The Nourished Chat

Join the 12 Days of Fitmas! Ever felt like the blueberry girl from Willy Wonka after a holiday meal? Yeah, me too. But it doesn't have to be that way. This episode is all about finding the sweet spot between enjoying your holiday feasts and maintaining a healthy lifestyle. I share my personal experience and practical strategies to keep you feeling good and guilt-free, including incorporating p...

Picture this: you've been sweating it out at the gym and eating healthier, but when you step on the scale, your weight's gone up - sound familiar? Join me and special guest Jeff Dalzell to discover the mysteries of the scale. As a father of twins and a fellow fitness coach, Jeff delivers some hard-earned wisdom with candid insights into the challenging journey of weight management. We sift...

If you’re always finding a reason to delay your weight loss journey, you NEED to hear this. I'm going to challenge you and the fear of change that's standing in your way. Ask yourself why you don't think now is the right time and to reflect on if you actually want to make the change. There are ways to get started even if you have a trip or other commitments coming up. These strategies...

Jazmin prided herself on eating one meal a day and living on coffee. But she couldn't lose weight, even though she was working out at F45 7 months later, Jazmin has lost 40 lbs while eating 3-4 meals a day (including her favorite foods like carne asada tacos)! She is no longer afraid of food, and has gained confidence in every aspect of her life Get ready to be inspired by Jazmin's journey...

Have you ever left the Thanksgiving table feeling like the blueberry girl from Willy Wonka? Missed out on a day of vacation because of a hangover? Felt bloated and grumpy after indulging? We often think of holidays or vacations in black or white. Either going ALL OUT or not enjoying ourselves at all. But I would argue that the sweet spot lies in the middle. In indulging mindfully, so you have a gr...

A metabolic reboot or reverse diet is basically the opposite of a typical diet. Instead of reducing calories to lose weight, you methodically add calories you’ve taken away to get your nutritional intake back to maintenance levels or slightly above, without gaining a whole bunch of fat in the process. Angelique is a women's health coach specializing in metabolic reboots. She has personal exper...

You don't have to give up your favorite foods to lose weight - in this episode I'll show you how small adjustments can add up to big changes in how many calories are in your meals! Key Takeaways: Create a calorie deficit by making the foods you enjoy lower in calories. Change proportions to increase the volume of vegetables and decrease carbs and fat in meals. Use smaller plates and bowls...

If your goal is weight loss and you're not seeing results from exercise, then it's time to focus on your nutrition. Exercise is not a high predictor for weight loss, but there are so many other amazing benefits to exercise like stress relief, muscle growth, and increased cardiac health Does this sound familiar? You've been sweating it out at the gym, putting in hours of intense exercis...

Amanda had planned to get fit and lose weight before her 40th birthday - but ended up turning 40 at her heaviest weight. That's when she started her nutrition and weight loss journey with us at The Nourished Path! She's now exercising less than before but in less than 6 months lost 23 lbs and 8 inches off her waist, and has been maintaining that weight for the last few months despite summe...

Bonnie and DeeDee both are nutrition coaches who have ADHD. How to we make sure that we eat in a way that nourishes our bodies even with ADHD? Topics: How did DeeDee know she had ADHD Using safety foods Incorporating variety while having stability Food organization Executive functioning Staple food prep Eating what we see Resources: The Flavor Bible Salt, Fat, Acid, Heat DeeDee's Social Media

Electrolyte drinks like LMNT, Liquid IV, Nuun, Ultima and more are everywhere! But what is an electrolyte? Do you need to be adding an electrolyte drink to your diet? And how can you optimize your eating so that you're getting those nutrients from your food? Some people will find that they could benefit from supplementing with an electrolyte drink or sports beverage, especially during a hard w...

What on earth is the difference between a Registered Dietitian (RD) and a Nutritionist? Join Bonnie and guest Dan Feldman (both Registered Dietitians) to talk about what the difference is, and how to make sure that the person you've hired as your nutrition coach is qualified to give you advice! Topics: What is a Registered Dietitian What are the qualifications to become a nutritionist What are...

Join Bonnie and guest Amanda, a clinical pharmacist and mom who has mastered meal planning for her family. Weekly family meal planning sessions allow her husband and daughter to contribute, creating a sense of ownership and enthusiasm towards healthier choices. Amanda and Bonnie share practical advice on dealing with differing dietary needs within the family, a reality for many households. We'...

Could skipping breakfast actually be the secret to sustainable weight loss? Or is it just a fad? This episode throws the limelight on the popular dietary practice - intermittent fasting. The Nourished Path coaches and Registered Dietitians Trisha and Bonnie delve into the various forms of intermittent fasting and challenge the notion that this method is superior to a simple calorie deficit for wei...

Stop wasting your time and money on special supplements and detoxes if you aren't drinking enough water! Unravel the mysteries of hydration with me, Bonnie, a registered dietitian, as we illuminate the critical roles of water in our bodies. Get ready to quench your thirst for knowledge, as we delve into the importance of water for weight regulation, inflammation reduction, and enhancement of m...

When I first met Gabriela, an inspiring alcohol-free success and accountability coach, I knew we were destined for a rich conversation. Our engaging dialogue delves into her past experiences and the pivotal moments that urged her to reassess her relationship with alcohol. Gabriela's candid recount of the physical and mental benefits she's reaped since her decision to quit drinking lends te...

Ever wondered if you're getting enough protein? We'll look at the often misunderstood Recommended Dietary Allowance (RDA) for protein, and why it's just a bare minimum, not an optimal goal. We'll also dive into why your protein needs might differ based on your lifestyle choices and objectives - be it weight loss, muscle gain, or generally maintaining a healthy routine. Are you conv...

In this episode of The Nourished Chat, host Bonnie welcomes special guest Ashley Johnson, head coach at Orange Theory Bothell, to discuss common questions that Orange Theory members have about nutrition. 1. How can vegetarians get more protein? 2. How many calories should you eat for weight loss? 3. How should your eating change when you're done losing weight and want to focus on building musc...

Guest Jason of Bileau Built and I delve into an often overlooked aspects of fitness and wellness: REST. We provide valuable insights on the dangers of overtraining, dispel the myths surrounding celebrity workouts and diets, and emphasize the importance of proper nutrition for optimal performance. Resting prevents injury, illness, and just getting plain burnt out with fitness! But it can be hard to...

Over 80% of people who maintain their weight loss for years eat breakfast every day. Meal conssistency is a huge portion of success! But mornings can be hard - so you have to be prepared to succeed with quick and easy breakfasts. I'll give you all my favorite tips to make sure your day gets off to the best start! Get the Eating on the Go Guide here: https://view.flodesk.com/pages/645d1f204df98...

Katie is a full time working mom of 4 kids under the age of 8, with the youngest being twins. When I first met Katie, she was newly post partum after her 2nd baby, and had gained 80 lbs in that pregnancy. Even with working out religiously at Orangetheory, she gained more weight than she'd intended in the pregnancy, and was having a hard time losing it afterwards. Working together she lost the...

Have you ever felt guilty or embarrassed because you can't quite stick to your nutrition goals? It's no different than signing up for a gym membership or having a running buddy; there's no shame in needing a little extra accountability and support. Today we focus on changing negative self-talk and recognizing that nutrition is not intuitive for most of us. The reality is that eating is...

Join Bonnie RD and special guest Jodie who is an Orangetheory coach and trainer certified with the United Endurance Sports Coaching Academy for valuable tips on how to fuel your body and stay hydrated during a long hike When it comes to fueling for a hike, it's all about balance. Learn which foods to avoid and which ones to focus on, and how to make sure you're getting the most out of them...

Tina shares her inspiring journey so far losing 12 pounds in just six weeks with the Nourished Path, and shows that weight loss is still possible in your 50s. We talk about how important it is to add healthy foods instead of restricting whole food groups to create sustainable and enjoyable lifelong change. With the support of coach Kendal, Tina learned how to make healthy choices when eating out a...

What you eat plays a huge role in how effective your workouts are! But it can be very confusing and there's a lot of information out there. Do you need to slam a protein shake, like, immediately after your workout? Does it matter when or what you eat around your workout? If you want more information - check out my blog post for more specific ideas on what to eat: https://www.thenourishedpath.c...