Episode Description: Jessica B. Harris may have been born and raised in New York City, but she has Tennessee roots through her father and has spent much of her life split between homes in the Northeast and the South – specifically New Orleans. For more than fifty years, she has been a college professor, a writer, and a lecturer, and her many books have earned her a reputation as an authority on food of the African Diaspora, as well as a lifetime achievement award from the James Beard Foundation. A few years back, Netflix adapted her book, High on the Hog: A Culinary Journey from Africa to America , into a 4 part docuseries. And I’m very proud to say that she’s a longtime contributor to Southern Living with a regular column called The Welcome Table. This episode was recorded in the Southern Living Birmingham studios, and Sid and Jessica talked about her mother’s signature mac and cheese, the cast-iron skillet she’d be sure to save if ever her house were on fire, and her dear friend, the late New Orleans chef Leah Chase. For more info visit: southernliving.com/biscuitsandjam Biscuits & Jam is produced by : Sid Evans - Editor-in-Chief, Southern Living Krissy Tiglias - GM, Southern Living Lottie Leymarie - Executive Producer Michael Onufrak - Audio Engineer/Producer Jeremiah McVay - Producer Learn more about your ad choices. Visit podcastchoices.com/adchoices…
Emily and Han spend 15 minutes delving into an eating disorder recovery related question. For more ED recovery related content, check out our Instagram accounts: @emilyspence__ @oh_hi_han
Emily and Han spend 15 minutes delving into an eating disorder recovery related question. For more ED recovery related content, check out our Instagram accounts: @emilyspence__ @oh_hi_han
In this episode Han and Emily discuss food quantity in recovery. The key takeaways from this episode are: The RAVES model showcases how formative adequacy is for all other aspects of your healing Adequacy and abundance of food is at the foundation of neural rewiring Your body feeling safe from famine largely depends on food abundance Volume eating of non-recovery aligned foods is not the same as food abundance. A truly good relationship with food is being able to eat food without conditions or caveats, not just tick a box of 'I can eat X' Permission and necessity of food adequacy does not reduce with physical progress Take action upon your awareness…
In this episode, Emily & Han discuss how to make recovery work whilst studying. The key takeaways from this episode are: Position recovery at no.1 of your to-do list Remember that your health is at foundation of everything else Do not continuously adopt the ‘I just need to get through this’ delay tactic See this as an opportunity to head towards Ed unapproved (e.g., messiness, convenience, rush) Consistently remind yourself of where you want to be long term and what your studying is ultimately all for.…
In this episode, Han and Emily speak through an array of reminders that were important to hold close when diving into a committed recovery. The key takeaways are… Surrendering involves consistently doing. Even in the presence of doubt. Doing good often doesn’t feel good. Your brain doesn’t have to be on board. Neuroscience and psychology tells us the brain is wired for familiarity and survival, not joy or fulfilment. Your thoughts are not the truth. They cannot force you to act. Hunger is normal and safe. A body relentless communication of it (including mentally!) is absolutely reasonable. Discomfort is temporary. The hard moments will pass. Slips are not failures. Recovery is non linear. Embrace the fact that recovery is messy. Recovery is absolutely possible, and absolutely going to be worth it!…
“What Are The Most Important Things a Recovery Buddy Should Know About Recovery?” In this episode, Emily and Han speak through advice for a recovery buddy who is supporting a healing journey. The key take away points are… - Get to know the basics about recovery in order to be able to provide grounding advice that reconnects your loved one with their healthy self (see rec. resources) - Stand by their side through that discomfort without enabling them to use disordered means to alleviate anxiety. Holding somebody to account to follow through with the most recovery aligned action is the kindest thing you can do. - Acknowledge that the place that somebody is in their recovery is not represented by their weight. Somebody can be ‘under weight’ at any weight, if they are beneath where their body wishes to be. - View recovery with urgency until the point of fully recovered. The amount of deficit somebody is in shows up their behaviours and inner experience. - ‘Better than before’ is not good enough. Encourage unrestricted eating. Remember that under eating is often invisible. - Engage in practical support where possible. Keep offering. Keep challenging. Hold to your word with consistency and plenty of hope. - Acknowledge that the ED will not like the recovery buddy. Friction that arises is not representative of your wrongdoing. Stand firmly in the recovery ground. -Some resources that we both recommend: Tabitha Farrar's ' Rehabilitate Rewire Recover '. Becky Freestone's YouTube videos . Helly Barnes' blog Chris Sandel's ' @sevenhealthcompany '.…
In this episode Han and Emily discuss beginning to eat 'normally' again. The key takeaways are: 'Normal' according to who? 'Recovery eating' may not actually be all that different to Recovered eating. Normalisation happens gradually as your body begins to trust you. There is no neat timeline. Focus on what you CAN do. Just like other resources that it might be deficient in, your body does know how to recalibrate itself and get back to individualised balance. There are some other episodes on this topic of ‘normal eating’ if it is a subject that you find valuable to hear more on ~2023.…
discuss permission to eat in the home environment. The key takeaways from this episode are: Hungry mammals are not social mammals Is the safety of home serving the true you or is it actually serving the ED? How much the ED weaves into so many aspects of ones life Are you allowing exposure to things that hold resistance around You are not supposed to be pleasing the ED…
In this episode, Han & Emily discuss navigating illnesses such as flu or a stomach bug whilst in recovery. The key takeaway points are: ED thoughts can intensify in a low energy state. Listen out for the whispers of honest desire and direction. Do not allow ED to piggy back on ‘standard advice’. REST. REST. REST. Take insights from this experience, using it to identify vulnerabilities. Use the wealth of knowledge that you do have that you have to ensure intake adequacy. After the illness period is over, don’t just get back on track - get above the track! Ask yourself: how I want to be able to treat myself in situation like this in the future?…
In this episode, Emily & Han discuss recovery whilst travelling, holidaying and day-tripping. The key points are: View the holiday as an opportunity Do not delay or postpone commitment Food abundance is not related to movement levels Embrace the culture AND bring snacks to support you Practice in advance Prioritise being in recovery - ensure that your trip is recovery-wise.…
In this episode, Han and Emily discuss dealing with anxiety about the future - beyond recovery. Whilst it can be exciting to have freedom awaiting ahead, it is not at all uncommon to have emotions of hesitancy, fear and trepidation opposing these. The key discussion points in this episode are: Focus on The Now. Recovery itself equips you to navigate tough life things Your worthiness of support does not rely on your physical condition or diagnosis. Building tools for regulation (without ED) is part of your healing journey. Building unwavering self -trust means allows you to not require ED certainty in order to feel safe.…
In this episode, Emily and Han discuss the validity of mental hunger. The key takeaway points are: Respect that your body knows what its doing Mental hunger is not a ‘lesser hunger’ Mental hunger is coming from a physiological place. Your body has no malicious intention. Whatever, whenever, how much ever…
In this episode, Emily and Han discuss how to move your attention away from thinking about weight gain in recovery. The key takeaways are: View weight restoration to an unsurpassed point non-negotiable. You cannot accept what you are seeking to side-step Stop weight gain avoidant behaviours . You cannot suggest to your brain that weight gain is safe when still doing weight gain avoidant behaviours that verify the fear. Get clear on your values, and separate these from your EDs values. Nourish what is within your sphere of influence, and true interest. Set yourself up to win Comfortable clothes Stop body checking Remove the scale Where you can, ensure that your environment is not body-focused. Remove energy deficiency - ensure caloric abundance…
In this episode, Han and Emily discuss Intuitive Eating. The key takeaways are: Allowing intuition to guide us involves letting out body perform unconsciously. Therefore, there is a paradox in consciously deciding to begin to doing Intuitive Eating. Intuition is distorted by fear. Following your hunger and fullness is not necessarily safe to do in recovery, when these cues are very likely warped and compromised. Intuitive eating is not just the 'hunger and fullness diet'. It is about supporting your body, oftentimes proactively. Focus on clearing fear with intentionality. Mechanical processes are often required in any process that also involves fear We hope you found value in this episode - as always, we really enjoyed speaking this topic through.…
In this episode Han and Emily discuss how to navigate life commitments & responsibilities whilst honouring the recovery commitment to rest. The key talking points are: honesty delegation allowing help in shelving prioritising healing
In this episode, Emily and Han discuss how to identify the signs that you are still restricting. The key takeaways from this episode are: Getting brutally honest Tuning into mental hunger Identifying personal markers of scarcity Acting, even if in doubt Acting, without trying to convince/justify your actions to your ED first Thanks so much for listening in! 🎺…
In this episode, Emily and Han discuss how to honour hunger fully and completely around formal baseline meal times. The key areas covered here are: Simplicity of the message that your brain & body needs to receive Direct opposite actions Demonstrate consistency food availability for neural rewiring & physiological safety Leave no doubt remain in The Now of your recovery Since there is a fair amount to cover in this topic, it is a little longer than usual. We hope you enjoyed this episode!…
In this episode, Han and Emily discuss the topic of health and the need to redefine it as you embark on recovery. The key takeaways are: health is multifactorial - it involves social, mental, spiritual and social components health is highly individualised. overall health is determined by an array of factors, far beyond just behaviour recovery (listening to bodily cues) is NOT anti-health food restriction and stress (and the maintenance of an ED) significantly negatively impact health…
In this episode, Emily and Han discuss the key sleep disrupters in recovery. These include: Hunger - which does not discriminate between night and daytime Exercise addiction / productivity drive - letting yourself sleep enough is often as tightly bound up with self-punishing defaults as letting yourself eating enough Heightened anxiety and stress - from the recovery process Physical effects of being out of energy balance Digestive problems Ineffective temperature regulation Frequent urination Hormonal imbalance Meta-stress (stress about the health effects of poor sleep)…
In this episode, Han and Emily discuss how extreme hunger is: A unique experience, Physically AND mentally experienced, Often quite confusing Perhaps quite emotionally changeable (e.g., exciting/isolating/boring) Thank you so much for listening though 2024. We really love recording these episodes and look forward to continuing next year.…
In this episode, Emily and Han discuss how to allow yourself to get involved in festivities when you are using a meal plan in your recovery. The key takeaways from the episode are: Meal plans should be used as a minimum baseline. NOT a maximum. The complication comes from ED involvement. Take hold of opportunities that present themself to you Be bold with your permission and don’t wait for ED approval ADD ADD ADD - variety, grazing, abundance. Say “YES” Self direct. Don’t just be passive. episode…
In this episode, Han & Emily discuss the normality of looking forward to food occasions - both in and after recovery. Food is a wonderful facilitator for connection socially, culturally and mentally. The key take away from this episode is: It is ok to enjoy food! There is no gold medal for those who insist they don't! An undernourished brain and body naturally prioritises food. For it to come off of a pedestal, you must fully show your brain that food is no longer a scarce resource. Seek out occasions you can reassure your body of unconditional permission + access to food. Disordered eating is common in society. Healing your relationship with food in your recovery will set you free to be able to act in a way that is truly in alignment with your values.…
In this episode, Emily and Han explore how to navigate responding to hunger when food seems to be losing its appeal. The key takeaways from this episode are: Get honest: Are you playing a role in food feeling monotonous? A mental drive for food is an equally valid cue to eat as a physical prompt. A body healing from deficit does not immediately return to normalcy. Where possible, release yourself to the joys of letting go…
In this episode Han and Emily discuss how to cope with the mental discomfort caused by engaging in recovery. The key take aways are Self-compassion is a non-negotiable Choose your hard Being bold(er) is better Release yourself to the process We hope you enjoy this episode !
In this episode, Emily and Han talk about experiencing loneliness and isolation in the healing journey. The key takeaways are: Cave Bear Mode isn't social mode ED is the problem, not recovery Connection Is facilitated by renourishment Detachment is upheld by undernourishment As always, thank you so much for listening.…
In this episode, Emily and Han share their experiences of how anxiety arose in the absence of food. Contrary to the expected perspective that somebody with a restrictive eating disorder does not wish to be around food, an undernourished body quite rightfully welcomes being in an area of food abundance. Actioning this food abundance in order to reaffirm the unconditional availability of food is essential to alleviate the emotional state that arises in recovery.…
In this episode, Emily and Han discuss how to separate your true healthy self from the ED. The key takeaway points are: - Time & Practice - The Question: 'Who is Talking Here?' - Identifying the ED's agenda and common suggestions - Externalising the situation from yourself, and considering the advice that you would offer others. - Nutritional rehabilitation…
In this episode Han and Emily discuss providing consistent permission to eat to your brain. The key areas of discussion are: Shan Guisinger's 'Adapt To Flee Famine Response' Applying the concept of 'and' not 'or' Acknowledging the alleviation of deficit doesn't happen immediately Focusing on Adequacy AND Variety Reducing judgement…
In this episode, Han and Emily discuss food preference. The conversation centres around the importance of: 1) Removing food from the pedestal of perfection 2) Exploring YOUR preferences and dislikes from your ED's preferences and dislikes 3) Being open and curious
In this episode, Han and Emily discuss what help was most useful from those around them. Han speaks about the need for an external sense of urgency, repetition of reminders, tolerance of ED anguish, presence and steering conversations away from triggers. Emily speaks about standing your ground being the most caring act, the value of the separation of ED self and healthy self, proactive practical support and brutal honesty. We hope you enjoy this episode!…
Welcome back to the UnrestrictED podcast after our summer break! This week, Emily and Han revisit a question: What are the 3 best things about a fully recovered life? Thank you so much for being here. We are in the process of battling some teething issues with our software, so please do bare with us if you notice any irregularities with the sound quality.…
In this final episode of the season, Emily and Han discuss actionable steps to upgrade meals. Grab a pen and paper and jot down the areas which feel relevant to you. Where could you be adding in abundance? Remember, this is so incredibly necessary for both physical and neural healing!
In this episode, Han and Emily discuss navigating the sensation of fullness. The key takeaways are: Fullness must be sat with. The mindset around fullness (and the meaning you are giving it) requires the shift. Mitigating strategies can help you ride the emotions. This feeling will pass.
In this episode, Hannah and Emily discuss anxiety around spending money in recovery. The key takeaway from this episode is that there is a large biological element involved in difficulty spending money. Alleviating malnutrition is route to clearing the brains perception of resource scarcity.
In this episode Han and Emily discuss how although honouring mental hunger is incredibly important, it is important to be aware that the Eating Disorder has a tendency to take recovery constructs and turn them into restrictive mechanisms. When it is logistically difficult to get the exact item we are craving, it is perfectly appropriate to get something similar (which is energy dense and still recovery-wise) to bridge the gap between the time you can get that item you truly want. It is not pro-recovery to have an all or nothing mindset. Actively challenging taking food off the perfection pedestal and emergence from the energy deficit will both contribute to having a relationship with food where food does not feel as though it has to be perfect at all times to be ‘worth’ having.…
In this episode, Han and Emily discuss markers of full recovery. Using the analogy of a game of wac-a-mol, Emily describes how, in time, no more moles raise their head. Up to this point, it is important to keep consistently ‘whacking’ as the intensity of the game dwindles. Meanwhile, both Han and Emily describe how life begins organically filling the gaps where the ED once was - becoming less serious, less food-centric, and more relaxed. The key takeaway from this episode is that a completely free mental state is a far more accurate marker of the finish line being crossed than physical signs. Though important to ensure are happening, improved weight, energy levels or vital readings are NOT indications to reduce recovery urgency and intensity. Full recovery = Full nutritional rehabilitation + Neural rewiring !…
Is this episode, Emily & Han answer a question on the topic of tolerating discomfort. Hopefully providing some practical tips, this episode centres of the idea of compassionately and passionately exploring restful restrictions, whilst ignoring ED backlash as to what is a ‘productive’ activity. Any activity that takes you a step away from your ED is highly productive.…
In this episode, Han & Emily answer the question: Why Do I Feel More Hungry After Eating? The key takeaway from this episode is: trust your body’s mental and physical cues. Eating-induced hunger is an assistance to your recovery, rather than something to try to fight.
In this episode, Han and Emily answer the question: ‘How do I not feel guilt when rewiring compulsive movement (10,000 steps) at a “normal” weight? In the episode, the question is separated into 3 parts, with attention paid to: 1) the unavoidable presence of guilt and the necessity to sit with that emotion 2) the requirement to disengage from all ED-OCD activities for physiological AND psychological healing 3) the irrelevance of weight for making urgent recovery changes. We hope you find this episode helpful! Thanks so much for listening.…
n this episode, Han and Emily answer the question ‘my dietitian says I should have vegetables with all of my meals, is this right?’. The key takeaways from this week are: - Embrace energy density. - Remove the expectation to micromanage the direction of your cravings as you emerge from deficit, recognising judgement and food morality. - Focus on what is best for BOTH physical AND mental healing. - Prize apart habitat food pairings. - Prioritise neural rewiring over preference. We hope you found this discussion helpful.…
This week, Emily and Han answer the question ‘how do I deal with boredom in recovery?’ The key takeaways are: - Remind yourself it is short term. - Question whether irritation at boredom is associated with resistance to fully engaging in recovery. - Find passive activities that are are accompanied by food. - Allow yourself to enjoy it. We hope you find this episode helpful!…
In this episode, Emily & Han discuss the topic of honouring hunger when out at work, school, college or university. The key takeaway points are: - Make the most of occasions that you do have unrestricted access to food - Be recovery-wise with snacks - Communicate your needs to your managers / tutors to ensure appropriate permissions are made - Pack snacks in Tupperware - Ignore ED excuses - Eat anyway…
In this episode Han and Emily discuss how fear presents itself. Beyond physical signs of being in the sympathetic nervous system, there are a multitude of more subtle ways that fear can show up. In recovery, it’s incredibly important to have awareness of your own fear reactions to enable you to identify what you are most scared of, what you are avoiding and what therefore requires most direct action.…
In this episode Emily & Han discuss some tips to help navigate clothes shopping in recovery. The main takeaways are: Go fuelled. Go supported. Go without expectations. Go well-resourced.
In this episode, Han and Emily discuss how cues to eat go far beyond a stomach rumble. Some of the signs are: - Mental hunger and food preoccupation - Finishing every last crumb - Hyperawareness of food in nearby environment - Feeling threatened when large food shops are brought into the house (due to high potential to eat). - Being drawn to environments with food - Dragging out the eating experience - Annoyance when disrupted - Stress & overthinking - Food hoarding. It is really important to identify these for ones self, as they are often subtle and highly individualised.…
In this episode, Emily & Han discuss the question: “I’m Eating 3000kcal But Still Tracking, Is This Ok?”. Emily and Han discuss the risk of overly specific calorie maximums, which limit the possibility for full nutritional rehabilitation with concurrent neural rewiring.
In this episode Emily and Han discuss the tendency to hoard or conserve resources when in a low energy state. The key takeaway from this episode is: don’t symptom bash - instead, alleviate the malnutrition and perception of scarcity!
In this episode, Emily and Han discuss how comparison and hyper-vigilance of other people’s food intake frequently derives from mental hunger. The key takeaway from this episode is: remain in your own lane, return to your own cues and apply direct opposite actions.
In this episode Emily and Han discuss weightlifting in recovery. As ever, the topics of neural rewiring and physical healing arise, with conversations focussing on the need for reducing unnecessary risks that may end up extending the healing period.
In this episode Han and Emily discuss their plunge into ‘all in’ recovery. The key focus of the conversation on stopping waiting of the perfect day. In truth, a change process like ED recovery doesn’t happen via one corner turned, but a consistent recommitment to the process as you progress forward; you do better as you know better.…
In this episode, Emily and Han discuss navigating recovery during the warmer summer months. The key conversations centre around heat, movement and body image. The key take away from this episode is the necessity for short-term tolerance for long term freedom.
In this episode, Emily and Han return to the topic of extreme hunger. In a nutshell, the discussion centres around coming back to your body as the highest and most trustworthy form of wisdom.
In this episode, Emily and Han answer the question “Shall I Delete Instagram?”, discussing the pros and cons of using social media whilst healing from an ED. The key tips are: Experiment with taking a break. Observe your resistance and reaction. Set limits on your time scrolling. Curate your space to be as risk-free as possible, considering whether a body-centric place is valuable to your body image healing. Ask yourself: is this uplifting me? Is this enhancing my life? We hope you enjoyed this episode! [[ Dove Real Beauty Campaign mentioned by Han: https://youtu.be/13WZij3xmCA?si=VZXPRVpjVYVtsY6 ]]…
In this episode, Han and Emily discuss the topic of confidence. The central talking point is centred around the idea of value-aligned action taking. We are so happy to be back recording after our short break, so thank you so much for being here. We really hope you enjoy this episode.
This week Emily and Han talk through the array of advantages of taking a break from exercise during recovery. For both physical and mental recovery, and the protection of a future passion, it is really important to seriously consider the idea of shelving any forms of movement that may compromise your healing process.…
In this episode Emily and Han discuss translating good intentions into actions at breakfast time, turning daydreams of progress into concrete action taking. Han & Emily discuss how mechanically forcing follow through of the most committed action is an essential skill in recovery, as partially doing it results in a tremendous amount of ED backlash. It is essential not to wait to feel ‘ready’ or comfortable to make the changes.…
In this episode, Emily and Han discuss how a body in survival mode cannot afford to allocate available energy to much beyond its fundamental needs. This often means that one’s ability to connect, love and tolerate physical affection - be this romantic or not - is often severely compromised and disrupted by undereating.…
In this episode, Emily and Han expand on a previous discussion of the sensation of fullness. The key takeaway from this episode is: head directly towards to fear. Though it is undoubtably not going to be a very pleasant sensation to experience, heading into and then tolerating the feeling of fullness is a recovery non-negotiable.…
In this weeks episode, Han and Emily discuss removing judgement from food choices. The primary take away from this episode is, as ever, that ACTIONS are essential for unlearning and relearning. All of the understanding and knowledge in the world does not change the irrational fears that crop up whilst in the sympathetic nervous system. Therefore, the focus must be on confronting the fear (the route of judgements) head on.…
In this first episode of season 3, Emily and Han dive into the definition of ‘underweight’, so called ‘unicorn syndrome’ and the difference between weight gain and full physical healing. We are so thrilled to be back! Thank you so much for listening to this episode :)
In this episode, Han and Emily discuss how a reliance on fruits and vegetables can be a limitation to physical and mental recovery. The ‘and not or’ concept is possible, but sometimes the shelving option may more appropriate. Thank you for listening to this season of the Unrestricted podcast. We look forward to Season 3 in 2024!…
플레이어 FM에 오신것을 환영합니다!
플레이어 FM은 웹에서 고품질 팟캐스트를 검색하여 지금 바로 즐길 수 있도록 합니다. 최고의 팟캐스트 앱이며 Android, iPhone 및 웹에서도 작동합니다. 장치 간 구독 동기화를 위해 가입하세요.