24:53

S01:E23 Feb 16, 2024

E23 - Breaking the Cycle of Overeating

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 break free from the cycle with one simple, yet powerful, strategy. Join us as we unpack this journey towards a healthier, more balanced relationship with food.

23:26

S01:E22 Feb 16, 2024

E22 - Your Body, Your Rules: Choosing Your Goal Weight

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 personal anecdotes, addresses the importance of respectful body autonomy, and offers insightful questions to help listeners find their sustainable, healthy and happy goal weight. This episode is an empowering guide to setting weight goals that honor your body, physical and mental health, and happiness.

16:39

S01:E21 Feb 15, 2024

E21 - When Nothing Works

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 seeking help can illuminate blind spots in our behavior. Join us to reframe your journey towards health and discover new paths to wellness.

13:28

S01:E20 Feb 14, 2024

E20 - Overcoming a Setback

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 opportunities and how to gently guide yourself back on track without self-judgment. Join us as we provide practical advice on maintaining progress and overcoming the mental hurdles of holiday overeating.

19:25

S01:E19 Feb 13, 2024

E19 - Food Freedom or Free for All

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 dietary decisions. This episode is a guide to finding balance, enjoyment, and sustainable practices in eating, moving away from rigid diet rules and embracing a more fulfilling relationship with food.

18:17

S01:E18 Feb 12, 2024

E18 - Eating and The Pink Elephant Paradox

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 Elephant’ and ‘White Bear’ experiments shed light on our brain’s response to suppression. Cognitive dissonance affects our eating behaviors and self-perception. Challenging diet culture myths can lead to healthier, more sustainable eating habits. This episode is not just an eye-opener but a call to rethink our relationship with food, dieting, and self-discipline. Tune in for an enlightening journey towards a more balanced and mindful approach to eating.

20:38

S01:E17 Feb 9, 2024

E17 - Eating When Life Gets Tough

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 behaviors. A fresh perspective on breaking the cycle of emotional eating without the need for deep emotional excavation. Practical insights on how to separate the feeling of an urge from the action of indulging it, empowering you to rewrite your response to emotional triggers. Join us as we unpack the layers of emotional eating and offer a compassionate approach to regaining control, one mindful choice at a time.

18:49

S01:E16 Feb 8, 2024

E16 - Lessons from my 43-Week Workout Streak

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 with resistant thoughts. The significance of creating an environment that promotes success. The art of showing up, even when you’re not feeling it. The true essence of streaks and how to avoid the trap of the all-or-nothing mindset. Join us on this journey to understand that while streaks can be motivating, they are not the sole measure of our worth or progress.

17:52

S01:E15 Feb 7, 2024

E15 - The Road to Nowhere - What Doesn't Help Emotional Eating

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 restriction to emotion-focused strategies, and discuss their effectiveness. By the end, we aim to provide a fresh perspective on emotional eating, emphasizing the power of understanding and breaking deeply ingrained habits. Join us on this enlightening journey to better understand the mechanisms driving our behavior and to discover potential paths to a healthier relationship with food.

15:10

S01:E14 Feb 6, 2024

E14 - Cravings Strike at Night

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 pave the way for a healthier relationship with food. Join us as we debunk myths, offer insights, and provide strategies to navigate the twilight temptations.

10:38

S01:E13 Feb 5, 2024

E13 - The Lowest Hanging Fruit of Weight Loss

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 life!

15:17

S01:E12 Feb 2, 2024

E12 - Are You A Solution Hopper

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 feeling entrapped by the perpetual motion of solution hopping and seeking insight into overcoming the cycle of self-doubt and indecision. You will learn how to carve your unique path with kindness, love, and courage and how to embrace a lifestyle and habits that align with your individual needs and preferences.

14:53

S01:E11 Feb 1, 2024

E11 - Motivation, Willpower, and the Scale

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 learn: The real difference between motivation and willpower, and why understanding both is key to achieving your goals. How the scale can be both an ally and a foe, and why it shouldn’t be the sole measure of your progress. Tips on generating your own motivation and willpower rather than relying on external factors. Other ways to assess progress that go beyond the number on the scale. How to handle days when your motivation is at its lowest and how to leverage your support system.

18:00

S01:E10 Jan 31, 2024

E10 - Hunger Games: Tackling Emotional Eating

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 “Lower Brain” and “Higher Brain” when facing a delicious spread of food Practical tools to shift from a mindset of scarcity to one of abundance, including the powerful concept of bridging thoughts Come explore the emotional, historical, and psychological factors that contribute to a scarcity mindset. Walk away with actionable strategies to rewrite your narrative around food, empowering you to make choices that serve both your immediate desires and long-term goals.

13:11

S01:E09 Jan 28, 2024

E09 - Your Ticket to Food Freedom

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 of Food Habituation, which serves as your golden ticket to freedom from food anxiety. The pivotal role of Mindful Eating in transforming your relationship with food. Two actionable strategies for integrating ‘fear foods’ into your diet: The Sandwich Technique and The Three-Tier Approach. How trust, rather than willpower or control, is the key to a balanced, healthy relationship with food. Whether you’re a seasoned dieter or someone struggling with food choices, this episode will equip you with the tools and insights needed to finally trust yourself around the foods you love. So say goodbye to guilt and hello to a life where food is just food.

20:13

S01:E08 Jan 27, 2024

E08 - Wiring Your Brain for Success: Tools and Tips for a Healthy Mindset

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 neuroplasticity allows us to shape our mindset and attitudes in powerful ways. I’ll share actionable strategies to help you harness your brain’s inherent ability to change—think of it as a form of mental sculpting. Whether you’re a skeptic or a believer in the power of the mind, you’re sure to walk away with insights that could redefine your approach to life’s challenges. Key Takeaways: The Basics of Brain Wiring What Growth Mindset Isn’t Tools for Mental Sculpting: Mindfulness, Affirmation, and Visualization How to Transition to Positive Thinking Without Feeling Fake Simple Steps to Incorporate Positive Thinking into Your Daily Life Remember, you hold the keys to change, and it all starts with a single thought. Found this helpful? Please consider reviewing my podcast, and get a copy of the new Balanced Snack Guide! Just email a screenshot of your review on your favorite podcast platform to rachel@rachelemmanutrition.com, and I’ll send it over ASAP! Thanks for your support!

10:45

S01:E07 Jan 26, 2024

E07 - The Ghost of Self-Sabotage

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 change the course of your journey. Grab your favorite drink, imagine we’re on a cozy couch together, and let’s tackle this challenge head-on. Remember, it all begins with a single thought. Stay tuned, and stay well. The four questions mentioned in this episode: Why am I choosing comfort over progress? What am I afraid of? What part of reaching your goal may feel like a threat? What would your future healthiest self do today? (Or what would she not do?) Who is calling the shots here? Found this helpful? Please consider reviewing my podcast, and get a copy of the new balanced snack guide! Just email a screenshot of your review to rachel@rachelemmanutrition.com, and I’ll send it over ASAP! Thanks for your support!

13:35

S01:E06 Jan 24, 2024

E06 - Your Weight Loss Roadmap: Navigating Diet Trends

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. The blueprint for sustainable weight loss, beginning with the foundational edges of balanced meals, then layering in the importance of protein, especially post age 40. Cardio and the transformative power of resistance training. The importance of growth mindset and the reason persistence is the real key to transformation. Reflect on the power of habits, both good and bad, and how they shape our daily actions and long-term results. As a challenge, integrate just one aspect of our weight loss puzzle into your life this week, and observe its impact.

14:21

S01:E05 Jan 23, 2024

E05 - The Craving Conundrum: A Mindful Approach to Eating Habits

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.

15:50

S01:E04 Jan 23, 2024

E04 - The Power of Asking for Help

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

14:07

S01:E03 Jan 23, 2024

E03 - Slowing Down: The Art of Mindful Eating

In today’s episode, we’re exploring the concept of mindful eating and addressing the challenge of transforming our relationship with food. I’ll share my personal experiences with emotional eating and offer actionable tips to cultivate mindfulness during meals. Find three practical, easy-to-do tips on how you can slow down, appreciate your food, and really start listening to what your body needs.

10:21

S01:E02 Jan 23, 2024

E02 - Step into Change: Navigating Doubts and Embracing Growth

In this episode, we’re tackling the challenge of taking the first step towards change. I’ll share my personal experiences and offer practical strategies to overcome the mental roadblocks that often hold us back. We’ll explore tools like visualization, community support, and celebrating small victories. Whether you’re aiming to transform your health, body, or eating habits, this episode is your guide. Remember, every journey starts with a single step, and you’re worthy of health and happiness. Join me on this empowering journey!

10:21

S01:E01 Jan 23, 2024

E01 - Beyond Calories: Understanding Body and Diet Complexity

In today’s episode, we’re peeling back the layers on the complex and often misunderstood world of diet culture. We’ll dive deep into why diets, as we traditionally understand them, might not be the solution they’re so often marketed as. Through the lens of compassion and self-love, we’ll debunk common weight loss myths, share the transformative journey of my client, Sarah, and explore how the mindset of abundance can revolutionize your relationship with food and body. So, are you ready to embark on a new path of understanding, one that leads to balance, respect, and self-nourishment? Let’s dive in!