food fears

076. The TRUTH About Overcoming Food Fears in Binge Eating Recovery

April 13, 2022

Ryann Nicole

Hi, I’m Ryann.

Your Not-So-Average Food Freedom Therapist & Virtual Coach. As a Licensed Professional Counselor (LPC), Certified Nutritionist with a BA in Psychology, and a MA in Professional Counseling, yes I do a little of the "so how does that make you feel".

But my ultimate goal is to provide you with the resources you need, in an easy-to-understand way, on healing your disordered relationship with food and your body. 

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You and I have started a journey to work on breaking your food fears. And on this journey, we work to reframe your mindset around these foods and show you that you CAN be okay with any food. But the only way for you to do that is to work on breaking your fears with me!

For ANY food fears you have, this is how I recommend you set yourself up for success so it can be an enjoyable experience for you!

Ryann's guide to challenging food fears and finding peace with food 🎉 

(whether it's fear of calories or bingeing – this applies the same!)

**I recommend trying this when you’re in a positive state of mind! 

Step one to breaking food fears: Choose the food you want. Put it together the way you would like. And then put that food on a plate or in a bowl.

Putting the food on a plate helps prime your mind (and your stomach) for the meal to feel more like an experience. Maybe you get yourself a pretty extra plate. Maybe you try making your table extra inviting. This is all about the experience.

Creating an experience around what you are eating can help with food fears because it immediately helps you to be more present with the food (and enjoy the food)!

**DISCLAIMER: Don't forget to consider your level of hunger. If the food you are challenging isn't very filling and you are feeling hungry, let's make sure to add to this food to set yourself up for success! For example:

  • If I am challenging the fear of cookies, maybe I add those cookies into yogurt and put some peanut butter on top or eat something a bit more substantial and then have the cookies after
  • If I am challenging the fear of chips, maybe I add carrots, hummus, and deli turkey to my plate or add the chips as a side to something more filling (like a sandwich)

THEN 02. Bring the food over to the table

When challenging food fears, you need to be present. And the best way to be present is to eat at the table. This doesn't need to be a rule, just something to try!

03. PAUSE.

Before diving in, just pause. Take a breath. What do you see? What does the food look like? Does it look delicious? What is happening in your body? Can you remind yourself that you are safe? Just pause. Bring yourself into this moment.

Step 04 to breaking food fears: Take a bite of the food, TASTE IT – WHAT IS HAPPENING IN YOUR MOUTH RN? 🤯

  • What flavors are there? 
  • Is the temperature hot, cold, or neither? 
  • What textures do you notice? 
  • And what do you taste?? 

*What would you say if I asked you to describe it in 10 words? 😉 

05. Pause again. Breathe. Challenge any food police thoughts. Remind yourself we’re not thinking like that today. 

This is your opportunity to challenge yourself. If your thoughts take over, and the guilt and/or judgmental thoughts begin, you have a choice: am I going to engage with those unhelpful thoughts? or am I going to try something different? You choose.

Challenging food fears is scary!! However, the best way to break that fear is to remind yourself that you are safe and okay with this food.

06. Enjoy the food until you’ve had enough*, allowing yourself to enjoy and experience it fully! 

*YOU decide when you’ve had enough. Not the plate. Not the food. And not your partner. YOU.

Last step to breaking food fears: Reflect on what that experience was like for you! 

How did the food taste? How did it make you feel physical? Would you have it again? If so, what would you do differently next time? Or what would you keep the same?

✨This is about showing yourself you are stronger than anxious/fearful thoughts. ✨

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Your Not-So-Average Food Freedom Therapist & Virtual Coach