How To Create a Sustainable Diet That Includes Your Joy Foods with Dr. Sarah Ballantyne

Happy Satiated Saturday! Something I've been noticing is how much we're taught to see any symptom as a sign that something is "wrong" and that we have to embark on a "healing journey" to "fix" the symptom. For a moment, try this out on your body. Tell it that there is something wrong that you need to fix. What do you notice? How does your body respond to that?Striving to “heal” your body sends the message to your body that you are in danger. Your body activates your sympathetic nervous system and takes all your internal resources away from repair toward survival. You cannot heal in a fight or flight state. To decrease any bodily symptom or food coping mechanism, you have to stop thinking of yourself as broken and needing to be fixed. In this week's Satiated Podcast episode, I chat with Andrea Nakayama, Functional Medicine Nutritionist, educator, and founder of Functional Nutrition Alliance about: The gaps in traditional healthcareShifting perspective of a "healing journey"Misconceptions of nutritionThe basics of a health foundationUnderstanding the body's signalsThe three tiers of nutritional masteryRole of Narrative Medicine in recoverySupporting the body's natural healingYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/narrative-medicine-in-understanding-your-bodyWith Compassion and Empathy, Stephanie Mara FoxKeep in touch with Andrea:Websites: https://www.andreanakayama.com/https://www.fxnutrition.com/Instagram: https://www.instagram.com/andreanakayama/YouTube: https://www.youtube.com/user/ReplenishPDXFacebook: https://www.facebook.com/AndreaNakayama.pageLinkedIn: https://www.linkedin.com/in/andreanakayama/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! As many of you know, I started my PhD in somatic psychology in September and just completed my first semester. 🎉While I initially wanted to research all eating disorders (which may still happen), I decided this first semester to focus on research surrounding binge eating disorders. Going through graduate school almost 15 years ago, I was often confused about why there was not a single class on nutrition. Wouldn't that be something that would be important for a therapist to at least know the basics when exploring any issue someone is navigating? How a person eats can contribute to depression, anxiety, and overall mood. When recovering from food struggles, a balance must be explored between discovering what foods feel best in your body, while not making it too important that the anxiety with food perpetuates. In this week's episode, I chat with Timothy Frie, Neuronutritionist, nutritional neuroscience researcher, and founder of the Georgia Center for Neuronutrition about: The impact of food on mental and emotional healthThe link between trauma and nutritionHow healing from trauma needs to include both nutritional and emotional supportNavigating the unknowns in nutritionThe diet industryQuestions you can journal about to raise awareness of how your current relationship with food was created You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/recover-from-trauma-and-food-struggles-with-nutritionIf you want to work together in the new year, book a free 20 minute Connect Call with me ​here​. Or, join the Somatic Eating® Program waitlist ​here​. With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Timothy:Website: https://www.timfrie.com/Instagram: https://www.instagram.com/nutritionfortrauma/Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! Body image concerns are often one of the many challenges that fuel disordered eating and eating disorders and are one of the worries that continue to stick around long after you've found a safe relationship with food. There can be an expectation when you've healed your body image challenges that you'll never worry about the way your body looks, that you'll never compare your body to someone else's body ever again, that you'll love the way you look in pictures, and that you won't even care if your body changes. A somatic approach to body image would be increasing your capacity to be with body discomfort, meeting your body worry with curiosity, exploring the nervous system message in your body judgment, and regardless of what you think about your body, knowing that you are still safe in this body. In this week's Satiated Podcast episode, I chat about: A somatic and nervous system perspective to body image healingAn example of how body image concerns are coming from a trauma responseWhat I do when I notice body image concerns ariseYou can also read the transcript to this week’s episode ​here​:https://www.stephaniemara.com/blog/transform-body-image-worries With the new year coming up, there are going to be more social media posts, commercials, and comments by your friends and family about what diet they're starting or what weight loss drug they're getting on. Keep connecting back with yourself to explore what you need to feel safe within these conversations and within the discomfort that may arise. I'm here for you on this journey so if you're ever looking for more support, email me at [email protected] anytime!With Compassion and Empathy, Stephanie Mara FoxSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! I've gone out to eat sushi many times. Several years ago, when I had to go to a sushi restaurant for a work meeting, I thought, "Sure, no problem."On this particular afternoon, the restaurant was loud and bustling. I could barely hear anyone down the table, and I was there with people who didn't necessarily put my body at ease. By the end of the meal, I was doubled over in digestive pain. At the time, I didn't want anyone to know how much pain I was in. So, I used the excuse that my then-boyfriend (and now-husband) had texted me and I needed to go home. I went home and immediately got into an epsom salt bath and as an experience of safety returned to my body, the digestive pain dissipated and went away. This was one of those powerful experiences where I deeply felt, this was not about the food. This was about the context in which I was eating the food in.The context surrounding your meals—the environment, emotions, beliefs, nervous system states, and inner narratives—shapes not only what you eat but also how much you eat. Your interactions with food are a reflection of both the world around you and the world within you. Your internal and external landscapes come together shaping the food choices you make.In this week's Satiated Podcast episode, I chat with Josh Hillis, coach, author, and creator of Eating Skills about: Importance of understanding personal valuesRole of self-determination theoryNecessity of context in making food choicesSignificance of practicing self-awarenessLearning to recognize hunger cues Impact of emotional states on eating behaviorsYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/how-context-and-personal-values-influence-what-you-eatWith Compassion and Empathy, Stephanie Mara FoxKeep in touch with Josh: Website: https://joshhillis.com/Instagram: https://www.instagram.com/joshuahillis/Book: Lean & StrongSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! Because of diet culture, I was scared of carbs for a long time. I barely ate them which ended up in binging on them. Thanksgiving became a time when I would eat as many sweet potatoes as I wanted only to feel sick the next day. One year I decided I was going to eat sweet potatoes every day while creating balanced meals around this food to experience that one of my favorite carbs could be incorporated into how I would like to nourish myself. By the next Thanksgiving, I had no desire to overeat on sweet potatoes. We're taught some harmful messaging from wellness and diet culture where it has become confusing how to create a sustainable way of eating. In this week's episode, I chat with Dr. Sarah Ballantyne, PhD, the founder of Nutrivore and New York Times best-selling author of ​Nutrivore​, about: The evolution of nutritionRedefining diet and understanding nutritional needsThe actual research on ultra-processed foodsIntegrating joy into nutritionChallenging food fearsCreating sustainable nutrition practicesAnd, her nutritional approach called NutrivoreTranscript here: https://www.stephaniemara.com/blog/sustainable-diet-that-includes-your-joy-foodsWith Compassion and Empathy, Stephanie Mara FoxKeep in touch with Dr. Sarah: Website: https://nutrivore.com/TikTok: https://www.tiktok.com/@drsarahballantyneInstagram: https://www.instagram.com/drsarahballantyne/Threads: https://www.threads.net/@drsarahballantyneFacebook: https://www.facebook.com/drsarahballantyne/YouTube: https://www.youtube.com/c/drsarahballantyne/Patreon: https://www.patreon.com/nutrivoreNutrivore Book: https://amzn.to/3ARdYQlSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! For soooooo many years Thanksgiving meant restricting all day and eating all night beyond what was comfortable.I always thought it was about the food. That was all I focused on as the day got closer so it had to be about the food, right?If you're currently going through this experience, I'm here to let you know that the focus on food is not about the food. Focusing on what and how much you're eating can be a supportive distraction from how you're feeling. Maybe you're around people that leave you feeling anxious. Maybe you're in environments that remind you of past situations that made you feel unsafe. Maybe there are comments and conversations that feel disrespectful to you. Your food behaviors are wise strategies for comfort and self-soothing and this holiday season, we're going to build onto your non-food resources so that you feel like you have more choices to choose from.In this week's Satiated Podcast episode, I chat about: Why you feel the impulse to binge or restrict around the holidaysCues of safetySomatically navigating holiday gatherings Somatic practices you can engage inPost holiday gathering debrief You can also read the transcript to this week’s episode here: https://www.stephaniemara.com/blog/thrive-through-the-holidaysI'll be putting out more of these episodes over the next several weeks to be there with you as we move through the holidays together. If there is anything you'd specifically like me to address, respond to this email anytime and I'll do my best to touch upon what you'd all like support with this holiday season!With Compassion and Empathy, Stephanie Mara FoxSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! When you're struggling with binging or restricting, all the power can feel like it is in the food. Like the food has some captivating hold that no matter your best attempts to break it, nothing seems to work. Often this is because your food coping mechanisms aren't about the food. So the more focus there is on the food, the further away you might feel from the root cause of your food behaviors. One root cause can be feeling like your ability to step into self leadership has been taken away. When you experience trauma, it can start to feel like you can't trust yourself or your body. Your trust starts to be put into diets, other practitioners, and eating strategies. They become the leader of you and your body. But, no one else lives in your body but you. You are the only one who will know what satiates you physically and emotionally. So the practice can be to put that trust back in yourself and become a leader of you. Stepping into self leadership is a practice of slowing down to hear all of your parts and then making a decision that feels in alignment with your present and future self. In this week's episode, I chat with Pavini Moray, author and Somatic Relationship Coach about: What is needed to explore and cultivate when stepping into a position of self leadershipThe presence of grief on this journey and any healing path sSomatic practices to start to connect with yourselfBreaking free from your lineageand so much more...You can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/self-leadership-and-grieve-past-selvesWith Compassion and Empathy, Stephanie Mara FoxKeep in touch with Pavini:Website: www.pavinimoray.com Substack:https://pavinimoray.substack.com/ Instagram: https://www.instagram.com/pavinicoakwellmoray/Books: How To Hold PowerTending the BonesSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! As many of you know, this Somatic Eating® journey all started for me when I began to have severe digestive issues in my teenage years and early 20's. During that time, I was doing everything I could. I explored Ayurveda, cleansing, detoxing, the GAPS diet, the low FODMAP diet, I cut out gluten and dairy, and while some of these things helped or at least taught me something about my body, the digestive issues continued. It wasn't until I started somatic therapy that things began to change. As I came to terms with what I grew up around was traumatic, I had more compassion for my body and my digestive issues that were my body's way of telling me all along it didn't feel safe. What I have seen is that somatics, trauma work, and nervous system healing are missing pieces on a digestive and food healing adventureIn this week's Satiated Podcast episode, I chat with Miriam Jacobson, triple board-certified functional medicine dietitian, breathwork facilitator, and the founder of Every Body Bliss about: The connection between digestive issues and traumaThe impact of trauma on the vagus nerveHow to support your vagus nerveHow our pace and environment can affect the function of our digestive tractThe importance of tears when healingYou can also read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/trauma-digestive-issues-and-the-vagus-nerveWith Compassion and Empathy, Stephanie Mara FoxKeep in touch with Miriam:Website: https://www.everybodybliss.com Linkedin: https://www.linkedin.com/in/miriam-jacobson-10066555 Instagram: https://www.instagram.com/everybodybliss/ Facebook: https://www.facebook.com/everybodybliss1Support the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! It has become this norm that we "should" all be trying to lose weight all the time. And because of this, of course, you would want to lose weight. Your body seeks attunement with other bodies. When everyone around you is also trying to lose weight, your body interprets this as the path to safety and connection. Releasing the need to change your body’s weight can feel scary and even threatening to your well-being. We need others to survive. If those you rely on connect with you over dieting and losing weight, an association can occur that not dieting is dangerous to your survival.It can take time and practice to question the impulse to change your body's appearance. By practicing this though, you will start to be the person who sends a message to other bodies that safety and belonging can occur simply through being together as we are.In this week's episode, I chat with Dr. Alexis Conason, Clinical Psychologist and Certified Eating Disorder Specialist about: The anti-diet movement and what it isDiet culture trying to co-opt mindful eatingBody image challengesBuilding resiliency against diet cultureThe importance of self compassionNavigating food choices mindfullyWhat eating what you want actually meansAction steps you can take to practice anti-dietingYou can read the transcript to this week’s episode ​here​: https://www.stephaniemara.com/blog/what-it-means-to-love-your-body-and-eat-what-you-wantDoors closing to the Somatic Eating® Program on Monday at midnight. JOIN THE SOMATIC EATING® PROGRAM!: https://www.somaticeating.com/With Compassion and Empathy, Stephanie Mara FoxKeep in touch with Alexis:Website: https://drconason.com/ https://www.conasonpsychologicalservices.com/Instagram: https://www.instagram.com/theantidietplan/Book: The Diet Free RevolutionSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...

Happy Satiated Saturday! Have you ever wondered why your friend can seem to eat a piece of chocolate like it's no big deal and move on with their life while you sit in agony over eating one piece, wanting more, and feeling like you're in a battle with yourself about not binging on chocolate? We receive all these stories about what that means from family, friends, and culture. You may start to create a story that you're weak, lack willpower, or can't control yourself around certain foods. With Halloween coming up in about two weeks, I wanted to offer a different explanation to why you may find yourself struggling with binging on Halloween candy. In this week's Satiated Podcast episode, I talk about: the nervous system reasons you feel the pull to binge on candywhat happens in your brain when you feel the desire to overeat on Halloweena somatic practice to navigate candy binge urges You can also read the transcript to this week’s episode ​here​:  https://www.stephaniemara.com/blog/stop-struggling-with-your-halloween-candy-binge-urgesThere are 9 more days to sign up for the Somatic Eating® Program!!! I will be announcing a scholarship next week on my social media channels so be sure you're following me on Instagram ​here​. And if you're ready to sign up, click ​here​: https://www.somaticeating.com/With Compassion and Empathy, Stephanie Mara FoxSupport the showKeep in touch with Stephanie Mara:Instagram: https://www.instagram.com/_stephaniemara/Facebook: https://www.facebook.com/stephaniemarafoxWebsite: https://www.stephaniemara.com/https://www.somaticeating.com/Linkedin: https://www.linkedin.com/in/stephmara/TikTok: https://www.tiktok.com/@stephaniemarafoxContact: [email protected] the show:Become a supporter: https://www.buzzsprout.com/809987/supportMy favorite water filter: https://www.pureeffectfilters.com/#a_aid=somaticeatingReceive 15% off my fave protein powder with code STEPHANIEMARA at checkout here: https://www.equipfoods.com/STEPHANIEMARAUse my Amazon Affiliate link when shopping on Amazon: https://amzn.to/448IyPl Special thanks to Bendsound for the music in this episode. ...