Ep 113: How to Stop Overeating at Social Events and Holiday Parties

Do you struggle with yo-yo dieting, food cravings, restriction and binge cycles or self-sabotaging your efforts to be healthy?In this episode of the Mindfulbellie podcast, host Ellie Rome interviewsTammy Sollenberger, an expert in Internal Family Systems (IFS) therapy. They explore the transformative power of IFS in understanding and healing the different parts of ourselves, particularly in relation to food and emotional responses. Tammy explains the roles of managers, firefighters, and exiles within our psyche, and how these parts interact to protect us from pain and discomfort. The conversation delves into the processes of unblending, befriending parts, and the unburdening process, offering listeners practical insights into navigating their own emotional landscapes and fostering self-compassion.TakeawaysIFS is a transformative framework for healing.Understanding our parts helps in emotional healing.Safety is a primary concern for our parts.Curiosity towards our parts fosters healing.The unburdening process allows for releasing shame.Dissociative parts need to be acknowledged and befriended.Food can be a coping mechanism for emotional pain.Parts can distract us from pursuing our dreams.Guilt and shame can become addictive patterns.Healing is an ongoing process, not a one-time event.Chapters00:00 Introduction to Internal Family Systems (IFS) and Its Impact01:49 Understanding Parts and Their Roles in Our Lives04:33 The Dynamics of Managers and Firefighters07:17 Exiles: The Parts We Hide Away10:20 Healing Through Awareness and Connection13:26 The Cycle of Shame and Guilt16:40 Navigating the Desire for Connection19:28 Building Relationships with Our Parts22:40 The Role of Familiar Patterns in Our Lives25:42 Addiction to Guilt and Shame27:44 Understanding Parts and Guilt29:24 Exploring Fear and Anxiety30:28 Connecting with Inner Child34:48 Navigating Dissociation38:52 The Unburdening Process43:59 Ongoing Healing and Self-Compassion45:55 Practical Steps for Self-DiscoveryConnect with Tammy Sollenberger :Instagram:https://www.instagram.com/ifs.tammy/Tammy's Website:https://tammysollenberger.com/Tammy's Podcast:The One InsideConnect with Ellie:Instagram:https://www.instagram.com/mindfulbellieComfort Zone Retreats:www.comfortzoneretreats.comEllie's Virtual Breathwork, Group Coaching, & Upcoming Emotional Eating Wellness Retreats: Stay in the know for Upcoming eventswww.comfortzoneretreats.com/breathwork#foodaddiction #sugaraddiction #bingeeating #emotionaleating #healthyhabits

In this episode of the MindfulBellie podcast, host Ellie Rome shares a guided meditation aimed at helping individuals find grounding especially if you're someone who struggles with sugar addiction, binge eating, and emotional eating. She emphasizes the importance of mindfulness, breathwork, and visualization as tools for creating a healthier relationship with food. Ellie draws from her personal journey of overcoming these challenges and provides listeners with affirmations and techniques to cultivate self-awareness and intentionality in their daily lives.takeaways Meditation and mindfulness are crucial for overcoming emotional eating. Breathwork can help regulate the nervous system and reduce stress. Visualization can prepare the mind for positive actions throughout the day. Affirmations can rewire the brain for healthier choices. Being present in the moment is a powerful tool for change. It's normal for the mind to wander during meditation; the practice is in returning to the breath. Every small step towards self-care is significant. Mindful eating involves making conscious choices about food. Self-love and compassion are essential in the journey of healing. Creating a supportive environment for oneself is key to success. Transforming Your Relationship with Food Mindfulness and Meditation for Emotional Eating

In this episode, host Ellie Rome discusses strategies for navigating social events without overeating and feeling guilty. She emphasizes the importance of understanding the underlying emotional triggers that lead to overeating and offers practical tips for setting intentions, preparing for events, and practicing mindful eating. The conversation also highlights the significance of self-compassion and reflection after social gatherings to break the cycle of guilt and shame associated with food choices.takeaways Navigating social events can trigger overeating and guilt. Understanding the root causes of food addiction is crucial. Setting clear intentions for social gatherings helps focus on desired outcomes. Eating a nourishing meal before an event can prevent overeating. Visualizing how you want to feel at the event can guide your choices. Creating a supportive environment at social events is essential. Practicing the 'three bite rule' can help manage indulgence. Saying 'no thank you' to food offers is a valid response. Post-event reflection fosters self-compassion and learning. Every moment is an opportunity to make healthier choices. 00:00 Navigating Social Events and Overeating 02:44 Understanding the Root Causes of Overeating 05:48 Practical Tips for Social Events 11:16 Managing Social Pressure and Guilt 17:10 Self-Compassion and Reflection After Events

In this episode of the Mindfulbellie podcast, host Ellie Rome discusses strategies for setting oneself up for success each day, particularly for those struggling with emotional eating and sugar addiction. She emphasizes the importance of focusing on successful days, creating a morning routine, practicing mindfulness through meditation, and visualizing success to overcome challenges. The conversation also highlights the significance of hydration, movement, and transforming evening habits to foster healthier choices and a more fulfilling life.takeaways Link To Breathwork Recording: https://www.youtube.com/watch?v=h8WriEJ8ysg&list=PL75I7DkhDaJP4mR94V8D4kypP5ElXd3PN&index=6 Focus on the successful days rather than failures. Incorporate movement and exercise to release endorphins. Hydration can help manage cravings effectively. Meditation is a powerful tool for impulse control. You are not your thoughts; you can observe them. Breathwork can help shift your nervous system state. Visualizing your day can prepare you for challenges. Transform evening habits to break unhealthy patterns. Start with small changes in your morning routine.

Ep 111: Emotional Roots of Sugar Addiction & Binge Eating The emotional triggers behind food addiction and binge eating. Compassion & Curiosity vs. Willpower Why sugar feels comforting but perpetuates the cycle of emotional eating. How to cultivate self-compassion and patience during the healing process. Practical Tools Mentioned: Hand-on-heart exercise to self-soothe. 5-5-7 Breath Identifying Triggers Exercise IFS-Internal Family Systems: Compassion for different parts

In this episode, Ellie delves into the complexities of sugar and food addiction, exploring both the biochemical and emotional components that drive these behaviors. She discusses the roles of hormones like leptin and insulin in regulating hunger and satiety, and provides practical strategies for managing blood sugar levels to reduce cravings. The conversation also highlights the emotional drivers behind food choices and the importance of mindful eating in breaking free from unhealthy patterns.takeaways Sugar addiction is influenced by both biochemical and emotional factors. Leptin is crucial for signaling satiety to the brain. Balancing blood sugar is key to reducing cravings. Eating protein with every meal can help stabilize blood sugar. Processed foods can create a cycle of cravings and overeating. Mindful eating practices can improve satiety and reduce binge eating. Emotional pain often drives food addiction behaviors. Understanding the root causes of cravings is essential for recovery. Incorporating healthy fats can help regulate blood sugar levels. Building muscle through resistance training improves insulin sensitivity. sugar addiction, food addiction, emotional eating, dopamine, leptin, blood sugar, holistic health, cravings, hormones, mindful eating Chapters 00:00Understanding Food Addiction and Sugar Cravings 02:34The Neurochemistry of Sugar and Dopamine 05:50Hormonal Influences on Food Addiction 08:33The Emotional Drivers Behind Sugar Addiction

Summary In this Season 2 Kickoff episode of the Mindfulbellie podcast, host Ellie Rome shares her personal journey of overcoming sugar addiction and binge eating. She discusses the importance of understanding food sensitivities, the role of mindful eating, and the significance of self-compassion in breaking the cycle of emotional eating. Ellie also highlights the value of community and connection through personal development retreats, emphasizing that healing is a journey that requires awareness, compassion, and support. Takeaways Ellie's journey from chemical engineering to food healing. The impact of food on mental and physical health. Mindful eating involves understanding personal triggers. Self-compassion is crucial in overcoming food addiction. The importance of community in healing processes. Food sensitivities can significantly affect well-being. Awareness of feelings can change eating habits. Retreats can foster deep connections and healing. Every moment offers a chance to make new choices. Listening to your body is key to mindful eating. Sound Bites "I learned about food sensitivities." "Why am I using food to cope?" "The antidote to addiction is connection." Titles Healing Your Relationship with Food The Power of Mindful Eating Keywords mindful eating, food addiction, self-compassion, emotional eating, healing relationship with food, sugar addiction, holistic health, personal development retreats, food sensitivities, binge eating

Episode 107: Healing Emotional Eating Through Self Love and Connection Skills James Treadway is a Harvard Graduate who has developed a program for teens 14-24 to build social skills, but this program is SO much more and can benefit us at any age. There are so many lessons within his curriculum that can help us to heal root cause drivers of emotional eating, self-criticism, cultivate more self love and live a more fully expressed life. James Treadway's Social Skills For Life Program: ⁠https://social.growthwise.us/social-skills-for-life2⁠ Ellie is a certified Emotional Eating Coach, Yoga Teacher, Somatic Breathwork Practitioner, Retreat Leader, and Community builder based in Austin Texas. Ellie has coached hundreds of people to heal destructive eating patterns through nutrition and emotional tools. Ellie's expertise with sugar addiction, emotional eating, and healing from gut issues and inflammation started out of her own personal struggles. She's been able to turn these once immense struggles and health issues into passion and purpose. Somatic Breathwork Session Live with Ellie in Zoom May 19 at 7PM CST Join here: https://bw0519.eventbrite.com

Welcome to the "Don't Eat Your Feelings," podcast! This podcast is designed to help anyone struggling with sugar addiction, binge eating, emotional eating, or desiring to cultivate a healthier lifestyle and break free from destructive patterns around food. I'm your host, Ellie Rome, an emotional eating and sugar addiction coach, as well as a functional nutritional counselor. Connect with me at @mindfulbellie on Instagram In today's episode, we dive deep into the transformative power of shifting our mindset around food. Join me as we explore the concept of seeing food choices as valuable data—information that can guide us to a healthier and more mindful relationship with what we eat. Key Takeaways: Food as Fuel Food as Data Food as Mood Breaking Free from All-or-Nothing Mentality: Cycles of Shame and Binging: Let's address the cycles of shame and binging that often accompany emotional eating. I provide insights into understanding these patterns and offer guidance on how to break free from their grasp. Announcements: 21-Day Reset Program in January: I'm thrilled to announce my upcoming 21-Day Reset Program starting in January. Join me on a transformative journey to reset your relationship with food and nourish your body from the inside out. Email [email protected] to participate Monday Breathwork Sessions on Zoom: I lead a free group breathwork session every Monday in zoom at 8:00AM CST. Transform your whole week! Clear stress, clear anxiety, and show up as your best self. Register for the zoom link at www.comfortzoneretreats.com/mondaybreathwork Comfort Zone Retreats: www.comfortzoneretreats.com 1:1 Coaching with Ellie Set up a free strategy session at calendly.com/mindfulbellie

If you've ever been caught in the never-ending cycle of using food to cope with your feelings, this episode is tailor-made for you. Welcome back to the "Don't Eat Your Feelings" podcast, hosted by your emotional eating coach, Ellie Rome. In today's episode, Ellie shares with you one of the most powerful tools that has personally helped Ellie and her clients address the emotional components of food addiction and binge eating. It's a tool that has brings about incredible healing and transformation in a short period of time. I'm talking about breathwork – practices that taps into the profound wisdom of your own breath to transform your emotional eating patterns. In this episode, Ellie shares a 30-minute guided breathwork recording from one of her live breathwork classes. You'll get a taste of the transformative power of breathwork, right here on the podcast. It's an opportunity for you to dive deep into your own emotional world, process feelings, and create a healthier relationship with food. Monday Community Breathwork Sessions in Zoom Join us every Monday in Zoom at 8:00AM CST www.comfortzoneretreats.com/mondaybreathwork 30-minute breathwork classes on Zoom every Monday. Interested in Coaching with Ellie www.calendly.com/mindfulbellie