The No Food Rules Podcast (Colleen Christensen)
Explore every episode of The No Food Rules Podcast
| Pub. Date | Title | Duration | |
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| 25 Oct 2022 | The 5 Unskippable Steps to No Food Rules | 00:36:41 | |
It’s time we address the elephant in the room, specifically the cake and the chocolates and the popcorn sitting in the pantry luring us in with those sweet smells of deliciousness. But then, PING, the mental notification from diet culture reminds us to walk away and go back to eating our celery sticks.
But you guys, the issue isn’t with avoiding all of that carby goodness in the pantry, and in this episode, we’re literally going to break down why. This episode is literally going to be a step-by-step guide for those of you wanting to work on your relationship with food, learn to eat more intuitively, and get out of the grasp of diet culture.
And better yet, this episode is super actionable, I wanted to lay it all out for you. I am going to give you the exact 5 steps you need to become an intuitive eater. Are these steps super sexy? Probably not, but they’re sustainable and they’re exactly what you need.
I’m so happy you all are joining me on this episode, I’m literally talking with my hands, that’s how excited I am! This one’s a big deal. These steps are everything I wish I would have known when I was first starting out on my food journey.
Don’t forget - if you know someone who is going through their own intuitive eating journey, if they don’t know what it is, whether they are your cheerleader or not, send this episode to them. No matter who they are, everyone is special! But, no one is so special that they’re the one person that this framework will not work for. It’s flexible to everyone and to what everyone needs.
And don’t forget, we have all of the notes for this episode already written out for you in the resources below. So download those notes and be ready to pause this episode between each step, we’re going to take out diet culture one step at a time!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: | |||
| 29 Mar 2022 | Eat “Healthy” Without the Stress [feat. Amy Warden] | 00:52:10 | |
Wondering how to do “healthy intuitive eating”? Learn how to do exactly just that without it feeling diet-y! In this episode, Amy and I talk about:
Also, time is running out to sign up for my gentle nutrition course! If you want to learn more about how to implement gentle nutrition without it feeling diet-y, be sure to sign up TODAY! View full show notes here! | |||
| 19 Apr 2022 | Breakup with Your Tracking App! [feat. Julia Reid] | 00:46:31 | |
How to stop tracking your food and ditch the mental tallying once and for all! Learn how to listen to your body, eat intuitively and break up with your food tracking app for good! In this episode, SociEATy member Julia and I discuss:
Show Sponsor The Safe + Fair Food Company – Get 15% off (podcast fam exclusive) using the code NOFOODRULES! View full show notes here! | |||
| 07 Mar 2023 | 4 Signs You Don’t Actually Hate Exercise | 00:38:52 | |
It's not uncommon for us to be obsessed with moving our bodies while on the diet culture treadmill until we start to feel like we hate exercise.
It makes sense that if you're trying to 'be healthy' by living a diet lifestyle while also working on improving your physical fitness, when you pivot and begin to eat intuitively, suddenly, you might not want to exercise at all.
The truth is all that obsession with “getting fit” might have left you with a nasty taste in your mouth about moving your body, and now you hate exercise (or do you?).
Movement can be super beneficial for both your physical and mental health, offering benefits such as increased energy, a boosted mood, better sleep, AND an improved sex life (I’m here for ALL of it!)
Translation: Moving your body is GOOD. And guess what? You probably don't hate exercising—you just think you do.
Listen—it's okay to have days when the movement isn't as enjoyable or doesn't feel good. Just like with our eating, we're not always going to get it right. But sometimes, it's just our motivation or our mindset that needs a little tweak.
Today on "The No Food Rules" podcast, I'm sharing why you might think you hate exercise and 4 reasons why you actually don’t.
Let me be direct—exercise isn’t just about reshaping our bodies. I’ll share some even more motivating benefits that can be gained from getting moving.
Tune in to learn why restricting your body's energy is a double-edged sword, creative ways to get in some movement while raising the FUN factor, and why movement doesn't have to be done for a certain amount of time (or at a gym) for it to count as exercise.
In this episode, I'm also sharing my easy recipe for a change of pace—easy, fun breakfast sandwiches that are a cinch to make and can be eaten for ANY meal or snack.
Plus, I'm examining how different personality types recharge their batteries—being at home or getting out and getting social. I'll share which one moves my needle, and I'd love to hear about what works for you. Reach out via the DMs and share how you recharge, what motivates you to move, and your comments on this episode.
Join The SociEATy & Learn How To Eat Intuitively:
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| 27 Sep 2022 | The Benefits of Non-Diet-y Nutrition Beyond the Kitchen [feat. Denise Wood] | 00:44:03 | |
Limited Time Enrollment For Non-Diet-y Nutrition School!
In today’s episode, we meet Denise Wood. She is an intuitive eater who has truly mastered non-diet-y nutrition. Denise has never met a combination of chocolate and peanut butter she doesn’t love and finds joy in simple pleasures—a twirly skirt, a bunch of fresh tulips, and a good hair day—to name a few.
You’ll get to see how the benefits of mastering non-diet-y nutrition as an intuitive eater can spill over into the rest of your life.
Denise will share how important Non-Diet-y Nutrition School was for her to learn that health is both physical AND mental…and how much her previous diets were sapping her mental health. Non-Diet-y Nutrition School helps intuitive eaters to eat in a way that feels good. Without going back to tracking, counting, measuring, or obsessing! You’ll liberate yourself from diets; take your power back and get to a place where food AND nutrition are fun again. You are worth loving and taking care of yourself.
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=e
You may also like: How & Why I Created a Daily Uniform: https://colleenchristensennutrition.com/how-why-i-created-a-daily-uniform/
Beauty Redefined [feat. Dr. Lindsay Kite]: https://colleenchristensennutrition.com/body-image-podcasts-2/
The Color of Your Clothes Matters! [feat. Lindsey Myers]: https://colleenchristensennutrition.com/the-color-of-your-clothes-matters-feat-lindsey-myers/ | |||
| 26 Oct 2021 | How to Intuitively Fuel a Workout [feat. Katie Spada, RD] | 00:45:02 | |
Fellow Registered Dietitian Katie Spada joins me in this episode to discuss marrying food with joyful movement! Having been a synchronized swimmer, she talks about how many of us tie our identities to exercise and lose ourselves along the way, wondering who we are without it. She also reflects on why she decided to become a dietitian and how she then found intuitive eating! Katie walks us through what we should do to fuel before a workout, during a workout, and after a workout! She discusses the primary differences and also walks us through how the intensity of your workout is important and affects how you will need to fuel, how to be sure that you're properly fueling without counting calories, how identity does (or doesn't) play a role in what we do, and so much more! She, as is tradition on the show, closes with a couple of actionable tips, including starting with something small if we aren't accustomed to eating before working out and also reflecting on our hydration. I love talking with other dietitians because we all have our different specialities and perspectives, so I always learn something new, and Katie, who is such a wealth of knowledge and information, is certainly no exception! I thank Katie for coming on and helping me dispel the myth that you can't eat intuitively and exercise at the same time, and I hope that you enjoy our chat. Feel free to reach out to Katie on her website or her Instagram page, and screenshot this episode to let us know that you have listened and what especially resonated with you! I would also so appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and be sure to also check out this episode’s sponsor – Equilibria!
Time Stamps [1:23] – Colleen announces today's topic and today's guest – Katie Spada, RD! [3:27] – Katie shares some of her background with us. [6:57] – Katie gives us some key tips on how to fuel before a workout. [10:48] – Katie reveals whether or not it's ever too close to a workout to fuel. [15:45] – Katie recommends sipping on Gatorade or Powerade before and/or during an early morning workout. [18:53] – We learn what we should do during a workout. [20:47] – Katie discusses post-workout fueling. [25:41] – Katie warns us what could happen if we don't refuel after a workout. [29:42] – Katie explains how to be sure that we're fueling properly without counting calories. [35:44] – Colleen shifts the conversation toward identity. [41:01] – We are given a couple of actionable tips, such as starting with something small if we don't usually eat before a workout. [42:50] – We learn where we can go online to reach Katie.
Links and Resources Colleen Christensen Nutrition – Website The SociEATy - Become a Member Email Katle: spada.strong.nutrition@gmail.com | |||
| 13 Apr 2023 | Limited Time Food Freedom Fast Track | 00:05:30 | |
IMPORTANT PSA!
Join The SociEATy before 8pm on Monday, April 17th and get over $8,000 worth of materials, support, guidance, and advice for just $25! Right now you can get an extra 3 coaching calls ($750 value) FREE!
If you're wanting to speed up your intuitive eating journey by getting expert guidance at a fraction of the price then now is the time to join!
LEARN MORE + JOIN HERE → https://nofoodrules.co/3KzO8Ck | |||
| 17 May 2022 | The Reality of New Mom Life [feat. Sari Diskin] | 00:55:28 | |
How does pregnancy change your outlook on food and body? Sari Diskin peels back the curtain on her experience and gives some seriously awesome advice! In this episode, Sari and I talk about:
Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link! View full show notes here! | |||
| 19 Oct 2023 | USA Banning Ingredients Too?! [No Food Rules News 10/19/23] | 00:28:12 | |
Hi all! We're back! Here is today's episode of the NFR news! We've got a lot to discuss including the USA banning ingredients that are banned in the EU... is it needed and what are the impacts? Let's dicusss!
WATCH ON YOUTUBE --> https://youtu.be/AfJ9s-tP_fg?si=46B0pnHzXiifM8nI
What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy!
XOXO -Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast This week’s stories:
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| 21 Mar 2023 | Diet’s DO work… Until They Don’t: The Science Behind the Struggle | 00:41:53 | |
FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater
Today, Colleen and Nicole are tackling the complex and often conflicting messages about weight loss and health. We'll explore the difficulties of sustaining weight loss, from the impact of weight setpoints to the bodily changes that make weight maintenance challenging, and why it's crucial to find a non-diet-y middle ground where you can break food rules, care for your health, and find YOUR body's best weight.
Follow Colleen On: | |||
| 14 Feb 2023 | My 1-Year Therapy Update | 00:44:36 | |
We all know that we can't control the people around us, just like we can't control the thoughts that enter our minds. But we can choose how we navigate, interact with, and manage our thoughts.
When we're feeling negative, stressed, or just not present, it might be a sign that we need to make changes in our lives.
And sometimes, our gut tells us we need a little help managing our thoughts and actions.
That's where therapy can enter the scene, as it can be a game changer to have an ally in our corner who can help us navigate life's challenges so we can make progress in those areas we might be struggling with for a more harmonious life.
But making the financial commitment to therapy and then finding the right person to understand who you are and what you are facing in your life can be a challenge.
It can be helpful to hear from someone who has taken the plunge, persevered with it, and is willing to share their experience.
Today I'm sharing the behind-the-scenes and the lessons I've learned after a year of therapy. I'll walk you through my three tips for finding the right therapist, including the questions to ask and the importance of "dating around" until you find the right fit FOR YOU.
I'll share some of the tools my therapist and I have used in our time together that might be helpful as you work to get to the root of things you're struggling with, as well as the visible reminders I use that help me stay focused.
I'll walk you through Brené Brown's valuable resource, the "List of Values," which can assist you in determining and utilizing your two fundamental values as a filter for making decisions.
Listen in to discover the importance of practicing self-compassion. I'll share an exercise from the book "The Proven Power of Being Kind to Yourself" by Kristen Neff that involves mindfulness and physical touch (hand on heart) to calm emotions and reactions.
Finally, I'll introduce you to the concept of "three doorways" in self-compassion as a tool for dealing with difficult emotions to get you out of your head and back into the moment.
Listen in for some encouragement on finding the right support for your mental health, which can profoundly affect your journey toward a happier and more balanced life.
FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
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| 14 Jul 2022 | I know you've been waiting for this... | 00:02:48 | |
BIG NEWS!! The SociEATy is officially open for enrollment again with all brand-spankin’ new content and right now we’ve also got some crazy good bonuses for new members to boot… but this isn’t going to last long! The SociEATy is THE place to learn how to stop dieting, ditch your food rules and become an intuitive eater. As a member you get access to step-by-step guidance on how to do just that, and I’m not just talking about the fluffy stuff you hear all over social media like “listen to your body” or “eat when you’re hungry and stop when you’re full” because honestly? That’s not actually helpful. I break it all down for you and give you an exact roadmap to follow. No guesswork. So, if you’re interested in joining us and reducing the frustration on your intuitive eating journey while increasing skyrocketing the rate your progress then click the link! All new member bonuses go away at midnight EST on July 22nd! Join The SociEATy → https://members.colleenchristensennutrition.com/join/ | |||
| 01 Sep 2022 | 3 Life Changing Secrets To Non-Diet-y Nutrition | 00:04:47 | |
Have you been around the block a bit on your intuitive eating journey?
Like, this isn't new stuff to you anymore. You've broken your food rules. Cookies are no longer inhaled every 0.67 seconds. But as AMAZING as allowing all foods and honoring taste hunger feels mentally…you might not be FEELING your best physically. (I know I didn’t!)
Here’s what I want you to know:
You 👏 are 👏 allowed 👏 to want more energy, balanced meals, and better nutrition. Even as an Intuitive Eater, nutrition DOES play a role! (Just not the LEAD role it played before.) There’s a next step in your journey. One final step. And, you might already be craving it.
I'm hosting a free training that I will show you how non-diet-y nutrition can and should be a part of your no food rules journey and how it can help you feel as good physically as intuitive eating has made you feel mentally.
In this live 60 minute training with me I’ll teach you exactly how to go about adding in nutrition to your intuitive eating journey without it feeling the slightest bit diet-y. Now if you have been to one of my live trainings before you know I’m all about spilling allllll of the tea and I don’t hold back. So take a sec to sign up today before spots are filled!
SIGN UP FOR THE FREE TRAINING → https://nofoodrules.co/NonDietySecrets | |||
| 27 Dec 2022 | New Year, No Diet [Part Two] | 00:32:44 | |
It’s time to join the New Year, No Diet Challenge! https://nofoodrules.co/NewYearNoDietChallenge
Happy almost New Year! With a new year coming up quickly, it’s time for New Year’s resolutions, and that term either has you feeling exhilarated or stressed. So in this episode, we’re talking a lot about resolutions and how we can actually make them work.
Did you know that only 4% of New Year’s resolutions are actually achieved? With so many people giving up on their resolutions, the second Friday in January is actually called Quitter’s Day! That’s not very encouraging…
Now, don’t feel bad if you want to set a goal because you totally can. It’s okay to focus on being your healthiest and happiest self in 2023, but it’s important to make sure we don’t invite Diet Culture in. And that can be a struggle because this time of year, Diet Culture has its claws out in full force!
So today, we’re honing in on five different things you can focus on in the new year. Not resolutions. Just things you can focus on. And to help get the ball rolling, there’s a new challenge ready for you to start on January 2nd. It’s called the New Year, No Diet Challenge and it is absolutely free and includes exclusive access to a 1-hour training session, the New Year, No Diet workbook, and 10 days of support. It’s designed to help you ditch diets without freefalling into binges.
Let’s make 2023 the year you finally feel in control around food and leave Quitter’s Day for the quitters!
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: The New Year No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge | |||
| 12 Jul 2022 | Behavior Change For Fitness Motivation [feat. Sohee Lee] | 00:57:21 | |
How often do you see someone, who looks beautiful and carefree…and you assume that their life is perfect, they’re happy and they’ve got it all figured out? In this juicy episode, we have an inspiring conversation with fitness coach Sohee Lee about how when she was in the throes of her anorexia, her body may have looked long and lean but her mindset was in the gutter. Basically, she may have looked “perfect” but she felt miserable. These days, she’s making strides on her Ph.D. in sports science all while coaching her clients to approach exercise – and life – with curiosity over tough love. You’ll learn that there is more to behavior than willpower (so much more!) and what to depend on over motivation, which can be hit or miss. So if you want to learn when to comment on someone else’s weight or when we are supposed to have it all “figured out” you’re going to want to tune in! Episode Links: Follow Sohee on Instagram: https://www.instagram.com/soheefit/?hl=en And on TikTok: https://www.tiktok.com/@soheefit?lang=en Website: https://soheefit.com/ | |||
| 04 Apr 2023 | Why Weight Actually Does Matter | 00:37:55 | |
FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater Sign Up Here https://nofoodrules.co/40uAmGS
In this episode of "The No Food Rules" podcast, Colleen and Nicole debunk common misconceptions surrounding the Health at Every Size movement and discuss the importance of weight in relation to health.
Follow Colleen On: | |||
| 23 Aug 2022 | August Q and A with Colleen | 00:45:01 | |
What to do when you don’t feel like dinner is complete without something sweet, even if you’re not actually hungry? What’s your skincare routine, favorite workout, and the best agenda planner ever? In today’s solo episode, Colleen is answering all of the burning questions that you’ve submitted lately, including which food rule she broke first…and if she recommends that you follow in her path. You’ll learn about the link between your eating habits and the health of your hair and nails and what is realistic about that tantalizing desire to lose weight…can you really let it go overnight? Let’s not forget about the secret of how Colleen handles stress. It isn’t just a journal entry or a 5-minute meditation (although those are great): it’s about identifying the root causes of your stress vs. just “managing” or trying to get rid of it. Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/ Follow Colleen On:
Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules Episode Links: Smoothing hair products I’ve been loving: Olaplex No. 3: https://amzn.to/3uvDGTQ Olaplex No. 4 & 5: https://amzn.to/3uvDGTQ Olaplex No. 6: https://amzn.to/3RhZ2hp Revlon One Step Hair dryer: https://amzn.to/3yj6vEi How to get your hunger cues https://colleenchristensennutrition.com/how-to-get-hunger-cues/ Podcast episode about breaking my own food rules Free Guide: Intuitive eating sounds great but...won't I just gain weight?! Recipe for smoothie cereal: Recipe for air fryer tilapia My favorite workouts: The best paper planner ever: | |||
| 21 Jun 2022 | The Chocolate Cake Incident….. | 00:39:00 | |
Free Training: How to Master Your Hunger And Fullness Cues → Click here to sign up! Can you think of a time that you ate so much of a forbidden food that your stomach was wildly uncomfortable and you were weighed down with heaps of guilt and shame? What if you kept doing it, even though you were desperate to stop? In today’s episode, I vulnerably share about my own journey with disordered eating, food rules, and how, later, I learned to break those food rules to finally find food freedom. It wasn’t always pretty: we’ll talk about the rock bottom part, too. I’ll share what perfect storm brewed with my food issues (it includes a wall of cereal) and why I think “just listen to your body” is bullshit. Episode Links: Podcast episode with Anna Saccone | |||
| 22 Feb 2022 | The Color of Your Clothes Matters! [feat. Lindsey Myers] | 00:33:47 | |
Wanna know what colors look amazing on you? Find out how a color analyst can help you take your wardrobe and confidence to the next level! In this episode, color analyst Lindsey Myers touches upon:
View full show notes here! | |||
| 07 Jun 2022 | Food is Fun Again [feat. Erin Morrissey Of Erin Lives Whole] | 00:49:42 | |
We don’t talk about Bruno (I mean, mental illness). In this week’s podcast episode, we follow Erin Morrissey through her tumultuous journey of disordered eating and compulsive over-exercising through her recovery and the launch of her wildly successful food blog, Erin Lives Whole. Today, Erin knows how to nourish her body and has learned to love the experience of eating and sharing food with her fiancé, friends, and family…not to mention her multitude of global followers, including a banana bread baker in Ukraine. In this episode, you’ll hear her candid feedback about why having a mental illness is kind of like having a little friend and what parts of her recovery felt the most uncomfortable…and also the most important. You’ll also learn who encouraged her to start her blog, to begin with, and what life feels like in recovery from her eating disorder…does it ever fully go away? You’ll need to tune in to find out. We are talking about Bruno! Episode Links: Erin’s favorite recipes from her blog are her one-pot pasta and tahini brownies. Check ‘em out below! | |||
| 11 Oct 2022 | Learn to Love Yourself [feat. Jaimmy Koroma] | 00:38:37 | |
Who are you beyond your body? Maybe the golden child? Maybe not. A lot of us can get tripped up looking in the mirror and wishing we looked different. It happens to all of us from time to time. But here’s the deal: our bodies are such a small part of who we are. You are more than what you see in the mirror!
It’s time to throw out those negative vibes, strap on our muck boots, and start marching out of that dark place because there’s a lot of gunk to go through before getting to our inner rays of sunshine.
And speaking of, our guest is a literal ray of sunshine wrapped up in a human body. Jaimmy Koroma is THE self-love and self-care QUEEN! In this episode, Jaimmy shares her story of learning to love her body throughout the journey and inspiring everyone else to do the same. Her social media accounts are a must-follow for anyone working to improve their body image.
So sit back and relax, or maybe strap on a fanny pack and visor and go for a walk (when did going for walks become so cool anyway?), and start enjoying your life!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Sponsor:
Episode Links: The color of your clothes matters!
Follow Jaimmy Koroma Instagram | |||
| 07 Dec 2021 | Why Intuitive Eaters Have Better Weddings [feat. Clarissa O'Sullivan] | 01:00:11 | |
Do you REALLY need to shed for the wedding? Learn why a pre-wedding diet might make your day worse. Today’s guest, Clarissa, discusses her past unhealthy relationship with food and how that led to her finding intuitive eating and having a memorable wedding day! We discuss
View full show notes here! | |||
| 12 Oct 2021 | What It's Like to Be in The SociEATy! [feat. Nicole and Mindi] | 00:51:42 | |
I have such a treat in store for you today – not one but two guests, Nicole and Mindi! Nicole and Mindi are here to chat all things The SociEATy and what it's like to be a part of it! This is a pretty casual conversation in which we dive into some girl talk about The SociEATy and also intuitive eating in general, with the main point being to give someone an idea of what they could expect from being a member! Nicole and Mindi share some background information about their pasts and histories with diet culture and unhealthy relationships with food as well as how they found intuitive eating and The SociEATy. They share their frustrations with diet culture and disordered eating and also enthusiastically credit The SociEATy for being a source of community, comfort, and support, helping them celebrate wins and being there to catch them when they fall! They also, of course, give a few actionable tips that can be acted upon today! It was so much fun having this casual and vulnerable chat with Nicole and Mindi about their intuitive eating journeys and what they get out of The SociEATy! If this episode resonated with you, please screenshot it, and share what you especially loved! I'd also really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [2:56] – Colleen announces the topic of this episode and Nicole and Mindi as the guests. [4:15] – Nicole tells us a little bit about herself. [7:02] – Mindi shares some background information about herself. [8:32] – Nicole details how she found intuitive eating and The SociEATy. [14:09] – We learn about what kind of role Nicole's husband has had in her intuitive eating journey. [19:30] – Mindi shares her story of finding intuitive eating. [26:54] – Mindi describes her feelings when she first looked into Colleen. [32:18] – We discover that the group support is one of Nicole's favorite aspects of The SociEATy. [40:19] – Mindi and Nicole give advice to someone who might be considering intuitive eating. [43:36] – Nicole gives some actionable tips, such as getting rid of the scale and social media accounts that are triggering. [46:24] – Mindi encourages us, reminding us that we have support and are not alone.
Links and Resources Colleen Christensen Nutrition – Website The SociEATy - Become a Member The SociEATy Podcast - “Finding Sobriety and Food Freedom” The SociEATy Podcast - “Why Reclaiming Your Freedom Is an Inside Job” The SociEATy Podcast - “When Dieting Makes Joint Pain Worse” | |||
| 02 Aug 2022 | Intuitive Eating in real (hectic) life | 00:38:23 | |
What is a big ole clue that you’re burning out? And what powerful question can you ask yourself to stop diet culture thoughts in their tracks? In today’s episode, we have a casual chat with Colleen as she answers some of your common questions lately; are we ever done with body image work? Should we describe veggies as tasting like “candy”? And what to do with clothes that fit…but don’t make you feel good. Sometimes we can’t drop things off the to-do list, so Colleen shares her strategies to maximize the self-care that you can do while pushing through a season of plenty. Follow Colleen On:
Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your first order of Equilibria: https://myeq.info/3rCL4L2 Episode Links:
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| 30 Nov 2021 | Leaving an MLM Coaching Biz for Intuitive Eating [feat. Mindi Garcia] | 00:57:13 | |
You might recognize today's guest’s voice from a previous episode in which she and Nicole talked about what it's like to be in The SociEATy, and if you haven't listened to that conversation yet, I highly recommend that you bring that episode up next because we had such a fun time having that conversation! Mindi joins me today, though, to more specifically discuss her story and her intuitive eating journey! Mindi is a self-care practitioner with a passion for helping women connect to what she calls their power within. Her background is so interesting and fascinating, having gotten her college degree in Psychology but eventually becoming a dieting coach. She enthusiastically reflects on various aspects of her journey and topics such as people's struggles during the pandemic and how and why she found intuitive eating and married that with her love for coaching. We also talk about what it was like for Mindi to change not only her career but also her values and how she loves to learn. She affirms that we don't need to go on apology tours after our values change because it's okay to learn and grow, and she encourages us to be honest about our stories! Mindi, having been diagnosed with Fibromyalgia, also suffers from chronic pain and inflammation, and she talks about how that relates to her journey as an intuitive eater, and we also discuss other important topics such as finding the balance between applying gentle nutrition while also maintaining a healthy relationship with food. I had such a blast talking with Mindi, especially since her energy is so infectious! I would love it if you would reach out to us to let us know what about Mindi's insight especially resonated with you and to share your own love menus with us! I would also be so grateful if you were to leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [1:10] – Returning guest Mindi Garcia is announced as this episode's special guest! [3:52] – Mindi gives us some more information about herself and her story. [7:42] – Mindi reveals what it was like to coach once she found clients. [11:58] – We learn that Mindi is certified in reiki and is learning tarot and that she has built a business! [16:07] – Colleen discusses the problematic nature of the word healthy. [21:58] – Mindi thinks back on what the transition toward intuitive eating was like for her. [28:36] – Colleen reminds us why she created The SociEATy. [32:38] – Mindi talks about what the intuitive eating dynamic is like between her and her husband. [38:06] – Mindi addresses her fibromyalgia and how she deals with it as an intuitive eater. [46:49] – We are encouraged to find health care providers who will listen to and understand us. [50:11] – Mindi gives us some actionable tips such as remembering your why and creating a nourishment menu.
Links and Resources Mindi Garcia’s Instagram Page (@selfcarebymindig) Colleen Christensen Nutrition – Website The SociEATy - Become a Member The SociEATy Podcast - “What It’s Like to Be in The SociEATy!” | |||
| 19 Oct 2021 | WTF Is Energy Healing?! [feat. Marisa Hohaia] | 00:45:52 | |
I have known today's guest for about a year now, and she has really impacted my life in monumental ways. Marisa is a mom of two young boys and considers herself a career mutt, working full-time in talent acquisition for a start-up and also as a certified life coach and an advanced reiki practitioner. She is here today to talk primarily about energy healing, and if you don't know what that is, don't worry, gorgeous – she is going to cover that, too! Part of the intuitive eating journey is to stop thinking about food all of the time, right? That means that it's important to connect with yourself and reflect so that it's not all about the food. Marisa talks about this and also argues that our energy is not unlimited, so we need to take time to rest and refuel so that we don't burn out. She also emphasizes the importance of feeling good and gives us ways to do that, such as making a daily gratitude list and meditating. Marisa goes into some helpful detail about what reiki is and how it tends to make people who take part in it feel. She also tackles self-doubt and how to begin overcoming it. She closes by giving us a few actionable tips, reminding us to identify what we're grateful for and to find room for joy and peace in our daily lives. I had so much fun talking to Marisa about this, and I feel like I could talk with her about it so much longer than we do in this episode! If you would like to reach out to Marisa to get to know more about energy healing and reiki and/or to schedule a session with her, feel free to reach out to her on her website or on her Instagram page! Please screenshot this episode to let me know that you're listening, and I would really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and be sure to also check out today's sponsor – Safe + Fair!
Time Stamps [1:08] – We learn that today's guest is Marisa Hohaia. [3:31] – Marisa shares some of her story with us. [8:14] – Marisa emphasizes that our energy is finite, so we need to refuel. [12:22] – Marisa outlines what practices she has adopted in order to feel good. [16:20] – We learn, in simplified terms, what energy healing is and what reiki is. [19:15] – Marisa goes into more detail about her reiki sessions. [24:36] – Marisa describes the chakras of the body. [29:32] – Energy, Marisa asserts, affects all areas of our lives. [31:54] – Marisa gives us some tips on how to combat self-doubt. [38:22] – Marisa reminds us to practice gratitude and to also care about how we feel. [44:01] – We learn where we can find Marisa online.
Links and Resources Colleen Christensen Nutrition – Website | |||
| 01 Feb 2022 | Is Intuitive Drinking a Thing? Yep! Here's How! | 00:39:36 | |
Learn how to navigate alcohol as an intuitive eater and have a healthy relationship with it! In this episode, I share:
View full show notes here! | |||
| 11 Jan 2022 | Breaking Down the Intuitive Eating Journey Timeline [feat. Joanne Preston] | 00:52:09 | |
Wondering how long it takes to become an intuitive eater? Listen to one woman spell out exactly how long it took her and what you can expect along the way! In this episode, we talk about:
View full show notes here! | |||
| 31 May 2022 | How to Become a Confidence Crusader [feat. Caralyn Mirand Koch] | 00:42:18 | |
Everyone wants to know how to be more confident…where’s the magic switch, amiright?? In today’s episode, we are joined by Caralyn Mirand Koch, who has gone from the tallest, most awkward early bloomer in her middle school classroom to the confidence crusader, Tyra Banks Show contestant and plus-sized model who regularly shows it all in her Instagram community (and no, she is not ashamed…or brave…nor was this her original plan…she’ll explain). Since 8 out of 10 of us are wearing the wrong size bra, you’re going to want to tune in to learn how to get the best fit for your unique curves and how undergarments can boost confidence. She'll even share her secret use for a cotton ball AND her #1 brand of underwear. Confidence: it’s a constantly evolving thing. Give yours a boost with this episode. Episode Links: Caralyn’s Confidence Journey Blog Post: https://www.caralynmirand.com/home/2021/2/4/my-confidence-journey View full show notes: www.colleenchristensennutrition.com/Confidence-boosting-podcasts | |||
| 09 Aug 2022 | Food Facts Not Fear [feat. Erin of Food Science Babe] | 00:56:07 | |
If a banana had an ingredient list, would you be able to pronounce each item? Probably not! We may need to let this food rule go about “don’t eat it if you can’t pronounce it.” For today’s podcast episode, we meet Erin, better known as Food Science Babe. She has a degree in chemical engineering and is speaking with more than a decade of experience in the food industry. In this juicy episode, we’ll dive right into the common myths that just because something is “natural” doesn’t make it safer, the difference between correlation and causation (this IS a sciency episode, but she uses easy-to-understand analogies including sharks and ice-cream), and if we should actually prioritize superfoods…or organic. She’ll explain the real reason that food manufacturers are adding preservatives to food products and if the dirty dozen is sharing useful information…or causing harm. You (and your grocery budget) and going to love this episode! Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/ Follow Colleen On:
Episode Links: Connect with Food Science Babe:
Tune into the podcast episode about food addiction: https://colleenchristensennutrition.com/the-science-behind-a-sugar-addiction-feat-ophelia-rodriguez/ Blog post about food addiction: | |||
| 22 Sep 2021 | SURPRISE! A little exciting news for you! | 00:04:35 | |
Surprise! That's right – I'm bringing you a special little bonus episode! Why? Well, I have exciting news that I wanted you to be the first to hear! If you listened to the most recent episode of the podcast, then you'll know that we discussed healing from diet culture rather than just ditching it, highlighting that difference and why it's important. Healing from diet culture rather than just ditching it is so important because when we ditch it, we usually just rebel against it and do the exact opposite of what a diet would dictate, but the problem is that that's still letting diet culture have a hold over us, and it's so easy to say that we are done with dieting, but it's usually a lot harder to actually follow through on that. Well, I want you to truly heal from diet culture, which is why I, along with all of The SociEATy, am hosting a five-day challenge to help you heal both your body and your mind from the harmful effects of diet culture! That's right! You heard it here first! Over the course of the five days, I will guide you through five different tasks over five different days that will help you heal a lot faster than I did. (Remember – I didn't have anything like The SociEATy to help me out!) This challenge will also help you network with so many others who are on similar journeys as you so that you can gain new sources of support! In case you are wondering, by the way, no, this is not a weight loss challenge! The goal of these types of challenges is to find our set point weights – which sometimes means losing weight, sometimes means maintaining weight, and sometimes means gaining weight. All three are totally valid and totally normal ways of finding our set point weights! Life gets so much better and so much brighter when we truly heal from dieting, so why not join this completely free challenge? The challenge starts on Monday, October 4th, but sign up now if you want access to early resources! I hope to see you in the challenge! In the meantime, I would love to hear from you and would also love it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [0:57] – Colleen reveals that this is a special bonus episode! [1:38] – We are reminded of the topic of the most recent episode of the podcast. [2:03] – Colleen shares exciting news with us about a five-day challenge hosted by The SociEATy! [2:19] – We get a brief overview of what the five-day challenge will consist of. [2:57] – Colleen reveals the goal of the challenge. [3:42] – Colleen enthusiastically reminds us how much better life is when we heal from dieting. [4:20] – We learn when the challenge begins.
Links and Resources Colleen Christensen Nutrition – Website | |||
| 28 Sep 2021 | 5 Steps to Healing from Diet Culture | 00:32:55 | |
If you tuned in to the last episode, then you know that I discussed with you the difference between ditching diet culture and actually healing from it, encouraging you to do the latter and explaining why. Well, in this episode, I am following up on that by walking you through five steps that you can take to move towards healing from diet culture! I start off with some helpful facts about dieting such as how it actually slows your metabolism; changes the shape of your body by adding weight gain around the abdomen; causes headaches, menstrual irregularities, fatigue, dry skin, hair loss; and even increases the risk of premature death and heart disease! Why are these facts important? Well, the first of the five steps that I offer is to take off the rose-colored glasses that many of us put on when we look at dieting, and knowing the truth about dieting can help us do that! Going over the other four steps with you, I also encourage you to refuel your body, to make peace with and neutralize food, to obtain body acceptance and body respect, and also to cultivate true health. I closely walk you through each of those steps and explain how to obtain said step. Remember, as we hopefully know by now, there is a difference between just ditching diet culture and truly healing from it, and the latter is what we want! I cannot wait for you to experience this true healing process, so remember to be sure to sign up for the upcoming free 5 day challenge hosted by yours truly and The SociEATy! If this episode was helpful for you, screenshot it, and reach out to me! I would also love to see that you have signed up for the challenge! I'd also really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [1:23] – This episode's main topic is how to heal from diet culture in five steps! [3:56] – Colleen starts off by providing us with some facts about dieting. [6:54] – Colleen recommends a method for seeing dieting for what it truly is. [10:03] – The second step to heal from diet culture is to refuel your body. [14:34] – Colleen walks us through the third step: making peace with food. [19:04] – Colleen recommends making a list of food rules ordering them from easiest to break to hardest to break. [22:55] – The fourth step, Colleen explains, is body acceptance. [24:44] – Colleen's final step is to cultivate true health. [28:15] – We are reminded to assess whether we're focusing more on ditching diet culture or truly healing from it.
Links and Resources Colleen Christensen Nutrition – Website | |||
| 01 Mar 2022 | How & Why I Created a Daily Uniform | 00:46:41 | |
Learn how wearing the SAME thing every day can improve body image and reduce stress! Plus, get my step-by-step guide for doing a closet clean-out and creating your own daily uniform! In this episode, I discuss:
View full show notes here! | |||
| 20 Sep 2022 | The 6 Phases Of Non-Diet-y Nutrition | 00:35:54 | |
Sign up for Non-Diet-y Nutrition school here: https://nofoodrules.co/JoinNDNSchool
Are you ready to rumble…with gentle nutrition?
You’ll learn when choosing the salad is gentle nutrition…and when is it going back to the “dark side” of diet culture? You’ll feel confident as you learn your own personal portion sizes to feel energized, not sluggish. You’ll learn what “processed” even means.
With The Non-Diet-y Nutrition School, you’ll understand not just the “what’s” about nutrition (like, veggies are good for you) but also the “why’s” (veggies have fiber, phytochemicals, and help keep you hydrated). As a graduate of The Non-Diet-y Nutrition School, you’ll be an informed and empowered eater. Look forward to your meals being more satisfying…and wayyyyy more fun.
Enrollment is opening this week and will only be open for a short time!! Keep your eyes peeled!
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=e
Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules
Episode link: | |||
| 26 Jul 2022 | All Things Pregnancy and Delivery [feat. Liesel Teen] | 01:10:47 | |
How guilty are you *supposed* to feel when you’re sleepy AF during the first trimester (or any trimester, TBH) and why *IS* your energy in the tank? In today’s podcast episode, we chat with Liesel Teen, host of the Mommy Labor Instagram channel empowering women to feel informed and in control, no matter how they deliver. You’ll learn who *really* needs to know your weight during pregnancy, how your cervix is like a ripening banana, and which fruit is evidence-based to make labor a tad less difficult. As Liesel walks you through exactly what to expect during each trimester, you’ll feel more and more prepared for your own experiences with pregnancy, labor, and delivery. You won’t want to miss her top two tips for pregnant women and her suggested exercises for after delivery. (Psst! We’ll also talk about sex and when that is OK!) Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/ Follow Colleen On:
Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): Use this link to shop Safe + Fair: https://www.safeandfair.com/discount/nofoodrules Episode Links Follow Liesel on Instagram: https://www.instagram.com/mommy.labornurse/?hl=en And follow her on TikTok: https://www.tiktok.com/@mommy.labornurse?lang=en Listen to Liesel's podcast here: https://mommylabornurse.com/podcast-episodes/ Learn more about birth classes here: https://mommylabornurse.com/ Check out Ryann Kipping, MPH, RDN, the Prenatal Nutritionist: https://www.instagram.com/prenatalnutritionist/?hl=en | |||
| 02 Nov 2023 | Another TikTok drink trend?! [No Food Rules News 11/2/23] | 00:31:46 | |
Hey guys! Here is today’s episode of the No Food Rules News! I’m feeling much better mentally than last week but not so much physically… I’ll also fill ya in on what Theo did and why last week was such a hot mess for me emotionally. And, obvi, lots of great stories to chat about! What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy! XOXO -Colleen Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast This week’s stories:
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| 15 Mar 2022 | 5 Gentle Nutrition Mistakes to Avoid | 00:33:29 | |
Want to feel better in your body, care for your health... but not undo your non-diet progress? This episode will let you know what mistakes to avoid so you can make that happen! I go over with you the five common mistakes that people make trying to implement gentle nutrition into intuitive eating:
Don't forget to sign up for the gentle nutrition masterclass here! View full show notes here! | |||
| 08 Nov 2022 | Why You Need To Start Journaling (& How) | 00:56:45 | |
What do Target, journaling, and tater tot casseroles have in common? They’re all life-changing, of course!
We’ll start with a short “timely talk about a timely topic”. That’s right, let’s go full Midwest and talk about chowing down on a delicious tater tot casserole! It’s so freaking delicious, you guys, I love it so much! But alas, all good things and dinners must end, and that’s the point of my timely topic today: The sadness of saying “enough.”
Then we’ll move on to the real meat and tater tots of the conversation: journaling. I talk about this all the time with members, journaling is life-changing, even if it’s literally just writing things down.
But what is journaling beyond that? Why should someone want to journal in the first place? How do you get started? I’m going to answer these questions with my own experiences and stories, and as every good story starts…we’ll start it with a trip to Target! (Seriously, what bad stories start with a trip to Target?)
We’ll talk about all the things you need to know about journaling and give you very tangible steps for how to get into it. It may not seem very exciting at first, but let’s see if I can change your mind after listening to this episode. I might even read an excerpt or two from my own journal!
Episode Sponsor: Use code NoFoodRules (all one word) for 15% off your order of Safe and Fair Granola (the Birthday Cake flavor is my fav!): https://www.safeandfair.com/discount/nofoodrules
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: Why [& How!] I Cut Back On Caffeine Without Any Withdrawal | |||
| 20 Dec 2022 | New Year, No Diet [Part One] | 00:20:57 | |
Introducing the New Year, No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge
2023 is almost here… and it's filled with so much promise. As January inches closer, perhaps some of you are dreaming of ditching your diet, but you're worried about losing control around food.
You want to live (and eat) differently, but the idea of having no food rules gives you major anxiety. Perhaps you've tried going diet free, but you ended up bingeing. Or maybe you're still trying to work up the courage to ditch your diet, and you could use some support from a trained mentor on your journey who has been where you are.
That's ME! I've been in your shoes. I've experienced the anxiety and stress of trying to ditch the diet culture.
So, how can you start the new year by kicking the diet to the curb and learning how to eat mindfully with a community of like-minded people on the same journey and training and insight from someone who has been where you are?
In this episode, I am sharing all the behind-the-scenes details about my FREE kick-off to 2023 New Year No Diet Challenge.
If you've been a follower for a while, you know my challenges not only include ALL the training and tools you need to get on the right path but also an inspiring community wrapped around you for support.
Speaking of support, during the show, I will be introducing you to a few of your NEW New Year, No Diet Besties: Brooke, Micaela, Amrita, Bailee, Julia, and Beth. You will hear from each of them in their own words about how the challenge helped them jump off the diet roller coaster, stop allowing food to control their lives, and FINALLY be free of all the diet culture garbage. Plus, listen in to hear their WINS along the way. I guarantee their words will inspire you.
Girl! I created this challenge for Y-O-U! I cannot wait to help you learn to ditch diets & stay in control around food and get your freakin' life back! But I only do this ONCE a year. So, sign up TODAY to reserve your spot. And stay tuned as next week I'll share part TWO of how to start your 2023 diet FREE!
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ | |||
| 28 Dec 2021 | Your Guide to Non-Diet Goal Setting | 00:29:45 | |
Learn how to achieve a healthier and happier you in 2022 without going on a diet! *Free downloadable workbook!* Discussed in this episode is
View full show notes here! | |||
| 16 Nov 2021 | All Things BLOAT! What's Even “Normal”?! [feat. Dr. Heather Finley] | 00:44:03 | |
Dr. Heather Finley joins me today to talk about constipation, bloating, and gut health and how all of those issues tie into disordered eating. Heather is a registered dietitian and gut health specialist so is definitely a wealth of knowledge when it comes to all of those topics, and she helps her clients go from frustrated because of restrictive eating habits to empowered due to freedom from such habits! Heather herself struggled with gut issues such as severe constipation and bloating for two decades of her life, and she knew that she wanted to help other people with such issues after realizing that her problems were not as run-of-the-mill as she had been led to believe. Heather gives us various tidbits of helpful information such as what bloating is as opposed to what it is not, why it is not a good idea to try to alleviate gut health symptoms by cutting foods out, what we should do if a doctor is making us uncomfortable by telling us that restriction is our only option, how we can go about reintroducing previously restricted foods to our guts, and so much more! We also talk about how important it is to do gut checks and mindset work to address what could be the real reason why we don't feel well after we eat something. She closes by leaving us with a few actionable tips, such as writing down where thoughts come from and where we're getting our information from. She also encourages us to focus on how we eat rather than on what we eat, to relax while we eat and thoroughly chew our food, and to ensure that we are drinking plenty of water. Heather leaves us with some amazing information and tips, and I am so thankful for her time! We would love to hear what you especially enjoyed about this episode and/or what your biggest takeaways were, so be sure to screenshot this episode and reach out to us on Instagram! I would also be very grateful if you were to leave a review on whatever platform you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [1:11] – Colleen announces this episode's topic and guest. [2:56] – Heather gives us some background information about herself and how she came to be the gut health guru that she is now. [6:51] – Heather classifies what bloating is vs. what bloating is not. [9:50] – Heather ties the discussion of bloating to disordered eating. [12:12] – We learn about some common trends and patterns that Heather observes among her clientele. [16:40] – Heather stresses that digestive symptoms are not always because of what we eat. [17:55] – We discover why restrictive diets can lead to worsened gut health symptoms. [26:55] – Heather reflects on why gluten and dairy have such bad reputations. [31:10] – Heather gives advice on how to reintroduce previously restricted foods back into what we eat. [38:50] – Heather leaves us with a few actionable tips. [42:08] – We learn where we can find Heather online.
Links and Resources Colleen Christensen Nutrition – Website | |||
| 28 Jun 2022 | You Are Not a Before Picture [feat. Alex Light] | 00:59:55 | |
Free Training: How to Master Your Hunger And Fullness Cues: Click here to sign up! What does it feel like to not have your mental health be impacted by how your body looks? In this podcast episode, Colleen talks with Alex Light; body confidence influencer, author and inclusive swimsuit creator about her journey through anorexia, bulimia and binge eating disorder, her faux-glamorous life as a journalist to her present-day true happiness with her body, her work and her marriage. Discover what helped Alex learn to love herself and no longer give a damn about what anyone says about her body. Alex vulnerably shares her journey of learning that her body is ok, right now…it isn’t all about inspirational quotes or running away from triggers. We think you’ll be just as shocked as we were when a dermatologist went way-the-hell outside of their lane and be just as thrilled to shop for a swimsuit…even a bikini…after tuning in. Episode Links: Shop LightLDN: Listen to Alex’s podcast, The Light Show: https://open.spotify.com/show/3pgyyHllOczvxzL8RT4iXJ Connect with Alex on Instagram: Alex’s book, You Are Not a Before Picture: 2022’s inspirational new guide to help you tackle diet culture, finding self-acceptance, and making peace with your body (affiliate link): https://www.amazon.com/You-Are-Before-Picture-inspirational/dp/0008507562 | |||
| 05 Oct 2023 | Toxic Splenda Or TikTok Trends? [No Food Rules News 10/5/23] | 00:29:14 | |
Hey guys! Back with another episode of the No Food Rules News! Today’s we’ve got a lot of great stories, checkout the links below to read them yourself! What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy!
XOXO -Colleen
Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_NFRNews
This week’s stories:
New TikTok 'bone smashing' trend encourages people to hit themselves in the face with hammers to improve their looks https://www.dailymail.co.uk/health/article-12584869/tiktok-bone-smashing-trend-face-hammer.html
Valerie Bertinelli feels ‘beautiful’ rewearing ‘fat clothes’ from first Jenny Craig ‘before’ photo
Viral ‘pineapple sleep hack’ is good — but eating this before bed is even better: expert
Splenda is 600 times sweeter than sugar, but is the artificial sweetener safe? https://www.usatoday.com/story/life/health-wellness/2023/10/03/is-sucralose-bad-for-you/70923704007/
Introducing Reese's Spine-Chilling New Halloween Treat: Peanut Butter Skeletons https://www.popsugar.com/food/reeses-peanut-butter-skeletons-49237440
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| 08 Mar 2022 | Your Guide to Plant Based Intuitive Eating [feat. Kelsey Lorencz RD] | 00:50:10 | |
Can you eat plant-based AND be an intuitive eater? Absolutely! Learn how to follow a plant-based diet while NOT dieting here! In this episode, fellow dietitian Kelsey and I talk about:
View full show notes here! | |||
| 08 Oct 2021 | Accelerate Your Food Freedom Journey! [SPECIAL SURPRISE!] | 00:05:04 | |
SURPRISE! A little love note for your Friday! I was told I was crazy for doing this but....I've created a full accelerator program to help you become an intuitive eater faster and... I'm giving it to all new yearly SociEATy members for free! This is over a $3,150.00 value for.... $24 a month! Act fast- this is only sticking around until Wednesday October 13th! After that? It's GONE. | |||
| 30 Aug 2022 | Is it OK to make a “healthified” recipe? [feat. Ashley Walterhouse of Fit Mitten Kitchen] | 00:55:31 | |
What does it take for someone who grew up in a household of eight picky eaters – where “tuna toasted” was a staple dinner – to become a world-renowned food and recipe blogger? In today’s podcast episode, we chat with Ashley Walterhouse of Fit Mitten Kitchen. Ashley has been a blogger since 2015 and her content has evolved over time from an unhealthy obsession with “health” and macros to an actual healthy relationship with eating, food, and creating mouthwatering, beautiful, and truly satisfying recipes. We hear about the first time Ashley ate “that green stuff” (code: guacamole) when she discovered she actually loves salad (clue: it wasn’t at home), and if she’s gonna choose a side salad – or sweet potato fries – when enjoying a meal out. Join in on this engaging conversation about what decisions *should* influence your food choices and healthy recipes…and how to welcome satisfaction to the table. Free E-book: The 5 Unskippable Steps To No Food Rules (& The 5 Most Common Missteps!) https://nofoodrules.co/5unskippablestepsfreeguide Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/ Follow Colleen On:
Episode Links: Connect with Fit Mitten Kitchen Website: Ashley’s Favorite recipes from her own blog: Almond flour banana bread: Homemade peanut butter eggs: Instagram: Facebook: Pinterest: Colleen’s blog about macros: Colleen’s protein doughnut recipe: The 5 Unskippable Steps To No Food Rules…And The 5 Most Common Missteps! | |||
| 06 Dec 2022 | Let’s Get Personal [An Unfiltered Q & A] | 00:50:23 | |
Episode 100! Can you believe it?
I'm so thankful for all of my listeners. I don't take it lightly that you choose to give me your time each week and listen in.
Whether you are a loyal listener who tunes in every week or you've just discovered the show, today I wanted to provide an opportunity for you to get to know me better and have a little fun along the way.
Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join
Episode Links: Everything Enneagram! How It Helps You Discover YOU [feat. Abbey Howe]
The Chocolate Cake Incident… | |||
| 23 Nov 2021 | My Top Tips for Holiday Eating! | 00:40:10 | |
Holiday season is upon us, and that means, for some of us, increased anxiety about food! You might have a sinking feeling in your belly, worrying about all of the delicious food that tends to come with the holidays! That doesn't have to be the case, though, and I am here in this episode to walk you through all of the ins and outs of eating during the holiday season! Diet culture resulting in articles with headlines such as How to Eat Healthy During the Holidays doesn't help matters. In fact, it's probably because of that that so many of us deal with anxiety around holiday eating in the first place! A lot of those tips are about stuffing yourself with salad so that you don't stuff yourself with stuffing, but rest assured, that is not the type of tip that you can expect to hear from me in this episode! I start with what I feel you should do before eating during the holidays – so before the holiday treats arrive. Visualization is so key because it works, so visualize what it would look like for you to enjoy food from that holiday treat tray – to truly enjoy it and experience it without diet culture looking over your shoulder trying to make you feel guilty about it. I also share that you should survey the food and what's available before taking a plate so that you might prevent the my eyes were bigger than my stomach problem. I also discuss mindful eating – what that means and how to go about doing it, including but not limited to gauging how satisfying the food is and assessing what memories are associated with the foods that you eat. I address how to deal with food FOMO (fear of missing out) and what to do if you want more of something even when you know that eating more would not make you feel very good. I also point toward what to do after the meal is done, affirming that yes, you need to move on but that you should first reflect on the experience. I really hope that you enjoy listening to this episode of The SociEATy Podcast! I hope that these tips are helpful for you, and I want you to feel empowered and to begin working toward intuitive eating if you haven't already. Holidays should be a time to make memories, not to stress about food! I would also be very grateful if you were to leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to also subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [1:13] – We discover that eating during the holiday season is this episode's topic. [3:27] – Colleen defines what “healthy” eating during the holidays means to her. [5:50] – Colleen encourages us to do visualization before holiday eating. [13:46] – We learn how to anticipate how hungry we're going to be going into a holiday meal. [19:17] – Colleen tells us that we should survey food before taking a plate. [21:50] – We are instructed to eat mindfully. [25:55] – We can also, Colleen shares with us, use the hunger scale during the holiday season. [28:18] – Colleen addresses food FOMO (fear of missing out). [30:18] – Colleen shifts toward what to do after the meal is done. [36:50] – Colleen summarizes all of the tips from the episode.
Links and Resources Colleen Christensen Nutrition – Website The SociEATy - Become a Member Ultimate 5 Step Guide To Food Freedom | |||
| 13 Sep 2022 | How One Gal Mastered Non-Diet-y Nutrition (And You Can Too!) | 00:43:17 | |
FREE NON-DIET-Y NUTRITION TRAINING: https://nofoodrules.co/NonDietySecrets
Is diet culture like shackles around your ankles keeping you – and your family – from finding food freedom? In today’s podcast episode, we meet SociEATy member Faith J: mom of four and coffee-loving Intuitive Eater. She’ll share how she says no to 100-calorie packs, diet apps, and tracking and how Sunday night meal planning is no longer the weekly stress magnet that brings her to tears. Intuitive Eating (thanks to non-diet-y nutrition) is a drama-free zone around food that makes space to make memories and build connections; she can now manage period cravings without guilt (or even much of a second thought, TBH) and has finally gotten to the bottom of her chronic headaches. She’ll share how the benefits of intuitive eating and non-diet-y nutrition spilled over in her marriage and family life: the ripples just keep going. Faith also shares her top three tips for success on your journey with Intuitive Eating. (Clue: community is a huge part!)
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: | |||
| 26 Apr 2022 | Food Freedom Fertility 101 [feat. Lindsey Lusson RD] | 00:46:51 | |
No period? Learn how to stop dieting and regain a healthy, normal period so that you can increase your chances of fertility through intuitive eating! In this episode, Lindsey Lusson RD and I talk about:
Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link! View full show notes here! | |||
| 14 Mar 2023 | Scottsdale Recap: The Fun and Food From Our 3-Day Escape | 00:49:22 | |
In this episode of "The No Food Rules" podcast, Colleen takes us on a journey through her recent trip to Scottsdale, offering insider tips for planning your next short and sweet escape. Discover her expert tips for finding the perfect city to explore and uncovering hidden local gems. And, of course, Colleen shares her favorite Scottsdale dining experiences and cuisine, including sweet maple-crusted pretzel French toast!
Listen in for Colleen’s top travel tips and tricks so you can stay nourished and comfortable while you travel. Plus, she explains how to stay tuned into your body's hunger and fullness cues while indulging in exciting local culinary experiences—because it’s all about finding balance while living life to the fullest.
Key Takeaways:
1 Week Binge Free Intuitive Eating Plan → https://nofoodrules.co/1weekbingefreeplan
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| 22 Nov 2022 | 5 Tips For TRULY Healthy Holiday Eating [Guilt Free!] | 00:39:37 | |
All right, you guys, it’s that time again. Sleigh bells are ringing, the kitchen foods are cooking, and Keto Karen stands before you at the dessert table in her trendy low-cut jeans talking about her new fad diet she’s losing so much weight on. (We all have a Keto Karen in our family!)
That can only mean one thing: it’s the holiday season!
But here’s the deal, you guys, it’s normal for it to be hard every time we encounter a new experience. It doesn’t mean you’re doing anything wrong, it’s just different.
That’s what I wanted to talk about today. We’re going to talk all about the top 5 tips on how to have a truly healthy (and guilt-free) holiday season. So let’s get to work on our diet culture suit of armor and focus on the physical, biological, and mental preparations so we can enjoy the gooey goodness and chips without falling off the path of our food journey.
And don’t worry about taking notes, I did that for you already and linked them in the show notes!
Free Healthy Holiday Eating Tips Download:
Episode Sponsor:
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links:
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| 19 Jul 2022 | The Secrets to Intuitive Eating Success [feat. Grace Van Dyck] | 00:36:28 | |
THE SOCIEATY IS OPEN! Join here for a limited time → Click here! No fun conversation starts with “I was eating a salad”, so this podcast starts with ice cream. No-churn ice cream you can make at home to be exact. In this podcast episode, we meet Grace Van Dyck, a visually impaired cancer survivor, and long-term SociEATy member. Grace bravely shares what painful “last meal” was the final straw that made her decide to launch her Intuitive Eating journey and bid farewell to diets forever. Tune in to learn what surprised Grace about the SociEATy (this is NOT just another unsupportive group on the internet). You’ll also learn the difference between going through the motions vs. being mindful in the moment and the secrets to recognizing the progress you might be missing (grab your pom-poms!). | |||
| 10 Jan 2023 | How 3 Gals Got Intuitive Eating To Work | 00:50:29 | |
Last Chance To Join The SociEATy! Price Is Increasing! https://nofoodrules.co/JoinTheSociEATyMembership
YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
The New Year No Diet [Part One]: https://colleenchristensennutrition.com/episode-102/ | |||
| 29 Nov 2022 | Can we talk about body grief? [feat. Brianna Campos] | 00:57:21 | |
We talk a lot about body image, but do we really know what it is? It’s a tough question because a lot of us might have been “sitting in the suck” for so long that it’s hard not to have a negative bias about body image when we look at ourselves in the mirror.
Simply put, “sitting in the suck” sucks. So what can we do about it?
You guys, you’re in for a real treat with this episode. I’ve been such a long-time follower of my guest, Brianna (Bri) Campos, LPC. I’m always directing people to her Instagram account.
Bri is a licensed mental health counselor based in New Jersey. She is a body image educator and the founder of Body Image With Bri where she is passionate about all things body image and practices through the lenses of Health at Every Size® and Intuitive Eating—she is going to be one of your new favorite accounts, I can already tell! Utilizing a weight-inclusive approach, she combines her clinical skills and lived experience to teach others how to maneuver through their own unique body image journeys.
In this episode, we’ll get to know everything about this die-hard Jersey girl’s approach to the body-image conversation. We’ll chat about body grief, what it means, and why it’s more like an archaeological dig instead of a journey, when to confront friends and family about body health, addressing medical fat phobia in the healthcare system, and more!
So throw on your favorite cheetah print jacket and let’s dig ourselves out of the suck!
YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Follow Brianna On:
Episode Links: Medical Fat Phobia: https://podcasts.apple.com/us/podcast/medical-fatphobia-with-ragen-chastain/id1514443684?i=1000559305633 Healing the Medical Narrative: https://podcasts.apple.com/us/podcast/healing-the-medical-narrative/id1514443684?i=1000559323662 | |||
| 06 Sep 2022 | Are you Ready for Gentle Nutrition? | 00:31:42 | |
FREE NON-DIET-Y NUTRITION TRAINING: https://nofoodrules.co/NonDietySecrets
The biggest myth about Intuitive Eating is that it ignores nutrition…IE is just the “eat everything” diet, right?
Wrong!
So, how do you eat healthfully…without the guidelines of a diet? And how in the F do you eat in a way that supports BOTH your mental health and physical health? Enter gentle nutrition.
Diet culture would have us reduce eating to just the nutrients - vitamins, minerals, and fiber…but what about the comfort and joy and (heaven forbid) the satisfaction?
I walk my SociEATy members through five steps to get rid of diets and embrace eating in a way that is actually healthy. And while the steps may seem easy to understand on paper, they’re far more difficult to work through…without an expert guide! Gentle nutrition – eating in a way that helps your body to feel good physically – isn’t beginner stuff. Gorgeous, if you try to get to this step too quickly it will backfire.
This episode will make it super-duper clear if you’re ready for Gentle Nutrition…or if you need to work on your IE foundation a bit more (no shame in your IE game!). Intuitive eating is a marathon, not a sprint. This jam-packed episode will walk you through how the SociEATy will launch your journey with more intention (and far less frustration).
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: | |||
| 05 Apr 2022 | How CBD Works [feat. Maia Reed of Equilibria] | 00:49:20 | |
Can CBD really help you handle stress? How does it work? Find out everything you need to know about CBD from an expert here! In this episode, Maia and I talk about:
View full show notes here! | |||
| 04 Oct 2022 | What a Dietitian Actually Recommends During Pregnancy [feat. Ryann Kipping] | 00:51:07 | |
What does eating for two even mean…is taking a prenatal enough? And what about sushi…caffeine…or even deli meat…what’s safe? Do you need to bid farewell to your favorite foods as soon as you get pregnant…or is this the free-for-all-eat for two? In today’s podcast episode, we meet Ryann Kipping, MPH, RDN, registered dietitian and founder of The Prenatal Nutrition Library, your one-stop shop for all things nutrition before and during pregnancy. You’ll learn just how early you can start boosting your nutrition status as well as how to get a plan in place before pregnancy so that you’re better able to ride the waves of symptoms and cravings…all while nourishing your little baby-to-be.
Health is not just physical - it is mental too - and eating well for preconception and pregnancy needs to honor both. Your decisions may not match what your friend chooses for pregnancy and that is 100% normal and 100% okay. Your body is amazing - it has the blueprint - it knows what to do. You can eat the Oreos. You can eat the watermelon.
Let’s banish blanket statements that aren’t accurate and celebrate that progress (and weight gain) is not linear. And if you’re inspired to try eating sardines after listening to today’s episode, be sure to tag Ryann and Colleen on Instagram!
Free E-book: The 5 Unskippable Steps To No Food Rules (& The 5 Most Common Missteps!) https://nofoodrules.co/5unskippablestepsfreeguide
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Ryann On: Instagram: https://www.instagram.com/prenatalnutritionist/?hl=en Pinterest: https://www.pinterest.com/prenatalnutritionist/_created/ YouTube: https://www.youtube.com/channel/UCPK9DcrtBq4NNCqy_hlqwRw
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=e
Episode links: Join The Prenatal Nutrition Library - https://new.theprenatalnutritionlibrary.com/
You may also like: Getting started with gentle nutrition: https://colleenchristensennutrition.com/getting-started-with-gentle-nutrition/ | |||
| 22 Sep 2022 | Your Ticket To Non-Diet-y Nutrition Success | 00:05:29 | |
You've been waiting for this....The doors of Non-diet-y Nutrition School are officially open! And that makes me feel like a kid on the first day of school.
This 6 week course is where I walk you through everything you need to know about nutrition from a non-diet perspective. It’s structured unlike any other course out there. I designed it to help you FEEL the difference with implementing nutrition and it’s set up to be completely customizable to your needs.
Gentle nutrition is KEY to your intuitive eating, non diet journey. Especially if you’re thinking “I let myself eat whatever but I don’t FEEL good” then this if for you. Implementing gentle nutrition is also key for finding your stable set point weight, the weight your body wants to be and functions optimally at. No more up and downs or “weight cycling” as it’s called!
Doors are ONLY open until Friday, September 30th. All these juicy bonuses disappear then, too. And next time we open the doors to Non-diet-y Nutrition School, the price WILL go up.
So don’t wait to join us! If this sounds even at all interesting to you pause this podcast right now and click the link in the show notes to learn more. If you miss out on this opportunity you’ll be kicking yourself. I know it’s just what you need to take your intuitive eating journey full circle!
ENROLL IN NON-DIET-Y NUTRITION SCHOOL → https://nofoodrules.co/JoinNDNSchool | |||
| 14 Dec 2021 | Why Dieting Makes Your Cholesterol All Wonky [feat. Ashley Reaver, RD] | 00:53:47 | |
Ashley Reaver, RD discusses why dieting actually worsens your cholesterol levels and how you can improve them through intuitive eating. We discuss
View full show notes here! | |||
| 05 Jul 2022 | Why you lost your hunger cues (and how to get ‘em back) | 00:38:42 | |
Free Training: How to Master Your Hunger And Fullness Cues → Sign Up Here! What do a jam-packed schedule, ADHD medications, overeating, AND undereating have in common? They can all get in the way of your being able to listen to your own hunger cues. Dangit! In this episode, Colleen Christensen walks you through the SIX (count ‘em: six!) reasons your hunger cues have gone MIA and – VIP – what you can do to get them back. She’ll also explain what the four kinds of hunger are and what detective work will help you to understand why simple carbs are your top choice when you’re hungry like the wolf…and if that’s even a bad thing. Honoring your relationship with your body, eating and hunger cues is important…but it definitely isn’t easy. Just like recovering from a tiff with your BFF, it takes practice to build trust with your body. In this podcast episode, you’ll learn how to get your hunger cues back so that you can bid dieting farewell for good. Episode Links: Join the waitlist for The SociEATy: https://members.colleenchristensennutrition.com/join/ | |||
| 23 May 2023 | In the Words of Monica to Rachel… | 00:10:47 | |
"It's the end of an era, you might say." I am doing this special episode to announce that I'm hitting the pause button on “The No Food Rules” podcast. But hold on tight because it's not really the end, but a thrilling NEW chapter!
Taking steps to flourish in life can be a challenge! In this episode, I'll walk you through the reasons and my rollercoaster of emotions as I give you a behind-the-scenes look at this monumental decision.
My passion, dedication, and unwavering commitment to my community will ensure that when the podcast returns, it'll be bigger, better, and more impactful than ever before. But I need your help. Take this quiz and let me know what you want to hear more (or less) of in the podcast's future—and TOGETHER, we'll create something AMAZING!
Thank you for being a part of this journey—I couldn't have done it without you!
Key Takeaways:
Links:
Follow Colleen On: | |||
| 31 Jan 2023 | Unmet Expectations? Do this! | 00:40:51 | |
What’s the #1 thing most people skip that makes them feel intuitive eating isn't working for them? Click now to discover the missing piece + PLUSs my FREE 1-Week Eating Plan and tips to help you eat without food rules. https://go.colleenchristensennutrition.com/1-week-binge-free-plan/
Do you set strict goals for yourself and become upset when they are not met, including in regard to your food choices and meal plans?
The truth is, when the reality of a holiday, vacation, or intuitive eating experience fails to match the pictures you had in your head or falls short of your ideal; it can lead to a letdown.
Being ambitious and setting goals is great. And having expectations isn't bad, but harboring disappointment about how things turn out can lead you to want to throw in the towel and start living with a "whatever" attitude, which will never pave the way to your dream life.
Newsflash, the struggle is real, and you're not alone. We talk a lot about this topic in the SociEATy.
So how can you learn to manage your expectations so you are not wholly derailed when things don't turn out the way you plan?
In this episode, I'm sharing the honest and unfiltered truth of two recent experiences where I had high expectations, but the reality left me feeling let down and the breakthrough conversation that helped me change my mindset.
Listen in as I walk you through how to avoid getting sucked into the suck when you veer from your intuitive eating plan.
I share some of the strategies I use with SociEATy members to help them set intuitive eating goals, get results, and manage expectations when setbacks, such as bingeing, occur. (The reality is we’re human, and they can. That's normal). Plus, how you can get support when they do.
Truth bomb, goals are integral to achieving what we want in life! So let's dive into learning how to control our emotions when things do not go as planned to achieve more success with intuitive eating and in ALL aspects of our lives.
Follow Colleen On: | |||
| 23 Dec 2021 | Do A 2022 Diet Culture Detox! | 00:03:44 | |
Want to spend less time thinking about food, less time planning it, spend less time feeling overly hungry, overly full, or feeling like you just don’t FEEL great about the way you’re fueling your body? Yes? Rest easy, I've got your back! Set yourself up for a non-diet 2022! Join the *free* 5 day diet culture detox challenge and join me daily from January 3-7 for LIVE coaching calls! This challenge is only happening ONCE and you don't want to miss it! Join the thousands who have taken the challenge and have found food freedom that feels good both mentally and physically. 2022 is YOUR year! SIGN UP FOR THE CHALLENGE --> https://nofoodrules.co/DietDetoxChallenge Get excited!!! See ya there! | |||
| 01 Nov 2022 | All About ADHD [feat. Becca King] | 00:52:34 | |
I’m a big fidgeter. You’d never know it, but I have one of those pop-it balls that I put to good use on calls. That pop-pop-pop…you guys, it’s just a great way to channel some energy, ya know? Hey, I struggle with normal human things too!
And here’s the deal, there are a lot of normal humans out there that are in the same boat. Maybe they tap their feet under their desk to keep their focus on what they should be focusing on. Maybe they get hyper-focused on tasks and forget to eat all day, or maybe they get really bored and just start snacking and snacking.
Sound familiar?
You guys, I’m really excited about today’s topic because like my pop-it ball this topic is one that has been “popping up” so much lately, it’s ADHD. In this episode, I have my ADHD guru—my go-to gal—Becca King.
So who is this Becca gal?
Becca King is a Registered Dietitian Nutritionist from Charlotte, North Carolina. As an adult with ADHD who struggled for years with disordered eating, Becca is passionate about helping other adults with ADHD who struggle with binge eating, chronic dieting, and body image issues find food freedom and improve their self-esteem. She uses the Principles of Intuitive Eating and a weight-inclusive approach to nutrition for ADHD in her virtual practice.
I think this episode is going to be really valuable whether you struggle with ADHD personally or not. We’ll cover what ADHD is in grown-up terms, why women often get misdiagnosed (or diagnosed late), what to do to get it under control, the relationship between ADHD and food, and more!
You’ll love her, I know it. So no more need to linger, let’s pop on over to the interview with Becca!
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Adapting Intuitive Eating for Neurodivergent People: https://www.rdsforneurodiversity.com/blog/adapting-intuitive-eating-for-neurodivergent-people
Follow Becca On: Website: https://adhdnutritionistllc.com/ Instagram: https://www.instagram.com/adhd.nutritionist/ | |||
| 14 Jun 2022 | Beauty Redefined [feat. Dr. Lindsay Kite] | 01:02:09 | |
What is body image, according to an honest-to-goodness expert? We’re talking PhD level expertise. This may surprise you, but body image can’t be seen with a mirror. In this episode, we meet Dr. Lindsay Kite, a Ph.D. in female body image, expert, and co-author of More Than A Body with her twin sister and fellow body image expert. You’ll learn (and be disgusted by) how much of what we think of as normal – like bonding over our bodies and what makes us uncomfortable – is learned behavior. Good news: we can unlearn it too. Tune in to find out how awareness is the first step and what to do next to cultivate body image resilience. Episode Links: More Than A Body Book (affiliate link): https://www.amazon.com/More-Than-Body-Instrument-Ornament/dp/0358229243 | |||
| 05 Oct 2021 | When Dieting Makes Joint Pain Worse [feat. Margaret Hegarty] | 00:45:24 | |
Fellow member of The SociEATy Margaret Hegarty joins me in this episode to share details of her intuitive eating journey! Margaret is such an inspiration because she has truly embraced intuitive eating! She talks about her history with trying different dieting techniques such as Weight Watchers and other methods that she cycled through for more than two decades. Weight Watchers was actually successful for her for some time until it eventually caused her to become quite ill with joint pain and muscle aches! Margaret walks us through her journey and shares some of her ups and downs throughout, and she openly discusses the physical problems that resulted from her weight loss and how that was how she knew that she needed to do something different with her life. We also talk about identifying your why behind health-promoting behavior (are you doing it to feel better in your body or are you doing it just to lose weight?), joyful movement, body neutrality and body acceptance, and so much more! Margaret also leaves us with a few helpful and actionable tips, encouraging us to reflect on what we eat and to reflect after we exercise. She also tells us that it's okay if we need to go back and reexamine a stage and that it's okay to take time rather than to rush. She then closes by reiterating how life-changing it is to buy clothes that fit you! Thank you to Margaret for joining me and being so open to sharing her story! If this episode resonated with you, please screenshot it, and reach out to me! I'd also really appreciate it if you would leave a review via whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do what we do. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode, and also be sure to sign up for the upcoming free 5 day challenge hosted by yours truly and The SociEATy so that you can actually heal from diet culture rather than just ditch it!
Time Stamps [1:11] – Colleen introduces Margaret Hegarty to the podcast. [2:40] – Margaret gives us some background information about herself and her journey. [4:38] – Margaret reveals that Weight Watchers eventually made her ill and caused joint pain and muscle aches. [8:43] – Colleen reminds us that we can probably trace dieting back to one specific event. [11:49] – Margaret reflects on her ups and downs throughout her journey. [15:05] – We hear Margaret give an example of a time when a food that she had thought she loved actually ended up being disappointing. [20:23] – Colleen enthusiastically recommends investing in clothes that fit. [23:11] – Margaret goes into more detail regarding her joint pain. [28:41] – Colleen asserts that we need to be honest with ourselves about what we truly want. [35:02] – Margaret shares what she would tell someone who wants to go on this journey but is still attached to diet culture. [40:53] – We are left with a few actionable tips.
Links and Resources Colleen Christensen Nutrition – Website | |||
| 09 May 2023 | I’m Geeking Out About These Behavior Change Strategies [Here’s What I’ve Learned] | 00:38:34 | |
All habits or behaviors benefit you in some way and are either effective or NOT! So how can you effectively create new habits and behaviors that align with YOUR goals and values and then make sure they stick?
In this episode of "The No Food Rules" podcast, I share some valuable tips and strategies that have helped me make positive changes using techniques that can be applied in ANY area of your life!
Drawing on insights from books such as "Atomic Habits" by James Clear and "How to Change" by Katie Milkman (*trigger warning: both mention weight loss but had such incredible takeaways otherwise that I just can’t gatekeep them!), I'll be sharing practical advice infused with examples from my own life that have helped me transform my habits for the better.
Listen in to discover how powerful methods like gateway habits, temptation bundling, and the two-minute rule can help YOU make positive changes and bring new habits and behaviors to life.
Key Takeaways:
Links: → Join The No Food Rules SociEATy←
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones How to Change: The Science of Getting from Where You Are to Where You Want to Be
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| 11 Apr 2023 | How to FINALLY Stop the Food Obsession for Good | 00:36:00 | |
LAST CHANCE! How To Find Your Best Weight As An Intuitive Eater
Join Colleen in this episode of "The No Food Rules" podcast as she talks to Courtney, a member of the SociEATy, about her journey to becoming an intuitive eater.
Courtney shares valuable insights on overcoming the fear of losing control around food and how the community support of the SociEATy helped her FINALLY break free from the restrictions of diet culture.
Becoming an intuitive eater requires self-awareness, reflection, and patience. Tune in to Courtney's story for valuable insights and tips on navigating the challenges and inspiration for your intuitive eating journey!
Have you tried ALL the Things but your struggling to achieve your health and wellness goals? I created the SociEATy to help people just like you succeed on their intuitive eating journey. Join the webinar today and let us help you make progress on your intuitive eating journey, just like we did for Courtney!
Key Takeaways:
Follow Colleen On: | |||
| 13 Dec 2022 | Why the Holiday Season = Weight Obsession? | 00:41:32 | |
But here's the truth, it's a false sense of control, AND it probably has nothing to do with your weight.
In this episode, I'm interrupting the diet culture nonsense blaring the "you're gonna gain holiday weight" message everywhere you look with evidence-supported facts. Hey, I'm a numbers girl who wants to cut through all the fluffy stuff to tell you how your body works so you can dump the food rules and give it what it needs.
We'll discuss why you might be more aware of your weight than usual right now and how fixating our thoughts on our eating sets us up to eat more.
Listen in as I drop a truth bomb about what factors play into our overall health. Plus, three things that might happen when you start your intuitive eating journey and some tools I use with SociEATy members to help you influence your health at the ground level.
The new year is looming, and weight is a big topic. What if things could be different for you in the new year? They can! Tune in to my next episode to hear what I'm cooking up so you can start the new year in January in control around food without a diet!
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: Weight Gain During Intuitive Eating (Part 1) [feat. Megan Olson] Weight Maintenance During Intuitive Eating (Part 2) [feat. Lily Tanner] Weight Loss During Intuitive Eating (Part 3) [feat. Lisa Wagman & Vanessa Blais] Your Guide to Intuitive Eating & Weight: https://nofoodrules.co/IEandWeight | |||
| 09 Nov 2023 | Are The New Apple Features HURTING Your Health? [No Food Rules News 11/9/23] | 00:17:38 | |
Hey guys! Currently ya girlie is up in the skyyyyy headin’ on vaycay! But I wanted to be sure to give ya your weekly updates so enjoy this Wednesday recorded edition. If anything groundbreaking came out Thursday AM, well, we’ll cover it next week HA! Today we have got a lot of talk about “where do you draw the line?!” This is a shorter episode for a variety of reasons I discuss in the episode. What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy! WATCH THIS EPISODE ON YOUTUBE → https://youtu.be/AmUTytfKyn0 XOXO -Colleen Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast
This week’s stories:
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| 02 May 2023 | Cultivating a Comfy Closet: A Mindful Approach to Building a Wardrobe That Works | 00:46:29 | |
Are you looking to switch up your wardrobe for spring, but you’re feeling frustrated with shopping for clothes that fit? In this episode of "The No Food Rules" podcast, Colleen and Nicole have got you covered with tips on building a comfortable and functional wardrobe, organizing your closet, finding clothes that fit, and avoiding impulse buying.
But the conversation doesn't stop there! We also delve into the importance of prioritizing self-care, addressing YOUR basic needs before striving to be productive, postpartum exercise (and why it’s okay to take a break), and avoiding pitfalls like emotional eating and shopping through social media detoxes and decluttering.
Listen in for advice on how to cultivate a more mindful approach to building your wardrobe and prioritizing your self-care through practical tips and expert advice.
Follow Colleen On: | |||
| 21 Jan 2025 | Saying Eff It & Sparking Joy | 00:28:36 | |
Let's chat, my friend! In this episode we're talking about the *potential* return of the No Food Rules podcast in a new, unfiltered, unedited way. This week's topics:
Submit a question for the next Q & A episode here! (https://www.speakpipe.com/NoFoodRulesPod) IG Post Re: Red Dye: https://www.instagram.com/p/DE2aLVmzsvM/?igsh=MTZsZTNjZDV2dzR2OQ== Send me a DM on Instagram (@no.food.rules) and let me know what you think of this new format/idea! XOXO! | |||
| 16 Aug 2022 | How To Be A Lazy Genius [feat. Kendra Adachi] | 01:00:30 | |
Can you care about ev-ry-thing…without being so utterly exhausted that you cannot connect with your friends, family, or even yourself? Should you keep looking for the one magic bullet to life-hack your way 24/7…or is it time to design a system that will truly work for you, your values, and your real life? In this episode, we hang out with two-time New York Times best-selling author Kendra Adachi of The Lazy Genius. Kendra brings some caffeinated big-sister energy as we bid farewell to the “hot mess” badge of honor that plagues modern motherhood, and learn to answer for ourselves, “what matters to me, right now?”. What will you NOT get from this episode? Tips for doing it all. Instead, you’ll get beautiful permission slip after permission slip to focus on what is uniquely important to you and to let the rest go, mess and all. Your system may not be sexy, but with Kendra’s guidance, it will be sustainable. Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/ Follow Colleen On:
Episode Links: The Lazy Genius best-selling books:
The Lazy Genius Podcast Episode 200 The Lazy Genius Starter Kit The Lazy Genius Collective Website: Instagram: Facebook: The Lazy Genius nail polish trio collab with Olive and June: | |||
| 26 Oct 2023 | Is The 'Switch Witch' Disordered? [No Food Rules News 10/26/23] | 00:32:53 | |
Hey guys! Here is you weekly episode of the No Food Rules News! WIth Halloween just around the corner we're def diving into the "switch witch" a bit more. Is it a good idea? Is it not? I'll give you some recommendations for what TO do. What is the No Food Rules News? I've rounded up some articles that I've seen in the past week that relate to food, health, nutrition, body and/or diet culture. I'll share a couple of my thoughts with them! Hope you enjoy! WATCH ON YOUTUBE -> https://youtu.be/yvAkVqrV_H0?si=s6vYMrDtzP5wfcH0 XOXO -Colleen Join THE SOCIEATY and learn to eat with no food rules→ https://nofoodrules.co/TheSociEATy_Podcast This week’s stories:
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| 15 Nov 2022 | Everything Enneagram! How It Helps You Discover YOU [feat. Abbey Howe] | 00:45:54 | |
Have you ever wondered why we come home after a long day at work and binge an entire season of Gilmore Girls? Sure, we have to give kudos to the show for being amazing, but that doesn’t explain our own need to unwind.
It turns out the reasons why we do things aren’t always the same even if the outcomes are.
As many of you who follow me on social media have probably guessed, I’ve been digging more into Enneagrams lately. (It turns out, I’m a Type 3: Achiever, who’da thunk it?)
Many of you have asked me more about Enneagrams and are wondering why it’s beneficial, so today I’m happy to sit virtually with one of my more recent Instagram follows, Abbey Howe. Because many in my audience specifically deal with disordered eating and dieting, I wanted to bring Abbey onto the podcast so we might learn more about how knowing our Enneagram numbers might play into our motivations around our food goals.
You can do all of the work on the food side of things, but you have to understand why you started your food journey in the first place. You are getting something from your disordered eating that you feel like you need. It’s filling a void, and I think that understanding your Enneagram number can help guide you to what is that void.
So who is this Abbey gal, you might ask? Abbey Howe is a Certified Enneagram Coach with the goal of helping you discover YOU! She uses the Enneagram to deepen relationships with herself and others and she hopes to share that with her community as well.
We’ll learn what an Enneagram is, why it’s important to know your Enneagram number, how it compares to other types of tests, and more!
Everyone has a number, so listen in and learn more about how an Enneagram can help you discover YOU!
5 Step Guide Ad FREE DOWNLOAD → The 5 Unskippable Steps To No Food Rules: https://nofoodrules.co/5unskippablestepsfreeguide
Instagram: https://www.instagram.com/no.food.rules/ YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: Get Your Free Typing Guide!
Follow Abbey Howe Instagram: https://www.instagram.com/Enneagramwithabbey/ | |||
| 15 Feb 2022 | The Science Behind Intuitive Eating [feat. Chesley Rowlett] | 01:01:37 | |
Wondering if intuitive eating is legit? Learn everything about this science-backed approach to eating that requires NO food rules here! In this episode, SociEATy member Chesley and I discuss:
View full show notes here! | |||
| 10 May 2022 | How to Stop Seeing Food as Good or Bad [feat. Ashlyn Taylor] | 00:52:17 | |
Want to stop feeling guilty when eating “bad” foods? Learn how to make peace with food and regain control around your eating! In this episode, Ashlyn and I discuss:
The Safe + Fair Food Company - Get 15% off (podcast fam exclusive!) using the code NOFOODRULES when you click this link! View full show notes here! | |||
| 24 Jan 2023 | The Male Voice Taking Over TikTok’s Female-Dominated Space [feat. Bobby Kasmire] | 00:26:53 | |
Food Rules are much more than what you do or do not eat. Take the Quiz and find out if your eating habits are truly healthy or if you've got harmful food rules that will backfire!
People often keep their eating disorders hidden from public view, and this is especially common for males, where a colossal stigma about the topic still exists.
But one in three people suffering from an eating disorder is male, so it's time for that to change.
Today, Bobby Kasmire joins me to discuss the power of social media to confront eating disorder stigmas.
In this episode, Bobby shares the personal story of how coming clean with his inner circle about his food struggles compelled him to share his story on a bigger stage and how he's getting real with his more than 250K followers on TikTok to bring true transparency to the stigma surrounding male eating disorders.
Plus, he shares three pieces of advice that listeners can implement right now to improve their relationship with food and what's next in his journey.
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: Getting Food Rules Out of Our Systems with Colleen on The Bobby PodKazz | |||
| 04 Jan 2022 | 4 Areas That Need Diet Detoxing | 00:35:24 | |
Want to stop dieting? Take a good look at these 4 areas of your life to be sure that they're free of diet culture influences! The 4 areas discussed in this episode are:
I also provide you with 3 tips that can be put into action today, including:
View full show notes here! | |||
| 18 Oct 2022 | My Anxiety Story | 00:36:48 | |
For a lot of us growing up, we might assume what we’re going through is the same as everyone else. It’s no big deal, right? So what if I’m feeling nervous or panicky or stressed, this is what everyone must be going through.
But here’s the deal, you guys, “normal” is just something we say sometimes to write off what we’re actually experiencing. Anxiety hit me like a brick wall when I was in high school, and at the time, I wrote it off as “normal.” And as you might expect, food started to control my life.
So today, I want to introduce to you a few versions of myself, past and present: “High School Colleen”, “College Colleen”, and yours truly, “Today Colleen.” We’ll chat about how my journey began with anxiety, what has helped me deal with it, and how it looks today.
You should know I feel very good today about how I have to manage my anxiety, so I hope sharing my journey can help someone also going through it. Maybe it will help you feel a little bit seen in some way, maybe it gives you some tips. In the end, don’t feel like you’re not worth getting help for especially if you have access to it. You have to want to put in the work, but you guys, it’s so worth it!
So let’s journey back and see when and how my anxiety began (cue the Wayne’s World flashback sequence)!
Trigger warning, I’m going to discuss my experience with mental health, anxiety, depression, and suicidal thoughts. Feel free to skip this episode if you don't feel like you're ready for it or if you don’t think it will serve you.
Join The SociEATy & Learn How To Eat Intuitively: https://members.colleenchristensennutrition.com/join/
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Sponsor:
Episode Links: How CBD Works | |||
| 28 Feb 2023 | Why Is Everyone So Pissed Off When I Talk About Nutrition? | 00:37:09 | |
Social media often presents intuitive eating as simply giving yourself permission to indulge in foods like cookies and donuts, which can be misleading.
While it's true that intuitive eating involves giving yourself permission to enjoy all foods without guilt or shame, it's not just about mindlessly consuming junk food.
However, as we navigate this journey, we may find ourselves swinging too far in the opposite direction and indulging in these foods excessively while never touching a salad.
That said, not dieting is definitely a step in the right direction, and it's something to celebrate.
Go you!
But it's not necessarily true intuitive eating.
Intuitive eating is a more dynamic process that goes beyond just eating as much as you want and includes listening to your thoughts, emotions, and especially your body's signals.
A lot of people don't realize this. So, they get stuck in just not dieting instead of ever fully embarking on an intuitive eating journey.
Today, I'm going to get a little ranty as there are some things on my mind that I would like to put out into the universe as I know how frustrating it can be to be stuck in the ping-pong back-and-forth cycle of restrictive dieting and binge eating that many people experience.
In this podcast episode, I hope to clear up some of the misinformation about intuitive eating floating around on social media and provide some encouragement and truth from a registered dietitian who has personally experienced it.
Listen in to learn why when transitioning to intuitive eating, it's crucial to consider nutrition to undo the damage of dieting, regain hunger and fullness cues, and establish a healthy relationship with food to promote better physical health. Then, take this quick quiz to help you find out if you are eating intuitively or just not dieting, and check out my one-week plan to help you get those hunger and fullness cues back BEFORE adopting a “No Food Rules” lifestyle.
In this episode, I'm also exploring the difference between a true lack of time and a lack of flexibility that may be preventing you from pursuing self-care and interests outside of work. I'll discuss ways to cut through the noise and make time for the things that enrich your life, so you can find more joy in the moment while recharging to avoid burnout.
I'd love to hear from YOU, the listeners. Reach out via the DMs with your comments on this episode.
Resources discussed:
Follow Colleen On: | |||
| 18 Jan 2022 | How to Manage Blood Sugar Intuitively [feat. Dione Milauskas MS, RD] | 00:42:11 | |
The secret sauce to managing blood sugar? EATING the carbs! Learn from fellow registered dietitian Dione Milauskas why restricting carbs actually does more harm to your blood sugar than good! In this episode, we address:
View full show notes here! | |||
| 12 Apr 2022 | When Baking Cookies Is Your Job [feat. Tessa Arias] | 00:50:48 | |
How can you stop feeling out of control when surrounded by cookies? Find out how Tessa Arias of the popular food blog Handle the Heat does it effortlessly! In this episode, we chat about:
Show Sponsor Equilibria CBD- Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link! View full show notes here! | |||
| 02 Nov 2021 | Using Food & Alcohol as a False Sense of Control [feat. Nicole McLeod] | 00:55:40 | |
If you heard episode 40 of the podcast, then you probably remember today's guest who joined me along with Mindi for a casual chat about what it's like to be in The SociEATy! Nicole returns today to take a deeper dive into her story, focusing especially on her history of using food and alcohol as coping mechanisms, failed efforts to take control of her life. A stay-at-home mom of four, Nicole is a former special education teacher, a recovering alcoholic, a runner, and a believer with a vehement passion to help others, and she is nothing short of inspirational! We talk in this episode about a need for control and how that manifests in our lives, and we also emphasize how important it is to acknowledge that diet culture is not your fault! Eating disorders, unhealthy relationships with food, and low self-esteem surrounding our bodies are not problems caused by you! Nicole also talks about food rules and how sneaky that they are, and she addresses her struggle with exercising and how she ended up having to ditch her fitness tracker. She also opens up and shares her history with alcoholism and how it related to her unhealthy relationship with food, and she closes by providing some actionable tips that can be taken today to start working toward intuitive eating, including the importance of having a support system and someone who will hold you accountable. She also recommends getting rid of the scale and taking part in a social media detox. I am so grateful to Nicole for coming back to the podcast and for being so open and willing to share her story with me and with you! Feel free to reach out to Nicole on her Instagram page, and screenshot this episode to let us know that you have heard it and what especially resonated with you! I would also really appreciate it if you would leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [1:16] – Colleen reveals returning guest Nicole as this episode's guest! [6:59] – Nicole gives us some more background information about herself. [13:18] – Nicole reflects on having been compared to other people. [14:48] – Nicole reveals how and why she started looking into intuitive eating. [19:10] – We learn that breaking food rules was the most difficult part of Nicole's journey. [21:26] – Bread, Nicole reveals, was the hardest food rule for her to break. [24:17] – Nicole addresses her struggle with exercising. [28:33] – We discover whether or not Nicole's relationship with exercise has improved. [33:22] – Nicole dives into her past alcoholism. [39:48] – Nicole discusses how her mood has changed since starting to recover. [45:24] – Nicole gives insight on how people jump to conclusions about food allergies. [49:46] – We are left with a couple of actionable tips on how to start working on intuitive eating. [54:00] – Nicole tells us where we can find her online.
Links and Resources Colleen Christensen Nutrition – Website The SociEATy - Become a Member The SociEATy Podcast - “When Intuitive Eating Takes Multiple Attempts” The SociEATy Podcast - “When Dieting Makes Joint Pain Worse” The SociEATy Podcast - “What It’s Like to Be in The SociEATy!” RESEARCH LETTER - “Is Miss America an Undernourished Role Model?” | |||
| 25 Apr 2023 | 7 Wellness Trends I'm Actually Obsessed With | 00:41:17 | |
Join Colleen in this FUN episode of "The No Food Rules" podcast as she shares her current wellness obsessions and easy-to-implement changes for big improvements in your overall health and well-being.
→ Free 1 Week Binge Free Intuitive Eating Plan ←
Episode Links: Journaling Podcast Episode: Why You Need To Start Journaling (& How) CBD Podcast Episode: How CBD Works [feat. Maia Reed of Equilibria] EQ Discount Code: NOFOODRULES Collagen Reel: Should You Take Collagen Peptides
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| 09 Nov 2021 | Stop Letting the Scale Control You! [feat. Alexis Hannah] | 00:50:38 | |
You know what I always say about scales – get rid of them! Smash them if you have to! Don't let them control you and your life! Fellow member of The SociEATy Alexis Hannah is here today to add insight to that, sharing a recent story about how a number on a scale made her feel awful about herself and almost ruined something that was supposed to have been fun. Alexis was in gymnastics when she was a kid and was around twelve or thirteen when she started to really care about calories, an obsession that led to binging and purging and using food to try to feign a sense of control over her life. She eventually, however, realized that something needed to change and ended up finding intuitive eating. She is here today to discuss not only the scale but also how disordered eating is a spectrum and how everyone deserves a healthy relationship with food regardless of where on the spectrum they fall. She also asserts that intuitive eating involves reflection (and gives tips on how to do that such as journaling), discusses what her two biggest hurdles were when it came to finding intuitive eating, enthuses over how having a sense of community within The SociEATy has made all the difference for her, and so much more! Thank you so much to Alexis for being such a light of inspiration and encouragement to everyone and for joining me in this episode of the podcast! Be sure to screenshot this episode to let me know that you have heard it and what especially resonated with you! I would also really appreciate it if you would leave a review on whatever platform that you use to listen as I read each and every one of your reviews and it helps us continue to do this. If you aren't already, be sure to subscribe to The SociEATy Podcast so that you never miss an episode!
Time Stamps [1:15] – We find out who today's guest is. [5:25] – We learn about Alexis and her journey that led her here today. [8:20] – Colleen argues that food rules are so pervasive because of how we are praised for having them. [10:40] – We discover what made Alexa realize that something needed to change. [12:34] – Alexis reveals what her initial expectations were regarding intuitive eating. [19:39] – Colleen shares a story about reflecting on what you actually want vs. doing the opposite of diet culture. [24:38] – Alexis discloses that body image and entitlement eating were her two biggest challenges. [27:33] – Alexis reveals what helped her through her body image hurdle. [33:01] – Alexis addresses how The SociEATy and having a community has helped her. [38:19] – Alexis tells the story of her recent skydiving experience. [45:55] – Alexis leaves us with three actionable tips: (1) reflect, (2) be practical, and (3) give yourself grace. [48:07] – Colleen presents us with a challenge.
Links and Resources Colleen Christensen Nutrition – Website The SociEATy - Become a Member The SociEATy Podcast - “When You Should and SHOULDN'T Implement Gentle Nutrition” Linda Bacon - Health at Every Size: The Surprising Truth About Your Weight | |||
| 24 May 2022 | Your Guide to Intuitive Eating + PCOS [feat. Sam Abbott] | 00:52:31 | |
Can you really have no food rules if you have PCOS? YES! Learn how you can intuitively eat with PCOS! In this episode, Sam and I talk about:
Show Sponsor Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link! View full show notes here! | |||
| 25 Jan 2022 | What If I Keep Gaining Weight Forever?!?! [feat. Annie Cappetta] | 01:03:06 | |
Worried that if you start eating intuitively, you’ll gain weight for the rest of your life? Listen to this episode featuring SociEATy member Annie to ease your mind! In this episode, we discuss:
View full show notes here! | |||
| 08 Feb 2022 | Intuitive Eating & Mom Life [feat. Catie Gregg] | 00:39:37 | |
Wondering how to make time for intuitive eating as a mom? Learn from SociEATy member Catie why it actually makes things EASIER and saves time! The best resource on intuitive eating for moms! In this episode, we talk about:
View full show notes here! | |||
| 21 Feb 2023 | Decoding the Diet Trauma of the 2000s [feat. Nicole] | 00:44:39 | |
Weight Watchers, meal replacement shakes, the 100 Calorie Packs, and those celebrity fitness gurus leading us through DVD workout after workout.
Ah, the 2000s. Good times! Good times!
We'd fuel up on 200 calories or fewer and then expect to go out and live our lives to the fullest while walking around with the amount of food in our bodies that we'd expect a toddler to eat.
We've all been there, and most of us tried it ALL… and a lot of us have the unhealthy obsessions (and the dusty stack of workout DVDs with toned body instructors shouting, "burn that butter"—if you know, you know!) to prove it, only to feel defeated when we couldn't stick to it.
Guess what? We were all set up for failure! The diet industry of the 2000s was gaslighting us and feeding us false promises.
But you're not alone!
Today, Nicole and I are breaking down the disordered diet trends of the aughts that left us feeling miserable, hungry, and unhappy.
We're sharing our own personal experiences and providing a safe space for you, our listeners, while offering hope because no matter how long you've carried it around, it is possible to undo the damage from past diet trends and become an intuitive eater.
Join us for a casual chat with two dietitians about the colors we wear, the power of pausing to understand our cravings, and alternative ways to fulfill them (without relying on food). Plus, we'll share a controversial method of intuitive eating that's been making waves in the SociEATy.
Let's dive into a casual conversation and leave the 2000s diet trauma behind!
Did we miss any of the 2000s diet traumas? We'd love to hear from YOU, the listeners. Reach out via the DMs with your comments.
Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively https://nofoodrules.co/PodcastJoin
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Resources discussed: | |||
| 03 Jan 2023 | I ‘Failed’ At Intuitive Eating So You Don't Have To | 00:27:20 | |
It’s time to join the New Year, No Diet Challenge! https://nofoodrules.co/NewYearNoDietChallenge
Join The SociEATy [$900 in free New Year Bonuses!]: https://nofoodrules.co/JoinTheSociEATyMembership
Intuitive eating can be great and for a lot of people, the answer is throwing Diet Culture out the window. But there are some big mistakes that people make when they try to eat intuitively. And in all honesty, there’s a lot of misinformation on social media that is not only unhelpful, but could be harmful.
But guess what. I made these mistakes already.
I did a training on this yesterday and if you missed it, that’s okay. Sign up for the New Year, No Diet Challenge (it’s free!) so you can go back and watch that while also taking advantage of the next 9 days of support that is also included.
This episode isn’t really about intuitive eating and why it’s so great. It’s about my experience making the mistakes that are common with intuitive eating, especially in the beginning. And because I’m talking about my personal story, this episode has a little bit of a trigger warning. I’m talking about binge-eating and restriction and sometimes, that comes with some baggage maybe you’re not ready for… and that’s okay.
So once you’re ready, here are the three biggest mistakes people make when they try to eat intuitively and how I realized through my own personal experience that these things were definitely not helping me.
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: The New Year No Diet Challenge: https://nofoodrules.co/NewYearNoDietChallenge | |||
| 22 Mar 2022 | Recovering in Front of Millions [feat. Anna Saccone] | 01:04:49 | |
What's it like to be a famous influencer and recover from an eating disorder? Learn what Anna Saccone has to say about her public journey! In this episode, Anna and I dive into her journey and discuss:
View full show notes here! | |||
| 18 Apr 2023 | Surviving the Breastfeeding Hungries + Other Struggles | 00:38:50 | |
In this episode of "The No Food Rules" podcast, join Colleen and Nicole as they dive into a deep conversation about the challenges that come with postpartum and breastfeeding.
From the stress and anxiety that can arise to managing changes in your body and eating habits, they explore it all while addressing important questions such as whether it's okay to start intuitive eating while breastfeeding and how to navigate changes in your body and your eating habits. Plus, the impact of diet culture even years after you’ve stopped dieting.
Then listen in as they lighten things up with some BTS by two dieticians about their love for home renovation projects and their favorite Ikea hacks and snacks.
Key Takeaways:
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| 21 Dec 2021 | The Science Behind a “Sugar Addiction” [feat. Ophelia Rodriguez] | 01:00:37 | |
Feel like you’re addicted to sugar? A dietitian explains why your “addiction” is curable with the help of intuitive eating! Discussed in this episode is
View full show notes here! | |||
| 28 Mar 2023 | I’m Finally Sharing my IE Weight Gain Story | 00:26:07 | |
FREE TRAINING! How To Find Your Best Weight As An Intuitive Eater
Starting out on your intuitive eating (IE) journey can be uncomfortable on many levels, but it doesn't have to be. In this episode of "The No Food Rules" podcast, Colleen discusses one of the biggest obstacles on your intuitive eating journey: the fear of the unknown.
She’ll share her own story of starting her intuitive eating journey "whole ham" without a plan and the struggles she faced with weight gain, physical challenges, and even bulimia that almost sent her back to dieting!
Listen in as Colleen shares the importance of biological reconditioning plus practical tips for anyone starting their intuitive eating journey (or struggling with it) to get past their fear, veer around obstacles, and stay on track towards a healthy relationship with food.
And don’t forget the free training on how to find your best weight with IE is coming on April 11th. Sign up NOW!
Key Takeaways:
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| 16 May 2023 | I Hate the Way I Look in Photos | 00:32:48 | |
Do you cringe when you look at photos of yourself? In this episode of "The No Food Rules" podcast, Colleen and Nicole delve into the topic of how photographs can trigger negative self-talk and share their strategies for shifting your focus. Learn from Colleen's personal experiences with photo shoots as she shares her tips for embracing the moment by being yourself.
Then, learn how to "romanticize" YOUR life! Colleen and Nicole walk listeners through how even small acts of self-care can elevate your everyday experience and guide you toward making bold choices that reflect your true personality to create an environment that feels like home and a life that brings YOU joy!
Plus, take this 60-second quiz to help you identify sneaky food rules that may be preventing you from eating intuitively.
Key Takeaways:
Take the Quiz to Find Out if Your Eating Habits are Healthy or Hindered by Harmful Food Rules
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| 03 May 2022 | Desire to Binge on a Scale of 1-10? Zero. [feat. Anne-Sophie] | 00:43:26 | |
Struggle with binge eating? Learn how to not just avoid a binge but get rid of the desire and urge to binge with intuitive eating! In this episode, Anne-Sophie shares her inspiring story, and we talk about:
Equilibria CBD - Get 20% off (podcast fam exclusive!) using the code NOFOODRULES20 when you click this link! View full show notes here! | |||
| 17 Jan 2023 | When Dietitians Don’t Know How to Eat Either [feat. Nicole] | 00:40:24 | |
FREE 1 Week Eating Plan + can’t skip tips to get you on your way to intuitive eating—without binges!
So often, when discussing how they eat, people will declare themselves in one of two camps, I'm restrictive, or I binge—often swinging from one side of the pendulum to the other.
News flash: being a dietitian doesn't always solve all your food issues. Sometimes, having all that information about how food works rolling around in your brain can lead to obsessive thoughts about …you guessed it, FOOD which can lead to binging and subsequently guilt and shame you don't feel you can share with anyone.
That was the experience of my guest today. But she faced it all down and is now living out her passion for helping and guiding others as a member of the SociEATy team.
I'm so excited for this episode and to introduce you to Nicole. If you are in the SociEATy, you know who I'm talking about. She is the QUEEN of our SociEATy Facebook Group, the peanut butter to my jelly, and everyone's number-one cheerleader.
Nicole is a Registered Dietitian from Pittsburgh, Pa. After struggling her way through disordered eating; she found her passion in helping others navigate their way through Intuitive Eating and live their lives to the fullest!
In this episode, Nicole and I have an honest and vulnerable discussion about the shame and embarrassment she felt as a dietitian who didn't know how to eat and how she went from feeling like a fraud to facing her food issues head-on to now helping others navigate their Intuitive Eating journey through the SociEATy community.
We discuss the difficulty in getting into the intuitive part of Intuitive Eating and the impact of things like the number on the scale, activity trackers, and even pregnancy if you have body image issues. Plus, how to get the tools and support you need in your Intuitive Eating toolbox.
Listen in for a casual chat between two gal pals with a unique skill set that can help you learn to avoid binge eating and even move on from restricting to live your best Intuitive Eating life.
New Year, New Episodes—I'd love to hear what YOU, the listeners, want to hear about on the show. Reach out via DM with your ideas, and as always, thanks for listening!
Follow Colleen On: YouTube: https://www.youtube.com/c/ColleenChristensen/ TikTok: https://www.tiktok.com/@no.food.rules?lang=en
Episode Links: I ‘failed’ at intuitive eating so you don’t have to Desire to Binge on a Scale of 1-10? Zero. [feat. anne-sophie] | |||
| 07 Feb 2023 | We Need to Talk About Ozempic | 00:38:03 | |
When we feel like we've tried everything, but the pounds just won't budge, we often begin a desperate search for that ONE thing to help us overcome our struggles.
As 2023 dawned, suddenly everywhere you looked, you saw jaw-dropping, post-holiday body-remaking results in the pictures and videos of the stars and the tiktokkers, and soon the rumors were rampant.
The word on the socials is that the type 2 diabetes drug, Ozempic, is the secret to the slimming success of everyone from Kim (hey-she did fit into Marilyn’s iconic dress) to Tesla/Twitter Mogul Elon Musk.
And recently, a few big names started to spill the tea by dropping the BIG O hashtag—#Ozempic—in their Transformation Tuesday posts and click-bait headlines, driving your interest.
So much so that suddenly, Ozempic testimonies appeared on your TikTok FYP (daily). I mean, it sounds great, right? And when has diet culture ever led you astray (like every time!)?
But a lower number on the scale doesn't always translate to health. And there are side effects (not to mention long-term consequences) of these "magic" methods that the social media darlings would never show you—because that's not sexy!
So how can you make an informed decision about medical treatments for weight loss to determine if they are right for you? And how does all this play into intuitive eating?
In this episode, Nicole and I are sitting down for an honest chat about medical weight loss methods like Ozempic, the medical community's shocking attitude toward weight loss, and why expert guidance from someone you can trust is essential—because losing your health is too high of a price to pay to lose a few pounds.
We'll walk you through the questions you must ask yourself before trying Ozempic, and we’ll share real experiences from some SociEATy members who’ve embarked on medical weight loss treatments in the past.
Plus, we'll share a sneak peek into some topics that Nicole and I will be chatting about in upcoming episodes.
I'd love to hear what YOU, the listeners, think about the show. Reach out via the DMs with your comments and questions, and as always, thanks for listening!
Join The SociEATy & STOP Dieting, Ditch Your Food Rules & Learn How To Eat Intuitively https://nofoodrules.co/PodcastJoin
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