Nourishing Nuggets

I love being in the kitchen and making sure I am meal prepping and cooking enough for my family. But, it can sometimes be stressful as a busy mom of 3! Today, I am sharing some cooking hacks that have been saving me time, helping me add nutrients to our meals, and helping us avoid resorting to take out too many nights of the week! I hope you enjoy this episode and can start using some of these tip...

Today, I'm sharing 3 routines I am loving right now and how they have given me more freedom and helped me seamlessly follow habits that are important to me. Routines and disciplines can bring us so much freedom because they can create seamless systems to help and support us as we reach our goals! I hope this episode helps and inspires you to establish some healthy habits and routines for yourself...

Today we are talking about how focusing on your future self can change the game with your consistency! I share a bit about my impulsive nature, and how being more future focused has helped me with not only eating habits, but spending, reactions, and productivity as well. I end the episode by giving you some journal prompts and questions that you can ask yourself as you focus more on doing things y...

I've gotten this question a few times, so we are finally talking about it today! We're chatting all things nutrition labels, ingredients lists, and how to pick nourishing foods without getting confused by the labels! I hope this episode is insightful and helpful!    I am so excited to share that I am opening up spots for high level, 1:1 coaching in November! I would love to see if we would be a go...

Today, I'm sharing a bit about my November goals, unexpectedly opening up about my goal to be a less irritable and overstimulated mommy, and sharing some tips to setting goals that you can actually take action on! We talk about mindset, nutrition, and household goals and habits today, and I hope it inspires you to set some goals and intentions for yourself as well!    And if you want to dig deeper...

It's Q&A time! Today I am answering questions about supplements I take, how to have healthy boundaries around sugar, and how I "do it all" (which I don't). I get into each question in depth so it's a bit longer of an episode but I hope you find it helpful! Enjoy!    I am so excited to share that I am opening up THREE spots (only 2 are left!) for high level, 1:1 coaching in November! I would lo...

This time of year can be confusing, stressful, and overwhelming, especially if you still want to somewhat still feel your best and not be in a sugar coma for 2 months! I used to approach this time of year so differently than I do now, so I wanted to chat a bit about what used to happen, a big realization I had, and how I approach the holidays now!   This nugget is a bit longer than usual but I do...

Today, we are going over 3 steps I took to give myself the mindset upgrade I needed to lose weight. This episode is jam-packed with value as I share the mistakes in thinking I had, and also how I grew out of those and into an abundance mindset when it came to nutrition, my body, and health! I hope you enjoy this episode!    And like I mentioned, I am opening up THREE spots for high level, 1:1 coac...

Today's episode will go over the type of "food tracking" I follow that has helped me stay consistent with my health goals while losing weight and learning how to truly nourish my body. We'll go over the benefits of having data, when tracking may be hurting instead of helping you, and ways to still stay intentional with your intake without driving yourself nuts with apps and numbers! I hope you enj...

We all know life can get stressful and things pop up that derail us from our goals or get us into a negative funk.   Today, we are chatting about 4 questions to ask yourself when life gets hard, because the truth is, life will always be stressful, but how we RESPOND to the stress is something we can mature and grow in.   It's important to have tools in our arsenal that help us deal with stress ver...

Today's episode is all about not following through with the actions we KNOW would be good for us. Whether it's with our health, spending habits, household, or other goals/intentions we have, we can sometimes feel ashamed and guilty when we don't do what we know we "should" be doing.   Today's episode will go over what may be blocking you from growth, and I really hope you get inspiration and are r...

Today's episode is all about a parenting concept that also applies to our health and wellness journey!   Consistency and doable habits are SO important, so why do we start our journeys with extreme diets and rules that we don't intend to follow for the long run?   Today's episode may be eye opening for you if you tend to try any extreme and quick fix diet, only to "fall off track" and end up where...

I have been meaning to do a Q&A episode and finally got around to it! Today's questions were all about nutrition density, eating out when that's your reality in your current season, and healthy snack ideas!   Be sure to submit questions whenever I post a question box over on IG, or you can always DM me your questions/podcast episode requests over on IG as well!      BECOME A MEMBER TODAY! Espe...

Today may be another tough-love episode, but it's also one that I needed to hear, and I hope you will get a lot out of it too! We're chatting all about starting your new years resolutions now, why we keep putting off progress, and having a mindset focused on your daily and consistent habits over time that will get you to your results!   I hope you enjoy and take so many nuggets out of this one! An...

Today, we're chatting about why building a Nourished and Free plate (aka learning how to balance your plate) can help you make consistent and nourishing choices for your health. When we understand the science behind this nutrition strategy, we will feel more empowered when meal planning and choosing the foods we are putting into our body, because we will approach our health with more intention! Ho...

Today, we are chatting about my pet peeve: why the wellness industry has gotten such a bad reputation. Have you ever gotten teased or put down for wanting to make a healthy choice, ordering a salad, or prioritizing your growth? I have, and I don't know why. This episode will hopefully revitalize your commitment to your goals so you can be confident in the choices you want to make!    Let's normali...

Today we are chatting about confidence, self-efficacy, and how to boost your trust in yourself that you will actually follow through on the goals that you have! We can get so frustrated sometimes and start shaming ourselves when we don't do what we say we want to do, but one of the biggest ways to boost your confidence is through the power of self-efficacy, which I explain in the episode! I hope y...

Perfectionism is one of the biggest hurdles to success with any goals we have. Today, we'll be asking ourselves 3 questions (I recommend journaling through them!) to help us start shedding this identity that is holding us back and instead, step into consistency and progress with our health, habits, and goals! Because trust me, perfectionism is NOT the way to live a sustainable and healthy lifestyl...

Today, I'm sharing a bit about my past and how I lost 45 lbs after decades of binge and emotional eating. If you struggle with food anxiety, emotional eating, or feel chaotic around food, know you are not alone and freedom is possible for you, too! In today's episode, I'm sharing some tools and mindset shifts I had to embrace in order to change my thoughts and habits from the inside-out.    And if...

Today, we're chatting all about calories! Do they matter, should we count them, and do we need to be in a deficit? I'm sure these are questions you've wondered, especially if you've been exposed to all the contradictory data on social media or your google searches.   Today, I'm sharing my take on calories as a dietitian and someone who has struggled with mindful eating, because it's not just about...

Today, we're chatting about being in a bad mood, which I'm sure we've all experienced in our lives, and tools to use to not let your funk ruin your day. For years, I let my emotions and moods dictate my day, but now I use these tools to help me still show up as the woman I desire to be even when a "hard day" comes along.   This isn't a perfect science of course, but at least it'll help you get one...

We're breaking down the two types of vegetables today, starchy and non-starchy vegetables. We're talking about the differences between the two categories, what they each do, and how to incorporate them into your day!   If you want to learn more about the meal building method I use with my clients, access my free meal building guide HERE !   Helpful links!   Book a one-time strategy session with me...

We're talking all about self-care today (or what I also like to call soul-care) and how these little snippets and habits of checking in with ourselves can make a massive difference in our mindset and health. We don't need to overcomplicate it, but instead of escaping and distracting our way through stress, what would happen if we leaned in and we were actually kind to ourselves and tuned into our...

This episode is dedicated to one of my favorite ways to coach on the Nourished and Free method: the membership! Enrollment is open this week, and I thought it would be fun to run through who the membership is for, the benefits you'll experience, and why you should join the membership for September!   At only $37, this membership is value packed and a great way to commit to your goals and start nou...

Falling "off track" is something that kills consistency, but also something that we need to re-define and let go of if we ever are going to reach our goals. Today, we're chatting about the three things to do if you find yourself always falling "off track" and how to end the cycle of self-sabotage!    Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with fr...