Body Kindness

Is your healthy eating plan really a diet? Most of today’s diets look like healthy recipes touting the benefits of eating wholesome foods, but they also carry with it a bunch of ridiculous (and restrictive) rules. I’m looking at you, “no beans allowed” Paleo lovers. In this episode, I chat with award winning chef, dietitian, and mom Ellie Krieger. She shares how she has been burned by gimmicky weight loss diets from her modeling days and why it’s so important to her to sit down as a family and enjoy a delicious meal together. Ellie shares some fabulous tips for getting food on the table without overthinking it and she helps you understand why a little butter and salt can be a good thing. --- Get to know Ellie Krieger Host of the new cooking series “Ellie’s Real Good Food” on Public Television, and well known from her hit Food Network show “Healthy Appetite,” Ellie Krieger is a leading go-to nutritionist in the media today, helping people find the sweet spot where “delicious” and “healthy” meet. Ellie’s success can be attributed to her accessible way of offering tools for nurturing a richly satisfying, sumptuous lifestyle while cutting through the gimmicks, hype and extreme eating that permeate our world. She is a New York Times bestselling, James Beard Foundation and IACP award winning author of five cookbooks, including her most recent, You Have it Made: Delicious, Healthy Do-Ahead Meals. Ellie is also a weekly columnist for The Washington Post and has been a columnist for Fine Cooking, Food Network magazine and USA Today. A registered dietitian who earned her bachelors in clinical nutrition from Cornell and her masters in nutrition education from Teacher’s College, Columbia University, Ellie has been at the forefront of First Lady Michelle Obama’s “Let’s Move” campaign from the beginning when Mrs. Obama’s team invited her to head up a nutrition education initiative at a Healthy Kids Fair on the Whitehouse lawn. Find Ellie online Website: http://www.elliekrieger.com Twitter: http://www.twitter.com/ellie_krieger Instagram: http://www.instagram.com/ellie_krieger Facebook: https://www.facebook.com/elliekriegerofficial --- You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch. Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

In today's episode we fill you in on Bernie’s progress from chronic dieter to Body Kindness champ. Find out what happens when his labs surprise him. We discuss the myths vs realities of health, behavior, and weight. Learn about how we uncovered a root problem that may be impacting his mental health. If you have difficulty separating health behaviors from size or if you ever had a horrible weight-shaming visit at the doctor, this podcast will speak to you. You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch. Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

You may have heard diets don’t work. You may also know that dieting can lead to eating disorders. Both are true. But how do you actually detox yourself from the allure of diets and weight loss if you struggle with self-acceptance? Kari Anderson says we have to practice mindfulness. It’s not “woo,” it’s the WAY. When you’re mindful to what is going on with your mood and emotions, you can make better decisions about what your body needs. Learn how dieting sets you up to eat emotionally and can lead to binge eating disorder. Kari shares her personal and professional journey to real health through loving self care. Find out what I loved about attending Green Mountain at Fox Run when I first became a dietitian. Get a free #BeHerNow training at www.Fitwoman.com Get to know Kari Anderson Dr. Kari Anderson has been treating eating disorders for 25 years, with emphasis on Binge Eating Disorder. She currently is Executive Director for Green Mountain at Fox Run in Ludlow, Vermont and acts as President of the Women’s Center for Binge and Emotional Eating. Co-creator of the Am I Hungry?® Mindful Eating for Binge Eating Program, Kari also co-authored the award-winning book, Eat What You Love, Love What You Eat for Binge Eating: A Mindful Eating Program for Healing Your Relationship with Food and Your Body. Find Kari online Website: http://www.www.fitwoman.com Twitter http://www.twitter.com//greenmtnfoxrun Facebook: https://www.facebook.com/greenmountainatfoxrun === You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation? (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch.

Julie Duffy Dillon wants everyone to love food again so much that her podcast is devoted to “Love Letters” from food to the people who are struggling with having a healthy relationship to food. In this podcast, we discuss our transformation from weight loss focused dietitians to weight inclusive dietitians. We also chat about diet culture, size diversity, and what “non-diet” actually means (hint, it’s not eating a bag of Oreos or a tub of ice cream). Get to know Julie Duffy Dillon Julie is a registered dietitian and food behavior expert who wants to help you enjoy eating again. Using her training in mental health counseling and decades experience, she walks along beside you to find the right tools for you to experience Food Peace. Julie was Whitney Thore's dietitian on TLC's My Big Fat Fabulous Life and host of the weekly podcast Love Food. You can find out more about her at JulieDillonRD.com. Find Julie online Love Food Podcast - http://www.juliedillonrd.com/lovefoodpodcast/ Twitter: http://www.twitter.com/EatingPermitRD Instagram: http://www.instagram.com/FoodPeaceDietitian Facebook: https://www.facebook.com/JulieDuffyDillonRD === You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch.

Connie Sobczak lost her sister to an eating disorder and pushed herself to the edge in her own body despair and eating disorder. She now helps people heal their body image with her book Embody and successful workshops and programs with youth and adults. We cover a lot of ground in this rich discussion including: - How grief helps you heal - Why befriending your critical voice helps you take care of yourself (learn how to do this skill on the episode) - How blaming “the weight” shames “the body” and is unhelpful in motivating self-care Get to know Connie Sobczak Connie is an author, educator, mentor, and video producer. Her experience with an eating disorder in her teen years and the death of her sister Stephanie inspired her life’s work to create a world where all people are free to love their bodies. In 1996, she co-founded The Body Positive, a nonprofit organization that teaches people how to overcome self-hatred and value their beauty and identity so they can use their energy and intellect to make positive changes in their own lives and in the world. Connie is the author of Embody: Learning to Love Your Unique Body (and quiet that critical voice!). She is a leader of the movement to prevent eating problems and improve the self-image of youth and adults by training leaders to bring the Be Body Positive program to their schools and communities. Her passion is watching the light that emerges when people recognize and embrace their magnificent, authentic selves. Find Connie online: Website: thebodypositive.org Connie's Book, Embody: thebodypositive.org/embody Twitter: twitter.com/thebodypositive Instagram: instagram.com/thebodypositive Facebook: facebook.com/thebodypositive LinkedIn: linkedin.com/company/the-body-positive === You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch. === Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

We’re all in this together - including me! In this episode, I chat with my body kindness buddy, Bernie Salazar about the chaos of time and our need to have quality “me time” even when life (and our calendars) are messy. Bernie shares his concern about needing to go for a checkup with a doctor because he has been shamed about his body before and I share a story of how my thin husband had an abnormal lab value - weight isn’t always “to blame” and that body kindness means facing your fears and then making changes with compassion and common sense. You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch. Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

What does religion have to do with diets? Probably more than you think. In this episode I talk with professor of religious studies and author of the book, The Gluten Lie, Dr. Alan Levinovitz. We’ll discuss why “cleansing” and forms of restriction we see with today’s diet culture is not about health at all. Alan shares his personal story of his “holier than thou” feeling he got from a very short term “challenge” he did with his wife in the name of book research. You’ll hear why we both think the “sugar is going to kill you” headlines are utterly untrue and unhelpful. Alan shares a few food trends he think will grow in 2017 and I share how we can make improvements to our eating patterns without going too crazy. Get to know Alan Levinovitz, PhD Alan received his PhD in religion from the University of Chicago where he specialized in classical Chinese thought. He is now assistant professor of religious studies at James Madison University, where he teaches classes on religion, Chinese philosophy, and the connection between religion and medicine. His work in journalism focuses on food, science, and culture, and has appeared in The Atlantic, Wired, The Washington Post, Slate, Vox, and elsewhere. He is the author of The Gluten Lie: And Other Myths About What You Eat, and his only food taboo is fake cheese, which he believes is irredeemably evil. Twitter: twitter.com/alanlevinovitz Book: The Gluten Lie - http://amzn.to/2k1WpUi Articles: - The Atlantic – Purity Through Food: How Religious Ideas Sell Diets - http://theatln.tc/2k1WKpK - NPR – How Diet Gurus Hook Us with Religion Veiled in Science - http://n.pr/2k1WSpe - Slate – The Logical Failure of Food Fads - http://slate.me/2k1VBi6 You can subscribe to Body Kindness on iTunes, Soundcloud and Stitcher. Enjoy the show? Please rate it on iTunes! - http://getpodcast.reviews/id/1073275062 Are you ready for Body Kindness? Get started today with my free e-course and on-demand digital training. Learn more. http://bit.ly/2k23nbT The New York Times Book Review calls Body Kindness “simple and true”. Publisher’s Weekly says it’s “a rousing guide to better health.” http://bit.ly/2k228t9 Available wherever books and e-books are sold, discover what people are saying about Body Kindness and if it’s right for you, I hope you’ll buy it http://amzn.to/2k1TISx Watch my videos about why we need Body Kindness on YouTube. https://youtu.be/W7rATQpv5y8?list=PLQPvfnaYpPCUT9MOwHByVwN1f-bL2rn1V Did you enjoy the podcast? Please subscribe and rate it. Have a show idea or guest recommendation (even yourself!) E-mail podcast@bodykindnessbook.com to get in touch. Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

December 27, 2016 is a day I won’t soon forget. It’s the official “due date” of my “book baby” (yes, we all lovingly refer to “her” as a member of our family). This book is my voice. It’s also my life experiences that shaped the Body Kindness philosophy and who I am today. Filled with tools and exercises I have been using in my counseling practice for years, this book will take you through the necessary steps to reject dieting, make peace with food and your body, and set new goals to create meaningful change in your life. In this podcast episode, my good friend and Body Kindness accountability partner (and former chronic dieter / Biggest Loser “winner”) Bernie Salazar and I chat about how we reconnected at just the right time when Bernie needed a new approach to health. Dieting didn’t work, Biggest Loser didn’t work. Not doing anything didn’t work. (If you’re a new listener, check out all of season one episodes 1-14 to get a feel for how we got together and Bernie’s mindset and life started to shift.) We’ll talk you through the ins and outs of how Body Kindness is designed to help you make better choices and become a more compassionate person. Plus you’ll learn how you can get a free book chapter, Body Kindness digital training, and my clients’ favorite habits tracker - the health and happiness journal and save 25% off the book in the resources and links below. === Resources Mentioned: - Sign up for a free digital training and get started on your Body Kindness journey - www.bodykindessbook.com - Watch “why I gave up on dieting” video http://bit.ly/2immbic and "Why we need Body Kindness" video. - Save 25% off list price 12/27-1/31 when you order Body Kindness from my publisher Workman with the special offer code: KIND http://bit.ly/2imkiCj Time Coded Show Notes: [0:49] Rebecca and Bernie talks about Rebecca's first book, Body Kindness [4:35] Rebecca speaks about what people can expect to learn about Body Kindness. They can expect tools they can use to help them create values-driven goals. [7:41] Bernie shares why Body Kindness works and how his relationship started with Rebecca. They lost touch along the way but reconnected to create the podcast. It came at a time when Bernie needed help with his health. [15:20] Rebecca shares her struggles and how she had outdated knowledge before. She shares how she changed that as her knowledge changed. Bernie affirmed Rebecca’s willingness to explore the right direction. [19:03] Rebecca talks about the 2nd part of her book which is about feelings. She shares how people can also take advantage of her book and the available free resources. [21:42] Changing habits takes time but it is possible with commitment. Rebecca shares how the book is setup to help people become committed. [22:42] Connection with others is important in our lives. This is the last part of the book and Rebecca expounds on what it is about. Bernie confirms how important connection is base on what happened in his life. They discussed how wrong perceptions of society harms our perception of our body. [26:27] Health change over time as bodies change over time. You can define your own version. Rebecca and Bernie talks about the wrong perceptions about health and how Body Kindness is different. [33:02] Rebecca shares how she wants to connect with people and discuss how she can help spread the value of Body Kindness. ==== We'd love if you could rate us on iTunes - it helps spread the Body Kindness message - http://getpodcast.reviews/id/1073275062 Have a question or comment? Get in touch - bodykindnessbook.com/contact === Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

With Thanksgiving just around the corner, today we’re talking about the benefits of gratitude. We talk about why gratitude matters to Body Kindness, and how to be grateful even when it’s hard. My new book Body Kindness is out on December 27 and is available to pre-order now! - bit.ly/bodykindnessbook Want to get the Feel Great Guide and Self-Care Journal, plus exclusive access to my resources? Sign up here - bit.ly/1KsGLnO We'd love if you could rate us on iTunes - it helps spread the Body Kindness message - http://getpodcast.reviews/id/1073275062 Have a question or comment? Get in touch - bit.ly/contactrebecca == Here's what we talked about: - What is gratitude? Bernie and Rebecca discuss their definitions and why a gratitude practice is an important key for unlocking health and happiness - Rebecca shares how gratitude can boost your positive emotions, which can help you stick to goals and build new habits - Bernie shares examples of how gratitude helped him when he went to a job he hated every day - Bernie and Rebecca shared stories of loss and how gratitude could be helpful in coping with tragedy by helping you find "goodness" and meaning in your life again. - Rebecca summarised that gratitude is really about building and strengthening relationships and your connections to other people. This has a massive impact on your choices and self talk and you’re more likely to appreciate the gifts and blessings you already have. - There’s also a growth impact that motivates you to create even more good in the world - the Pay It Forward effect and what famed sociologist Georg Simmel calls “the moral memory of mankind.” bit.ly/2fVwvkk - Bernie and Rebecca discuss ways to enjoy the holidays without the guilt or the rules What are you grateful for? Join our gratitude challenge this month -- let us know on Instagram with the hashtag #bodykindness bit.ly/2g2zEOc - Body Kindness is on pre-sale now! Get your copy and get a free group chat with Rebecca in January 2017, plus the recording and supporting materials. Visit bodykindnessbook.com/limited-time-offer and enter your code grateful Links mentioned - The Importance of Gratitude bit.ly/2fBelQY - Happify Daily: The Science Behind Gratitude bit.ly/2fBdmjy - Greater Good: What Is Gratitude? bit.ly/2fBfJ5V - Also on Greater Good: Pay It Forward bit.ly/2fVwvkk - The Order of Good Death bit.ly/2fBewvC - #bodykindness on Instagram bit.ly/2g2zEOc === Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

Today we’re talking about body positivity and weight loss. Can you be body positive and want to lose weight? Whether it’s the election or TV shows, there’s been an explosion of stories about weight stigma, self acceptance in the news and social media. We think it’s great that this conversation is growing so we’re diving right into this timely topic today. My new book Body Kindness is out on December 27 and is available to pre-order now! - bit.ly/bodykindnessbook Want to get the Feel Great Guide and Self-Care Journal, plus exclusive access to my resources? Sign up here - bit.ly/1KsGLnO We'd love if you could rate us on iTunes - it helps spread the Body Kindness message - http://getpodcast.reviews/id/1073275062 Have a question or comment? Get in touch - bit.ly/contactrebecca == Here's what we talked about: - What is body positivity? There’s not a singular approved definition. It’s a way of life and philosophy of respecting our bodies and treating them well that had its origins in the fat acceptance community. - Body positivity is trending so much that I’m nervous it may jump the shark. There is growing chatter about mixing weight loss diet culture messages with body positivity messages and it’s making some people angry. Those who started the body positivity movement are moving to terms like “fat activism” and “fat positive” to ensure there are safe spaces where you can be fat, not just a fat person trying to lose weight. - We talked about the tendency to “give credit” to weight loss when we achieve goals. For example if you make lifestyle changes and happen to lose some weight and have less knee pain, you attribute that to the weight loss rather than your actions. This associates knee problems with weight when people of all sizes have knee problems! There’s a lot of nuance there, but if we need to understand that weight loss may not be a helpful conversation in a body positivity space. - My view is you can't control your honest desires and "wants" - they are thoughts and feelings - but you can accept you feel that way, acknowledge that diet culture and society plays a role in creating them, but focus on the actions you would take - losing a certain amount of weight is not an action. So you can be body positive, reject dieting (and want to lose weight at the same time) and focus on a healthy approach to habits. If you lose weight you're not kicked out of the body positive club. - We discussed our mixed feelings about the new show This Is Us which has a fat character Kate. I was disappointed that Kate’s weight battle was such a part of her story, when it looked like she is buying foods to binge eat - not healthy at any size! Bernie hated that her fridge was full of junk food and felt it was extreme and cliched. - I loved that her family does not judge her based on her weight. When she asked her brother to tell her to lose the weight, he did not. Kate’s own voice is the loudest that her weight is a problem. I would like to see the real problems get addressed - her mental health. - If you Google “Trump weight stigma” there are 340,000 results with articles on fat shaming, weight bias and weight stigma from major media outlets. I’d never have predicted that this election would put these topics on the agenda. - These issues go beyond partisan politics and I’m grateful they’re getting attention and entering our conversations as we need to be aware of the harm of weight bias and stigma. Links mentioned - My Facebook live chat bit.ly/2dHSmWz - An Imperfect Human’s Guide To Body Positivity bzfd.it/2eal5ai - This is Us actors discuss "Kate" weight and habit concerns bit.ly/2eakRzJ - Fat Girl Flow’s video bit.ly/2dHS1TP For more links visit bit.ly/2eam4Hw === Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

Today we’re talking about kids and weight, and how your body kindness practice can help the younger ones you love and even families that you don’t know. This is a touchy subject to say the least, but there’s been some changes recently that could make an impact on our population’s health. The American Academy of Pediatrics (AAP) have just updated their 2007 Guidelines on prevention of obesity and eating disorders in adolescents. Their new recommendations are dramatically different and make us excited that we could finally start changing the conversation around weight and dieting. Listen on to find out how you can be part of the change. My new book Body Kindness is out Dec 27 and is available to pre-order! - bit.ly/bodykindnessbook Get the Feel Great Guide and Self-Care Journal, plus exclusive access to my resources - bit.ly/1KsGLnO We'd love if you could rate us on iTunes - it helps spread the Body Kindness message - http://getpodcast.reviews/id/1073275062 Have a question or comment? bit.ly/contactrebecca == Here's what we talked about… - I opened with a story about a friend who was at the doctor’s office with her young son. She was shocked when the doctor commented on the son’s weight and poked his belly. This was an active kid, part of a family where wellbeing is woven into their values. But the doctor didn’t ask about lifestyle - he just made the judgment. - This situation is not uncommon and is reflected in the previous AAP Guidelines. In 2007 it was okay to use the term obesity relating to children despite evidence that the term was more harmful than helpful. It also recommended to put “overweight” kids on commercial weight loss programs, and in some cases even recommended weight loss surgery. - I said that as a culture a real shift will happen when we stop seeing bodies as problems and accept size diversity. - We talked about the dramatic shifts in the 2016 AAP guidelines. Until now dieting has been presented to the medical community as the solution to childhood obesity. But dieting leads to weight cycling, obesity and/or eating disorders. - Fifty years of research show that eating disorders are the most deadly mental illness. How we can be so accepting of dieting when the evidence shows it leads to eating disorders and depression, is associated with bullying and even suicide? That’s why it’s so important that these guidelines are going in the right direction. - The new guidelines acknowledge that dieting, weight talk and weight teasing are harmful and associated with obesity and eating disorders. - Here’s some statistics to get the alarm bells ringing: the AAP also found that dieting behaviours were associated with a two-fold increase in risk of being overweight and 1.5 fold increase in incidence of binge eating. - Parents who talked about weight had adolescents who were more likely to engage in dieting, unhealthy weight control behaviours and binge eating. - The new guidelines discourage physicians from talking about weight with their patients but instead encourage focus on behaviours. - If we can embrace size diversity accept there will always be bigger kids, we can accept that it’s really about well being and feeling good about our habits. If you’re not feeling good about your habits, that’s the work. How you get there is through the practice of body kindness - not dieting. === Links - My essay: Why the New Rules for Talking to Kids About Weight is a Really Big Deal - bit.ly/2cukVf3 - My advice to parents worried about their kids weight - bit.ly/2cwIFM9 - American Academy of Pediatrics latest guidelines - bit.ly/2culw03 For more links visit bit.ly/bk-ep12 === Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

Making amends has major emotional benefits. For starters, you heal emotional wounds when the “wrongdoer” acknowledges the harm they caused. Apologies help you move past anger and opens the door to forgiveness, which allows everyone involved to move forward in life. Today it’s time to give your younger self a great big hug. We’re talking about finally saying “I’m sorry” to your body, and how making peace with the past can help your Body Kindness practice. You don’t want to miss the shocking confession Bernie shared that he believes is a source of his struggle with body kindness in his life -- and I chime in with my best words of support and encouragement. Have a question or comment? Get in touch - bit.ly/contactrebecca Want to get the Feel Great Guide and Self-Care Journal, plus exclusive access to my resources? Sign up here - bit.ly/1KsGLnO == Here's what we talked about… - Today’s show was sparked by a cathartic experience on a recent visit to my childhood town - where my body hatred began. I wrote an essay on how I apologized to my body and made amends my younger self: “A girl I know was innocently trying to do the right things. But instead she got it all twisted and became another victim of our society’s harsh judgment of females — we’re only good when we look great (or at least putting all our efforts in the pursuit)”. - I’ve now made amends and invite you to make peace with your inner child — or any version of yourself you’ve wronged: “There’s no complicated list of steps to follow, just one simple action. Say “I’m sorry,” really mean it and get back to your life.” - Bernie confessed that despite living near the beach he hasn’t been in the water for decades, due to feeling self-conscious and fearing ridicule. - I pointed out that he’s made a habit of avoiding situations where he feels body vulnerability. - Bernie asked if my growth came from caring less about other’s opinions. I said it wasn’t an overnight change and took a range of influences to build self compassion and a true values system beyond appearance. - I asked Bernie what the nature of his apology would be. He shared that he’d been physically abused a child. - I told Bernie this is a trauma and it’s okay if dealing with it is part of his life’s work. It’s also connected to his relationship to his body. Abuse and trauma create more intense fears and irrational processing of certain situations, making them extra difficult. - I invited Bernie and our listeners to think of ways that traumatic experiences have made you stronger and more resilient. - Why say sorry to your body, and how can it help our Body Kindness practice? Making peace with your inner child meanscan you embrace your body as it is right now, to free yourself brick by brick and start living more fully. - Bernie says his apology could help him start breaking free of his self-imposed isolation. He wants to be a good role model for his daughter and joyfully engage with life. - I said that doing that means engaging with vulnerability - being willing to hold the discomfort while doing what matters. We beat our fears by facing them. === Would you like to say sorry to your body? What would you like to let go of, so you can really get back to your life? We’d love to hear your stories - you can get in touch here. === Links mentioned - My essay on Medium - bit.ly/2b8nYHU - The Science of Post traumatic growth - bit.ly/2b8nUIe - How Trauma Can Change You For The Better - ti.me/2b8o02y - TED Talk by Jane McGonigal, PhD on Post Traumatic Growth and Resilience - bit.ly/2b8nBNk - How to Stop Avoiding What Overwhelms You - bit.ly/2b8o8z4 === Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

Fluff up your pillows and get your PJs on… today we're talking about sleep, and how it can either help or potentially harm your Body Kindness practice. We also check in on the #Sleep8 challenge. Have a question or comment? Get in touch here - http://bit.ly/contactrebecca Join our Body Kindness challenges and get my Feel Great Guide - http://bit.ly/1KsGLnO == Here's what we talked about… - We shared our Sleep Confessions! Bernie says he's managing about 4 hours a night with his new baby. - I confessed that I've had a few awful nights of sleep since launching #Sleep8 challenge, whether it's my daughter waking up with nightmares, or reaching for the phone beside my bed. - Bernie says he unwinds by watching TV on his mobile. He sometimes makes the moment extra rewarding by snacking. After a poor night's sleep he feels unwell and has increased sugar cravings. - What happens when we get bad sleep? It doesn't take much poor sleep to create a problem biologically. If you're getting around 5-6 hours your body doesn't get to do all the things it needs to do in the sleep window, like restore your energy levels, clean up the toxic sludge in your brain, and let your body and brain recover. - Bernie said his mind is often racing at bedtime. His doctor once gave him great advice - “You can't solve a problem from your bed so you may as well get some sleep!”. I keep a notepad beside my bed and write down things to deal with it in the morning. - Poor sleep can lead to poor food choices. It's more difficult to regulate your impulses - your pre-frontal cortex does not get the rest it needs to make calm rational decisions - There are also hormonal triggers. When you're tired your body is looking for quick energy. It's also more stressed and wants to release serotonin which is released when you eat carbohydrate. So you won't be craving healthy, slow release carbohydrates that are rich in nutrition. While Body Kindness means we don't demonise any foods including sugar, it's important to compassionately ask why we are craving them. - The other hormonal impact is leptin (the satiety hormone) and ghrelin (the “hunger” hormone) levels. When this time is shortchanged your body hasn't had enough time to get the right balance, so you wake up with more ghrelin and less leptin. - How do you bounce back from a poor night's sleep? Your mindset is the most important thing. Recognise why good sleep is important to you - e.g. you're happier and you make better decisions. My tips for bouncing back: -- Make sure you hydrate -- Don't overdo the caffeine. -- Choose foods that energise you and make you feel better, not worse. -- Pay attention to your cravings - it could be your hormones are off, and not that you really want to enjoy that comfort food. -- Be committed if you had scheduled a workout - it can be a great act of Body Kindness to do it anyway - you'll feel better and sleep better. -- Avoid self-sabotage or black and white thinking. You have the choice to practice Body Kindness. === Further reading - Marie Forleo talks to Arianna Huffington on Sleep Revolution - http://bit.ly/29NXtDm - More on the connection between sleep, weight concerns and hormones -The Metabolic Storm: The Science of Your Metabolism and Why It's Making You Fat (P.S. It's Not Your Fault) - http://amzn.to/29NXQOf - Free videos on YouTube for night yoga, calming sounds and meditations - http://bit.ly/29NXNSs On my blog: - Eat Your Way To Better Sleep - http://bit.ly/29NXln1 - 5 Sleep Attitudes To Fix So You Can Finally Kick Insomnia's Butt http://bit.ly/29NXBmh === We'd love if you could rate us on iTunes - http://getpodcast.reviews/id/1073275062 Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

There's no typo in that title, friends - stress really does have an upside! Today we're diving into our Book Club selection The Upside Of Stress by Kelly McGonigal, and we share how you can use stress to your advantage to grow stronger. Have a question or comment? Get in touch here - http://bit.ly/contactrebecca Want to join our Body Kindness challenges, book clubs, and get my Feel Great Guide and health and happiness Journal? Jump on my email list - http://bit.ly/1KsGLnO == Here's what we talked about... - I asked Bernie about his experience of stress. He says he's sometimes stressed by everyday responsibilities like work, family and finances, and this can lead to not-so-kind habits. - I said that before reading the book I believed all stress was bad. It had also been a big trigger for self-sabotaging behaviors. Reading the book gave me life-changing insights and now I'm reframing stress both in my own life and for my clients. - McGonigal states that stress is energy and it's a sign that something that matters to you is at stake. - McGonigal writes that people who have a 'I can't handle itî response to stress don't secrete as much DHEA (growth hormone) compared to those who believe they can cope. - Most people bounce back after stress and trauma. A small percentage experience post-traumatic growth. Not that the trauma was good at all - but that in some way your life has more meaning than before. She shares a powerful story in the book. - A small percentage of people have the opposite experience, in which they don't bounce back and suffer from variations of anxiety, depression and PTSD. - We talked about how to find the upside of stress in the learned habit of emotional eating. When a stressful event happens we don't feel in control, so out of habit we look for an escape to avoid feeling discomfort. - How can we reframe stress? The first step is to PAUSE. Describe exactly what's happening and what you're telling yourself. This raises your awareness. - What are the benefits from this behavior? If you're feeling threatened and/or unable to cope you instinctively do what is 'life saving’ in that minute. The automatic pattern of emotional eating feels helpful in the moment. - When the emotional intensity has reduced and you can think more clearly, that is when you think and realise that is not what you really wanted. That is often when the guilt and shame roll in, and your motivation to be kind to yourself is diminished. - Changing this starts with awareness and learning the triggers that set off this automatic behavior. Then plan how to do it differently the next time. - My Body Kindness tips for embracing the Upside of Stress: 1. Build your support circle - at least one person you can be real with! 2. Affirm your strength - find examples of resilience in your life to prove that you can do hard things 3. Find meaning in your crappy situation - you don't have to fake it! But there is a meaning that can help you grow. - We introduced the next Body Kindness challenge: Improve Your Health In 8 Hours. The secret is... sleep! Use the hashtag #sleep8 to join in! - Our next book club selection is Arianna Huffington's Sleep Revolution. Grab your copy & tune in for our discussion soon. == Links mentioned: - How to make friends with stress - http://bit.ly/21o0ePd - Watch Kelly's TED Talk - http://bit.ly/21o0de7 - Kelly's online courses - http://bit.ly/21o0rlC - The Sensishake study - http://wbur.fm/21o1W3d - The "tend and befriend" stress response http://bit.ly/21o1nX0 - Monica from Run Eat Repeat: Stress Eating Is Not Intuitive Eating http://bit.ly/21o0DBk We'd love if you could rate us on iTunes - it helps spread the Body Kindness message - http://getpodcast.reviews/id/1073275062 Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.

Today’s we’re talking about That Biggest Loser Study. The media exploded last week when the New York Times reported a new study of Biggest Loser Season 8 contestants that found that their bodies had “fought to regain weight”. After six years: - all but one contestant had regained a significant portion of their lost weight - an average of 70% - their resting metabolisms had permanently slowed, burning an average 500 fewer calories a day - they had significantly lower levels of leptin, the body’s satiety hormone. You won’t be surprised to discover that Bernie and I have a lot to say about this. We unpack the findings and talk about what they mean for the rest of us. I’ve also got some great advice on how to find a healthy, body kindness way forward. So if the news of this study made you want to throw your hands in the air with despair ‒ or left you feeling more confused than ever ‒ don’t miss this episode. Have a question or comment for us? Get in touch here. - http://bit.ly/1KsGLnO Want to join our Body Kindness challenges and get my Feel Great Guide? Jump on my email list here - http://bit.ly/1KsGLnO == Here’s what we talked about… - I explained why this study is significant. It’s extremely rare for a study to run for six years - most studies only last months, usually due to funding. - Bernie was floored by the news. There is some hurt and anger, yet relief to hear that there are biological reasons for his post-Loser struggles. - I expressed my annoyance that the researchers don’t seem to learn anything significant from their own study by concluding that The Biggest Loser results are still better than other methods out there. Their call to action is to “fight” and find a way to turn leptin into medication. - We talked about the contestant's metabolic slowdown. The low levels post-show are expected as the body needs fewer calories as it loses weight. What confounded the researchers was as participants regained weight, metabolism didn't increase proportionately. - Danny Cahill had the biggest discrepancy in metabolic rate, burning 800 fewer calories per day. - The other significant finding was that contestant’s leptin levels were extremely low, and reached only 50% of predicted levels vin the following years. The conclusion here is that the body fights back. - Bernie asked me what we should do with these findings. I believe the answer lies in supporting wellbeing and true health first. You can be healthy and unhealthy at a wide variety of sizes. - I encouraged Bernie to find peace with the past. While there may be metabolic impact, he's in charge his other choices. I encouraged him not check out of self care and continue his Body Kindness path. Being restrictive will only reduce leptin levels. - I gently challenged Bernie to call a truce with his weight-based approach and try focusing on habits. Is he willing to pursue the idea of being in his current body while taking care of himself? === Links mentioned - New York Times - After ‘The Biggest Loser’, Their Bodies Fought To Regain Weight http://nyti.ms/21Rx8sh - Obesity - Persistent metabolic adaptation 6 years after “The Biggest Loser” competition - http://bit.ly/21Rxf7a - Medical Daily: No One's A Winner On 'The Biggest Loser' - http://bit.ly/21RxlM7 - New York Times: Why You Can’t Lose Weight On A Diet - http://nyti.ms/21Rxoro - Abbey’s Kitchen: Dangerous Secrets from The Biggest Loser - http://bit.ly/21RHuZc - List of weight cycling studies - http://bit.ly/21RPFot What did you think of the study? Get in touch here. - http://bit.ly/contactrebecca We'd love if you could rate us on iTunes - it only takes a few seconds and helps spread the Body Kindness message - - http://getpodcast.reviews/id/1073275062 Nothing in this podcast is meant to provide medical diagnosis, treatment, cure, or prevent any disease or condition. Individuals should consult a qualified healthcare provider for medical advice and answers to personal health questions.