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Don't Eat Your Feelings with Mindfulbellie

Don't Eat Your Feelings with Mindfulbellie

By Ellie Rome

Do you wish you could had more energy and felt confident in your health and body? Are you sick of constantly thinking about food? Or feel stuck in cycles of sugar addiction, restriction, & binge? Do you emotionally eat or reach for food you know makes you feel bad, but do it anyways? Ellie is a certified holistic health coach with a background in chemical engineering. She was a sugar addict, binge eater with autoimmune issues who healed her body and overcame her toxic relationship with food, and is here to help you do the same. #functionalnutrition
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Episode 16: Water- Boost Your Energy and Reduce Over Eating- Hacks to drink more

Don't Eat Your Feelings with MindfulbellieAug 25, 2019

00:00
11:51
#106- Shifting Your Mindset Around Food: Breaking Through Sugar Addiction & Binge Eating

#106- Shifting Your Mindset Around Food: Breaking Through Sugar Addiction & Binge Eating

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:

  1. Food as Fuel

  2. Food as Data

  3. Food as Mood

  4. Breaking Free from All-or-Nothing Mentality:

  5. 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 ellie@mindfulbellie.com 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


    Nov 16, 202321:46
    Episode 105- Breathwork For Binge Eating, Sugar Addiction, and Emotional Eating

    Episode 105- Breathwork For Binge Eating, Sugar Addiction, and Emotional Eating

    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

    Nov 09, 202343:07
    Ep: 104 Sugar Addiction & Binge Eating - Breakthrough Perfectionism and the Guilt & Shame Cycles

    Ep: 104 Sugar Addiction & Binge Eating - Breakthrough Perfectionism and the Guilt & Shame Cycles

    In this episode, Ellie shares how to breakthrough the binge eating or sugar addiction cycles of binge, restrict, guilt and shame.


    Sugar Addiction & Binge Eating - Breakthrough Perfectionism and the Guilt & Shame Cycles


    Want to work with Ellie?

    Book a 1:1 Free Strategy Session at calendly.com/mindfulbellie


    The Poem From The Episode: Autobiography in Five short Chapters by Portia Nelson

    Chapter I.

    I walk down the street.
    There is a deep hole in the sidewalk. I fall in. I am lost. I am helpless.
    It isn't my fault.
    It takes forever to find a way out.

    Chapter II.

    I walk down the same street. There is a deep hole in the sidewalk. I still don't see it. I fall in again.
    I can't believe I am in the same place. It isn't my fault.
    It still takes a long time to get out.

    Chapter III.

    I walk down the same street. There is a deep hole in the sidewalk.
    I see it there, I still fall in.
    It's habit. It's my fault. I know where I am. I get out immediately.

    Chapter IV.

    I walk down the same street. There is a deep hole in the sidewalk. I walk around it.

    Chapter V.

    I walk down a different street.

    Oct 16, 202320:60
    Ep 103: Break Free From Sugar Cravings After Meals or Binging on Dessert

    Ep 103: Break Free From Sugar Cravings After Meals or Binging on Dessert

    Are you tired of irresistible post-meal sugar cravings? Join Ellie, Certified Emotional Eating and Sugar Addiction Health Coach as she dives into the nuance of breaking the dessert-after-meals habit. Discover practical strategies to satisfy your sweet tooth without the sugar rollercoaster. It's time to reclaim your power over cravings! 🚀 #SugarCravings #DontEatYourFeelings #SweetFreedom"


    Do you want to work 1:1 with Ellie?

    Book a free strategy session at www.calendly.com/mindfulbellie

    Oct 10, 202315:56
    Ep. 102 Weight Loss Plateaus, Personalized Nutrition, & Navigating Stress & Burnout with Nutrisense Dietitian, Heather Davis

    Ep. 102 Weight Loss Plateaus, Personalized Nutrition, & Navigating Stress & Burnout with Nutrisense Dietitian, Heather Davis

    Welcome To The Mindfulbellie Don't Eat Your Feelings Podcast. Ellie Rome is a certified Functional nutrition and emotional eating coach. Ellie has coached hundreds of 1:1 clients to lose weight, reclaim their health, breakthrough destructive eating habits, learn what foods are right for their body, overcome sugar addiction, binge eating, and create long lasting transformation with their relationship with food


    In this episode, Ellie interviews Heather Davis. Heather Davis is a registered dietitian and writer at Nutrisense. She has a master's in nutrition science and a background in nutrition research, teaching, and holistic clinical nutrition. She specializes in the science of how stress impacts the body and helps people build deep and customized approaches for hacking stress and connecting the dots in their journey for optimal wellness.

    • 00:30 - Importance of stress management and finding balance for overall health
    • 01:40 - Common mistakes people make in regards to weight loss, such as over-restriction and over-exercise
    • 04:10 - Importance of tuning into hunger cues and practicing mindful eating
    • 06:00 - Tips on how to determine the proper amount of food for one's body
    • 06:50 - Importance of slowing down and building the muscle of mindfulness
    • 09:10 - Weightloss PlateausDiscussion of the recently published ebook on breaking through weight loss plateaus
    • 11:50 - Importance of approaching health holistically
    • 13:10 - Building healthy habits to combat stress addiction
    • 14:30 - Information on where to find more resources on the topic


    Interested in Getting A Continuous glucose monitor from nutrisense?!

    Use Ellie's Code: MINDFULBELLIE for $25 off


    Download the Free Nutrisense Ebook:  https://www.nutrisense.io/ebook/complete-guide-weight-loss-plateaus?utm_source=podcast&utm_medium=Affiliate&utm_campaign=MindfulbelliePodcast

    Interested in Working with Ellie 1:1?

    Book a free strategy session below: we'll get clear on your goals, uncover what's been keeping you stuck, and see if working together would be the best next step.

    https://calendly.com/mindfulbellie/strategysession?back=1&month=2023-05


    May 13, 202351:38
    Episode 101: Do you emotionally eat or mindlessly eat? Emotional Eating Workshop with Ellie
    Feb 06, 202345:16
    Ep: 100- Are You Addicted to Cheese and Bread? How To Break Free and Why
    Jan 10, 202316:02
    Ep 99: Sugar Addiction and Junk Food Cravings: Strategy to get started

    Ep 99: Sugar Addiction and Junk Food Cravings: Strategy to get started

    Ep 99: Sugar Addiction and Junk Food Cravings: Strategy to Breaking Through 

    Ellie is a certified Health and Emotional Eating Coach and an expert in sugar addiction. Ellie was a former Chemical Engineer with a history of sugar addiction, binge eating and chronic health issues. After she recovered her health and broke through sugar addiction, she has since coached hundreds of people to do the same. 

    In this episode, Ellie shares an initial strategy to break free from sugar and processed junk foods. 

    Main Takeaways: 

    All Calories are not equal, the quality of your food matters. 

    In the beginning, first focus on WHAT you are eating versus the how much at this time. Focus on eating REAL WHOLE FOODS. IF you are trying to also battle hunger by trying to also cut calories, it usually ends up in a binge and then feelings of failure. Let yourself eat as much of you want of the right foods first. Then once you get that down and get your satiation signals working, it will be so much easier to regulate your appetite. 


    Helpful Rules of Thumb: 

    Control Your Carbs- EAT REAL FOOD CARBS like veggies, sweet potatoes, whole fruit. Avoid: processed or refined carbs like bread, cereal, chips etc. 

    Prioritize Protein - Add in ideally animal based protein sources at each meal. Other protein sources like eggs, nuts, seeds. Animal based protein is very bioavailable and nutrient dense especially grass-fed beef and ruminant animals and organ meats. 

    Don't Fear Fat- Focus on healthy fats- grass-fed animal meats, wild caught fatty fish, avocado, olives, coconut 


    Coaching with Ellie 

    Calendly.com/mindfulbellie 


    21 Day Reset 

    Link to Register 


    Organ Meat Supplements Mentioned: 

    Heart And Soil 


    Nov 29, 202213:30
    Episode 98: Take Imperfect Action ... Mindset for Sugar addiction, Binge Eating, and Weight loss
    Nov 10, 202216:18
    Episode 97: Perfectionism, Feeling Unfulfilled, & Insatiable cravings- Recovering from Binge Eating and Sugar Addiction
    Nov 03, 202228:46
    Ep: 96 Affirmations for a Healthy Body
    Sep 28, 202215:42
    Ep 95: Breathwork for Sugar Addiction, Binge Eating, and Reconnection To Your Higher Self

    Ep 95: Breathwork for Sugar Addiction, Binge Eating, and Reconnection To Your Higher Self

    Ep 95: Breathwork for Sugar Addiction, Binge Eating, and Reconnection To Your Higher Self

    In this episode, Ellie shares a live recording of a 15 minute breathwork session she lead for a client that you can try for yourself. 

    Breathwork is one of the most transformational tools to release stress, anxiety, heavy emotions, and to reconnect to your intuition and higher self. 


    Private Breathwork Session with Ellie

    Schedule Here


    21 Day Nutrition Reset - Group Program starts October 10 ,2022 

    bit.ly/21daynutritionreset


    Comfort Zone Retreats- Retreats to completely Unplug, transform your habits, and build lifelong community 

    www.comfortzoneretreats.com


    Connect with Ellie on Instagram 

    @Mindfulbellie

    @comfortzoneretreats


    About Ellie: mindfulbellie.com

    Ellie is a certified functional nutrition coach and expert in mindful eating and breaking sugar addiction after healing from her own sugar addiction, chronic health issues and a binge disorder. Ellie is also the founder of Comfort Zone Retreats: holistic personal development retreats to build community and transform mental health and well being.


    Sep 21, 202233:26
    Ep 94: Don't Get Glutened: Sneaky Places Gluten Hides

    Ep 94: Don't Get Glutened: Sneaky Places Gluten Hides

    In this Episode, Ellie shares some sneaky sources of gluten to be aware of. (List is below) 

    About Ellie:

    Ellie is a certified functional nutrition coach and expert in mindful eating and breaking sugar addiction after healing from her own sugar addiction, chronic health issues and a binge disorder. Ellie is also the founder of Comfort Zone Retreats: holistic personal development retreats to build community and transform mental health and well being. 


    21 Day Nutrition Reset

    Connect with Ellie: 

    • Instagram @mindfulbellie
    • Email: ellie@mindfulbellie.com


    Episode Notes: 

    Gluten is one of the biggest drivers of fatigue, brain fog, bloating, inflammation, weight gain, feeling puffy, gastrointestinal issues,  autoimmunity, anxiety, depression.... the list goes on. 

    So many people think they are eating "gluten-free", but gluten sneaks in so many foods. Gluten isn't just in bread. 
    Even 1/8th of a fingernail amount of gluten can cause an immune response that lasts for weeks. 

    Here are some sneaky gluten sources to be aware of: 


    Common “Hidden” Gluten List:

    1. Soy sauce and teriyaki sauce are often made with Wheat! 
    Swap for Coconut aminos.

    2. Cereals -  Some popular brands are made with malt from barley.
    Swap to a grainless granola or grainless cereal like Seven Sunday, NuCo Coconut Flakes, or Autumn's Gold Grainless granola

    3. Soups are often thickened with “roux” – Roux is a mixture of fat, usually butter, and flour.

    4. Salad dressings – May contain malt vinegar, soy sauce, or flour. Could also contain modified food starch that’s used to emulsify, thicken, or as an anti-caking agent. In the U.S., modified food starch is usually made from corn; if made from wheat, this must be specified on the label as “modified wheat starch” or “modified food starch (wheat.)”

    5. Marinades and barbecue sauces – May contain malt vinegar, soy sauce, or flour.

    6. Taco seasonings – Certain brands contain wheat.

    7. Some Vinegars – Fermented vinegars made from gluten-containing grains need to be avoided. Malt vinegar is fermented and made from barley. Chinese black vinegar could be made using wheat in addition to rice.

    8. Sausage – Could contain rusk, a twice-baked, gluten-containing bread that is used as a cereal filler in some types of sausage like British “banger” sausages. Some specialty or plant-based (meat-free) sausages could contain wheat gluten.

    9. Some Beef jerky – Certain flavors of beef jerky – such as teriyaki – contain soy sauce. I love epic bars, Chomps Sticks, Nose To Tail Brands!

    10.  Vegan Meat substitutes often use wheat gluten.  EAT REAL MEAT 

    11. Restaurant Eggs/Omelets- Make sure to ask-  sometimes they put pancake batter in the eggs. 


    Our 21 Day Reset starts October 10th! 
    Are you looking to feel your best and feel confident in your food choices?
    Join us for The next 21 Day Reset starting October 10th
    21 Day Reset Details Here
    Limited Spots. Sign up before Sept 20 for early bird

    21 Days to reset your nutrition, reset your eating habits, breakthrough cravings, and feel motivated to keep going!

    I am with you along the way to make it EASY. You deserve to feel so good in your body and have energy to show up fully for life.

    Sep 19, 202215:55
    Ep: 93 Recovering from sugar addiction and binge eating: seeing slips and relapses as part of the process

    Ep: 93 Recovering from sugar addiction and binge eating: seeing slips and relapses as part of the process

    Recovering from sugar addiction and binge eating: seeing slips and relapses as part of the process

    Ellie is an former chemical engineer now emotional eating coach and expert in sugar addiction after breaking through her own sugar addiction and binge eating disorder and reclaiming her health. She's coached hundreds of people to recover from sugar addiction, binge eating, and reclaim their health. Ellie is also a breathwork facilitator, yoga teacher, and the founder of Comfort Zone Retreats. 


    In this episode Ellie shares a poem by Portia Nelson (Poem Below) that depicts how we change habits and the process of becoming aware and taking ownership of destructive patterns.  Bringing the unconscious patterns and cycles to consciousness. Ellie shares her insights looking through the lens of binge eating and common restrictive, guilt, and shame cycles of addiction. 

    When we can accept that slips are part of the process, find compassion for ourselves,  and own our patterns,  the quicker we can learn and grow, get out of the "holes" faster,  and eventually take a new path. 


    21 Day Reset - October 10th, 2022

    21 Day Reset

    Work with Ellie 

    Strategy Session

    Come on a Retreat 

    Comfort Zone Retreats

    Transformational Breathwork with Ellie

    60 Minute Session



    Helpful Affirmations if you slip/relapse:

    I am learning. I am learning. I am learning.

    I am getting better every single day 

    I choose to see this with love. 

    I send love to the version of me that binged. 

    With this breath, I am new  

    I a gentle with myself 

    I am on my path. 

    This moment is a new moment. 

    I begin again. 

    No failures, only feedback. 


    Empowering questions: 

    How can I learn from this? 

    What is this teaching me? 

    If this same scenario happened tomorrow, how would my best self show up? 



    Poem Autobiography in Five Short Chapters

    Chapter I
    I walk down the street.
    There is a deep hole in the sidewalk
    I fall in.
    I am lost … I am helpless.
    It isn’t my fault.
    It takes me forever to find a way out.

    Chapter II
    I walk down the same street.
    There is a deep hole in the sidewalk.
    I pretend I don’t see it.
    I fall in again.
    I can’t believe I am in the same place
    but, it isn’t my fault.
    It still takes a long time to get out.

    Chapter III
    I walk down the same street.
    There is a deep hole in the sidewalk.
    I see it is there.
    I still fall in … it’s a habit.
    my eyes are open
    I know where I am.
    It is my fault.
    I get out immediately.

    Chapter IV
    I walk down the same street.
    There is a deep hole in the sidewalk.
    I walk around it.

    Chapter V
    I walk down another street.

    by Portia Nelson

    Sep 18, 202212:36
    Ep 92: 3 "Healthy" Foods That Cause Sugar Cravings
    Sep 15, 202217:27
    Ep: 91 Navigating Food Pushers + How to Honor Your Health Goals in Social Situations
    Sep 13, 202232:58
    Ep 90: 3 Reasons you think about food all the time
    Jun 28, 202226:02
    Episode 89: Motivation for Monday: How to release perfectionism and all or none mentality
    Apr 24, 202209:47
    EP. 88: Practical Tips for Social Gatherings & Easter Weekend- Sugar cravings, binge eating, all or none mentality, food pushers and more
    Apr 14, 202230:48
    Ep 87: Finding hope through divorce, disordered eating, and becoming the master of your thoughts with Jennifer G.
    Mar 28, 202201:25:56
    Ep 86: Reprogram your patterns and subconscious beliefs- Hypnosis with Mae Deevy
    Jan 26, 202201:01:00
    Episode 85: Improve your mood and How to Raise Healthy Children with Dr. Nicole Beurkens

    Episode 85: Improve your mood and How to Raise Healthy Children with Dr. Nicole Beurkens

    Episode 85: Improve your mood and How to Raise Healthy Children with Dr. Nicole Beurkens

    Root cause healing 

    In this episode, Ellie interviews Dr. Nicole Beurkens, a licensed clinical psychologist with advanced degrees in psychology, education, and nutrition, Dr. Nicole Beurkens is the world’s leading holistic child psychologist. She has dedicated her 23+ year career to providing parents with research-based strategies that get to the root of children’s attention, anxiety, mood, and behavior challenges so they can reach their highest potential. She runs a multi-disciplinary evaluation and treatment clinic and is a best-selling author, published researcher, award-winning therapist, media expert, and experienced mother of four.


    Topics: Child development, parenting, mental health, nutrition as connected to development/behavior/mental health

    Connect with Dr. Nicole

    • Website: www.drbeurkens.com
    • Podcast: The Better Behavior Show
    • social media handles: @drnicolebeurkens
    Jan 19, 202255:44
    Episode 84: A Group Coaching Session and Kicking the Sugar Habit

    Episode 84: A Group Coaching Session and Kicking the Sugar Habit

    In this episode, Ellie shares with you a coaching session with two of her 21 Day resetters Dawn and Susan.

    They discuss challenges like getting your spouse on board with your health goals,

    Not letting yourself get too hungry, and more.

    Ellie also shares all about sugar, what it does to the body, and recaps ways to kick a sugar habit.


    Want to coach with Ellie? 

    calendly.com/mindfulbellie.com

    mindfulbellie.com


    Instagram: @mindfulbellie

    Jan 16, 202255:58
    Episode 83: A Journey Through Depression, Anxiety, Binge Eating, Bulimia and Ketamine Infusion Therapy with Illumma Co-Founder, Alli Waddell
    Dec 20, 202101:13:48
    Episode 82: Radical Self Compassion, Internal Family Systems (IFS), and Learning To Love All Parts of Yourself with Jami Lynn Bula

    Episode 82: Radical Self Compassion, Internal Family Systems (IFS), and Learning To Love All Parts of Yourself with Jami Lynn Bula

    Episode 82: Radical Self Compassion, Internal Family Systems (IFS), and Learning To Love All Parts of Yourself with Jami Lynn Bula

    IFS or Parts Work for Binge Eating and Sugar Addiction 

    ***Internal Family Systems Written Explanation Below


    About Jami Lynn Bula: 

    • Jami Lynn is a relationship and sexuality therapist practicing in Austin, TX. Jami Lynn is an IFS, Internal Family Systems practitioner. She is also the founder of Practice Intimacy, an online educational platform designed to help people create intimacy in their mind, body, and relationships.

    Connect With Jami Lynn: 

    Jami Lynn Boundaries Course: 


    Mindfulbellie 21 Day Reset: January 2022 Registration


    1:1 Coaching with Ellie 


    ***The Internal Family Systems Model Outline 

    from Internal Family Systems Website: https://ifs-institute.com/resources/articles/internal-family-systems-model-outline

    I. BASIC ASSUMPTIONS OF THE IFS MODELIt is the nature of the mind to be subdivided into an indeterminate number of subpersonalities or parts.
    Everyone has a Self, and the Self can and should lead the individual's internal system.
    The non-extreme intention of each part is something positive for the individual. There are no "bad" parts, and the goal of therapy is not to eliminate parts but instead to help them find their non-extreme roles.
    As we develop, our parts develop and form a complex system of interactions among themselves; therefore, systems theory can be applied to the internal system. When the system is reorganized, parts can change rapidly.
    Changes in the internal system will affect changes in the external system and vice versa. The implication of this assumption is that both the internal and external levels of system should be assessed.

    THE SELF: Curious, compassionate, calm part of you that is always there. 


    GENERAL GROUPS OF PARTS

    • EXILES
    • Young parts that have experienced trauma and often become isolated from the rest of the system in an effort to protect the individual from feeling the pain, terror, fear, and so on, of these parts
      If exiled, can become increasingly extreme and desperate in an effort to be cared for and tell their story
      Can leave the individual feeling fragile and vulnerable
    • MANAGERS
    • Parts that run the day-to-day life of the individual
      Attempt to keep the individual in control of every situation and relationship in an effort to protect parts from feeling any hurt or rejection
      Can do this in any number of ways or through a combination of parts -- striving, controlling, evaluating, caretaking, terrorizing, and so on.
    • FIREFIGHTERS
    • Group of parts that react when exiles are activated in an effort to control and extinguish their feelings
      Can do this in any number of ways, including drug or alcohol use, self-mutilation (cutting), binge-eating, sex binges
      Have the same goals as managers (to keep exiles away) but different strategies
    Oct 20, 202101:11:10
    Tips To Stop Overeating: Feel satiated and energized from food, not overstuffed & remorseful.

    Tips To Stop Overeating: Feel satiated and energized from food, not overstuffed & remorseful.

    Tips To Stop Overeating: Feel satiated and energized from food, not overstuffed & remorseful. 


    10 Strategies to Avoid Overeating- Meal Time Ritual:

    1. Put your food on a plate and Sit down in a place dedicated for eating (if possible)
    2. Stick your phone in a drawer, close your computer
    3. Take some Rounds of 5-5-7 breath to get out of stress state and enter rest and digest state
    4. Take a moment of appreciation
    5. Engage all of your senses - Come into the presentReally See your food, smell your food, taste every bite, feel textures of the food
    6. Slowwww down and Chew thoroughly. Tips: Put your fork down between bites or try eating with your non-dominant hand.
    7. Use a Speed BumpDivide your plate in half, and pause when you get to that half way point. Put your fork down.
      Check back in with yourself where you're at on your fullness scale
      Take some breaths.
    8. Eat til about 70% full- satiated not stuffedremind yourself you can always eat again

      Re-condition yourself to not NEED to finish your plate.You can even purposely leave a couple bites on the plate to retrain yourself.  Wrap them for left overs if not wanting to waste.

    9. Post Meal Ritual

    • Something to signal to your brain the meal is over.
    • Give yourself something to do to Avoid continued eating out of procrastination or because other people are still eating
    • Hot tea, Sparkling Water, Hot water with lemon, peppermint or ginger tea, chew gum, etc.

    10. Walk after your meal -

    • AMAZING for digestion and blood sugar (especially after a carbier meal)
    Oct 05, 202120:58
    Episode 80: Sugar addiction, Gut Health, and Taking Your Health into your own hands with Katey Yurko (Violet Fog Potions)
    Oct 05, 202156:33
    Episode 79: Monday Motivation: Breaking Sugar Addiction- Make the Decision and Clarify Your Food Boundaries
    Aug 30, 202128:41
    Episode 78: Monday Motivation Mini-Episode- Impulsive Eating

    Episode 78: Monday Motivation Mini-Episode- Impulsive Eating

    Monday Motivation Mini-Sode With Ellie 

    Remember your why's and motivate yourself to show up fully this week... FOR YOU. 

    In this episode Ellie talks about how to breakthrough impulsive food decisions, build mindfulness, and use the breath when an impulse to eat hits. 


    1. Get off autopilot 

    • Become aware of the feelings you feel when you are triggered to reach for food. (sadness, anxious, bored, etc.) 
      • Become aware of common patterns when these moments hit so you can be proactive and set yourself up for success. 
      • EX: Stressed on the way home from work and pick up a Starbucks muffin 
      • Before you leave work or when you get in the car, do 2 minutes of breath and make yourself a tea. Sit and breathe 

    2. When an impulse to eat hits, 

    • TUNE IN
    • Consciously relax your body  (body scan)
    • Use your breath to calm your central nervous system and come back to your higher self. 
    • Ask yourself, What am I feeling? What do I really need in this moment? 




    Aug 23, 202108:21
    Ep 77: Tools to Process Difficult Emotions and Mindfulness with Hali Love
    Aug 01, 202101:00:16
    Episode 76: Overcome Cravings and "Self Sabotage": Surf The Discomfort Curve

    Episode 76: Overcome Cravings and "Self Sabotage": Surf The Discomfort Curve

    Episode 76: Overcome Cravings and "Self Sabotage": Surf The Discomfort Curve

    Visual Guide: The Discomfort Curve 

    1:1 Coaching with Ellie 


    Show Notes: 

    One of the biggest reasons the current diet culture doesn't work longterm is that fad diets don't address your ability to manage emotions. 

    Your ability to sit in discomfort or uncomfortable emotions is a SUPERPOWER.

    Learn to ride the waves of discomfort versus escaping with sugar, food, or other numbing agent. 

    Learn to befriend your inner critic(s) and nurture your inner child(ren) 


    When you're hit with an impulse to escape/numb/feel better: 

    • Pause
    • Breathe 
    • Relax Your Body 
    • Check in + Compassion for self


    Quotes dropped in this episode: 

    • “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”- Viktor Frankl 
    • "Until you make the unconscious conscious, it will direct your life and you will call it fate.”- Carl Jung 


    Other References: Internal Family Systems by Dr. Richard Schwartz 



    Jul 26, 202139:10
    Ep 75: Navigating a Binge - Sugar Addiction & Emotional Eating
    Jun 29, 202132:23
    Episode 74: Balancing Hormones, Cycle Syncing, and Breaking Free from Chronic dieting with Jenna Longoria, The Period Guru

    Episode 74: Balancing Hormones, Cycle Syncing, and Breaking Free from Chronic dieting with Jenna Longoria, The Period Guru

    Episode 74: Balancing Hormones, Cycle Syncing, and Breaking Free from Chronic dieting with Jenna Longoria, The Period Guru

    Learn how to optimize your health by understanding your hormonal cycles and what your body needs to thrive through different phases.

    Jenna Longoria aka The Period Guru, is a board certified functional nutrition practitioner specializing in women’s hormones. Jenna struggled with chronic dieting, bulimia, PCOS, and Endometriosis.

     Through her virtual private practice, Jenna helps women reclaim their hormones and digestive health with a multidisciplinary approach combining functional medicine, nutrition, and diagnostic lab testing in her results driven Root Cause Program. Jenna is a firm believer that the right diet and lifestyle can put any hormonal condition into remission.


    Major Episode Takeaways 

    • Release diet dogma and Listen to Your Body. Start tracking your cycle. Women are not just little men :) 
    • PMS is common, but NOT NORMAL. 
    • You can heal most hormone issues through lifestyle and dietary measures.  
    • Generally speaking, Birth Control is NOT the answer to PCOS, endometriosis, etc. 
    • Gut Health and Stress Management are ESSENTIAL for hormone balance. 
    • Stress comes in so many forms. Environmental Chemicals, Food sensitivities, Blood Sugar Imbalance, Emotional Stress. When our body is under chronic stress, sex hormones/fertility get put on the back burner. 


    Connect with Jenna:

    Jennalongoria.com

    Instagram: @theperiodguru

    Pain Free Period Guide


    Interested in Coaching with Ellie? 

    Connect with Ellie 

    Interested in Comfort Zone Retreats?


    May 16, 202101:09:56
    Ep. 73: Initial Steps for Breaking Sugar Addiction, Navigating Sugar/Carb Withdrawal, and Cravings
    May 02, 202101:01:23
    Episode 72: Resetting Your Body, Stress & Anxiety Tools, & Dealing with difficult people with Susan Chen
    Apr 25, 202148:21
    Episode 71: A Holistic Approach to Mental Health: Anxiety, Depression, Addiction and Binge Eating with Dr. Jeff McNairy, Rythmia Chief Medical Officer

    Episode 71: A Holistic Approach to Mental Health: Anxiety, Depression, Addiction and Binge Eating with Dr. Jeff McNairy, Rythmia Chief Medical Officer

    Episode 71: A Holistic Approach to Mental Health: Anxiety, Depression, Addiction and Binge Eating with Dr. Jeff McNairy, Rythmia Chief Medical Officer

    Dr. Jeff McNairy is the Chief Medical Officer and Co-founder of Rythmia Life Advancement Centre. In this episode, Dr. Jeff shares his journey with plant medicine (Ayahuasca) and the neuroscience behind it.  He also touches on how to bring presence and connection to yourself, practical tools for empaths, and how Rythmia serves as a highly effective holistic approach to root cause healing of the body, mind, and spirit to address a wide range of mental health issues including addiction, depression, anxiety, binge eating and PTSD. 


    Key Topics Covered in this Episode

    [06:25] The power of breathing

    [08:00] The Wim Hof breathing method

    [09:36] About Dr. Jeff McNairy

    [10:45] What is Rythmia and Ayahuasca

    [12;35] Why someone should choose Ryhthmia

    [14:04] How Ayahuasca works in healing trauma

    [19:45] Dr. Jeff’s journey

    [27:19] Notable Rythmia transformations

    [29:15] Physical manifestations of trauma

    [33:05] Infant Dissociation

    [37:45] Tools to help connect back to yourself

    [39:30] Breathwork

    [42:00] Sugar addiction

    [48:00] The process of Rythmia ceremony

    [54:17] Are there any bad experiences during the Rythmia ceremony?

    [56:58] Ayahuasca Integration Process

    [01:03:20] Defining what it means to be an Empath

    [01:28:40] Some of Dr. Jeff’s mentors

    [01:30:30] The vision: What’s next for Rythmia?

    [01:33:20] Advice to those with trauma and addiction


    Connect with Dr. Jeff McNairy

    Connect with Ellie

    #sugaraddiction #foodaddiction #anxiety #depression #bingeeating #substanceabuse

    Apr 11, 202101:37:03
    Episode 70: Level Up to break out of stuck patterns, self sabotage, binge eating, and sugar addiction with Life Coach Phil Hogg (+ Coaching Call with Danielle)
    Apr 08, 202101:09:19
    Episode 69: Stop the Thyroid Madness- Healing Hypothyroid & Hashimoto's with Janie Bowthorpe

    Episode 69: Stop the Thyroid Madness- Healing Hypothyroid & Hashimoto's with Janie Bowthorpe

    Episode 69: Stop the Thyroid Madness- Healing Hypothyroid & Hashimoto's with Janie Bowthorpe

    Ellie interviews Janie A. Bowthorpe, M.Ed.,  a Thyroid Patient Activist, blogger, author of two world-renowned books pertaining to thyroid patient experiences in getting well.  She is the creator of the Stop the Thyroid Madness (STTM) movement and website stopthethyroidmadness.com. Her goal is to be a catalyst for the education and empowerment of thyroid patients worldwide in the face of a medical establishment gone awry in the treatment of hypothyroidism or autoimmune Hashimoto's. She also seeks to support a complete change in thyroid treatment and management.

    Whether for Hashimoto's disease, or any cause of non-autoimmune hypothyroidism, Janie is the creator of the patient-to-patient movement called Stop the Thyroid Madness LLC that has transformed thousands of lives from people who are misdiagnosed or mistreated from conventional medical paradigms. 

    How do you know if you have thyroid issues: 

    Common Thyroid Symptoms: 

    Weight gain, fatigue, depression, brain fog, hair loss


    Some Causes of Hashimoto’s:  From having an autoimmune vulnerability, here are triggers:

    • an uncontrolled infection
    • low iodine
    • too much iodine
    • food sensitivities
    • stress
    • intestinal permeability 
    • SIBO (small intestinal bacterial overgrowth) or uncontrolled candida, other  gut issues
    • even parasites like Blastocystis Hominis and others!

    Some Causes of Hypothyroid (non-hashi's):

    • gut dysbiosis
    • food sensitivities 
    • stress/emotional stress 
    • environmental toxins/heavy metals 
    • Nutrient deficiencies 
    • chronic imbalanced blood sugar 


    Want to Join the next Mindfulbellie 21 Day Reset? April 12, 2021!

    mindfulbellie.com/21dayreset (sign up before April 1 to save) 


    Connect with Janie Bowthorpe at Stopthethyroidmadness.com

    Books: 


    Mar 17, 202101:18:30
    Episode 68: Binge Eating, Childhood Trauma, Ayahuasca, and Simple Breath work Practice to Process Difficult Emotions
    Mar 08, 202117:33
    Episode 67: Tools deal with stress eating, anxiety, uncertainty and how to overcome binge eating impulses

    Episode 67: Tools deal with stress eating, anxiety, uncertainty and how to overcome binge eating impulses

    Episode 67: Tools to deal with stress, anxiety, and how to overcome binge eating impulses 

    Solo-sode with Ellie-Ellie shares practical tools she uses with clients and herself to overcome stress eating, sugar addiction, and numbing out with food 

    Feb 21, 202125:08
    Episode 66: Re-align your life, communicate your needs, and prioritize play to breakthrough emotional eating patterns with Laura Haver
    Feb 14, 202101:11:10
    Episode 65: Overcome Binge Eating, Tools for Anxiety, and Healing Your Body Naturally with Ashley James
    Feb 08, 202101:51:59
    Episode 64: Reclaiming Your Energy, Weight Loss, Sugar Addiction, and Autoimmune Healing with Greg Ferris

    Episode 64: Reclaiming Your Energy, Weight Loss, Sugar Addiction, and Autoimmune Healing with Greg Ferris

    Episode 64: Reclaiming Your Energy, Weight Loss, Sugar Addiction, and Autoimmune Healing with Greg Ferris


    Greg was struggling with debilitating chronic fatigue, low energy, joint pain, sugar addiction, and autoimmune issues including Sjogren's and Fibromyalgia. In 18 days of the MIndfulbellie 21 day reset, 

    • Greg Lost 15 lbs 
    • He was finally able to play football with his sons, having not been able to in over 2 years
    • He was able to go hiking again  
    • He's been playing tennis again and  signed up for a tennis league

    Greg feels like he has his life back, and it's only the beginning. 


    Ellie opens the episode briefly explaining leaky gut and common foods that trigger inflammation. Followed by Interview with Greg through his journey on the Mindfulbellie 21 day reset through cravings and challenges, and coming out on the other side. 

    Topics: 

    • Sugar Addiction 
    • Weightloss
    • Autoimmunity 
    • Stress Eating 
    • Mindful Eating
    • Food Mindset
    • Lifestyle Transformation



    Feb 01, 202146:34
    Episode 63: Blood sugar balance, weight loss, metabolic health and continuous glucose monitoring with NutriSense Director of Nutrition, Kara Collier
    Jan 25, 202101:10:17
    Episode 62: Setting boundaries, Binge Eating, Body Image, Stress management, and Self Worth with Performance Coach, Courtney Peacock
    Jan 18, 202155:34
    Episode 61: 5 Steps to Manifest Your Health Goals This Year: goal setting, perfectionism, and exhausting your excuses

    Episode 61: 5 Steps to Manifest Your Health Goals This Year: goal setting, perfectionism, and exhausting your excuses

    Episode 61: 5 Steps to Manifest Your Health Goals This Year: goal setting,  perfectionism, and exhausting your excuses

    Solo-sode with Ellie to actually achieve your goals this year. Trade willpower for mindfulness. 

    Free Bonus guides @   mindfulbellie.com/freebies

    • Guide to Stop Binging and Boredom Eating 
    • Swaps to Kick the Sugar Free download


    Manifest Your Goals: 

    Step 1: Identity

    Step 2: Perfectionism or  All or None mentality 

    Step 3: What am I yes-ing

    Step 4: Visualization/Mental Rehearsal 

    Step 5: Exhaust Your Excuses (Whack-a-mole)


    Want to coach with Ellie? 

    calendly.com/mindfulbellie

    Jan 11, 202133:56
    Ep 60: Sugar addiction, binge eating, and healing mental health issues: From Vegetarian to Keto/Carnivore with Judy Cho
    Jan 04, 202101:17:09
    Episode 59: Over-indulged during the Holidays? Releasing shame, sugar cravings, and more
    Dec 27, 202015:52
    Episode 58: Re-wilding, Manifestation, and Tools to Breakthrough Sugar addiction with Cristina Schooler
    Dec 20, 202001:05:50
    Ep: 57 Healing IBS, gut issues, acid reflux, and carb cravings with Jennifer Pickering
    Dec 13, 202045:03