It starts with ME!
Oct 11, 2019
https://www.youtube.com/watch?v=fvT1jMlGXow

you
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you
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hey you guys happy Friday welcome back
to my channel
today is the new beginning series of
intuitive eating I have kind of talked
about this a little bit on my channel in
previous videos but today is the day
that we actually get to really start
diving into the workbook learning new
adventures to a healthy relationship
with food I come from a background of
having a very bad relationship with food
and when I say a very bad relationship
with food food and I have always been a
partnership when I needed comfort I went
to food when I was happy I would go to
food if there was a celebration it was
food if I was bored it was food I mean
everything that I pretty much did in
life revolved around food now that could
be okay to a point but the problem that
I suffered with is I never could trust
my body to say okay you're full it's
okay you can stop eating now I didn't do
that I don't I didn't know how to take
my my emotional part out of the eating
experience so therefore whatever was
going on emotionally like I said whether
it be you know in a hurting time an
exciting time whatever it was out that
very moment those were my emotions
eating not my body
eating for survival I have went through
two and a half years of in-depth
intuitive eating teachings processing
clearly do you think it's worked you
would look at me and be like uh no it
hasn't but in reality it really has
because it's truly taught me what diets
are and what changing your lifestyle is
and I understand that a lot of people
don't even know what intuitive eating is
they've never even heard of it
and
so when I was introduced to it of course
I didn't understand it either in fact
all he looked at me when I told him
about intuitive eating he's like what
are you talking about and I'm like yeah
this is the way that you should
literally think about your eating
experiences excuse my kids they're in
the in the other playroom plane having a
ball so we might hear them from time to
time so as I have been learning these
tools I recently dropped 78 pounds but
sadly I have gained a majority of all of
it back now you probably are asking
yourself well if intuitive eating work
then you wouldn't have gained that but
that's not true intuitive eating is not
a it's not a diet fad it's not a diet
it's a life changing experience that you
have to learn over time therefore
there's gonna be times where you might
slip up and life might get really hard
and you might turn to what you know best
which is your comfort and that's your
food and so at that point intuitive
eating obviously is going to be kind of
pushed away for a little bit because
right now your emotions are over driving
everything rather than allowing your
intuitive you being in tuned with your
body and knowing those cues that you're
supposed to be in tuned with because at
the time life is just too much for you
to handle without having that comfort
but the goal is is to learn the real
good relationship with food and know
that food is there for survival it's not
there for comfort but you can also enjoy
it
but not allow it to control your every
motion that comes along with the
experience of a mill a snack a dessert
anything else so I you know I I have
been going through some major things in
life a lot of emotional things right now
I am going through and you know I really
don't want to get into that because
that's not really what this video is
about this video is really you know the
part of the series like I said on
Fridays we're going to
about intuitive eating learning what
that is and being able to start putting
it back into our lives so I don't really
want to touch into what has been going
on on my personal life other than I have
definitely been using food as a comfort
and as my coping mechanism for the time
that I've been going through what I've
been going through but with that also
came weight gain and also came back the
the less ability to be active and my
brain just kind of buckled up a little
bit you know I mean I just wasn't
thinking so clearly you know when you go
through in a sense when you relapse in
something that you have worked so hard
to become clean from all of the feelings
of judgment come along with that you
tell yourself you're a failure you're
never going to be able to successfully
live a good life because you're never
going to learn the tools of a healthy
relationship your food and everything
else and that's so not true it's not
true
however I I did relapse and the part
that I relapse on was my mental health
part physically I relapsed in my comfort
rather than going to my tools that I
have built to learn so where I relapsed
was more so of the fact that my time
that I have been going through my
emotional part of my life and dipping
into things that are really have been
traumatizing to me and learning new
tools to navigate through life I've also
turned to what has also been there for
me from the very GetGo from birth which
was my food my food has always been
there for me it's never left me and
never it never let me down there were
times where it may came far and in
between
but I always had food somewhere and so
that's why I always tend to turn to food
because that has been my drug that's
been my drug choice and you know I am an
addict and now it's like I have to learn
how to live life because here's the
problem is I have to have my drug to
survive I can't go days and months and
years without my drug I have to have my
drug which is my food versus a drug
addict could go years life into lifetime
without having their drug and they can
survive or you know cigarettes or
alcohol or gambling even you know all of
those things are things you can live
life without but your your food you have
to have and so it's really hard because
someone with an addiction to food having
to give up that addiction but still
having to dip your toes into your drug
you have to learn that healthy balance
and you have to learn a new way of
looking at it because if you continue to
look at it as your addiction clearly
we're never gonna move on it ain't gonna
happen so that is why I because I have
been being involved with my nutrition
counselor for over two and a half years
we took a little bit of a break because
she was moving offices and stuff
excitingly I get to get back with her
again I am so excited I cannot wait so I
want to just really quick disclaim that
I am Noah we're a professional I am no
we're a nutritionist I am a normal human
being on this planet that suffers with
an eating disorder just like a lot of
people but I'm learning wonderful tools
and a new way of lifestyle and I would
love to share it with all of you so that
we can we can be a group together and be
that great support system that maybe we
all need so with that being said I did
purchase and I I think I posted a
picture and a link but I'm not sure I
hope I did
this is gonna be the book that we're
working through our that I'm working
through and I'm going to be sharing with
you guys you can get it on Amazon I will
put the link in the description box if
you want to go over to Amazon and
purchase one yourself and be able to
follow along that way also I can scan
you the papers
like scan the papers to you through
email and that way then you have the
proper work pages as well so you're kind
of being able to follow along just let
me know kind of what you want to do and
I'm totally workable with it I will also
be doing so every Friday we will have a
video come out with talking within the
workbook and we'll work I'll work with
you guys on it on Fridays and then one
time a month we will do a live just
strictly for intuitive eating our group
and that won't be about anything else
other than our topic of intuitive eating
and and there I want to be able to
discuss like the things that I went
through the things that you guys have
been going through what what you guys
have learned from this what I've learned
from it I want it to be a supportive
group of all of us that can come
together and help one another because
this is a very hard hard addiction to
overcome and there is no diet that will
ever cure you from this you can lose
weight that's perfectly fine
you can lose inches that's perfectly
fine but a diet is never long-lasting a
diet is temporary
basically it really doesn't get in depth
and teach you the the core tools of how
to continue to have a very very healthy
so yes diets are great to a point you
can lose amount of weight drop it but
how how many diets really are
everlasting who can live on a zero carb
diet for the rest of your life maybe
there are some but majority are not and
what happens is eventually once you
start introducing those foods back
- your your outputs are into your food
plan and you don't have the tools that
you need to be able to balance that
you're going to eventually go right back
into the overeating part because the
diet is great to lose weight but the
diet doesn't get down deep and get to
the core of why you have the addiction
you have to begin with
that's what intuitive eating is it's
teaching you the reason teaching you the
reasons why you have the issues you have
and how to help work with that without
having that whole system of judgment
because that's another thing is with
diets you have the sense of judgment if
you're on Weight Watchers and you step
out of the box and you have whatever
you're going to judge yourself oh I
shouldn't have had that cake or you know
I want that cake but you know what's it
gonna do to my diet plan you know if
you're on a low carb or zero carb diet
and you want a piece of bread you might
have that piece of bread but then you're
going to take an hour telling yourself
after you've eaten it wasn't worth it
did you need it what did it do to you
you gained a pound oh my god and it made
you gain a pound and it again goes into
a whole cycle of judgment and then
you're just beating yourself up over it
and it's not it's not worth it
where you can have with intuitive eating
anything you want but you learn the
tools of balance and boundaries and
that's where I have been learning them
and I have really honest-to-god learned
so much about healthy eating without
judgment but still being able to eat the
things that I want but knowing my
balance and knowing my worth no I wanted
to just drop in here really quick I'm
gonna let you guys know numbers are not
important to me at this point however I
do want to be logging my weight just
because I think it's important and I
think that it's something that we need
to
have for accountability but I don't want
to be focused on numbers and make that
be what this is all about because it's
not what it's all about but I am at a
weight that I think is very important to
keep a close eye on the numbers and
that's why I am choosing to weigh so I
did not record my weigh ins for the last
two weigh-ins I did not record them so I
wasn't expecting to weigh in then I
thought oh shoot I'll just grab the
scale and do it I didn't have my camera
set up I all he wasn't home to help me
you know either I have my ax hold my
camera or all he hold my camera or I can
set it up on my tripod but I didn't have
none of it so I just weighed really
quick and I wrote it down so really
quick I just want to put on October 3rd
I was 474 pounds as of today October
11th I am 467 pounds so I've lost 7
pounds this week and again like I said
it's not about my numbers I'm not
focused on my numbers I just want to
start having the healthiest relationship
I can with food because I know as my
relationship is becoming more healthy
with the food my body is going to
continue to have a healthy relationship
with itself and I will start losing
weight but that doesn't have to be the
main focus because here's the thing if I
get on the scale one week and I don't
see the the numbers going down I'm gonna
start beating myself up I'm gonna start
telling myself what I should have done
better what I lagged in and then I'm
gonna turn around and I'm going to share
that with you guys and if it's not
numbers that you guys see that you feel
I should be dropping that I might catch
judgment from somebody outside of the
circle and how fair is that to me as
well so you know it's very important to
you know protect your numbers and
protect your weight number because you
don't need to judge yourself nor do you
need to allow anybody to judge you this
is your process is nobody else's and
that's a big thing that my
counselor constantly is reminding me as
a me this is your process this isn't my
process this isn't YouTube's process or
Ali's process this is Amy's process how
Amy deals with it is how Amy is going to
get through it but it can only be mine
and I have to do it for me not for
anybody else and that's where I'm at
right now so with that being said I am
gonna start the first part of this book
Oh before I forget
so our first live is going to be October
26th it's honest Saturday 5:00 p.m.
Pacific Standard Time that would be 8:00
p.m. Eastern Time so just so you know
and I will make sure every Friday I'll
mark I'll put that in I'll put it on the
screen so that we have we have a
reminder each week for that so all right
this is the introduction to the book
this part might be a little bit long and
if you don't want to listen to it you
don't have to but this is the part this
pretty much talks more in depth about
intuitive eating and what it kind of
stands for so I think it's important to
listen because if it's not something
that fits with your lifestyle then you
know already right now you can click off
and not you know continue to do the
progress the the process with everybody
and if you don't it's okay I'm not going
to be offended but I think that it's
important for many people out there that
I think that this would work for them as
much as it's working for me so anyways
and we go the well-intentioned pursuit
of wellness and in so-called healthy
weight has been hijacked by a confluence
of factors and healthy eating has
involved into a near religious endeavor
with mortal morality and absolution and
tained through consuming the proper diet
public health policy has contributed to
the dilemma of declaring a war on
obesity
a holy war if you will which has led to
both weight stigma and flourishing diet
industry to the tune of nearly 60
billion per year in the name of health
in front of the backdrop of an
appearance based culture has triggered
the perception that we are one bite away
from a disaster it's a cultural neurosis
the fork has become akin to a loaded gun
just one wrong move pulls the trigger
this creates a perpetual background
anxiety at the kitchen table and every
time you eat eater beware you are only a
bite away from a heart attack or obesity
it's no wonder that people are driven to
popular eating crazes such as clean
eating and fat dieting all in the name
of health but this pursuit is creating
more problems a sub net sub natural body
of research shows that dieting is not
sustainable and leads to a host of
problems including eating disorder food
and body purse prosecute preoccupation
distraction from other personal health
goals reduce self-esteem weight
Stegman's stigmas Stinkum ization sorry
you guys and weight gain as a result
people are weary of dieting and yet
terrified of eating people don't know
how to eat anymore they are ashamed of
their bodies and don't trust that their
bodies work the pleasure of eating has
been stolen intuitive eating a concept
we created in 1995 based on evaluating
hundreds of studies in addition to our
clinical experience is the solution to
the growing dilemma what is intuitive
eating I'm sorry I'm looking down
because I'm trying to read this so I
just hope that you guys don't think I'm
being rude intuitive eating as a dynamic
mind-body interrogation of instinct
emotion and rational thought it is a
personal process of honor
your health by paying attention to the
messages of your body and meeting your
physical and emotional needs it is an
inner journey of discovering that puts
you front and center you are the expert
of your own body after all only you know
your thoughts feelings and experiences
only you know how hungry you are and
what food or mill will satisfy you
no diet plan or guru could possibly know
these things there are ten principles of
intuitive eating which work in two key
ways some of them help you gain body
attunement that is the ability to hear
and thus respond to the physical
sensations that arise within your body
such as a biological cue of hunger and
fullness and other principles work by
removing the obstacles to body
attunement cultivating attunement the
ability to perceive body sensation is
known as interceptive awareness which is
critical for attunement this is because
biological states such as having a full
bladder or feeling sleepy or hungry have
a physical sensation even emotional
states have a physical sensation which
can be very subtile being attuned to the
physical sensation of your body gives
you powerful information into your
physiological and psychological state
which helps you determine what you
should do to meet your needs perhaps you
need to sleep maybe you need to eat or
play or maybe you need to just take a
break your body knows it's rather
profound that all of this information is
available to you just by listening and
paying attention to your body removing
obstacles to attunement if you rather
than if rather than listening to your
body you have instead repeatedly
followed popular diet crazes you may
find yourself thinking that you don't
know how to eat anymore you may be
feeling confused conflicted and
mistrustful of your body that's why the
principles of intuitive eating also
worked to remove the obstacles to body
attunement obstacles to interceptive
awareness all usually originates from
your mind in the form of thoughts
beliefs and rule
such as rules about what you should or
shouldn't eat beliefs about what a
healthy body should look like and
judgmental thoughts about good food
versus bad food part of the antidote is
challenging these beliefs rules and
thoughts while cultivating a kind and
compassionate view along your journey to
becoming intuitive eater cultivating a
self compassionate viewpoint is vitally
important on this journey it is
important it is about looking at your
situation with kindness because having
compassion for yourself creates an
intuitive atmosphere for learning and
moving forward
inviting sorry inviting atmosphere for
learn learning and moving forward I
apologize if there were an eleventh
principle of intuitive eating it would
be self-care you are not getting your
basic needs met such as enough sleep it
can it can interfere with body
attunement at best it may make it
difficult to hear let alone respond to
the message of your body in a timely
manner at worse you might find yourself
turning to food to self soothe and cope
that's why you will be learning a lot
about self-care throughout the workbook
ok benefits of intuitive eating when we
wrote our first book intuitive eating
over 20 years ago we had no idea that
our concept would generate mini Stu
studies to date there have been over 60
studies in intuitive eating from around
the world which show many associated
health benefits including increased
well-being lower risk of eating disorder
and improved bio marks such as blood
sugar and cholesterol intuitive eaters
also enjoy eating a variety of foods and
have better interceptive awareness and
psychological hardness because of the
many health benefits intuitive eating
has been embraced by state public health
departments employee wellness programs
college students health programs and
many other programs that promote health
and well-being at many universities
intuitive eating is a required text in
court
in a number of academic departments
including nutrition psychology and
health education finally eating disorder
finally eating disorder treatment
programs are cooperating the principles
as a significant part of their treatment
protocol the pinna the benefits of
intuitive eating have been popularized
beyond the research world with mounting
interest from the media health
professionals corporate wellness
programs and the readers of our books
consequently we have been intuited I
can't breed hold on where did I just go
we have been united with requests for a
workbook on the intuitive eating
principles interest in this workbook has
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we have been united with requests for a
workbook on the intuitive eating
principles interest in this workbook has
come from both consumers who want to
honor their intuitive eating skills and
health professionals and researchers who
are seeking practical exercises for
their clients who will benefit from the
intuitive eating workbook this workbook
can be completed individually with a
counselor or within a group setting
special note to those with medical
conditions and eating disorders we
strongly recommend that you complete
this workbook in conjunction with your
health treatment team so that's what I'm
saying I'm not a health professional I
don't have any okay so for the first
activity in this book I forgot to click
a picture to scan it in for the answers
to be written for you guys ourselves
first I am so sorry about that so you're
gonna have to kind of just like work
with it this time because I completely
forgot to like I said scan that in so
you're gonna want to make a chart and
it's gonna have to do something in this
manner
with a yes and a no on each side you're
gonna want to make let's see sorry
one two three four okay you're gonna
make four separate columns so you're
gonna make four of these the first one
you're gonna make six across the second
section you're gonna make eight of these
and make eight going across section
three you're gonna make six going across
and section four you're gonna do three
going across and you want them to all be
separate cuz they're all set
separate sections so there are three
parts to this activity you will need a
pen or pencil for the exercise it is
important to take your time for this
exercise and preferably complete it in a
quiet environment free from distraction
part one write your name place the pen
or pencil in your dominant hand then
write your name below and mate and take
as much time as you need pay attention
to how the pin feels in your hand as you
write and then you can pause if you need
to and then come back so that way you
know cuz I clearly I'm gonna be going
through it faster than you're probably
going to be using writing it next switch
hands put your pin or pencil in your
dominant your non-dominant hand and
write your name below remember to take
your time and pay attention to how the
pin feels in your hand
part two compares that in contrast the
signatures number one look at your two
signatures is there a quality difference
between the the signatures written with
the dominant versus the non-dominant
hand how so number two did it feel
awkward holding the pin in the
non-dominant hand how did it feel
physically when you were writing with
your non-dominant hand compare the
contrast the physical sensation of
holding the pin and your not in your
dominant versus your non-dominant hand
number three what were your thoughts as
you were writing perhaps you had
thoughts of frustration and judgment my
writing looks like that of a first
grader number four what were your
emotional feelings perhaps you were feel
impatient judgemental intrigued
embarrassed fearful or amused and number
five did you have the belief of
expectation that your writing should
appear of the same quality even if your
non-dominant hand has had less
experience part three discussing and
processing both of your hands have
access to the same brain which possess
the knowledge of how to write and spell
your name yeah for the majority of
people there is a marked difference in
the quality of writing which reflects
the significance of experience or
practice learning how to become an
intuitive eater is a lot like learning
how to write with your non-dominant hand
it takes practice intellectual knowledge
is not enough if you have not had much
experience listening or responding to
your body hues in a timely manner it
will take patience and practice if you
have spent years dieting and creating
food rules it will take time to
challenge and destruct those rules and
beliefs which can interfere with
intuitive eating reflect upon your
eating experience do you have much
experience in paying attention and to
honoring your body what might that mean
for you in terms of cultivating patience
and compassion with the process like the
handwritten metaphor activity the
exercises this workbook will help you
connect with your body sensations
thoughts feelings and beliefs and help
you to pay attention to them as well as
practicing new ways to work with them
doing these exercises will help you find
a ways to honor yourself figure out what
you really need in life and provide you
with long lasting experiences which will
lead to a deep trust in your body your
mind and your soul please remember to be
kind and patient with yourself on this
journey to becoming an intuitive eater
intuitive eating assessment scale number
two in the following table statements
are grouped into three core Cara sticks
of intuitive eaters answer yes or no for
each statement if you are unsure of how
to respond to a statement at first
that's okay you might be somewhere
between a clear yes
between a clear yes or no but most
people will lean in one direction to the
other read the statement a few times and
consider if the description usually
applies to you
it is mostly yes or no so section one
that's what I was saying like make your
columns like section one number one I
try to avoid certain foods high in fat
carbs or calories number two if I'm
craving a certain food I don't allow
myself to have it number three I get mad
at myself for eating something unhealthy
number four I have forbidden foods that
I don't allow myself to eat number five
I don't allow myself to eat what foods I
desire at the moment and number six I
follow eating rules or diet plans that
dictate what went and how I eat so
here's like the first the first comb so
those should be only the ones for
section one and then section two eating
for physical rather than emotional
reasons number one I find myself eating
when I'm feeling emotional anxious sad
depressed even when I'm not physically
hungry number two I find myself eating
when I am lonely even when I'm not
physically hungry remember you're gonna
be either marking yes or no on these
number three I use food to help me
soothe my negative commotions number
four I find myself eating when I am
stressed out even when I am not
physically hungry number five I am not
able to cope with my negative emotions
anxiety and sadness without turning to
food for comfort number six when I am
bored I eat for just something to do
number seven when I am lonely I turn to
food for comfort number eight I have
difficulty finding ways to cope with
stress and anxiety other than by eating
section three reliance on internal
hunger and sanity Q's SATA DQ's I hope
I'm saying that right
number one I trust my body to tell me
when to eat number two I trust my body
to tell me what to eat number three I
trust my body to tell me how much to eat
number four I rely on my hunger signals
to tell me when to eat number five I
rare I rely on my fullness signals to
tell me when to stop eating number six
I trust my body to tell me when to stop
eating Section four body food choice
number one most of the time I desire to
eat nutrious nutritious foods number two
I mostly eat foods that make my body
perform efficiently well number three I
mostly eat foods that give my body
energy and stamina okay so now we're at
the scoring part for sections one and
two add up your yes responses and write
it in the left-hand column of the table
below each yes statement indicates an
area that likely needs some work so
total yes responses for section 1 and
section 2
how many yeses did you mark so in
Section one there were six statements so
how many so I marked three yeses in the
six statements out of the six statements
section two I marked eight yeses out of
eight statements for sections three and
four add up your no responses and write
it in the left-hand column of the table
below each no statement indicates an
area that likely needs some work
okay section three how many nose did you
respond out of six statements I did
three section four how many no responses
out of four statements I had zero so now
it will be helpful to periodically
retake this assessment to help gauge
your project per group progress you
can record and compare your scores below
so see right here you can have the date
and all else key on this so you guys can
have that too to look at but you have
your date and then here's your columns
or your section sorry and then how many
numbers you have does that make sense so
like number one maybe today you're at a
three but maybe four months from now
maybe you'll be one out of the six you
know what I'm saying please do not fret
if you answered yes to many of the
statements in the first two sections or
have a lot of responses of no in the
last two sections this is simply an
assessment to see where you are at now
not a judgment
consider that your responses merely
indicate how much this workbook will
help you imagine how you will feel when
you are generally able to change your
responses the freedom from food and body
anxiety with self confidence and inner
trust of your body in bodies in innate
wisdom I've never heard that word before
in the first chapter you will learn how
to reject the dieting mentality which is
a critical first step toward inner peace
and freedom and beginning and intuitive
eater so that is for that's gonna mark
today so our first chapter will be
principle 1 reject the dieting the diet
mentality that will be for next Friday I
wanted to really focus on the assessment
and things today because I think it's
important and you know as I am reading
these things to you I'm doing them too I
am answering them just as well because I
think it's important in I again I'm
doing this and I'm learning just like
all of you I'm not perfect I'm not a
professional I did not go to school and
get a degree in this this is not
something that I'm trying to sell it is
merely just meat
trying to share with you something that
I am compassionate about and I think
would be really helpful to others and
like I said if it's not something you're
interested in you don't have to watch
this part this is just a video that has
to do with intuitive eaters and that's
it you know so but that doesn't take
away from my other you know vlogs and
things like that like I'll still have
vlogs out there and all that good stuff
so anyways I am going to close and I
hope you guys enjoyed I again will put
the disc the link to the intuitive
eating workbook in the description below
on my community post I will scan the
picture so that way you guys can go
ahead and be able to write down however
you want to do it they'll just be what
you guys can follow along with so
anyways I hope you guys enjoyed this
first session with intuitive eating and
I will see you again next Friday bye bye