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Welcome back to Wellness and Wealth.
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This episode was recorded in April of 2023, and while so much has changed in my life since then, one thing hasn't the need for women to feel truly connected to their bodies.
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Paige Harris is a personal trainer and holistic health coach with a master's in human nutrition and functional medicine.
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She's also someone who speaks with truth and grace.
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In this conversation, we talk about intentional eating, not as another wellness trend, but as a powerful way to get honest about how we relate to food, stress and ourselves.
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Whether you're deep in entrepreneurship or just trying to stay afloat in your daily life, this one has gems.
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Oh, and, if you're curious, the link to Paige's food wellness workbook still works, and it's in the show's notes.
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Let's dive in.
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Hi everyone, welcome back to another episode of Wellness and Wealth.
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I'm joined by Paige Harris.
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She specializes in these restrictive dieting mindsets so they can optimize their health and heal their guts, hormones and relationships with themselves and their bodies.
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Welcome, Paige Hi Wendy, Thank you so much for having me Thank you.
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I think this is a really good topic because it took me a long time to understand intentional eating.
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I think people don't know that they don't eat intentionally, so I'd love to know what does intentional eating mean?
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So I'd love to know what does intentional eating mean.
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Yes.
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So intentional eating kind of stemmed off of the idea that most people have heard about intuitive eating.
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And for the population of women that I tend to work with I like to work with people who have basically been dieting their entire lives.
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You can't be intuitive anymore because you've learned so many different rules and regulations on what people are telling you that you should or shouldn't be eating that you don't know how to listen to your body's own cues anymore, and so I found that kind of saying oh, just eat when you're hungry and stop when you're full.
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Many women have ruined their hunger cues over the years and they don't actually know what actual hunger feels like.
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Or they might have lost their hunger cues because they've been dieting for so long that their body kind of quits giving it to them and so they just say I'm fine, I only need to eat one meal a day.
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You don't realize at the time that's not exactly optimal for your hormones, for your gut health, for energy, for any of that.
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And so that's where kind of the intentional eating aspect came into play, where I would encourage women and would also encourage myself when I was beginning, like my own health journey after struggling with orthorexia, where I would say, okay, I know that my body needs to eat right now, I know that I'm not going to have time to eat because we're all busy people, and so, instead of saying I'm not hungry, so I'm just not going to eat, and not giving myself the choice, I would become way more intentional about food and say, ok, I don't have time later to eat, I'm not hungry now, but I'm going to be intentional about this and still make sure that I get something in because I know I need food, logically, and my body can't run on nothing.
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So I'm going to be intentional and have a meal even if I'm not hungry, and that will help sustain me through the time where I probably would be hungry later.
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And that's usually the easiest example to give to people Eating in a way that is going to be optimal for your body, regardless of, sometimes, the messed up signals that you might be getting back from it after tons of years of dieting.
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And I've gone through this.
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When I was a teenager I had the flu and I was so sick that I didn't eat for days, For whatever reason.
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I remember going in and realizing I had lost this weight and that was just the byproduct of being sick.
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And I share about this because I didn't realize at the time that then I started to obsess.
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I was like if I don't eat, then I'll keep this weight off.
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And then I was like intentionally going away myself every single day and it was become this obsession and I didn't realize how much weight I was, just from lack of food, until somebody was like, well, that's not healthy.
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And then you go to eat again and you gain all of this weight.
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And then you start to go through the yo-yo dieting because you're like, well, this will work and this will work and this won't work.
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And so I understand that idea of going, I'm not hungry and so I won't eat.
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And then you're, by the way, and then you're starving later, ready to kill somebody.
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That's the other side of that too is they don't talk about it.
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It's like oh, when you don't eat, you get a little grumpy with everybody.
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You mentioned a word, though.
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You said something with orexia.
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What is that?
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I'd love to know, because I don't know if that's something I'm familiar with.
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Yes.
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So orthorexia is considered an eating disorder, not otherwise specified, so it's not in the diagnostic manual as its own thing, but it is starting to be recognized more and more, and I think it's because of all of the online fitness culture.
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So orthorexia is when you have an obsession around eating clean quote unquote and exercising.
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So I was just obsessed with doing the right thing and eating the right things.
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However, at the time I did not have a nutrition background.
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I have my master's in nutrition.
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I know a lot more now than when I did years ago when I did have this like pseudo eating disorder, but basically at that time I was counting every single calorie that went into my mouth.
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I came up with an arbitrary amount of calories that I decided that was just going to be like the perfect amount for me, not based on any kind of science or any kind of like talking with a dietitian or a nutritionist or anybody.
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I just was like, oh, this sounds like it should be right, because this is what the Internet is telling me to do, and I am definitely like a recovering perfectionist.
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My business name is Imperfectly Page Wellness.
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And I am definitely like a recovering perfectionist.
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My business name is Imperfectly Page Wellness.
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I definitely have struggled my entire life with trying to be perfect all the time, and so this was just another way for me to quote be perfect.
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I was going to eat the right amount of calories and go to the gym the right amount of times, regardless of the signs that my body was sending me.
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And I think that's the biggest key there, because during this time in my life I was going to the gym multiple times a day, doing a ton of cardio, doing Jillian Michaels DVDs in my dorm room in college, and I was not eating enough food for my body at all.
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My stomach would growl in class all the time.
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I don't really know how I continued to do well in my classes because I was so hungry all of the time, but I looked at that as like a sense of pride, and I know this is the same for a lot of the clients that I work with now.
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A diet very well, you get praised for it from the outside, and so I got all of the comments all the time how are you just eating a salad?
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How are you just having a little cup of oatmeal?
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Like I could?
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Never You're doing so well, but in reality I was totally wrecking my body on the inside, and I didn't really end up having that come to Jesus moment really until God, like over a year into this, and at that point, like I was freezing all the time, I had brain fog, all the time, I couldn't concentrate on anything I started binging, which you mentioned.
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Like when you start not eating for a really long period of time, your body is going to find any little excuse to get you to just eat as much as possible all at once.
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For me, it was always granola.
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I had a bags of granola in my house that I would just eat the entire bag of granola, and so I was like, why did I just do that?
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I didn't want to eat that, but my body was like you need something and this is here, and so we're just going to go back again and again until it's gone.
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So it's a really complicated illness to get into, especially because, like I said, I think it's so prominent today because of everything that we see on social media and there's all of Fitspo girls that are out there all the time showing these meals that are super tiny and sometimes probably eating those things, which is not healthy, and then other times lying about it, which is also not healthy, in a different way.
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That's so funny that you said that, because I do.
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I look at some of the meal plan stuff and I'm like who's eating that?
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That's not this big.
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There's nothing to that, and I think that's what happens.
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We do look at other people and we compare in the social media industry for years and there's so much comparison that goes on there and not many people are comparing themselves to themselves, so comparing themselves to what they see so for you I heard you say intentional.
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How did that journey go for you?
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Because, at least for me, it was difficult to go from crazy dieting to eating more intentionally.
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Yes, that's a fantastic question, and I was honestly lucky enough that I had control removed from me.
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So part of being a perfectionist is that we like having control over everything, and so that's what I was using it for.
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Like, I was definitely using food and controlling food as a coping skill.
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It was after a breakup that I went through in college and I was like I'll show him, get my revenge body, and then ended up getting into that spiral.
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But I was lucky enough to actually study abroad in my junior year of college and I went to Nice, france, and I stayed in a homestay.
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And so, if anybody has ever done study abroad before stayed in a homestay, you stay with a family who lives in whatever town that you are going and staying at, and they, at least in my case, were responsible for my breakfasts and my dinners.
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And, if anybody knows anything about French people, you do not refuse food.
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That is one of the rudest things that you can do.
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It's just baked into the culture.
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And so when I went over there, I was forced to eat all of these things that I had told myself like, oh, you can't do that, you're going to gain a bunch of weight.
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And I did, and nothing happened.
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I didn't gain a bunch of weight.
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I probably did gain a little bit of weight, but at the same time I was walking all over the place in Europe because that's just what one does and all of the foods were real whole foods and everything was rich and beautiful and not like all of the fast food that we have in the States over here.
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So when I went through that experience, I was over there for five or six months and then I came back to the States and I was like something is wrong with how Americans are looking at food.
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There's just something wrong here.
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So I started looking into the French paradox.
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And it's just that the French eat all of this really rich, ridiculous food and have a whole culture based on wine, and they're all thin and healthy, like metabolically healthy.
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And why is that?
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And so I started digging into that more and really got into the idea of like more whole food, holistic nutrition and using food as something to actually make our bodies feel better instead of just using it as a way to restrict and keep ourselves small.
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At the same time, I got really into weightlifting.
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I met a friend when I was over in France and she was like you would be really interested in weightlifting, like you get to go to the gym still, which I did like doing.
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I liked exercise, but I didn't like punishing myself with exercise, which is what I was doing before, and so I said I'm going to take an intro to weightlifting class.
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And so I did, and I was a senior taking an intro to weightlifting class with a bunch of freshmen, which was hilarious and I knew nothing about what I was doing, and I fell in love with it.
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And after college I ended up getting my personal training certification and continued in my path, because my original degree was in French and political science, so it had nothing to do with any of this.
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And so I got a tech job doing French translation and in all of my free time I was studying nutrition.
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I had always loved food.
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I grew up in a family that loved food.
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We're Italian, we love food, and it was nice to start reconnecting with that.
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I also got together with my now husband and he is also a huge foodie and was very supportive throughout my process of starting to learn to eat like a normal person again, and so over the years it did take time.
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I wouldn't say that it was easy, but basically I am a researcher at heart.
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I really love doing what I do, and so I wiggled my way through becoming a personal trainer.
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When COVID hit, I ended up actually deciding to take a chance on myself and going all in on my own coaching business, after just having a couple of clients here or there in the years prior, and it was the best thing that I ever did.
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So I went back to school, got my master's in nutrition, and now I am equipped to not only help myself get out of all of that restrictive eating mindsets, but also now able to go forward and help people who are struggling with gut and hormone issues, and nine times out of 10, the women that I work with have all of those issues in the first place because they've been dieting for so long.
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It's interesting that you say that because, depending on who I've worked with over the years years and I've worked with people in other countries and they're always interested in how the US does things, especially with food it is so different.
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I'm originally born and raised in New Jersey and I moved.
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I was in Louisville for 10 years and when I moved there I was amazed there was more restaurants per capita than any other city at the time.
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And what I was amazed about is that they were more fast food restaurants than any other place.
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It was unheard of to me the amount of fast food that was there.
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And I know it depends on where we are in the country and I'm not knocking anything.
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But depending on where you are at, the normalization of what you're eating and what's acceptable and what's not, it really plays a part of it.
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And you go through watching people go through all those yo-yo diets and stuff, because a lot of times it is a cultural thing, because we don't look at whole foods.
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And my son read that book about how fast became part of the US culture and he was like this is scary.
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I was like yes, yes it is.
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He likes to cook and eat healthy, just because that's who my kid is.
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But it's an interesting thing to see because we have a different culture here.
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Right, we're obsessed with the skinny, or what we think is skinny, but we're also obsessed with everything quick and easy.
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And then we get upset.
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Especially a lot of women in the US get upset with themselves because they can't seem to come down the middle of the road there.
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Yes, and it's really difficult because the system is basically set up for us to fail.
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In the States, all of the fast food, the convenience foods, all of these things aren't real food most of the time, or if it is real food, it's usually at a price point that isn't actually doable or achievable for a lot of women in the United States.
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So for female entrepreneurs who are listening to this, I'd love to know from you with their food, how could their food be affecting their overall health?
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Because I know that's some of the things that you focus on and I don't think people realize how much sometimes they're putting in their mouth really can affect their overall health.
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Yes, absolutely, and so I think the biggest thing that I really try and drive home when I'm talking to people about this is that low-calorie diets are low-energy diets.
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If you're not eating enough, you're not going to have energy.
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There's this huge hustle culture craze for entrepreneurs and it's really hard to be in the hustle or do good work if you're just constantly starving all the time.
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Because your body needs energy.
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It needs calories to make energy, to be able to do everything, and if you're not giving it enough energy, the first thing that ends up happening is that your cortisol and adrenaline levels start going up, so you're going to feel more anxious.
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You're going to potentially gain some fat around your midsection.
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I know that women are constantly like, oh, that lower belly pooch.
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It can be cortisol related.
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If you're not getting in enough food, enough nutrients, that can be a place where your body's we're going to store fat around your organs because you don't have enough food, so we're going to make sure that your organs stay safe.
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It's a thing that happens way more frequently and that people really aren't paying attention to.
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Also, the stress of being an entrepreneur in general and usually alongside other things like people are wives, people are mothers, people have side hustles in addition to full-time jobs that they're also doing, and when you're not nourishing your body, you're not going to be able to give yourself the optimal chance at succeeding at all of those other things that you're trying to do all at once.
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So, as far as major warning signs that you might be doing something that's not right or optimal for your body Definitely lack of energy, feeling like you need to survive on caffeine and you're not awake before caffeine hits your bloodstream but also things like getting headaches all the time could be a sign that you got some blood sugar dysregulation going on.
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Could probably use some attention there.
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The last thing would be under-re, under recovering from workouts, because I often find that entrepreneurial people are the go-getters.
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They're the ones that want to go out and do the really hard workouts, the HIIT classes, things that are going to make you feel good, and they make you feel good because they give you that adrenaline spike, because your body is so depleted that the only way you can get it is by going out and doing high intensity exercise.
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But if that's the only time you're ever really feeling good and without that kind of a spark you feel really dull that could be a sign that you're also under recovering and that maybe that's not the best exercise for you right now.
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Maybe it would make more sense for you to focus on getting some good nutrition in.
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Yeah, I like that you're talking about the exercise piece too, because one does seem to go with the other and along with yo-yo dieting at least for me I'm suddenly going to walk and bike.
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I don't really like to do any of those things, but I'm suddenly doing it all, and I think that that's what happens to us, is that we get to a point where we're sick and tired and we're looking for some sort of relief from whatever comes on the internet, kind of go to, because we really don't know.
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We just want that relief.
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So, with that said, for those listening who are struggling in this area, what is the first step to being more intentional with their eating?
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The first thing would definitely be to really take inventory and pay attention to what you are actually putting in your body.
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Now, I don't really condone calorie counting or macro tracking with my clients because I find that people can get really obsessive over the numbers.
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However, if that is something that you're doing right now in the first place, great, look at that and have a real honest sit down with yourself and say am I actually eating enough for the life that I am living?
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Because chances are you're probably not, even though we hear all the time, oh yeah, 1200 calories is like the optimal amount of calories for women.
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If you actually go and look at the recommendations from national nutrition organizations if you're from, I believe, it's ages 18 to 50, your average calorie count for women is 2,403 calories a day.
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That is significantly more than what people are being told to eat all of the time.
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And that is the average.
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And think about all of the people you know.
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The average of their activity probably isn't all that high and yet they still need those amount of calories in order to do all of the things.
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And if you are a business owner who's also exercising and being a mom and doing all of these things, you're probably expending a lot more calories than the average.
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So it's just something to think about.
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And then, after you get that understanding of how much am I actually eating, then I like to tell people to really think about how are you feeling after you're eating too?
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And that kind of ties into the offer that I am giving to your listeners here.
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It's my food feelings workbook and it's basically a list of some questions to ask yourself after you're having your meals, to figure out are the foods that you're eating actually working for your body or not?
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Because I've had clients go through stuff like this and say, oh my God, I never realized that I get really anxious after I'm eating this thing Two hours later.
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This is what's causing it and it only happens when I eat this food.
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Or sometimes it's bloating or headaches or gut discomfort.
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And that doesn't mean that you can't ever eat that food again, but it does give you the knowledge to be like, hey, this thing is actually affecting me somehow, and then we can go and ask questions about how to fix it.
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Maybe that can mean taking some digestive enzymes when you have dairy, because turns out when you eat dairy you don't feel good.
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You don't have to give up your favorite foods, but starting to pay more attention to what you're actually doing is going to be the first step at figuring out personally what's going to be right for you to work on moving forward.
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Yeah, and it's so funny you mentioned dairy.
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I did do Whole30 years ago.
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I felt good, but one of those things that I never realized was how much of an intolerance that I have to it.
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Never realized was how much of an intolerance that I have to it.
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And once you understand that, then you're less likely to want to go and have that all the time, like once in a while still, if there's something else not there.
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But I know to ask do I really want to feel this way afterwards?
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I will even have black coffee sometimes to avoid dairy.
00:20:59.285 --> 00:21:03.553
And that ties us back into that original point of what is intentional eating.
00:21:03.553 --> 00:21:12.005
Intentional eating is going through your day and looking at a food and being like do I want to eat this thing or do I not want to eat this thing because of how it's going to affect me?
00:21:12.005 --> 00:21:16.696
So my example that I always give to people is soy, because for me, I can't handle soy.
00:21:16.696 --> 00:21:17.946
My body just doesn't like it.
00:21:17.946 --> 00:21:20.211
But I love Chinese food as much as the next person.
00:21:20.211 --> 00:21:24.461
So every once in a while I'll go out and be like I want General Tso's chicken.
00:21:24.461 --> 00:21:27.189
I know I'm being intentional about it.
00:21:27.189 --> 00:21:29.156
I know I'm going to feel awful after.
00:21:29.156 --> 00:21:31.666
It is a thing that happens every single time.
00:21:31.666 --> 00:21:34.653
I've narrowed it down, but sometimes I'm going out with friends.
00:21:34.653 --> 00:21:35.596
I want to enjoy it.
00:21:35.596 --> 00:21:41.346
I want the taste.
00:21:41.346 --> 00:21:43.537
So instead of telling myself, oh, I can't have that or I'm not allowed to have that, I'm allowed.
00:21:43.537 --> 00:21:44.421
I just have to accept the consequences.
00:21:44.421 --> 00:21:46.810
And that is a big part about being intentional as well.
00:21:47.153 --> 00:21:56.106
I just had a client last week we were talking about she was feeling the same thing with ice cream, where she was like I'm on vacation, I'm with my family and everyone was having ice cream.
00:21:56.106 --> 00:21:58.894
But I was really full and she's like usually.
00:21:58.894 --> 00:22:01.987
I would have just said, oh, I'm really full and she's like usually.
00:22:01.987 --> 00:22:03.651
I would have just said, oh, I'm on vacation, I'm going to eat the ice cream.
00:22:03.651 --> 00:22:06.165
But she realized she doesn't have to eat the ice cream if she doesn't want it.
00:22:06.205 --> 00:22:10.957
It's not my only time that I'm allowed to have ice cream right now, versus before.
00:22:10.957 --> 00:22:15.688
It was like this was her only excuse to eat the ice cream and so she would make herself sick on it.
00:22:15.688 --> 00:22:20.631
And it's like you have the choice at any time to eat or not eat anything.
00:22:20.631 --> 00:22:30.817
But you have to go into that with the intention of knowing I am doing this intentionally because my mind wants it and I know I'm going to accept the consequences.
00:22:30.817 --> 00:22:39.821
And that is very much different than, oh, I'm on a diet, like I'm not allowed to have this thing, or my health coach said that this is going to make my stomach hurt, so I can't have this thing.
00:22:39.842 --> 00:22:52.097
It's like you can do whatever you want, I'm just here to inform you, to read your body's signals and figure out what is going to happen as the after effect.
00:22:52.097 --> 00:22:52.619
Yeah, absolutely.
00:22:52.619 --> 00:22:53.342
And that's the thing.
00:22:53.342 --> 00:23:06.397
Once you get to that point, it's so much easier Now not to say that I do that all the time, but most of the time I'm like, hmm, this is not a good decision and it has nothing to do with anybody else, just like my son was making the cinnamon sticks in the oven oh, maybe, yes, do you want some?
00:23:06.397 --> 00:23:07.671
And I said, yeah, I'll have a taste.
00:23:07.671 --> 00:23:13.207
And then I thought I will not be sleeping now because I had sugar, because he likes to cook at 1030 at night.
00:23:13.207 --> 00:23:16.172
But I know that I made a decision as opposed to.
00:23:16.172 --> 00:23:22.019
I'm a victim to what I ate and I don't understand why I don't feel well, which has been a long journey for me to get there.
00:23:22.685 --> 00:23:24.530
Exactly, and it is for most people.
00:23:24.530 --> 00:23:34.979
And so that's why I think having something like this food feelings journal is so helpful, because it forces you to sit down and actually be really radically honest with yourself and how foods are affecting your body.
00:23:34.979 --> 00:23:37.267
And, like I said, does that mean that?
00:23:37.267 --> 00:23:44.960
Because, let's say, as an example, you eat, if you're eating bread at night, like you can never eat bread without getting that effect?
00:23:44.960 --> 00:23:50.732
No, there are strategies you could implement to try and make that better over time, and it doesn't mean you can't eat something.
00:23:50.732 --> 00:23:53.354
The only time you can't eat something is if you're allergic to it.
00:23:53.354 --> 00:24:08.770
Please, if you're allergic to something, don't eat it, but anything else a lot of the different food intolerances that exist you can work on your gut health and get back to eating a ton of things, absolutely so thank you so much for coming on for the workbook.
00:24:09.010 --> 00:24:10.978
I'll have the link in the show notes.
00:24:10.978 --> 00:24:15.290
If you love what you heard today, please subscribe for more self-care tips going forward.
00:24:15.290 --> 00:24:18.528
If you love what page said, please leave a review in the meantime.
00:24:18.528 --> 00:24:20.394
Have a blessed and abundant week.
00:24:20.394 --> 00:24:22.261
Thank you so much, page thank you.
