WEBVTT - Pressure To Make Diet Choices From Social Media & More

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<v Speaker 1>I won't let my body outly outweigh everything that I'm

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<v Speaker 1>made dope, won't spend my life trying to change. I'm

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<v Speaker 1>learning to love who I am again. I'm strong, I

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<v Speaker 1>feel free, I know who every part of me It's

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<v Speaker 1>beautiful and then will always out with if you feel

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<v Speaker 1>it with your eye in there, she'll some love to

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<v Speaker 1>the boom. Let's say a good day and time did

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<v Speaker 1>you and die out Happy Saturday. Outweigh fam Amy here

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<v Speaker 1>for your weekly dose of just encouragement so that you

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<v Speaker 1>know that you're not alone and that you can get

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<v Speaker 1>through this. I know that dealing with any kind of

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<v Speaker 1>eating disorder or disordered eating, or trying to just even

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<v Speaker 1>start the process of discovering whether or not you know

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<v Speaker 1>you have some patterns that you would like to switch

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<v Speaker 1>up or change, it can be difficult to navigate. So

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<v Speaker 1>thank you for trusting Lisa and I hear without way

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<v Speaker 1>to just come alongside you once a week every Saturday.

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<v Speaker 1>And today I'm gonna be sharing some things that I

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<v Speaker 1>saw online this week that were an encouragement to me

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<v Speaker 1>that we're reminders to me that just I thought would

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<v Speaker 1>be helpful for you to hear as well. Now the

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<v Speaker 1>first thing came from the Sun. I was doing some

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<v Speaker 1>research for the Bobby Bones shoe and I stumbled across

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<v Speaker 1>this article and I thought, huh, okay, I want to

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<v Speaker 1>talk about this on out Weigh. So the title of

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<v Speaker 1>the article is more than one in three adults make

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<v Speaker 1>diet choices based on social media. That headline right there

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<v Speaker 1>got my attention because I'm like, oh, no, we do

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<v Speaker 1>do this and one in three. I just feel like

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<v Speaker 1>we need to stop sometimes and realize that social media

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<v Speaker 1>is not necessarily the best place to turn to make

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<v Speaker 1>diet choices if it is going to be triggering to you,

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<v Speaker 1>or if it is suggesting any type of restriction or

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<v Speaker 1>count unting or anything like that. You'll hear later in

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<v Speaker 1>this episode. There are many amazing accounts that I follow

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<v Speaker 1>on social media that have been a huge blessing to

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<v Speaker 1>me in recovery, uh, and other things that I see

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<v Speaker 1>online that are great. But it's just training your brain

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<v Speaker 1>to navigate. Okay, is this something I need to just

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<v Speaker 1>wipe on through or is this something I need to

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<v Speaker 1>take in and it is going to be helpful for me?

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<v Speaker 1>And that's what's difficult to decipher, especially in the early days.

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<v Speaker 1>I'll go ahead and read the article to you. More

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<v Speaker 1>than a third of adults admit to making choices about

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<v Speaker 1>their diet based on information from social media. Drinking water

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<v Speaker 1>instead of snacks, setting intake limits, and cutting out all

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<v Speaker 1>snacking were among the top changes that people have already

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<v Speaker 1>made to their diet due to social media influence. While

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<v Speaker 1>more than a quarter of adults have cut out all bread,

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<v Speaker 1>more than one in five have cut dairy entirely and

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<v Speaker 1>skipped breakfast. But of the two thousand adults pulled, only

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<v Speaker 1>twenty percent checked to see if there were facts to

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<v Speaker 1>back it up each time. It also found that twenty

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<v Speaker 1>seven percent of adults now think that cutting animal products

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<v Speaker 1>from their diet completely is the right thing to do,

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<v Speaker 1>despite six admitting they would prefer to consume dairy over alternatives.

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<v Speaker 1>Gen Z was found to be feeling the most pressured

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<v Speaker 1>into making diet decisions, with fifty five percent using social

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<v Speaker 1>media to inform decisions. That's just a snippet of the

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<v Speaker 1>article again, that was from the Sun. But the things

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<v Speaker 1>that stood out to me was eight percent checked to

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<v Speaker 1>see if there were facts to back it up each time.

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<v Speaker 1>That's not even half of people that are checking for

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<v Speaker 1>the facts then it also said admitted that they would

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<v Speaker 1>prefer to consume dairy And I'm right there with you.

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<v Speaker 1>There are things that I know because I have gotten

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<v Speaker 1>to know my body, that if I don't consume them,

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<v Speaker 1>I do know that I tend to feel a little

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<v Speaker 1>bit better. But that's been trial and error. I used

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<v Speaker 1>to listen specifically to what other people told me about

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<v Speaker 1>their bodies, and I tried to implement it on mine.

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<v Speaker 1>And what I've realized is I love almond milk, but

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<v Speaker 1>I enjoy sour cream. I love dairy free ice cream,

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<v Speaker 1>truly do. I love the coconut whatever that brand is

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<v Speaker 1>that's made with coconut milk, soy delicious or something. But

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<v Speaker 1>I also love a good ice cream sandwich, and so

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<v Speaker 1>I have found a way where the alternatives are yummy

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<v Speaker 1>to me still. But I have the freedom to consume

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<v Speaker 1>the dairy products that I do like because I can

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<v Speaker 1>my body can tolerate it. Now, if you're lactose intolerance,

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<v Speaker 1>totally different issue. But if there's other medical conditions that

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<v Speaker 1>you're worried about that you have sought out facts on,

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<v Speaker 1>that you have sought out medical attention with, then that's

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<v Speaker 1>a little bit different. But I just thought that article

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<v Speaker 1>was interesting and wanted to share it with you. Now,

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<v Speaker 1>this is something that showed up in my inbox that

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<v Speaker 1>I got from Catherine Hansen. You'll know I'm obsessed with her.

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<v Speaker 1>She's the author of Brain over Binge, host of the

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<v Speaker 1>Brain over Binge podcast. But she sends out news etters

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<v Speaker 1>and I thought, oh, this is good. I want to

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<v Speaker 1>share this on out way as a reminder. So here's

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<v Speaker 1>the newsletter that I opened up in my email. If

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<v Speaker 1>you were attempted to restrict food, consider that you could

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<v Speaker 1>be trying to prepare for a potential binge. It's not

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<v Speaker 1>that you want a binge to happen, but because you're

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<v Speaker 1>worried that it will, you try to limit your calories

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<v Speaker 1>just in case. But this restrictive behavior sets you up

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<v Speaker 1>to binge. Something I like to say is eat like

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<v Speaker 1>you won't binge later. I'll say it again, eat like

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<v Speaker 1>you won't binge later, meaning don't try to diet in

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<v Speaker 1>preparation for a future binge. This mindset helps with eating

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<v Speaker 1>adequately because you're taking the fear of binge eating out

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<v Speaker 1>of the equation when you decide what to eat. Then,

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<v Speaker 1>in turn, eating adequately supports you avoiding a future binge.

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<v Speaker 1>Gradually you'll become more confident that you are definitely not

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<v Speaker 1>going to binge later, and it will help increase your

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<v Speaker 1>feelings of freedom around food. She suggested in this newsletter too,

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<v Speaker 1>if you struggle with thought of how you should eat,

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<v Speaker 1>you can get more help. In episode eight five dropped

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<v Speaker 1>the shoods around eating and again her podcast is called

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<v Speaker 1>Brain over Binge and I read her book that was

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<v Speaker 1>this was one of the things that jump started my recovery,

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<v Speaker 1>and it's something she mentions often is that you need

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<v Speaker 1>to eat adequately fuel your body, don't restrict And I

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<v Speaker 1>just really loved this newsletter. That was a nice reminder

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<v Speaker 1>to me, so passing it along to you now. An

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<v Speaker 1>account that I do love to follow on Instagram for

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<v Speaker 1>inspiration is the Nutrition Tea. That's her handle, and she

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<v Speaker 1>put up this post saying that food is not something

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<v Speaker 1>that has to be earned, not now or ever. Calories

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<v Speaker 1>or units of energy that your body needs, you can

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<v Speaker 1>and should eat because your body needs fuel regardless of

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<v Speaker 1>your activity level. Not to mention, the last thing we

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<v Speaker 1>need is to feel guilty about taking rest or recovery days.

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<v Speaker 1>The no excuses crowd might tell you something different, But

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<v Speaker 1>there aren't excuses. There are reasons, and it's okay to

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<v Speaker 1>have them move your body because it makes you feel

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<v Speaker 1>good and not because of guilt and feel the need

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<v Speaker 1>for penance. So I just loved that post from her,

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<v Speaker 1>and she attached like a little video of her doing

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<v Speaker 1>some movement, and that's the thing. For me. Exercise used

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<v Speaker 1>to be this one specific way. If I didn't get

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<v Speaker 1>it in that way where I knew I was burning

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<v Speaker 1>all these glories, then it didn't really count in my book.

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<v Speaker 1>And now movement looks really really different. For me. It

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<v Speaker 1>might be a bike ride with my son. It might

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<v Speaker 1>be a twenty minute yoga session, which I used to

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<v Speaker 1>put myself through grueling ninety minute you know, hundred degree

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<v Speaker 1>fifty humidity yoga classes. Again, if I didn't do that,

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<v Speaker 1>then my yoga didn't count. And now I am thankful

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<v Speaker 1>that on the floor of my bedroom, I can pull

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<v Speaker 1>up a YouTube yoga class and knock one out and

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<v Speaker 1>that counts in my book. So hopefully that will be

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<v Speaker 1>some encouragement for you. Another thing that I saw posted online, well,

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<v Speaker 1>actually I was browsing Fine Food Freedom's website, so this

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<v Speaker 1>is something she had on the website, and I scrolled

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<v Speaker 1>across compliments that have nothing to do with weight. That's

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<v Speaker 1>something we have shared often is let's find ways to

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<v Speaker 1>compliment people without talking about their bodies, their weight, their size,

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<v Speaker 1>anything like that. So I'm just going to run through

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<v Speaker 1>a few that you can keep in your back pocket.

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<v Speaker 1>Maybe these are things you can tell yourself and you

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<v Speaker 1>can tell others. You are a good friend. Your laugh

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<v Speaker 1>is my favorite. You are compassionate. I like your style,

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<v Speaker 1>your smile is so pretty. You are great at your job. Boom.

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<v Speaker 1>Simple compliments that have nothing to do with weight. Now,

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<v Speaker 1>the next thing I saw online this week that don't

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<v Speaker 1>want to pass along to y'all is from dietitian Diana,

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<v Speaker 1>and that is her handle on Instagram, and she said,

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<v Speaker 1>diet behaviors that start off innocent, holding off breakfast, using

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<v Speaker 1>only the egg white, weighing food, reading, ingredient lists, keeping

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<v Speaker 1>your favorite foods out of the house, cauliflower, rice for everything.

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<v Speaker 1>Then she asked in the caption which one hits home.

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<v Speaker 1>Many healthy changes can turn into orthorexia, an obsession with

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<v Speaker 1>eating clean, preoccupation, concern over food. Sure, these can start

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<v Speaker 1>off innocent, but at times, holding off breakfast can mean

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<v Speaker 1>that you're not eating until noon, using coffee as a substitute,

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<v Speaker 1>and then over eating later, which I've totally been there.

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<v Speaker 1>Then when it comes to using a few egg whites

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<v Speaker 1>here there to bump up the protein, but then it

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<v Speaker 1>turns into stress over the actual yolk and a full

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<v Speaker 1>plate of whites with no yolk. Ever, weighing foods to

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<v Speaker 1>get a good idea of portions could be beneficial to

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<v Speaker 1>some for a limited period of time. However, if you're

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<v Speaker 1>weighing spinach, seasonings, supplements, pieces of bread because the food

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<v Speaker 1>label could be off and you can't eat a meal

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<v Speaker 1>without the anxiety over the grams or ounces, then that's

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<v Speaker 1>a red flag. It's gone too far. Reading labels and

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<v Speaker 1>understanding ingredients is an awesome part of being a dietitian

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<v Speaker 1>and helps clients feel empowered around food. Eating a variety

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<v Speaker 1>of whole, high quality foods is amazing. But if you

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<v Speaker 1>stress over not being able to pronounce an ingredient or

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<v Speaker 1>anything you don't understand and can't consume it, chances are

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<v Speaker 1>it could be an obsession with clean eating and taking

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<v Speaker 1>up more stress than necessary. That was totally me for sure.

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<v Speaker 1>A fitness coach told you to never buy peanut butter

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<v Speaker 1>or cereal because you just can't control yourself around them. Well,

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<v Speaker 1>that's not very helpful. If it's your favorite foods and

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<v Speaker 1>you're wanting to make peace with all foods, work with

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<v Speaker 1>someone who can help you create that positive relationship with

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<v Speaker 1>your favorite foods. And then lastly, cauliflower rice is not

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<v Speaker 1>diet culture. It's just another way to eat cauliflower. But

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<v Speaker 1>if you swap out oats for a bowl of cauliflower

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<v Speaker 1>or can't eat actual rice any longer, than it may

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<v Speaker 1>be an obsession with cutting out carbs. So again, that's

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<v Speaker 1>what dietitian Diana put up. Those are six things that

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<v Speaker 1>start off innocent that start to take control. And I

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<v Speaker 1>gotta say I've done every single one, and I once

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<v Speaker 1>legit did when I was twenty four years old, had

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<v Speaker 1>a trainer tell me that I shouldn't eat cereal anymore,

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<v Speaker 1>and I cut out cereal for years, and now cereal

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<v Speaker 1>is so amazing. I love cereal. My favorite cereal is

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<v Speaker 1>Lucky Charms, which heads up, don't need that right now

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<v Speaker 1>because apparently that's been causing food poisoning for the last

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<v Speaker 1>few weeks. I'm sure they're getting it under control at

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<v Speaker 1>this point, but most she's one of my favorite news

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<v Speaker 1>accounts to follow. M O s H e H. If

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<v Speaker 1>y'all are getting your news from him on Instagram, you're

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<v Speaker 1>missing out. But he had his followers commenting in on

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<v Speaker 1>the lucky Charms thing, and one of them said, oh,

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<v Speaker 1>my goodness, I eat lucky charms every Saturday. It's like

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<v Speaker 1>their thing, and they just started to think they were

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<v Speaker 1>allergic to Saturdays because every Saturday it would get sick,

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<v Speaker 1>and it never dawned on them that it was anything

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<v Speaker 1>inside their lucky charms that could be making them sick.

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<v Speaker 1>So check your box of lucky charms if you happen

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<v Speaker 1>to have those in your pantry. And then yeah, enjoy

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<v Speaker 1>a bowl of cereal if you want to, or put

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<v Speaker 1>peanut butter on all the things if you want to.

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<v Speaker 1>It's another thing I cut out because I was like, oh,

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<v Speaker 1>I gotta have almond butter. I really do enjoy peanut butter,

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<v Speaker 1>but I also guess what I do like almond butter.

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<v Speaker 1>And then now in recovery too, I can make choices, like,

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<v Speaker 1>I know, walnut butter is really good for my brain,

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<v Speaker 1>and I found a really good walnut cashew butter mix

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<v Speaker 1>concoction situation. Also, Big Spoon is another brand that makes

0:12:36.920 --> 0:12:41.079
<v Speaker 1>a carrot cake walnut cash you spread situation and it

0:12:41.160 --> 0:12:42.720
<v Speaker 1>might be the best thing I've ever put in my mouth,

0:12:42.800 --> 0:12:46.640
<v Speaker 1>So shout out Big Spoon. I have already gone through

0:12:46.679 --> 0:12:50.320
<v Speaker 1>one jar and I'm ordering another. It is so yummy

0:12:50.400 --> 0:12:54.080
<v Speaker 1>on toast, and I sprinkle sea salt on top, and

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<v Speaker 1>then if I'm really feeling it, for some extra extra

0:12:57.000 --> 0:13:01.360
<v Speaker 1>brain power, I squash a few blueberry these fresh blueberries

0:13:01.559 --> 0:13:04.960
<v Speaker 1>into the toast, like down into the nut butter, and

0:13:05.000 --> 0:13:07.520
<v Speaker 1>then that's my breakfast. As I'm walking out the door,

0:13:07.559 --> 0:13:09.839
<v Speaker 1>I make a few slices of that and I'm good

0:13:09.840 --> 0:13:11.640
<v Speaker 1>to go and I go to work with some some

0:13:11.679 --> 0:13:15.200
<v Speaker 1>brain fuel instead of just water and coffee like I

0:13:15.280 --> 0:13:17.760
<v Speaker 1>used to do. So there you go. Those are some

0:13:17.800 --> 0:13:20.160
<v Speaker 1>things I saw online this week that I wanted to

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<v Speaker 1>pass along to y'all as your weekly dose of encouragement.

0:13:23.800 --> 0:13:26.960
<v Speaker 1>And just know that you're not alone. Lisa and I

0:13:27.000 --> 0:13:29.880
<v Speaker 1>are here for you, and we hope you download and

0:13:29.920 --> 0:13:33.520
<v Speaker 1>listen to other episodes if you're new to the podcast,

0:13:33.679 --> 0:13:37.079
<v Speaker 1>and then you can send us emails hello at Outweighed

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<v Speaker 1>podcast dot com. All right, see you next Saturday,