Melissa Costello

Author Archives: Melissa Costello

March 3, 2024

Do you Cave When you Crave?

Cravings! Ah yes, we all have them, and most of the time they are for foods that are sugary, salty, fatty, crunchy and fried. These very common cravings usually lead us to overindulge on foods that don’t feel good in our bodies, and don’t serve us in reaching our health goals.

As a Transformational Eating Coach and Holistic Nutritionist, I teach people how to transform their relationship with food by bringing awareness to what they are doing with food on the regular. I use a combination of mindset based approaches, which bring my clients to a new state of awareness with their eating and a new connection with their bodies.

The majority of the time cravings are EMOTIONAL, but we are never really taught that. The act of eating emotionally can result in a lifetime of bad habits (ie: the nightly candy bar, or vat of buttered popcorn on the sofa while watching Netflix).

Think about it…when we were kids, our parents usually rewarded us with food if we did something good, or as a source of comfort if we were hurt or sad. The first food we ever had came from our mother’s breast, the ONE person we equated love with. So it’s no wonder we equate eating food with receiving love…

And, we also have the large corporate food companies dialed in with scientists working around the clock to create the perfect combination of sugary, salty, fatty addictive foods. These foods stimulate the feel good centers of the brain and leave us wanting more.

If these foods are eaten enough and regularly, they can actually rewire the brain to crave more of the same. They alter the biological circuitry of our brain (see “The End of Overeating” by David A. Kessler). Just the right combo of these three together will spark your brain into caving for your craving, and from there, habits are built.

So not only are cravings emotional, but they are physical as well. But don’t fret, there are ways to alter your habits and control your cravings. You don’t have to be the one who “caves” every time there is a cookie in front of you, or a slice of wedding cake sitting on the buffet.

How many times have you told yourself you wouldn’t eat something and then find yourself overindulging in it anyway? GUILTY!  It’s the feel good center of your brain that remembers how it felt when you had this certain food before. You have rewarded that behavior. The pathway that you have created from eating so many of these types of foods in your lifetime is activated and then you want more.

But you can work with your cravings, and although it may seem daunting at first, these three simple steps will change the way you relate to food and yourself:

1. Recognize your craving and what is driving it: Before you actually go for the food you are craving, stop yourself and take three deep breaths. Next, ask yourself what is driving this craving. Are you really hungry? Or are you making an emotional choice? What need will the food fill for you?

Get quiet and listen. A lot of people will go for food when they are stressed, sad, lonely or emotional. If you feel any of these things, or you just experienced a stressful situation (a fight with your partner, unwanted news, etc.), tell yourself that food is not the answer and then reach out to a friend, write in a journal or take a walk around the block. Give yourself the thing you think the food will give you (comfort, solace, stress relief, etc)

2. If you are going to eat it, OWN IT: If you feel you can’t stop the craving and you must have that certain food, OWN IT. Make an intentional choice. As you eat whatever food it is you are craving, slow down, savor it and taste every single bite.

Usually after 3 bites, the pleasure center in your brain shuts off and then you are just eating to eat. See if you can take 3 bites that you savor and enjoy, without guilt (this is key). Usually that will do the trick.

3. Let go of counting calories, food rules and dieting: These three things are the BIGGEST reason we have cravings. If you are dieting or restricting in any way, chances are you are going to have BIG cravings. Restriction puts our brain and body into survival mode. When we are in survival mode, we crave sugary, high carbohydrate foods to help our bodies feel safe.

No foods should be off limits, and as much as you may think I am crazy for saying that, give it a try and see how much your cravings change. Once you start giving yourself FULL permission without guilt, to eat those foods you deem “bad” or “forbidden” you will most likely want them less.

Remember it’s important you listen to your body and eat what you need. This isn’t a ticket to overindulge or stuff yourself to the gills with these foods. Enjoy them until your body is satisfied and then move on. This will help cravings become less and less overtime.

I recently had a clietn share that she has lost 45 pounds in 8 months due to our work together. IN order to do this, she did a few things; 1. completely stopped dieting, 2. started eating ONLY when she was hungry and stopping when she was full, 3. worked with her deeper blocks around food and her cravings. She got honest about the ways she was using food as an emotional support crutch.

I know that when cravings come it can feel difficult to overcome them, but if you consistently follow the steps here, it will get easier and easier.

Believe me, I have been on a lifelong journey learning how to give my body what it really needs, versus what my brain thinks it wants. I have found that the more I allow myself to have the foods I used to deprive myself of,  the less and less I want these foods. The bonus is I am healthier, my weight never changes and I can enjoy all foods without guilt or weight gain.

It’s a process and a journey, so remember to be gentle with yourself and just take one positive step forward when you find you might Cave to what you Crave!

#controlling cravings #cravings #Healthy Eating #positive choices #Vegan Diet #yoga

January 3, 2023

Tony Horton’s Famous Vegan Burritos

Back when I was cooking for fitness guru Tony Horton, creator of the phenomenal workout system P90X and recently his very own fitness platform, Power Nation I had to come up with delicious and simple recipes Tony would love that fit into his health regime.

Tony is someone who walks his talk and at the age of 64 it shows! He is in better shape than anyone I know and the reason is due to his consistency with exercise, food and self-care. Tony also eats a mostly plant-based, whole food diet and calls himself a “Flexitarian.”

This Supreme Vegan Burrito I created for Tony is a staple in his diet, and it’s loaded with nutrients & flavor. The best part is that they are simple to make too!

INGREDIENTS

  • 2 tablespoons Extra-Virgin Olive Oil
  • 1 Red Bell Pepper, de-seeded & sliced into thin strips
  • 1 Yellow bell pepper, de-seeded & sliced into thin strips
  • 1 Small red onion, thinly sliced into 1/2 moons
  • 1 small Zucchini, thinly sliced
  • 1 -15oz can organic black beans, or 1-1/2 cups cooked
  • 1-15oz can fire roasted diced tomatoes
  • 2 teaspoon ground cumin
  • 1 tablespoon chili powder blend
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper to taste
  • 1 cup cooked quinoa or brown rice
  • 1 pkg. gluten free brown rice tortillas (Food for Life Brand), or sprouted grain tortillas (Ezekial Brand)
  • Extras (optional) Avocado, Tempeh Bacon, Karma Chow Chipotle Cashew Cheese.

Heat 1 TBL of the olive oil in a large skillet. Add peppers & onions and sauté until soft – about 3-5 minutes. Add zucchini, cumin, chili powder and sea salt and continue cooking for 2 more minutes, stirring to incorporate all the spices with the peppers & onions. Add tomatoes and stir to mix. Lower heat and cover, cooking for about 5 minutes until peppers are really soft. Remove from heat. Add beans to pan and stir to incorporate.

Heat tortilla shell over low open flame on stove to soften. Place the tortilla on a flat surface. Spread a very small amount cashew cheese, or cheese of your choice on tortilla. Add 1 scoop of pepper, onion & bean mixture to bottom 1/3 of tortilla. Top with 1 scoop of quinoa or rice. Add avocado (optional) or tempeh bacon and roll it up!  (If you are using the Gluten-Free tortillas, it’s best to roll each burrito made to order.)

If you are looking for more amazing, vegan Mexican dishes, check out these additional recipes from Simply Be.

#Flexitarian #Tony Horton #Vegan #Vegetarian

November 13, 2022

Beat Holiday Bloat; How to Avoid Overeating at Thanksgiving

Beat Holiday Bloat

The holidays are quickly approaching and it's the time of year where many people tend to overeat, over indulge and feel a bit out of control with food. This often leads to unwanted weight gain in the new year and feelings of frustration and hopelessness. 

It's easy to overeat at the holidays because not only is there a lot of high-fat, gooey, sugary foods laying around, but emotions tend to run high at this time of year as well, which leads to eating emotionally.

Emotional eating, even eating from a feeling of nostalgia, as most of us do at holiday season, results in the ingestion of hundreds and even thousands of extra calories. Not that this is necessarily a bad thing, but it can lead to digestive upset, bloat and a sluggish system that can take days to recover from.

Here are some powerful tips to support you in staying in alignment with your health values this season and to treat your body well, so that you can move into the New Year feeling light and balanced.

Who wants to start the new year off on another diet or feeling deprived and restricted? I know I don't!

Tip One: How to Avoid overeating at Thanksgiving

Keep Your Blood Sugar Stable

Don't starve yourself the morning of the holiday, or even the days leading up to it anticipating all the goodies you will eat. This will only set you up to have blood sugar crashes and massive cravings that can lead to eating emotionally.

On the morning of Thanksgiving make some time to move your body, not just to burn calories so you can eat more, but to get your blood pumping and to give your body some care and attention.  Afterward, eat a hearty, healthy breakfast with a combination of protein, complex carbs and healthy fats.

This will help to set your blood sugar up for stability during the day and there will be less of a chance that you will overeat.  Overeating disrupts digestion and prevents proper absorption of nutrients. It can also lead to heartburn, indigestion and bloat. Bottom line, it's not comfortable or good for your system.

Tip TWO: How to avoid overeating at Thanksgiving

See the Food as Food and Nothing More

It's common to start to put rules and restrictions around what you will and won't eat during this time, or to label foods as good or bad. You may even find yourself making negotiations or deals with yourself before you even get to the Thanksgiving table. 

The more time and energy you spend thinking about these things, the more you will miss out on the experience of the holiday and enjoying the pleasure of the food.

Come to the holiday with the intention being a normal eater; someone who listens to their hunger and satiety signals, eats what they want, enjoys it fully and moves on without judgments. 

By putting rules and attention on how much you will eat, or trying not to think about it will only keep you stuck in the vicious cycle and leave you feeling at odds or deprived. This can lead to overeating and the feeling of white-knuckling through the day.

Tip THREE: How to avoid overeating at Thanksgiving

Focus on Presence and Connection

Put away your phones, computers and anything that will distract you from being present with your loved ones. The holiday is about enjoying time with the people you love the most; to create deeper connections. Get out a board game, have a conversation, go for a walk or play some cards. 

Use this time to really savor each moment with the people you love. Tell stories, laugh, and connect. Pay attention to what you are doing and how you are showing up. 

Just because there is a lot of food around, doesn't mean you need to eat it. When you stay present and enjoy the experience, there is less of a chance of mindless eating and ingesting way more calories than your body needs or can process.

Tip FOUR: How to avoid overeating at Thanksgiving

Choose, Don't Try and Control

As I mentioned in tip two, by putting so much focus and attention on the food, we can often set ourselves up to "fail." When you are trying to control your food, or white-knuckle through a holiday, it will set you up to feel like you are going off the rails and feeling deprived. 

You are the ONLY one who chooses what to eat and how much. NO one is forcing you to eat seconds, or to have dessert. Make choices that feel aligned for you instead of trying to control it. Eat the things you love. Fill your plate in a way that feels satisfying to you. When you eat, slow down, savor and pay attention (see Tip 5.)

The truth is, our bodies don't actually NEED a lot of food and often your eyes can be bigger than your stomach, or maybe you don't want to miss out, so you overdo it.  Just remember, that you do have the choice and you will probably feel a whole lot better if you choose instead of trying to control it all. 

Tip FiVe: How to avoid overeating at Thanksgiving

Practice the Pause

This is something I teach all my VIP private clients who are emotional eaters, over-eaters and binge eaters. It's a highly effective strategy, because it attunes us to what our body really needs.  Practicing the pause means taking the time to slow down and attune to your body before you eat.  

Stop, take a deep breath and check in before you move forward. Your body will always tell you what it wants, and it will also tell you whether it's hungry, satisfied or full. Slowing down will help you tune into those sensations even more.

It's very common for people to shovel down the food on their plate in 3 minutes flat so they can have more, but this isn't always in service to you or your body.

You can enjoy the foods you like, but there is no need to stuff yourself to the gills with them. Your body will only suffer the consequences from the stress of that. Instead do your best to eat more mindfully. Savor the food, put your fork down between bites and engage in lively conversation with others at the table.

You can always get more, but you might not need to. Slowing down will actually help you understand if your body is full or not. And it usually supports you in eating a whole lot less than you normally would. Savor the experience, don't rush through it.  

Tip SIX: How to avoid overeating at Thanksgiving

Eat Until You Are 80% Full

Most people are not aware of when their body is at 80% full. Food expands in the system after we are done eating. When you tune into your body's subtle cues (Tip 5), you will be able to tell when you are satisfied. This will prevent you from stuffing yourself like the turkey on your table. 

I can usually tell I am getting full when I take my first deep breath while eating; it's kind of like a sigh. Then I stop, put my fork down and take a break. I give myself a little time to check in and see how my body feels before continuing on. Often if I wait, I realize that I am plenty satisfied.

Your food expands around 20% after eating, so if you are stuffing yourself to the gills, you will be even more packed 20 minutes later and your body will have a hard time digesting and assimilating the nutrients you just took in.

Here's the deal, you can always go back and eat more if you need to, but it's better to stop before you are feeling full. Go for the feeling of satisfaction instead. I know this will be hard, but I guarantee you'll feel a whole heck of a lot better! 

Tip SEven: How to avoid overeating at Thanksgiving

Be of Service

Spend your Thanksgiving morning helping those in need. This will put life in perspective when you see how many people in your own neighborhood don't have family to spend their holiday with, or don't have food to eat.

Being of service is the best way to get your mind off food and engaged in something meaningful. I love to go to my local Soup Kitchen in town and serve meals to the homeless. There are tons of organizations out there and ways to be of service, so make that a part of your plan right now while you still have some time.

I know that navigating the holiday season can be tricky, but using these tips will support you in sticking to your health goals, as well as being in alignment with what is important to you. Take the focus off food, and put it on those around you or those in need. Your body and your health will thank you!

Have a wonderful holiday! Love, Melissa

#dieting #emotional eating #gaining weight #holiday pounds #overeating #weight gain #weight loss

November 7, 2021

Ep. 22: Build Consistency with Exercise in a New Way with Elana

Ep. 22: Build Consistency with Exercise in a New Way with Elana

DESCRIPTION

Consistency! It’s one of those things that many of us struggle with. How do we build it, whether it’s with exercise, our eating habits, our spiritual practice, our self care?

There are many obstacles that can stand in the way of building consistency; time, money, lack of energy, not believing we can do it….

In today’s coaching episode with Elana, you will get to hear one woman’s experience in wanting to build consistency with exercise, which is a priority to her, but she doesn’t make it happen. This leads her to feeling like a constant failure when it comes to her self care.

Elana has good intentions, and knows how important exercise is, but her “lack of time” is often a factor in not staying true to her intentions.

What we uncover through this episode, beyond the excuses, is faulty thinking and limiting beliefs. The way Elana is relating to exercise is what is keeping her stuck, along with some core limiting beliefs around worthiness that stand in the way of her consistency.

As we dive into those beliefs and start to understand more about Elana’s thinking we uncover a pretty harsh inner critic that is always telling her she’s not doing enough, or she isn’t enough.

This seems to be consistent across the board for many people who have trouble building consistency with anything in their lives. Beyond the excuses lies the core reasons we don’t stay consistent and that is how Elana and I shift her approach to building consistency.

Here are my 3 Keys for Building Consistency

  • Pick something Simple and Aligned: I’m going to move my body in a way that feels good each day, or I’m going to add more greens into my diet. Often we will pick things that we think we "should" be doing, versus what we really want to do.
  • Start Small: start with 10 minutes and then add from there, or add in two green salads per week.
  • Let go of HIGH Expectations and Big Promises: don't make a huge promise or expect that you are going to be perfect with whatever you are building consistency with. Allow yourself to be HUMAN and know it will never be perfect. Focus on each day, and celebrate what you DO do, instead of focusing on what you didn’t do.


RESOURCES:
Equine Partnered Coaching Experiences: https://karmachow.com/equine-partnered-coaching/

Tired of struggling with food and your weight? Download my Food Freedom Guide HERE and take your power back from food today!

If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let’s work it out together and help you Come Home to what truly matters; book a session here.

Find Melissa on her social media platforms:

Instagram: @melcostellocoach
LinkedIn: www.linkedin.com/groups/2004687
Youtube: www.youtube.com/user/karmachow
Website: www.karmachow.com

November 1, 2021

Ep. 21: Stop Listening to Weight Loss Experts with Zilla

Ep. 21: Stop Listening to Weight Loss Experts with Zilla

DESCRIPTION

Weight loss is a frustrating and often unreachable goal. Many of us seek out experts to find the answers, only to end up disappointed and defeated.

In this coaching episode with Zilla, she comes to the session feeling confused and frustrated by her weight loss goals. She's been following a pretty restrictive plant-based diet and has hit a plateau after losing some weight. She's part of a very well-known plant-based community with a weight loss "expert" who promises the world.

Zilla finds herself constantly comparing herself to many others in the community who are having stellar results. This makes her feel worse and to seek out other experts via webinars, podcasts and the like so she can finally find the answer to her weight loss.

I think you will find this episode a bit surprising and refreshing at what I tell Zilla that I hope will inspire you to STOP trying to find the next holy grail or expert that will promise you weight loss.

When listening, consider how many times you've tried to lose weight and have felt like a failure only to be caught up in the vicious  cycle over and over again.

RESOURCES:

Get on the waitlist for my Whole Hearted Woman Community and be part of a supportive, loving group of women. Click here

If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today!

If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let’s work it out together and help you Come Home to what truly matters; book a session here.

Find Melissa on her social media platforms:

Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

October 21, 2021

Ep. 20: Radical Acceptance and Our Bodies with MFT Shirley Johnson

Ep. 20: Radical Acceptance and Our Bodies with MFT and Founder of Soulistic Wellness, Shirley Johnson

DESCRIPTION

For many women, body acceptance can feel impossible and intangible. It’s a concept that seems hard to grasp, especially because we are conditioned from a very young age that our bodies equal our value. This starts a vicious cycle of yo-yo dieting, body shame and self-hatred for many women.

In this episode, Melissa chats with licensed psychotherapist and healing practitioner, Shirley Johnson. Shirley grew up in a multi-racial family and went on her first diet at the age of 10. She spent years yo-yo dieting, and fighting with her body while receiving mixed messages about it from different sides of her family. 

Shirley shares about her very vulnerable and long -long journey around loving and accepting her body, as well as the recent struggles she has experienced with weight gain during the pandemic. She believes that the recent weight is a teacher for learning next levels of self-love and self-acceptance. 

Shirley and Melissa also go deep into the industrial, modern, hyper consumer culture that has created a huge disconnect for humans with their body, and being out of touch with the earth and our own internal nature. Our bodies are now seen as a vehicle for consumption or to make money from, or to make someone else feel good instead of our own deeper connection to ourselves.

If you have been struggling with your body, weight gain, or feeling as though you never have accepted yourself or your body, then this episode offers deep insights and truths around how you can turn toward yourself and  heal the core wounds that keep you from fully loving and accepting your body.

Based in Oakland, CA by way of The Bronx, NY, Shirley has alchemized fifteen years experience of exploration of self and specialized training in astrology, energy work, psychology and yoga into a passionate profession: restoring intimacy and vulnerability in the collective consciousness through community building and healing.  

Shirley is a sought after speaker for various events and training on mental health and wellness, intimacy, and race She is also a contributor and lead trainer to yoga teacher trainings based around the country.  In her private practice, Shirley works with adults and couples and specializes in codependency recovery, communication, intimacy, and vulnerability, especially in Black women


RESOURCES:

Get more information on the upcoming series: Black Women Breaking up with Caretaking and Codependency

Follow Soulistic Wellness on her social platforms:

Instagram: www.instagram.com/soulisticwellnessFacebook: www.facebook.com/SOULISTICWELLNESSWebsite: www.soulisticwellness.com

If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today!

If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let’s work it out together and help you Come Home to what truly matters; book a session here.

Find Melissa on her social media platforms:

Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

October 15, 2021

Ep. 19: The Power of Style to Transform Your Life with Style Coach, Erin Mathis

Ep. 19: The Power of Style to Transform your Life with Style Coach, Erin Mathis

DESCRIPTION

In the era of ageism, it’s increasingly hard for women to embrace their natural aging. We are constantly exposed to beauty influencers through social media along with unrealistic images, photos and ideals in mainstream media, which makes it even more challenging for women to cultivate a unique sense of self or to have a positive self-image.

In this episode, Melissa chats with Style Coach, Erin Mathis. Erin teaches midlife women how to create an authentic style that helps them make the impact they want to have and to feel confident about their own image. 

Erin believes that women can use style as a secret weapon to help build confidence and that it has the power to change the trajectory of our lives, without it being complicated. She fully believes that style is only one piece of your whole self, and we must do our inner work as well to be able to exude confidence and well-being from the inside out

Erin shares the story of her own style transformation, and also discloses the personal challenges she had in her life when she was overweight and struggling with anxiety and depression. Through using style to give her a confidence boost, she was able to embrace herself in the here and now instead of waiting until she lost weight or her body changed.  

As we age, everything changes. The makeup techniques we used in our 30’s no longer work, our hair changes, our bodies change.  We also go deep into what it means to embrace aging and all the changes that come along with it and how having a unique sense of style can help with that process. 

Even if style is NOT your thing, or you don’t feel like a stylish person, Erin’s episode shines a light on how making simple changes in your style and self-image can make all the difference in how you show up in the world and feel about yourself. 

Co-founder of The Style Core, Erin Mathis helps empower women to take charge of the future. From her hometown in Northern California, she coaches women around the globe and guides her clients to reinvent themselves so they can confidently show the world who they really are and align their image with the impact they want to make through her simple 7-step process.

Catch Erin online through her signature transformational program, Create Your Million Dollar Look.

RESOURCES:

Check out Erin's TEDx Talk, The Power of Image to Transform Your Life

Do you want to feel confident, relevant, and stylish? Get “The Top 5 Steps to Up-Level Your Style” Guide HERE

Follow The Style Core

Instagram: www.instagram.com/stylecorelifeFacebook: www.facebook.com/stylecorelifeWebsite: www.erinmathis.com

If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today!

Get some free coaching around a specific issue or challenge you are facing! Come be a guest on my show and let’s work it out together and help you Come Home to what truly matters; book a session here.

Join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for Women

Find Melissa on her social media platforms:

Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

October 7, 2021

Ep. 18: Build Confidence in Your Young Girls with Meredith Essalat

Ep. 18: Build Confidence in Your Young Girls with The Honest Teacher, Meredith Essalat

DESCRIPTION

In this Expert Series episode, we discuss what parenting looks like in today's world where social media is pervasive in the lives of youngsters. In the age of apps like Photoshop and FaceTune, how do we advise and support our children's body image as they are growing and being exposed to unrealistic ideas about their bodies? 

It is becoming increasingly challenging to create an atmosphere in which our children can embrace their bodies, despite the unrealistic body norms that social media and the media in general, highlight. 

As a parent, being proactive and learning how to create limits on the consumption of social media, as well as educating our children on how to view their bodies in a healthy way is key to building their self-esteem and confidence.

Meredith Essalat, a K-8 school principal in San Francisco, CA, and author of The Overly Honest Teacher: Parenting Advice from the Classroom, joins us as our special guest. Meredith herself struggled with an eating disorder at a young age, and understands what it’s like to have an dysfunctional relationship with food and her body. 

 Before becoming a principal, Meredith worked in middle school teaching for nine years as a teacher and the Dean of Middle School Curriculum. She has a BA in Mass Communication, a California-Clear Multiple Subject Teaching Credential, an M.Ed. in Curriculum and Instruction, and an M.Ed. in Educational Leadership, and she now calls sunny California home.

Join us as we discuss the importance of supporting our children and how they see their bodies,  and what we, as parents and guardians can do to remove the stigma and help our children feel confident and valuable in the world.

RESOURCES:

 If you’re looking to embrace everyday parenting gracefully, please check out Meredith's bookThe Overly Honest Teacher: Parenting Advice from the Classroom

If you’re looking for a radical, merciful, transformational book that will give you deep insights, inspiration, and concrete tools for launching the revolution right inside your own beloved body, purchase The Body is Not an Apology

Follow The Overly Honest Teacher

Instagram: www.instagram.com/overlyhonestteacher

Facebook: www.facebook.com/overlyhonestteacher

If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today

Get FREE coaching around a specific issue or challenge you are facing. Be a guest on my show and let’s work it out together and help you Come Home to what truly matters; book a session here.

Come join my FREE Facebook GroupReclaim Your Wild: A Radical Self-Care + Self-Discovery Group for Women

Find Melissa on her social media platforms:

Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com


September 30, 2021

Ep. 17: Reflections of a Fat Girl with Ilene Leshinsky

Ep. 17: Reflections of a Fat Girl with Body Image Specialist and Author, Ilene Leshinsky

DESCRIPTION

As women, many of us struggle with loving and accepting our bodies. Culturally we are programmed by what we see in the media and by diet culture, and it’s detrimental to the way we view ourselves. 

 In today’s episode, Melissa dives deep into body acceptance with Ilene Leshinksy, a psychotherapist, teacher, body image specialist, creator of Find Body Freedom, and author of "Reflections of a Fat Girl.”  

Ilene deemed herself a fat girl many years ago because of what she heard growing up from her peers as well as her parents and grandparents . Messages of being “too thin” or being told she shouldn’t eat certain things left her confused and disconnected.

By the age of 5, she was a very overweight child by society’s standards, and that had a horrific effect on her self-esteem and confidence. She had no idea how to listen to her body and understand her satiety, so this led to many years of overeating and dysfunction with food.

Listen in as Melissa and Ilene both discuss their childhoods and the origins of their body image stigma. Take note of what these two incredible women have to say about body appreciation and learning to live in our bodies and be pleased with them is the key to food and body freedom.

They also dive into the negative and toxic impact of ads and social media when it comes to body image among women and men. 

Ilene’s program, Find Body Freedom, was created for women who wish to transform their attitude regarding their bodies and how they look at food. 

She works with women of all ages who want to feel good about themselves AND transform their relationship to food so they can feel free and empowered with their eating.

 RESOURCES:

 If you resonated with what Ilene shared, please check out her book here, Reflections of a Fat Girl.

Follow Ilene here:

Instagram: www.instagram.com/findbodyfreedomFacebook: www.facebook.com/findbodyfreedom

Struggling with emotional eating, stress eating or yo-yo dieting? Download my Food Freedom Guide HERE and take your power back from food today!

If you want to get some free coaching around a specific issue or challenge you are facing, be a guest on my show and let’s work it out together and help you Come Home to what truly matters; book a session here.

Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for Women

Find Melissa on her social media platforms:

Instagram: @melcostellocoachLinkedIn: www.linkedin.com/groups/2004687Youtube: www.youtube.com/user/karmachowWebsite: www.karmachow.com

September 22, 2021

Ep. 16: Set Boundaries + End People Pleasing with Chris

Ep. 16: Set Boundaries + End People Pleasing with Chris

DESCRIPTION

In this coaching episode, Chris comes to the call with a question about overeating, especially in social situations. She finds herself feeling out of control with desserts, and also wonders how to STOP eating when there is food left on her plate because she doesn't want to waste it. She often ends up feeling overly full and guilty afterwards.

The “Clean Your Plate Club,” as Melissa calls it, is very common especially among generations who had parents that were raised in the Depression. Chris also shares that her mother was always monitoring her food, which often left her feeling deprived and wanting more. 

As Melissa dives in to discover more about Chris’ life,  she discloses her past experiences with dieting and her weight. She has been a long time dieter and felt successful at it at one time, but since the pandemic, she has put on a lot of weight and hates how she feels in her clothes. She is very attached to numbers on the scale and what they mean in terms of her self-worth. 

Chris also shares that she suffers from anxiety and stress that are a conglomerate of her past and present life experiences. As Melissa inquires more about this, we learn that Chris has a very hard time setting boundaries and is also a huge people pleaser, which creates even more stress in her life and leads her to eat to soothe herself. 

Many of Chris’ behaviors are linked to a fear of not being a good person, so Melissa gives Chris some powerful strategies to help her shift this way of thinking, as well as manage her anxiety through boundary setting so that she can engage in the things she loves to do for herself without guilt. 

If you've ever had a hard time setting boundaries, or felt anxious and stressed out because you have a deeper fear that people won’t like you, and you tend to turn to food or some other outlet to soothe yourself, then be sure to listen to the entire podcast so you can learn some powerful tactics to support your own well-being.

RESOURCES:
If you are interested in learning more about The Whole-Hearted Woman Community Forum, click HERE to get on the waitlist today.
If you struggle with emotional eating, stress eating or yo-yo dieting, download my Food Freedom Guide HERE and take your power back from food today! 

Come join my FREE Facebook Group, Reclaim Your Wild: A Radical Self-Care + Self-Discovery Group for Women

Find me on Instagram: @melcostellocoach

Website: https://karmachow.com/

LinkedIn: https://www.linkedin.com/groups/2004687/

Youtube: https://www.youtube.com/user/karmachow

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