Intuitive Living Eating RD

"Do your other clients really succeed in making health behaviour changes?". This was a question posed by a client of 2 years who has had over 12 sessions with me and still finds it challenging to be consistent with behaviour changes.

Behaviour change isn't easy and in todays episode I'll walk you through how I approach it with my clients.

If you're a women in mid-life who's ready to learn to listen to her body through intuitive eating then I invite you to book a free JOYFUL EATING call to get started: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

For more helpful resources and tools visit: cathyrichardsrd.com

(Client case study) How often do we say "yes", when we want to say "no"? Many people who struggle with food are people pleasers. They want to keep others happy at all costs even when it comes to sabotaging their health behaviours. In todays case study I'll share the result of my client using the assert yourself strategy to stop her family from making comments and ruining her holiday visit. Tune in, to see what happened!

Ready to learn strategies to end emotional eating? Book a FREE Joyful Eating Call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

Put down that diet plan and get those self help books out of your cart. In today's episode - I'm sharing the difference maker in getting the true results that you desire in your health.

https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

I guide women in mid-life to listen to their body through intuitive eating.

If sugar cravings have you feeling out of control- you are not alone. In a recent client session we worked through this exact challenge and in today's episode I'm sharing how that looked.

To book a free JOYFUL EATING CALL and get help with your sugar cravings: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

And for other craving episodes see Episode #62

In my clinical practice I've been seeing a lot of children over the past few weeks and a common concern from parents is - if their child is eating enough. Tune into today's episode to learn how I approach this with my 3 kids and my clients from an intuitive eating perspective.

In my professional opinion, yes! Tune into todays episode to learn how studies are finding a connection between low serum vitamin D levels and an increased risk of certain types of cancers, autoimmune disease, neurological disease, insulin resistance, and cardiovascular disease.

As an intuitive eating and emotional eating coach and Registered Dietitian, my goal is to support my clients in a way that helps them heal their relationship with food. Though many clients start working with me from a lens of desiring weight loss. And that's exactly what I'm sharing in todays - client case study. Did they achieve the weight loss ? They 100 percent did but the outcome may surprise you.

Ready to learn how to eat in a way that supports your body long term? Book a free JOYFUL eating call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

I have clients, friends and family members reaching out to me almost weekly asking about "adrenal fatigue". Symptoms often include: fatigue, body aches, brain fog etc. A misconception is that adrenals wear out, but that is not what is actually happening. In this episode I'm explaining what's really happening and giving some key shifts to make to improve your symptoms now!

Sleep is a vital aspect of our health and well-being. It is important for both physical and mental health. During sleep, our body repairs and restores itself, enabling us to function at our best. Lack of sleep can have serious consequences on our health, including decreased cognitive function, increased risk of obesity, heart disease, and diabetes, as well as depression and anxiety.

One of the primary functions of sleep is to allow our bodies to recover and repair. During sleep, our body produces growth hormone, which helps to repair and rebuild tissues. Additionally, sleep is important for the proper functioning of our immune system, which helps to fight off infections and diseases.

Sleep also plays a crucial role in our mental health. Lack of sleep has been linked to depression and anxiety, as well as decreased cognitive function. During sleep, our brains consolidate memories and process emotions, allowing us to better cope with stress and regulate our emotions.

In conclusion, sleep plays a critical role in our overall health and well-being. It is important to ensure that we get enough sleep each night to allow our bodies and minds to properly rest and recharge.

In this episode I'm sharing with you exactly how much sleep you need!

Sleep blog post: https://cathyrichardsrd.com/5-habits-to-get-a-better-nights-sleep/

Need some support around sleep? book a free 20 min call: https://cathyrichardsrdworkwithme.as.me/schedule.php

Yes - it's normal for our bodies to change over time (hello, birthing humans, changes in hormones and general aging) but it's very normal NOT to like it. If you've been struggling to love or even like the body that your in today - I'm right there with you. Tune into today's episode to hear how I deal with this and how I support my clients through this struggle.

Ready to love your body again? Hop on a FREE JOYFUL eating call to get started: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

It's not uncommon for a person living in a larger body to go to the doctor for an array of ailments and walk out with the same recommendation: lose weight. Working as a health at every size informed practitioner means that I give my clients in smaller and larger bodies many of the same health and wellness recommendations. Our health outcomes are based on the healthy habits that we practice and that doesn't depend on our weight. So in todays episode I would like to apologize.

Ready to be happier and enjoy the summer no matter what the scale says? Then book your free JOYFUL EATING call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

I've worked with thousands of clients over the years and they all had one thing in common, no one wanted to waste their money. I get it and normally I'm a really good finance manager with my expenses but in today's episode I'm sharing an example of why sometimes letting go of the money (or the diet) is the best thing to do. Tune in and let me know if it resonates!

Ready for more - book a FREE call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

Intuitive eating is a powerful tool to help you improve your overall happiness and well-being. By tuning into your body’s natural hunger and fullness cues, you can learn to better understand your needs and make choices that honor them. This can help you break free from diet mentality and the cycle of restriction and guilt associated with it. Intuitive eating encourages you to nourish your body with a variety of nutritious foods and to honor your hunger and fullness signals. When you allow yourself to listen to these signals, you can get to know your body and its needs in a more meaningful way. Doing so can help you feel more in tune with yourself and your body, which can lead to more positive feelings. Intuitive eating can also help you cultivate more positive relationships with food, which can help reduce stress, anxiety, and guilt surrounding meal times. Additionally, it can help you start to view food and meals as enjoyable experiences rather than something to fear or restrict. All of these things can help you to cultivate more overall happiness and well-being. In today's episode I'm walking you through the real life practical use of intuitive eating with 3 very different clients.

Want help to get started? Grab my FREE 3 part video series: https://cathyrichardsrd.activehosted.com/f/35

Need more 1-on-1 support? Book a FREE JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

For years as I worked with clients - I would support them in tracking their calories to help them lose weight. When I know better, I do better and in today's episode I'll explain why I don't actually recommend calorie counting for weight loss and how our bodies are set up to always support us. Do you track calories? I'd love to know.

Ready to actually ENJOY eating again? Book a FREE JOYFUL EATING call where I'll help you identify the one thing to get you started on your intuitive eating journey. https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

You've been good all week and decide to let yourself have just 1 cookie to satisfy that craving but soon you've realized that you ate the entire package, don't worry you're not alone. Many of the 1000's of clients that I've worked with over the past 20 years have shared similar experiences. My clients often describe a craving like an all encompassing / overtaking feeling that's not satisfied until the food is eaten. If you suffer with food cravings - this episode will walk you through 3 easy ways to reduce them.

Want my help? Book a FREE 20 min JOYFUL EATING CALL where I'll help you identify the one change to start you on your intuitive eating journey today! https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

Cancelled plans, limited screen time and unhappy kids. Not how I envisioned the week (month) going. But if you've been trying to achieve something and feel like there are always road blocks or hurdles thrust into your plans - than this is the epiosde for you. I'll be walking you through the mindset of "everything is always working out for you" or what I like to sometimes call failing foward. Our body is always communicating with us it's just sometimes hard to hear it.

Need help with failing forward or starting your intuitive eating journey? Book a FREE JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

If you're a mom - you may remember your very first pregnancy as being really calculated and controlled. Once baby came - you continued that controlled plan, regulating nap schedule, making all baby food, no screens until age 2  etc. Then number two came and all the control went out the window! You learn to live in a flexible mode and flow with things. That's exactly why you'll excel at becoming an intuitive eater!! 

Ready to ditch diets once and for all? Then book a FREE JOYFUL EATING CALL so I can help you get started. https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

You feel like you're doing everything that you can but you're still not getting the results that you want. In today's episode I'm sharing how I walk my clients through this and how we identify what needs to shift. 

Ready to focus on what you're already doing well: https://cathyrichardsrd.com/healthy-habits-tracker/

Need my eyes on you to help you figure out what to shift? Book a FREE call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

Changing your health behaviours can feel hard and overwhelming but it doesn't have to. In today's episode I'm sharing a simple strategy that I've been using with clients to trick their minds into building better habits. 

Ready to focus on the good habits that you're already doing? Grab me FREE Healthy Habits Tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/

Book a FREE Joyful Eating call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

You've done the diet before and lost weight but this time it's just not giving you the same results. I get it and work with 10-15 clients every week  who are complaining of this exact thing. You're not alone. In todays episode I'm walking you through the reasons why you're diet is no longer working and introducing you to a better approach. 

Click here to book your FREE JOYFUL EATING call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

Ready to focus on the HEALTHY HABITS that you're already rocking! Grab my FREE Healthy Habits Tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/

In today's episode - I'm walking you through the mindset wobbles that happen when I step outside my comfort zone and show you how I use my mindset muscle to keep going even when I don't want to. If you're ready to finally tackle those fears that pop up - then this is an episode that you don't want to miss! 

If you're ready to tackle your mindset but need a little support- book a JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING

As an intuitive eater, I am still an emotional eater. I just have a lot more awareness around it. In this episode I'm sharing with you one of the most popular strategies from the "change buffet" in the emotional eating program that I've been running for over 10 years. If you want a copy of the distraction techniques - head over to IG and send me a DM.

 https://www.instagram.com/healthymompreneursgetwealthy/

December can feeling overwhelming so in this short episode I'm walking you through 3 easy ways to reduce the overwhelm so that you can enjoy the holidays! 

First let's stop and do 4 box breathes to get us back into our bodies. Then consider - unconditional permission to eat, getting as much sleep as you possibly can and also moving your body for a minimum of 5 minutes per day. Yes - it can be that easy. Tune into the episode to learn why. You've got this and if you're ready to ditch diets once and for all so that you can love your body again- then I can help. The doors to my high touch group coaching program are open for peer pods starting in January 2023. So if you're ready to start living and eating in a way that lasts forever - then head on over to the sales page. Don't worry, I'm keeping your seat warm :) , https://cathyrichardsrd.com/expansion/

As an added bonus and a gift for putting your health first - I'm adding 2 months free for anyone who joins before December 31, 2022. Just quote "episode 52" and you've got the bonus. 

Inspired by a client call and a super soul podcast episode I'm sharing the power of words in todays episode. 

https://cathyrichardsrd.com/positive-affirmations-healthier-living/

A year and a half ago I set out to share via this podcast exactly how I walk my clients through their journeys to being their healthiest and ultimately their wealthiest. Partway through this journey I surprised myself by shifting my practice to better encompass my own personal values and really support the science around why diets don't work. Intuitive eating has lead me to so much freedom and a few surprising lessons on the way. 

Learn how to get started with intuitive eating with my FREE 3 part training series: https://cathyrichardsrd.activehosted.com/f/35

In this short but powerful episode I'll be sharing with you how I actually used the lesson that I share with my clients daily to get myself through a challenging situation. Numerous conditions lead to this day - deflated airmatresses, cramped quarters and tired kids but in the end I did realize that everything is always working out for me and it is for you too. 

Ditch the Binge tool: https://cathyrichardsrd.com/ditch-the-binge/

How to become an intuitive eater in 3 easy steps: https://cathyrichardsrd.activehosted.com/f/35

Many of the clients that I work with (myself included) weren't taught how to actually sit with our feelings. In today's episode I'll be walking you through 2 simple strategies to help you get comfortable with sitting with and feeling the feelings. Though it may sound scary it's actually how we can take our power back and learn to be intuitive eaters while loving our bodies. 

For the type of hunger training: https://www.instagram.com/tv/Ci-jf0FM3np/?utm_source=ig_web_copy_link

For the self awareness checklist: https://cathyrichardsrd.com/ditch-the-binge/

If you'd asked me 3 years ago - I would have assumed that all would be smooth sailing as a single parent (co-parenting) by now. Yet challenges (I think kids are constantly changing - which makes sense) continue to pop up. Here's why self care is key to thriving as a single parent and not just surviving. 

Many of us are accustomed to avoiding feelings or denying that we have them. Feelings can cover a whole range of emotions that you're feeling. In this episode we'll look at where you're feeling an emotion in your body and how identifying how you cope with feelings can help overcome emotional eating. Healing emotional eating is part of the intuitive eating journey and as you likely know by now it's not always a linear process. 

Eating doesn't occur in a void. For many of us food has emotional associations learned over years and years. Emotional eating isn't wrong but can feel problematic. In today's episode we'll explore the pro's and con's of emotional eating and get curious about stealth deprivation. 

Find yourself still coming from diet mentality? You may want to visit episode 25 on Making Peace with Food: https://spotifyanchor-web.app.link/e/4n9dhiNnitb

Still experiencing challenges due to the food police? Revisit episodes 27 & 28: https://spotifyanchor-web.app.link/e/C2LGmhSnitb

https://spotifyanchor-web.app.link/e/DSs1CHUnitb

Finally read to join a high touch group program with 9 of your new best friends? Doors to EXPANSION are open: https://cathyrichardsrd.com/expansion/

Studies show that dieters have an increased risk of using food to cope with their emotions. Yes food may distract us for a short time but you can find ways to comfort, nurture or distract yourself and resolve issues without using food. In this episode I’m going to share how a lack of self care can lead to more emotional eating and walk you through the first 4 things to focus on to overcome emotional eating.

Previous episode links: Episode 24# Honour your Hunger https://anchor.fm/cathy-richards--rd/episodes/Episode-24-Intuitive-Eating-Series-Honour-Your-Hunger-e16m27k

Episode 15#: Self Care https://anchor.fm/cathy-richards--rd/episodes/Episode-15-Self-care-time-management-for-busy-moms-How-to-take-care-of-yourself-e10l0on

Stress reduction: https://cathyrichardsrd.com/adaptogens-what-are-they-amazing-health-benefits/

Ready to build your intuitive lifestyle and be supported by some of your new BFF's? Join EXPANSION now before prices increase: https://cathyrichardsrd.com/expansion/ The current investment is less than the price of a daily Starbucks run! 

What's your experience of meal times? Serene, enjoyable and pleasureful or is it a battleground? In this episode in my intutitive eating series I'll be exploring the emotional atmosphere and how it impacts your mealtime satisfaction. If meals feel less satisfying due to lack of preparation or meal ideas - grab my meal planning bundle now. https://cathyrichardsrd.com/product/meal-planning-made-easy/

Looking for more high touch support with like minded females? Then my group program expansion is for you. Peer pods are opening soon: https://cathyrichardsrd.com/expansion/ 

You may be surprised to learn just how much our eating environment can play at role in our satisfaction with our meal in addition to the body's digestive process. The environment where we have our meals can play a big part in our intuitive eating journey. Tune into today's episode to learn how to set your eating environment up to best support your health. 

Life is busy and that never ending to-do list can make it hard to focus on eating. In today's episode, I'll walk you through a simple practice to move past distracted thoughts and refocus on the act of intuitively eating. And if you've ever wondered how many bites it really takes to get the full satisfaction from a food- I'll be answering this as well. 

If you haven't already done the iEat scripted activity, pause this, go back and listen to episode 40#. 

What exactly happens in group coaching for intuitive eating? That was a question that one of my IG followers sent to me last week. So on this episode I'm walking you through what group coaching looks like, why I've built the expansion program and what makes me the best one to lead YOU on this journey! 

In this short episode, I'm walking you through the iEAT Scripted Activity. This is a guided eating activity to help cultivate your awareness and experience of the many sensory nuances of eating, which will ultimately contribute to your satisfaction in eating. Once you've completed this exercise, I would encourage you to take a few moments and journal on the experience and perhaps plan your next iEAT activity. As usual all the information that I am sharing comes from the Intuitive Eating workbook: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/

Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity - Voltaire. 

If you regularly settle for an unsatisfying food or an unappetizing eating experience, satisfaction will not be the outcome; rather, you are likely to continue searching for a satisfying food, event though you are no longer hungry. Building on the first 5 principles, this episode focuses on the Intuitive Eating: Principle six: Discover the Satisfaction Factor. As usual I'm walking you through the content share in the Intuitive Eating Workbook. https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/

If you're ready to really ENJOY the foods that you are eating - than this episode is for you! 

Many of my clients come to me with new medical diagnoses which require altering their intake. So this begs the question can intuitive eating be combined with medical nutrition therapy and I'm happy to tell you that it most certainly can! 

Healthy Habits Tracker: https://cathyrichardsrd.com/healthy-habits-tracker/

Hunger and Fullness Scale: https://cathyrichardsrd.com/how-to-use-the-hunger-scale-for-mindful-and-intuitive-eating/

In this episode I'm sharing 3-5 easy ways to keep your energy, mood and spirits up when things feel heavy. If you feel like you need a few easy wins to focus on grab my healthy habits tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/

In February 2021 I started this podcast in hopes of walking you through my self love journey back to health after years of stress and challenges. In today's episode I'm giving you the update on what the past year has looked like. To be perfectly honest my focus was a lot less on nutrition that I had assumed it would be. Tune in to find out what I've been focusing on to get to the best version of me. 

Curious about intuitive eating? Join 5 days to Food Freedom - my FREE challenge to learn more. It starts Monday, January 31: https://cathyrichardsrd.com/5-days-to-food-freedom/

To become really aware of your fullness, it takes a lot of practice. By using the fullness discover scale you'll gain more understanding of the meals that keep you full longer and the meals that have you looking for more food an hour later. Paying attention to your fullness and practicing awareness around it  - you'll learn how to get to your endpoint of eating - aka the last bite threshold. It's the point where you notice that just one more bite of food will likely be your stopping point for a comfortable satiety level. As you know - you may choose to eat past fullness but it's a practice in learning exactly how much food your body needs to be comfortably full. Try the last bite threshold experiment and let me know how it goes. 

Have you every noticed that after you eat chinese food you find yourself searching for food within an hour or 2? You're not alone. If the balance of protein, fat, carbohydrate (fiber) are different in meals it will influence how full you feel and how long that fullness stays. In today's episode - I'll walk you through a couple or easy experiments that can increase your awareness around what foods keep you full longer. It's also a great time to practice your ability to pay attention to your body's hunger and fullness cues. 

If you need help with balancing the macronutrients (protein, carbohydrate and fat) don't forget to download my grab and go lunch guide: https://cathyrichardsrd.com/grab-n-go-lunch-options/

Can't remember the hunger and fullness scale? Revisit episode 24: Honor your Hunger. https://anchor.fm/cathy-richards--rd/episodes/Episode-24-Intuitive-Eating-Series-Honour-Your-Hunger-e16m27k

Intuitive Eating is a compassionate, self-care eating framework that treats all bodies with dignity and respect. It helps us to relearn the process of listening to our bodies - hunger and fullness cues and eating in response to those vs outside factors. So you may be wondering how emotional eating fits into the intuitive eating process. In this episode I explain where emotional eating fits in the intuitive eating journey. And I'm sharing some big news too! So listen to the end and than save the date. 

If you're ready to overcome emotional eating once and for all don't miss out on the last LIVE Craving Change program for 2021 and extra 1-on-1 support throughout the holiday season. Spaces are limited so don't wait: https://cathyrichardsrd.com/craving-change-program-black-friday/

On today's episode I'm talking about the sticky bits that show up when you start your intuitive eating journey and how that's actually why the magic happens. The boosted self confidence, better relationship with your body and more optimism. No, the journey isn't always easy but it's 100% worth it. Self awareness brings feelings to the surface and we can chose to move through them as part of the process. Emotional eating will happen and that's okay. 

To review my episode on turning negative self talk into positive self talk go here: https://anchor.fm/cathy-richards--rd/episodes/Episode-16-Positive-thinking-how-to-turn-negative-thoughts-into-positive-ones-e11iafn

To get on the Craving Change Waiting List: https://cathyrichardsrd.com/craving-change-program/

In todays client series - I am walking you through a real life client example. In this short episode I'll explain why the initial low FODMAP approach didn't work and how the clients symptoms have improved 99%. 

To learn more about the low FODMAP dietary approach read my blog post here: https://cathyrichardsrd.com/the-fodmap-diet-to-easily-manage-irritable-bowel-syndrome/ 

or listen to my podcast episode about FODMAPs: https://anchor.fm/cathy-richards--rd/episodes/What-are-FODMAPs-er79jr