WEBVTT - Thanksgiving Bonus Episode 0:00:01.240 --> 0:00:03.880 Maybe that's Lisa, and we're just two girls that want 0:00:03.880 --> 0:00:07.360 to have a conversation with you. Dear sixteen year old Andrea, 0:00:07.480 --> 0:00:12.360 Hey gorgeous, Dear younger Lauren. Each episode is stories from people. 0:00:12.400 --> 0:00:15.760 I would deprive myself by myself obsessively because I was 0:00:15.800 --> 0:00:18.360 eating healthy. I couldn't understand that I had a problem 0:00:18.360 --> 0:00:21.040 with food. Losing my period scared me the most. My 0:00:21.200 --> 0:00:24.159 story starts when I was around seven. That's when I 0:00:24.160 --> 0:00:27.400 started to hate my body. Body image is like our 0:00:27.480 --> 0:00:31.319 inner picture of our outer self. Healthy behaviors had a 0:00:31.400 --> 0:00:33.720 much bigger role at all health than the actual number 0:00:33.760 --> 0:00:37.199 on the scales. Internal dialogue could be so powerful and 0:00:37.320 --> 0:00:40.080 often it's puper negative and critical in a way that 0:00:40.120 --> 0:00:42.360 we wouldn't talk to other people that we care about. 0:00:42.479 --> 0:00:44.760 When you start to share your story, that gives other 0:00:44.800 --> 0:00:46.920 people the courage to share theirs. I know you would 0:00:46.960 --> 0:00:49.159 be proud now of how far you have come in 0:00:49.159 --> 0:00:53.640 your relationship to food, exercise, and to yourself. I felt freedom, 0:00:53.880 --> 0:00:57.600 I've gained relationships. I've found my true sense of self worth. 0:00:57.760 --> 0:01:01.320 There's one thing I need you to take away. You're 0:01:01.400 --> 0:01:07.200 going to be okay. Welcome back to Outweigh. Hello, it's Lisa. 0:01:07.360 --> 0:01:10.080 This is a bonus episode, so you're just getting me 0:01:10.240 --> 0:01:14.240 no Amy, and I am doing this episode on Thanksgiving, 0:01:14.319 --> 0:01:18.400 so hopefully it's Thanksgiving Day morning, Happy Thanksgiving, or happy Holiday. 0:01:18.480 --> 0:01:21.039 And really, I just wanted to provide something for you 0:01:21.080 --> 0:01:25.000 to kind of go into today feeling like your best self. 0:01:25.040 --> 0:01:27.560 Thanksgiving is a tough holiday. I know this year is 0:01:27.600 --> 0:01:29.320 still a little bit different, but all the ways we've 0:01:29.360 --> 0:01:31.560 kind of been trained to go about Thanksgiving can kind 0:01:31.560 --> 0:01:33.560 of just come up. And I want to give you 0:01:33.760 --> 0:01:36.640 all the tools that I possibly can to have a 0:01:36.680 --> 0:01:41.119 Thanksgiving that's really intentional and aligned with who you are now. 0:01:41.120 --> 0:01:42.520 I know that some of you this might be your 0:01:42.560 --> 0:01:45.080 first year kind of breaking free from the diet mindset 0:01:45.240 --> 0:01:49.680 and being in situations or around family or just Thanksgiving 0:01:49.760 --> 0:01:52.280 in general, it can be a very easy way to 0:01:52.320 --> 0:01:55.000 kind of fall into perhaps your older mindset, and so 0:01:55.040 --> 0:01:59.200 it's really important that we check ourselves and we don't 0:01:59.440 --> 0:02:02.400 normalize many of the things that we've normalized around food 0:02:02.440 --> 0:02:05.240 around holidays. So Thanksgiving is a special one for me 0:02:05.280 --> 0:02:08.600 because some of my strongest memories around my disordered eating 0:02:08.680 --> 0:02:12.480 days really center around Thanksgiving because I used to maybe 0:02:12.480 --> 0:02:14.799 I will again but obviously not with COVID. Used to 0:02:14.840 --> 0:02:17.720 go to my favorite aunt's house, my aunt Nancy up 0:02:17.720 --> 0:02:19.840 in New Hampshire, and I love her. She's kind of 0:02:19.880 --> 0:02:23.320 just like home for me. And I would bring all 0:02:23.360 --> 0:02:26.359 my own food for a year or two years, and 0:02:26.400 --> 0:02:28.520 it was kind of like everyone else's food and then 0:02:28.600 --> 0:02:33.119 Lisa's food. And while that could be fine in some instances, 0:02:33.120 --> 0:02:36.079 for me, there was so much involved with making sure 0:02:36.160 --> 0:02:38.280 that I only ate my food and no one touched 0:02:38.320 --> 0:02:40.920 my food, and bringing it from New York to New Hampshire, 0:02:40.960 --> 0:02:43.560 and then you know, preparing to eat it meant you know, 0:02:43.600 --> 0:02:46.480 saving my calories or working out extra and then I 0:02:46.520 --> 0:02:49.760 just remember most of all feeling like my head wasn't 0:02:49.919 --> 0:02:52.880 connected to anything besides the food, and I went from 0:02:52.960 --> 0:02:55.160 so hungry to so full. I couldn't even go on 0:02:55.200 --> 0:02:57.680 the family walk afterwards because I had eaten so much, 0:02:57.760 --> 0:03:00.280 which I know is very normalized for this holiday. But 0:03:00.560 --> 0:03:03.600 when we really begin to recognize that these foods don't 0:03:03.639 --> 0:03:06.359 have to be just Thanksgiving Day foods, We could eat 0:03:06.440 --> 0:03:09.119 stuffing or turkey if we like those foods any day 0:03:09.160 --> 0:03:11.960 of the year, or sweet potatoes with marshmallows if you 0:03:12.000 --> 0:03:15.600 guys do that you know, really try and expand out on. 0:03:15.840 --> 0:03:18.600 This is a holiday, yes, but what really makes it 0:03:18.680 --> 0:03:21.839 special is that it's a day to spend with your 0:03:21.880 --> 0:03:25.200 friends and family and be your best you. And that 0:03:25.320 --> 0:03:27.720 easily kind of gets lost in the shuffle if we 0:03:27.760 --> 0:03:30.760 don't check ourselves. So what I have planned today is 0:03:31.000 --> 0:03:34.480 a quick meditation to just prep you for today, kind 0:03:34.480 --> 0:03:36.920 of just center you, get you aligned, help you tap 0:03:36.960 --> 0:03:40.040 into anything that's beneath you, and then I'm going to 0:03:40.080 --> 0:03:42.920 provide some tips as to how you can really go 0:03:43.000 --> 0:03:46.560 about feeling your best today, not giving into diet culture, 0:03:46.720 --> 0:03:51.000 protecting your boundaries, and overall just being mindful of what 0:03:51.040 --> 0:03:53.160 you want to be and how to get there. So 0:03:53.320 --> 0:03:56.920 if you wouldn't mind finding a comfortable seated position wherever 0:03:57.000 --> 0:03:59.000 you are, give you a few moments to get there. 0:03:59.480 --> 0:04:02.120 It's just really important that your back is upright, so 0:04:02.240 --> 0:04:04.400 not laying down, and that you're just in a comfortable 0:04:04.480 --> 0:04:06.840 position for you. And when you're there, I just want 0:04:06.880 --> 0:04:11.040 you to start taking deep breaths through your nose, so 0:04:11.200 --> 0:04:15.000 inhaling through your nose and then exhaling through your nose 0:04:16.080 --> 0:04:22.240 so your lips are comfortably pressed together as you elongate 0:04:22.320 --> 0:04:28.279 those inhales and the excels, and as your breath deepens, 0:04:29.320 --> 0:04:32.280 I want you to scan your body for any tension. 0:04:34.360 --> 0:04:37.919 Maybe wiggle your jaw, jaws hold a lot of tension. 0:04:38.080 --> 0:04:42.560 Maybe even stick your tongue out, opening your mouth, loosening 0:04:42.560 --> 0:04:46.600 it up, whatever you need to do. Head on into 0:04:46.600 --> 0:04:49.240 your shoulders, lifting them up to your ears and then 0:04:49.279 --> 0:04:55.599 letting them drop far away. Breathing and scanning your body. 0:05:00.200 --> 0:05:01.560 And I want you to bring a little bit of 0:05:01.560 --> 0:05:06.880 attention to your belly and on the inhale, make it 0:05:06.960 --> 0:05:10.840 really deep and notice as your belly expands and takes 0:05:10.920 --> 0:05:19.160 up space. On the exhale it falls. Now do your 0:05:19.160 --> 0:05:21.680 best to not judge that feeling. On the inhale, your 0:05:21.720 --> 0:05:26.279 belly expands and takes up all the space, and on 0:05:26.360 --> 0:05:32.839 the exhale it relaxes. Because the belly can be a 0:05:32.839 --> 0:05:34.520 little bit triggering. And when you just go ahead and 0:05:34.560 --> 0:05:40.240 place your hands on your belly inhale, let it take 0:05:40.320 --> 0:05:48.560 up space exhale, let it relax. And then maybe bringing 0:05:48.560 --> 0:05:51.719 some attention to more neutral areas like your ankles and 0:05:51.720 --> 0:05:55.640 your wrists, feel free to roll them out a little bit, 0:05:55.880 --> 0:06:01.560 letting that synovial fluid get through our joints, nourishing your 0:06:01.600 --> 0:06:07.000 body with breath and gentle movement, and just do one 0:06:07.279 --> 0:06:11.880 final scan of your entire body to see where you're 0:06:11.880 --> 0:06:21.000 holding tension and exhale release. Hopefully, now you've gotten comfortable 0:06:21.040 --> 0:06:25.760 with stillness, you could feel the nourishing breath going into 0:06:25.760 --> 0:06:28.000 your body and out of your body. And I want 0:06:28.040 --> 0:06:30.040 you to take a moment and think about what your 0:06:30.080 --> 0:06:34.800 intention is for today. Maybe start it with I want 0:06:34.839 --> 0:06:39.039 to feel blank. And your intention should really just be 0:06:39.560 --> 0:06:43.800 what you want to feel today, what do you want 0:06:43.800 --> 0:06:47.640 to get out of today? And just give me one 0:06:47.680 --> 0:06:51.360 favor and keep it focused on for just today, so 0:06:51.440 --> 0:06:53.760 no fears getting in the way of how you're going 0:06:53.760 --> 0:06:56.000 to keep this going for the rest of your life 0:06:56.080 --> 0:07:00.000 or even to tomorrow. So just for today, I will feel. 0:07:00.800 --> 0:07:09.720 That word could be anything, really, but some ideas are RESTful, calm, peaceful, joyful, grateful, 0:07:10.560 --> 0:07:14.760 maybe connected either to yourself or to the people around you. 0:07:15.480 --> 0:07:19.320 Whatever it is, it's your intention for the day. Repeat 0:07:19.360 --> 0:07:23.960 it a few times, just for today, I'll feel Just 0:07:24.080 --> 0:07:32.560 for today, I'll feel just for today, I'll feel. Repeating 0:07:32.560 --> 0:07:36.320 it in your own head a few times, imagining what 0:07:36.480 --> 0:07:39.840 it feels like for that adjective to take up space 0:07:40.040 --> 0:07:44.360 in every single cell in every part of your body. 0:07:45.320 --> 0:07:51.720 Imagine joy, gratitude, feelings of deep connection, peacefulness or calm, 0:07:51.760 --> 0:07:57.080 and every cell of your body returning to your breath 0:07:58.200 --> 0:08:03.160 for a few deep breaths, in through the nose and 0:08:03.320 --> 0:08:10.920 out through the nose, long inhales, long exhals, and just 0:08:11.000 --> 0:08:14.640 one more time here inhale that intention. Just for today, 0:08:14.800 --> 0:08:19.320 I will feel and exhale any boundaries that might get 0:08:19.320 --> 0:08:23.920 in the way, or tension that you're already expecting. Just 0:08:24.080 --> 0:08:28.680 for today, I will feel, I let go of anything 0:08:28.840 --> 0:08:32.520 that could get in the way, and just let your 0:08:32.559 --> 0:08:40.120 breath return to its natural rhythm, feeling relaxed, safe, self supported, 0:08:41.600 --> 0:08:45.480 empowered from within to take yourself into living a life 0:08:45.600 --> 0:08:49.520 in line with your intentions. One deep breath to just 0:08:49.640 --> 0:08:51.960 close this out, maybe in through the nose and this 0:08:52.080 --> 0:08:54.800 time out through the mouth, as if you are fogging 0:08:54.960 --> 0:08:57.679 up the window, so your mouth opens for this one 0:08:57.760 --> 0:09:04.640 in through the nose, mouth opens, Feel free to use 0:09:04.679 --> 0:09:07.439 that hot noise, so one more time together, in through 0:09:07.480 --> 0:09:15.640 the nose, out through the mouth. And now either open 0:09:15.679 --> 0:09:21.000 a journal or your notes page of your phone and 0:09:21.040 --> 0:09:25.720 write down what your intention is. Just for today, I 0:09:25.760 --> 0:09:30.440 will feel some things that can or will get in 0:09:30.480 --> 0:09:34.160 the way are It could be people, could be situations, 0:09:34.200 --> 0:09:38.040 it could be your own self limiting thoughts. Write them down. 0:09:38.280 --> 0:09:41.600 We are prepared for what can get in our way 0:09:41.640 --> 0:09:45.760 of our intention. We expect a wrench to be thrown 0:09:45.800 --> 0:09:49.120 at us only so we can be tested to see 0:09:49.120 --> 0:09:50.920 if we can make our way back to our intention. 0:09:51.240 --> 0:09:53.320 And now we're gonna come up with your own game plan. 0:09:53.720 --> 0:09:57.240 If you feel yourself moving away from this intention, how 0:09:57.280 --> 0:09:59.800 will you return to the state that you want to 0:09:59.840 --> 0:10:03.760 be in. How will you return, just for today to 0:10:03.880 --> 0:10:06.719 that intention. Maybe come up with a word. Maybe your 0:10:06.720 --> 0:10:09.640 intention is the word or a gesture that can help 0:10:09.640 --> 0:10:12.000 you tap back in. So maybe just repeating that word 0:10:12.040 --> 0:10:15.960 that you want peaceful, peaceful, peaceful, We're tapping into that 0:10:16.120 --> 0:10:19.480 deep inhale and exhale that we practiced just through the nose. 0:10:19.840 --> 0:10:22.880 That's a great way to kind of okay, I'm being triggered. 0:10:23.040 --> 0:10:25.320 Let me just take a breath here and recenter. Or 0:10:25.360 --> 0:10:27.320 maybe it's just taking a moment to place your hand 0:10:27.360 --> 0:10:31.840 over your heart and just recentering yourself, choosing yourself, Choose 0:10:31.840 --> 0:10:34.800 how you will be guided into today, and remember to 0:10:34.880 --> 0:10:38.640 choose yourself over and over and over again. Great job. 0:10:39.000 --> 0:10:40.400 So now I just want to take a few minutes 0:10:40.440 --> 0:10:42.200 to give you a few tips for the day. I 0:10:42.280 --> 0:10:44.800 used to lead these webinars on mindful eating over the 0:10:44.880 --> 0:10:47.280 last few years, and I didn't do one for this 0:10:47.360 --> 0:10:49.880 year because I figured could bring it here, uh in 0:10:49.920 --> 0:10:52.120 a format that you can listen on your own time, 0:10:52.320 --> 0:10:53.960 and you can take notes, and you can do it 0:10:54.000 --> 0:10:56.400 however you please. So the first tip that I have 0:10:56.480 --> 0:10:58.760 for you, you've already done, and that's to set an 0:10:58.760 --> 0:11:02.520 intention way ago. You've already set your intention, you know 0:11:02.600 --> 0:11:04.080 what you want to get out of today, and you 0:11:04.080 --> 0:11:06.640 can really be on the lookout for anything that could 0:11:06.640 --> 0:11:09.240 get in the way of that second piece of information 0:11:09.280 --> 0:11:11.560 I want to give you or remind you. Talked about 0:11:11.559 --> 0:11:13.080 a little bit in the beginning, but I want to 0:11:13.080 --> 0:11:15.839 remind you that we have this idea that foods should 0:11:15.840 --> 0:11:18.480 be exclusive to when they should be eaten, whether that's 0:11:18.559 --> 0:11:21.200 you know, pancakes are only for breakfast on Sunday or 0:11:21.400 --> 0:11:23.800 breakfast Monday through Friday should be oats and eggs, and 0:11:23.840 --> 0:11:26.000 dinner should be a vegetable and a protein. I want 0:11:26.000 --> 0:11:28.360 you to really shake that up in general, but for 0:11:28.360 --> 0:11:29.840 this holiday, I want to be a little bit more 0:11:29.880 --> 0:11:32.880 specific and remind you that you could have those candied 0:11:32.960 --> 0:11:36.560 yams any day. You could have the apple pie or 0:11:36.600 --> 0:11:39.839 the pumpkin pie any day, and we have this idea 0:11:39.880 --> 0:11:41.839 that we only have this one chance to have it. 0:11:42.040 --> 0:11:44.720 But that's just something that we made up, especially during 0:11:44.760 --> 0:11:47.680 the fall seasons when these flavors are abundant. Just remember 0:11:47.760 --> 0:11:49.800 you can have them any day. And that's not to 0:11:49.840 --> 0:11:52.080 say that you shouldn't have them today, because you could 0:11:52.080 --> 0:11:54.160 have them any day. But I want to remove that 0:11:54.280 --> 0:11:57.400 scarcity mindset that we sometimes bring into holiday as this 0:11:57.480 --> 0:12:00.319 is my one chance, because that is going to again 0:12:00.440 --> 0:12:02.440 kind of take you away from that intention of how 0:12:02.480 --> 0:12:04.800 you want to feel today. Of course, if you're just 0:12:05.000 --> 0:12:06.320 you know, I gotta get all this food, and I 0:12:06.320 --> 0:12:08.320 gotta get it in before Thanksgivings up, and I don't 0:12:08.320 --> 0:12:10.520 get to have it for another year, your focus is 0:12:10.520 --> 0:12:12.920 then being shifted a lot onto the food where it 0:12:12.960 --> 0:12:15.000 doesn't have to be. So one of the ways to 0:12:15.040 --> 0:12:17.240 stay calm is to remember I can have this cake 0:12:17.280 --> 0:12:19.840 today and I can also have it tomorrow. So see 0:12:19.840 --> 0:12:22.040 if that mindset helps you a little bit, all right, 0:12:22.120 --> 0:12:26.120 next tip is to remember two things. A you don't 0:12:26.120 --> 0:12:28.560 need to save your calories for the meal, and you 0:12:28.640 --> 0:12:31.760 also don't need to earn them by working out either 0:12:31.800 --> 0:12:35.640 before or after. Right, you need food and nourishment every 0:12:35.679 --> 0:12:38.360 single day, and the worst thing we could actually do 0:12:38.559 --> 0:12:43.440 is save our calories because then we go in absolutely starving. Again, 0:12:43.520 --> 0:12:47.320 that's going to interrupt your intention. If you, for example, 0:12:47.400 --> 0:12:50.960 chose that you wanted to be calm or connected, this 0:12:51.040 --> 0:12:53.240 can help you shift back into that knowing that if 0:12:53.280 --> 0:12:56.240 you show up to this meal or you enter Thanksgiving 0:12:56.240 --> 0:12:59.120 dinner absolutely starving, you're gonna be so focused on the 0:12:59.160 --> 0:13:01.120 food and getting it to your belly that you're not 0:13:01.160 --> 0:13:04.240 going to be calm or connected. So chances are if 0:13:04.280 --> 0:13:06.319 you chose any of those words, that's going to be 0:13:06.360 --> 0:13:08.960 an easy one to return to to interrupt. I want 0:13:08.960 --> 0:13:12.480 to feel calm and connected today. Therefore, maybe I should 0:13:12.520 --> 0:13:15.320 have my normal meals or at least have a snack 0:13:15.440 --> 0:13:17.840 before I make it to this meal. Super important to 0:13:17.840 --> 0:13:20.559 you know, have your normal breakfast if you're a breakfast person, 0:13:20.760 --> 0:13:23.120 or your lunch if you're a lunch person. H everyone's 0:13:23.120 --> 0:13:25.760 a lunch person. Breakfast is a little bit more controversial, 0:13:26.240 --> 0:13:28.520 but you know, make sure that you are eating regularly, 0:13:28.559 --> 0:13:31.839 and i'd say within the last two hours before your dinner, 0:13:31.880 --> 0:13:34.319 make sure that you have something in your stomach so 0:13:34.360 --> 0:13:37.000 that you are walking into this meal as your highest 0:13:37.040 --> 0:13:40.320 self connected to that intention. Okay, next tip is don't 0:13:40.360 --> 0:13:42.240 beat around the bush. I think I talked about this 0:13:42.360 --> 0:13:45.720 on Amy's podcast for Things a while ago, but it's 0:13:45.760 --> 0:13:48.080 an important one. Nonetheless. I see it all the time. 0:13:48.280 --> 0:13:53.079 People want food, whether that's dessert or stuffing, right, and 0:13:53.120 --> 0:13:55.120 instead of having that, they'll say, oh, I won't have that, 0:13:55.160 --> 0:13:57.680 I'll just have this instead, or I'll have extra of this. 0:13:58.160 --> 0:14:00.680 But usually truth is, when we do that, we try 0:14:00.679 --> 0:14:03.360 to distract ourselves from what we really want. We end 0:14:03.400 --> 0:14:06.280 up having the distraction food and then still thinking about 0:14:06.320 --> 0:14:08.640 the original food that we wanted, so that we're having 0:14:08.760 --> 0:14:11.760 all of it, which is fine, except if you're getting 0:14:11.840 --> 0:14:16.160 uncomfortably full. Wouldn't it be more enjoyable to satisfy yourself 0:14:16.240 --> 0:14:18.880 with what the food is that you want, So no 0:14:19.120 --> 0:14:21.680 beating around the bush. I want you to say what 0:14:21.760 --> 0:14:25.640 do I want and have that. It's really a kind 0:14:25.640 --> 0:14:28.440 of as simple as that, going for what you want, 0:14:28.720 --> 0:14:31.560 not making yourself run around and have a headache over it. 0:14:31.680 --> 0:14:34.640 Just having what you want a holiday like this is 0:14:34.680 --> 0:14:37.040 a really empowering one to kind of step into that 0:14:37.120 --> 0:14:40.160 power and recognize, I want this food. I'm going to 0:14:40.240 --> 0:14:43.680 have this food and see what happens. Reminder to always 0:14:43.680 --> 0:14:47.320 bring curiosity to these things. That is how we explore 0:14:47.680 --> 0:14:50.000 and get to know ourselves. And that's also how we 0:14:50.080 --> 0:14:54.280 displace judgment and shame and guilt. Curiosity is the cure 0:14:54.640 --> 0:14:57.320 for just about everything. All right. This is a building 0:14:57.320 --> 0:14:59.320 a plate tip, and I want you to take a 0:14:59.360 --> 0:15:02.200 moment when you arrive, or when you go up to 0:15:02.240 --> 0:15:04.920 the buffet line, or before you build your plate in general, 0:15:05.040 --> 0:15:08.040 to really take a good look around. Use your senses 0:15:08.200 --> 0:15:10.400 like your eyes to look at the delicious food, your 0:15:10.400 --> 0:15:13.280 senses of smell, to take in the aromas, and ask 0:15:13.280 --> 0:15:16.520 yourself what do I want. Usually we come in starving, right, 0:15:16.560 --> 0:15:18.520 we're like just anything we can get on our plate, 0:15:18.520 --> 0:15:20.680 We're piling it on. We have that mindset of I 0:15:20.680 --> 0:15:22.720 can only eat these foods once. But with all of 0:15:22.720 --> 0:15:25.600 that out of the way, we could actually evaluate what's 0:15:25.640 --> 0:15:28.360 in front of us, ask ourselves what looks good, and 0:15:28.360 --> 0:15:31.320 then build the plate around that. So we've slowed the 0:15:31.360 --> 0:15:33.720 process down a lot, and I want to really urge 0:15:33.760 --> 0:15:36.320 you to not make that decision right now. So I 0:15:36.320 --> 0:15:38.240 don't want you to decide what you're having before you 0:15:38.280 --> 0:15:40.520 get there. I want you to use your eyes and 0:15:40.600 --> 0:15:43.840 your nose to help you learn from your body what 0:15:43.920 --> 0:15:46.320 it wants. And the key here is again not to 0:15:46.360 --> 0:15:48.240 have that plan, because I want your body to be 0:15:48.360 --> 0:15:51.520 the guide. And it's very possible that when you do this, 0:15:51.840 --> 0:15:54.880 you bring again curiosity to it. So maybe you're not 0:15:54.920 --> 0:15:58.000 a sweet potato person, but today those sweet potatoes smell 0:15:58.200 --> 0:16:00.080 really good and you want to give them a I. 0:16:00.360 --> 0:16:02.800 Or maybe you want to challenge yourself because sweet potatoes 0:16:02.840 --> 0:16:05.440 were a fear food of yours, but today this is 0:16:05.440 --> 0:16:08.480 a beautiful time to challenge that. Or maybe you normally 0:16:08.560 --> 0:16:11.280 love Brussels sprouts, but this year, I don't know. They're 0:16:11.280 --> 0:16:13.480 just not calling your name. Something about the way they're cooked. 0:16:13.480 --> 0:16:15.320 They don't smell as good as they usually smell, or 0:16:15.360 --> 0:16:17.360 they don't look as good as they usually look. Just 0:16:17.400 --> 0:16:21.000 too random examples. But remember that only you can be 0:16:21.200 --> 0:16:24.560 your own guide, and the best way to do that 0:16:24.760 --> 0:16:27.600 is to not show up absolutely starving on empty saving 0:16:27.640 --> 0:16:31.440 and earning your calories, and instead just show up having 0:16:31.480 --> 0:16:35.840 eaten something in the near ish future, calm, collected, intentional 0:16:36.200 --> 0:16:39.640 honoring what your body wants, knowing that you could always 0:16:39.800 --> 0:16:42.400 have whatever you didn't get, maybe on the second run 0:16:42.560 --> 0:16:45.920 up too, if you have the opportunity. So those are 0:16:45.960 --> 0:16:48.000 some of my food tips, and they have been super 0:16:48.040 --> 0:16:50.080 helpful to me in the past to just kind of 0:16:50.120 --> 0:16:52.720 calm down. There can be a lot of energy around family, 0:16:52.760 --> 0:16:54.560 even if it's not a big party this year, it's 0:16:54.560 --> 0:16:57.240 still you know, family can bring big energy, So it's 0:16:57.280 --> 0:16:58.960 a good way to kind of scale it back, stay 0:16:59.040 --> 0:17:01.800 connected to my inten chin, and feel comfortable in my body, 0:17:01.800 --> 0:17:05.360 all while enjoying delicious food. I like to always establish 0:17:05.400 --> 0:17:07.760 a safe spot, so this was such a big part 0:17:07.840 --> 0:17:11.480 of my quote unquote recovery. Showing up to meals noticing 0:17:11.600 --> 0:17:15.240 when I was getting triggered or tense around certain conversations 0:17:15.359 --> 0:17:19.680 or people and instead of reacting or continuing to shove 0:17:19.720 --> 0:17:22.439 food down my face but not really being connected to 0:17:22.800 --> 0:17:25.199 how it feels or how it tastes. I don't know 0:17:25.200 --> 0:17:27.560 if anybody else gets nervous energy like that, but I 0:17:27.640 --> 0:17:29.960 used to get nervous energy and then just eat really 0:17:30.040 --> 0:17:33.480 quickly and just not notice anything from the eating except 0:17:33.520 --> 0:17:36.160 for just feeling really full, kind of like emotional eating 0:17:36.200 --> 0:17:39.160 in some instances. But this really robs us from being 0:17:39.160 --> 0:17:41.560 connected to our bodies and our intentions. So when I 0:17:41.600 --> 0:17:44.360 start to feel overwhelmed, where I call it itchy sometimes 0:17:44.400 --> 0:17:46.800 like oh, this conversation is making me itchy and reactive 0:17:46.800 --> 0:17:49.320 and angry, I'll go to my safe spot. Typically in 0:17:49.320 --> 0:17:51.200 the past it's just been the bathroom, and it's one 0:17:51.240 --> 0:17:53.960 minute to just either look at myself in the mirror, 0:17:54.040 --> 0:17:56.400 give myself a pep talk. Lisa, you got this. Your 0:17:56.400 --> 0:17:58.480 intention is this. You can do this. You know it 0:17:58.520 --> 0:18:00.800 sounds funny, but it works. I'll just take a few 0:18:00.840 --> 0:18:03.600 deep breaths there. I love square breathing, and if you're 0:18:03.600 --> 0:18:07.040 not familiar, square breathing is done like this. You inhale 0:18:07.160 --> 0:18:10.679 for four seconds, hold it for four seconds. Exhale for 0:18:10.680 --> 0:18:14.800 four seconds, hold it for four seconds. So take a moment. Actually, 0:18:14.880 --> 0:18:18.160 let's just do that together. Inhale for four seconds one, 0:18:18.560 --> 0:18:21.840 two three four. Now hold your breath for four seconds 0:18:22.200 --> 0:18:28.640 one two three four. Exhale for four three two one, 0:18:29.119 --> 0:18:34.840 Now hold for four three two one and repeat that 0:18:35.480 --> 0:18:37.600 with the holds with the inhales a few times. And 0:18:37.640 --> 0:18:40.920 just a few times completely shifts our bodies out of 0:18:41.119 --> 0:18:43.600 what the state it gets to when it is triggered, 0:18:43.640 --> 0:18:47.240 which is usually fight or flight response, and that's the 0:18:47.320 --> 0:18:50.720 opposite for rest and digest. So when we take a 0:18:50.720 --> 0:18:54.600 few breaths to get back to baseline, we're really preparing 0:18:54.600 --> 0:18:57.919 our bodies to eat because we are bringing the blood 0:18:57.920 --> 0:19:00.119 flow back to where it needs to be, where it 0:19:00.240 --> 0:19:03.320 moves away from when we are emotionally triggered, believe it 0:19:03.400 --> 0:19:05.560 or not. Next tip, but that's kind of a newer one. 0:19:05.640 --> 0:19:07.639 But on my podcast, The Truth is Life, I had 0:19:07.680 --> 0:19:11.240 Kelsey Patel on Kelsey is a racky Master and Raky 0:19:11.400 --> 0:19:15.199 is just basically transferring energy and which she gave us 0:19:15.240 --> 0:19:17.000 great tips on how to be our own healers. But 0:19:17.080 --> 0:19:19.440 one of the things Kelsey Patel always does I've had 0:19:19.440 --> 0:19:22.159 meals with her, is she Raky's her food. Now, if 0:19:22.200 --> 0:19:24.720 this isn't for you, that's fine, but anyone can do it, 0:19:24.760 --> 0:19:26.640 by the way, you don't have to be a racky Master. 0:19:27.040 --> 0:19:29.240 And it's just one of those ways to bring intention 0:19:29.320 --> 0:19:31.879 and gratitude into your life. And it's a practice that 0:19:32.320 --> 0:19:34.840 if I'm ever having a meal alone and I remember 0:19:34.880 --> 0:19:36.399 to do it, I will do it, and you just 0:19:36.440 --> 0:19:39.040 basically hover your hands over your plate and you say 0:19:39.080 --> 0:19:41.640 a little prayer, and you can even imagine energy coming 0:19:41.640 --> 0:19:43.520 from your hands into the food and your food into 0:19:43.600 --> 0:19:46.760 your hands, and it's just a moment to really find 0:19:46.840 --> 0:19:49.520 gratitude for all that's in your life. I like to 0:19:49.520 --> 0:19:52.480 think about how fortunate I am to have a warm 0:19:52.520 --> 0:19:55.639 meal during this time, and all the people that it 0:19:55.640 --> 0:19:57.840 took to even get this meal to me, from the 0:19:57.880 --> 0:20:01.800 growers to the shippers, to the you know, the supermarket workers, 0:20:01.880 --> 0:20:04.159 to all the love that kind of went into it 0:20:04.240 --> 0:20:09.920 that really gets displaced by diet fear. And so gratitude really, 0:20:09.960 --> 0:20:12.520 as you guys know from Amy's podcast and Amy so 0:20:12.560 --> 0:20:15.480 big on gratitude, you know, can really really really change 0:20:15.480 --> 0:20:18.800 our mindset and shift us from that scarcity mindset to 0:20:19.119 --> 0:20:21.879 an abundant one. So hands over your plate, say a 0:20:21.920 --> 0:20:23.879 little prayer to whoever you pray for it or not, 0:20:24.320 --> 0:20:26.320 but either just way, just a great way to just 0:20:26.400 --> 0:20:28.480 connect to your food and slow down. And then the 0:20:28.560 --> 0:20:31.960 last tip I have for today is to not engage, 0:20:32.080 --> 0:20:35.320 perhaps today just for today in disagreements. So we had 0:20:35.320 --> 0:20:39.000 registered dietitian Sam Private on Saturday's episode of Outweigh hopefully 0:20:39.040 --> 0:20:40.800 you heard it. If not, head on back and she 0:20:40.920 --> 0:20:45.160 talked about Uncle Larry, and she reminded us that before 0:20:45.240 --> 0:20:49.159 engaging in divisive conversation, whether it's about diet culture, or 0:20:49.280 --> 0:20:52.720 politics or something else in your family, really ask yourself, 0:20:52.920 --> 0:20:56.159 is this person reachable or teachable? And if you are 0:20:56.200 --> 0:20:59.959 brand new to your journey of disordered eating and leaving diet, 0:21:00.440 --> 0:21:04.520 you may find that you're very eager to share with 0:21:04.560 --> 0:21:06.840 the world how toxic this is. Right, we're waking up 0:21:06.840 --> 0:21:08.560 to how awful this is. We want to change it. 0:21:08.560 --> 0:21:10.160 It's a beautiful thing that we want to be part 0:21:10.200 --> 0:21:12.760 of our change. But I have found that oftentimes, when 0:21:12.760 --> 0:21:15.440 we're new to the process, it could really be discouraging 0:21:15.480 --> 0:21:18.680 to enter these conversations and not walk out with somebody 0:21:18.840 --> 0:21:21.359 seeing it our way. So, again, going back to that 0:21:21.480 --> 0:21:24.320 first thing that we talked about with our intention of 0:21:24.400 --> 0:21:26.520 just for today, I want to remind you that that 0:21:26.560 --> 0:21:28.480 doesn't mean that you can't be the change in the 0:21:28.480 --> 0:21:30.960 world any other day. But this is just just for 0:21:31.040 --> 0:21:35.640 today intention. Maybe it's not the time to have these conversations, right. So, 0:21:35.880 --> 0:21:38.280 if you are in a place where Uncle Larry, for example, 0:21:38.359 --> 0:21:40.520 is reachable or teachable, and there's an opportunity to have 0:21:40.560 --> 0:21:42.760