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Trouble-Shooting Plateaus (optional video)

The Next Steps for when you’re Stuck

An Explanation of the Protocol questions around sugar, flour, food logging, weighing, and intermittent fasting.

Transcript

All right, so in this video, what I want to talk about is troubleshooting. And what I mean by that is in the creating a protocol worksheet.

There are a lot of questions that we haven’t talked about before. Such as giving up sugar and flour, journaling your food, weighing yourself, creating an intermittent fasting protocol, and things like that. And we haven’t talked about those ideas because we haven’t needed to up until this point. These are really, I don’t want to say advanced techniques, but they’re really advanced techniques. What I want you to start off with is just following the meal plan that you’ve put together.

Now, after a period of time, when that stops working for you, we want to use these other techniques in order to investigate, what else could be going on? Because I really believe that when we’re listening to our body, when we’re not overeating, when we’re eating foods that make our body feel good that our body should, then right-size.

Now, that being said, we may not realize that we could be feeling better. So, you may be going along, going, “I feel great.” I don’t see how food is making me feel any worse. And so, in that situation, oftentimes, if someone’s doing everything right, the next step is then to start to figure out, “okay, where can we tighten things up a little bit?”

And one of the places that we can tighten things up is to exclude flour and or sugar from the diet for a period of time. Not forever, but for a period of time. And so, what that would look like is maybe for four weeks, you would cut out all flour, ideally all sugar at the same time. And then, slowly start to add it back into your diet.

If within those four weeks, your body starts moving in the right direction, then we know that there’s something going on there. It’s possible that your body is intolerant to flour or sugar. And what’s really interesting is when we start to add it back in, we can start to feel bad not realizing that’s how we were feeling before.

So, again, this is a more advanced technique, and I don’t want you to go through creating a protocol and read the question that says, are you willing to give up flour and sugar and be like, “oh my God, we haven’t talked about that, am I supposed to?”

And so, just be aware that, “no, you don’t have to,” everyone’s body is completely different. But how your body reacts to those different things we really want to be upfront about. And we want to realize like, “is flour bad for me?” And so, when we can really tune into, how flour makes you feel? Because it’s one experience if I tell you, “you can’t eat flour.”

And then, you go out to dinner, and you see this beautiful breadbasket, and you’re like, “Elizabeth, not the boss of me, I’m going to eat the bread.” And then, you feel guilty the next day, maybe you overeat. And then, you’re like, “oh, this program doesn’t work.” But it’s a totally different experience than if we’ve cut flour out of your diet.

And then, you see the breadbasket and you’re like, “I know I’m not supposed to be eating bread, but you know what? I’m going to try it; it looks really good.” And then, you have a couple pieces and then the next day you feel lethargic and sluggish. And then, you’re like, “oh, I get it. The reason I feel this way is because of the bread.”

And so, what that does is it empowers you, it allows you to realize, “okay, so when I eat bread, then I feel lethargic the next day.” And when I feel with lethargic the next day, then I want to eat more bready pastry type things, and I want to eat sugar and it creates this whole cascading process. And so, when we can really tune into how food makes us feel and create a protocol around it, then it’s easier for us to abide by our own eating standards. Okay? So, that’s one.

Number two is food journaling. I’ve told you that you don’t have to food journal and that’s totally true. However, sometimes as we saw with the first module, all about awareness that sometimes we lie to ourselves.

And when we look back at what we’ve been eating over the past week, we’re like, “oh, it hasn’t really been that bad.” But when we keep track of it, and also make sure that you’re keeping track of it 100%. You cannot say I’m going to track my food only when I’m on plan. You need to make sure that you’re tracking your food 100% of the time.

And that means Saturday, Saturday nights, Sundays, Friday night, when you go to that dinner party, when you go to a friend’s house, or your kids are having a bake sale, or whatever. So, make sure that when you decide that you are going to log all of your food, that you are going to do that 100% of the time.

What we’re doing is we have to look at that as being a diet, detective understanding, oh, you know what? I did go a little bit overboard that night. And so, that’s why I’m not making the progress that I thought that I should be making.

So, really looking at it from a fact’s standpoint, really looking at it from a data standpoint, not from an emotional standpoint. Because it’s not emotional, it’s just food, okay. Doesn’t mean that you’re good or bad, it just is food, and we really need to take the emotion out of eating. Okay?

And then also, are you willing to weigh yourself on a daily basis? Now, we’ve talked about weighing ourselves. And again, I don’t necessarily think that you need to, but weighing ourselves that number that’s on the scale, it’s just a circumstance. And it does again, not mean anything good or bad about you.

And so, if you are unwilling to weigh yourself on a daily basis, I might ask why not? What are you making that number mean? Cause remember that you can be doing all of the right things and the body might not respond. So, if we weigh ourselves weekly, or daily, or three times a week, or whatever, we can take that number and then average it out during the week and see, is that number going down over the course of time?

And so, again, really being able to manage your mind around these topics. Like when you think about giving up sugar and flour, is your brain like, “oh my God, I couldn’t possibly do that.” Why not? Let’s think about it. Is that really a problem or is it just your brain coming up with resistance?

And so, when we have resistance, there are some beliefs there that we can explore. Okay. So again, these are just troubleshooting techniques. If we are deciding ahead of time, what we’re going to be eating and we’re following the plan, then it really shouldn’t be that big of a deal.

Now, the third question that you’ll find on there is something about joy eats exceptions. We’re going to talk about that next week, so don’t worry about that just yet. But then the other thing that we’re talking about is delaying your first meal.

So, doing a little bit of intermittent fasting. Is that something that you are willing to do or not? It’s totally fine if you’re not willing to, but let’s like our reasons for these decisions. Intermittent fasting can be a diet, sure. But it could also be just the way that your body likes to eat. And so, are you willing to try it out and have a little bit less resistance to it? All right?

I just wanted to prepare you for that creating a protocol worksheet, because it can be a little bit jarring when you first look at it. So, that’s all I have for you in this video. I will see you in the next one.

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