Shelby

No Food Rules Doesn’t Mean Eat It ALL

In recent years, the concept of “no food rules” has gained significant popularity as a way to promote a healthy relationship with food. The idea is to move away from strict diets and rigid eating patterns and instead embrace a more intuitive and flexible approach to nourishing our bodies. While this approach is undoubtedly a step in the right direction, it is essential to understand that “no food rules” doesn’t equate to a free-for-all when it comes to our eating habits. In this article, we’ll explore what the no foods rules movement is and is NOT. 

Understanding the "no food rules" movement

The “no food rules” movement encourages individuals to reject the idea of labeling foods as “good” or “bad” and, instead, listen to their bodies’ needs. This is not arguing that some foods are more nutrient-rich than others. It simply is promoting the freedom to enjoy a wide variety of foods without guilt or shame to help individuals find THEIR perfect balance with eating. This approach also encourages mindfulness, allowing individuals to focus on internal cues of hunger, fullness, and satisfaction. Overall, it supports the notion that all foods can fit into a healthy eating pattern when consumed in moderation.

What "no food rules" ISN'T....

While the concept of “no food rules” is well-intentioned, it’s crucial to understand that it does not give us permission to consume unlimited quantities of any food. Unfortunately, some people misinterpret this message and use it as an excuse for overeating or overindulging in unhealthy food choices excessively. After all, most individuals struggling with their relationship with food are used to dichotomous, all or nothing swings with eating. This misunderstanding can lead to negative consequences, both physically and mentally, and sends the reconfirming message that one cannot operate without hardcore diet rules – which is absolutely false. 

no food rules

The power of permission.

Due to the misinterpretation of “no food rules” people avoid even attempting to explore a more flexible eating approach. It can feel scary if dieting is all you’ve known! But those that truly lean into the process quickly realize what I call the “power of permission”. 

When you truly give yourself permission to mindfully (not mindlessly) eat what you feel you both want and need when you’re hungry, the crazed compulsive pull you used to feel to such “bad” foods actually begins to fade. Knowing that if you truly did want that ice cream, cookie, or other that you CAN have it mindfully, it takes away the shiny glow and angelic hymns away from your fantasized food and it becomes, well….just another food! 

What people need to know is that what you feel you want and need to eat at your meals initially WILL change over time. You may find yourself wanting and deciding to have something on your “forbidden foods” list the first week, maybe even more than once – mindfully. But then you may not have it the next week. So if you’re panicking about how the heck you’re going to lose weight if you mindfully have a few cookies as you begin this new relationship with food, I promise things only continue to settle into their rightful balanced place over time.

Here’s an example scenario of what happens 99% of the time: You have a cookie after lunch and are loving the permission and are actually enjoying what you eat. You don’t even binge eat later in the day! 

But then you might find after a few days of this you find yourself feeling a little more sluggish in the afternoons, or maybe you aren’t as hungry for your later meals as much as you’d prefer to be. You’ll then find yourself naturally wanting to make a change to how often you have that cookie after lunch, and it will NOT feel like a food rule. You’ll be making this decision because you actually want to feel good, not be good. BIG difference! It will feel like an objective, natural, intuitive eating decision to have less cookies during the week instead of a hardcore food rule you feel you “should” follow to help you lose weight. 

Let's talk balance...

Finding balance is key. Even within a flexible eating approach, it’s essential to ensure that our overall diet consists of a variety of nutrient-dense foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. 

While no food should be off-limits, it’s crucial to practice moderation and consider the nutritional value of the foods we choose to consume. How can you incorporate foods that are both nutrient rich AND conveniently delicious? With today’s resources, there is NO excuse not to be able to find something healthy and enjoyable. 

Now, what balance means for you will differ from others, and will differ at different stages as you cultivate a healthier relationship with food. My advice is to do your best to eat more real food that you absolutely enjoy, but honor your needs for some fun foods too. Listen to how ALL foods make you feel, even the nutrient-rich foods. Your body is always giving you feedback. 

no food rules

Listen to your body.

One of the fundamental principles of a flexible eating approach is listening to our bodies’ signals of hunger and fullness. It’s important to pay attention to internal cues and eat when hungry, stopping when comfortably satisfied. This practice helps prevent mindless eating and promotes a healthier relationship with food. Tuning in to how specific foods make us feel can also guide us in making choices that support our overall well-being. 

But warning: this doesn’t always come easy. Sometimes it’s a completely relearning process as decades of dieting can really put a wrench on our body’s ability to tune in to those hunger fullness cues and you may totally suck at knowing your hunger or fullness cues at first. (Here is a helpful article if you find you aren’t feeling those cues). You may be better at tuning into one versus the other, or you may need help defining your hunger and fullness cues, and you know what? That’s ok. That’s why we’re here because this whole “flexible eating approach” sounds easy but it’s not always easy to implement. 

"No food rules" is NOT anti-structure!

Another misinterpretation of “no rood rules” is that there is no structure and you “wing it” all the time. Who in their right mind in today’s world can just “wing it” with their eating?? Practically no one! You’ll still find an eating pattern, but one that works for you. Maybe you find yourself hungry 3-4 times per day, for you maybe that’s 8am, 1pm, and 5:30pm. There’s your eating structure to which you want to ensure you HAVE food available that you want and need, which means – yes! You still will need to plan some things out! Being proactive with your menu planning is NOT a restrictive act of eating. It’s a proactive move to ensure you have nourishing foods available that YOU both enjoy and that feel good with your body!

Let's wrap this up...

“No food rules” represents a positive shift away from strict diets and encourages a more intuitive and flexible approach to eating. However, it’s crucial to understand that this approach does not mean eating without any consideration for balance or moderation. By embracing a balanced perspective, practicing portion control, and listening to our bodies’ cues, we can enjoy a wide variety of foods while maintaining a healthy lifestyle. 

If this all sounds a little too good to be true OR too overwhelming, consider becoming a Diet Freedom member. Why? Because we KNOW it’s a mental game and we’ve got the structure to give you the tools, the science, and practices you need to truly implement a more flexible eating approach into your everyday life and help shave YEARS off you trying to figure it out on your own. We got you! 

xoxo

Shelby 

 

Facebook
Twitter
LinkedIn

Author Shelby McDaniel

Hi! I’m Shelby and I’m a food lovin’ nutritionist but…I’m not a regular nutritionist. I’m an intuitive eating specialist, eating psychology practitioner, and Certified Mind Body Nutrition Coach, here to free you from diet culture once and for all! Because you deserve peace with food, eating, and your body. (Yes, I'm talking to YOU!)

5 Tips To A Positive Body Image This Summer

With the summer season upon us, it’s usually NOT a hot time for positive body image. Rather, it’s a time of year filled with triggers around food and body comparison. We understand the struggles, and that’s why we’re here to offer friendly advice on how to navigate these triggers so you don’t have to hide away from all the fun and let your triggers keep you planted on your couch eating Cheetos in front of the television. Let’s ENJOY this summer and feel good in your body, shall we? 

Trigger #1: Media & Social Media

Ah, social media—the land of picture-perfect beach bodies, “summer-ready” aesthetics, and filters galore. It’s easy to get caught up in the comparison game. But here’s the thing: those images are often heavily edited and don’t reflect reality. So, let’s take control and limit our media exposure. 

Positive Body Image Solution: Do a social media detox. Unfollow accounts that trigger negative feelings about your body image and replace them with those promoting body positivity and self-acceptance, and LIVING! Oh and remember, just because they may look “happy and slim” doesn’t mean they are actually happy and healthy!!

Trigger #2: Swimsuit Shopping

“I love swimsuit shopping!” said no one EVER. The harsh lighting, the mirror magnifying every “flaw”, endless rows of different styles, and the pressure to look a certain way can easily trigger negative body image thoughts and create a sense of urgency to hop on the latest diet trend.

Positive Body Image Solution: Remember, your worth is not determined by a size or a label. You’re on your own unique journey. You’re working hard on YOU. You’re in the process of learning what you need to learn to nurture and feel good in your body. Your body has a story. You’re doing the hard work and not taking the quick fix way out. So hold your head up high and own where you are at. 

Find swimsuits that make you feel comfortable and rock it with pride. Own your story. Respecting your body also means to ensure you buy clothes, undergarments, swimsuits, etc that are comfortable. If someone else doesn’t like your suit – that’s THEIR problem (and they can go shove it!). 

Also, when you’re feeling triggered at any time, step into gratitude. Thank your body, your heart, your lungs for allowing you to be here and now, at this very moment, and for giving you the opportunity to enjoy today, summer, and beyond. 

positive body image in pool

Trigger #3: Beach & Pool Parties

Summer means beach days and pool parties—a time to relax and have fun. However, when surrounded by others in revealing outfits, it’s easy to fall into the trap of comparing ourselves to those around us. 

Positive Body Image Solution: Instead of fixating on what you perceive as flaws, shift your runaway brain back to focusing on the joy of the moment. Instead of obsessing over your appearance, focus on the fun and happiness that these activities bring. How blessed are you to have these opportunities? Celebrate your body’s capabilities and the wonderful memories you’re creating along the way!

And when you’re having a challenging body image day try this: state “I am having a challenging body image day… AND… I am [insert one of your top 3 characteristics here]

Example: I am having a challenging body image day AND I AM an amazing mom or fur baby mama. Or, I am having a challenging body image day and I AM a badass friend or creative artist.

 

Trigger #4: Summer Diet Trends

Summer often brings about a focus on “summer diets,” “beach body goals,” and more opportunities to have foods that in our diet brains feel we “shouldn’t” be having. These changes in eating habits can easily trigger disordered thoughts and behaviors, making it easy to feel like we need to lose weight NOW and that we can’t possibly enjoy our summer looking like “THIS”.

Positive Body Image Solution: Instead of succumbing to restrictive diets or rigid food rules that others get suckered into, practice mindful eating which includes balance, variety, and moderation. 

Listen to your body’s cues of hunger and fullness, and choose foods that nourish you physically and emotionally. Enjoy the seasonal fruits and vegetables, indulge in a refreshing ice cream cone, and savor the flavors of summer without guilt. One food or one meal doesn’t cause instant fat gain. 

When you deny yourself the opportunity to have some of your summer favorites, you will only crave them more and eventually have them mindlessly. So just have them mindfully to begin with! 

Also remind yourself also that diets don’t WORK (literally) and going back to dieting isn’t a healthy option for you because:

  • Up to 2⁄3 of dieters gain back more weight than they ever lose 
  • 66% of dieters regain all their lost weight in 1 year. Almost all will gain it back in 5 years through no fault of their own (that’s biology for you!)
  • Repeat dieting has been shown to be harmful to mental health 
  • 35% + of dieters go on to develop disordered eating
  • oh, and it sucks! 😉 
positive body image

Trigger #5: Body Focused Comments

Unsolicited comments about appearance, weight loss, or achieving a “beach body” can be incredibly disheartening and triggering. Sometimes people say things without even realizing the impact of their statements or comments. If you are catching a trend of comments happening from those you spend the most time with, it’s time to set boundaries and communicate.

Positive Body Image Solution: Politely ASK for support VS telling them “this is what you’re doing to me!” (they may get combative and defensive). 

Example: “I know you know I’ve been working hard on my fitness goals, could you support me by refraining from making such comments about people’s bodies?” 

They don’t need to agree or follow your lead, but they can support you by keeping body talk neutral and not commenting on other people’s weight. Also, leave some space for compassion for these individuals because they too are simply conditioned by today’s toxic diet culture. 

In Conclusion…

Now, before you dive headfirst into your summer of feeling better in your body, it’s also incredibly important to check in with your emotions during times of poor body image. It’s not uncommon for us to embody our thoughts, feelings and emotions in our body image. It’s not uncommon for body image to worsen during times of stress, anxiety, depression, etc. 

Ask “what else is going on?” Often we use our bodies as a scapegoat. We misattribute our negative feelings and project them onto our bodies, causing challenging body image flare ups. We do this to avoid feeling our feelings, because they’re hard and uncomfortable. Take note of your emotions when body image is tough.

Feeling good in your body and embodying these strategies take time and practice to become second nature. Rome wasn’t built in a day, and neither will your newfound perspective about food or body. 

Be patient with yourself, embrace the process, and don’t be discouraged if you stumble along the way. Each step you take towards a healthier relationship with food and body is a victory in itself.

You got this! 

xoxo

Shelby

Other Posts You Might Like...

Author Shelby McDaniel

Hi! I’m Shelby and I’m a food lovin’ nutritionist but…I’m not a regular nutritionist. I’m an intuitive eating specialist, eating psychology practitioner, and Certified Mind Body Nutrition Coach, here to free you from diet culture once and for all! Because you deserve peace with food, eating, and your body. (Yes, I'm talking to YOU!)

Facebook
Twitter
LinkedIn

What Is Emotional Eating?

Before we can talk about emotional eating, we’ve got to talk about that E word first, E-M-O-T-I-O-N-S. Instead of using the Webster definition of emotional eating, I’m going to use author Heidi Kopacek’s definition because I feel it’s pretty on point.

What Is An Emotion?

An emotion is an experience, thought, or belief expressed in the body. – Heidi Kopacek. 

Think about that for a moment. An emotion is an experience, thought or belief expressed in the body. How do you know when you’re having an emotion? You feel it. What do you feel your emotion with? Your body

Logic and intellect are important for navigating the outer world but they are useless for aiding our inner one. And oftentimes, it’s our inner world that tends to get the short end of the stick when it comes to listening, understanding, and responding to. 

Logic and intellect don’t do anything, for example, to establish connections with others, help with matters of the heart, soul, or cultivating vitality. 

Emotions ARE a form of logic but that of our inner experience

They have information to relay to you and therefore if you struggle with emotional eating, it’s important to understand what they are trying to say and how to best engage with them (and NOT ignore them!).

Evolution of Emotional Eating

What’s interesting is, the ability to feel emotion evolved millions of years before our ability to think! Our feelings are more of a basic part of who we are than our thoughts, yet if we are not taught how to read into this primitive, evolutionary aspect of ourselves, or taught to ignore it all together, we’re going to have some problems! 

In today’s world, the symptoms of weight, overeating, and binge eating can be common signs of feeling challenged tuning into our emotional, inner world. As with any symptoms, you don’t want to treat the symptom, you want to get to the root issue of why that symptom is even here, and in the case of emotional overeating, it involves learning more about your emotions and learning new healthy strategies to cope.

I cannot express the importance enough that having an emotional connection with food is VERY important when it comes to a healthy relationship with food. We learn as early as infancy that emotions are tied to food. Think about it…when a baby cries, what do we do? We soothe it with a bottle or mother’s milk. 

Food is part of every culture around the world. I know I feel “home” when I smell cinnamon or vanilla; I feel a sense of safety with a chicken pot pie, or a feeling of belonging and family when my sisters have a baking competition to determine who makes the best thumbprint cookies at Christmas. 

It’s ok to enjoy food, love food, think about family and food together in the same sentence. Food can and should bring us pleasure and comfort…generally speaking, but…

emotional eating

What Is Emotional Eating?

Too many of us, unfortunately, use food as a placeholder for our emotional needs, or use food to outright distract or numb ourselves from feeling our own emotions.

We live in a culture in which food has become inextricably bound up with emotion and circumstances and we find ourselves eating out of boredom, anger, happiness, loneliness, anxiety, sadness, excitement, you name it… 

That’s ultimately what emotional eating is, when we eat upon being triggered by such emotions versus eating because of biological hunger cues. And although we may get short term comfort from food, without proper care taking skills, we get stuck, and we become dependent on food for that instant feel-better fix. But, as you’ve learned, food doesn’t fix feelings and diets don’t give you the skills to learn how to tap into your emotional needs.

This is another reason why diets only serve as a band-aid. At some point you’ve got to dig your heels in, and do the inner work. 

The Psychology of Emotional Eating

When we experience emotion, specifically negative emotions, such as stress, anxiety, depression, or loneliness, our brains release chemicals that make us feel good, such as dopamine and serotonin. Food can also trigger the release of these chemicals, which is why we often crave comfort foods when we’re feeling down. 

This doesn’t mean you are addicted to food, there are other activities that also produce a dopamine response. But manufactured food is just that, manufactured to give you the biggest hit of dopamine, so when the tough times come and you need dopamine, the brain will almost always yearn for that piece of chocolate cake over fun, snappy music that may not give you as much of a dopamine return.  

Emotional eating can then become a habit, as we neurologically over time associate certain emotions with certain foods. We find ourselves doing without even realizing it until that bag is empty and every crumb accounted for. For example, we may turn to ice cream when we’re feeling sad or chocolate when we’re stressed. Over time, this can lead to chronic overeating, weight gain, and unfulfilled needs. So it’s not a lack of will power thing, it’s simply your biology, kicking in to look out for you on your behalf. 

Now that we can get some of the judgment out of the way, you can make room to look at your emotional eating and find solutions that are actually beneficial for you, not to just get you through the heat of the moment, but to truly nurture your body, mind, and spirit. 

How to Improve Your Emotional Eating

Controlling emotional eating can be challenging, but it’s not impossible. Here are some tips to help you get started:

#1 Identify Your Triggers

Pay attention to what triggers your emotional eating. Is it stress at work? Relationship problems? What is this emotion asking of me? Do I need to listen to it or am I simply being triggered due to something in my past? Merely pausing and tuning in will help decommission the intensity of that negative emotion rather than ignoring it and letting it build. Oftentimes we have the answers within us, we just need to listen. 

Once you identify your triggers, you can work on finding healthier ways to cope with these emotions. 

#2 Find Healthy Alternatives

Instead of turning to food to cope with negative emotions, find healthier alternatives. How could you meet your true needs in healthier ways? For example, you could try going for a walk, find more fulfilling ways to connect with other humans, go somewhere new, tap into an old hobby, take more breaks throughout the day for yourself. Check out this 175 Things To Do Besides Emotionally Eat download for some healthy ideas. 

Every time you do NOT turn to food to cope, you weaken that neuro association that food fixes your feelings just a little bit more. It’s a de-conditioning process that times some patience, and know you won’t always win every time, especially at first. The pull to eat can feel intense at times, but keep practicing and eventually you’ll create new healthier coping skills. 

#3 Practice Mindful Eating

When you do eat, practice mindful eating. Pay attention to the taste, texture, and smell of your food. This can help you enjoy your food more and prevent overeating. Plus, you get some practice to “just be”. Be here, not in the past, not in the future, not in the fight or flight that you may be chronically living in without realizing it. Mindful eating in itself is usually a re-learning experience, so again, be patient with yourself. For more support, check out this free mindful eating training to help you get started. 

#4 Seek Support

If emotional eating is a persistent problem, we’re here to serve as your means of support. Nobody can get through life without some sort of help, and when it comes to healing tough eating issues, it’s almost impossible to figure it all out on your own. Let us help you work through your emotions and develop healthier coping mechanisms. A great place I always recommend you start is our Diet Freedom Membership!

Time to do your work! 

xoxo

Shelby

Author Shelby McDaniel

Hi! I’m Shelby and I’m a food lovin’ nutritionist but…I’m not a regular nutritionist. I’m an intuitive eating specialist, eating psychology practitioner, and Certified Mind Body Nutrition Coach, here to free you from diet culture once and for all! Because you deserve peace with food, eating, and your body. (Yes, I'm talking to YOU!)

Why Don’t I Feel Hungry? Top 4 Reasons

So, you’ve taken the brave step of embracing Intuitive Eating and waving goodbye to those soul-sucking restrictive diets. You’re all fired up to reconnect with your hunger cues, but what’s that? Crickets …No hunger cues in sight!

Now you’re scratching your head, wondering, “Why the heck am I not hungry?” Trust me, I feel your frustration! Making progress on this Intuitive Eating journey can sometimes feel like spinning your wheels in a mud pit. You’re left wondering, “Why can’t I just eat like a normal person?!”

But hey, don’t throw in the towel just yet. I’m here to shed some light on the matter and offer some practical advice. So, let’s unravel the mystery of the vanishing hunger cues, shall we? 

Why Don't I Feel Hungry? #1 Your Hunger Cues Were Ignored For Too Long

Probably the biggest reason why you don’t feel hungry is because your hunger cues simply went AWOL. Yep, it’s like they packed their bags, hopped on a spaceship, and ventured off to a distant galaxy. You’ve simply lost touch with those nifty signals our bodies use to regulate our eating. It’s like they’ve given up on us. Our bodies have gotten so fed up with us ignoring their cries for nourishment that they’ve decided to stage a hunger cue strike. 

Can you blame them? 

So now, we’re left stranded in the vast wilderness of eating without a GPS, swinging between hangry and overstuffed like a crazed pendulum. We’ve lost the ability to navigate our own way. But don’t worry, you can get those cues back! 

More on that later…

Why Don't I Feel Hungry? #2 Emotions Running Amuk

Oh boy, those overwhelming feelings can be a tornado that sweeps away any trace of hunger. When stress, anxiety, fear, and overwhelm hit us like a ton of bricks, our hunger goes into hiding. Picture this: you’re having one of those insane days at work, suddenly, you look at the clock and gasp, “Wait, it’s WHAT time?! How did I skip lunch?” Your hunger has vanished faster than a magician’s rabbit. And for good reason…

When stress and anxiety heighten, that’s like DEFCON 3 alert for your brain. You experience an internal chemical warfare, getting you prepped to fight, flee, or freeze, and your brain’s number one focus is the threat (even perceived threats). Your hunger cues quiet so you don’t get distracted by your hunger cues, and “oh look at that cookie!”. Your survival is your brain’s number one priority. Make sense? 

But here’s the kicker: by the time you realize it’s been ages since your last meal, bam! You’re ravenous! It’s like your stomach is screaming, “Feed me, NOW!” as you transform into a devouring wolf. 

So, my advice is to tackle those emotions head-on, proactively. Find ways to handle stress, nurture your well-being, and kick anxiety to the curb. Get your body moving, meditate, play fun positive music, listen to encouraging podcasts, or spill your guts out on paper through journaling. There’s a whole world of possibilities waiting for you. 

Feel free to grab my 175 Things To Do Besides Emotionally Eat handout. It’s a great place to grab other tool ideas and other ways to healthfully cope with your emotions. 

 

why don't I feel hungry

Now, let’s talk about reason number three:

Why Don't I Feel Hungry? #3 Medications or Illness

When you’re feeling under the weather, the last thing on your mind is food. Your appetite takes a nose-dive, and even the thought of a scrumptious meal can send shivers down your spine. Sometimes all you can tolerate is toast, cereal, or something else that you typically don’t find yourself craving. 

And guess what? Certain medications can mess with your hunger too. Some might even turn you into a bottomless pit, making you hungrier than a bear awakening from hibernation (looking at you, steroids). 

On the flip side, there are those sneaky meds that squash your appetite like a bug, leaving you with the appetite of a picky toddler. It can a real minefield sometimes, but fear not! Focus on staying hydrated and as comfortable as possible during illness. And when it comes to medications, work closely with your healthcare provider to manage any appetite-related concerns. Remember, you’re not alone on this journey.

Last but certainly not least, reason number four…

Why Don't I Feel Hungry? #4 You Simply Don't Need It

You might simply not need the extra energy right now. It’s perfectly normal for our hunger to ebb and flow like the tides of the ocean. It’s a dance, a delicate symphony orchestrated by our body’s intricate systems. 

You might feel less hungry after a feast fit for a king, or your hunger might skyrocket after a wild workout session. I know for me personally if I weight train, even if it’s the lightest workout, I ALWAYS need more food the next day. Even the waltz of hormonal changes during your period can throw your hunger off balance. So, embrace the ebb and flow. Trust your body’s natural rhythm. It knows what it’s doing.

Now that we’ve unraveled the four reasons why your hunger might have taken a vacation, let’s address the big question: 

why don't I feel hungry?

Should I eat if I'm not hungry? Or wait?

Ah, the million-dollar question! Well, my friend, the answer isn’t a straightforward one. In the realm of Intuitive Eating, we talk a lot about “listening to your body.” And guess what? Your body isn’t just your tummy. Your head is in on the game too! 

Even if your hunger cues are throwing a wild party elsewhere, you still have to nourish yourself consistently throughout the day. It’s like a little act of love for your magnificent vessel. Stick to foods that you know your body can tolerate, and focus more on overall energy intake than obsessing over specific nutrients. Don’t be afraid to skip the veggie parade if they’re not appealing at the moment. Your body will guide you back to them when the time is right.

When you are relearning your hunger cues and healing your relationship with food, as you learned, sometimes your hunger cues just go AWOL. To get them back, especially in the early stages, sometimes you have to kickstart that bio-nutritional circadian rhythm again. 

Yes, you have an eating circadian rhythm too! 

It’s like this. If you took a trip across the world and back, your sleep circadian rhythm would be off and you’d be waking up at all hours of the day. How would you reset it? By saying, “I’m going to get up by X and go to bed by Y”. 

When you’ve been dieting for years or decades, your eating rhythm can get all over the place too. So sometimes you have to use your head and intentionally create a new eating rhythm for yourself, and that’s ok. I always recommend never go more than 5 hours without eating. 

As you get some consistency into place those hunger cues will revive and eating when you’re hungry will be a very pleasant and natural experience.

Now, let’s flip the coin and address the opposite question:

What if I'm not hungry, but the bag of chips or the brownies on the counter are hypnotizing me to eat them?

Eating when you’re not hungry isn’t always a bad thing, nor does that mean you are “mindless”. It’s normal to at times still eat when you’re not hungry. Remember, intuitive eating is NOT a hard core diet! 

However,  it’s something to be mindful of. If you’re not hungry when you eat, still stay tuned in when you eat and eat it mindfully versus engaging with the deep rebel within you that makes you check out. 

If you find yourself often eating when you’re not hungry, it could be a sign of emotional eating, using food as a way to mask your emotions. Don’t get me wrong, occasional or sporadic emotional eating  isn’t anything I would get too worried about. We all do it, we have our toolbox of coping mechanisms, and food every once in a while can be one of the tools. But we don’t want it to be the only tool in your kit. Also make sure you aren’t depriving yourself, deprivation is a top emotional eating trigger. 

A few more knowledge bombs…

We want pleasant hunger, NOT ravenous hunger...

why am I not hungry

If you go too long without giving your body the energy it needs, you’re setting yourself up for an intense hunger explosion later on. It’s like poking a sleeping bear with a stick (not the nice panda bear kind either). This is NOT the level of hunger you should be waiting for to eat. 

Our body and mind feel agitated when you aren’t eating enough or not eating enough nutrients. That agitation gets your attention that you need to eat. If we didn’t didn’t have the ability to feel “hangry” then we’d all be at high risk for being malnourished and starved. 

But by the time we get ravenous, our body is too nutritionally stressed and biology takes over and forces you to eat NOW, and FAST. Mindful eating in this times is pretty tough. 

Reconnecting with your hunger cues and building trust with your body is a big key to breaking free from that vicious restrict-and-binge cycle. You know the one—it makes you feel like a food-crazed maniac, completely out of control, desperately seeking any source of food in sight. It’s your body’s way of saying, “OMG, I NEED ENERGY! GIVE IT TO ME NOW!” And if you don’t listen, it’s like, “Uh-oh, she’s ignoring me again! Better stock up just in case she starves me again!” So, let’s avoid that chaotic rollercoaster, shall we?

One More Word Of Advice...

Embarking on this Intuitive Eating journey isn’t going to be a bullseye from the get-go. It’s like shooting an arrow for the first time—you’re probably gonna miss the target by a mile. But guess what? That’s okay! It’s unrealistic to expect perfection right off the bat. 

Learning takes time, practice, and a whole lot of trial and error. So, if your first shot veers way off to the left, don’t sweat it. Take that experience, learn from it, and give it another shot. You’ve got this!

Remember to be patient with yourself. Rebuilding that connection with your body takes time, but trust me, it’s worth every step of the way. Keep nourishing yourself, listen to those hunger cues (even if they’re playing hide-and-seek), and above all, be kind to yourself. You’re on the path to a healthier relationship with food and your body, and that’s something to celebrate. 

We are here to support you all the way too. It’s always easier and fast to get where you want to go by working together versus alone. If you’re ready to begin removing your food rules and feel back in control with your eating (without getting all diet-y), then check out our Diet Freedom Membership to get our structured framework to follow, monthly coaching and workshops, and a community FULL of amazing people who understand what you’re going through. 

It’s the perfect starting point to finally break up with diet culture and fall back in love with your life!

Cheers to food freedom!

xoxo

Shelby

Author Shelby McDaniel

Hi! I’m Shelby and I’m a food lovin’ nutritionist but…I’m not a regular nutritionist. I’m an intuitive eating specialist, eating psychology practitioner, and Certified Mind Body Nutrition Coach, here to free you from diet culture once and for all! Because you deserve peace with food, eating, and your body. (Yes, I'm talking to YOU!)

Eating Disorder vs Disordered Eating

In this day and age, when food fads and diets come and go quickly and people so regularly, casually discuss the manner in which they “eat their feelings” as a means of coping, it can be hard to discern when one’s eating practices morph from disordered eating into an eating disorder. The terms “eating disorder” and “disordered eating” are often used interchangeably, but they are not the same thing. While both involve unhealthy relationships with food, there are distinct differences between the two. In this article, we will explore the differences between eating disorders and disordered eating and their impact on both your mental and physical health.

Eating Disorders

Eating disorders are serious mental illnesses that affect a person’s relationship with food and overall quality of life and health. They are often characterized by extreme behaviors, thoughts, and emotions related to food and body image. Eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, and other specified feeding or eating disorders (OSFED). Let’s review a little of each. 

Anorexia Nervosa

Anorexia nervosa is an eating disorder characterized by a persistent restriction of food intake leading to significantly low body weight, a fear of gaining weight, and a distorted body image. Individuals with anorexia nervosa often have an intense preoccupation and/or fear with food, calories, and weight, and may engage in additional extreme behaviors such as self-induced vomiting, laxative abuse, or excessive exercise.

eating disorder

Bulimia Nervosa

Bulimia nervosa is an eating disorder characterized by recurrent episodes of binge eating followed by compensatory behaviors such as self-induced vomiting, laxative abuse, or excessive exercise. Individuals with bulimia nervosa may be of normal weight or overweight, and often have a extreme preoccupation with food, calories, and weight.

Binge Eating Disorder

Binge eating disorder is an eating disorder characterized by recurrent episodes of binge eating without compensatory behaviors (self-induced vomiting, laxative abuse, or excessive exercise). Individuals with binge eating disorder may be of normal weight or overweight, and often have feelings of guilt, shame, and embarrassment about their eating behaviors. Individuals with BED eat in a discrete period of time (e.g., within any 2-hour period), an amount of food that is definitely larger than most people would eat in a similar period of time under similar circumstances. With BED, binge episodes occur at least once per week for 3 months. So if you feel you experience a binge once a month, you do not meet the criteria for BED diagnosis. 

Other Specified Feeding or Eating Disorders (OSFED)

Other specified feeding or eating disorders (OSFED) are eating disorders that do not meet the criteria for anorexia nervosa, bulimia nervosa, or binge eating disorder. Examples of OSFED include atypical anorexia nervosa, purging disorder, and night eating syndrome.

Disordered Eating (Our Expertise)...

If you don’t fall into any of the eating disorders above, more than likely you’re experiencing “disordered eating“. Disordered eating is NOT an eating disorder, rather a term used to describe unhealthy eating behaviors and attitudes towards food that deviate from what is considered normal or balanced. 

Imagine going to a restaurant with a friend and ordering a salad. They look at your plate and say, “Are you really going to eat all of that? You should try the new diet everyone’s talking about.” Comments like these, along with societal pressures, can contribute to disordered eating patterns. 

Dieting, “clean eating” and compulsive exercise due to our cultural obsession to achieve “thinness” can also create disordered eating behaviors which for some can lead to full-blown eating disorders.

People that struggle with disordered eating may continually follow strict diets, may develop an obsession with calorie counting, or worry about the nutritional content of everything they eat or what they weigh. This can lead to feelings of guilt and anxiety when deviating from self-imposed food rules. 

Others may find themselves occasionally binge eating, consuming large quantities of food within a short period, often accompanied by feelings of shame for losing such control. 

Disordered eating is not solely about the physical act of eating; it encompasses a complex psychological and emotional relationship with food. Negative body image plays a significant role, as individuals may feel dissatisfied with their appearance and believe that achieving a certain body shape or weight will bring happiness and acceptance. Many engage in disordered eating as a misguided attempt to gain control over their bodies or cope with emotional stressors.

It’s crucial to understand that disordered eating can have health consequences too and lead to higher risk of developing a clinical eating disorder. 

Overall, the level of functionality is a distinguishing factor between and an eating disorder and disordered eating. When someone’s eating patterns take them away from normal functioning, this can be a strong indication of an eating disorder. This can include a woman who will not go out with friends because of the fears around their judgment while she eats. Or perhaps an individual does not attend work or school on more than one occasion due to behaviors like a compulsion to exercise because they ate too much that day. While these examples may sound extreme, those struggling often cite impairments of their social functioning as well as other obligations, due to their eating disorders. 

Disordered eating still takes a toll on one’s mental well-being, causing increased anxiety, depression, and occasional social isolation, which can lead to other physical health issues and unwanted weight gain. (Check out our “What is Disordered Eating Anyway?” blog article here).

Conclusion

While eating disorders and disordered eating are not the same thing, both can have significant negative impacts on mental and physical health. If you or someone you know is struggling with a clinical eating disorder, it is important to seek help from a qualified healthcare professional. Visit www.nationaleatingdisorders.com for more information.

Most of our followers struggle with disordered eating, as we do not treat eating disorders. We thrive to help others cultivate a healthy relationship with food and body which is non-negotiable to resolve any aspect of your disordered eating. By joining any of our coaching memberships, we can help you speed up the timeline to achieving a healthy relationship with food and 10X your results. If you’re ready to start your path to diet freedom, a great starting place we recommend is our Diet Freedom Membership. Know that feeling good around food and your body is 10000% possible and you can experience this faster than you think! You got this!

Quirky Superfoods, Goat Yoga, and Body Language For Weight Loss

Welcome to the 4 Minute Friday series where I provide you short yet helpful tips to help you improve your emotional and physical health!

This time of year is a reminder and wake-up call for many that summer is right around the corner. Summer can be a refreshing time to try new foods, exercises, and really have many opportunities to feel good in our body. That being said…

Here Is Your 4 Minute Friday...

1. Quirky Super Foods

There are many superfoods around the world that offer superb and unique health benefits, but some aren’t as widely recognized as others. Here are two quirky superfoods you may want to consider exploring! 

  1. Spirulina: Dubbed as a “pond scum” with extraordinary health benefits, spirulina is a blue-green algae that has gained recognition as a superfood. Despite its unappealing appearance, spirulina is packed with nutrients, including protein, iron, and vitamins. It is also rich in antioxidants and has been linked to potential anti-inflammatory and immune-boosting properties. You can find spirulina in powdered form, making it a versatile addition to smoothies, energy bars, or even savory dishes like pesto.
  2. Nutritional Yeast: Don’t let the name fool you—nutritional yeast is not your typical baking yeast. This deactivated yeast has a cheesy, nutty flavor and is often used as a seasoning or vegan cheese substitute. It is an excellent source of B vitamins, including vitamin B12, which is often lacking in plant-based diets. Nutritional yeast is also a complete protein and contains essential minerals like zinc and selenium. Sprinkle it on popcorn, salads, or pasta for a savory, nutrient-packed twist!

2. The Latest Exercise Trend...Goat Yoga?

Yes, I can’t believe it’s true but it’s true! Combining two unlikely activities, goat yoga has gained popularity as a unique and adorable workout experience. Originating in Oregon, USA, this trend involves practicing yoga while surrounded by playful and friendly goats. Participants engage in traditional yoga poses while the goats roam freely, providing unexpected interactions and laughter. Advocates claim that goat yoga promotes relaxation, stress relief, and connection with nature, all while enjoying the company of these adorable animals.

If you’ve tried goat yoga, you’ll have to leave some comments about your experience. My father has a goat farm and if you’ve never been around goats, well, let’s just say that have an extraordinary #2 capability that seems to never shut off! (TMI I Know!) Unfortunately it’s all I think about when I hear about goat yoga as a trend! For giggles, here is my step mom doing a yoga pose with one of her baby goats in support of the goat yoga trend that’s gaining momentum, plus some cute baby goat pictures for smiles…

goat yoga

3. Body Language and Weight Loss

Body language can play a surprising role in weight loss. Maintaining good posture not only contributes to a confident and positive appearance but can also impact our mindset and behavior. Studies have shown that sitting or standing tall with proper alignment can boost self-esteem and make us feel more empowered. When we feel confident, we are more likely to make healthier choices and engage in positive behaviors that support weight loss, such as mindful eating and regular exercise.

But the benefits don’t stop there. In a study by Professor Cuddy, individuals that stood in what’s called a “high power pose” (think Superman) for two minutes reduced their cortisol by 25% AND showed changes in their hormones with a 20% increase in confidence! So, remember to stand tall, shoulders back, and head held high to harness the power of posture on your weight loss journey.

 

Client Of The Week:

“I often get frustrated by my lack of progress (in all areas of my life) due to circumstances that are out of my control but you’ve taught me to focus on what little I can control & to give myself grace in these moments of setbacks to my condition. I can’t imagine how much worse my situation would be had we not connected when we did & am clearly starting to see the progress I’ve made as a result of working together”

Emily has a lifelong history of yo-yo dieting and debilitating chronic pain and narcolepsy which makes intuitive eating and consistency very difficult. She’s lost over 70lbs more than once, only to gain it all back. Recently she experienced another hard stretch of unexpected immobility, but this painful stretch turned out to be the biggest gift for her personal growth. By having these unfortunate events happen under my watch, Emily and I were able to take her all-or-nothing and high levels of self-criticism habits that would continually sabotage her success when things outside of her control would take place with her health, and replace those with a supportive mindset framework. This was one of the biggest pieces missing for Emily to secure healthy eating habits and weight management, a means to manage her mind when “life” happens and where conditions outside of her control take place.  Are you looking for personal coaching like Emily? Click here to schedule a strategy session with me to learn more. 

One Quote To End Your Week Strong...

Owning our story and loving ourselves through that process is the bravest thing that we'll ever do.

The next time you feel shame about what you’re struggling with and working hard to find solutions, see it as the bravest thing you’ll ever do. Wear that badge proudly. Most people run away in the face of challenges.

I hope you found this week’s 4 Minute Friday inspiring and fun! Please share with those who you feel could benefit and help me reach our goals of having a massive positive impact in the world of healthy eating and emotional health.