Speaker 1: I won't let my body outly outweigh everything that I'm
Speaker 1: made dope, won't spend my life trying to change. I'm
Speaker 1: learning to love who I am again. I'm strong, I
Speaker 1: feel free, I know who every part of me It's
Speaker 1: beautiful and then will always out with if you feel
Speaker 1: it with your eye in there, she'll some love to
Speaker 1: the boom. Let's say a good day and time did
Speaker 1: you and die out Happy Saturday. Outweigh fam Amy here
Speaker 1: for your weekly dose of just encouragement so that you
Speaker 1: know that you're not alone and that you can get
Speaker 1: through this. I know that dealing with any kind of
Speaker 1: eating disorder or disordered eating, or trying to just even
Speaker 1: start the process of discovering whether or not you know
Speaker 1: you have some patterns that you would like to switch
Speaker 1: up or change, it can be difficult to navigate. So
Speaker 1: thank you for trusting Lisa and I hear without way
Speaker 1: to just come alongside you once a week every Saturday.
Speaker 1: And today I'm gonna be sharing some things that I
Speaker 1: saw online this week that were an encouragement to me
Speaker 1: that we're reminders to me that just I thought would
Speaker 1: be helpful for you to hear as well. Now the
Speaker 1: first thing came from the Sun. I was doing some
Speaker 1: research for the Bobby Bones shoe and I stumbled across
Speaker 1: this article and I thought, huh, okay, I want to
Speaker 1: talk about this on out Weigh. So the title of
Speaker 1: the article is more than one in three adults make
Speaker 1: diet choices based on social media. That headline right there
Speaker 1: got my attention because I'm like, oh, no, we do
Speaker 1: do this and one in three. I just feel like
Speaker 1: we need to stop sometimes and realize that social media
Speaker 1: is not necessarily the best place to turn to make
Speaker 1: diet choices if it is going to be triggering to you,
Speaker 1: or if it is suggesting any type of restriction or
Speaker 1: count unting or anything like that. You'll hear later in
Speaker 1: this episode. There are many amazing accounts that I follow
Speaker 1: on social media that have been a huge blessing to
Speaker 1: me in recovery, uh, and other things that I see
Speaker 1: online that are great. But it's just training your brain
Speaker 1: to navigate. Okay, is this something I need to just
Speaker 1: wipe on through or is this something I need to
Speaker 1: take in and it is going to be helpful for me?
Speaker 1: And that's what's difficult to decipher, especially in the early days.
Speaker 1: I'll go ahead and read the article to you. More
Speaker 1: than a third of adults admit to making choices about
Speaker 1: their diet based on information from social media. Drinking water
Speaker 1: instead of snacks, setting intake limits, and cutting out all
Speaker 1: snacking were among the top changes that people have already
Speaker 1: made to their diet due to social media influence. While
Speaker 1: more than a quarter of adults have cut out all bread,
Speaker 1: more than one in five have cut dairy entirely and
Speaker 1: skipped breakfast. But of the two thousand adults pulled, only
Speaker 1: twenty percent checked to see if there were facts to
Speaker 1: back it up each time. It also found that twenty
Speaker 1: seven percent of adults now think that cutting animal products
Speaker 1: from their diet completely is the right thing to do,
Speaker 1: despite six admitting they would prefer to consume dairy over alternatives.
Speaker 1: Gen Z was found to be feeling the most pressured
Speaker 1: into making diet decisions, with fifty five percent using social
Speaker 1: media to inform decisions. That's just a snippet of the
Speaker 1: article again, that was from the Sun. But the things
Speaker 1: that stood out to me was eight percent checked to
Speaker 1: see if there were facts to back it up each time.
Speaker 1: That's not even half of people that are checking for
Speaker 1: the facts then it also said admitted that they would
Speaker 1: prefer to consume dairy And I'm right there with you.
Speaker 1: There are things that I know because I have gotten
Speaker 1: to know my body, that if I don't consume them,
Speaker 1: I do know that I tend to feel a little
Speaker 1: bit better. But that's been trial and error. I used
Speaker 1: to listen specifically to what other people told me about
Speaker 1: their bodies, and I tried to implement it on mine.
Speaker 1: And what I've realized is I love almond milk, but
Speaker 1: I enjoy sour cream. I love dairy free ice cream,
Speaker 1: truly do. I love the coconut whatever that brand is
Speaker 1: that's made with coconut milk, soy delicious or something. But
Speaker 1: I also love a good ice cream sandwich, and so
Speaker 1: I have found a way where the alternatives are yummy
Speaker 1: to me still. But I have the freedom to consume
Speaker 1: the dairy products that I do like because I can
Speaker 1: my body can tolerate it. Now, if you're lactose intolerance,
Speaker 1: totally different issue. But if there's other medical conditions that
Speaker 1: you're worried about that you have sought out facts on,
Speaker 1: that you have sought out medical attention with, then that's
Speaker 1: a little bit different. But I just thought that article
Speaker 1: was interesting and wanted to share it with you. Now,
Speaker 1: this is something that showed up in my inbox that
Speaker 1: I got from Catherine Hansen. You'll know I'm obsessed with her.
Speaker 1: She's the author of Brain over Binge, host of the
Speaker 1: Brain over Binge podcast. But she sends out news etters
Speaker 1: and I thought, oh, this is good. I want to
Speaker 1: share this on out way as a reminder. So here's
Speaker 1: the newsletter that I opened up in my email. If
Speaker 1: you were attempted to restrict food, consider that you could
Speaker 1: be trying to prepare for a potential binge. It's not
Speaker 1: that you want a binge to happen, but because you're
Speaker 1: worried that it will, you try to limit your calories
Speaker 1: just in case. But this restrictive behavior sets you up
Speaker 1: to binge. Something I like to say is eat like
Speaker 1: you won't binge later. I'll say it again, eat like
Speaker 1: you won't binge later, meaning don't try to diet in
Speaker 1: preparation for a future binge. This mindset helps with eating
Speaker 1: adequately because you're taking the fear of binge eating out
Speaker 1: of the equation when you decide what to eat. Then,
Speaker 1: in turn, eating adequately supports you avoiding a future binge.
Speaker 1: Gradually you'll become more confident that you are definitely not
Speaker 1: going to binge later, and it will help increase your
Speaker 1: feelings of freedom around food. She suggested in this newsletter too,
Speaker 1: if you struggle with thought of how you should eat,
Speaker 1: you can get more help. In episode eight five dropped
Speaker 1: the shoods around eating and again her podcast is called
Speaker 1: Brain over Binge and I read her book that was
Speaker 1: this was one of the things that jump started my recovery,
Speaker 1: and it's something she mentions often is that you need
Speaker 1: to eat adequately fuel your body, don't restrict And I
Speaker 1: just really loved this newsletter. That was a nice reminder
Speaker 1: to me, so passing it along to you now. An
Speaker 1: account that I do love to follow on Instagram for
Speaker 1: inspiration is the Nutrition Tea. That's her handle, and she
Speaker 1: put up this post saying that food is not something
Speaker 1: that has to be earned, not now or ever. Calories
Speaker 1: or units of energy that your body needs, you can
Speaker 1: and should eat because your body needs fuel regardless of
Speaker 1: your activity level. Not to mention, the last thing we
Speaker 1: need is to feel guilty about taking rest or recovery days.
Speaker 1: The no excuses crowd might tell you something different, But
Speaker 1: there aren't excuses. There are reasons, and it's okay to
Speaker 1: have them move your body because it makes you feel
Speaker 1: good and not because of guilt and feel the need
Speaker 1: for penance. So I just loved that post from her,
Speaker 1: and she attached like a little video of her doing
Speaker 1: some movement, and that's the thing. For me. Exercise used
Speaker 1: to be this one specific way. If I didn't get
Speaker 1: it in that way where I knew I was burning
Speaker 1: all these glories, then it didn't really count in my book.
Speaker 1: And now movement looks really really different. For me. It
Speaker 1: might be a bike ride with my son. It might
Speaker 1: be a twenty minute yoga session, which I used to
Speaker 1: put myself through grueling ninety minute you know, hundred degree
Speaker 1: fifty humidity yoga classes. Again, if I didn't do that,
Speaker 1: then my yoga didn't count. And now I am thankful
Speaker 1: that on the floor of my bedroom, I can pull
Speaker 1: up a YouTube yoga class and knock one out and
Speaker 1: that counts in my book. So hopefully that will be
Speaker 1: some encouragement for you. Another thing that I saw posted online, well,
Speaker 1: actually I was browsing Fine Food Freedom's website, so this
Speaker 1: is something she had on the website, and I scrolled
Speaker 1: across compliments that have nothing to do with weight. That's
Speaker 1: something we have shared often is let's find ways to
Speaker 1: compliment people without talking about their bodies, their weight, their size,
Speaker 1: anything like that. So I'm just going to run through
Speaker 1: a few that you can keep in your back pocket.
Speaker 1: Maybe these are things you can tell yourself and you
Speaker 1: can tell others. You are a good friend. Your laugh
Speaker 1: is my favorite. You are compassionate. I like your style,
Speaker 1: your smile is so pretty. You are great at your job. Boom.
Speaker 1: Simple compliments that have nothing to do with weight. Now,
Speaker 1: the next thing I saw online this week that don't
Speaker 1: want to pass along to y'all is from dietitian Diana,
Speaker 1: and that is her handle on Instagram, and she said,
Speaker 1: diet behaviors that start off innocent, holding off breakfast, using
Speaker 1: only the egg white, weighing food, reading, ingredient lists, keeping
Speaker 1: your favorite foods out of the house, cauliflower, rice for everything.
Speaker 1: Then she asked in the caption which one hits home.
Speaker 1: Many healthy changes can turn into orthorexia, an obsession with
Speaker 1: eating clean, preoccupation, concern over food. Sure, these can start
Speaker 1: off innocent, but at times, holding off breakfast can mean
Speaker 1: that you're not eating until noon, using coffee as a substitute,
Speaker 1: and then over eating later, which I've totally been there.
Speaker 1: Then when it comes to using a few egg whites
Speaker 1: here there to bump up the protein, but then it
Speaker 1: turns into stress over the actual yolk and a full
Speaker 1: plate of whites with no yolk. Ever, weighing foods to
Speaker 1: get a good idea of portions could be beneficial to
Speaker 1: some for a limited period of time. However, if you're
Speaker 1: weighing spinach, seasonings, supplements, pieces of bread because the food
Speaker 1: label could be off and you can't eat a meal
Speaker 1: without the anxiety over the grams or ounces, then that's
Speaker 1: a red flag. It's gone too far. Reading labels and
Speaker 1: understanding ingredients is an awesome part of being a dietitian
Speaker 1: and helps clients feel empowered around food. Eating a variety
Speaker 1: of whole, high quality foods is amazing. But if you
Speaker 1: stress over not being able to pronounce an ingredient or
Speaker 1: anything you don't understand and can't consume it, chances are
Speaker 1: it could be an obsession with clean eating and taking
Speaker 1: up more stress than necessary. That was totally me for sure.
Speaker 1: A fitness coach told you to never buy peanut butter
Speaker 1: or cereal because you just can't control yourself around them. Well,
Speaker 1: that's not very helpful. If it's your favorite foods and
Speaker 1: you're wanting to make peace with all foods, work with
Speaker 1: someone who can help you create that positive relationship with
Speaker 1: your favorite foods. And then lastly, cauliflower rice is not
Speaker 1: diet culture. It's just another way to eat cauliflower. But
Speaker 1: if you swap out oats for a bowl of cauliflower
Speaker 1: or can't eat actual rice any longer, than it may
Speaker 1: be an obsession with cutting out carbs. So again, that's
Speaker 1: what dietitian Diana put up. Those are six things that
Speaker 1: start off innocent that start to take control. And I
Speaker 1: gotta say I've done every single one, and I once
Speaker 1: legit did when I was twenty four years old, had
Speaker 1: a trainer tell me that I shouldn't eat cereal anymore,
Speaker 1: and I cut out cereal for years, and now cereal
Speaker 1: is so amazing. I love cereal. My favorite cereal is
Speaker 1: Lucky Charms, which heads up, don't need that right now
Speaker 1: because apparently that's been causing food poisoning for the last
Speaker 1: few weeks. I'm sure they're getting it under control at
Speaker 1: this point, but most she's one of my favorite news
Speaker 1: accounts to follow. M O s H e H. If
Speaker 1: y'all are getting your news from him on Instagram, you're
Speaker 1: missing out. But he had his followers commenting in on
Speaker 1: the lucky Charms thing, and one of them said, oh,
Speaker 1: my goodness, I eat lucky charms every Saturday. It's like
Speaker 1: their thing, and they just started to think they were
Speaker 1: allergic to Saturdays because every Saturday it would get sick,
Speaker 1: and it never dawned on them that it was anything
Speaker 1: inside their lucky charms that could be making them sick.
Speaker 1: So check your box of lucky charms if you happen
Speaker 1: to have those in your pantry. And then yeah, enjoy
Speaker 1: a bowl of cereal if you want to, or put
Speaker 1: peanut butter on all the things if you want to.
Speaker 1: It's another thing I cut out because I was like, oh,
Speaker 1: I gotta have almond butter. I really do enjoy peanut butter,
Speaker 1: but I also guess what I do like almond butter.
Speaker 1: And then now in recovery too, I can make choices, like,
Speaker 1: I know, walnut butter is really good for my brain,
Speaker 1: and I found a really good walnut cashew butter mix
Speaker 1: concoction situation. Also, Big Spoon is another brand that makes
Speaker 1: a carrot cake walnut cash you spread situation and it
Speaker 1: might be the best thing I've ever put in my mouth,
Speaker 1: So shout out Big Spoon. I have already gone through
Speaker 1: one jar and I'm ordering another. It is so yummy
Speaker 1: on toast, and I sprinkle sea salt on top, and
Speaker 1: then if I'm really feeling it, for some extra extra
Speaker 1: brain power, I squash a few blueberry these fresh blueberries
Speaker 1: into the toast, like down into the nut butter, and
Speaker 1: then that's my breakfast. As I'm walking out the door,
Speaker 1: I make a few slices of that and I'm good
Speaker 1: to go and I go to work with some some
Speaker 1: brain fuel instead of just water and coffee like I
Speaker 1: used to do. So there you go. Those are some
Speaker 1: things I saw online this week that I wanted to
Speaker 1: pass along to y'all as your weekly dose of encouragement.
Speaker 1: And just know that you're not alone. Lisa and I
Speaker 1: are here for you, and we hope you download and
Speaker 1: listen to other episodes if you're new to the podcast,
Speaker 1: and then you can send us emails hello at Outweighed
Speaker 1: podcast dot com. All right, see you next Saturday,