All Snacks

All Snack Ideas Try any of these ideas for when you need a little somethin' something' between meals! Search for: Chocolate Peanut Butter Graham Crackers Chocolate Peanut Butter Graham Crackers This is the perfect lightly sweet snack. Creamy PB, crunchy graham...

Learning To Listen To Your Body

Lesson 1: Learning To Listen To Your Body This lesson is comprised of 22 lessons (~5 minutes each) that will help you tune into your body's hunger, fullness and satisfaction cues. 1 Undoing The Damage Of Dieting 2 What Even Is A Hunger Cue? 3 How To Find Your Body's...

Mini Lessons

Bite Sized Lessons These ~5 minute lessons will help you gather the information you need to live a life of No Food Rules... even when you're short on time! It's recommended to through these lessons in the order they were created to maximize your progress (and make it...

Food Variety Challenge

Monthly Member Challenge MAY'S TOPIC  ➡️  ADDING MORE FOOD VARIETY! Food Variety Challenge About This Challenge (Everything you need to know!) This month's challenge is a food variety challenge! Having variety in your eating habits is beneficial for a variety of...

Daily Journal

Your Journal Use the daily prompt (which change daily!) or create your own entry based off of a topic in your mind. Today's Journal PromptYour Previous Entries Daily Journal Prompt Bring a smile to your face by writing out your favorite joke and making a plan on how...

Daily Tasks

Daily Task List Aim to complete your task list 3-5 days per week! Your Daily TasksCheckout Your Hot Streak! Daily Tasks Today's Tasks Click here to learn how to use the task list Create 1 food + mood journal entry/snack Did it! Checkout today's journal prompt Did it!...

Task List Draft Success

Your draft has been saved! We'll see ya later today to finish your tasklist! You'll have 24 hours from now to click "submit". After that we'll clear out your entry so ya don't get confused and can start fresh for the day! Click here to return to your...
Join The Private Podcast!

Join The Private Podcast!

On this private podcast exclusive only to members you’ll find the audio replays of everything from the videos inside of the food freedom success path to the monthly group coaching calls, accountability calls, expert workshops and even the...

the importance of baby steps

Return to mini lessons page The Important Of Baby Steps Rather listen to this lesson than read? no problem! In The SociEATy we work much more strategically than "just eating". This is because.. well.. at first we don't know HOW to eat! So we first need to learn....

Testing Daily Prompt

Daily Journal Prompt
Take a look around you right now. Pick out 3 things that you see that you are grateful for.

Testing Daily Task List

Daily Tasks

tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?