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Intuitive Eating

Anticipating Unwanted Comments

Anticipating and Responding to Unwanted Comments

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Most of us are happy to be able to gather with family and friends this year, and also there is an anticipation and anxiety around unwanted, unrequested and inappropriate comments. Comments about your looks, your body, your food choices.

While we can’t control what others say to us, we do have control over how we choose to respond. There is no right or wrong way – it’s really based on what feels right for you.

First let’s talk about your response to the person who is making  the unwanted comment.

  • You may choose to ignore the comment and meet them with a blank stare (this can be a great tool for making them realize their mistake without you having to say a word).
  • You may choose to walk away without addressing the comment.
  • You may be more direct in acknowledging their comment and setting boundaries.
  • If the person continues, especially if they defend their comment as being “concerned about your health” you have the right to reinforce your boundaries or walk away.
  • You are the ONLY person who knows your hunger, fullness and satisfaction levels. You can choose to eat if you are hungry, and you can choose to eat if you’re full. Either way, it is your choice.

Next let’s talk about your own emotional response to their comments.

  • If you can, take a minute to write down or think about some of the hurtful comments that have been made to you. Take some time to acknowledge the pain, anxiety or any other feeling that came up as a result of the comments.
  • What was your response in the past? Did you tend to rebel and eat more out of anger and resentment? Did you set a boundary that worked for you? Was it all that you could do to just leave the situation?
  • Take a minute to think about how you would like to respond if/when this happens again. How do you want to feel?

I know that this is hard to think about and even harder to do. It may be worth writing out a letter – especially if there is one person who constantly makes inappropriate and unwanted comments. As you consider how you want to handle this, I have no doubt that you will come up with your own best way to set boundaries for yourself and in turn teach others how to do so for themselves. You don’t have to be bullied. You can trust yourself to make your own best choices around your food and your body. You’ve got this.

With Gratitude,
Coach Beth

Gold apple isolated on white background.

It’s All Part of It

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It’s all part of it.

That’s a phrase that a coworker and I from my Hospice days used to use on the regular. What does it mean? It’s all connected. Death, taxes, sex, money, relationships, politics, all of it.

So this month I’ve been thinking a lot about how once you get good at practicing interoceptive awareness you start to notice a clarity and even a shift in your attitude and awareness in other areas of your life. And that means opportunity and growth. 

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Interoceptive awareness is quite simply the ability to perceive the physical sensations that arise from within your body. Sounds simple. Takes practice to do. Especially if you’ve spent years ignoring or suppressing those signals. The good news? With practice those signals come back! You’ll get better and better at listening to them over time.

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Let’s talk about sex, ba-by (if you’re of a certain generation you’ll sing the rest of this with me). If you don’t know what I’m talking about google “Salt-N-Pepa”. You’re welcome. Ok back to the sex talk. Dan Harris and the Ten Percent Happier Podcast had a great episode out recently entitled, “Mind-Blowing Sex with Dr. Lori Brotto” in which they reference the importance of mindfulness and interoceptive awareness. It turns out that learning how to get in tune with your body and its sensations can improve more than just your relationship with food. (I can feel my referrals pouring in as I write this). It’s TRUE. And also, it doesn’t hurt to work with a sex therapist if you’re feeling stuck. Think about it for a moment. If you’re stuck in body shame, worried about how you look or how your partner thinks you look, you are not fully in the moment. Now consider how things might be different if you could let go of that worry and body shame. Enough said. 

And then there’s money. Ooooohhhhh, our relationship to money can be a LOT like our relationship to food. As Jen Sicero says in ‘You are a Badass at Making Money,’ “we love money, hate money, obsess over money, ignore money, resent money, hoard money, crave money, bad-mouth money.” See? Insert the words “food” or “sex” in place of “money.” When we start to get really clear on what we want to do with our money and what our money can do for us, things start to shift. 

What happens when you start to notice the ways that we talk about money, food and sex? 

It’s all part of it. Here are a few book and podcast recommendations around sex and money which I have found helpful and informative. I’m sure that I don’t have to say that this is clearly not an exhaustive list – but might get you started. Also – to my editor sister (and anyone else) I apologize for probably not following the correct citation format. I’m going for ease of reading. 

On topics around sex and relationships:

Books: Come As You Are, by Emily Nagoski; Mating in Captivity, by Esther Perel

Podcasts: Where Should We Begin, by Esther Perel

Other resources: OMG Yes – a website dedicated to replacing taboo about sex with healthy, honest truths.

On topics around money:

Books: Women and Money, by Suze Orman; I Will Teach You to Be Rich, by Ramit Sethi; You are a Badass at Making Money, by Jen Sincero; The Soul of Money, by Lynne Twist (I haven’t read her book but I’ve heard her speak and she’s phenomenal), We Should All Be Millionaires, by Rachel Rodgers

Podcasts: I Will Teach you to be Rich Podcast with Ramit Sethi; Hello Seven with Rachel Rodgers; Women and Money with Suze Orman

I hope you’ve enjoyed this info and found it thought provoking and helpful. Please take a minute to sign up for my not-super-regular, semi-random email. You’ll find out about exciting new developments such as group coaching and other cool things that could change your life.

XOXO,

Coach Beth

Body-Respect-Blog_Coach-Beth-Iowa-City

Body Respect

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I was talking with friends recently about planning for vacation. Someone asked if I was worried about not being in the best shape to be able to take photos (or only take them from the chest up). I’m certain that this wasn’t said with hurtful intent – it’s just what we hear as the “diet culture” undertones in our day to day conversation. Still, it caught me off guard. I have been working so hard on my own body acceptance over the past several years. My first thought in response to that question was no – I’m not worried about how my body will look in photos or in swimsuits. I am thinking about the memories that my family will make while taking the first family vacation that we will have had in years. I’m thinking that this will be our last family vacation before my son goes off to college.  I am not at all worried about what I’ll eat, if I’ll gain weight on vacation, or if I’ll feel comfortable in my suit. 

I have been working at practicing what I preach. (Or at least what I coach). If you don’t know me personally you may not know that I have had one injury after another over the past few years. My habits changed significantly. Pre-pandemic I was a person who was super active. But when the pandemic hit I started having injuries. I could no longer exercise – or it would be intermittent and infrequent. Often the most I could do was my PT exercises and stretching. Needless to say – my body changed! I gained some weight and my body just overall changed shape.

Additionally, I am in the throes of midlife hormonal changes – which means hot flashes, night sweats and not a lot of sleep. Add that to a pandemic, some significant life challenges (illnesses, traumatic injury and deaths of family members and close friends), parenting two teens, and the general angst surrounding the social injustices and the state of the world – and you have a body that is under a lot of stress! 

Luckily – this is my jam. This is what I talk to people about each day. Body respect. Though it has not always been easy, I followed my own advice. I haven’t weighed myself since I don’t know when. I put away clothes that didn’t fit me and bought a few clothing items that I really liked that fit and compliment my “right now” body. I stopped “body checking” – looking at myself in the mirror and wishing for something else or negatively commenting on what I saw. I made the decision to continue to trust my body – to eat when hungry, eat the food that was satisfying for me and to stop when full (most of the time). I decided that if I was going to look in the mirror I would only allow kind and respectful self-comments. 

I finally (knock on wood) have been able to consistently get back to doing some of the exercise that I was doing pre-injury and it feels so good. Plus I am just generally a nicer person and I sleep better when moving my body regularly. I have a newfound appreciation for my body and its ability to adapt and change. I have respect for the body that carried me through the challenging past couple of years. 

Let me ask you a question. Do you expect your life to be the same next year? How about in three months? Is your life the same as it was 10 years ago? No? Then why would you expect that your body would look the same over time, not age, not change size or shape over time?

So many of us have this fight with our body – expecting it to stay the same (or pushing for it to not change) as we go through transitions in our lives. It doesn’t have to be that way.

If you are struggling with accepting your “right now” body, here are some things that you can do to stop the shame and judgment and replace it with respect and kindness.

  1. Stop body checking. Pay attention to how often you look at your reflection in the mirror or a window and make negative comments about yourself.
  2. Put away or donate clothes that don’t fit your “right now” body. If they aren’t comfortable and you don’t feel confident in them – put them away somewhere that you aren’t looking at them every day. 
  3. If you have the financial means – buy a few items of clothing that feel comfortable and make you feel confident. One of the best tips from Evelyn Tribole and Elyse Resch, author’s of Intuitive Eating, is to try on clothes facing away from the mirror. Move around in them, sit down, decide if you like how they feel. If they feel comfortable, then turn around and take a look at yourself in the mirror and decide if you like how they look. 
  4. Put away your scale. (I know, I heard you gasp). It is not helping you! It’s causing further disconnect from your own body cues – AND you don’t need it. You won’t all of the sudden gain a ton of weight if you don’t watch the numbers every day.
  5. Do you hear that self-critical voice in your head? Start paying attention to how loud that voice is. Just notice how often you are critical and judgmental of yourself. Once you get good at noticing that voice, start to challenge it – even saying “STOP” out loud if you have to. If you can’t yet replace it with kind or positive things – at least transition to body-neutral comments. 
  6. Check your diet-culture influences. Un-follow them on Facebook, Instagram, TikTok, podcasts or wherever else you linger. Then start finding body-positive influencers.

If you are struggling with respecting your body – contact me! Send me a message through my website, message me on Facebook or Instagram. I want to help you get to a place of peace and respect for your body. 

XOXO,

Coach Beth

My-Why-with-Beth-Pruessner_Coach-Beth-Iowa-City-Coaching-Blog

My “Why”

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January always feels exciting to me. I think of all of my goals and I get really excited for my work with you. It is truly my pleasure to be by your side as you learn about Intuitive Eating and how to practice it in your life.  

In my practice as a nurse I have a background in oncology and hospice. If you learn one thing in that line of work – it’s that we cannot take our health – or our time on earth – for granted.

As a health coach, prior to practicing Intuitive Eating I just felt this rub. I felt like people were coming to confession to tell me about what they did right or wrong, asking for forgiveness and feeling guilty if they got “off track.” No fault to them mind you – that is the model that is traditionally set up around health coaching- which I followed. Then one day I listened to a podcast featuring Evelyn Tribole, one of the authors of the Intuitive Eating book. It instantly clicked for me. 

After lots of research and continuing education (as well as my own questioning of everything that I know about health and nutrition – let’s not forget that small point) I learned that we have all been duped by diet culture. We are told that if we eat a certain way and exercise like crazy that our bodies will change – and the weight will come off. Well, surprise, your body is smarter than that. When we restrict our food intake we are biologically driven to eat. AND our body recognizes that food was restricted and so it stores extra calories as a protective measure in case that restriction happens again. So in effect you may lose weight but you will likely gain it all back and more.

The good news is that when you practice Intuitive Eating – really listening to your own body, acknowledging and dismissing the unhelpful diet culture and food police voices in your head – you are able to really free up space to live your life. Let me say that again. You get to LIVE your life.  And this – for me – is where it comes full circle. You can make peace with food. You can learn how to respect and accept your “right now” body. Your weight will eventually normalize to what is right for you. Think about it. What would you do with that extra time and energy?

Life is too precious to obsess and worry about every little thing that you eat, how much you weigh, and if you got the exact right amount of exercise. You have other options and I’m here to help you figure it out! 

For more information about Intuitive Eating please visit www.intuitiveeating.org. Or you can check out the book or audiobook from your local library. 

Coach Beth Pruessner Iowa City Lets Talk Goals

Girl Scout Cookies and “Never Have I Ever”

It was Friday night. I was making a quick stop at the grocery store to pick up some odds and ends for dinner. It was a run in and run out kind of trip.

I walked through the front door and was greeted by two Girl Scouts and their mothers who were selling Girl Scout cookies. You can imagine my delight as I had JUST been lamenting the fact that I had not bought any Girl Scout cookies this year. Usually we know someone who is selling them. But not this year. I proceeded to buy six boxes of my favorite cookies, three boxes of Thin Mints (best eaten after they’ve been frozen for a few hours; you’re welcome) and three boxes of Samoas (you know, those chocolate, carmel, coconut bites of deliciousness). I finished up grabbing my groceries and headed home.

Once home, we ate dinner. After dinner we got up to clear the table and put everything away. My son who is sixteen and just finished his first week of track popped open a box of Samoas (see earlier reference to chocolate, carmel, coconut bites of deliciousness). He proceeded to eat at least four of them in about 2 bites. I continued to put away the dishes, noticing that I was full from dinner and not at all interested in having a Girl Scout cookie.

This is the part where I say, “Never Have I Ever” been around an open box of Girl Scout cookies and not eaten at least three or probably more like six or eight of them. I mean really. For my entire life I  have had dinner immediately followed by dessert. But on Friday night, even after the entire kitchen was clean and I sat down to watch a movie, I was full and satisfied. I knew that there were plenty of cookies and that I could eat one or two or six or eight later if and when I really wanted to.

What changed for me? I have been practicing Intuitive Eating for a little over a year now. I practice Intuitive Eating just like I practice yoga. Some days I am able to eat intuitively-honoring my hunger and feeling my fullness. Some days I eat past the point of fullness and I don’t do so well at listening to my own body cues. In my yoga practice, some days my breath and body movements are in alignment and some days it all feels like a struggle.

My experience both personally and professionally is that one of the most difficult pieces of Intuitive Eating is learning how to be patient with yourself. It is hard to learn how to listen to your own body cues and be compassionate rather than judgmental. You can intellectually understand the ten principles of Intuitive Eating – that part is pretty easy. Getting your body to believe that you actually can have the Girl Scout cookie whenever you want comes with days, weeks, months, even years of allowing yourself to eat according to your own body, palate and satisfaction.

My new normal? I eat a cookie or two or three if I want to. It still takes  work to feel my fullness rather than eating until my plate is clean. I practice listening to my body and eating according to my own hunger, fullness and satisfaction. I no longer restrict what I eat. I exercise because I feel great and love it – not because I am working off calories. In fact I don’t even look at calories anymore. If this sounds impossible to you, I understand. You and I have been immersed in a diet culture that tells us that we can’t trust our own bodies. I have data and lived experience to say otherwise.

If you are tired of the same old cycle of restricting followed by overeating; of shaming yourself for eating too much or not exercising enough; if you feel like you are not enough and you are a failure – you’re wrong. You are enough. You haven’t failed. Diet culture has failed you. If you are ready to make the change, give me a call, send me an email, send me a text. Whatever works for you. I will help teach you the tools of Intuitive Eating. Together we’ll work through how to implement them in your life. You are worth it.

XOXO,

Coach Beth

Coach Beth Pruessner Iowa City Change Is Coming

Change Is Coming

When life gets crazy, there are some people who want to talk it all out and then there are some people who get introspective and maybe don’t have much to say at all.

I am the latter.

Over the past six months, I have been busy studying, listening, and reading. During this time, I have been fortunate to have continued employment and my family has remained healthy. My heart is heavy for those suffering in our country and in the world as a result of the pandemic.

But it turns out, I do have something that I’m ready to say.

What I would like to tell you is that in this tiny corner of the world, change is coming.

Change is coming to my practice as a health and life coach. I am on a path to become a Certified Intuitive Eating Counselor and I cannot wait to teach you all that I have learned.

Intuitive Eating is a dynamic, mind-body integration of instinct, emotion, and rational thought. It is a personal process of honoring your health by paying attention to the messages of your body and meeting your physical and emotional needs. 

Let me simplify the message of Intuitive Eating even further: Intuitive Eating is about listening to and trusting yourself and your body.

The concept behind Intuitive Eating resonates with me. Everything about this way of life makes sense to me as a coach, as a nurse, as a woman, and as a human being, which is why I am so excited to incorporate this new approach to health into my work as a coach.

If you are shaking your head right now and saying there is no way that you can be trusted around the bread and the cookies and the insert-your-most-feared-food-here, I am here to tell you that you can.

Here’s why.

The idea that we all need to eat a certain way and exercise a certain amount? The notion that we have to look a certain way in order to be healthy? It’s wrong. All of it.

Diet culture is deeply embedded in our society, in research, and in the information that is put forward in the name of science. I don’t have to tell you about all of the different diets that are out there. Even things that may sound benign such as “clean eating” are actually diet culture in disguise.

By contrast, Intuitive Eating is an evidenced-based approach to health guided by 10 Principles geared towards self-care. Intuitive Eating has a validated assessment tool that is HAES (Health At Every Size) aligned and is supported by over 125 studies that reflect its benefit. The 10 Principles are just that. They aren’t rules; they are principles designed to guide you with curiosity and compassion.

Join me and re-learn how to listen to and respect your body. Let’s work together so that you can find balance and enjoyment in eating and in movement. I want to work with you to help you accept yourself and your body. Let’s stop trying to change or shame ourselves into being something we aren’t.

Stay tuned for changes to the website. In the meantime, I continue to meet virtually with clients and would love to talk with you about how and why Intuitive Eating can be part of your life.

As Oprah says, “When you know better, you do better.” That is what I know we can do!

XOXO,

Coach Beth