You've probably heard the advice to "just eat when you're hungry and stop when you're full," but if you've tried to implement it, you know it's not that simple. Join me in this episode as we dive into the complexities of hunger and fullness cues, debunking common myths and misconceptions about intuitive eating. You'll learn: How ignoring hunger and fullness cues leads to a disconnect with your body. The role of emotions, thoughts, and restrictive diets in ...
Jul 01, 2024•21 min•Ep 10•Transcript available on Metacast Join me as we dive into the realities of summer setbacks and how to bounce back into routine. In this episode, I share my own personal struggle with overeating during chaotic few weeks, and how I used kindness, mindfulness, and self-love to get back on track. You'll learn how to acknowledge your setbacks, prioritize your well-being, and make realistic changes to achieve food freedom without starting another diet. Thanks for listening! Want more? Follow me on Instagram @rachelemmanutrition f...
Jun 25, 2024•23 min•Ep 9•Transcript available on Metacast Join us on this episode of The Mindful Balance as we dive into the topic of nighttime eating habits and how they're linked to our overall well-being. Our host explores the phenomenon of sleep procrastination, where people put off going to bed at their intended time due to a desire for pleasure and relaxation. She shares three ways to overcome this pattern, including changing your thoughts, finding new sources of pleasure, and avoiding decision fatigue. We also discuss how giving up on our g...
May 06, 2024•28 min•Ep 8•Transcript available on Metacast Are you holding back from making changes in your life because of the fear of failure? Today on The Mindful Balance, we're tackling the fear that can stop us from taking action and creating the change we desire. Join me as I explore how this fear can manifest in your minds and hearts, and how it can hold you back from achieving your goals. We'll also discuss why giving up is not an option, and what's on the other side of this fear - a life that you truly want to live. Listen in for...
Apr 22, 2024•23 min•Ep 7•Transcript available on Metacast In this episode, we dive deep into the world of cravings and what they really mean. We explore the concept of urges, how they're not limited to food, and how they can be approached similarly to food cravings. We uncover the common misconceptions about cravings, such as them being a sign of weakness or an emergency, and we debunk these myths. Lastly, we discuss strategies to disrupt these habit loops, and create a mindful 'pause' between craving and eating. This episode will change...
Apr 08, 2024•20 min•Ep 6•Transcript available on Metacast In today's episode of The Mindful Balance, we're stepping into the heart of our relationship with food, challenging the chains of overeating, emotional eating, and binge eating. It's an invitation to those who've ever found themselves promising, "I'll start a diet on Monday," only to feel trapped in a cycle of doubt and self-sabotage. We confront the daunting "elephant in the room"—the inner voices that whisper of inevitable failure and lure us back t...
Mar 25, 2024•19 min•Ep 5•Transcript available on Metacast Welcome back! In today's episode, we go on a deeply personal journey through the highs and lows of emotional eating. We'll explore the constant battle between our cravings and our desires for a healthier relationship with food and ourselves. From the late-night fridge raids to the guilt-laden aftermath, we dissect the complexity of emotional eating, debunk the myth of willpower, and illuminate the path to understanding and managing our eating habits with kindness and awareness. Join us...
Mar 12, 2024•19 min•Ep 4•Transcript available on Metacast Join me as we navigate eating during social gatherings, lazy weekends, and those unexpected desires that seem to emerge from nowhere. This episode will be a transformative step for anyone who was ready to say F it and eat all the foods without any regards to their long term goals. You will: Learn two simple yet impactful questions to consider before acting on impulse. Gain tools to confidently navigate the myriad of dietary decisions, ensuring choices are made with satisfaction and without regre...
Mar 04, 2024•18 min•Ep 3•Transcript available on Metacast Ever find yourself caught in the battle between the desire to overeat and the challenge to stop? You're not alone. This episode addresses this exact conflict, offering insights into why we turn to food for comfort and how to navigate these choppy waters. Discover the roles of immediate gratification and long-term goals in our eating habits, and learn how to identify and address the underlying emotions driving you towards the snack drawer. Equipped with practical strategies, you'll lear...
Feb 26, 2024•17 min•Ep 2•Transcript available on Metacast In this season two episode of The Mindful Balance Podcast, join Rachel in a conversation about habits and their profound impact on our results in life. Discover the powerful nature of habits as automatic responses that can either serve us or hinder our progress. Rachel breaks down the process of habit formation and provides actionable insights on identifying and understanding the underlying reasons behind our most ingrained behaviors. Whether it's snacking post-work or self-critique in fron...
Feb 20, 2024•16 min•Ep 1•Transcript available on Metacast Welcome back to 'The Mindful Balance'. Today's episode is about breaking free from the overeating-restriction cycle. Whether it's eating all the snacks when stressed or imposing strict diets every Monday, we've all been there. In this episode, we go into the emotional rollercoaster that drives this cycle and explore practical ways to disrupt it. Discover how to recognize and manage your cravings, differentiate between hunger and habit, and most importantly, learn to brea...
Dec 18, 2023•25 min•Ep 23•Transcript available on Metacast Welcome to Episode 22 of The Mindful Balance. As we near year-end, it's natural to reflect and set new goals, especially regarding your health and body. This episode is an honest exploration into the journey of setting realistic and healthy weight goals. We discuss the problem with unrealistic weight expectations, influenced by social media and cultural pressures, and emphasize the importance of goals that celebrate your bodies' capabilities rather than just appearance. Rachel shares p...
Dec 11, 2023•23 min•Ep 22•Transcript available on Metacast In Episode 21 of 'The Mindful Balance', Uncover why 'I've tried everything' is a common yet misleading sentiment in our journeys. We discuss the pitfalls of mismatched diets and programs, the importance of consistency over time, and how mindset can be both a barrier and a breakthrough. Understand the self-fulfilling nature of our thoughts and how they can lead to self-sabotage. We'll also explore why patience and resilience are key to true transformation and how see...
Dec 04, 2023•17 min•Ep 21•Transcript available on Metacast In today's episode of The Mindful Balance we dive into the common struggle of managing eating habits during holidays and special occasions. This episode is particularly timely, airing right after Thanksgiving weekend, but the insights apply to any situation where food challenges arise, such as vacations, birthdays, and other celebrations. We explore why setbacks like overeating happen and how they don't mean starting from scratch. Discover how to view these moments as learning opportun...
Nov 27, 2023•13 min•Ep 20•Transcript available on Metacast In Episode 19 of "The Mindful Balance," we explore the difference between food freedom and what's often termed as a 'free-for-all' eating approach. We debunk common myths surrounding food freedom, clarifying its true meaning and distinguishing it from unrestricted eating. We dive into the psychology of making food choices that honor your body's needs, understanding the importance of listening to hunger and fullness cues, and the journey towards trusting yourself in ...
Nov 20, 2023•19 min•Ep 19•Transcript available on Metacast In this episode of 'The Mindful Balance,' we discuss the intriguing 'Pink Elephant Paradox' and its surprising connection to our eating habits and dieting struggles. Join us as we explore the psychological phenomenon of thought suppression and how it relates to the foods we crave and avoid. Discover why: Trying not to think about certain foods can make them more tempting. Labeling foods as 'off-limits' leads to obsession rather than avoidance. The 'Pink Elephan...
Nov 13, 2023•18 min•Ep 18•Transcript available on Metacast In this episode of The Mindful Balance, we discuss the connection between our emotions and our eating habits, especially during life's more challenging chapters. We'll explore: The evolutionary roots of emotional eating and how our ancient instincts still influence our modern-day responses to stress. The role of societal norms in shaping our relationship with food beyond mere sustenance. The distinction between the higher and lower brain functions and how they play into our eating beha...
Nov 06, 2023•21 min•Ep 17•Transcript available on Metacast Welcome to another episode of The Mindful Balance. Today, we go into the power and pitfalls of maintaining streaks, especially when it comes to our health and wellness goals. Drawing from a personal 43-week workout streak, we'll explore the psychology behind consistency, the importance of mindset shifts, and the delicate balance between commitment and self-compassion. Dive in to learn: The transformative power of viewing exercise as an act of self-care. Strategies to navigate and negotiate ...
Oct 30, 2023•19 min•Ep 16•Transcript available on Metacast In today's episode of The Mindful Balance, we dive deep into the intricate maze of emotional eating. Drawing inspiration from Kathryn Hansen's "Brain over Binge," we challenge the conventional approach surrounding emotional eating and examine why popular strategies might not resonate with everyone. We'll explore the difference between being caught in a behavior pattern and letting that behavior define your identity. We'll also dissect various approaches, from food r...
Oct 16, 2023•18 min•Ep 15•Transcript available on Metacast In today's episode of The Mindful Balance, we're shedding light on a topic often shrouded in secrecy: nighttime eating. While many of us openly discuss our struggles with food, there's a hesitancy to admit to our nocturnal nibbling. We'll delve into the psychology behind why the night becomes a battleground for many, from the allure of "me time" to the deceptive lies our minds tell us. By understanding the triggers and challenging our internal narratives, we can pav...
Oct 09, 2023•15 min•Ep 14•Transcript available on Metacast Welcome to another episode of The Mindful Balance Podcast! Today, we're exploring the transformative power of simple, manageable changes in your journey. We are sharing the most doable, impactful actions you can take today to start seeing results. By the end of this episode, you’ll be equipped with practical, immediate steps to implement these easy wins and foster mindfulness in your daily choices. So, tune in and let’s start reaching for those low-hanging fruits towards a more balanced lif...
Oct 02, 2023•11 min•Ep 13•Transcript available on Metacast In this enlightening episode, we venture into the trap of the “Right Way Mentality,” the belief system dictating that a single, flawless solution exists for everyone. It’s a journey to break the cycles of high expectations and constant disappointments. Through an exploration of our own cognitive processes, our host discusses her experiences with the relentless pursuit of perfection in various aspects of life, including dieting and lifestyle choices. This episode is a must-listen for anyone feeli...
Sep 25, 2023•15 min•Ep 12•Transcript available on Metacast Welcome to another episode of The Mindful Balance! In today's episode we're unraveling the tangled web of motivation and willpower, especially when it comes to weight loss. Have you ever felt like you’re riding a roller coaster of fluctuating motivation? Do you find yourself staring at the scale, wondering why it’s not moving in your favor? This episode will change the way you perceive these crucial emotional forces and equip you with a new perspective on tracking progress. You'll...
Sep 18, 2023•15 min•Ep 11•Transcript available on Metacast Welcome to another episode of The Mindful Balance! Today we're diving into the all-too-common mindset of scarcity, a phenomenon we like to call "The Last Supper Syndrome." In this episode, you'll learn: What scarcity mindset or "Last Supper Syndrome" is and how it manifests in your everyday life How emotional triggers like fear of missing out (FOMO) fuel this mindset The historical and evolutionary basis of the scarcity mindset The contrasting roles of your "Lo...
Sep 11, 2023•18 min•Ep 10•Transcript available on Metacast In today's episode of The Mindful Balance, we take an introspective journey into the complex relationship between emotions, fears, and food choices. The episode unpacks the struggle with food 'discipline' and how that often leads to an unhealthy relationship with what should be one of life’s simple pleasures. What You'll Learn: The damaging mindset of labeling foods as 'good' or 'bad,' and how discipline can turn into a prison. The groundbreaking concept o...
Sep 04, 2023•13 min•Ep 9•Transcript available on Metacast Join us for a transformational journey into the power of your own brain. Have you ever been fascinated by the ability of your brain to think about its own thinking? This episode is all about that — metacognition. We unravel the science behind positive thinking and growth mindset, diving deep into how these can be potent tools in achieving your health and weight-loss goals, or really, any goals at all. We'll go into the complex neural network that forms the essence of your thoughts and how n...
Aug 28, 2023•20 min•Ep 8•Transcript available on Metacast Join us for this intimate episode about self-sabotage. Ever known exactly what you should do, but then do the exact opposite? It’s that nagging voice that invites you for just one more slice of cake or that extra hour in bed. We dive into the concept of "buffering" — the habits we form to mute our life's alarms, from endless scrolling to unnecessary tasks. Drawing from personal experiences and insights, I share four transformative questions to guide self-reflection and potentially...
Aug 20, 2023•11 min•Ep 7•Transcript available on Metacast On today's episode of The Mindful Balance , we go into the intricate puzzle of sustainable weight loss. The pitfalls of extreme diets and the beauty of long-lasting change. The science-backed reasons behind why popular diet trends, like keto and intermittent fasting, aren’t always the magic fix. Grab a recommended read, 'The Diet Fix' by Yoni Freedhoff, to understand more about the failures of dieting here: https://a.co/d/hkt4ORg The blueprint for sustainable weight loss, beginnin...
Aug 13, 2023•14 min•Ep 6•Transcript available on Metacast On today's episode of The Mindful Balance, we are tackling cravings. We'll demystify these powerful urges so you can easily identify them Learn about the roles of hormones like Ghrelin and Leptin, aka, the science behind cravings Uncover the habit loops that keep you reaching for that extra piece of chocolate even when you’re not hungry Walk away with specific strategies to disrupt these loops, tune into our hunger cues, and create a mindful 'pause' between craving and eating...
Aug 07, 2023•14 min•Ep 5•Transcript available on Metacast In this episode of The Mindful Balance, we're diving deep into a crucial topic – the power of asking for help. This episode is about fears we often encounter when reaching out for help, especially about body and food issues. You will learn: Why seeking help feels like admitting failure and how this perception can hamper our wellness journey. Common signs that indicate it's time to seek assistance How to seek support using one simple sentence Thanks for listening! Want more? Follow me o...
Jul 30, 2023•16 min•Ep 4•Transcript available on Metacast 
