight loss and instead focus on habits, behaviors and the variables that impact your blood sugar.

My special guest is Bonnie R. Giller, a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor with over 35 years’ experience in nutrition therapy and counseling. She helps people with diabetes manage their blood sugars after a lifetime of dieting to guide them to a place of eating for enjoyment, abundance, and health.

We discuss:

· How to lower your A1C without focusing on weight loss.

· 3 biggest myths about managing diabetes.

· How to enjoy eating carbs without guilt.

Follow Bonnie for more great education, resources and support:

· 6 Steps to a Body You Love Without Dieting e-book: www.dietfreezone.com

· Intuitive Eating Website: https://dietfreeradiantme.com/

· Medical nutrition therapy website: https://brghealth.com/

· Facebook: https://www.facebook.com/BonnieRGiller

· Intuitive Eating for a Diet Free Life Facebook Group: https://www.facebook.com/groups/intuitiveeatingforadietfreelife (or type in www.intuitiveeatinggroup.com )

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook: @findingfreedomwithf...

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20. Navigating the Holidays: Strategies for Surviving the Food Focused Season with Ease

Episode 20

Friday, November 10, 2023 • Duration 23:45

The holiday season is officially upon us. This is the season where we are encouraged to “eat, drink and be merry.” However, if you've struggled with dieting and body image, it’s natural for this time of year to feel extra challenging because FOOD IS EVERYWHERE. We’re also bombarded with chatter about how many calories are in our favorite holiday treats and how many miles we have to run to earn that holiday dinner.

In this episode I am sharing 7 strategies to help you navigate the holiday season so you can feel empowered and capable of navigating the holidays from an Intuitive Eating perspective. You deserve to enjoy the season, the food and parties, without the stress, without yo-yoing between overindulging and restricting, and without feeling out of control over the next several weeks before vowing to get back on track and start a new diet on January 1st.

Listen now and learn how to have a holiday season where:

You can enjoy all of the food you truly want.
You eat according to how your body feels.
You feel prepared to deal with uncomfortable comments about weight, food, and diets.
And where you don’t have to dread getting “back on the wagon” again come January 1st.

Resources:

Go to HUNGERFULLNESS.COM to download a free copy of my “5 Steps for Reconnecting with Hunger and Fullness” guide.

Need Support?

If you need support with building a healthy mindset and behaviors with food this holiday season, feel free to reach out to me via email at cindy@cindyfoxcoaching.com or book a free discovery call click here or use this link:

https://calendly.com/cindyfoxcoaching/discovery-call

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

11. The All-or-Nothing Diet Trap: How It Fuels Self-Sabotage & Binge Eating

Episode 11

Friday, June 16, 2023 • Duration 19:40

In this episode, I delve deep into the detrimental effects of all-or-nothing thinking, specifically how it contributes to self-sabotage and binge eating behaviors. Listen as I explore the underlying drivers behind these patterns and offer practical strategies to break free from the cycle of destructive thinking and behaviors. Confronting and challenging all-or-nothing thinking is a key element to building long-term healthy eating patterns and a healthy, balanced and sustainable relationship with food and your body.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

Facebook:

10. Want to Stop Emotional Eating? Listen Now!

Episode 10

Wednesday, May 31, 2023 • Duration 23:47

Today’s topic is one that so many people struggle with and that is emotional eating. Eating is a common response to resisting negative emotions. Doing so is actually a coping skill. However, it’s an avoidant coping skill instead of an active one. Not a big deal when we do this occasionally. But when we are using food as our main coping strategy for managing negative emotions this can be harmful. So, when food is being used in a way where it doesn’t leave space for other forms of coping, that’s when emotional eating becomes problematic. Reality is, eating doesn’t resolve the issue driving the underlying emotion and often adds another layer of emotional discomfort when we feel judgment, guilt and shame for eating.

In this episode, I’ll teach you how to recognize what is actually driving emotional eating and binge eating episodes and you will learn a process and coping strategies that will help you stop using food as a tool to manage difficult emotions.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

9. Are You Just Eating Healthy or Is It Disordered Eating?

Episode 9

Thursday, May 25, 2023 • Duration 16:24

Today’s topic will hopefully spark some healthy self-reflection when it comes to your eating patterns and relationship with food and your body.

Eating behaviors occur on a spectrum. At one end sits healthy eating behaviors and on the other are clinically diagnosable eating disorders. ⁠There are a lot of gray area eating behaviors in between that fall into what is now recognized as disordered eating (DE) behaviors. The term “disordered eating” refers to food- and diet-related behaviors that don’t meet diagnostic criteria for recognized eating disorders (EDs) but may still negatively affect someone’s physical, mental, or emotional health.

The truth is, it’s become difficult to know when habits like these that have been labeled by diet culture as healthy fall into the pattern of disordered eating. In this episode, we explore the various characteristics of disordered eating to help you identify these behaviors in your own eating patterns. You’ll also be guided through an exercise to identify the impact that dieting has had on your mental, physical, emotional and social life and what you need to do to step away from disordered dieting behaviors and toward healthier, sustainable eating habits.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.· cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –.

8. Top 3 Reasons You Are Binge Eating

Episode 8

Thursday, May 18, 2023 • Duration 14:27

Today I’m talking about a topic that many chronic dieters struggle with - binge eating. It’s common to have feelings of a lack of control and heap on the guilt and shame after a binge eating episode. But if you’re thinking you need to “get back on track” and “be good again” after you’ve binged, this episode is for you!

Instead of spending your precious energy shaming and blaming yourself for binge eating, what you really need to do is get curious! And redirect your attention to what is actually CAUSING the binges. And NO, it is NOT your willpower.

Today I’m sharing the top 3 most common causes I see over and over again that drive binge eating episodes with my clients to help you identify and address the root cause that is driving binge eating episodes.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

7. How to Raise Daughters with Body Confidence

Episode 7

Friday, May 12, 2023 • Duration 15:56

As a mom of a daughter who has two daughters of her own, I have spent a lot of time thinking about and researching ways to keep them from internalizing unrealistic body ideals and instill a healthy attitude toward their bodies, so they don’t fall into the negative body image trap that plagues so many women of all ages.

Negative body image is not something we’re born with, and it does not live in fats cells! In this episode, I am sharing 7 strategies to help our daughters and any young women we are mentors and role models for build body confidence.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram: @finding.freedom.with.food

6. Is Obsessing About Making Your Body Smaller Making Your Life Smaller?

Episode 6

Friday, May 5, 2023 • Duration 14:57

As a society, we spend SO much time and energy investing in the quest to shrink our bodies and criticizing ourselves for what we perceive as body flaws.

This obsession with shrinking our bodies has some real and detrimental consequences. The sad reality is that it keeps us playing small when we could be putting ourselves out there to create, connect, experience and contribute to the world.

You truly can have a healthy relationship with your body and body image, even if you don’t currently love how it looks. In this episode, I’m sharing ways to break free from the body obsession practices that are holding you back and redirect your focus on the truly important value you bring to the world that has nothing to do with your appearance. We also dive into how gratitude for all of the amazing things your body does for you can be an important part of the healing process.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

5. If I Stop Dieting, Won’t I Just Keep Gaining Weight?

Episode 5

Wednesday, April 26, 2023 • Duration 13:09

One of the most common concerns people have when they’re at the place where they are ready to step away from dieting and learn how to apply the principles of Intuitive Eating is if they stop dieting, they will keep gaining weight.

When you've been following diets and food plans for so long, the idea of getting to the place where you can fully trust that your body knows how to keep you nourished and thriving, without going overboard with certain foods can seem too good to be true.

in this episode I break down the different factors that can impact weight changes in the early phases of Intuitive Eating and how Intuitive Eating will help you reach and maintain YOUR ideal, maintainable weight. I also share some of the potential consequences of weight cycling and why it’s so important to our health outcomes to stop the vicious cycle of dieting, so you get to and maintain your body’s biological set point weight.

Studies referenced in this episode:

Association of weight change, weight control practices, and weight cycling among women in the Nurses' Health Study II (Field et al. 2004; CW)

The Weight-Inclusive versus Weight-Normative Approach to Health: Evaluating the Evidence for Prioritizing Well-Being over Weight Loss (Tylka et al. 2014; CW)

Body Weight Fluctuation as a Risk Factor for Type 2 Diabetes: Results from a Nationwide Cohort Study (Park et al. 2019; CW)

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

4. More Than Simply Eat When Hungry & Stop When Full

Episode 4

Friday, April 21, 2023 • Duration 14:53

Learning to understand and trust our body’s hunger and fullness cues is one of the most powerful tools you can harness to have a truly healthy and sustainable relationship with food. However, years of dieting, food rules, and seeking external sources to guide our eating can cause us to become incredibly out of touch with these internal cues.

In this episode, I dive deeper into how hunger and fullness truly works within the Intuitive Eating framework and share some strategies for helping you recognize, honor and trust your body’s innate cues to keep you fueled and feeling your best and prevent overeating and binge eating episodes.

If you find this content helpful and inspiring, please LEAVE A REVIEW + SHARE your favorite episodes with others who struggle with food and body issues so they can get support to heal their relationship with food and rebuild body confidence.

Looking for more support on your journey to food freedom and body acceptance?

· New to Intuitive Eating? Download my FREE guide – QuickStart Tips to Get Started with Intuitive Eating.

· Ready to go deeper? Check out my course, The Intuitive Eating Academy.

· Need help taming your inner mean girl? Download my FREE guide - Navigating Bad Body Image Days.
· Do you find it difficult to trust your body’s cues to eat when you are hungry & stop when you are satisfied? Download my Free Guide –5 Steps to Reconnect with Hunger & Fullness.

Let’s stay connect!

Instagram:

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Finding Freedom with Food – Details, episodes & analysis

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