Nourish and Nurture

Send a text Episode 13: Whole30, Paleo and Primal This episode explores three very similar eating styles: Whole30, Paleo and Primal. I give you my experience with all three, and how to make each of them work best for you. They are not intended as weight loss styles, but done correctly, they can be. I talk about what mistakes we are making, why we are making them and the cost of doing so. This week...

Send a text Episode 12:  Dancing With Your Chosen Food Plan In this episode, hear how 30+ years of experience as a belly dance teacher and performer helped me turn dance lessons into plate lessons.  Truly, there is an escape route out of diet prison and that is learning to dance with your chosen food plan.  See the list of dance-to-plate lessons below to get a glimpse of the dancing you will be do...

Send a text Episode 11: 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 10: What is Keto? With this episode I begin a series of episodes that explores different eating styles and diets. 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 actionabl...

Send a text Episode 9: On the Road and All Those Summertime Parties We need different routines and foods for summertime. The days are longer and might be busier. We might be on the road or going to summer parties. The same old same old does not work for summer, but it doesn't have to be a free-for-all either! Learn to use the tools you have in your arsenal so you aren't starting all over...

Send a text Episode 8: Protocol Meal Planning Helps You Do What You Say You Will Do Walk through the process of Protocol meal planning so that you can get to the point where just thinking about what you might eat in a day is all you will need to stick to your eating plan and intentions. Learn how to build awareness so that, while you might start out weighing, measuring and tracking your food, you...

Send a text Episode 7: Another Key to Freedom: The Good-Better-Best Method The Good-Better-Best method is a great way to make your next best decision - whether that is with your next meal or choosing water instead of a sugared drink. Let's get out of all-or-nothing thinking  which will never be achieved anyway. Don't let the misguided striving for perfection be the enemy of good - which...

Send a text Episode 6: The Key to Diet Freedom: Using Your Hunger Scale In this episode learn all about how to track your hunger and satiety cues. If you have been using Apps, commercial diets, or tracking of some sort up to now, hold on to your hats. Pick your hard... it takes time (and might seem hard) to learn how to respond to your body's need for food (and quantities), but once you learn...

Send a text Episode 5: Setting Goals In this episode learn all about the SMACKDOWN way of setting goals. Learn how more about how goals are different from WHYs, but how to do the process the same way. Just as your WHY can be an umbrella for many WHYs, you will learn to see that one goal might actually be an umbrella for many goals. There are a few mistakes that people make in setting goals, and th...

Send a text Episode 4: Using WHYpower not WILLpower Explore the reason that WHY you working towards a more healthy lifestyle is morning important than how much willpower you have. Follow me on my personal journey to how and WHY I got to where I am today with my book, course, website and this podcast. I found that crises clarified my WHYs along this journey and why those WHYS made me strong. It had...

Send a text Episode 3: It's the food! In this episode, "It's the Food!" we learn about what the food itself does to our bodies. Too high insulin can result in very high blood sugar and type 2 diabetes. It can also lead to a cascade of metabolic problems.  Besides insulin, other hunger hormones, such as ghrelin and leptin get out of whack, further thwarting your weight loss effo...

Send a text Episode 2: Your Mindset: You are not broken! This episode explores your relationship with yourself, which sets the stage for your relationship with food and eating. I give you my personal story of when I didn't even approach The Land of Good Enough and teach you about the parable of Buddha's Second Arrow which tells us that pain is inevitable, suffering is optional.  I explor...

Send a text Episode 1:  Unraveling Ten Top Diet Myths Sometimes our weight loss efforts are thwarted by popular diet myths. We get hung up on trying to follow all the diet rules and we lose sight of the fact that some don’t make any sense or are not supported by the latest science. We are not machines. Each person has their own metabolism, likes and dislikes, cultural backgrounds, habits and lifes...