hey it's nichole kellerman worth founder and creator of while be alive weight loss com from body image spirituality belief money and movement to relationship motherhood creativity
easy diet rules to follow, sisterhood and mindset while me and my weight loss is the place to come for practical advice and real stories on how to create a lifestyle you adore and a
body you feel proud up and today we're talking about how to make healthy eating unbelievably easy and totally realistic so the idea is one is called actually came from last night last night i did a talk in denver and i talked about the three biggest mistakes that are keeping you stuck and never following through so a lot of it was really based on your
relationship with your body and how you interact and talk and think and beliefs that you have around your body and you know it's really beep work which was obviously something that i really enjoy to talk about as you know um but she has the end of the talk she raised her and she's like look i know that this is not on what what you're talking about
she's like that i just don't even know where to start when it comes to food like all i've ever thinking about is should i be eating this i should choose that like it's a constant she was saying that it was a constant commentary in her mind all the time she got about what you should be eating and what she shouldn't be eating
and she just from my sense she just seemed extremely overwhelmed by how to even start eating healthy and that's what i wanted to talk to you about today because i can totally relate to this i know that when i was first trying to get healthy i was reading a lot of books and you know that the internet wasn't quite a big when i was struggling with
my weight and goodness actually it was a lot of magazines reading a lot of different magazines and things like that but there was a lot of contradicting information out there where they would say the best way to lose weight it's too is taken to not eat gluten or to be a vegan and i tried a lot of those things and you know i try to be a beacon
for a really long time you not purely for weight loss purposes is why i decided to become a vegan and i forced myself to be a vegan and the truth was that is that at that time i don't know i haven't tried again since then but that was not a healthy way for me i was so hungry i mean i was starving most of the time and that will me contributed to the
problem because i this idea that like you have to start to lose weight and so being a vegan could not work for me either i i didn't do it right or i don't believe that there is one way of eating for every single human being i think that and and not even one way of eating for just your body i think our body evolved and changes and sometimes it
needs more protein sometimes it means less sometimes it means needs more complex carbs sometimes it needs less you know i think our body is always changing and i'm it's not that i'm against people being a lifelong vegans or or anything like that as long as they're really listening to their body and they're putting them and their
happiness and their health first before every everything and they still feel really good and they're not suffering from from anything on the health side i know that there are people who have became begins i'm for ethical purposes and you know after being a vegan for a very long time all of a sudden their health starts to
diminish and they don't know what to do and they get to this point where they're having this ethical battle with themselves because they wonder if bringing some animal protein into their diet would help and they i've heard of women is actually this begin chef her forget her name yeah i can't think of her name right now
but she's a vegan chef had lots of books very well-known woman and she started suffering from health conditions and she brought some some animals protein into her diet and all of her health problems started to diminish and she actually got like death threats i mean literally she got death threats from people saying that you're a traitor
and and and and i mean in my opinion i think our health and how we feel comes first i am a total animal lover i am not against animals at all and i totally understand why people choose to become a beacon for ethical purposes and i respect that but i think tuning into your body and trusting that things can change and evolve is ok there's nothing
wrong with that and putting yourself first is is great is it a great thing to do so anyway with all that said i know there's a lot of information out there on what you should and should not eat and how you shouldn't should not even certain right ways to eat and it feels like you need to get yourself in one of these ways of eating and i'm here to
tell you that you don't you can actually find a way of eating for your body that feels really really good and is specific for you in your body in this phase of your life because again it's going to change when i got pregnant i needed a ton of protein a time i felt like i needed meat at every meal and actually felt a little guilty about that but i
had to remind myself of what i just said to you is like my health comes first i'm carrying a child and creating a baby it's okay i can try to reach outside and try some more vegan options of vegan protein options as well which i did but uh i did that's what i needed and even when i was breastfeeding like heavily i still needed that and now that is older
and he's kind of leaning down i don't need as much and that's what i'm saying is like our body is always evolving and changing and trying to pigeonhole yourself into a certain waiting for your whole life i think will eventually be you to a place of feeling stock again because you're having some sort of health issues because it's changing and
we need new things so that's why i'm a big fan of intuitive eating so these three steps that i'm going to talk about tonight are three ways to really start to become an intuitive eater and making it super super easy so easy that you're probably going to doubt it so number one i'm first step is you need to drop the
commentary that there is good food and there is bad food and this is easier said than done i totally get that i was your chronic dieter i associated every single piece of food with a number with that's bad for you that's like a label but it's a process it takes time but when you really drop that in in our commentary and those
labels and you say ok let's say you're in a restaurant ok i'm hungry i don't want you to be starving when you return a restaurant that will totally throw off your game here so healthy snacking is important here because you need to be in a good of a good place if you're if you're physically hungry if you're starving
more likely than not you're not going to be able to listen to your intuition and i can be able to listen to your body you you don't care you're just hungry you just want something in your mouth now right because people like a bottomless pit so anyway you drop the inner commentary and failure as a restaurant you're
looking at the at the menu and you're like okay i can have anything that i want anything i can have anything that i want nothing good nothing that i'm just going to tune in and feel out does that sound good news does that sound good does that sound good we do it all the time we do actually use your intuition when it comes to food
more often than you think but it's that comment period gets in the way it says no you can't have that right so then when you're sitting there you're like oh ok the pack hi sounds good don't go into oh my gosh so many carbs there's so much sodium the note to say i can have whatever i want so i'm going to
order it and do it from a place of life what does my body one not i want because again when you drop that commentary you're not going to choose unhealthy food because your mind is saying you can't have them you know what i'm saying if you tell yourself that you can't have the pad thai it can have that i can have that i
can oh shucks give me the pad types you have the pad thai and you inhale it because you put this label that it's bad and you're being the little rebel and going to count on it do you see what i'm saying or you say i just probably should have a salad so you have a salad and you feel like you're
doing good and then all the sudden you get home and you feel deprived you feel like you put this label on yourself you put this restriction on yourself and that's when you open up the can of iced the kanamycin the carton of ice cream see what i'm saying they're really dropping that commentary number two is a drop the commentary number two is eat
something eat anything anything that you want um again like have that variety but the only caveat with this particular step is you have to be adventurous and try lots of new and different things and here's why because step three is feel how your body is responding to it so if you're always eating the same things all the time you're not going to figure out
ways of eating for your body that feel really good for her you're going to be just stuck in this same five to ten meals that you constantly turn to so again i'm going to recap number one drop the commentary in your mind that it's good or bad number to eat something eat anything that you want but again you need to try lots of
new things pinterest is great lots of great healthy recipes on their things like that when you're at the restaurant trying new things try things like a try oriental or just different types of eating different ways of eating and then three feel how your body is responding and it's so simple if you're bloated and
gassy then that's probably not something you want to eat a lot more of right and if you're feeling good you have energy you're feeling like yeah it was good i'm feeling good i'm happy things are things are driving it's going good then you're going to eat more of those foods so again this is a really easy process
don't overthink it because you will naturally start to gravitate towards foods that have made you feel good in the past and saying i'm not so much to the foods that have made you feel crappy in the past it's really from a place of feeling and intuition then good or bad lots of calories no calories nutritional deficits density's all those things it's
all about how you are feeling inside of your body ok alright so let's move on over to the coaching hair so start to raise your hand and i just want you to say your name and if you have found a meal or a way of eating that feels really good for you so maybe you really like apples
maybe bananas maybe there's a certain that just makes you feel good so i just want you to raise your hand and tell me one food that you have found has made your body feel really really good after eating and if you want to be anonymous then be sarah or sally or whoever you can totally be anonymous is called as well if you feel like that is a good
choice for you so go ahead and press star 2 on your phone ok going over to 4831 your name and your food if you stoney and knife clinic finish it in gel nice like raw spinach when you eat raw spinach or what i'm actually anytime i nhi you know use it in solids or really my favorite way is armed and my protein smoothies like my
favorite protein smoothie is you know ross ph and then several other things but that's it's a green smoothie better it's just packed with speeding and i just love it yeah that makes it so good i agree i really love spinach in my smoothie i guess ross and it is kind of hard on
my i don't know what it is it's like it's like this weird bitter taste in my mouth but i like it cooked / ride or like a little bit of stockade and or in my my soviet the first absolutely the best way for sure yeah so i'm listening to this call are you how are you feeling about the intuitive eating process i definitely
have what could do want to mess up my i feel like the lady that you were referring to from last night sounds a lot like me i you know it's like all day long i have a battle in my head i'm hungry what can i eat i don't know i can't eat that oh i have to do something else what can i eat you know it's it's a battle so
this the coaching college really good for me right so something that you can do so talk about this a lot more while the light weight loss program is like your mind being wired right so your mind kind of addicted in a sense to be thought of needing to think about food all the time and so a really great way to kind of rewire your mind is through
neuro-linguistic programming which is just a fancy way of saying something positive while touching your body if it's either touching your heart or your stomach or touching your first finger like it just means you need to be touching anyway there's something i don't know the science behind it to be honest but something with associating
physical touch and a new way of thinking helps kind of your your mind wire it in a faster way so if your mind goes there what you could easily do is put your hand on your heart put your hand there some extra touch your body somewhere and you say johnny just eat whatever your body feels like eating it and she can have whatever
she wants ok i'm writing this down with the setup ok like you in okay so the energy here can be one of two so some people really respond well with tough love like johnny stop it don't even go there like don't don't just don't go there you can have whatever you want just listen to your body you can kind of have that firm and
coaching type of energy or you can do something a lot more loving and say hey no we don't need to think this way anymore that's not serving us which is gonna listen to our body whatever our body was she can have we don't put any restrictions on her so just kind of feel out what works for you i do better with the coaching like and that's just how i
am like all of the business coaches that i've hired kind of have this stuff luv aspect to them um but just do whatever feels best for you you can really kind of start to rewire this this record and what was that fancy word that you called it oh neuro-linguistic programming so nlp if you just google the nlp you could
probably out read up on it you wanted to prove it okay great thank you very much yeah give that a shot see how it feels and even when you're choosing foods that what you do that same mantra like pick one mantra need to be one phrase that you say over and over again so then you don't have to think about it and when
that commentary popped in you know that you touch your heart and this is what you say and so when you're sitting there and you're opening up the fridge and you're figuring out what you want for dinner that night that commentary is going to come up you do it really quick and i know that sounds annoying but i'm telling you you're gonna have to do more
at the front end and that over time you'll start to just naturally say to your you naturally just catch yourself before you can get halfway through descendants guess and then over time you will just open the refrigerator and you'll be totally in tune with like whatever my body wants that's it
okay all right here will keep you posted on how great okay all right bye-bye ok so well starting to raise your head start you and just post one way or just shows your name and you can be anonymous if you'd like and sorry i lost my train of thought i was bringing up a list of questions if somebody doesn't raise your hand
i ok somebody raise your head so your name oh and the food that agrees with your body right now so last four digits of your phone number 2673 you are unmuted time this camp and i like red sail 30l red bell peppers nice nice too because energy to them what they do exactly if you're really good at like 30 minutes and it ends a lotus leaves that
tastes just fine my 33 think that the crunchiness help when i want a chocolate did not go choose five so it's a nice bounce it oh yeah good and that is true because green peppers are not the same as red peppers giving you specify that okay yeah that's better what was that yes
is that one better yes absolutely better industry so how do you feel about this conversation or with intuitive eating or did you have any any other specific questions that you wanted to come to the call with this is truly that he is relying on what my body for the fish normally i have like a and that he eating but leaving my body said tell me
what i need a little bit up at you want to interrupt it give it a try yes i know that i can sound scary entrance for those women who are like you who is very much like myself or i like i need to have my meal plan and you to have my boundaries i had to have this thing i thought that if i didn't have those things that i would eat my face
off and the truth is that when you really work on letting go of that commentary a lot of what i talked about with joanie when you really work on letting that go you're gonna be pleasantly surprised how your body naturally gravitate towards healthy foods most the time i mean it just makes sense right
our bodies are designed to eat food that comes from the earth not that are manufactured and process in some plant by human being it just makes it's like hello it just makes that way it is natural so um when you let go of a lot of that inner stuff and that mindset that held us stuff then you can really listen to
your body from a very neutral place and sometimes you want junk that's okay there's nothing wrong with that you let yourself eat the junk you just make sure you're a food lover which i've talked about a lot i've written a book on it i'm you make sure a food lover and really present and enjoying it but for the most part
your body is going to want something healthy and if you take this three-step process and you go through it and you recognize what foods make you feel good and what excuse me don't make you feel good there are some healthy foods that healthy quote-unquote right there are some vegetables that might not make you feel
good and that's okay there's nothing there's nothing wrong with that look again it's really removing those labels is the biggest step in the whole process but over time you can really tune in and recognized and you're building a relationship with your body your you're building a lines of communication and just like you're
just like your partner on for your best friend it takes time to figure out how to communicate and talk to each other and honor each other and so this is going to take some time and it's going to take of baby that's one at a time it's not going to be perfect but if you stay committed to it i promise you it will totally work
in your favor in terms of weight loss and just your health in general can be there in half like you're in a wind tunnel right now are you walking actually i'm on the commuter bus oh oh cool a lot of my love that you can raise your kid is no excuses so how does that sound kim it sounds great thank you
okay all right here we'll keep me posted on how it goes i think the government and make ok notes and stuff maybe listen to the recording next weekend you can take some notes and write them down and put them on a sticky note or something ok ok have a good nite nite by the success of i love that you so called it that's great just um alright ladies well
thank you so much for showing up your life it really means a lot to have these heart-to-heart conversations and to just talk to you guys you do not understand how isolating having an online business can be which is why i decided to stop doing my regular video blogs and doing these coaching calls instead so i can
actually talk to you so if you're listening to the recording or you're here at live right now come next week and raise your hand i want to talk to you i want to see how you're doing i wanted to see how you're liking these calls for sure um and you can always visit while the live weight loss dot-com / coach if you
want to learn more about these calls and how to participate if you're watching the recording their every their most wednesday nights i usually do i get myself one one week out of the month to write a blog just to do a little writing because that's always fun for me but not every single he was dead and better this way so they're they're most wednesday
night and if you can't make wednesday nights at all you can always reply any of our emails or email support @ while the light weight loss calm with your questions and i'll be happy to answer it in the future so all right you all right ladies i love you all and i will talk to you next week bye hello there is nichole kellerman word from well-being light
weight loss that calm and mr. white were high high and that's me and george behind me like this is my working life welcome to my home office so i wanted to stop and really quick and make sure that you've taken the wildly alive quiz if you haven't already because this quiz is going to really clear up why you're shooting yourself in the foot
when it comes to weight loss and we're also going to create a wildly a life weight loss plan like you've never heard before so if you're one of the women that say i know what i should be doing to lose weight but i'm just not following through this is the missing piece your mindset that's what we're going to get into we're going to really
big deep into what's going on in between those leaders so your beliefs line up with what you want you can start actually following through and in a way that feels really good and inspiring for so again head on over to wealthy a lightweight last comm take the quiz and together let's create your personalized wait left with alright see you there
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