Nourishing Women Podcast

I know you, my friend. I know you love all things health, wellness and nutrition. But the real truth? You obsess over it. Fear it. And deprive yourself of true enjoyment. You’re here, listening to the show because you are ready for change. In today’s episode, I invite you to reflect and identify your personal reasons you fear making peace with food.   My hope and goal is by identifying your personal barriers or what scares you, you can determine if that’s value based or not for you to continue having an unhealthy relationship with food.    So many of these barriers come from this belief you have to be hypervigilant with your health in order to have health. But is this true, or is this diet culture influenced? In this episode, I share examples of black and white thinking around health versus a gray area perspective that we so deeply believe in here on my show and in my business.   If you’re ready to confidently become an intuitive eater and embrace wellness without obsession, I would love to invite you to beco

Don’t forget to sign up for The Food Obsession to Food Flexibility Workshop with one final date left to sign up, tomorrow Saturday, October 17th at 10am EST.   Today’s podcast episode is with guest Deanna Wolf RD/N, LD/N who is the creator and owner of @dietitiandeanna, the Food Freedom Breakthrough Program and Dietitian Entrepreneur Academy. We have a wonderful conversation about Deanna’s journey towards food freedom, what food freedom means to her, and how to build a badass nutrition business you love and that allows for income and impact. In this episode we discuss:   Deanna’s journey to dropping dieting and transforming her relationship with food.  Deanna’s experience with bodybuilding competitions & how this contributed to disordered eating What does food freedom means Deanna explains how intuitive eating supports your metabolism and feeling your best Deanna shares about the Dietitian Entrepreneur Academy, and the inspiration behind creating it. The top 3 characteristics that led Deanna to the suc

I recently shared a post on perfectionism and the unhealthy obsession with eating healthy and it resonated with SO many of you, so I wanted to share more in depth in today’s episode.   In the post I shared, that I’m not sure I’ve ever worked with a client that’s had orthorexia and didn’t also seriously struggle with perfectionism, people pleasing and fear of lack of control.   I also know this too deeply from my own personal experience. My desire to be the “perfect” dietitian made me *attempt* to perfect my eating habits more and more until I got to a point where everything I ate made me anxious. When you dive into the clean eating world you can almost always find something “wrong” with what you’re eating.   I share this because perfectionism is at the root of why your desires to live a healthy lifestyle have become obsessive and dogmatic, reaching the point of disordered behaviors. I also share because the same issue that gets us in to this mess, it also what tends to prevent us from seeking healing and/or a

210: All Foods Fit Mentality and HAES on the Internet with Shana Spence RD/N   Today on the podcast I have guest and fellow anti-diet dietitian, Shana Spence, on the show. Shana labels herself as an "eat anything" dietitian. Shana believes since life is already complicated, why restrict yourself? She created a wonderful platform on Instagram to allow for an open discussion on all things health and nutrition, and also provides virtual counseling worldwide.    In this episode we discuss:  Shana’s journey going back to school to become a dietitian and how she became an anti-diet dietitian What does an eat everything and all foods fit mentality mean How allowing all foods into your eating world (sans medical or ethical needs) allows for foods to become emotionally equivalent Shana’s tips to removing the internal dialogue that tells you that you are “good” or “bad” for how you eat How to deal with negative feedback on Instagram and how to build a community on Instagram How Shana practices wellness without obsessi

I’ve been thinking about how I can support you with the final months left in 2020. I know SO many people feel as if 2020 has been a wash, and that nothing good has come out of it. But the eternal optimist in me wants to challenge that. Or maybe instead invite you to consider a different ending to 2020.   The vast majority of you that are here, tuning in every week to listen to the show, are here because you’re trying to understand how your clean eating program and lifestyles have manifested into strict rules, obsession and stress and anxiety.   You’re trying to learn how you got so food obsessed, and how to move instead towards food freedom and food flexibility. But what does that even mean? And how do you achieve that?   You’ve realized either recently that you may have a disordered relationship with food, or maybe you’ve known for a while, but  you’ve been going at this healing journey alone and as a result- confused, conflicted, overwhelmed and unsure of what intuitive eating actually looks like.   Is it r

One of the amazing dietitians at Nourishing Minds Nutrition, Megan Perez, is back on the show! Today she’s getting personal with you sharing why she is so passionate about PCOS awareness and proper education on this endocrine disorder. Megan is our resident PCOS specialist so I knew she would be the perfect person to come on the show to share with you gentle nutrition practices to support PCOS.   In this episode we discuss:   Megan gives a life update to what she’s been up to since last on the show Megan shares with us a bit about why she is so passionate about PCOS, including her personal diagnosis with PCOS this year What exactly is PCOS and how to get diagnosed Why there is so much stigma surrounding PCOS diagnosis and treatment Gentle nutrition practices to support PCOS Why reducing inflammation is such a big piece of supporting your PCOS How Megan currently practices wellness without obsession   Megan’s blog post on PCOS: Gentle Nutrition for PCOS 4 Different Types of PCOS   Past episodes with Megan:

This episode is quite different from my usual episodes! What started off as a quest to understand insight into the diet recommendations of the health and wellness world, and an episode that was going to explain why “lifestyles” are definitely diets in disguise, turned into an episode of me sharing my honest, real thoughts on why I’m so angry and upset at the messages of “lifestyles” to follow.   While the internet and social media have added such value into our lives, it also means anyone can sell their messages to you. From influencers, to health coaches, dietitians and doctors...it seems these days everyone has their own “plan” for you to follow for you to feel your best, i.e. lose weight.   It’s frustrating, because this is the very reason orthorexia has skyrocketed over the past ten years. I share in this episode how perfectionists can go from “lifestyle” plan to orthorexia, and how it’s not your fault and you are not to blame.   I share the common thread each of these “lifestyles” have in common, so you

I couldn’t be more excited about today's podcast episode! Today on the show I have one of the amazing dietitians at my virtual private practice, Nourishing Minds Nutrition, Kelsey Pukala back on the show. Kelsey is an incredible non-diet dietitian and I am so honored to have her (and Megan, our other dietitian who will be on the show next week!) as part of our team supporting you in your goals with intuitive eating and wellness without obsession.   Kelsey is so great at breaking down complex conversations into an easy to understand way, so I asked Kelsey on the show to discuss how the thyroid is impacted with eating disorders and disordered eating.   In this episode we discuss:  Kelsey gives an update of what she has been up to lately What exactly is the thyroid and what it does in the body What a healthy functioning thyroid looks like How eating disorders and disordered eating disrupts the thyroid and how this impacts other hormones in the body Signs and symptoms that something may be wrong with your thyroi

I’m going to start this episode off with a rant of how bad diet culture is right now. I live in my non-diet bubble so much that sometimes I forget HOW BAD it is out there. I’m continuing to realize how prevalent diet culture is and how much we need to keep spreading our message. And I get that intuitive eating sounds like a different world. And that’s because it is. It’s about behavior change and self care actions instead of specific actions of weight loss. It’s a world that doesn’t exist in extremes and rules and that is HARD for us because that’s what we expect these days of diets.   But it wasn’t always this way. We once had a world where we didn’t view foods as something to feel guilty about or induce shame. Once upon a time, mind body knowledge around food WAS the norm because we didn’t have an internalized diet mentality impacting it.   And today I want to dig into the mind body knowledge part of intuitive eating as I know this can be one of the harder parts to figure out. But the Mind body knowledge is

Grounded in mindfulness, today’s podcast guest Julie Smolyansky, is passionate about empowering the mind-gut connection through making healthy food choices, community and business innovation.  In this episode Julie inspires you to follow your gut not only with food and health, but in all areas of your life.   Julie Smolyansky became the youngest female CEO of a publicly held firm when she took over Lifeway Foods at the age of 27 in 2002. Since then, Julie has continued the company’s growth trajectory with creative product development and marketing, bringing an Eastern European product into the U.S. mainstream and boosting annual company revenues to over $120 million in 2017 from $12 million when she took over. Under her leadership, the Company has expanded distribution throughout the United States, Mexico, the UK, and Ireland as well as portions of Central and South America and the Caribbean. She has been named to Fortune Business ‘40 under 40,’ Fortune’s 55 Most Influential Women on Twitter and Fast Company’

It’s been a long time since we last had a podcast episode on intermittent fasting and I thought it was due time to an update, review of the research and to have an honest conversation with you about your need for rules.   It’s common and totally okay to have questions about what is intuitive eating aligned and what is not when it comes to health trends, and even nutrition research. Because intuitive eating isn’t anti-health or even anti-nutrition, and...ALSO...Ultimately, this is your body,and your choice, so if you decide intermittent fasting is for you then it’s your choice to make, but I’m hoping I can give you another perspective on this super popular trend.   Let’s first describe what is intermittent fasting. Intermittent Fasting (IF) is a diet regimen that cycles between brief periods of fasting, with either no food or significant calorie reduction, and periods of unrestricted eating.”   In the episode we discuss:   What is intermittent fasting and the different types of IF The reported benefits of int

You are going to love today’s podcast conversation. Today I have Natasha Ngindi, aka the Thick Nutritionist on Instagram, on the show to discuss her journey, what is anti-diet, the racist roots of diet culture, why black lives matter is a body positive movement and so much more.   Natasha is the founder of the Thick Nutritionist brand, a Canadian anti-diet nutritionist and entrepreneur. She is also a certified Zumba instructor who promotes enjoyable movement for ALL bodies in a non-judgemental, body-positive environment.  Her lived experiences and higher education in Nutrition Sciences inspired her to start her own brand. Natasha is passionate about spreading the truth about diet culture, body-acceptance, health at every size and intuitive eating. Natasha believes that we all deserve to live a fulfilling life, free of the pressures of diet culture.   In the episode we discuss:   Natasha’s personal journey to realizing what diet culture is, deciding to ditch the diets and instead make peace with your body and

Trigger warning- this episode will share specific calorie numbers, if this is triggering for you please follow your gut and not listen to this episode.   This podcast episode was inspired by the response I saw to the “1200 calories a day is the amount a 2 year old needs daily” post I shared recently on Instagram, and even Jillian Micheals recent “take on intuitive eating”.    Plus, it’s the day after labor day and I have a feeling someone listening is thinking it’s time to get back on the “wagon” and start your new diet today, and I’m hoping I can talk you out of it.   I’m so tired of the calories game. From eliminating carbs, to intermittent fasting to straight up calorie counting and Noom...let’s be real these are all just ways to decrease our caloric intake. I think it’s so interesting that the amount a 2 year old needs daily we think and believe is enough to sustain a grown ass adult.   So many of the comments were making statements like “we aren’t growing anymore” and “I’m sedentary” and “if I eat more t

Holy SHIT this episode is SO good. If you are a woman learning how to do uncomfortable things, this episode is for you.   I was almost nervous to listen to this episode for edits because I remember what we talked about felt so raw. So often, I’m sharing content that I’m an expert in, but this episode, this is more of the thick of where I’m at in life, walking with you on this journey to do uncomfortable things, to be a thoughtful leader in our community, business owner and mom. I cannot wait for you to listen to this episode with Heather Chauvin!   More about Heather:   Heather Chauvin is a leadership coach and strategic parenting expert who helps ambitious women become leaders at work and home. Drawing from her professional experience as a social worker and her life experience raising three boys, Heather created a signature approach to focus her clients on sustainability, profitability and ease in business and life. She is the host of the Mom Is In Control Podcast where she reveals her most vulnerable truths

This episode is inspired by a graphic we shared from the woman’s dietitian, so I wanted to shout out Cory for inspiring this episode.  I also wanted to record this episode because it seems to be a taboo subject, where we all NEED to know what to do, but it’s so rarely touched upon! Back in the day, women were told their vaginas were dirty and needed to be cleaned and smell good to keep their husbands happy, talk about a sexist message.   I’ll also say that it’s almost funny to me that I’m recording this episode, because until a few years back I knew nothing about vaginal care. Since we help clients get their periods back from disordered eating and orthorexia, I started getting more and more questions about vaginal care and here we ARE.    My main thing I want you to walk away from this episode knowing is that your vagina is a self cleaning organ, so the inside (your actual vagina) does not need to be cleaned. Listen to today's episode to learn more about vaginal care!   In this episode we discuss: How to cle

Today on the podcast I have back past guest, listen to her first episode here, Lisa Hendrickson-Jack. Lisa is the creator of the Fertility Friday blog and podcast. I am a certified Fertility Awareness Educator, a Holistic Reproductive Health Practitioner, and I have personally used Fertility Awareness as my primary method of birth control for nearly 20 years.   The goal of this episode is to give you the information of the pro's and con's of each form of birth control to help you make an autonomous decision with informed consent.   In this episode we discuss: What Lisa has been up to since she was last on the show in March 2019 Pro’s and con’s to each form of birth control such as: Hormonal oral contraceptives IUDs Ring, shot and patch Barrier methods (like condoms) Pulling out FAM The basics of what is Fertility Awareness Method and ensuring you do it correctly How Lisa practices wellness without obsession   Lisa’s resources: Lisa’s website (where you can find her book and courses) Lisa’s podcast  

Welcome to round 2 of a day in the life of….me! You loved the first episode I did on “A Day in the Life of an Intuitive Eater & Wellness Lover” (click here to listen) I thought it would be fun to do another episode of a day in the life.   The purpose of this episode is to help you get to know me a bit better, see the behind the scenes of not only intuitive eating and wellness without obsession, but also to see the behind the scenes of my life as a business owner, CEO and momma.   I hope you get inspiration and an idea of what intuitive eating looks like an actual everyday application. Of course there were things I forgot to mention that I did, like my daily supplement routine, my kombucha obsession and how I usually have an evening snack, but overall I think this episode did a great job of showcasing what a typical day looks like for me! I hope you enjoy the episode.   Use the code NOURISH for 10% off your Primally Pure order for your natural deo subscription, and you can also get half off your first mont

Have you heard about baby led weaning, also called baby self feeding? If you are a momma, momma to be, or you just love learning about pediatric nutrition- this episode is for you!   I am SO excited about today’s podcast guest, Megan McNamee RD/N of Feeding Littles. I personally purchased the online course on baby led weaning when my daughter was 6 months old, and I found it so supportive in helping me feel confident about this traditional way of feeding my little one.   Megan McNamee MPH, RDN, CLT is a Registered Dietitian Nutritionist specializing in pediatric nutrition, food sensitivities and disordered eating. She has a Master's degree in Public Health Nutrition and has worked in maternal/child nutrition, public health, research, academia, and corporate consulting since 2002. Megan is passionate about preventing eating disorders, enjoying real food (that tastes good!), and cooking - especially with kids and helping you explore how to feed your little one. She has two young daughters, two crazy dogs, and o

Today we are going to chat why clean eating is a diet in disguise. If you attended the why diets don’t work workshop this will be a review, but i wanted to turn parts of the workshop into a podcast episode because this information was too good not to share here!   I wanted to started by saying that I find most people don’t think they are dieting, but indeed they are...which is the purpose of the episode. I think the best place to start this is by  defining dieting. Because it’s hard to truly understand what is dieting.   Why is that? Well, the diet industry has changed over the years. Sure, there’s the diets we all know are diets: South  Beach Diet, Atkins Diet, counting calories. But what’s so confusing is that much of the dieting messages are all about “lifestyles” and “way of eating you can stick to for life.”   Diets haven’t disappeared though...they’ve rebranded to sound less like a diet and more like a lifestyle...this is clean eating messages of the health and wellness world. The sneaky version of diet

Are you scared of being or becoming fat? The truth is that most of us are, and it keeps us stuck in the dieting cycle, and lacking trust in our bodies.    On the podcast today, I have guest and fierce fatty, Victoria Welsby, to help you understand what exactly is fat phobia and how fearing becoming fat and shaming fat people isn’t helping any of us live happier and healthier lives.   Victoria Welsby is a world leading body confidence expert. She’s an anti-diet, pro-fatty body acceptance coach, TEDx speaker and the bestselling author and badass babe behind Fierce Fatty. Victoria helps fat people feel confident in their body so that they can wear what they desire AND the live the life they deserve.   In this episode you’ll learn: Who is this fierce fatty, Victoria Welsby, and the work she does Victoria’s story to overcoming homelessness at 17, abuse and deeply internalized fat phobia Understanding fat phobia, what it is and how it shows up in ourselves, how we view others and our system How can not working thr