LOVING FOOD AND LOVING YOUR BODY
Do you ever find yourself having unhealthy thoughts or feelings about food and your body image? Do you feel like you are constantly making decisions that aren’t in your best interests when it comes to food and exercise? If so, then this is the perfect podcast episode for you! In this episode, we cover how to cultivate a healthy mindset around food and body image. We discuss different ways of approaching these issues from a mental health standpoint, offering valuable tips on how to free yourself from any negative self-talk and irrational beliefs. Tune in as we explore various strategies on how to step out of auto-pilot mode, stay mindful while eating, honor your body’s needs and limits, eat with intention and gratitude – ultimately leading towards lasting positive change for healthier relationships with both food & our bodies. Get the full show notes at www.trishblackwell.com/534
In this episode of The Confidence Podcast, we’re talking about:
- How my thoughts about my body have helped me love myself more at almost-40 than ever in my entire life and what body freedom and food freedom feels like now
- Power phrases for a positive relationship with food
- Power phrases for a positive relationship with your body
REVIEW OF THE WEEK:
Types of Disordered Eating Patterns
Relationship with Food & Body
What did you inherit?
What did you copy / pick up from culture?
What did you unknowingly absorb?
What would you like to disinherit?
What would you like to copy on purpose?
What would you like to intentionally create?
Watch Your Language – Your Body Is Listening
I’ll always be like this…
This is just how we are…
My genes are ….
How to Love Food
Investigate and explore your relationship with it
Practice the act of fully enjoying it
Seek pleasure but never to the point of a net negative effect
Get curious about your satiety levels
Prioritize sleep – these regulate leptin and ghrelin hormones
Experiment with what foods feel good and energize you – 1 hour post eating
Power Phrases for Positive Food Relationship
I honor my body in what it needs and craves in the right balance.
I love to fuel my body with pleasurable food and food that feels good.
I always eat in a way that honors my body as a temple.
I find pleasure in the discipline of being mindful of how I fuel and care for myself.
I am a person who gets to have fun with food and stays healthy as I do.
I know when to stop and I love to stop eating before I am too full.
I have an open relationship with food and nothing is off-limits unless by personal choice.
How to Love Your Body
Spend time with yourself naked
Learn to appreciate the body as a whole, and all body types
Take the 30-day gratitude challenge
Practice complimenting yourself
Talk to your body and body parts
Give praise for what your body can do
Power Phrases for a Positive Relationship with Your Body:
My body is God’s masterpiece.
I radiate beauty when I relax into my body.
I love how strong my body is.
I honor my body with good choices and love.
My body is worthy of being touched and cared for.
I am compassionate and warm to my body.
My body is a vessel for my awesomeness.
My body is my forever home and I am grateful for it.
I appreciate my body for it gives me life.
I bless my body with nutritious food and consistent movement.
I have abundant energy, vitality and well-being.
My immune system is healthy and strong.
My body feels good and I radiate good feelings.
I enjoy working out to keep my body fit, flexible and healthy.
I honor my body with ample sleep and the rest it deserves.
I only welcome and allow positive thoughts about my body.
I speak loving words to my body.
We just did an in-depth workshop on Body Image Self Love in the College of Confidence, and you can get instant access to it right now when you join us, 100% risk-free. You’ll also get instant access to our Better Body Image Workshop too. All for just the one price of $97.
Get started at www.collegeofconfidence.com
OTHER EPISODES YOU MIGHT LIKE:
#469: Confidence Strategies for Your Body Image
#308: Body Image in a Way You’ve Never Thought About
#288: An Unexpectedly Simple Solution to Body Confidence
#274: A Guaranteed Hack for Body Confidence
Straighten Your Crown: https://amzn.to/3DQixbS
The Skinny, Sexy Mind: https://amzn.to/3x70JW0
LISTENER OF THE EPISODE:
You're listening to the confidence podcast, your favorite coaching podcast oozing with motivation, inspiration, and confidence to help you boldly take action on your dreams. I'm your host, Trish Blackwell, internationally recognized Confidence Coach, Best Selling Author and founder of the College of Confidence, the most encouraging place on the internet. I teach go getters in life, how to take your thoughts captive, how to step out of the shadows of self doubt, and how to courageously step into their purpose. With competence. It's time to pump our competence muscles and train our thoughts, y'all. Let's get started. Hey, guys, you're listening to the confidence podcast. This is episode 534. Happy Valentine's Day. If you listen, live, this is Valentine's Day. And whether you have a Valentine or not you are loved. Please know that you are so immensely loved. And I know there are seasons of life and certain days it doesn't feel like that I want you to know this. The God of the universe, the king who created everything created you and he calls you his masterpiece. You're amazing, you are loved, you are more than loved. You are delighted. And if you haven't read my newest book, straighten your crown, you'll hear all about what I believe love feels like and that the love of God is beyond just feeling loved. It's what it feels like to be delighted as a child of God. So if you want some pep in your step do head to Amazon or my website to hit to find that book straight in your crown. But I'll link it in the show notes for you. But let's talk about let's talk about a different way to love I want you to love food. I want you to love food. I want you to love your body. I want you to know it's not an either or it's a both and and do you ever find yourself having unhealthy thoughts or feelings about food and body image? If Do you feel like you're constantly making decisions that aren't in your best interest when it comes to food and exercise? And if so, this is the perfect podcast episode for you. In this episode, I'm going to talk about how to help have a healthy mindset around food and body image. No matter what your background has been. As you know, my story is dicey. With this I had over a 15 year long struggle with an eating disorder with body image all hidden at elite division one full scholarship, athletic level of of my sport and hid it from the world because well that's what perfection is to right type A we need to pretend that there are no problems and my friends. On the outside I had a great life on the inside. I was emotionally distraught, anxious beyond anything and felt imprisoned and fearful. In almost every element of my life, I can remember actually looking at other people and other athletes, and sometimes men are just naturally more thin women and I thought you're not thinking about what you're gonna eat today. I remember being mesmerized by thinking, Well, you probably had breakfast, and you're gonna have a snack and you're gonna have lunch and you won't have any anxiety about any of it or even think about it. And it was such a far FX fetched concept to me that someone could walk through the world with freedom. Because I learned how to diet when I was 10. I got obsessed with it secretly when I was in my in middle school years, and I blamed a lot of my lack of, of athletic achievements on the fact that I wasn't quote unquote skinny enough. And so I found myself in a cycle of never being good enough, always being disappointed myself always white knuckling and doing doing more. Now if you look at the science behind why I might not have reached my athletic potential well, there's one the mindset stuff that I struggled with. I didn't know how not to compare myself, I didn't know at the time how to stop overthinking, I didn't know that putting pressure on myself was not helping me perform with ease and confidence. So that's also why I'm passionate about what I coach about now. But I also didn't know that under eating and over exercising wasn't helping me be a stronger athlete that I was, I was under fueling myself so extensively that hurt my performance. But I couldn't see through the fog. I couldn't see through my disappointment in myself. And so I want to talk about this and some different ways so you can get out of autopilot. But also believe that eating with intuition, eating with gratitude, loving your body, the body, the one body that God gave you. I know you might want a different body. I know you might be arguing against the body type you got because you got one. This is what you were given what are you going to do with what you were given? So I spent a lot of years of my life thinking I'll just try to change what I was given. Or I'll be okay with some of it but criticize the other By talking poorly to yourself is not an effective strategy to feel good in the skin you're in. Learning to love and take care of your body doesn't have to be hard work though. So despite this barrage of conflicting messages that are bombarded at us from all directions, it doesn't have to feel overwhelming and intimidating. And so I'm hoping that this today's episode feels like a love letter to you from yourself, to your body from yourself to your relationship with food, we're going to explore how to have positive feelings about both of these relationships in your life without dieting, or deprivation, or discouraging disparaging thoughts about yourself. So this is a Valentine Day episode. Maybe you're listening in September, it's okay. It could still be valentine's day in September. This is a Valentine's Day letter from your body to you about your relationship from food to you about your relationship. And so I'm excited to dive in very specifically, we're going to talk I'm going to share with you some of how my thoughts about my body have helped me love myself at almost 40 years old more than I've ever in my entire life. And what body freedom and food freedom feels like now I'm gonna share some of my favorite power phrases that I use and I have used to help develop a positive relationship with food and then also power phrases for positive relationship with your body. I want you to know I thought this was foreign to me I want to remind you I'm the girl who washed her hands sideways. If you've heard that story, my my I was so attached to my image in the mirror I was so attached to the scale I was so attached to measuring my worth beat the by the outside mirror acceptance, my my worthiness, that if I wasn't feeling like it was going to measure up that day, I was afraid to look in the mirror. And so when I would wash my hands in the bathroom, I would turn sideways so I wouldn't have to look. If you've ever avoided your image. If you've ever avoided being taking tape at taking a picture. If you've ever beat yourself up after something you ate. If you've ever thought over thought and thought is there is it even possible to have a life where you're some of your thoughts, thoughts aren't distracted by this aren't barrage by this aren't foggy. And of course, it is because if I can find freedom here, if God can heal me from these chains, and set me free, he can for you to and your freedom is ahead of you. I want you to believe in a restoration for your relationship with food, I want you to believe in the possibility that you can love your body more at 40 than you did ever at 20 or at 60 More than you ever did at 30 I just want you to believe that just what has always been with you and food and you and your body doesn't mean it's what will always be we get to decide that things are different. We get to decide that we're gonna use the power of our mind, not the influence of culture, and pressure and mismanaged thoughts and emotions and judgments and comparisons to define us. So I'm excited for today's episode before we dive in man that was a big intro. I want to highlight our listener as well review of the week is from unique havoc and she wrote this thank you Trish is amazing with her words, and it's helped me so much on this healing journey. She's full of wisdom and love so grateful to have found these podcasts. I'm so grateful for you having written a review guys. My sincere deep heartfelt thanks to each and every one of you who writes a review every week, to each and every one of you who shares us on social and tagged me in the story. And each and every one of you that that presses that forward button. Because you might be listening and going Gosh, I wish my mom heard this. Gosh, I knew my bestie to hear this. Thank you send it to them. I am this I am convinced we are an uprising of women
who are made for more and who have been bogged down and distracted by self doubt by busyness by overthinking by perfectionism. And you're stripping yourself from those weights and you are running the race that God has set out for you. And this is a way you are surprising yourself to go lead other people to go do the difference in the world make the difference in the world that God created you to make the purpose to show up fully for your purpose. And when you show up fully alive, you make others around you fully alive. And it all starts here. It all starts with your thoughts and knowing what's possible for you. And so every time you share you have no idea the spark of the forest fire in a positive way right that you are setting in someone else's life and for someone else's purpose in God given destiny. So I thank you in advance for what you share. So if you don't know who I am I I am someone who who helps women who put too much pressure on themselves learn how to stop self sabotaging, stop overthinking and stop comparing so you can start thriving my clients learn how to lose confidence and create unwavering belief in their wildest dreams all while having more fun all while living with more joy and peace and love so that you will show up to create the impact God created you can make. So I want to tell you why we're talking about loving your body and loving food the both at the same time this week. Well, we had a listener request, they wrote me and they said, Would you update this, I noticed that you're, you have other episodes on body image. And by the way, I'll link those episodes at the end of the show, they'll be in the show notes, but that you haven't done one recently. So this is what I'm curious to hear more insights and further explore how to nurture that side of myself coming to terms to be to be healthier, rather than obsessed with an eating disorder that I've dedicated to health and fitness. More than anything, how do you think about your body? How do you think about food? How do you think about your future self? And how do you navigate this now? So here were her questions. Trish, what are your advice for eating with grandkids whose diets age change with age tricks from the pandemic? How do I meal prep? How do I stick to a non diet diet while traveling? How do I overcome fatigue of choosing food? What do I eat when I'm exhausted and want comfort? So let me quickly answer those. One, and we're gonna cover so much more, but you asked some direct questions, I'm gonna give you some direct answers, this will help a lot of people. I have a five and seven year old, well, almost eight year old. She'll be eight next week, guys. For those of you who've been listening, since the beginning, LEA is going to be eight, what? Oh, my gosh, well, my kids diets, we want it we are my husband, I made a decision to the best of our ability we serve what we are eating. Now there are certainly times when I make something special. And I already know that kids will not eat it, I will make them fish sticks or something on the side. But we'll always share the same vegetable, we'll share the same main other parts of our plate, and maybe the one or two items change. And so as the kids grow with age, we are of the parenting mindset of I'm gonna give you some of your choices, sometimes you're gonna have a choice. And sometimes you're going to learn to eat the brussel sprouts, because that's what's offered. And you don't have to eat them all. You just always have to taste I want to expand their palate. I know in a culture that I know the culture and the food that's accessible to my kids is all pretty much outside of the home a lot of it's not good. And so I want to teach them balance and a full palette of food. Here in the home. Now what I am doing differently, is we have dessert available all the time, I grew up with such with such a lack of access to dessert, that it was easy. I've I didn't know how to manage it when I was off on my own, which is why I often binged on sugary things. And I, I remember meeting my husband and his family and they had dessert all the time and half the time they left half of it on their plate. And that was like foreign to me. But I noticed the way my husband was raised was just sugars there. And sometimes you have and sometimes you don't, sometimes you have a bite, sometimes you leave it and what so what we like to do for our kids to teach them how to have a healthy relationship with sugar is when they do eat their vegetables. And they have and we decide guests tonight to dessert night. Some sometimes dessert is food and sometimes dessert is playing a family board game. And sometimes desert is putting on they really love this mark ruler, YouTube channel. He's this like crazy, you know, very engaging teacher scientist who's fascinating. So sometimes they get extra screentime. And then sometimes they choose ice cream. But we choose we teach them that sometimes your desert doesn't always mean something sweet. So that's what how we're navigating that my trips tricks from the pandemic about food are to order my food, I will never go back to walking through grocery store one because it's a waste of time to because I spend more money when I walk through random aisles. And three, I love having my food delivered to my door. So that has been a massively game changing thing. I know that if you've not tried that, you might be thinking, well, what if I get a bad avocado? You might not know this, but most grocery stores, if you get bad produce you typically from a click of a button. You say hey, this was bad and they just credit you. So I know target does that. I know Walmart does that. Anytime you get fruit that's not up to standard. I just report that within my app. They don't make any drive back to the store. They don't make they just say oh, we're so sorry. Here's your refund. It's great. It's life changing. For me meal prepping, I teach meal prepping some of the the tenants of meal prepping within the college competence. We really believe in using our weekends to set ourselves up for success. I teach to plan out your dinners and I like to prep all of my lunches so that it's quick and easy grab and go. That way when I'm on a 15 minute break between clients or between something in the College of competence. I don't worry about when I'm going to have I wash the refrigerator. It's already lovingly packaged. For me I like these specific wraps with feta cheese and some some some spicy hummus. I don't have to spend five minutes preparing it because I prepared three days worth on Sunday. And so meal prepping ahead of time and, and the key to this is deciding ahead of time what you want to eat, and using your prefrontal cortex. So whatever your fitness goals are lining out what will be a healthy nutrition plan for me this week, I'm going to map it out, I'm gonna make my decisions ahead of time. So I already know on a Sunday what we're going to have on dinner for Tuesday and Wednesday, and typically what I'm going to have on on for lunches as well. And I have a couple options of snacks. Now, how do you not get tired of that? Well, I don't get tired, because I like the results I get from that. I don't have the decision fatigue of choosing the right foods. I typically have two or three options for breakfast, two or three different options for lunch, two or three different options for snacks. And I rotate our dinner so I keep it very simple. And I'll tell you so your to your question, how do you overcome fatigue of choosing food, I just don't choose a lot of food, I have certain things that I know I love and I honor that. And when I get a little burnt out on it, I change it up. It's almost like a change up the menu, I have a rotating menu on a, I don't know, bi weekly basis that changes. But other than that, it's pretty set and steady. And that way I know that I'm it's I'm getting balanced. I'm not having to overthink it. And it's just easy. Another huge thing that I do that saves me time and helps me honor my bodies. I make up massive salad every week. I love kale, so it is an entirely kale salad. Now the benefit of that is that it doesn't get picky. Kale really holds up. And so I have like probably 12 portions of the salad mix with some walnuts and some bacon bits and you know, chopped up carrots and it's all there. And so I when I feel like a salad, I just grab a handful put in my bowl, and it's ready. So there's a lot of really good ways to make eating healthy, easy and honoring your body easy. Because if I didn't have that I would open a bag of pretzels and start snacking and 400 calories later you're like I don't even remember eating this. So for me, I guess to answer your question before I started my the healing journey of of getting freedom from dieting and overthinking I had to really just reestablish my relationship with food, I had to make a decision that I can be somebody who has a healthy relationship with food. I could be somebody who didn't think about food all the time. I was really embarrassed to admit that I thought about food all the time. But I was even thinking about what I wish I could eat what I had eaten feeling guilty about it, or tracking ahead, planning ahead what I could eat or what I was going to eat at the restaurant or at a party and how do I not overeat in front of other people and all of that. And now I just show up and I ate and then I stop and then I move on to the next thing. And to the two key pivotal concepts that gave me a lot of freedom here was that I decided that it was okay for me to love food. I used to lie to myself, I don't really like food. I don't like pizza, y'all. I love pizza. Now I just eat it in balance. And I if it's pizza, that's yucky, I don't eat Domino's. I like some oven. I like MOD Pizza was oh my gosh, you should see what I make on it. It's delicious. But because I love it so much. And I have given myself permission to love it. I actually eat what's within feels good for me, I stopped before and full not confirm willpower discipline, but from loving myself. I love myself enough to enjoy the food I eat, but also to enjoy what what I'm going to feel like five minutes after I eat you see, I used to always eat to discomfort or to guilt.
And that was I didn't like how I felt after. So I do a lot of I've had to play around with how do I find the right amount. And the other key thought was I love that I have a body that I can trust. And if you slow down enough if you don't eat with distraction, if you learn to give yourself permission to actually enjoy the pleasure food, the full spectrum of pleasure food, you can find freedom there. And you will notice that we didn't second I start I now know what my I'm not actually that hungry anymore. And what does it feel like to be a person who leaves food on their plate? Not because you're trying to be quote unquote good but because you really, you realize that you're satisfied. You know, my relationship with food really started to change when I lived in France for a year. And if you haven't yet read my first book, The skinny sexy mind. I will link that in the show notes as well. That is about my journey to live move out that point before I moved to France. I was afraid of food. And I went to it was moving to a country that celebrated food and I tell you it changed my life. And so once I healed my I think before I was trying to fix food. Before I started changing my thoughts about food and about my body I was emotionally depleted. I was exhausted all the time. I would binge eat and then I wouldn't eat for a couple days and then I didn't have the body I wanted or the emotional state on the inside that I knew I was made for but once I healed my relationship with food and my body through my thoughts, guys, not through my actions, everything You changed. And so I just want to offer to you, there are a couple of things it i You might not have considered that you possibly have a disordered relationship with food. I'm not saying you have disordered eating. But there are a lot of different types of disordered relationship with food. And that just means disordered means anything out of order. Anything out of something that is beautiful and life giving, I want you to consider your relationship with food is a relationship, which means by the way, relationships changed. So if you've never had a good relationship with food, you can still have one, this is a whole new relationship. But other types of types of disordered eating patterns, I think, include emotional eating, mindless eating, rushed eating, distracted, eating, disconnected eating, that's just sort of eating without caring, and fearful eating. Now I work with a lot of my my members on this, if this is an area you want to get some help on, we do a lot of coaching on relationship with food in the College of confidence. And by the way, when you are a member of the college confidence in some of this more intimate, vulnerable topics, we have ways for you to get coached. And honestly, it's important that I make sure that you know that. The other thing it's as you explore your relationship with food, and where I just today want you to take away and go. Is there anything disordered in my relationship with food? And if so, what is it? Is it emotional eating mindless eating, Rush eating, overthinking about eating, distracted, eating, guilty, eating, disconnected eating, fearful eating, and if it is, let me just let me just identify it. Because what you don't bring awareness to you can't bring healing to. And then you just feel like food runs you. And then I mean, I just remember being afraid of food. I was afraid to be in my kitchen sometimes because I didn't know how I would behave. I thought food was the problem. Problem was mean problem, my thoughts about food. And the problem were thoughts about food and about my body. I didn't trust my body because I didn't trust my actions. When I learned how to trust and love my body, through the trial and error of, hey, I'm just going to trust that my body is going to know when to stop. And there trust that it's okay to feel hungry sometimes and not panic, right. I had to learn to have a healthy relationship with my body. And I can tell you at the core of any healthy relationship is kind words. You see, my relationship with my body did not change until I started learning how to have kind words. And I want to tell you this guys, and yeah, it might you might look at you might look me up and go Well, it's easy for you to have a good relationship with your body. I want to remind you that I have been fit and athletic my whole life. And yet I spent half of my life hating my body. I was Division one. swimmer, swimmers were like no clothes. And I couldn't stand in front of a mirror. I would wear bikini but I'd have massive overwhelm. I wouldn't eat all day because I was afraid to be in a kini and be bloated. There was so much that went into, oh gosh, I gotta wear a bikini tomorrow cake actually stop eating now. And now I'm 39 years old. And this sounds ridiculous. But those of you who know who've been in this experience, I can now eat and put bikini on. And I feel amazing. And I gotta tell you, and I work out a fourth of what I did not work out every day. But I worked out a fourth of what I did as a collegiate athlete, and I liked my body four times more, let's call it 40 times more. I'm leaner and more fit. And in this now I honestly believe once because I'm cleaned up my relationship with food. But also because of clean up my relationship with my body. I don't hurt my body the same way I used to. I don't overdo it. I don't restrict I don't I don't go into that yo yo cycle. I don't I don't I don't cover it in fear. I dress it in love a dress in kindness. I had such body image issues before I wouldn't even if I had eaten dinner and then needed to shower wouldn't shower after dinner because I didn't want to like I couldn't be in the shower with myself now. Not a problem. And I share that. Because I want you to know wherever you see hiccups, like if you notice something like gosh, I Oh, I won't put on a bathing suit. If I've just eaten or maybe Oh yeah, I don't like to shower, or I won't look at myself in there. We don't put shame on ourselves over this, we just notice it. And now you can see where there will be room for you to grow. And we start by believing the growth as possible, believing the healing as possible, believing that change is possible. And then we start saying nice things to ourself versus saying mean things critical things. And with our relationship with our body, it's important to know Hey, what did you inherit? With? Well, actually, let's even consider these questions from both relationship food and with your body. What did you inherit? What did you copy or pick up from culture? And what did you unknowingly absorb? Here's three more questions. I don't want you to go the show notes. The show notes you can find at Trish blackwell.com forward slash 534. These are really really good journaling questions. So the first three again are what did you in Herot when it comes to your relationship with food, and with your body, what did you see before you? Well, how did your mother behave your sister, your, your friends, your your grandparents, like I inherited an eating disorder from my friends and culture. But I have a friend who taught me what to do. She said, let me show you the way to being skinny. And she gave me pills. And she showed me how to throw up. What would you say? What would you what did you inherit? What did you copy or pick up from culture? And what did you unknowingly absorb? Now let's ask three different questions. These are the empowering questions. Those first ones are reflective. Let's go proactive and, and empowering and creative. What would you like to disinherit? Did you know you can you can you can just you can say I disinherit that. If you have an inheritance, but you can say no thank you to just because it was passed down to you doesn't mean you have to absorb it, keep it or own it. You can pass on it. What would you like to copy on purpose? I had that was game changer for me. I started copying people who had freedom. I started watching people who would eat three bytes of dessert and then not binge after that, and just leave half the dessert on the plate. Right? Would you like to copy on purpose? I watched women who would wear bikinis and play with their kids. Now I want to be that woman. What would you like to intentionally create? Now it's really critical that you watch your language your body is always listening. Even if you say things like this, you might think these are innocuous. I'll always be like this. I've always struggled with this. Okay, not helpful, guys. Or this is just how we are, you know, in our family, we're just big boned. We just have this, we just struggle with weight. Why would you speak that over yourself. Don't speak that over yourself. What we speak over ourselves is what we create, you want to create constant struggle, then say that you could also your body also hears you when you say I'll always I'll always have to think about this, I'll always be disappointed myself. I'll always not like my stomach. Okay. Also, when speak that over myself, I used to don't anymore. I'm going to love my body more and more every year, even at 77 is gonna have lots more wrinkles coming guys. And there's certain wrinkles we could do things about, there's certain wrinkles, you can't and I'm embracing it all and making a decision now that those are beautiful, and I will love them. As much as I love not having them right now. Or how about my jeans are a jeans are just like this. I'm just still having good genes what it's time to start speaking good things of yourself. Now, before we go into some power phrases, I want to teach you a couple of things that were helpful for me to learn how to love food again, I was scared of food. I was enslaved to food, both the not eating of it, and the control and the tracking and the obsession of it. The ortho Rexha and of it and then also the emotional eating, binging and feeling sick and then wanting to punish myself and creating self hatred side of it. You name it. I've done it right on the spectrum here God has given me a full plethora of experience. And I think that's on purpose. So that you know, you're not the only one. And when I was going through this, I thought I was so messed up that I was unable to be helped I had so much shame I want to free you from your shame.
There's nothing to be ashamed of here. These are just habits and relationships you haven't taken ownership of you have authority to change them. It's not through willpower. It's not through discipline. It's not through quote unquote, being better. It's through changing how you think. And if you're like, Yes, I'm interested, but now I'm even more overwhelmed. I help my members in the college confidence, change how they think how they think about themselves how they think about food if you want to change how you think your next step is the college confidence period called your confidence.com. Go check it out. But here's how I've learned how to love food. Started with what I'm talking about here investigating and exploring your relationship with it. And then I had to practice the act of fully enjoying food. Like what does that mean? It means and for me, it meant changing my plates having really beautiful plates, so just white simple plates, arranging my funeral away. That was beautiful. Sitting down not not eating on the go and rushing. I used to rush a lot when I ate. But really savoring and learning how to eat or mindfully giving myself permission to say that I love foods that I used to say these quote unquote bad I also had stopped moralizing food stop moralizing food there is no good food there is no bad food. There is that thing you're like, oh, I shouldn't have been as bad to eat No. Everything is good in moderation. But when you minute you start moralizing food oh that was bad to eat or shouldn't have eaten that cake that now you're bad. If you more A lot of food, you absorb it and the shame comes over you. Food is food, food is neutral. You're learning how to not moralize it, how to make it not good. It just how to eat in balance, how to how to honor your body. And for those of you who are coming from a spiritual background, it's I want to feed. If my body is a temple, my body is the temple of Holy Spirit. How do I love on it? How do I fuel it in a way that that is loving? That is generous, that is balanced, that is healthy, that delivers pleasure. It's everything. It's not just strict, super, super clean. It's at 20. To seek pleasure, if you can learn to seek pleasure, but never to the point of a net negative effects that's unhealthy relationship with food. I think it's also really helpful to play a game and gamify food. Get curious about your safety levels. Get curious about what's the right amount of breakfast you need. What's the when do you start getting needing a snack a, hey, if you have a snack at four, will you not eat as quickly at night and over eat and then take a second a second serving of the noodles that you write? Like, what is it? What do you need to change? You're curious. Another thing that's huge is to prioritize your sleep, your sleep changes, everything changes so much. But sleep why? If you sleep, your hormones regulate themselves. It regulates your leptin and your ghrelin hormone hormones, which tells you what to tell you when you're hungry. And when you've had enough, there are huge when it comes to having a healthier relationship with food. Literally, you just sleeping 30 minutes more per night might be all that you need to change about your metabolism and your ability to eat in a balanced, mindful freeing way. And then also experiment with what foods feel good and energize. You think about it about an hour after half hour to an hour after eating. This was game changing for me when I realized there were foods that I was eating that I would feel yucky from. I was physically feel yucky from and it's not always quote unquote bad foods. It's the other day I ate three servings of brussel sprouts for dinner because I couldn't stop eating them and I was cooking them because I was mana. I was making an OnPoint while I realize now yeah, okay, it's fine eat that much. Brussel sprouts technically fine. There's no again no good or bad. But what we were didn't feel good was an hour later when I had a major tummy ache major bloating, major gas. And so you so like brussel sprouts, or, or lactose, or it could be fried food, whatever it is, but it's just going gosh, like I am sleepy or I am exhausted that food is weighing me down. If you feel weighed down or you feel your digestive system struggles with something honor that that is your body doing its job saying, Hey, I'm your teammate. Your body's not working against you when it comes to food and aging and your metabolism. It's your teammate, it's working for you. You just have to believe it. And you have to listen to the to the signals and the signs and the feedback it gives you it's just feedback. Okay, so let's dive into what are some power phrases. I again, I think that how you talk to yourself about food is huge. So here are some power phrases for positive food relationship. And again, these are in the show notes. If you want to go back and reread them go to www.trishblackwell.com/534. I honor my body in what it needs and craves. Always in the right balance I honor my body and what it needs and craves in the right balance. I love to fuel my body with pleasurable food and food that feels good. I always eat in a way that honors my body as a temple. I find pleasure in being excuse me, I find pleasure in the discipline of being mindful of how I feel and care for myself. I am a person who gets to have fun with food and stays healthy as I do. I love that. I know when to stop. And I love to stop eating before I'm too full. I have an open relationship with food and nothing is off limits unless by personal choice. Let's talk about how to love your body. Here's a couple tips. Spend time naked. Spend time naked with yourself. Learn to appreciate the body as a whole and you're all body types. Find the beauty in all the body types find beauty in other people's bodies, some picking them apart, build them up, find what you find just stunning about them. Take her 30 Day gratitude challenge just just find do 30 days of finding something new to be thankful for yours about yourself your body physically every day. Touch yourself and I don't mean in a sexual way. I mean in a in a loving way. When I really was not healthy with my body. I didn't even put lotion on. My self care was in the dumps because I didn't want to even touch myself. I didn't want to put lotion on my stomach because all it would flood me with self hating thoughts, self critical thoughts of why I should lose five pounds You know what I do now though, I lotion myself and say thank you stomach. You did a good job today. I love you. It's crazy. The simple act of touching yourself what it can do. Practice complimenting yourself and talk to your body into your body parts. I just gave you an example of how to do that. If you finish a workout could tell body made a simple statement like that. Good job, buddy. Thanks for carrying me around through that workout. You're strong. personify that body will help you have that leverage to start to have a relationship with it. And give yourself praise. give praise for what your body can do. Thank God for your body. Thank Him for what it can do. Maybe you've had five kids, goodness gracious, praise your body for how miraculous it is. Be proud of what your body can do physically. Here are some power phrases, phrases for positive relationship with your body. My body is God's masterpiece. I radiate beauty when I relax into my body. I love how strong my body is. I honor my body with good choices and love. My body is worthy of being touched and cared for. I am compassionate, and warm to my body. My body is a vessel for my awesomeness. My body is my forever home and I am grateful for it. I appreciate my body for it gives me life. I bless my body with nutritious food and consistent movement. I have abundant energy, vitality and well being my immune system is healthy and strong. My body feels good, and I radiate good feelings. I enjoy working out to keep my body fit, flexible and healthy. I honor my body with ample sleep, and the rest it deserves. I only welcome and allow positive thoughts about my body. I am friends with my body. If you don't believe that yet, you can even say I'm becoming friends with my body. I speak loving words to my body.
Because I hope that was helpful I gotta let you know. We just did an in depth workshop on body image self love and the college confidence and you can get instant access to it right now when you join us 100% RISK FREE and you also get access to another workshop that we've done. That is incredible. Both have separate workbooks, you've got to get your hands on these called are better body image or better body image workshops, you've got the body image, self love workshop and the better body image workshop, all for just one price of $97. And if you're not blown away by these two workshops, I'm happy to refund your money just let me know go to college incompetence.com. If you want to take a sneak peek at one of the workbooks, I've got some of the screenshots of it in our show notes here. So do take a look at those. But it is your next step. It's where I'm going to teach you how to think differently even beyond. Today, we scratched the surface in today's episode, you've got the concepts, concepts are different than an application. I'm going to teach you how to apply these concepts to your life. So I want you to get instant access when you join you'll get right away able to be able to get access to both of those workshops and I'm really really believe they will be massively healing and transformational for you. Before we close listener, the episode is someone who reached out on Instagram and she said this Hey, can't believe how much you've been the light at the end of my tunnel. Thank you. I'm going to be okay through the darkest patch of my life because of you and sister. Thank you. Thank you for saying that. Thank you for taking the time to reach out and say hello. And I want everyone to always remember no matter how you're you're feeling if you're feeling discouraged if you're feeling disappointed. Keep on keeping on it will pass. Don't give up success is the unwillingness to give up on what matters to you keep going friend. Hey, in next week's episode, we're going to talk about how to keep your promises to yourself, your promises to follow through and how to improve your self talk. Make sure you're subscribed you don't want to miss next week's episode. And the meantime I will see you in the College of competence to take this work deeper go out there to go be more who God created you to be. Be you. Be free. If you loved today's episode of The confidence podcast, I invite you to check out the College of Confidence at www.collegeofconfidence.com. The COC is where your next step is. In the COC we cultivate confidence create courage and spark change. It takes everything we do here on the podcast to the next level and our members get crazy life changing results are so confident that you will find that the COC is the most encouraging place on the internet, and that it will so wildly exceed your expectations that it comes with a money back. Guarantee hate joining is completely risk free. You owe it to your future self to take your growth to the next level by coaching with me in the COC. Join me today at culture www.collegeofconfidence.com
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