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Cover image of Binge Dieting   Learn how to change your relationship with Eating

Binge Dieting Learn how to change your relationship with Eating

This podcast by Dietitian and Integrative Health Coach Betsy Thurston will cover practical ways to manage weight and eating challenges. You will learn how to stop binge eating, control weight without dieting, and develop a new relationship with eating, food, and your body. See www.betsythurstonrd.com for additional information

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Binge Eating is only a habit and you do have control

Betsy Thurston MPH RD talks about the approach to recovery that was presented in the book , "Brain Over Binge" by Kathryn Hansen.  In this book the theory is that we absolutely have control over binge eating and that sometimes more in-depth therapy is unnecessary. Betsy talks about the key points in this book and how these ideas compare to other more common recovery models. 

46mins

26 Jun 2015

Rank #1

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How to Balance the Food You Eat

It’s hard to talk about eating without tying it to ideas about nutrition, so it's helpful to understand what makes up the food we eat and how it affects our bodies. Different foods have different functions in the body. There is no one answer to the question, “What should I eat?” However, there are guidelines to help you balance it out. In today's episode, I touch on the science of food. I talk about the different food groups and the general rule of thumb when eating. Tune in to the full episode to get the most valuable insights on the nitty-gritty of the food we eat. I am now offering a virtual 7-week CLASS! The class is geared toward behavior change. It is for people who struggle with maintaining a stress-free relationship with eating.  The class will include pre-recorded videos, audio recordings, handouts, membership in a Facebook community. Enrollment is ongoing! Register now so that you don't miss out on all the content! If you would prefer more individualized help, contact me so we can schedule a private virtual session. To sign up for the class or get private help, you can send me an email at betsy@betsythurstonrd.com or visit my website. Here are three reasons why you should listen to the full podcast episode: What is the primary goal of eating? Learn about the nutritional qualities of the food you eat. Discover the importance of keeping a low glycemic index. Resources Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates Episode Highlights The Goal of Eating Balanced, healthy eating correlates with stable blood sugar levels. When you control how you eat so that you don't starve yourself and then overeat in the next meal, the body’s ability to self regulate many biological processes is maximized. Remember: your brain runs your body and relies on glucose or blood sugar to function. Keeping your blood sugar stable is crucial to health and also to decreasing disruptive food cravings. Incorporating snacks between your meals can help regulate your blood sugar. A good snack would be something that includes protein and fiber. When eating, keep in mind that fun foods that aren’t thought of as “healthy” can be worked into an eating program.   What Makes Up the Food We Eat The macronutrients that our food contains are protein, carbohydrates, and fats. All foods in the world are either one of these or a combination of them. Carbohydrates Carbohydrates are either simple or complex. Complex carbohydrates are generally better because they come packaged with other nutrients such as protein and fiber. Quinoa and brown rice are more complex than white rice and white flour, for example. Because the body was not designed to process excessive amounts of sugar, it can get confused and overreact when eating large amounts of sugar/refined flour/convenience foods. As a result, it can influence the process of the hormones involved in the body's response to knowing when to stop eating. The Food Groups The primary food groups include: Proteins. We can get proteins from both plants and animal products. Some diets may be low protein, like a vegetarian diet, or high protein, like the Keto or paleo diet. You need to investigate what works for you and what feels good in your body. Dairy. Dairy tends to contain large amounts of calcium and other important nutrients. It can be a wonderful source of protein. Still, some consider dairy to be harmful to the health of the body. The topic is controversial Fat. Fat serves many functions in the body, including the absorption of fat-soluble vitamins and minerals and the lining of all cell membranes. It helps us feel satiated and can prevent overeating.  Grains.  Grains such as wheat, rice, oats,  and quinoa provide energy as well as a number of important B vitamins and minerals. Grains are carbohydrates that can provide a stabilizing effect on blood sugar.  Vegetables. Vegetables are probably the master food group and the basis of a multitude of scientific research correlating them with reductions in disease risk. It is almost impossible to eat too many vegetables; they often come packaged with protein and they always have an abundance of healing phytonutrients, vitamins, minerals, and fiber.  Fruits. Fruits, like vegetables, are powerhouses of nutrition. They don’t come packaged with protein but they do contain many of the same healing phytonutrients, vitamins, and minerals as vegetables. It is beneficial to include several servings of fruit a day.  Comparison of Different “Diets” Any “diet” comes with a diet mentality; if you are on a diet, part of you will want to resist it. Diets are naturally unsustainable, and in the long run, generally, create an unhealthy relationship with eating.  A 2009 study compared four popular weight-loss diets using similar calorie counts. They looked at the ratios of protein, carbohydrate, and fat. After two years, the conclusion was that all the diets were equally effective in losing or maintaining weight. The success was primarily attributed to matching the people to the right eating methods, not the percentage of the macronutrients. In the long run though, no diet correlated with lasting change.  Instead of getting stuck in details, it's more crucial to go back to the basics of eating intuitively. Food Consumption Across History and Culture Each culture has a food consumption system based on many factors. These factors dictate how they eat and include religion, social rules, their ecosystem, and more. Even today, there are hidden factors affecting your dietary choices. Ways of Eating That Are Not Helpful Science has red-flagged any way of eating that excludes entire food groups or has strict rules. Some people however do report feeling best on a strict diet plan, and can maintain this way of eating for years. While this is not typical, it does work for some, and as long as the body receives all essential minerals and vitamins and there are no psychological impulses to rebel, these rigid programs can be effective. Since the great majority of people can’t sustain these strict programs, though, intuitive eating and balanced eating is recommended. There is no exact answer to the question, “What should I eat?”  In general, scientific recommendations for optimal nutrition also includes a minimum of packaged, processed, refined foods.  The Glycemic Index One key marker for problems with weight management is insulin resistance. When this happens insulin stops working correctly in the body, which causes other hormones to become impaired.  The glycemic index is the amount of glucose released into the blood after eating any carbohydrate. Carbohydrates are important for health and are found in grains, vegetables, fruits, and dairy products. Low-glycemic-index carbohydrates cause a slower rise of glucose and insulin in the blood, which is good for the body and are better metabolized than high glycemic-index foods. White rice and white potatoes and candy, for example, are high glycemic carbohydrates. Quinoa and legumes and broccoli are examples of carbohydrates with a lower glycemic index.  The Invitation Consider making it your goal for the next couple of weeks to focus on eating vegetables and other low-glycemic-index foods. Balance meals with lean protein, such as fish or red meat, as well as fiber. This combination will keep you satisfied while also keeping your blood sugar regulated. Keep in mind not to get stuck in specific food rules. Believing foods are forbidden will create fear and stress and can lead to resistance, food cravings, and overeating.  5 Powerful Quotes from this Episode “No one can tell you the best way to eat; it's something that you have to know for you.” “We need to stop giving food power and labeling it good and bad.” “This is a matter of what works for you, what feels good in your body, what works in your lifestyle, what do you enjoy.” “So you might be wanting me to tell you exactly, “What do I eat? Tell me what to eat right now.” And I can't do that because there is no answer to that.” “So relax, sit back, enjoy the journey. It’s a wonderful journey; you learn about yourself. And along the way, the weight will start to come off, and you'll start to understand your habits, and you'll start to make little changes, and it's all going to fall into place, and it's going to be awesome.” If you listened to the podcast and enjoyed it, please share and post a review! Have any questions or want to schedule an appointment? You can email me at betsy@betsythurstonrd.com or visit my website. To making peace with eating, Betsy

33mins

10 Dec 2020

Rank #2

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How to Use the Hunger Scale for Intuitive Eating

How to Use the Hunger Scale for Intuitive Eating Wouldn't it be nice if you can give your body permission to eat without feeling guilty? Often, we rely on binge dieting strategies and beat ourselves up for the short-term numbers we see on the scale. But what will happen if we tune into our hunger scale long-term and eat to honor our body? In this episode, I discuss two essential skills to gain control over your weight. I will also introduce strategies for tuning into the body's wisdom and tracking hunger numerically. Make sure to tune in to the full podcast to learn more about how you can teach your mind to change how it sees eating. I am now offering a virtual 7-week CLASS! The class will include pre-recorded videos, audio recordings, handouts, and membership in a Facebook community.  Enrollment is ongoing! Register now so you don’t miss out on all the content! If you would prefer more individualized help, contact me so we can schedule a private virtual session. To sign up for the class or get private help, you can send me an email at betsy@betsythurstonrd.com or visit my website. Here are three reasons why you should listen to the full episode: Discover the concept behind intuitive eating. What does the hunger scale look like? Learn how you can apply the gold standard of the hunger scale into your eating. Resources Intuitive Eating by Evelyn Tribole and Elyse Resch The Tortoise and the Hare Weight Watchers MyFitnessPal The Self-Compassion Diet by Jean Fain Episode Highlights The Concept of Intuitive Eating The basis of intuitive eating is to learn to tune into the body and trust your own wisdom. As a result, you will make better food choices naturally and eventually attain a healthy body weight for you, not for others. While diets work short-term, mounting fact-based studies prove that these can be detrimental in the long run. The mentality involved in dieting creates a mental block and self-sabotage in the bigger scheme of things. Meanwhile, intuitive eating takes a little longer to be effective. It’s not a quick fix, and it tends to be unstructured, which can be scary for a lot of people. Intuitive Eating as an Art Form Combining intuitive eating with structure means allowing life and food to work together while being aware that sometimes structure is helpful. Being able to walk this balance is an art form. Many programs like Weight Watchers are educational in terms of food portions, calories, and food value. Calorie apps can also teach you a lot, but they can also be the root of the problem if you hate breaking the rules. However, it often does not hold up in the long term because of the “Today I'm on; tomorrow I'm off” mentality. No one can sustain that for their entire life. You need to see eating as a way of honoring your body. It’s easy to stay focused when eating intuitively because there are no rules to keep track of. Instead, you will develop a continuous mental script that focuses on what your body feels. Introducing the Hunger Scale The best way to stop your exhausting diet cycle is to get to the root of the problem. The hunger scale refers to physical—not emotional—hunger. Emotional hunger happens more suddenly. In contrast, physical hunger usually happens more slowly over time. However, it's important to note that each person experiences physical hunger a little bit differently. Generally, the hunger scale looks like this: the negative numbers signify hunger, zero is neutral, and the positive numbers indicate feeling full or satisfied. The Negative Scale Here’s a better look at the negative scale. −10: You’re so hungry you feel like you’re going to die or pass out. −8: You’re starving. −6: You’re very hungry. −4: You’re hungry. −2: You’re feeling the first pangs of hunger. The Positive Scale Here's a better look at the positive scale. +10: You’re so full that you’re physically sick. +8: You’re extremely full. +6: You're very full. +4: You’re full. +2: You’re satisfied. Your Homework: How Hungry Am I? Start recording the food you eat using a food diary or a phone app. Write down the food, the time, the portions of the food you're eating, and the number on the scale which reflects how hungry you are. It doesn't matter if you're still eating if you already feel stuffed. Here, you're just recording without any judgment. After you finish eating, write a second number which reflects how satisfied or full you feel. Having a mental dialogue would help you fight off the resistance of food recording. The Gold Standard We’re working toward a gold standard that is more or less a narrow range of −2 or +2. It means that you eat before you're hungry and you stop before you're full. Remember: eating when you're overly hungry pushes you to overeat or eat too fast. Stopping before you're full is the best way of honoring your body and managing your eating. The Importance of Patience & Self-Compassion Success in this journey means understanding that it is a journey. It is putting your foot in a gray area of thinking positive and forgiving thoughts. Keep in mind that self-talk is a massive source of sabotage. You must develop self-love and forgiveness, understanding that you are doing the best you can do at any given moment. Remember: eating is not black and white. Hence, you must allow life into eating and its rhythm and flow to work together. 5 Powerful Quotes from this Episode “You have to have a mentality of, ‘This is the way I am going to eat to honor my body because what I'm eating right now feels good in my body.’” “All those ads that you see that tell you you can lose lots of weight fast, that is not going to work in the big picture. It's a waste of time, energy, and money, and it feeds the mental cycle of feeling like a failure with dieting. That is absolutely at the crux of the problem.” “You must have patience. You must have self-love. You must let go of guilt. You must relax. You must be in the flow of, ‘I'm doing the best I can.’” “It's not good for your body or for you to be a binge dieter. Yet, in the moment, we act in the best way we know how. So ease up, please, on yourself.” “It's hard to develop the skill of allowing food intake and food cravings with life because the problem is life is about flow and rhythm and unpredictability.” If you listened to the podcast and enjoyed it, please share and post a review! Have any questions or want to schedule an appointment? You can email me at betsy@betsythurstonrd.com or visit my website. To making peace with eating, Betsy

32mins

26 Nov 2020

Rank #3

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Reducing anxiety and impulsive food decisions by accessing your "wise mind"

Betsy Thurston MPH RD talks about how to access your wise mind when in the moment of emotional eating or distress. Wise Mind comes from a branch of therapy called DBT therapy and is an effective way to teach yourself how to manage your emotions and impulses without acting on them.

29mins

15 Aug 2014

Rank #4

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The Importance of Setting a Daily Intention

The Importance of Setting a Daily Intention The first step in change can be the hardest. It's easy to lose focus, even when you think you've prepared enough for it. A daily intention is a great way to help your brain come back to the present tense and to your goals, especially when you’re in the midst of a moment of stress and overwhelm. In this episode, I discuss the art of managing your thoughts and setting an intention with your eating habits. I talk about the importance of staying in the present and focusing on the process of reaching your goals. Make sure to tune in to the episode to learn more about setting a daily intention effectively. I am now offering a virtual 7-week CLASS! The transformative class will include pre-recorded videos, audio recordings, handouts, membership in a Facebook community. It is packed with content. You can’t take this class and not begin to understand the roots of your eating habits that you might be frustrated with.  Enrollment is ongoing! Register now, so you don't miss out on all the content! If you would prefer more individualized help, contact me so we can schedule a private virtual session. To sign up for the class or to get private help, you can send me an email at betsy@betsythurstonrd.com or visit my website. Here are three reasons why you should listen to the full podcast episode: Learn what the polar bear effect is and how you can address it. Understand more about the art of effective intention setting. Discover how you can continuously get back in touch with your daily intention when you're thrown off course. Resources Harvard Health’s OmniHeart Study The Four-Day Win by Martha Beck The White Bear Story by Daniel M. Wegner and David J. Schneider The 21-Day Consciousness Cleanse by Debbie Ford Episode Highlights Where Is Your Attention? Setting a daily intention is about identifying where your attention is. Often, when we want to lose weight, we get stuck in the problem instead of focusing on the vision. However, there is an art to managing your thoughts. When you constantly think about the food you want to avoid, you will likely end up obsessing over it. That is what draws you right into the kitchen and makes you struggle.  The Polar Bear Effect Martha Beck talked about the “polar bear effect” study in her book, The Four-Day Win. It applies to anything we don’t want.  The study found that under ideal conditions, we can suppress thoughts we want to suppress. However, when we're stressed, our cognitive load is very high. As a result, the change that we want to happen becomes the opposite of what the brain can do. The same thing happens when you obsess over the thought of losing weight — what you resist persists. The Art of Setting an Intention First, it is crucial to understand how to make an effective intention. When you want something, detach your thinking from the outcome. Instead of focusing on the result, you must focus on the process, staying in the present tense minute by minute. We tend to worry about what we should’ve done and what we should do in the future. However, keep in mind that the point of power in life is the present. You must let go of needing to see a lower number on the scale. You only need to be aware of the here and now in the present and get into the flow. It takes discipline to practice this skill. What Is the Daily Intention? The daily intention involves our thoughts, beliefs, and values in the here and now. A good daily intention is very much dependent on your specific struggle. First, keep in mind that our emotions direct us. No one on the planet that I know doesn't eat emotionally. Recent research has shown that our feelings originate in our heart's energy, transmitting a signal to the brain. Setting a Daily Intention Now, let's set an intention. First, ask yourself, “How do I want to feel today?” What is the feeling that you want to generate from it? Write down one action statement on an index card. Start with the words, “I will…” or “I am…” Carry it with you, recite it every hour, and write it down on your phone’s reminders. Your daily intention must align with who you want to be and how you want to feel. When you focus on this the entire day, your practical food-related goals will not be such a struggle. Debbie Ford talked about the concept of intention in her book, The 21-Day Consciousness Cleanse. She says once you set your intention, you must ask yourself what you have to give up to ensure you fulfill that. You need to let go of the thought that’s in the way of you being in alignment with your goal. Being Aware of Your Daily Intention Again, have a present-tense action statement for your daily intention. It can be as simple as, “I will love and accept myself as I am,” or “I will honor my body today with healthy food.”  However, keep in mind that you will inevitably get thrown off course all day long after setting this. So, your mission is to continually be aware of this daily intention to get back on track. Keep remembering that you have set an intention and that's who you will be today. 5 Powerful Quotes from this Episode “The harder we try to stop our thoughts, the more we get them.” “Do not focus on the outcome; you must focus on the process.” “The point of power in life is the present tense. Stay there.” “Every single person on this planet is worthy, and every single solitary person on this planet has a purpose and a divine — in my mind anyway — a divine plan that they need to fulfill. They need to be themselves. They have a purpose, which is, ‘Figure out what my purpose is and do it.’” “Life will throw us off course all day long. And that's what happens, and that's okay. That's not even a problem. In fact, it's there perhaps to help us remember to get back in touch with our daily intention, which is peaceful, loving, forgiving, honoring ourselves.” If you listened to the podcast and enjoyed it, please share and post a review! Have any questions or want to schedule an appointment? You can email me at betsy@betsythurstonrd.com or visit my website. To making peace with eating, Betsy

30mins

31 Dec 2020

Rank #5

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The best tool to improve your eating patterns

Betsy Thurston MPH RD presents perhaps the best tool available to help shift your disordered eating and thinking patterns so that you can get back on track.  This is part one of using mindfulness techniques in the journey towards food and weight issues.

48mins

10 Oct 2015

Rank #6

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Having an honest conversation with the part of us that's eating

Betsy Thurston MPH RD talks about how to manage emotions such as panic, anxiety, fear, or anger without resorting to food. She includes a role play between internal parts of us using internal family systems therapy (IFS) . Betsy also covers key points needed to survive eating problems during this stressful time period including the anti inflammatory diet, structuring meals and creating boundaries.  

40mins

29 Mar 2020

Rank #7

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Understanding the Triangle of Perfectionism, Binge Eating & Shame 

Understanding the Triangle of Perfectionism, Binge Eating & Shame  We all have a family that lives inside of us, which each member showing up as voices, urges, sensations, or images. These inner voices can be your harshest critics and worst enablers yet they’re trying desperately to help you.  When it comes to binge dieting, understanding and finding these parts of us through a lens of compassion will take you one step closer to healing. In fact, it will ultimately completely heal you. This is what internal family systems (IFS) therapy is all about. It will help you make sense of the different parts of your mind that enable perfectionist tendencies and binge eating, and the parts that that hold our shame.  In this episode, we will look at the most cutting edge treatment for healing eating disorders and addiction available, called internal family systems or IFS therapy. I will discuss three common parts that often exist as an internal triangle among people with eating disorders. By understanding these parts through IFS therapy, you will be able to focus like a laser on the specific voices, urges and sensations that often show up.  Tune in to this episode if you want to know how to use the internal family systems theory in dealing with binge dieting. I will teach this process in more detail in my class.  I am now offering a virtual 7-week CLASS!The class will include pre-recorded videos, audio recordings, handouts, membership in a Facebook community, and weekly private group sessions.  The class begins on October 2, and enrolling now will guarantee that you can participate in the private Zoom meetings with therapist Blair Thurston. The cost is an introductory price! Participants enrolling after the class starts in October can still access all the content but will miss out on weekly therapy zoom participation.  If you would prefer more individualized help, contact me so we can schedule a private virtual session.  To sign up for the class or to get private help, you can send me an email at betsy@betsythurstonrd.com or visit my website. Here are three reasons why you should listen to the full episode:  Learn how internal family systems therapy will guide you in healing binge eating or obsessive thinking around foods.  I will explain three common parts which often manifest in the triangle of eating disordered thinking.  Discover new insights on how to approach the problem of binge eating in the most cutting edge treatment currently available.  Resources  Learn more about Dr. Richard Schwartz, Ph.D. and the Internal Family Systems Institute. Episode Highlights  The Internal Family Systems Therapy The IFS therapy is about understanding all the different parts of your mind, including those that are upset, anxious, compulsive, critical, controlling, and shaming.  The brain operates as a system, like a family. There are personalities and roles each part plays. All parts work together as a system; however, each part is often unaware of the needs of other parts in the system. The goal of IFS therapy is to be aware of the parts, relate to them directly, and help them operate in a way that will benefit the entire system (which is you).  The C’s of IFS Therapy  IFS believes that we each have a perfect, innocent essence which can act as a healing agent for the system. As you learn how to connect with this essence, you will naturally be able to connect with and will come in contact with eight traits: compassion, curiosity, connection, calm, courage, clarity, caring, and creativity. Listen to the full episode to learn more about each of them.  As these traits naturally begin to have more presence in your system, you will have a better chance of making a connection with and having a dialogue with the parts of you that make you binge eat or act in other compulsive ways. Creating a dialogue helps make sense of your destructive behaviors and change them.  The Triangle of Eating Disorders  The Exile Part  We push this part away from our awareness because it hurts. In eating disorders, the exile part holds the deep shame about the body or other experiences from our past. This part holds thoughts of unworthiness and shame and makes it difficult to seek self-love and self-compassion.  The Perfectionist Part  The perfectionist part says you need to be perfect and organized. It often teams up with your inner critic and with the desire to eat perfectly. It tries to protect us from failure and hurt, which is a good thing, but it can also get carried away and create more harm than good. The more the perfectionist part is in control, the more the person might go into panic mode. It often brings out unrealistic demands.  The Binge Eating Part  Since the perfectionist usually can't be maintained, it reinforces shame, and this will trigger a binge eating part for comfort.  The binge part is another protective part: it not only brings comfort but it ensures that you won’t be deprived. It generally has several functions. It often starts with a craving and then morphs into a binge.  Working with the Binge Eating Part Through IFS Therapy  The hallmark of IFS therapy is learning how to find and relate to all parts in a loving and compassionate way by being a separate observer of the parts. Instead of fighting each of them, you understand that each part serves a function and your goal is to develop a trusting relationship with them. 5 Powerful Quotes from This Episode “I think it’s really important to take a breath and to honor and validate and acknowledge the exhausting journey that you’ve probably been in.”  “We always want to keep in mind that our parts work on our behalf really trying to help and love us and save us from pain.” “Because the reality is no one can maintain a perfectionist stance – because, who’s perfect? You can’t do it. So the more the perfectionist part and the critic is in control, the more the person tends to flounder.”  “So when you’re stuck in the perfectionist critic part, and it gets to the point where you can’t maintain it, it reinforces the shame and the feelings of inadequacy in the exile part. And not only that, it’s going to catapult you right into the other part of the triangle, which is the binge part.”   “So as long as you have this loving dialogue with this part, it’s all good. This is how in time you heal the part. You reassure the part over and over and over.”  If you listened to the podcast and enjoyed it, please share and post a review! Have any questions or want to schedule an appointment? You can email me at betsy@betsythurstonrd.com or visit my website. To making peace with eating, Betsy

52mins

17 Nov 2020

Rank #8

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Best Weight Loss Diets, Also, sugar, gluten, food sensitivities

Betsy Thurston MPH RD looks at the idea of dieting for weight loss and comments on the keto diet, weight watchers, and several others that are common. She also looks at the topics of gluten, food sensitivities, sugar and carbohydrates

42mins

19 Apr 2018

Rank #9

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How to Master the Art of Eating Intuitively

Intuitive eating is the practice of looking inward and noticing body sensations so you can more accurately choose which foods and which portion sizes would be best in that moment.  It also involves noticing thoughts, habits, and emotions that might be present as you reach for the food--especially those which might have nothing to do with physical hunger or satiety.  Intuitive eating is a practice of honoring the wisdom of the body and trusting that you will feel best when you can learn to delay or minimize the habits and impulses to eat for the “wrong” reasons. These include eating to avoid feeling bored, lonely, sad, angry, or scared, or to rebel against restrictive diet rules. Most people who live with a diet mentality feel compelled to take an extravagant break from the boring and limiting rules. It’s fun to be bad! It is difficult to eat intuitively when you hate your body, or when you hate the parts of you that feel compelled to eat for reasons other than hunger. Intentionally focusing on the skill of self-compassion can dramatically increase your ability to eat ideal portion sizes of ideal foods. Sometimes an ideal portion size is very small, perhaps even just 4 or 5 bites. Other times the ideal portion might be much larger. Sometimes an ideal food is a comfort food and sometimes it’s a plate of vegetables and lean protein.  If you skip meals or have limited amounts of protein or colorful foods then you might end up so physically hungry that you overeat.  Intuitive eating is hardest to do when you’re stuck in an emotionally charged headspace, or when eating habits take over, so this is the exact time when you might want to stop, pause, and ask yourself what food and in what amount would be just enough for you.  Common eating habits that sabotage intuitive eating might include Friday or Saturday nights, alcohol, the hours in between dinner and bedtime, or afternoon breaks from the pressures of the day. Eating Intuitively Also Includes Mindful Eating Taking your time to eat slowly and deliberately is the essence of mindful eating. When you eat mindfully you pay attention to the look, feel, taste, smell, texture, and portion size. You notice that you are chewing and swallowing even as you notice what’s going on in the room around you. You can develop the capacity to eat mindfully at the same time you are present in a setting with others or stuck in a moment of sadness or fear.  Listen to this podcast episode if you want to learn more about intuitive eating: listen to the episode here.

42mins

10 Aug 2021

Rank #10

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Personality and Eating: Understanding the basis of problems with eating

Betsy Thurston MPH RD talks about a powerfully accurate and helpful system of personality typing that sheds light on dysfunctional eating patterns.  She gives an overview of all personality types in the enneagram and highlights the people pleasing, helper personality. The podcast gives suggestions on how all types can  work with this system to improve their relationship with eating.  Specific examples of several clients and how their personality type had an influence on eating behaviors are included. 

1hr 3mins

1 Feb 2016

Rank #11

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How to get your brain working for you (rather then against you)

Betsy Thurston MPH RD talks about brain research and gives specific tools and ideas to help you get more in control of your brain.  Hopefully weight and health issues will then be more easily resolved.

40mins

19 Jan 2015

Rank #12

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This Tool Can Stop Your Food Cravings

This Tool Can Stop Your Food Cravings Do you often find yourself binge eating? Are you having trouble following through with your goals? The good news is there are several ways to manage your food cravings and learn how to train your brain to stop the impulse to go into a binge eating moment.   In this episode, I discuss one great tool you can use to help stop the cravings and impulsive thoughts leading to a food binge. I also talk about the limitations of prescribed meal plans or diets and why it is typical that people will not be able to follow them. Tune in to the full episode and learn more about how to train your brain to change your relationship with the cravings and impulses.  I am now offering a virtual 7-week CLASS! The class will include pre-recorded videos, audio recordings, handouts, membership in a Facebook community, and weekly private group sessions.  The class begins on October 2, and enrolling now will guarantee that you can participate in the private Zoom meetings with therapist Blair Thurston. Participants enrolling after the class starts will be able to access all the content but will miss out on group participation. If you would prefer more individualized help, contact me so we can schedule a private virtual session. To sign up for the class or to get private help, you can send me an email at betsy@betsythurstonrd.com or visit my website. Here are three reasons why you should listen to the full episode: Why is it challenging to follow meal plans? What can you do when you start reverting to old binge eating habits? How to use the Sedona Method to retrain your brain? Resources The Sedona Method Episode Highlights Why It Is Difficult to Follow a Meal Plan Although we might want to follow a plan or a diet, we often can’t stay with it because our mind’s fears, habits, and impulses are too strong. It’s not that we are lazy, rebellious, or won’t follow the plan—we just can’t do it until the mind becomes calmer. Believing You Can Do Something Matters When parts of you believe that you can’t succeed, the brain will flood with emotions of defeat, helplessness, overwhelm, and shame. Rather than trying harder, this lack of belief will give you an excuse to succumb to a moment of weakness. The lack of belief will sometimes subconsciously try to prevent you from risking failure, and it might secretly have a mission of self-sabotage. Managing belief is a key piece of the puzzle for success. Reverting to Old Habits Is Not a Catastrophe If you notice that you are reverting to your old eating habits, stop and breathe. Instead of going into a period of sadness, anger, or regret, use this impulse as a sign pointing to what you must do. Learning how to understand and connect with your fears is part of the journey of healing. Without facing your fears, these parts inside of you can’t heal. Things to Note if You Are in a Cycle of Self-Sabotaging Behavior Depriving yourself of food may lead to overeating. But by connecting with our beliefs, we can tap into the energy of our subconscious, which drives us.  Addiction occurs when wanting something turns into needing something. It makes sense because it’s a way to feel more in control and calm. The willingness to pause, reflect, and turn inward will allow the process of change. Learning From the Experience of a Client One of my clients wants to eat healthier. However, when she eats, she gets stuck in a loop of uncomfortable thoughts and emotions, which leads to overeating. The uncomfortable thoughts resulted from a memory of an experience that was stuck in the subconscious. Sedona Method’s Steps to Retraining Your Brain Sedona Method is a simple 4-step process to train your brain to be present with emotions in a different way. The podcast will go into this tool in more depth. Stop and notice feelings. Focus on your instinct to resist them. Allow yourself to feel your emotions and impulses fully. After you let yourself feel them, ask yourself, “Now that I have felt it, can I let it go?” Tips from the Sedona Method One way to let feelings or cravings go is to imagine them as little pieces of thoughts breaking away and going into space. You may also think about dropping the emotions as if they were an item you are holding in your hand. Imagine the craving as a car accelerator that you can mentally direct to slow down. The Brain as a Machine The brain is like a machine, repeating what is comfortable and familiar. Addiction or extreme behaviors happen when parts of the brain get carried away with their efforts to help. Flooding your brain with new ideas and willingly practicing new ways to respond to situations will create new neural pathways. The more you follow these new paths, the less your brain will revert to its old default patterning. 5 Powerful Quotes from this Episode “You will change if you know how to change. And how to change almost always requires baby steps—you don't do it all at once; it’s a slow process.” “I think it's helpful to remember that what you fear is what is going to lead you to a place of greater wisdom and abilities. So, what you fear is exactly what you need in order to stop avoiding whatever is going on with you.” “If you're stuck with overthinking and yo-yo dieting and disordered eating patterns, I'm convinced it's very, very difficult to get out of these cycles on your own. And getting outside guidance, perspective, and accountability makes a huge difference.” “At first, it might seem impossible. It might seem like you truly cannot change your compulsion to think about the same things… Rest assured, you can train your brain to shift. You can do this.” “Belief that you can do this is really important. And you know what? You can do anything. So never forget that.” If you listened to the podcast and enjoyed it, please share and post a review! Have any questions or want to schedule an appointment? You can email me at betsy@betsythurstonrd.com or visit my website. To making peace with eating, Betsy

33mins

19 Nov 2020

Rank #13

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Managing Energy and Emotions Part Two

Betsy Thurston MPH RD continues the discussion about managing energy and emotions, and presents a powerful and simple tool called the Sedona Method.

34mins

4 Jul 2014

Rank #14