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Katie Tewes, CHHC

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5 Steps to Get You Back on Track Towards Food Freedom!

January 11, 2019

Do you often feel consumed by thoughts of food, your body, your weight, or exercise?

Do you wish you could just snap out of it?

Join me as I give you my 5 Steps to Get You Back on Track Towards Food Freedom!

https://youtu.be/1N303G5j6FA

If you want personalized support with finding food freedom and learning to acceptance YOU with no strings attached, you can sign up for a free consultation call with me HERE!

💜 Katie
Certified Holistic Health Coach
Intuitive Eating & Mindset Mentor

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Why you find comfort in your eating disorder and what to do about it.

Why Eating Foods You Binge on Will Help Stop the Binges

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Recent Posts

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How an ADD medication played a role in my eating disorder
Your Weight Isn’t the Issue
What is an Eating Disorder Recovery Coach?
5 Ways to Know if You’re Taking ‘Healthy Eating’ to the Extreme

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What if you actually ate the foods you crave? 🤔 . Sounds crazy doesn’t it? . Because what normally happens if you are craving something and you don't eat it? 😭 . You start to think about it non-stop. And when the time finally comes that you 'give in' and eat it, you probably go a little overboard. . And then you think you can't be trusted around those foods so you never keep them in the house, you might avoid those aisles at the grocery store, you tell yourself you must keep 'on track' to get to the desired physical goals you set, but your thoughts about the foods you crave just gets more intense as the days go on. 😩 . That is why, when you want to stop your food cravings, eating the foods you crave is pretty much the only outcome that makes sense. 😘 . And if you want to learn the 10 Ways to Actually Curve Food Cravings, click the link in my bio. ⬆️⬆️⬆️

That’s exactly what I am doing. . Social media is a big trigger for me. I can quickly go into comparison mode and start to only find worth and value for myself from social media. . Before I started my coaching business, Joyfulbeets, I had not been on social media for 4 years. Mainly because it was taking quite a toll on my emotional, mental, and physical wellbeing. . So when I decided to start my online/virtual eating disorder recovery coaching business, I was a little apprehensive. . But...because I was in a more positive mindset and thought I ‘needed’ to have quite the online social media presence in order to be successful, I started back up again. . And for awhile it seemed fine. . But I missed one key piece...setting and honoring boundaries. . Boundaries are a protection method for you and your values. . And my social media boundary was non-existent and my sanity was paying the price. . So...I made the decision to not really say ‘good bye’ but more of ‘I’ll see you later,’ to social media for the time being. . My ED recovery coaching business, Joyfulbeets, is still running strong and I will continue seeing my clients and accepting clients. I am just not going to have the social media presence I had around it. . In order for me to be fully present in my marriage, in my relationships, in my career, and with my clients, I need to be putting my own needs first. . So that’s what I’m doing. . Like I mentioned before, I’m still going full speed ahead with my business and if you want to continue gaining tips and working towards your recovery, sign up for my weekly email 📧 where I share those exact things! Click on link in bio. . You can always apply to work 1:1 with me in my food freedom program by clicking the link in my bio. . Once again, it’s not a farewell, but see you later! 😘

When you label foods, especially with ‘good’ vs ‘bad’, you are predisposing yourself to feelings and emotions that follow suite. Like guilt, shame, and judgment. . When you decide that ALL foods are neutral, that’s when the healing can begin. . Because the relationship you have with those foods has WAY more of an impact on your health and wellness than the foods themselves. . Now that doesn’t mean you are going to eat only ice cream, donuts, and cake for the rest of your life. Your body naturally will communicate its needs to you. You just have to be willing to listen and honor them. . So what do you want your relationship with food to look like? . Let me know in the comments. ⬇️

This could be your weight, size, appearance, how much to eat, what to eat, when to eat, etc… . And this can oftentimes be very confusing and frustrating. . Why? . Because your ‘idea’ or ‘image’ of what you ‘should’ eat or look like can get misconstrued and corrupted by social media, friends, family, doctors, or other medical professionals. . And trying to figure out what YOU want becomes a literal nightmare. And being ‘okay’ with what that looks like takes time. . So how do you begin to heal your relationship with food and be your OWN person in your OWN body? . ✨Be willing to let go of what no longer is improving you and/or your life, and is actually harming it. ✨Understand that just because you ‘think’ something, it doesn’t make it true. ✨Unfollow social media accounts that enable the desire to be or look like someone you were NOT born to be. ✨Embrace the fact that you’re ENOUGH right now. ✨Know that shrinking to a certain size or weight doesn’t change your internal dialogue about yourself. ✨Your weight isn’t the issue. Your thoughts and feelings about your weight are the true issues. ✨Your worth and value as a person comes from YOU and only you. . Coming to the painful realization that what YOU want and what your BODY wants are not always the same, can be both depressing and liberating. . Depressing because you will need to let go of unrealistic preconceived notions of what your body ‘should’ look like (and that shit’s hard) but also liberating because the freedom and peace of mind you experience is like a breath of fresh air (the amount of free time you get when not obsessing over this is so worth it). . It’s okay to be scared of what this new found ‘freedom’ looks like, but it’s also okay to even be a tad excited! . I know I used to jump between scared shitless and excited ALL the time, but I still kept showing up and doing the hard shit anyways. . Because in the end, my sanity, my health, my body, and my recovery were far more important than all the freakin ‘shoulds’ of the world. . So what is one thing you can do today to build back the trust between you and your body? ⬇️⬇️

Not often enough do we give ourselves the benefit of the doubt for kicking ass. 👊 . Especially when it comes to recovering from an eating disorder or disordered eating or the unhealthy relationship you have with food due to diet culture’s unfortunate presence in society. 😤 . But...it stops today! 🙌 . Keeping your wins or achievements or badass moments contained in your mind is not enough. . They need to be vocalized, written down, and/or shared into the world. 💚 . Your brain can easily play tricks and undermine and diminish the progress you’ve made. . And the ONE way to not let that happen is to speak up, don’t stay silent, and let your voice be heard! 📣 Nothing is ever too small. So challenge all the fears and judgments you keep telling yourself about what you’ve been doing is not enough or not worth celebrating. 🥰 . Because that shit is a lie. . Own your recovery, your health, your body, and your life. 🥳 . So...what win, success, triumph, F you ED moment, or anything else you want to acknowledge did you do this week, today, or plan on doing this weekend? . Let me know in the comments below. ⬇️⬇️⬇️ . And, in case you forgot, YOU are amazing!😘

Wanting to be healthy is not a bad thing. . But taking that idea of ‘health’ to the extreme and only focusing on the foods you eat IS. . Your health is not just about the foods you eat. You could eat all the ‘healthy’ foods you want, but if you obsess and stress over it, the mere physiological and psychological impact on your body and mind far outweighs the beneficial impacts from the foods you are eating. . And it becomes a slippery slope when you start to alienate yourself from friends, family, social gatherings, and eliminate certain food/food groups in order to live life in a ‘health’ bubble. . If you want to learn more, click the link in my bio to find out the 5 Ways to Know if You’re Taking Healthy Eating to the Extreme.

I was totally that person who scrutinized certain vegetables and fruit based on their sugar content. 😭 . And I wouldn’t eat them because they were the ‘unhealthy’ of the ‘healthy’ foods. 🤔 . Like how freaking confusing is that?! . But...to me it made sense. And no one seemed to be able to talk sense into how ridiculous that was. . Seriously obsessing over food to the extent where certain vegetables (yes, vegetables) are off limits is a pretty big RED FLAG saying, “shit needs to change!” 🙌 . Now it took me many years to come to terms with my destructive food obsession because it literally jumped all over the place. . You can also see this jump relative with the next popular fad diets out there...paleo, keto, whole30, raw vegan, fruitarian (I admit I tried this one 🤦🏼‍♀️), and so many more. . But anything or anyone that shakes their finger at certain fruits and vegetables as good vs bad or healthy vs unhealthy needs to STOP! . Obviously if you’re suffering from certain diseases where you need to monitor certain foods by their glycemic index, then this is a bit different for you. . But to the general public that are getting wrapped up into this extreme ‘healthy’ eating, how is eating this ‘perfectly’ actually helping you? . How is worrying and obsessing over every single food you consume beneficial to your mental sanity whatsoever? . Because your HEALTH is SO much more than the foods you eat. . Just food for thought. 😘 . What’s your favorite fruit or vegetable you now enjoy guilt free? ⬇️⬇️⬇️

This past Friday I ate donuts and pizza for breakfast, lunch, dinner, and snacks (you probably saw the donut pic from Friday's post). . And the next day I made my mom’s homemade coffee cake and had that for breakfast (and many other times throughout the day). Absolutely no guilt whatsoever and I was able to enjoy life without the constant thoughts, worries, and obsession over food. . Many of you might say awesome! While many of you might cringe at that thought and think “well that’s not healthy,” or “I would have gained so much weight eating that way,” or “sure I could have eaten that if I worked out super hard to make up for all those ‘unwanted’ calories.” . To be honest, just a couple years ago I would have sided with the latter. . I would have compensated A LOT the next day (and many more days) after the donuts and pizza and there would have been no way in hell I would have made a coffee cake to eat (without making it 'healthy'). . I would have portrayed that everything was all hunky dory but inside I would have felt extreme guilt and constantly would have been planning out how I was going to make up for all the ‘bad’ and ‘unhealthy’ food I had eaten. . Now I want to be clear. This guilt free eating did not happen overnight. And the food freedom I now have and help my clients achieve doesn’t have a set time limit or set number of attempts. . It took TONS of hard work, patience, and showing myself kindness when I would get bombarded with nasty thoughts, feelings of failure, and challenging a boat load of fears. . But it IS possible! . You don’t have to eat ‘perfectly’ or ‘healthy’ to BE healthy. . You don’t have to control every food morsel that you eat in order to be IN control of your life. . You can enjoy a day or two or how many you want that might consist of not eating a single vegetable and still feel OKAY with you and your body. . So continue doing YOU and choosing to take back ownership over your life! . Because there’s way more to life than making sure you hit the ‘recommended’ number of vegetable servings in a day (and yes I’m quoting ‘recommended’). . ⬇️⬇️⬇️

Let me know in the comments below what your favorite donut is ⬇️⬇️⬇️ . It’s #nationaldonutday today and I am eating mine with a smile (and powdered sugar all over my face) 😂 . And my cat wanted his share as well (swipe to see Nicholas being a sass). . ALL foods have nutritional value and ALL foods can be enjoyed guilt free. 🙌 . So continue being a badass on this #fearlessfriday 💃

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