Nourish and Nurture

Send a text Episode 38: Stop Yo-Yo Dieting There is scientific evidence that we might be locked into physiological reasons for yo-yo dieting. But, do not lose hope, my friends! There are ways to unlock this prison door and cut the yo-yo string. Once you stop bathing your system in sugar with Keto or Low Carb you will find some relief. Make sure to listen to this week's ACTIONABLE COACHING ADV...

Send a text Episode 37: Inflammation and Grains The consumption of grains is linked to inflammation in your body.  Everyone lives on a continuum of sensitivity so decide for yourself how much to limit your grain consumption based on the information that I give you in this episode. You can do more reading on the topic with the many links I have provided below. 1:43.      Personal Story 4:36.      W...

Send a text Episode 36: What is Low Carb? It is easy to stay out of diet prison if you learn the bones of keto and add to them 2-3 carbohydrate servings a day, while slightly reducing your fat intake. In this episode there are exact steps for what carbohydrates to add and when and how to add them. Triggers are discussed so that you will learn not to fear any foods, but learn your limits in adding...

Send a text Episode 35 - What is Keto? This episode is all about Keto - its origins, what it is, and how to follow it. There is in-depth information on counting the three important macronutrients - carbohydrates, protein and fat. I explore common mistakes and how to avoid them. This week's actionable coaching advice directs you to blogs that you will find most helpful in your Keto journey. Th...

Send a text Episode 34 - All About Fats Understand the MYTH of the Diet/Heart hypothesis and also ease your mind about adding fats back into your diet. We come from a fat-phobic diet mentality and that, perhaps more than anything, has contributed to the poor health of this nation. Learn about the different types of fats - MUFA, PUFA, SFA, Omegas, etc. and which ones to eat and why.  You have FOUR...

Send a text Episode 33: Keeping a Food Journal This episode shows you how a food diary can be a useful tool in the process of losing weight or even finding your way in a new eating lifestyle. A food journal – done the way I am going to teach you – can help you understand your eating habits and patterns, and help you identify the foods you eat on a regular basis. Research has shown that keeping a j...

Send a text Episode 32: Goals, Systems and Identity. Stepping into the New Year. Goals are the targets you want to achieve. Systems keep the behaviors going that get you to your goals. The last piece of the puzzle is to decide on your identity and live it. This takes out the battles you seem to have with yourself and it's not willpower either.  Build on what you learned last week about making...

Send a text Episode 31: Your Paradigm Shift and The Season in Review This week's episode is Season 1 in review. I have covered so much this season – 30 episodes’ worth. I will review the topics of each episode and explore how one ties into another. I have packed a lot of information into this season, all designed to make your roadmap to diet success a little easier because now you know things...

Send a text Episode 30: Intuitive Eating This episode investigates Intuitive Eating which is actually a simple idea. It means that you make peace with all types of food. Unlike traditional diets that restrict or ban certain foods, intuitive eating requires you to stop looking at food as “good” or “bad.” Instead, you listen to your body and eat what feels right for you. Let me just say, MUCH easier...

Send a text Episode 29: Mindfulness: Another Important Key to Escape Diet Prison This week’s episode is all about mindfulness practices. Sometimes all we need to not dive face first into the buffet or chocolate cake is to stop, breathe and center ourselves. Eating slowly and having gratitude for what is in front of us, will also go a long way to stop that headlong dive. In my course, Breaking Free...

Send a text Episode 28: Answering some questions and queries This week I am going to go over the questions I get about all eating plans. I also address myths about Keto. The answers to these questions are valuable pieces to the Roadmap puzzle, and will help you make informed decisions.   1:13.         Personal Story 3:05.         Do I have to fast? 4:34.         Do I have to eat organic? 7:12.   ...

Send a text Episode 27:  All About Sugar This week’s episode is all about sugar. Yes, it tastes good, but there is a science behind why we crave it and cannot stop ourselves from eating it and overeating it. Are you addicted to sugar? Why do you crave it? How can you detox from wanting it so much? What role does sugar play in inflammation? Is sugar so bad? Where is it hiding? Do we have to be a su...

Send a text Episode 26: Inflammation and Grains This week’s episode is about grains and inflammation. I would venture to say the worst part about the holiday season is not so much the overeating, but what is on the menu. Sure, you can be derailed with a weight gain, but more importantly, you are derailed because of how you feel. You might feel bloated, your joints might hurt or you might just feel...

Send a text Episode 25: Eating when you Aren't Hungry, Parties and Protocol This week’s episode is about eating when you are not hungry, parties and how to use your protocol. We are heading into the holiday season, and this will be important advice to keep your head about you. Yes, I have been asking you to pay attention and eat when hungry and stop at enough. But when do you break that sort...

Send a text Episode 24: Three Important Concepts for Success This episode is about locus of control, cognitive dissonance and confirmation bias. I know… too sciencey and not what you signed up for, but believe me, you will want to listen to this one. Remember in last week’s coaching advice I talked about it being time to start writing your own roadmap? These three concepts will give you incredible...

Send a text Episode 23:  Self-Talk and Affirmations This episode explores self-talk, affirmations, and how you can make them something you can believe. Learn to pick a quality you aspire to have and phrase it in a way that will be real for you to understand and strive towards. Learn to ladder your affirmations in much the same way you did in Episode 18 on the principle of Kaisen. Exploring the mis...

Send a text Episode 22: Forgiving Ourselves and Moving On       It is not your relationship with food that determines whether you can stick to a program, lose weight or accomplish your goals. It is your relationship with yourself that determines any and all success that you have. Nothing ever good comes from hating yourself.  In this episode I continue Episode 2's topic on mindset, and explor...

Send a text Episode 21: The Mediterranean Diet Interest in the Mediterranean Diet began in the 1950s, when it was noted that heart disease was not as common in the Mediterranean countries as it was in the United States. There are no concrete rules for how to follow the Mediterranean diet, but there are many general guidelines that are covered in this episode. This episode's segments on mistak...

Send a text Episode 20: Triggers, Habits and Emotional Eating      We all have triggers, habits and emotional connections with food. When we are hungry, but not really physically hungry we know it as head hunger, heart hunger, or, which covers both, emotional hunger. This episode explores triggers, habits and connections, and will show you how to disassemble them.  Episode 20 looks at the mistakes...

Send a text Episode 19 - Urges and Cravings Don't miss my PEEPS STORY this week, which kicks off the episode that explores the reasons  for cravings, including physical reasons, emotional  and other reasons, examining what you can do when faced with a craving.  More detail is given with examining urges and the differences between cravings and urges. Learn the "pickle theory" and how...

Send a text Episode 18: Kaisen - The Practice of Gentle Improvements The SMACKDOWN method of goal setting in Episode 5 is only a start. Here is a process of small and gentle changes, known as Kaisen, that will help you see how to be successful with measurable and achievable goals. You will also learn about the technique of Goal Laddering which will also help you be more successful. Your actionable...

Send a text Episode 17: Plant-Based Diets One of my listeners had asked me to explore plant-based diets, and so here it is! There can be overlap between whole-food, plant-based and vegan diets, but there are also some basic differences.  This episode defines 8 different ways to eat while still being considered a vegetarian, or plant-based, eater. Then I go into depth on two popular approaches: &qu...

Send a text Episode #16:  KISS - Keep It Simple Sweetheart Stop complicating things, my friends! Hear my story about how I tend to overcomplicate things, and so have learned what to pass on to you.  It can be as simple as Yes/No lists or If/Then lists. All food plans and food styles have bones. You just need to learn them.  Learn to have your own back and keep it simple. There is scientific eviden...

Send a text Episode #15: Grocery Shopping In this episode learn how to do the front-end work of grocery shopping so that actually doing it (whether on-line or in-person at the store) does not have to be a monumental and dreaded task.  Learn why grocery shopping for any eating style does not have to be expensive and difficult.  Being aware of the mistakes we make and why we are making them will cut...

Send a text Episode 14: Cooking for the Family In this episode you don't just learn how to plan and put together meals for the entire family, but you learn something about support too. I support you to dispel beliefs that anyone's opinion of us at the table matters not, and that we need to learn to have our own backs and be our own support system. Your family and friends will travel your...