Nourishing Nuggets

Where we've been the past few weeks, and some changes to life and business moving forward.   Thank you all for being here and for your continued prayers for Alex and our family!    Nourished and Free resources:  FREE journal prompt PDF guide HERE FREE how to plan for a successful week guide HERE FREE meal building guide HERE 2 week Nourished and Free kickstart HERE 4 week Nourished and Free course...

Today's episode digs into the mindset work I do with clients to help them see the freedom in saying yes, and the freedom in saying no. Sometimes, we miss this important piece in our food freedom journey and assume that we have to say yes to everything to live in "freedom."   But in reality, a life like that is pretty chaotic, which is why I teach my clients a method of freedom that empowers them t...

What are you putting on everyday? What attitudes, thoughts, or habits are you taking into each day?    We've been saying this a lot at home lately and I thought this message may resonate or inspire some of you as well. Scripture calls us to "put off" our old selves and "put on" new selves, and we've been using this analogy in regards to our attitudes, habits, and thoughts.    Today's episode is ab...

We have another Q&A today and I hope you find it helpful!   The first question was all about self-care for busy moms and how to prioritize those habits, and the second one was how to encourage your children to eat healthier. I aimed to bring some practical tips along with a little tough-love and real talk in my answers, but ultimately I hope you find this episode encouraging today!    Thanks f...

Today's episode will give you ideas on foods to make in advance to make your school year go by smoother! I go over each meal (breakfast, lunch, dinner, and snacks) and give you some ideas to help you brainstorm and start to prep ahead!   I know having food on hand has become a full time job to so many of us (lol), so I hope this episode is helpful for you all!   Links to food/items discussed in th...

Today's episode is all about the 5 things that I refused to do to lose 45 lbs. I spent decades stuck in unhealthy cycles, gaining and losing the same weight over and over again. I finally had to break up with some unhealthy diets and rules, and that's what I'm sharing about today!   And as always, scroll down for all the helpful links and/or to book a call with me so we can strategize what your da...

It's that time again! Time to share some of my goals I have for the new month, especially with the school year approaching and a complete change for our family as we venture into homeschooling!    In this episode, I share some of my personal goals, and also my biggest tip on how to set goals that you enjoy reaching and that you will actually stick to! If you are having trouble setting goals or hav...

Hi friends! I got asked this question on IG and I thought, what a fantastic podcast topic!   So today, I'm sharing with you my 4 tips on how I try to get things done with three littles at home. It just takes a little planning and intention (download my free planning guide below!), taking advantage of the time you have, and including your kids in the care of your home.   Hope this episode helps you...

Today we are going to get vulnerable, and I am going to be sharing things I regret doing and thinking when I was a new mom, and the simple habits I started to develop to shed my old mindset and step into a new mindset as a mama.   I hope this inspires you, especially if you feel overwhelmed, like you're constantly in survival mode, and don't know if you'll ever enjoy this season with your kids.   ...

Today, we are going over four of the most common reasons why you may still be craving sugar no matter how much self-control or willpower you are trying to use.   Sugar cravings can be difficult to manage, especially when you are simultaneously trying to nourish your body well and reach your goals.   I hope this episode will give you some insight as to why you may still be craving sugar, and give y...

Today I am sharing with you (and getting pretty vulnerable) about the habits I am currently tracking! I'll be going over why I track, how I help my clients track, and the old and new habits I am tracking going into the second half of the year. I hope this gives you some ideas on what you could possibly start tracking and being more consistent with in your life!    *I also mention in the episode th...

*Hi friend! You may have noticed a new intro! It's still the same old me, focusing on nourishing your body, mind, and soul, with a bit more mom life and intentional living tips being sprinkled in there! So don't worry, nutrition and health content absolutely will still be found here, along with tips on lifestyle, habits, routines, and mindset to inspire you! Because they all do work together to no...

Today we are talking about ways that we may be sabotaging our progress with our goals, particularly when "life happens," which is always to be honest, and what we think we "deserve" after a hard or rough day.   I'll get honest with you about ways I used to deal with stress, what I thought I deserved after a hard day, and how to flip our mindset and give ourselves what we actually deserve during a...

Today's episode was off the cuff with no notes, just two friends chatting and catching up! I'm catching you up on everything we've gone through this year...the good and the bad...and some major changes happening in our family! And as always, I'll be sharing what I'm learning and how I'm growing through it all. I hope you enjoy!    Thanks for listening! I appreciate you!    I only have ONE spot lef...

Today's episode goes over one simple change I made to my daily meals to help me consistently and finally lose weight after years of being on the yo-yo. I spent so much of my life trying to eat as little as possible, only to have chaos and overeating hold me back from my goals. Today's episode will compare person A to person B (based on real clients I've worked with and myself!) to see how just eat...

Today's episode is a juicy one and gives my personal opinion on personality tests, how they could be getting in the way of your growth, and why I don't buy into them anymore. I hope you get some inspiration and ideas on how to embrace renewal and refreshment, instead of getting bogged down by "how you've always been." There is always room for growth and change, my friend, and I hope you feel empow...

Today's episode goes into this concept of creating a "nourished foundation" and focusing on how you are feeding your body MOST of the time. We will look at your weekly meals, how nourishing they are, and how building a nourished foundation can help you enjoy treats and sweets in a resilient way, without spiraling or guilt.   I will also go over some ways to add intention to your meals if you find...

Today, we are doing a deep dive on the concept of Addition Nutrition, because it was a game-changer for me on my own journey, and I know many of my clients also say that it was the secret sauce for them to finally get consistent with their health, habits, and routines, too!   Addition Nutrition is a staple of the Nourished and Free method, and I hope it empowers you to start approaching your meals...

Today's episode will go into a mindset shift that I coach my clients on, and it's all about how to talk yourself INTO your habits and goals this week instead of talking yourself out of them.   We are SO good at talking ourselves out of the workout, the healthy meal we prepped, or spending less money on take out, but what if we used that same energy to talk ourselves into keeping those promises we...

Today's episode is all about how to plan for a successful week when it comes to living with intention and reaching the goals you have. We cannot simply keep wishing for success without having some strategies and systems in place to make it happen!   This episode goes over my step by step system on how I plan for a successful week with my goals and intentions in mind, and you may want to take notes...

Today is my daughter's 7th birthday, but also marks 7 years since I became a Mommy!   I wanted to chat a bit today about motherhood, my story and the mindset shifts I needed, how to thrive in the tired and mundane moments, and how to find joy in your season instead of escaping the stress through scrolling, spending, eating, or other unhealthy coping mechanisms.   Because you were made to thrive, m...

STRESS, it can sabotage our progress, goals, and motivation, right? Today I'm going over three questions that I have been asking myself this year that have been helpful in empowering me to show up for life, even when life is hard.    Because the truth is, most of the things we turn when coping with stress don't help our stress, but simply compound it (scrolling, spending, eating, etc).   Let's sta...

Today's episode is all about one of my favorite topics...morning routines! I am a big fan of helping my clients curate an intentional start to their day, for not only their mental health, but also their physical and emotional health. In today's episode we will chat about why I started my morning routine, what helps me stay consistent, and the benefits that I have seen over the years from having a...

Today's episode is a part 2 on why we overeat. Today, we will talk about the emotional, stress, and circumstantial triggers we have that often encourage us to run to food to feel better. This episode will not only give you practical tools and coping mechanisms to practice instead, but also the mindset shifts needed to actually DO the things that will help you feel better!    And if you stuck aroun...

Today's episode is a part 1 of 2 on why we overeat. As a dietitian and through my years of experience, I have seen two main reasons why people overeat. Today we will be going over the physiological reasons why people overeat and the two ways I recommend combatting this (one is nutrition related, and the other is mindset related!) I hope you get a ton out of this episode, and be sure to tune in nex...