Don't Eat Your Feelings with Mindfulbellie

In this episode of the MindfulBellie podcast, host Ellie Rome shares a guided meditation aimed at helping individuals find grounding especially if you're someone who struggles with sugar addiction, binge eating, and emotional eating. She emphasizes the importance of mindfulness, breathwork, and visualization as tools for creating a healthier relationship with food. Ellie draws from her personal journey of overcoming these challenges and provides listeners with affirmations and techniques to cultivate self-awareness and intentionality in their daily lives.takeaways Meditation and mindfulness are crucial for overcoming emotional eating. Breathwork can help regulate the nervous system and reduce stress. Visualization can prepare the mind for positive actions throughout the day. Affirmations can rewire the brain for healthier choices. Being present in the moment is a powerful tool for change. It's normal for the mind to wander during meditation; the practice is in returning to the breath. Every small step towards self-care is significant. Mindful eating involves making conscious choices about food. Self-love and compassion are essential in the journey of healing. Creating a supportive environment for oneself is key to success. Transforming Your Relationship with Food Mindfulness and Meditation for Emotional Eating

In this episode, host Ellie Rome discusses strategies for navigating social events without overeating and feeling guilty. She emphasizes the importance of understanding the underlying emotional triggers that lead to overeating and offers practical tips for setting intentions, preparing for events, and practicing mindful eating. The conversation also highlights the significance of self-compassion and reflection after social gatherings to break the cycle of guilt and shame associated with food choices.takeaways Navigating social events can trigger overeating and guilt. Understanding the root causes of food addiction is crucial. Setting clear intentions for social gatherings helps focus on desired outcomes. Eating a nourishing meal before an event can prevent overeating. Visualizing how you want to feel at the event can guide your choices. Creating a supportive environment at social events is essential. Practicing the 'three bite rule' can help manage indulgence. Saying 'no thank you' to food offers is a valid response. Post-event reflection fosters self-compassion and learning. Every moment is an opportunity to make healthier choices. 00:00 Navigating Social Events and Overeating 02:44 Understanding the Root Causes of Overeating 05:48 Practical Tips for Social Events 11:16 Managing Social Pressure and Guilt 17:10 Self-Compassion and Reflection After Events

In this episode of the Mindfulbellie podcast, host Ellie Rome discusses strategies for setting oneself up for success each day, particularly for those struggling with emotional eating and sugar addiction. She emphasizes the importance of focusing on successful days, creating a morning routine, practicing mindfulness through meditation, and visualizing success to overcome challenges. The conversation also highlights the significance of hydration, movement, and transforming evening habits to foster healthier choices and a more fulfilling life.takeaways Link To Breathwork Recording: https://www.youtube.com/watch?v=h8WriEJ8ysg&list=PL75I7DkhDaJP4mR94V8D4kypP5ElXd3PN&index=6 Focus on the successful days rather than failures. Incorporate movement and exercise to release endorphins. Hydration can help manage cravings effectively. Meditation is a powerful tool for impulse control. You are not your thoughts; you can observe them. Breathwork can help shift your nervous system state. Visualizing your day can prepare you for challenges. Transform evening habits to break unhealthy patterns. Start with small changes in your morning routine.

Ep 111: Emotional Roots of Sugar Addiction & Binge Eating The emotional triggers behind food addiction and binge eating. Compassion & Curiosity vs. Willpower Why sugar feels comforting but perpetuates the cycle of emotional eating. How to cultivate self-compassion and patience during the healing process. Practical Tools Mentioned: Hand-on-heart exercise to self-soothe. 5-5-7 Breath Identifying Triggers Exercise IFS-Internal Family Systems: Compassion for different parts

In this episode, Ellie delves into the complexities of sugar and food addiction, exploring both the biochemical and emotional components that drive these behaviors. She discusses the roles of hormones like leptin and insulin in regulating hunger and satiety, and provides practical strategies for managing blood sugar levels to reduce cravings. The conversation also highlights the emotional drivers behind food choices and the importance of mindful eating in breaking free from unhealthy patterns.takeaways Sugar addiction is influenced by both biochemical and emotional factors. Leptin is crucial for signaling satiety to the brain. Balancing blood sugar is key to reducing cravings. Eating protein with every meal can help stabilize blood sugar. Processed foods can create a cycle of cravings and overeating. Mindful eating practices can improve satiety and reduce binge eating. Emotional pain often drives food addiction behaviors. Understanding the root causes of cravings is essential for recovery. Incorporating healthy fats can help regulate blood sugar levels. Building muscle through resistance training improves insulin sensitivity. sugar addiction, food addiction, emotional eating, dopamine, leptin, blood sugar, holistic health, cravings, hormones, mindful eating Chapters 00:00Understanding Food Addiction and Sugar Cravings 02:34The Neurochemistry of Sugar and Dopamine 05:50Hormonal Influences on Food Addiction 08:33The Emotional Drivers Behind Sugar Addiction

Summary In this Season 2 Kickoff episode of the Mindfulbellie podcast, host Ellie Rome shares her personal journey of overcoming sugar addiction and binge eating. She discusses the importance of understanding food sensitivities, the role of mindful eating, and the significance of self-compassion in breaking the cycle of emotional eating. Ellie also highlights the value of community and connection through personal development retreats, emphasizing that healing is a journey that requires awareness, compassion, and support. Takeaways Ellie's journey from chemical engineering to food healing. The impact of food on mental and physical health. Mindful eating involves understanding personal triggers. Self-compassion is crucial in overcoming food addiction. The importance of community in healing processes. Food sensitivities can significantly affect well-being. Awareness of feelings can change eating habits. Retreats can foster deep connections and healing. Every moment offers a chance to make new choices. Listening to your body is key to mindful eating. Sound Bites "I learned about food sensitivities." "Why am I using food to cope?" "The antidote to addiction is connection." Titles Healing Your Relationship with Food The Power of Mindful Eating Keywords mindful eating, food addiction, self-compassion, emotional eating, healing relationship with food, sugar addiction, holistic health, personal development retreats, food sensitivities, binge eating

Do you struggle with yo-yo dieting, food cravings, restriction and binge cycles or self-sabotaging your efforts to be healthy?In this episode of the Mindfulbellie podcast, host Ellie Rome interviewsTammy Sollenberger, an expert in Internal Family Systems (IFS) therapy. They explore the transformative power of IFS in understanding and healing the different parts of ourselves, particularly in relation to food and emotional responses. Tammy explains the roles of managers, firefighters, and exiles within our psyche, and how these parts interact to protect us from pain and discomfort. The conversation delves into the processes of unblending, befriending parts, and the unburdening process, offering listeners practical insights into navigating their own emotional landscapes and fostering self-compassion.TakeawaysIFS is a transformative framework for healing.Understanding our parts helps in emotional healing.Safety is a primary concern for our parts.Curiosity towards our parts fosters healing.The unburdening process allows for releasing shame.Dissociative parts need to be acknowledged and befriended.Food can be a coping mechanism for emotional pain.Parts can distract us from pursuing our dreams.Guilt and shame can become addictive patterns.Healing is an ongoing process, not a one-time event.Chapters00:00 Introduction to Internal Family Systems (IFS) and Its Impact01:49 Understanding Parts and Their Roles in Our Lives04:33 The Dynamics of Managers and Firefighters07:17 Exiles: The Parts We Hide Away10:20 Healing Through Awareness and Connection13:26 The Cycle of Shame and Guilt16:40 Navigating the Desire for Connection19:28 Building Relationships with Our Parts22:40 The Role of Familiar Patterns in Our Lives25:42 Addiction to Guilt and Shame27:44 Understanding Parts and Guilt29:24 Exploring Fear and Anxiety30:28 Connecting with Inner Child34:48 Navigating Dissociation38:52 The Unburdening Process43:59 Ongoing Healing and Self-Compassion45:55 Practical Steps for Self-DiscoveryConnect with Tammy Sollenberger :Instagram:https://www.instagram.com/ifs.tammy/Tammy's Website:https://tammysollenberger.com/Tammy's Podcast:The One InsideConnect with Ellie:Instagram:https://www.instagram.com/mindfulbellieComfort Zone Retreats:www.comfortzoneretreats.comEllie's Virtual Breathwork, Group Coaching, & Upcoming Emotional Eating Wellness Retreats: Stay in the know for Upcoming eventswww.comfortzoneretreats.com/breathwork#foodaddiction #sugaraddiction #bingeeating #emotionaleating #healthyhabits

Episode 107: Healing Emotional Eating Through Self Love and Connection Skills James Treadway is a Harvard Graduate who has developed a program for teens 14-24 to build social skills, but this program is SO much more and can benefit us at any age. There are so many lessons within his curriculum that can help us to heal root cause drivers of emotional eating, self-criticism, cultivate more self love and live a more fully expressed life. James Treadway's Social Skills For Life Program: ⁠https://social.growthwise.us/social-skills-for-life2⁠ Ellie is a certified Emotional Eating Coach, Yoga Teacher, Somatic Breathwork Practitioner, Retreat Leader, and Community builder based in Austin Texas. Ellie has coached hundreds of people to heal destructive eating patterns through nutrition and emotional tools. Ellie's expertise with sugar addiction, emotional eating, and healing from gut issues and inflammation started out of her own personal struggles. She's been able to turn these once immense struggles and health issues into passion and purpose. Somatic Breathwork Session Live with Ellie in Zoom May 19 at 7PM CST Join here: https://bw0519.eventbrite.com

Are you tired of irresistible post-meal sugar cravings? Join Ellie, Certified Emotional Eating and Sugar Addiction Health Coach as she dives into the nuance of breaking the dessert-after-meals habit. Discover practical strategies to satisfy your sweet tooth without the sugar rollercoaster. It's time to reclaim your power over cravings! 🚀 #SugarCravings #DontEatYourFeelings #SweetFreedom" Do you want to work 1:1 with Ellie? Book a free strategy session at www.calendly.com/mindfulbellie

Welcome To The Mindfulbellie Don't Eat Your Feelings Podcast. Ellie Rome is a certified Functional nutrition and emotional eating coach. Ellie has coached hundreds of 1:1 clients to lose weight, reclaim their health, breakthrough destructive eating habits, learn what foods are right for their body, overcome sugar addiction, binge eating, and create long lasting transformation with their relationship with food In this episode, Ellie interviews Heather Davis. Heather Davis is a registered dietitian and writer at Nutrisense. She has a master's in nutrition science and a background in nutrition research, teaching, and holistic clinical nutrition. She specializes in the science of how stress impacts the body and helps people build deep and customized approaches for hacking stress and connecting the dots in their journey for optimal wellness. 00:30 - Importance of stress management and finding balance for overall health 01:40 - Common mistakes people make in regards to weight loss, such as over-restriction and over-exercise 04:10 - Importance of tuning into hunger cues and practicing mindful eating 06:00 - Tips on how to determine the proper amount of food for one's body 06:50 - Importance of slowing down and building the muscle of mindfulness 09:10 - Weightloss PlateausDiscussion of the recently published ebook on breaking through weight loss plateaus 11:50 - Importance of approaching health holistically 13:10 - Building healthy habits to combat stress addiction 14:30 - Information on where to find more resources on the topic Interested in Getting A Continuous glucose monitor from nutrisense?! Use Ellie's Code: MINDFULBELLIE for $25 off Download the Free Nutrisense Ebook:  https://www.nutrisense.io/ebook/complete-guide-weight-loss-plateaus?utm_source=podcast&utm_medium=Affiliate&utm_campaign=MindfulbelliePodcast Interested in Working with Ellie 1:1? Book a free strategy session below: we'll get clear on your goals, uncover what's been keeping you stuck, and see if working together would be the best next step. https://calendly.com/mindfulbellie/strategysession?back=1&month=2023-05

Ep 99: Sugar Addiction and Junk Food Cravings: Strategy to Breaking Through  Ellie is a certified Health and Emotional Eating Coach and an expert in sugar addiction. Ellie was a former Chemical Engineer with a history of sugar addiction, binge eating and chronic health issues. After she recovered her health and broke through sugar addiction, she has since coached hundreds of people to do the same.  In this episode, Ellie shares an initial strategy to break free from sugar and processed junk foods.  Main Takeaways:  All Calories are not equal, the quality of your food matters.  In the beginning, first focus on WHAT you are eating versus the how much at this time. Focus on eating REAL WHOLE FOODS. IF you are trying to also battle hunger by trying to also cut calories, it usually ends up in a binge and then feelings of failure. Let yourself eat as much of you want of the right foods first. Then once you get that down and get your satiation signals working, it will be so much easier to regulate your appetite.  Helpful Rules of Thumb:  Control Your Carbs- EAT REAL FOOD CARBS like veggies, sweet potatoes, whole fruit. Avoid: processed or refined carbs like bread, cereal, chips etc.  Prioritize Protein - Add in ideally animal based protein sources at each meal. Other protein sources like eggs, nuts, seeds. Animal based protein is very bioavailable and nutrient dense especially grass-fed beef and ruminant animals and organ meats.  Don't Fear Fat- Focus on healthy fats- grass-fed animal meats, wild caught fatty fish, avocado, olives, coconut  Coaching with Ellie  Calendly.com/mindfulbellie  21 Day Reset  Link to Register  Organ Meat Supplements Mentioned:  Heart And Soil 

Episode 97: Take Imperfect Action ... Mindset for Sugar addiction, Binge Eating, and Weight loss Release perfection, focus on upleveling.  See your choices on a scale versus black or white, good or bad.   In this episode Ellie also discuss one underlying reason for sugar addiction and binge eating which is unexpressed creativity, lack of fulfillment in life, and feeling trapped by our lives.  Food is a great way to numb or to receive a fleeting hit of fulfillment trying to fill a void. Our cravings are for connection to our higher self and our inspirations. Coaching with me at calendly.com/mindfulbellie Join the 21 Day Reset:  Jan 16, 2023  (only 16 spots available, register soon) Connect with me on instagram @mindfulbellie

Ep 90: Why you may crave sugar or feel hungry all the time? "I Could Always Keep Eating..."   Ellie shares her experience of constantly craving sugar and feeling hungry even if she ate tons of food. Through her personal journey and  years of coaching clients with sugar addiction and binge eating, the top reasons for feeling hungry all of the time?  1. Lack of Sleep/Poor Sleep 2. Blood Sugar Imbalance- Insulin/Leptin Signaling  3. Not Enough Protein 4. Water!! 5. STRESS - regular ways of releasing stress: exercise, breathwork, meditation, grounding 6. Hunger for something else- connection, purpose, community  Want to coach with Ellie?  Schedule a strategy session at calendly.com/mindfulbellie  Email: ellie@mindfulbellie.com Connect on Instagram: @mindfulbellie Breathwork with Ellie?  Join a free intro class on Mondays at mindfulbellie.com/book-online  Schedule a transformational 1:1 breathwork session with ellie at calendly.com/mindfulbellie Comfort Zone Retreats: @comfortzoneretreats ComfortZoneRetreat.com

Episode 85: Improve your mood and How to Raise Healthy Children with Dr. Nicole Beurkens Root cause healing  In this episode, Ellie interviews Dr. Nicole Beurkens, a licensed clinical psychologist with advanced degrees in psychology, education, and nutrition, Dr. Nicole Beurkens is the world’s leading holistic child psychologist. She has dedicated her 23+ year career to providing parents with research-based strategies that get to the root of children’s attention, anxiety, mood, and behavior challenges so they can reach their highest potential. She runs a multi-disciplinary evaluation and treatment clinic and is a best-selling author, published researcher, award-winning therapist, media expert, and experienced mother of four. Topics: Child development, parenting, mental health, nutrition as connected to development/behavior/mental health Connect with Dr. Nicole Website: www.drbeurkens.com Podcast: The Better Behavior Show social media handles: @drnicolebeurkens

Episode 82: Radical Self Compassion, Internal Family Systems (IFS), and Learning To Love All Parts of Yourself with Jami Lynn Bula IFS or Parts Work for Binge Eating and Sugar Addiction  ***Internal Family Systems Written Explanation Below About Jami Lynn Bula:  Jami Lynn is a relationship and sexuality therapist practicing in Austin, TX. Jami Lynn is an IFS, Internal Family Systems practitioner. She is also the founder of Practice Intimacy, an online educational platform designed to help people create intimacy in their mind, body, and relationships. Connect With Jami Lynn:  Instagram @PracticeIntimacy Website: www.jamilynnbula.com Jami Lynn Boundaries Course:  Boundaries: Create Your Peace (online training available at www.jamilynnbula.com/boundaries Mindfulbellie 21 Day Reset: January 2022 Registration Mindfulbellie.com/21dayreset  1:1 Coaching with Ellie  Set Up A Strategy Session calendly.com/Mindfulbellie ***The Internal Family Systems Model Outline  from Internal Family Systems Website: https://ifs-institute.com/resources/articles/internal-family-systems-model-outline I. BASIC ASSUMPTIONS OF THE IFS MODELIt is the nature of the mind to be subdivided into an indeterminate number of subpersonalities or parts. Everyone has a Self, and the Self can and should lead the individual's internal system. The non-extreme intention of each part is something positive for the individual. There are no "bad" parts, and the goal of therapy is not to eliminate parts but instead to help them find their non-extreme roles. As we develop, our parts develop and form a complex system of interactions among themselves; therefore, systems theory can be applied to the internal system. When the system is reorganized, parts can change rapidly. Changes in the internal system will affect changes in the external system and vice versa. The implication of this assumption is that both the internal and external levels of system should be assessed. THE SELF: Curious, compassionate, calm part of you that is always there.  GENERAL GROUPS OF PARTS EXILES Young parts that have experienced trauma and often become isolated from the rest of the system in an effort to protect the individual from feeling the pain, terror, fear, and so on, of these parts If exiled, can become increasingly extreme and desperate in an effort to be cared for and tell their story Can leave the individual feeling fragile and vulnerable MANAGERS Parts that run the day-to-day life of the individual Attempt to keep the individual in control of every situation and relationship in an effort to protect parts from feeling any hurt or rejection Can do this in any number of ways or through a combination of parts -- striving, controlling, evaluating, caretaking, terrorizing, and so on. FIREFIGHTERS Group of parts that react when exiles are activated in an effort to control and extinguish their feelings Can do this in any number of ways, including drug or alcohol use, self-mutilation (cutting), binge-eating, sex binges Have the same goals as managers (to keep exiles away) but different strategies

Episode 80: Sugar addiction, Gut Health, and Taking Your Health into your own hands with Katey Yurko Katey Yurko had severe gut health issues from when she was a baby. Through life, she struggled with all sorts of health issues from depression, anxiety, disordered eating and relentless sugar cravings to debilitating fatigue, candida, and digestive distress. Western Medicine was failing her, never addressing the root cause of her ailments.  She took her health in her own hands and in this episode Katey shares tips and tools to reclaim your own health.  Katey Yurko is the creator of Violet Fog Potions and The Violet Fog , a website dedicated to sharing health & wellness truths that are backed by research and chronicled through her own health experiences.  Connect with Katey Yurko  Instagram: @kateyyurko  Website: Vfpotions.com Blog: violetfog.com Connect with Ellie Instagram: @mindfulbellie 21 Day Reset: mindfulbellie.com/21dayreset Interested in 1:1 Coaching with Ellie? calendly.com/mindfulbellie

Episode 79: Monday Motivation Minisode:   Make the Decision and Clarify Your Food Boundaries  Ellie shares what helped her breakthrough sugar addiction and see food as energy versus using food and sugar as a coping mechanism.  Mindfulbellie 21 Day Reset: mindfulbellie.com/21dayreset Instagram: @mindfulbellie  Interested in 1:1 Coaching with Ellie? Set up a free strategy call  Calendly.com/mindfulbellie

Monday Motivation Mini-Sode With Ellie  Remember your why's and motivate yourself to show up fully this week... FOR YOU.  In this episode Ellie talks about how to breakthrough impulsive food decisions, build mindfulness, and use the breath when an impulse to eat hits.  1. Get off autopilot  Become aware of the feelings you feel when you are triggered to reach for food. (sadness, anxious, bored, etc.)  Become aware of common patterns when these moments hit so you can be proactive and set yourself up for success.  EX: Stressed on the way home from work and pick up a Starbucks muffin  Before you leave work or when you get in the car, do 2 minutes of breath and make yourself a tea. Sit and breathe  2. When an impulse to eat hits,  TUNE IN Consciously relax your body  (body scan) Use your breath to calm your central nervous system and come back to your higher self.  Ask yourself, What am I feeling? What do I really need in this moment? 

Ep 77: Practical tools to manage your emotions (without food, wine, etc) with Hali Love In this episode, Hali shares tools to responsibly express your emotions vs. stuffing them down only to blow up later. Also a beautiful reminder that you are allowed to be happy and fully experience joy <3.  Some Concepts Discussed:  The 6 Bodies Check-In Method  Good Wolf/ "Bad" Wolf and the Egos (Child Ego, Parent Ego, and the Adult Ego (SELF)  Spiritual Bypassing Shelf-ing an Emotion About Hali:  Hali has logged over 40,000 hours of yoga teacher experience. She is also a Certified Holistic Lifestyle Coach specializing in Emotional Healing , and a Subconscious Restructuring Counselor.  Throughout Hali's 20+ year career in yoga and Ayurveda, owning three yoga studios, two retreat centers in Costa Rica, and having mentored thousands of yoga teachers, students and studio owners, Hali continues to be in awe of both the connecting and healing powers of yoga and Ayurveda.   Connect with Hali:  Instagram: @hali__love  Website: halilove.com Email: Halilove@me.com Coaching with Ellie  Calendly.com/mindfulbellie  Mindfulbellie 21 Day Reset:  September 2021

Episode 76: Overcome Cravings and "Self Sabotage": Surf The Discomfort Curve Visual Guide: The Discomfort Curve  Mindfulbellie.com/discomfortcurve 1:1 Coaching with Ellie  calendly.com/mindfulbellie Show Notes:  One of the biggest reasons the current diet culture doesn't work longterm is that fad diets don't address your ability to manage emotions.  Your ability to sit in discomfort or uncomfortable emotions is a SUPERPOWER. Learn to ride the waves of discomfort versus escaping with sugar, food, or other numbing agent.  Learn to befriend your inner critic(s) and nurture your inner child(ren)  When you're hit with an impulse to escape/numb/feel better:  Pause Breathe  Relax Your Body  Check in + Compassion for self Quotes dropped in this episode:  “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”- Viktor Frankl  "Until you make the unconscious conscious, it will direct your life and you will call it fate.”- Carl Jung  Other References: Internal Family Systems by Dr. Richard Schwartz