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.

Takeaways

• IFS 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.

Chapters

00:00 Introduction to Internal Family Systems (IFS) and Its Impact

01:49 Understanding Parts and Their Roles in Our Lives

04:33 The Dynamics of Managers and Firefighters

07:17 Exiles: The Parts We Hide Away

10:20 Healing Through Awareness and Connection

13:26 The Cycle of Shame and Guilt

16:40 Navigating the Desire for Connection

19:28 Building Relationships with Our Parts

22:40 The Role of Familiar Patterns in Our Lives

25:42 Addiction to Guilt and Shame

27:44 Understanding Parts and Guilt

29:24 Exploring Fear and Anxiety

30:28 Connecting with Inner Child

34:48 Navigating Dissociation

38:52 The Unburdening Process

43:59 Ongoing Healing and Self-Compassion

45:55 Practical Steps for Self-Discovery

Connect with Tammy Sollenberger :

Instagram:https://www.instagram.com/ifs.tammy/

Tammy's Website:https://tammysollenberger.com/

Tammy's Podcast:The One Inside

Connect with Ellie:

Instagram:https://www.instagram.com/mindfulbellie

Comfort Zone Retreats:www.comfortzoneretreats.com

Ellie'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

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

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

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

Welcome to the "Don't Eat Your Feelings," podcast! This podcast is designed to help anyone struggling with sugar addiction, binge eating, emotional eating, or desiring to cultivate a healthier lifestyle and break free from destructive patterns around food.

I'm your host, Ellie Rome, an emotional eating and sugar addiction coach, as well as a functional nutritional counselor. Connect with me at @mindfulbellie on Instagram

In today's episode, we dive deep into the transformative power of shifting our mindset around food. Join me as we explore the concept of seeing food choices as valuable data—information that can guide us to a healthier and more mindful relationship with what we eat.

Key Takeaways:

1. Food as Fuel

2. Food as Data

3. Food as Mood

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

5. Cycles of Shame and Binging:

   • Let's address the cycles of shame and binging that often accompany emotional eating. I provide insights into understanding these patterns and offer guidance on how to break free from their grasp.

Announcements:

• 21-Day Reset Program in January:

  • I'm thrilled to announce my upcoming 21-Day Reset Program starting in January. Join me on a transformative journey to reset your relationship with food and nourish your body from the inside out.
  • Email ellie@mindfulbellie.com to participate

Comfort Zone Retreats: www.comfortzoneretreats.com

1:1 Coaching with Ellie

Set up a free strategy session at calendly.com/mindfulbellie

If you've ever been caught in the never-ending cycle of using food to cope with your feelings, this episode is tailor-made for you.

Welcome back to the "Don't Eat Your Feelings" podcast, hosted by your emotional eating coach, Ellie Rome.

In today's episode, Ellie shares with you one of the most powerful tools that has personally helped Ellie and her clients address the emotional components of food addiction and binge eating. It's a tool that has brings about incredible healing and transformation in a short period of time.

I'm talking about breathwork – practices that taps into the profound wisdom of your own breath to transform your emotional eating patterns.

In this episode, Ellie shares a 30-minute guided breathwork recording from one of her live breathwork classes. You'll get a taste of the transformative power of breathwork, right here on the podcast. It's an opportunity for you to dive deep into your own emotional world, process feelings, and create a healthier relationship with food.

Monday Community Breathwork Sessions in Zoom

Join us every Monday in Zoom at 8:00AM CST

www.comfortzoneretreats.com/mondaybreathwork

30-minute breathwork classes on Zoom every Monday.

Interested in Coaching with Ellie

www.calendly.com/mindfulbellie

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

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

Want to work with Ellie?

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

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

Chapter I.

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

Chapter II.

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

Chapter III.

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

Chapter IV.

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

Chapter V.

I walk down a different street.

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 101: Do you emotionally eat or mindlessly eat? Emotional Eating Workshop with EllieEllie 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 takes you through an Emotional eating workshop to cultivate  a healthier relationship with food 

1:1 Coaching with Ellie

Calendly.com/mindfulbellie

Group Coaching Monthly Subscription

Link to Register

PDF TRIGGERS

Ep: 100- Are You Addicted to Cheese and Bread? How To Break Free and Why

Ellie is a certified health and emotional eating coach specializing in food addiction, binge eating, and breaking free from destructive eating patterns. Ellie is a former chemical engineer who radically transformed her own health and broke through a lifelong sugar addiction which shifted her career path 8 years ago to coach hundreds of people to develop healthier relationships with food. 

In this episode, Ellie shares about the underlying addictive nature of dairy and gluten/wheat to provide more understanding if you feel like you are addicted to cheese and bread. 

The Mindfulbellie 21 Day Reset 

www.mindfulbellie.com/21dayreset

1:1 Coaching with Ellie

calendly.com/mindfulbellie

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

Perfectionism and Impostor Syndrome keeps many of us from going after our dreams or expressing ourselves creatively. Unfulfilled desired and unexpressed creativity turns leads to addictions and reaching for food to numb or to get a temporary feeling of fulfillment and connection. 

What is your soul craving? 

"When cravings don't come from true hunger, food will never satisfy them" 

In this episode, Ellie shares the connection between lack of creative and emotional expression with cravings, addiction, and binge eating.  

How to move through fear of perfection and impostor syndrome

Poem Mentioned: 

The Buried Life by Matthew Arnold

But often, in the world’s most crowded streets,

But often, in the din of strife,

There rises an unspeakable desire

After the knowledge of our buried life;

A thirst to spend our fire and restless force

In tracking out our true, original course;

A longing to inquire

Into the mystery of this heart which beats

So wild, so deep in us—to know

Whence our lives come and where they go.

Products I love: 

• Nutrisense Blood Sugar Monitors: Use code MINDFULBELLIE (these are amazing and the best real time data= accountability)

Connect with me on Instagram 

@mindfulbellie or @comfortzoneretreats

21 Day Nutrition Reset : Jan 16, 2023

www.comfortzoneretreats.com/21dayreset

Comfort Zone Retreats

www.comfortzoneretreats.com

Ep: 96 Affirmations for a Healthy Body

Ellie is a certified functional nutrition counselor and emotional eating coach. A degree in Chemical Engineering, but she overcame a lifelong sugar addiction, binge eating disorder, and chronic health issues including autoimmune thyroid. Ellie has coached hundreds of people to heal their body and relationship with food. 

Affirmations: 

Affirmations are positive statements that help you overcome negative, limiting, and self-sabotaging thoughts. 

Claim the identity you are choosing for yourself in this moment. Every moment is a new moment for you to choose for you healthiest self. 

"If I truly and deeply loved myself, what would I choose?" Kamal Ravikant

COPY OF AFFIRMATIONS

• Click Here for Written Version of these affirmations

21 Day Mindfulbellie Reset: LINK HERE 

• 21 Day Reset starts October 10! 
• Virtual Group program- Live coaching with Me + Community Resetting together
• I will be live coaching you throughout 21 days for support and accountability to feel your best

Connect with Ellie:

instagram: @mindfulbellie

websites: 

mindfulbellie.com 

Comfortzoneretreats

Mindfulbellie Email List

• Mindfulbellie Email Newsletter with Nutrition +  Mindful Eating Tips

Coaching with Ellie

• ellie@mindfulbellie.com

Connect with Ellie 

• @mindfulbellie

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

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

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

Private Breathwork Session with Ellie

Schedule Here

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

bit.ly/21daynutritionreset

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

www.comfortzoneretreats.com

Connect with Ellie on Instagram 

@Mindfulbellie

@comfortzoneretreats

About Ellie: mindfulbellie.com

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