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  • Ep #128: Pressing Pause

    Ep #128: Pressing Pause
    2021/04/07

    This episode is not what I had planned for today. Rather than go ahead with my regular recording schedule, I'm here to let you know that I'm going to be pressing pause on the show. This does not mean I'm closing my business! Intuitive eating is still the heart and soul of my practice, and I'll continue to see clients (and get ready to enroll more amazing women into my new membership program!).

    However, I'm feeling a little overwhelmed in my life at the moment (more on that below), and the podcast was on the list of things I don't "have" to be investing time into right now. If you've been feeling a little frazzled yourself, let this be your invitation to take a deep breath and see what you might be able to press pause on in your own life.

    Listen in to hear about:

    • Life Update: The Boys
    • Life Update: Lack of Freedom
    • Pressing Pause
    • Focusing On Growth
    • Throw-Back Episodes
    • Top 10 Teaching Podcasts & Top 5 Interviews

    Get the full show notes here:

    caitlinball.com/2021/04/pressing-pause

    Get my free training here:

    www.caitlinball.com/training 

    Connect with my on Instagram here:

    www.instagram.com/caitlinballhealth/ 
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    13 分
  • Ep #127: Intuitive Eating & Spirituality with Holly Toronto

    Ep #127: Intuitive Eating & Spirituality with Holly Toronto
    2021/04/01

    Holly Toronto is a body image coach and spiritual mentor who works with intuitive eating and spirituality. If you're curious, questioning, and or growing your own spirituality, this is a great episode for you! We discuss:

    • The Straw That Broke the Camel's Back
    • Giving Herself Time to Heal
    • Intuitive Eating & Spirituality
    • The Power of Knowing That Bodies Are Not Objects
    • Starting The Spiritual Journey
    • Trusting Your Body As Your Guide

    You can find the full show notes here:
    www.caitlinball.com/2021/04/intuitive-eating-spirituality

    I'm on Instagram here: www.instagram.com/caitlinballhealth/ 

    Connect with Holly here:


    Free Body Gratitude Meditation: https://hollytorontocoaching.lpages.co/body-gratitude-meditation/

    Instagram: https://www.instagram.com/holly.toronto/

    Facebook Group: https://www.facebook.com/groups/143221746427796

    Website: www.hollytoronto.com
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    33 分
  • Ep. #126: How Do I Stop Emotional Eating?

    Ep. #126: How Do I Stop Emotional Eating?
    2021/03/25

    This past year had plenty of emotions, and navigating uncharted territory while dealing with lots of emotions can result in using food as coping mechanism. From boredom (hello quarantine!) to frustration to loneliness to feeling celebratory; if you use food to deal with an emotion, that's emotional eating. We all do it, and only we can decide if it's working for us or not.

    On this episode, we'll dive in to:

    • Why Emotional Eating Isn't "Good" or "Bad"
    • When It's NOT Emotional Eating
    • 3 Tips For When It IS Emotional Eating
    • Choosing the BEST Solution For Yourself
    • And more!

    Plus, here are the links I reference in the show:

    TRAINING: www.caitlinball.com/training 

    SHOW NOTES: www.caitlinball.com/2021/03/stop-emotional-eating/

    DESERT EVERYDAY: www.caitlinball.com/2021/03/dessert-everyday/

    FEEL YOUR FEELINGS: www.caitlinball.com/2019/03/episode-22-feel-your-feelings-instead-of-eating-them/ 

    RELEASE RESTRICTIONS: www.caitlinball.com/2019/09/intuitive-eating-101-letting-go-restrictions/ 

    IG: www.instagram.com/caitlinballhealth/
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    17 分
  • Ep. #125: Can I Eat Dessert Everyday?

    Ep. #125: Can I Eat Dessert Everyday?
    2021/03/18

    Wondering if you can eat dessert everyday? Experiment! Try some different kinds of desserts (I recently tried Oreos again, and realized I don't love them that much). Have them in different settings (your coffee shop patio, in the tub, at the table). Indulge with different people (your kids, while on the phone with your best friend, with your husband).

    What felt good? What did you enjoy most?

    At the end of the day, only you know what is right for you. You don't need to work off of some sense of "good" or "bad", and you don't need to get outside approval. This is a fun chance to get to know more about yourself and your body!

    Resources & Links Mentioned: 

    Show Notes: www.caitlinball.com/2021/03/dessert-everyday/

    Free, on-demand training to help you ditch food guilt and shame and feel free: www.caitlinball.com/training 

    For those who might be wondering if they have a sugar addiction: www.caitlinball.com/2018/12/episode-11-are-you-addicted-to-sugar/ 

    Instagram: www.instagram.com/caitlinballhealth/ 
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    20 分
  • Ep. #124: "Bouncing Back" After Having a Baby

    Ep. #124: "Bouncing Back" After Having a Baby
    2021/03/11

    So....my body isn't exactly "bouncing back" to what it was pre-baby. And you know what? That's okay! Part of my intuitive eating practice right now is really learning how to love and appreciate my body as it is. That's an ever-evolving journey, and I wanted to give you a sneak peak into how it's going. I also want to be honest about the reality that this is an adjustment, and there are struggles. I'm so glad this is a safe place to dive into those!

    We'll talk about:

    • Not Weighing or Measuring Myself
    • Bringing Whole Food Into Our Home
    • Sleeping When Tanner Sleeps
    • Decreasing Caffeine
    • Increasing Movement
    • Practicing Body Gratitude
    • And more!

    SHOW NOTES: www.caitlinball.com/2021/03/bouncing-back-after-baby/

    INSTAGRAM: www.instagram.com/caitlinballhealth/ 
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    26 分
  • Ep. #123: Post-Partum Gentle Nutrition with Jaren Soloff

    Ep. #123: Post-Partum Gentle Nutrition with Jaren Soloff
    2021/03/04

    Today, I’m sharing an interview with lactation consultant, registered dietician, and author Jaren Soloff. Her book, The Postnatal Cookbook, offers simple and nutritious recipes that really encompass a post-partum, gentle nutrition approach. This interview has so much valuable information for expecting moms, new moms, and honestly….pretty much any mom or caretaker out there!

    Listen in to hear about:

    • Eating Disorders & Women’s Health
    • Vulnerable Times
    • Post-Partum Gentle Nutrition
    • How to Take Dieting Off the Table
    • Post-Partum Cravings
    • The Postnatal Cookbook
    • Children as a Mirror
    • And more!

    Full show notes: https://caitlinball.com/2021/03/post-partum-gentle-nutrition/
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    27 分
  • Ep. 122: Unlearning Diet Culture with Alissa Rumsey

    Ep. 122: Unlearning Diet Culture with Alissa Rumsey
    2021/02/25
    Alissa Rumsey is a registered dietician. She’s been in the intuitive eating space for years, and I’ve been following her for a quite a while myself. It’s a huge honor to have her on the podcast today. Alissa has a weight-inclusive nutrition practice, and recently published a new book, Unapologetic Eating. In this interview we talked about the unlearning you have to do as part of leaving dieting behind. Alissa has an awesome process for helping people become unapologetic eaters, and we get into that as well! When you grab my latest offer, you can get started unlearning your old beliefs and kicking dieting to the curb! I’m offering two lost-cost, drop-in coaching calls. These are for women who are ready to start loving their bodies (Body Image Call) and stop emotional eating (Emotional Eating Call). If you’d like to see what coaching could be like, this offer is for you! Feel free to take advantage of whichever call topic resonated most with you (or grab them both if you’re ready to really dive deep)! Becoming a Nutrition Therapist Although she’s officially a registered dietitian, Alissa prefers to use the term nutrition therapist because she feels it better encapsulates what she does with her clients. She’s also a certified intuitive eating counselor. Her weight-inclusive nutrition practice is located virtually, and she offers 1:1 guidance for those looking to liberate themselves from dieting! As a young kid, Alissa didn’t have many external inputs around her eating and body size. She didn’t experience shifts (and increased stressors) around eating and body size until mid-way through high school. She stopped playing basketball as she was going through puberty, and gained weight. Looking back she can see that the transition of puberty and the decrease in movement would have clearly and naturally led to weight gain. Living through it, however, she was concerned and started dieting. She also got a job at a gym, and became fascinated in health and nutrition. Ultimately, her career as a dietitian started from a very disordered place of eating and exercising. Her thoughts were often consumed about guilt connected to eating and movement. She found her identity getting wrapped up in being the “healthy” person, and she felt pressured to maintain a certain image. Shifting Perspectives on Diet Culture When Alissa started working in the ICU of a local hospital, she found it an interesting change of speed. She was used to focusing on ways people could decrease calories or size, but in the ICU the focus was often on ways to get people to consume enough nutrients. Their more urgent physical needs shifted the dietary focus in a positive way. During this time Alissa was also lucky to be surrounded by roommates and co-workers who had healthy relationships with food. Slowly her own perspective changed, and she found herself migrating towards intuitive eating naturally. A few years later, she discovered the official intuitive eating framework. After a bit more learning, she was sold. Intuitive eating made so much natural sense, and she knew she needed to incorporate it into her work. Weight stigma, size bias, and misleading information about the connection between health and weight captured her interest, and she knew she couldn’t simply look away. Thankfully, Alissa notes that many programs now have more information about intuitive eating and the Health At Every Size (HAES) movement. No one was talking about those things when Alissa was going through school. Now, they’re becoming more recognized! Unapologetic Eating Alissa’s new book, Unapologetic Eating, is available now! When you’re ready to let go of dieting, there is a lot of unlearning that needs to happen. Ultimately, unlearning diet culture is a huge part of being able to become an unapologetic eater. Alissa notes that everything we think we know about food, nutrition, health, wellness, and body size is something we’re taught at one point or another. That means we have a LOT of deeply held beliefs about these things! Because our culture is very anti-fat, that means we’ve been programmed to elevate certain bodies and devalue others. These are considered implicit biases because we don’t really think about them. They’ve just been instilled within us, and it’s key that we take the time to unlearn them if we want to become free. Alissa also reminds us that growth is often uncomfortable! She recognizes that she holds a lot of body privilege as someone who is white, cis-gendered, heterosexual, and straight sized. Readers may find themselves learning new information that challenges their perceptions of how worthy, valuable, or superior some of these culturally privileged indicators really are – and that can be unsettling. Read with an open mind, and be willing to explore new ideas and ask the hard questions! Unlearning Diet Culture Alissa had built a whole identify around being “a healthy dieting”. As she started unlearning ...
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    36 分
  • Ep #121: 5 Ways to Stop Food Guilt

    Ep #121: 5 Ways to Stop Food Guilt
    2021/02/18
    Let’s talk about ways to stop food guilt! I recently talked to a client who was ready to dive even deeper into releasing her own food guilt, and it got me thinking about ways we could all do this. Before we start, I just want to say... Continuing with your intuitive eating practice, in general, is going to be the most helpful way to stop food guilt. Going back to the basics is a big key! So if your overall practice has been lagging, or if you’ve gotten a little off track with intuitive eating, I’d encourage you to do a refresh there! In this episode, I do have some valuable tips for before, during, and after experiencing potential food guilt. I’m super excited to share them — just want to be sure you remember that ongoing practice is the key! Footnote: I have a new opportunity for new clients! I’m going to be doing two “drop-in” coaching calls, and you have the opportunity to drop in. Just like gyms and yoga classes let you sample a class or two before you commit, I’m going to let you sample my Quit Dieting for Good coaching program! The calls are just $37, and you can sample either one, or both. They’ll be Feb 28th at 11am PST and March 14th at 11am PST. I’d love to see you there! 5 Tips to Stop the Food Guilt Tip #1 — Before You Eat: Before you eat, consider what food will actually satisfy your wants and needs in that moment. When you make a conscious choice to eat a food you have a desire to eat, it’s easier to own that decision! You’re also more likely to choose a food that can satisfy both wants and needs. That includes how it tastes, as well as how it makes your body feels. You might also be able to recognize more clearly when you’re choosing “want” foods, and be more likely to balance them with “need” foods as well. I find that conscious choices decrease my guilt levels a lot! For instance, I’ve been having some guilt about my son’s screen time lately. I notice that if I consciously decide I’m going to let him watch during a certain time span, I can let him do so without feeling guilty. But if I let him start watching and I just let time pass while I’m doing other things, working on my business, or scrolling my phone, I tend to feel more guilty. I feel more empowered and less guilty when I know I’ve made a choice, versus feeling that it “just happened”. Tip #2 — Before & While You Eat Try a mantra either before you eat, or while you eat! Something like: + Food is food. + There is no good food, and no bad food. + I get to decide what I want to eat. We have so many food stories that we’ve internalized — it can be hard to NOT feel guilty when we go against them! Using a mantra that reminds you about your new food beliefs and stories can help you have more confidence and less guilt. Tip #3 — While You’re Eating Take the time to enjoy what you’ve decided to eat. Often we feel guilty when we just consume food with no real enjoyment or appreciation. When we consciously decide what we want to eat, and then allow ourself to really savor and enjoy that food, it’s easier to feel good while we eat. Taking that time to enjoy is a reminder that food can be really fun. And if guilty feelings pop up, knowing that you truly enjoyed it can give you the affirmation that eating it was a good choice that are empowered to make. Nothing to feel guilty about at all! Tip #4 — After You Eat If you feel guilt creeping in after you’ve eaten, ask yourself why. Is it because you don’t physically feel good after eating that food? Do you think you aren’t “supposed” to eat it? Are you afraid you’ll gain weight? All of those (and more) can be reasons that our minds trigger us to feel guilty about what we’ve eaten. Many women especially feel guilty about food because of the connection to gaining weight. If that’s you, I’d love to have you check out these two episodes: Body Acceptance and the Desire to Lose Weight and Three Tangible Ways to Love Your Body. Praciting body love can help you release the stress about losing weight, which is another big piece of the puzzle when it comes to releasing guilt! Tip #5: Before Next Time You can’t fail at intuitive eating. No matter how you feel before, during, or after eating, you can use that as feedback to help you next time you’re eating. And as for food guilt? When you feel it coming on, use it as a trigger to start the process of figuring out information can actually help you. Questions like: + What did you eat? + Why did you eat it? + How did it make your body feel? + What would you do differently next time? Can help you think through the kind of conscious choices you want to make when you’re eating. And remembering to really consider how your body feels is a chance to stay present and practice body-love, which is a super important component of intuitive eating! Asking these questions can also help you feel productive and channel your energy into something positive that feels good! Instead of ...
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    16 分