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#HURDLEMOMENT: How to Navigate Emotional Eating & Embrace Mindfulness With Food · Hurdle with Emily Abbate

0:00
Speaker 1: When we can kind of connect the why behind our
0:03
Speaker 1: food choices and the emotions around before, during, and after
0:08
Speaker 1: we eat. Over time, as we kind of overcome some
0:12
Speaker 1: hurdles and start to be more connected with those decisions,
0:16
Speaker 1: that they just get more empowered.
0:32
Speaker 2: Hey everyone, Emily A body here coming to you from
0:35
Speaker 2: the Age Studio. You are listening to Hurdle, a wellness
0:39
Speaker 2: focused podcast. Reconnect with everyone from your favorite athletes to
0:43
Speaker 2: top experts and industry CEOs about their highest ties, toughest moments,
0:47
Speaker 2: and everything in between.
0:49
Speaker 3: We all go through hurdles in life.
0:51
Speaker 2: And my goal through these discussions is to empower you
0:54
Speaker 2: to better navigate yours and move with intention so that
0:58
Speaker 2: you can stride towards your own big and of course.
1:02
Speaker 3: Have some fun along the way.
1:05
Speaker 2: Today I am chatting with registered dietitian Stevie Lynn Smith
1:09
Speaker 2: about the why behind what we eat, and by that
1:13
Speaker 2: I mean emotional eating. Why do we do it, how
1:16
Speaker 2: can we be more cognizant of it? When can it
1:19
Speaker 2: be a good thing? And yes that's possible, and other
1:23
Speaker 2: ways to add some mindfulness into what we put in.
1:26
Speaker 3: Our bodies on the regular.
1:29
Speaker 2: As I mentioned in today's episode, Stevie and I were
1:32
Speaker 2: first connected through my sponsor at Inside Tracker, and she
1:37
Speaker 2: made a special guest appearance on the episode that I
1:40
Speaker 2: recorded live with Schelaine Flanagan around the time of last
1:44
Speaker 2: year's New York City Marathon. I'm so excited to have
1:47
Speaker 2: her back on the show and really loved the tips
1:51
Speaker 2: that she offers up in today's episode. Make sure you
1:55
Speaker 2: are following along with Hurdle over on social media. It's
1:58
Speaker 2: ad Hurdle podcast. I am all We're at Emily a
2:01
Speaker 2: Body And if you are listening to this on Wednesday,
2:05
Speaker 2: March thirtieth, and you happen to live in Los Angeles,
2:09
Speaker 2: I'm coming to LA. I'm hosting a hurdler huddle this
2:12
Speaker 2: Saturday at two pm and I would love for you
2:15
Speaker 2: to be there.
2:16
Speaker 3: All the details you.
2:17
Speaker 2: Can find them in the link to the event right
2:20
Speaker 2: within the show notes. Also in the show notes you'll
2:23
Speaker 2: see a link to subscribe to the weekly Hurdle newsletter
2:26
Speaker 2: and a link to leave me a voicemail.
2:29
Speaker 3: I am hunting as always listener questions.
2:32
Speaker 2: I would love to feature you and your voice on
2:35
Speaker 2: an upcoming episode of Hurdle, so please click on over
2:39
Speaker 2: there leave me a voice message, Let me know how
2:42
Speaker 2: I can help you. And with that, let's get to hurdling.
3:07
Speaker 3: Today.
3:08
Speaker 2: I am sitting down with Stevie Linn Smith. She's a
3:11
Speaker 2: registered dietitian. How you doing today, I'm doing well.
3:14
Speaker 1: How are you?
3:15
Speaker 3: I'm so good. I'm excited to be sitting down with you.
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Speaker 2: This is technically, I mean not technically, it is your
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Speaker 2: second appearance on the podcast.
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Speaker 1: I know, right, I'm quite honored. I mean, I don't
3:26
Speaker 1: know how I can top my first appearance on the podcast,
3:29
Speaker 1: but I'm going to give it. I'm going to give
3:30
Speaker 1: it a try.
3:31
Speaker 2: For those of you who may not recognize her angelic voice.
3:35
Speaker 2: So Stevie was first on the show during the chat
3:38
Speaker 2: that I had with Salaane. Stevie does work with Inside Tracker,
3:42
Speaker 2: one of the sponsors for Hurdle, and she is now
3:46
Speaker 2: also my friend and I'm having her back on the
3:48
Speaker 2: show this week because we are going to talk all about.
3:53
Speaker 3: The why behind we eat what we eat.
3:56
Speaker 2: Obviously, so many feelings connected with what we reach for
4:01
Speaker 2: when we are in our pantries or what we order
4:04
Speaker 2: when we are out, and I thought it was about
4:06
Speaker 2: time that we dived into that a little bit here
4:09
Speaker 2: on the show.
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Speaker 3: Don't you.
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Speaker 1: I think so. Yeah, it's an important I mean, it's
4:13
Speaker 1: an important piece of nutrition and overall health and well being.
4:20
Speaker 1: Mental health is you know, so much more in the
4:22
Speaker 1: forefront as of late for people, and food is definitely connected.
4:27
Speaker 1: It can be a little bit of a tough topic
4:30
Speaker 1: for people, but I find that a lot of my
4:33
Speaker 1: clients and a lot of people I work with, when
4:35
Speaker 1: we can kind of connect the why behind our food
4:38
Speaker 1: choices and the emotions around before, during, and after we eat.
4:44
Speaker 1: Over time, as we kind of overcome some hurdles and
4:48
Speaker 1: start to be more connected with those decisions, that they
4:52
Speaker 1: just get more empowered with their nutrition, their food choices,
4:55
Speaker 1: et cetera.
4:56
Speaker 2: Right, Right, So, before we start talking about this particular topic,
5:01
Speaker 2: why don't you give us a little bit of insight
5:03
Speaker 2: into how you got into this field. Were you always
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Speaker 2: really interested in what you personally were putting in your body.
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Speaker 3: Or give us the lowdown.
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Speaker 1: Yeah, so it was kind of a long journey to
5:13
Speaker 1: become a dietitian honestly, No, I mean I was never
5:17
Speaker 1: hyper focused on what I was eating. I don't have
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Speaker 1: a history of an eating disorder. I felt like I
5:23
Speaker 1: was like a pretty regular, well balanced kid, growing up
5:27
Speaker 1: all the way through high school through college, I have
5:29
Speaker 1: always been an athlete. So when I started racing long
5:34
Speaker 1: course triathlons, iron man distance and marathons was about the
5:39
Speaker 1: same time that I was finishing up my degree to
5:44
Speaker 1: be a registered dietitian, So that kind of put me
5:47
Speaker 1: on the path of more of the sports, nutrition fueling
5:51
Speaker 1: our bodies, and the exercise piece. But I always knew
5:56
Speaker 1: I wanted to help people in some way, and I
5:59
Speaker 1: always liked being active, whether it was sports or just
6:03
Speaker 1: doing things outside, being outside, and kind of when I
6:07
Speaker 1: took a public health minor with my first degree, which
6:11
Speaker 1: was supposed to be physical education, I took a basic
6:14
Speaker 1: nutrition class and it just kind of was like, wait
6:16
Speaker 1: a minute, this stuff really clicks. I'm super interested to
6:19
Speaker 1: learn more about metabolism, how our bodies work, how are
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Speaker 1: what we eat impacts so much, and then how can
6:28
Speaker 1: I help people with this area? And it just kind
6:32
Speaker 1: of became a little bit of a long path to
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Speaker 1: become a dietician after some switching majors. But it's been
6:40
Speaker 1: great ever since. I mean it's I've come into contact
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Speaker 1: with so many amazing people and I've got to help
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Speaker 1: a lot of different people in different ways, and it's
6:49
Speaker 1: just been awesome.
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Speaker 2: That's so great to hear, and you know, it's so interesting,
6:53
Speaker 2: right because exactly like you said, food can be a
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Speaker 2: really big trigger for people, especially as an athlete. Regardless
7:01
Speaker 2: of your relationship with food, I think almost everyone feels
7:05
Speaker 2: as though, at one point or another it's like, oh,
7:08
Speaker 2: if I don't get in this workout, or if I
7:09
Speaker 2: don't do this for a number of days, then maybe
7:13
Speaker 2: I shouldn't be eating X or Y. You have that
7:16
Speaker 2: moment where you kind of question yourself and not even
7:19
Speaker 2: again because you're like, oh, I need to earn this food,
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Speaker 2: but just because you know how you feel in your
7:25
Speaker 2: body when you're used to doing one thing and you
7:27
Speaker 2: do another.
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Speaker 1: Yeah. I feel like a good number of people have
7:33
Speaker 1: good intentions when they start on a fitness and health
7:37
Speaker 1: and changing you know, their eating habits. But there's all
7:41
Speaker 1: this you know everybody's talking about, you know, screw diet culture.
7:45
Speaker 1: You know it's coming more to the forefront. But I
7:47
Speaker 1: think there are still like those underlying thought processes that
7:51
Speaker 1: have been ingrained into our culture for so long that
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Speaker 1: it does happen sometimes without even consciously thinking about it, Right,
8:00
Speaker 1: it's just because it's become so normalized kind of in
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Speaker 1: the mainstream that, okay, like transformation picks, you know that
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Speaker 1: before and after or you know, you go out, you
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Speaker 1: have to exercise to like you know, air quote savior
8:17
Speaker 1: calories for later. Right, it's just kind of become a
8:19
Speaker 1: commonplace thing that unless I feel like a lot of
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Speaker 1: people really focus on it or just start to practice
8:25
Speaker 1: some awareness around why they're making the choices they are
8:29
Speaker 1: that you might not even realize you're doing it.
8:32
Speaker 2: Right, So, how do we practice more awareness with what
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Speaker 2: we're putting into our bodies?
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Speaker 1: When thinking about awareness, it's not so much obsessing, of course,
8:44
Speaker 1: but more of just taking a second and thinking, Okay,
8:48
Speaker 1: how do I feel right now? Am I tired? Is
8:51
Speaker 1: my energy low? Am I making this food choice because
8:54
Speaker 1: I'm stressed out? Because I'm anxious because I just got
8:57
Speaker 1: out of a band meeting. Just kind of rackizing how
9:00
Speaker 1: you're feeling when you're making that food choice. And it's
9:05
Speaker 1: not to say that eating food because you're anxious is
9:09
Speaker 1: a bad thing and that you should stop yourself, but
9:12
Speaker 1: just starting to be like, Okay, this is what I'm
9:15
Speaker 1: doing and I'm anxious. Right. Step one is recognizing why
9:20
Speaker 1: we're making this choice, and then from there it's working
9:25
Speaker 1: on Okay, is there another way I can cope with
9:29
Speaker 1: my anxiety? Right? It's about having tools in the toolbox.
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Speaker 1: And you said, you know, emotional eating is a term
9:35
Speaker 1: that's kind of tossed around, and eating is a way
9:40
Speaker 1: to cope with your emotions, and it usually is said
9:43
Speaker 1: in a shameful way, as if we shouldn't do it.
9:46
Speaker 1: And yes, just like anything, everything is very nuanced. Right,
9:50
Speaker 1: there are extremes to emotional eating where it is a
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Speaker 1: negative behavior and we want to try and find other
9:55
Speaker 1: ways to cope with that. Anxiety or whatever emotion is
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Speaker 1: caused something like a binge or a binge in a
10:02
Speaker 1: restrict cycle that some people may experience. But you know,
10:06
Speaker 1: sometimes I have a bad day and I was like,
10:09
Speaker 1: you know what, I want to bold coasta with some
10:12
Speaker 1: butter and sprinkling parmetan cheese and salt because my mom
10:16
Speaker 1: always used to make that for us and it's comforting,
10:19
Speaker 1: and like that's okay. Sometimes it just shouldn't be the
10:22
Speaker 1: only tool that we're using to cope with sadness, anxiety,
10:26
Speaker 1: et cetera. Whatever feelings. Kind of elicit that response, But
10:30
Speaker 1: there's nothing wrong with comfort food, right, tool in the toolbox.
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Speaker 3: Tool in the toolbox. I like that.
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Speaker 2: So when it comes to being mindful about what we're
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Speaker 2: putting in your body, I love that you said, like,
10:43
Speaker 2: really ask yourself about the feelings that you're experiencing before
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Speaker 2: you reach for something that you may not feel super
10:49
Speaker 2: stellar about later. I know personally recently I tried getting
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Speaker 2: back into keeping closer track of what I was consuming,
11:01
Speaker 2: and I'm just the kind of person that does feel
11:03
Speaker 2: really triggered by that. I am not going to be
11:07
Speaker 2: someone that feels comfortable keeping track of every little morsel
11:10
Speaker 2: of food that goes into my body. And while I
11:12
Speaker 2: recognize the benefits of it, and I have personally done
11:16
Speaker 2: that before and it has served me, at this point
11:19
Speaker 2: in my life, that extreme level of tracking, it doesn't
11:22
Speaker 2: serve me. So I think developing that level of personal
11:25
Speaker 2: awareness where you can figure out how to you know,
11:30
Speaker 2: have that mindfulness without pushing yourself too much in one
11:34
Speaker 2: direction or another, is really really important.
11:37
Speaker 1: Yeah, super important. And you know a tool I use
11:41
Speaker 1: with my nutrition clients is I do have a food
11:43
Speaker 1: and mood journal that they log in and I pay
11:47
Speaker 1: attention to that, but it prompts them that question mood, before, during, after, right,
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Speaker 1: They don't get any number feedback. I don't work with
11:55
Speaker 1: clients with macros or calories or counting. I see all
12:00
Speaker 1: that on my back end as a practitioner, so I
12:03
Speaker 1: can say, like, all right, like let me guide you.
12:06
Speaker 1: You know you're falling really short on protein. Hey, this snack,
12:10
Speaker 1: let's bump up the protein a little bit here and
12:12
Speaker 1: give them action items that are tangible, right they you know,
12:17
Speaker 1: you can always tell somebody to eat more protein, but
12:20
Speaker 1: when I can show them like, oh, yeah, like this lunch,
12:22
Speaker 1: like maybe just add some hard boiled eggs on the
12:25
Speaker 1: salad and that would be a great way to kind
12:27
Speaker 1: of just pump bump your protein up. But it also
12:29
Speaker 1: teaches them like really intensive prompts and to oh, when
12:34
Speaker 1: I skip breakfast and only drink coffee till two pm,
12:37
Speaker 1: I feel really bad later in the day and I
12:41
Speaker 1: just like can't control my eating in the evening right,
12:45
Speaker 1: or when I fuel my workouts, Wow, I feel so
12:48
Speaker 1: much better afterwards. So you know, obviously this is a
12:52
Speaker 1: different format kind of where they have that journaling and logging,
12:55
Speaker 1: but you don't need that to necessarily start making those connections,
13:00
Speaker 1: but being able to recognize kind of like those patterns
13:03
Speaker 1: when you're like, oh okay, Like for me, I know,
13:06
Speaker 1: like if I have steel cut oats with fruit and
13:08
Speaker 1: peanut butter in the morning, like I'm usually more satisfied
13:11
Speaker 1: and more energized throughout the day than when I'm having
13:14
Speaker 1: like eggs toast and vegetables. Both are great breakfast options,
13:18
Speaker 1: but you know, the steel cut oats with my swim
13:20
Speaker 1: training right now, like that works better for me. And
13:23
Speaker 1: it's it's all about finding those things that like, yeah,
13:26
Speaker 1: maybe this person on Instagram says like this breakfast is
13:29
Speaker 1: great for her, but that doesn't necessarily mean that it's
13:32
Speaker 1: gonna be what works for you. And going off of
13:35
Speaker 1: that too is reminding ourselves that are not robots, right,
13:39
Speaker 1: Like a lot of people want to be able to
13:40
Speaker 1: eat the same exact things every single day and be
13:43
Speaker 1: satisfied and nourished and energized. But it doesn't work like that.
13:47
Speaker 1: Some days you're just hungrier than others and others you're not,
13:50
Speaker 1: And it's totally fine.
13:52
Speaker 3: It's totally fine.
13:53
Speaker 2: So aside from you know the idea of journaling or
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Speaker 2: writing things down, how can we bring a little bit
14:01
Speaker 2: more awareness into what we are putting into our bodies.
14:04
Speaker 1: You know, some of the things that I have people
14:07
Speaker 1: work with is just trying to think about, you know,
14:12
Speaker 1: the outcome, right, what is the goal? What do they
14:14
Speaker 1: want to achieve? You know, with X, Y and Z
14:17
Speaker 1: in their day, thinking about Okay, I have a run later,
14:21
Speaker 1: I want to make sure I feel good on this run, right,
14:24
Speaker 1: Or I have a lot of meetings today, I want
14:26
Speaker 1: to make sure this choice is going to sustain my
14:29
Speaker 1: energy through those meetings. Just thinking about our food choices
14:32
Speaker 1: so we can show up as our best self, whether
14:35
Speaker 1: it's fitness related, or work related or home related. Right,
14:39
Speaker 1: because hanger, We've all experienced hanger. And you know underfueling,
14:44
Speaker 1: under eating. You don't have to be an athlete to underfuel.
14:47
Speaker 1: You don't have to be thin to be underfueled. It happens.
14:51
Speaker 1: And it's just like you know, just like disordered eating
14:53
Speaker 1: happens in every body shape and size. Same with underfueling
14:56
Speaker 1: as well. That thinking about how we can make these choices,
15:01
Speaker 1: like I said, just show up in every aspect of
15:03
Speaker 1: your life.
15:04
Speaker 2: Yeah, yeah, And I would also think that when it
15:08
Speaker 2: comes to kind of like projecting about how you want
15:12
Speaker 2: to feel later in the day. The thing that can
15:13
Speaker 2: be a little bit tough about that is that the
15:16
Speaker 2: level of planning that that takes. Sometimes I'm as sure
15:20
Speaker 2: with a lot of your clients that is something that
15:23
Speaker 2: they come to and they're like, I just don't feel
15:25
Speaker 2: like I have the bandwidth or the energy to like
15:27
Speaker 2: make these smart choices.
15:29
Speaker 1: Yeah, And I mean I won't say that it doesn't
15:32
Speaker 1: require any planning, and you can get it done without
15:34
Speaker 1: any planning, but it's it's being flexible with your planning
15:38
Speaker 1: and knowing that, like you can write out a meal
15:40
Speaker 1: plan and say that's how it's going to be, and
15:44
Speaker 1: if you don't execute it, knowing that it's okay, and
15:48
Speaker 1: just being flexible to be able to make another option,
15:51
Speaker 1: Like a meeting is going to run long. You know,
15:53
Speaker 1: your computer is going to get stuck at the Apple
15:55
Speaker 1: store for six hours like mine did yesterday. You know,
15:57
Speaker 1: so things are going to happen. So being able to
16:01
Speaker 1: really take a step back and be like, all right,
16:04
Speaker 1: my lentil ministrone did not happen for lunch today, But
16:07
Speaker 1: how can I get the components of a balanced meal
16:11
Speaker 1: or a balanced snack? You know, maybe lunch is turned
16:14
Speaker 1: into two snacks sandwich between meetings. So I really encourage
16:18
Speaker 1: people to don't over complicate it, right, Like every meal
16:23
Speaker 1: doesn't need to be pretty. It doesn't need to look
16:25
Speaker 1: perfectly plated. When I talk about meals and balancing plates
16:29
Speaker 1: and such, think about the macronutrients, right, and not to
16:32
Speaker 1: count it. But do we have color, you know, fruit
16:35
Speaker 1: or vegetable. Do we have some carb a little bit
16:38
Speaker 1: of awesome if it's a whole grain, but not every
16:41
Speaker 1: food you eat, carb you eat has to be a
16:42
Speaker 1: whole grain. And do we have protein? Right? Are we
16:45
Speaker 1: balancing our plate to make it more satisfying? And I
16:48
Speaker 1: tell people sometimes I'll eat my lunch and then be like, oh,
16:51
Speaker 1: it probably wasn't enough protein. So I'll go, like have
16:54
Speaker 1: a little bowl of Greek yogurt just to kind of
16:56
Speaker 1: like complete the picture. As just a very simple way
17:00
Speaker 1: to be like, all right, I got enough protein. That
17:03
Speaker 1: meal should be satisfying and getting less concerned about, you know,
17:07
Speaker 1: going back to diet culture having these food rules that
17:10
Speaker 1: lunch has to look a certain way and breakfast has
17:13
Speaker 1: to look a certain way. But just thinking about putting
17:15
Speaker 1: the pieces together of your plate and you know, making
17:19
Speaker 1: sure it's going to be something that it is least
17:22
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20:34
Speaker 2: back to the root of our conversation here and talking
20:37
Speaker 2: about how we feel when we eat certain things, I
20:41
Speaker 2: am at the point now where, despite recognizing that meal
20:44
Speaker 2: prep takes a lot of time, what I do now
20:47
Speaker 2: is keep certain things in my home that I know
20:50
Speaker 2: can contribute to me feeling good.
20:52
Speaker 3: About what I'm putting into my body.
20:53
Speaker 2: So I may not be spending two hours making chili
20:57
Speaker 2: and fish and like pre pairing vegetables on the weekends,
21:03
Speaker 2: but instead I am keeping like quick to grab healthy
21:07
Speaker 2: ingredients around my home, knowing that what I put in
21:10
Speaker 2: my body is going to be a product of my environment,
21:12
Speaker 2: and by doing that, I am them making better choices
21:16
Speaker 2: that also help ME feel better about my day to
21:19
Speaker 2: day and again, my body and how I feel in it.
21:23
Speaker 1: Yeah, absolutely, I call those like the pantry stables and
21:26
Speaker 1: the freezer staples. They're gonna look different for everybody. But
21:30
Speaker 1: just having those components that I mean, that's awesome. You know,
21:33
Speaker 1: like chickpea pasta is one of mine. You know, frozen braccoli, right,
21:37
Speaker 1: you take chickpeapassa, frozen broccoli, always have alive oil, a
21:41
Speaker 1: little salt red pepper flakes. Boom right, boom, you got
21:45
Speaker 1: a meal right there. So just having those again tools
21:48
Speaker 1: in the toolbox, looking out for future you is what
21:50
Speaker 1: I kind of say. And you know, knowing that those
21:55
Speaker 1: frozen fruits and vegetables are just as good, if not
21:59
Speaker 1: better than fresh sometimes because they're frozen at that peak ripeness.
22:03
Speaker 1: I'm always shocked at the amount of people who don't
22:05
Speaker 1: know that. Obviously, I would rather eat like fresh strawberries
22:09
Speaker 1: in my yogurt or my oatmeal, but I always have
22:12
Speaker 1: frozen berries because in case I just don't have that
22:15
Speaker 1: time to get to the store, you can always throw
22:17
Speaker 1: them in, you know, yogurt. Same with vegetables. I'd rather
22:20
Speaker 1: have fresh something like beautifully cooked. But at the end
22:24
Speaker 1: of the day, just having those options, like you said,
22:26
Speaker 1: You're a product of your environment, so having those good
22:29
Speaker 1: things around makes it easier.
22:31
Speaker 2: What do you say to the person who maybe has
22:34
Speaker 2: consumed something or has been in a pattern of consuming
22:37
Speaker 2: things that do make them feel less than stellar about
22:41
Speaker 2: their body?
22:41
Speaker 3: How do they.
22:42
Speaker 2: Reframe the conversation going forward in a productive and helpful,
22:47
Speaker 2: positive way.
22:49
Speaker 1: Yes, that's that's great and it's super super challenging, usually
22:53
Speaker 1: not something people get on the first try, but definitely
22:55
Speaker 1: something to practice, and it might look a little bit
22:58
Speaker 1: different from person to person. But I always like to
23:01
Speaker 1: think about something I've heard in a yoga class that
23:04
Speaker 1: every moment is a moment to begin again. Right, you
23:07
Speaker 1: don't need to wait till Monday or the next day
23:11
Speaker 1: and just throw your hands up in the air and say, well,
23:13
Speaker 1: I net the whatever ex food so today is just
23:17
Speaker 1: a total waste. No, it's not. You can then take
23:22
Speaker 1: your next snack or meal to make choices that are
23:25
Speaker 1: going to make you feel good. Obviously, would not recommend skipping.
23:29
Speaker 1: Maybe that depending on what it was, that snack or
23:32
Speaker 1: next meal might be a smaller snack or meal than
23:34
Speaker 1: it would have been otherwise. But thinking about foods that
23:37
Speaker 1: are going to nourish you not feeling like you have
23:40
Speaker 1: to eat a salad, but maybe a piece of salmon
23:44
Speaker 1: and some kale and some quinoa are going to make
23:46
Speaker 1: you feel good. So just balancing that next meal out,
23:50
Speaker 1: giving yourself some grace, Hydrating always a good thing, and
23:57
Speaker 1: doing something that is going to help those negative feelings
24:02
Speaker 1: and thoughts, whether it's journaling or maybe you crochet or
24:06
Speaker 1: you color, or going for a walk with a friend,
24:09
Speaker 1: facetiming with a friend, reading a book, just something that
24:13
Speaker 1: is going to kind of help address the underlying feelings
24:18
Speaker 1: around that. And know that it's okay to have like
24:21
Speaker 1: a bad body image day. Your body isn't bad, it's
24:25
Speaker 1: just a bad We all have bad days that aren't
24:28
Speaker 1: our greatest and just know that, you know, it doesn't
24:32
Speaker 1: mean you have to starve yourself or go to the
24:34
Speaker 1: gym for hours, but just make like I said, those
24:37
Speaker 1: nourishing choices and do something kind for yourself.
24:40
Speaker 2: I love the idea of not needing to wait until
24:44
Speaker 2: Monday or tomorrow to make a healthy choice today because
24:47
Speaker 2: it is very very easy to say I need a
24:51
Speaker 2: fresh sleep and when I wake up in the morning,
24:54
Speaker 2: like this is my opportunity to start anew But it
24:58
Speaker 2: doesn't need to be, you know, an earth shattering choice
25:02
Speaker 2: that helps get you on the right path, right, Like,
25:05
Speaker 2: all big winds start with small action. And so for
25:11
Speaker 2: anyone listening to this who is like, oh, I just
25:13
Speaker 2: need to completely wait until next week, next week, next week,
25:17
Speaker 2: next month, whatever, you don't have to.
25:19
Speaker 3: In fact, it can start with you said the word hydration.
25:22
Speaker 2: Like, Okay, maybe I ate a goodness no offense to shakeshack,
25:26
Speaker 2: but like a shake shack burger for lunch, And I
25:29
Speaker 2: really wanted that shake shack burger for lunch.
25:31
Speaker 3: And honestly, I might.
25:32
Speaker 2: Not regret it that much, but I know that it
25:35
Speaker 2: could have been better, perhaps if I reached for something
25:38
Speaker 2: with less saturated fat in it for my life. So
25:42
Speaker 2: knowing that, if I get home and then I'm like,
25:44
Speaker 2: all right, I'm going to make sure I drink three
25:45
Speaker 2: or four glasses of water in the rest of the day,
25:47
Speaker 2: more than maybe I normally would have consumed, that's a.
25:50
Speaker 3: Great step in the right direction.
25:53
Speaker 2: So that kindness you're reiterating here one hundred percent co sign.
25:58
Speaker 2: It starts with the kindness, and it starts with one
26:00
Speaker 2: small thing.
26:01
Speaker 1: Yep. Absolutely, those small changes, small habits, small actions done
26:06
Speaker 1: consistently they add up over time. I feel like what
26:09
Speaker 1: I do is celebrating wins everybody. And I mean we're
26:12
Speaker 1: all guilty of it in different aspects of our life. Right,
26:14
Speaker 1: We'll hyper focus on what we did wrong, what we
26:17
Speaker 1: could have done better, all of that kind of negative stuff,
26:22
Speaker 1: even if you're a positive person. So being able to
26:25
Speaker 1: also flip your mind and be like, Okay, well maybe
26:29
Speaker 1: I could have had more color here, but hey, it's
26:32
Speaker 1: my fourteenth day without a binge for someone who might
26:35
Speaker 1: struggle with binge eating, and that's awesome, And it was
26:38
Speaker 1: a situation where maybe before they would have binged, and
26:42
Speaker 1: just being able to even take that one time, that
26:44
Speaker 1: one night and not have a binge is amazing. And
26:49
Speaker 1: starting to be able to recognize those things. And that
26:52
Speaker 1: doesn't mean you throw your hands up in your hair
26:53
Speaker 1: and air and you just like stop doing all the small,
26:56
Speaker 1: consistent actions, but being able to take a step back
27:00
Speaker 1: and look and recognize how far you've come.
27:04
Speaker 3: Yeah.
27:04
Speaker 2: And I think something else to note here is when
27:07
Speaker 2: you do feel good about putting certain things into your body.
27:12
Speaker 2: I think that it's really easy for us to focus
27:15
Speaker 2: on the negatives or focus on feeling like junk when
27:19
Speaker 2: we eat certain things.
27:20
Speaker 3: But if you take the time to take.
27:22
Speaker 2: A step back and reflect on perhaps what you may
27:25
Speaker 2: deem as like a quote unquote good day of eating,
27:29
Speaker 2: then you can say to yourself, like, wow, like, how
27:33
Speaker 2: great do I feel when I get in all of
27:36
Speaker 2: my servings of fruits and vegetables and I am eating
27:39
Speaker 2: whole foods and I'm not just like microwaving some TV
27:43
Speaker 2: dinner that actually isn't very good for me.
27:45
Speaker 3: You know, like how good does this feel?
27:48
Speaker 2: And making note of that and savoring that experience will
27:51
Speaker 2: make you want to recreate that, you know more often
27:56
Speaker 2: going forward.
27:57
Speaker 1: Oh yeah, one hundred percent. I love I mean I
28:00
Speaker 1: love when my clients, if we've been working together for
28:03
Speaker 1: a while, they might like go out to eat or
28:05
Speaker 1: have like a heavier meal, Like one of my clients
28:07
Speaker 1: last week, they're like, oh, I ordered hash Browns out
28:09
Speaker 1: at brunch and I love hash browns. But then I
28:11
Speaker 1: had them and I was like, oh wow, like these
28:13
Speaker 1: don't make me feel good and it's you know, nothing
28:17
Speaker 1: wrong with it, but just starting to recognize like, oh wow,
28:21
Speaker 1: like that was something I used to eat all the time,
28:23
Speaker 1: and yeah, like I might enjoy it once in a while,
28:26
Speaker 1: but I recognize that it doesn't make me feel how
28:30
Speaker 1: I want to feel. And that's that. It's just kind
28:33
Speaker 1: of when you drop any sort of connotation around food,
28:37
Speaker 1: whether it's good, it's bad, it's healthy and healthy, and
28:41
Speaker 1: just kind of start to recognize that, you know, all
28:43
Speaker 1: foods can fit. People just start to feel a little
28:46
Speaker 1: bit more. I guess free around their food trays a
28:49
Speaker 1: less stress around it. And that's an amazing thing to
28:51
Speaker 1: kind of see those transformations. And I feel really lucky too.
28:54
Speaker 3: Yeah, I mean, hey, I love food too.
28:56
Speaker 2: I also think that the last thing I kind of
28:59
Speaker 2: want to touch on here or when it comes to
29:01
Speaker 2: emotions is that even though you may not be a
29:04
Speaker 2: person who believes that they need to do things to
29:07
Speaker 2: earn their food, I do think there is a big
29:10
Speaker 2: association with perhaps especially as someone for me, like, I'm
29:14
Speaker 2: a big runner. So after I go on my long run, yes,
29:17
Speaker 2: you need to, like you know, refill your cup and
29:20
Speaker 2: eat to repair the muscle damage that you just did
29:23
Speaker 2: over the last two hours on your run. But I
29:26
Speaker 2: know personally, something that becomes something that doesn't make me
29:29
Speaker 2: feel good is when I then overeat after a long
29:32
Speaker 2: run because I'm like, oh, I did all this activity.
29:34
Speaker 2: It's great because without fail, every Sunday I wake up
29:37
Speaker 2: and I'm like, wow, not only did that not balance out,
29:40
Speaker 2: but I actually did this thing that like doesn't make
29:42
Speaker 2: me feel good after I did something that was so
29:45
Speaker 2: good for my body.
29:47
Speaker 1: Yep, yep. Yeah. It's a hard kind of thing to
29:50
Speaker 1: balance and learn, and of course everybody is different. After
29:53
Speaker 1: my long runs, I suffer from kind of that appetite
29:56
Speaker 1: suppression that can happen after long a erobe endurance.
30:01
Speaker 3: I don't know what that's like, Stevie, And you.
30:04
Speaker 1: Know, for me, I'm like, okay, obviously I know, like
30:07
Speaker 1: you know, that's where the recovery drink is great. Rehydrate
30:10
Speaker 1: a little bit more, get my recovery drink down to
30:14
Speaker 1: like repair, recover, and then I start to feel a
30:16
Speaker 1: little bit more normal and then I have my meal.
30:19
Speaker 1: But it's you know, maybe it's recognizing like, Okay, last weekend,
30:24
Speaker 1: I went out for brunch after my long run and
30:26
Speaker 1: I overdid it and I didn't feel great. So maybe
30:29
Speaker 1: just going into that meal, like yes, I need to repair, refuel,
30:33
Speaker 1: but I'm gonna maybe it's slowing down at that meal.
30:37
Speaker 1: Maybe it's just taking that mindfulness not eating as fast.
30:41
Speaker 1: Maybe it's taking half your brunch home to eat it
30:44
Speaker 1: later because you just that volume was too much for
30:47
Speaker 1: you right afterwards. Or it's just taking a totally different approach.
30:51
Speaker 1: Maybe you don't go up to brunch, maybe you go
30:53
Speaker 1: home and make yourself a meal that you know is
30:55
Speaker 1: going to feel good. But yeah, we've all been there.
30:59
Speaker 2: Yeah, I like, personally, that's definitely like a pattern. I'm
31:02
Speaker 2: trying to like figure out because it's interesting, right, Like
31:04
Speaker 2: you say, okay, like notice how you felt and then
31:08
Speaker 2: like make a choice the next time. But I feel
31:10
Speaker 2: like as every weekend comes, I'm like, I'm.
31:13
Speaker 3: Gonna make this good choice. I'm gonna make this good choice.
31:15
Speaker 2: Then I'm like maybe next week, you know, maybe next
31:18
Speaker 2: weekend I'll make this good choice, right I know.
31:21
Speaker 1: And it's well, that's the other thing, like overarching with
31:23
Speaker 1: food and working with the nutrition clients and everyone, is
31:26
Speaker 1: that unlike other things like alcohol, gambling, et cetera, you
31:32
Speaker 1: don't need those things to survive. Like we need food
31:36
Speaker 1: to survive, and we need food consistently. We need to hydrate,
31:40
Speaker 1: we need to refuel repair. So some of those thoughts
31:43
Speaker 1: have its behaviors that it comes with. Our food have
31:48
Speaker 1: been there our whole life, whether we want them to
31:51
Speaker 1: be or not. So it's it takes a lot more
31:54
Speaker 1: kindness and grace and time and consistency to kind of
31:57
Speaker 1: break those It's not like you touch the stove when
32:01
Speaker 1: it's hot when you're a kid, and like that's the
32:02
Speaker 1: last time you touch the stove and when it's hot,
32:05
Speaker 1: so you know, it's just kind of being like, all right, yeah,
32:10
Speaker 1: this is the week. Just kind of like you said,
32:12
Speaker 1: just keep showing up in that way and trying to readjust.
32:15
Speaker 2: And I also do feel like before I let you go,
32:17
Speaker 2: it's important for me to reiterate here, and I'm sure
32:19
Speaker 2: you're going to co sign this that if you do
32:21
Speaker 2: feel like you are experiencing troubling feelings surrounding what you're
32:25
Speaker 2: putting into your body or having just a really you know,
32:28
Speaker 2: iffy relationship with food, I have certainly been there, and
32:32
Speaker 2: I would advise to you to definitely seek out whether
32:35
Speaker 2: it be input from a registered dietitian or talking through
32:37
Speaker 2: some of your emotions and your feelings with a therapist,
32:41
Speaker 2: can be both equally helpful tools to help you get
32:44
Speaker 2: to a better place so that you can more fully
32:46
Speaker 2: enjoy your day to day and ultimately your life.
32:50
Speaker 1: Yeah. Co sign. Yeah, there's Like I said, there's there's
32:55
Speaker 1: nothing wrong with it. I think more people experience those
32:57
Speaker 1: feelings than and everyone really realizes those people who can
33:02
Speaker 1: kind of get to the other side and when you
33:05
Speaker 1: can start to enjoy your food, enjoy the social events,
33:08
Speaker 1: not stress out. I mean, it's an amazing feeling. I
33:11
Speaker 1: think it's the best feeling in the world. So if
33:14
Speaker 1: you feel like you're struggling, you know, one hundred percent
33:17
Speaker 1: CO sign that for sure.
33:19
Speaker 3: For sure.
33:19
Speaker 2: Well, thanks so much for talking to us today. I
33:22
Speaker 2: really really appreciate it.
33:23
Speaker 3: Stevie.
33:24
Speaker 2: How do the hurdlers follow along? How do they keep
33:26
Speaker 2: up with you? Give me your details?
33:28
Speaker 1: Yeah, so you can follow along. I'm on Instagram at
33:32
Speaker 1: Stevie Linlin. You must love my dog. I will say
33:36
Speaker 1: that ninety percent of my Instagram is my dog, but
33:40
Speaker 1: also adventures and some foods mess better throughout And if
33:44
Speaker 1: you're interested in learning more about me and my nutrition practice,
33:47
Speaker 1: you can go to Stevie Lynnard dot com.
33:51
Speaker 2: Beautiful, I'm over at Emily a Body and at Hurdle Podcast.
33:55
Speaker 3: Another Hurdle conquered. Catch you guys next
33:58
Speaker 2: Time in my hair.