Oh How Healthy: Recent Episodes
Jamie Zwier | Oh How Healthy
The Oh How Healthy Podcast hosted by Jamie Zwier, BS. Ed, CHHC. Jamie is an elementary teacher turned health coach. She teaches busy families how to simplify healthy eating so that eating well can fit into tight budgets & tighter schedules.
Jamie recognizes that every family & situation is unique, which is why she takes a holistic approach when sharing health and lifestyle recommendations.
Learn how to take action, practice self-respect, maximize your time, crush long sought after goals and ultimately find a healthy work/life balance that works best for you.
Jamie loves proving that having a healthy, balanced lifestyle DOES NOT have to be stressful, time-consuming, restrictive, tasteless or expensive at all, it’s just the opposite!
Jamie works with clients via her meal plan membership site “Oh How Healthy Insiders” that provides all the materials that any busy family would need to put healthy eating & weight loss on autopilot!
www.OhHowHealthy.com
In this episode your host, Jamie Zwier owner of www.OhHowHealthy.com interviews the very talented Kelly Carino.
Kelly Carino is a pediatric occupational therapist and owner of mOTivated kids LLC in Collingswood, NJ. mOTivated kids helps families reduce stress around daily routines by identifying and supporting underlying sensory, motor, and behavioral challenges so that children feel comfortable and confident within their bodies to explore, participate, and engage!
Learn More & Connect with Kelly - IG: @motivatedkids FB: @motivated-kids Website: www.motivated-kids.com Email: motivatedkidsllc@gmail.com
Timestamps of the this episode
2:00 -Intro to Kelly
4:01 - Different occupations in a child, daily routines & how to support
7:50-The difference between bad behavior & knowing when intervention is needed
9:18- Identifying if occupational therapy is right for you & who Kelly works with in her practice
11:11- How to manage sensory sensitives around food
14:44- Why kids seem to only want to eat the same foods on repeat and what to do about it
15:15- How to tell if your child is eating well balanced & what can help
16:00- How to get kids motivated to eat new foods
19:25- How to get kids to eat the food you want them to eat!
21:25- Best practices when presenting a child with a non-preferred food
23:04- How to was your concerns as a parent wanting your child to eat healthier
Your clothing and outfit choices can affect your personality, mood, and emotions. In this episode, Alexandra & Jamie talk about why certain outfits can make you instantly look lighter, feel more confident, and encourage you to make healthier choices throughout the day! Connect with Alexandra Louise & download her freebies that were mentioned in the show below! Included: Body Type Guide & the Empowerment Art Printables >> Millennial image Concierge Freebie Download Connect with Alexandra on Insta >> https://www.instagram.com/millennialimageconcierge/ Connect with Jamie on Insta>> https://www.instagram.com/ohhowhealthy/ Continue the converstation over in the Facebook group >> https://www.facebook.com/groups/OhHowHealthy/
So you're not exactly the type of person that's into clipping coupons ✂️, no worries! (Me neither)
Check out these 10 grocery shopping tips that will help you save hundreds on your next monthly grocery bill.
Plus, once you get started using these tips you will not only be saving money but you'll also be eating healthy too!
Let's dive in!
xo Jamie
Don't forget...
FREE DOWNLOADABLE MEAL PLAN & GROCERY LIST TEMPLATES + RECIPES
DOWNLOADABLE TIPS FROM THE SHOW
Online Grocery Shopping Discount Codes:
$10 OFF INSTACART ONLINE GROCERY DELIVERY
$10 OFF WALMART GROCERY
Let's hang on Instagram. Send me a DM and ask me any question:) >> https://www.instagram.com/Ohhowhealthy/
More of a Facebook person? Join out online community here >> https://www.facebook.com/groups/OhHowHealthy/
Trying to love yourself while you lose weight seems a bit counterintuitive. After all, you’re working hard to change your body, so that must mean you don’t love it the way it is, right? Wanting to get healthy and accepting the body you have today don’t have to be mutually exclusive.
Embarking on a healthy weight loss program should inspire you, energize you and make you feel proud of yourself. It also takes time and patience.
This can be a hard for many, but remember that when you begin a weight loss process from a place of self-love and acceptance, you are more likely to set realistic goals and allow for the little setbacks and disappointments that are a common stumbling block for many.
Inside this episode, you’ll find some suggestions to help you remain positive and true to yourself on your pathway towards reaching a healthy weight. See you inside the episode!
Continue the conversation & say Hello!:
Connect on Instagram here @OhHowHealthy
Connect on Facebook here! @OhHowHealthy
In a recent Facebook poll, I asked my community what their top struggle was when it came to getting healthy meals on the table.
The number #1 answer was...drumroll, please
Meal planning!
I don't know about you but I can definitely relate! For me & maybe for you, shopping for groceries is the EASY part.
Knowing what to buy, checking prices, knowing the best ways to store the food, meal planning & meal prepping was a whole other story!!
Through what seemed like forever, I cracked the code. I was able to get my grocery bill down to $100 for a week's worth of healthy food. Not only that but I was in & out of the kitchen in 1 hour with meal prepped food for the week.
I boiled down my meal planning process to 3 simple parts & that’s exactly what I’m sharing with you today! Below is my painless process to help you meal plan so that you can not only get healthy meals on the table but in an affordable and timely manner week after week! [If you wanted to download a sample grocery list, similar to what I provide to my Oh How Healthy Insiders you can download that here!]
Ok, so I like to break the meal planning process down into 3 parts. The before, during and, after process.
Part 1: Uncover key tips that are going to increase your success before you even step food into the grocery store!
Part 2: Learn what foods to pick while at the grocery store that is going to stretch your dollar and be great for your health!
Part 3: Discover surprisingly simple ways to increase your likelihood of meal prepping and eating healthy all week long!
Click here to download a sample grocery list & recipes to get started!
Get on the Oh How Healthy Insiders Waitlist here
In the past, I’ve had a rather unhealthy relationship with food & yo-yo’ ed my way through the majority of the diets out there.
Not only that, but throughout my nutrition schooling, I’ve studied hundreds of diets.
What did I find was the best diet that not only worked for me but countless clients that I have worked with?
Find out in Ep.60 of the Oh How Healthy Podcast
Additionally, In this episode, uncover money-saving tips while grocery shopping & how to prevent unnecessary overeating!
Learn the surprising benefits beside weight loss of following this simple eating philosophy!
Email- Jamie@OhHowHealthy.com
Oh How Healthy Insiders - Join here!
Let’s Hang on Instagram & Facebook!
Whether you're trying to lose weight or just eat healthier, keeping a food journal can help you make permanent positive changes tune into Ep. 59 of the “Oh How Healthy” Podcast to learn why!
Learn why food journals work and how to get started with one ASAP.
Additionally learn how to create awareness around your eating habits, track progress, and stay motivated AF!
Apps mentioned in show ->
MyFitnessPal
Lose It!
Let’s hang over on Facebook &Instagram! Find me at the user name @OhHowHealthy and say hello!
In this episode, Jamie Zwier answers frequently asked questions about carbs! “Should we cut carbs out??? Are all carbs created equal?? Can I eat carbs and still lose weight?” Jamie breaks it all down for you in this episode as well as provides you with some simple practical tips that will help you get on track towards living your healthiest life!
Grab some healthy whole-food inspired recipes inside the Oh How Healthy Insiders Anniversary party!! RSVP HERE >> bit.ly/Insiderparty
In this episode, I, Jamie Zwier shares how to overcome the overwhelming thought that sometimes arises when we think about getting healthier. We all start from different places and it's important to recognize that. Within this episode, Jamie shares with you 5 simple tips that will help you achieve any health goal all while boosting your immune system, which is essential during this current pandemic!
Learn more about Jamie & Oh How Healthy by join our FREE Facebook group here
Ever tell yourself “No, no, no!” when around unhealthy foods? Then hear yourself saying “OK, Just one bite” only to find yourself polishing off a whole box of candy or a whole bag of chips? Yea, I know the feeling all too well too.
In this episode of the “Oh How Healthy” podcast, I, Jamie Zwier, share 5 tips that will help you feel guilt-free around indulging in your favorite unhealthy foods.
Additionally, I talk about how to manage family members that won’t give up bringing their favorite junk food into the home!
Finally, If you ever find yourself jumping from salty snacks to sweet snacks, I explain why that might be in this episode!
Let’s hang over on FB & Instagram! Find me at the user name @OhHowHealthy and say hello! Tell me what you thought of the podcast :)
Sample Online Cooking Class For Kids
www.OhHowHealthy.com
In this episode of the Oh How Healthy Podcast Jamie Zwier & her quest Liz Hoyt talked all about;
- Ways to stay active in the home while gyms are closed due to coronavirus
- How to strength train in your home!
- The #1 food that builds muscle at burns fat
- How to structure your meals for weight loss
- Shelf stable foods to create high protein meals
- The best way to figure out of you’re overeating or under eating
- How to manage your blood sugar!
- What the daily recommended amount of protein for women is
Want to be held accountable for your fitness goals? Join our 30-Day Accountability Challenge!!! >>
Healthy Weight Loss Tips for Busy Women Facebook Group >>
In this podcast episode, Jamie answers one of her most request questions….How to fit more veggies into yours & your family's diet in an affordable & simple way!
Jamie shares her 7 most successful tips about how to fit more veggies into every meal!
Join the Facebook Group associated with this podcast here>> https://www.facebook.com/groups/OhHowHealthy/
Download a sample monthly meal plan, grocery list & recipes here>> https://dawn-surf-5110.ck.page/eef8d18cba
Dirty Dozen & Clean Fifteen >> https://www.ewg.org/foodnews/summary.php
Follow along with this free download, My Signature Weight Loss Formula
[Enrollment Currently Open] Oh How Healthy Insiders
Free Kids Cookbook
Connect over in our private Facebook group “Healthy Weight Loss Tips for Busy Women”
In this episode of the “Oh How Healthy” podcast, Jamie talks about what being healthy actually means. With all the different diets and programs out there in the market it can be overwhelming and confusing when seeking a healthier lifestyle. Jamie clears all that up for you in this episode so that you can fit healthy eating into you & your families diets quickly & affordably.
Oh How Healthy Insider Link>> https://www.ohhowhealthy.com/insider
Healthy Weight Loss Tips For Busy Women FB Group>> https://www.facebook.com/groups/OhHowHealthy/
In this episode, Jamie talks about the 5 steps you should take to create your perfect healthy morning routine in 2020.
Continue the conversation over on the Facebook Group “Healthy Weight Loss Tips For Busy Women” >>https://www.facebook.com/groups/OhHowHealthy/
Continue the conversation over in the Facebook group "Healthy Weight Loss Tips For Busy Women" >> https://www.facebook.com/groups/OhHowHealthy/ In this episode, Jamie & Nagina talk about; * How to use spices to flatten your belly & support you on your weight loss journey * How to get spices into your daily routine * Learn the perfect morning spice-filled morning routine! * Spices vs.Supplements? * Not all spices are created equal, learn how to pick out the best spices! * Learn what spices are used to maintain blood sugar & decrease inflammation, etc.
Links to topics that were discussed - - 7 Spicy Dinner Recipes to Lose Your First 7 Lbs (and they're family-friendly!) - Simple Turmeric Tea Recipe for Weight-Loss and Inflammation - Healthy Holiday Recipes Free E-Book - 8 Cinnamon, Cumin & Turmeric Weight Loss Studies Nagina info- Instagram: https://www.instagram.com/masalabody/ Facebook: https://www.facebook.com/masalabody/
December is a time of the year that most people start to feel like the pounds are creeping up on them & I know how hard it can be to get back on track once the holidays are over, but here’s the thing: you no longer have to have to choose between your skinny jeans & your favorite holiday treats!
You can have your cake & eat it too (or cheesecake, or pumpkin pie, or stuffing, or chocolate, or....) all while losing weight!
In this episode, I share some of my favorite tips to avoid overdoing it at any holiday event, dinner, party, or dessert tray that stands between you and your ideal body!
The truth is, the pathway to food freedom is so much simpler than you could have guessed!! I dish it all out in the Oh How Healthy Insiders December challenge!!!
Black Friday & Cyber Monday is here! Get 50% off your Oh How Healthy Insiders membership!!! But hurry because enrollment closes soon & this sale price will be gone for good!
Continue the conversation over on the Facebook Group “Healthy Weight Loss Tips For Busy Women” https://www.facebook.com/groups/OhHowHealthy/
Does it seem like everyone is sick right now, or is it just me?
If you already got slammed with a cold or the flu or that nasty stomach bug, my sympathy is with you! Let's keep you feeling good for the remainder of the season! And if you've been lucky enough to have been in the clear thus far, let's keep that lucky streak going!
Ps.) Even if you got the flu shot, experts are claiming that it's only about 10% effective this year. So here are 10 things that you can do daily to keep that immune system flying high!
Continue the conversation from this episode over here in the “Healthy Weight Loss Tips for Busy Women” FB group >>https://www.facebook.com/groups/OhHowHealthy/
This episode was recorded with Jess Procini, the founder & owner of Escape From Emotional Eating >> www.escapefromemotionaleating.com
In this episode Jamie & Jessica Procini talk about;
0:30- What is emotional eating?
10:20- How to know if you’re an emotional eater?
14:00- What to do to heal your relationship with food
7:00- The difference between eating disorders & emotional eating
22:00-The 1st step that a busy woman can do to start to overcome emotional eating.
28:19- Speaking to kids about emotional eating
Contact Jess >> www.escapefromemotionaleating.com/contact/
Visit Jess Procini’s website & take her quiz! >> www.escapefromemotionaleating.com
In this episode Jamie discusses:
- The #1 thing that weight loss comes down to.
- Improving your weight management & health mindset.
- Breaking the diet cycle & finding middle ground on your journey to your ideal weight.
- What to do instead of tracking food and counting calories
- The practical approach to weight loss that you've been searching for.
- How to gain access to 500 calorie meal plans.
- The cheapest way to eat healthily.
- The easiest way to pick & prepare whole foods.
Oh How Healthy Insiders Access
Jamie's Signature Weight Loss Formula
In this episode, I, Jamie Zwier of www.OhHowHealthy.com chat with Natalie Monson of www.SuperHealthyKids.com & www.prepear.com
We chat about:
- The #1 thing to do as a family to create healthy habits!
- How to get picky eaters to want to be more adventurous in the kitchen
- How to get your kids to eat their fruits & veggies in & outside your home!
- How to avoid the stress, anxiety & power struggles that can happen around mealtime.
- Natalie's signature method to get kids to want to try new foods
- Which foods stand the test of time as being the healthiest!
- Time-saving hacks for the busy mom!
Enjoy!
Questions, comments or want to continue this conversation? Head on over to "Healthy Weight Loss Tips for Busy Women" to talk more!
Want to take these tips to the next level? Become an Oh How Healthy Insider today!!
In this episode;
What to do when you feel like throwing in the towel with your health & weight loss journey.
The real key to weight loss success
The #1 tip that will keep you going even on the hardest of days!
The difference between intentional & unintentional unhealthy indulging and how to rebound from both
Stock your shelves with these healthy go-to foods when you didn’t get to meal prep!
Continue the conversation over in my private Facebook group "Healthy Weight Loss Tips For Busy Women" >> https://www.facebook.com/groups/OhHowHealthy/?ref=bookmarks
Let’s hang on Instagram where you can catch me in my day to day shenanigans>> https://www.instagram.com/ohhowhealthy/
Consider taking your health and wellness to the next level? Join our monthly meal prep challenge by becoming an Oh How Healthy Insider! There is a $50 cash winner every month! Learn more here >> https://www.ohhowhealthy.com/insider
Download my sample meal plan here >> https://dawn-surf-5110.ck.page/eef8d18cba
Do you ever find yourself in the pantry looking for something to nibble on after dinner?🍪
Do you tend to crave sweets while hanging out at the end of the day?📺
Do you overindulge late night after promising yourself "just one bite" !?🤦🏻♀️
If so, you're like the other 40% of women in America who struggle with the same damn thing!
Lucky for you, I have your solution!
In this podcast, I share my 5 most popular tips that help client after client beat the late-night snacking struggle!
Let's kick this bad little habit that leads to sneaky excess weight gain!
xo Jamie
PS.) If you have any questions or want to continue this conversation, head on over to the private FB group "Healthy Weight Loss Tips For Busy Women"& let's chat! https://www.facebook.com/groups/OhHow...
PPS.) Want to take these tips to the next level? Check out Oh How Healthy Insiders for monthly meal plans, shopping lists, cooking demos & more! https://www.ohhowhealthy.com/insider
In this podcast episode I share the #1 thing I did this summer that had me looking and feeling better than I have in years! (I have a feeling it's not what you're thinking)
If you're in need of a quick confidence boost, this video is for you! In it, I share 5 simple steps that you can take to get instant results!!
Check the details out here!
Video>> https://www.facebook.com/OhHowHealthy/videos/23926...
Podcast>> https://podcasts.apple.com/us/podcast/ep-001-how-i...
I'd love to hear what you think! Have you done this before? Are you going to try it?
Share responses here in our private Facebook group! "Healthy Weight Loss Tips For Busy Women"
Xo Jamie
Free Downloads-
Sample grocery list
Signature Weight Loss Formula
EXCLUSIVE ACCESS to Oh How Healthy Insiders!!
This podcast is in response to one of my most frequently asked question “Where do I start to lose weight??”
Free Downloads-
Sample Grocery List
Signature Weight Loss Formula
EXCLUSIVE ACCESS to Oh How Healthy Insiders!!
"There's no falling off the wagon when it comes to healthy eating- just getting off and having a little party every now and then"
Summer is meant to be enjoyed with vacations, drinks, BBQ's, family & sunshine!
No mess-up allowed, just a little "partying" :)
Let's keep the momentum going and finish July strong!
Learn how in this episode of the Oh How Healthy podcast!
Want to take this episode to the next level?
Here are 3 of my favorite ways that Oh How Healthy will help you keep the healthy momentum going!!
- If you’re a reader, You’ll love the blog
- Visual learner? I have plenty of videos over on my Youtube channel
- Enjoy the support of others? Come hang in the FB group! >> https://www.facebook.com/groups/OhHowHealthy/
AND don’t forget to come hang out with me where I am most of the time over on Facebook & Instagram!
After you dive into those goodies, and you might want more (or just know that you want as much support as possible as you embark on your health & weight loss journey) you can learn more about Oh How Healthy Insiders, my monthly challenge group, here!
“OMG, I can’t believe that I ate so much this weekend!!”
That's a normal thought.
However, the very next thought is the only thing that matters.
There are so many choices that you can make after an indulgent weekend- but for simplicity sake, I have boiled it down into 3 main categories.
1.) The Restricter-“Nothing but black coffee & a 5 mile run for me today!”
2.) The Indulger - “I prob gained 5 pounds this weekend, why even bother today”
3.) The Overcomer - “Oh well, today's a new day- I’ll have a detox smoothie for b-fast and try to move more today”
In this episode, learn how you can rebound no matter what category you fall in with 5 quick tips.
Head over in the “Healthy Weight Loss Tips For Busy Women” on Facebook to take this convo to the next level!
Need some support with this topic? Sign up for a free consult call with me! >> https://www.ohhowhealthy.com/book-online
Learn more about my OH HOW HEALTHY INSIDER monthly challenge group. Learn more about what it is and how you can get involved!! >> https://www.ohhowhealthy.com/insider
In this episode you will learn:
- How to make small healthy swaps.
- Why the "all or nothing" way of eating is not helping you.
- How to focus on all that you can have vs all that you "can't" have.
- How to keep going when you would normally stop.
- How all these steps are easy to do and easy not to do and how to make the right choice.
In this episode we cover how to:
- Exit the diet roller coaster and break up with yo-yo dieting once and for all!
- Not obsess over calorie counting
- Use mindset to support weight loss
- Lose weight and keep it off
- Learn to love the body you live in!
- And more!
Learn more about Amber:
@breakingupwithyoyodieting
Breaking Up With Yo-Yo Dieting Podcast
Continue the conversation over on the Healthy Weight Loss Tips For Busy Women Facebook Group
Jamie’s Instagram
Jamie’s Website
Day 5 of the Ditch Your Diet Challenge we’re covering:
HOW TO HAVE YOUR CAKE AND EAT IT TOO! (LITERALLY)
I'm dishing it all out in today's challenge! You don't want to miss this.
For more details visit >> www.OhHowHealthy.com/healthcoaching
DAY 4 of the 5 Day Ditch Your Diet Challenge-
DAY FOUR of the challenge is all about PORTION CONTROL AND HOW MUCH FOOD IS RIGHT FOR YOUR UNIQUE BODY!
More details visit >> www.OhHowHealthy.com/healthcoaching
HEY!
Day 3 of the Ditch Your Diet Challenge where we’re covering:
How to know how much to eat & when to eat!
By now you have a pretty good understanding of what to eat, how to craft the perfect plate. That doesn’t mean that you can eat all you want even if you’re eating the perfect balance of all the right foods.
HEY!
Day 2 of the Challenge we covered-
How to build the PERFECT plate that is ideal for weight loss!
Knowing WHAT to eat is only part of the process. Learning HOW to build your plate with the appropriate nutrients, fats, fiber, carbs & protein is another crucial piece of the puzzle to weight loss!
Hey, gals! This is really exciting- This episode is a recording of DAY 1 of the "Ditch Your Diet" Challenge that I recently hosted! The content was too good not to share here on the podcast:)
If you want access to the live videos and the workbook that I mentioned in the podcast, you can snag that here!
Day 1 of the Ditch Your Diet Challenge We’re Covering:
The #1 step that you need to take to start shedding unwanted pounds TODAY!
Today’s challenge is essential and the KEY to understanding how you can actually achieve real FOOD FREEDOM.
In this episode, Jamie talks about the different types of carbs and clears up the whole no-carb/low-carb debate once and for all.
Thinking of going Keto or Sugar-Free Listen to this first!
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
Do you have a major sweet tooth?
🍫 🍭 🍬
Not everything sweet is bad for you! Learn 4 quick tips that will have you healing your body vs. hurting your body when you reach for your next sweet treat!
Link referenced www.glycemicindex.com
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
In this episode, Jamie answers one of her most asked questions! She dives into the importance of learning to meal prep and food prep on your own instead of trying to find someone to do it for you (even if you think you have no time).
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
In this episode, Jamie talks with Vanessa Paige of Hungry Harvest. They discuss how to simply and inexpensively get healthy fresh foods in your diet.
Hungry Harvest is a company on a mission to end food waste and hunger. Learn how they are doing so and how they are delivering farm to doorstep fruits and veggies for an unbeatable price.
Get 30% off your order by using the code BUSYTOBALANCED
Check out Hungry Harvest at:
hungryharvest.net
Hungry Harvest Facebook Page
Hungry Harvest Instagram
Hungry Harvest Twitter Page
If you would like to contact Vanessa herself, you can reach her at vanessa@hungryharvest.net
$99/Month Health Coaching!
www.OhHowHealthy.com/healthcoaching
Other episodes-
Ep. 15 Live Life Diet Free
Ep. 6 How to get out of a workout slump
Ep. 4 How to get more sleep
Ep. 19 Client testimonial
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
Are The Winter Blues Causing You To Gain Weight? 5 Simple Tips That Will Help Combat Seasonal Depression
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
In this episode, Jamie shares her 10 favorite tips on how to not indulge too much at the Thanksgiving/Holiday Dinner!
Healthy Alcohol Drinks Blog
Healthy Thanksgiving Recipe Blog
Continue the conversation over on the Bust To Balanced Facebook Group
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
In this episode, Jamie chats with Jackie Walther, the owner of the Square Meal in Oaklyn, NJ.
They chat all about:
- How they are experiencing a new type of busy when it comes to balancing entrepreneur life.
- What it was like taking the leap of faith from their 9-5 jobs to entrepreneurship.
- The highs and lows of owning their own business.
- Keeping it real when it comes to finances
- What they do to keep themselves focused and motivated even on the hard days.
Continue the conversation over on the B2B Facebook Group
Square meal Instagram
Jackie’s Facebook page
Jamie’s Instagram
Jamie’s Website
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
In the episode, Jamie shares 8 tips about how to stay healthy this winter that you won’t want to miss!
Additional Sleep Tips- Episode 04
Exercise Routine Tips- Episode 06
Continue the conversation over on the B2B Facebook Group
Braggs ACV- https://bragg.com/products/bragg-organic-apple-cider-vinegar.html
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
Jamie’s Website- www.OhHowHealthy.com
Jamie’s Cookbook- “Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
In the episode, Jamie interviews Ari of www.BadAssBudgetBabe.com
They chat all things money! In this episode you will learn;
- The best ways to manage your money
- Budgeting hacks and best apps to use
- Ways to make sure your income always exceeds your outgoing expenses
- How to talk to your spouse about money
- Ways to get out of debt
Continue the conversation over on the B2B Facebook Group
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
________________________________________________________
“Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
——————————————————
In the episode Jamie:
- opens up about a very unhealthy relationship that she used to have with food
- shares her experience with a past eating disorder
- talks about how she managed and ultimately ended up beating the fight with bulimia nervosa
- shares some insight that she learned throughout her experience
- explains how this experience is one of the driving factors that contributed to the work she does today
Enrollment to The Busy to Balanced Method is officially open! 6-month payment plans now available
To Enroll https://www.ohhowhealthy.com/book-online
For more info on program visit https://www.ohhowhealthy.com/1-1-health-coaching
Jamie’s Instagram
Continue the conversation over on the B2B Facebook Group
Enrollment to The Busy to Balanced Method is officially open! Cost as little as $224/a month!
Enrollment open until Sunday 10/21
To Enroll https://www.ohhowhealthy.com/book-online
More Info https://www.ohhowhealthy.com/1-1-health-coaching
What you receive when you sign up for The Busy To Balanced Method:
- 3-months of 1:1 Health Coaching
-
- (6) 60-Minute Bi-Weekly Phone/FaceTime Calls
- Customized Holistic Nutrition Plan
- Session Recaps + Personalized Resources
- Unlimited Text / Email Support During Weekly Office Hours
- Discount To Online Courses, Workshops & Books
- Monthly gifts mailed directly to you that will support you in your health & wellness journey!
For more info on program visit https://www.ohhowhealthy.com/1-1-health-coaching
In this episode, Jamie interviews one of her clients, Jenna Sauro. Jenna shares her experience about what it’s like working with Jamie as her health coach.
Hear how Jamie and Jenna worked through Jenna’s
- Anxieties Around Food
- Weight Management
- Regular Bloating
- Extreme Sugar Cravings
- Stress & Time Management
- Busy On-The-Go Lifestyle
- Career Choices
Jenna’s Facebook Page- https://www.facebook.com/jenna1224
Jenna’s Instagram Page https://www.instagram.com/jennas714x/
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
Continue the conversation over on the B2B Facebook Group Group-https://www.facebook.com/groups/BusyToBalanced/?fref=gs&dti=344752992673704&hc_location=group
In this episode Jamie and Stef talk about:
- Stefani’s story with adult acne and how she overcame it
- How healthier products have helped with her child’s eczema.
- Key phrases to avoid when picking out cleaner products
- Steph’s favorite clean products that she uses for herself and her family
- How to shop for cleaner products on a budget
- The best place to find clean products
- How to know if you can trust products from Amazon
- Stef's insight into DIY beauty products and whether she recommends them or not
- Her tips on self-care and how she manages a business and a family
- EWG score system
ToxFreeFox Wellness Page
Stefani’s Beauty Counter Link
Jamie’s Instagram
B2B Facebook Group
________________________________________________________
“Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
Click here to get your copy.
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
——————————————————
In this episode Jamie shares:
- Her 5 main tips that help her find balance in a busy life
- That finding balance doesn’t mean that things are going to be a perfect day in and day out
- What she does to find daily alignment
- How to uncover what your passion is
- How to turn your passion into your life’s work
___________________________________________________
“Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
Get your cookbook here.
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Section
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Section
——————————————————
In this episode Jamie & Kim talk all about:
- Balancing home & work life while owning a business
- When balance gets messy
- Creating strong boundaries
- Saying no to the things that are not serving us
- Time blocking & why it’s necessary
- Getting adequate sleep & waking up without coffee
- How to stay motivated despite hard days
Kim Oberg’s Information-
Business Website (The Grant Building, Collingswood NJ) www.TheGrantBuildingNJ.com
Instagram- https://www.instagram.com/thegrantbuilding/
Facebook- https://www.facebook.com/thegrantbuilding/
Kim’s personal Instagram-
https://www.instagram.com/kimberlyoh_/
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
Jamie’s Website/Consults- www.OhHowHealthy.com
Facebook Group-https://www.facebook.com/groups/BusyToBalanced/?fref=gs&dti=344752992673704&hc_location=group
——————————————————
“Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Page
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Page
“Simple Balanced Eats Cookbook & More” NOW LIVE ON AMAZON!!🎉
Click Here
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Page
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Page
——————————————————
In this episode Jamie talks about:
- Her experience while out at a wedding and what she ate
- How to bounce back after an unhealthy weekend
- How to make the healthiest choices while out
- How to not beat yourself up after indulging a little too much
- Her results from her food sensitivity test (Alcat)
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
Jamie’s Website & Coaching Consults- www.OhHowHealthy.com
Facebook Group-https://www.facebook.com/groups/BusyToBalanced/?fref=gs&dti=344752992673704&hc_location=group
NOW LIVE ON AMAZON!!🎉 “Simple Balanced Eats Cookbook & More” Click here
What You’ll Get In the Cookbook-
- 70 Stunningly simple recipes that will keep you and your family healthy no matter how busy your week!
- Meal Prep Guide + Grocery Shopping List
- Creating Healthy Habits Page
- Answers to your most frequently asked questions about diet & weight loss
- Ingredient substitutions to make each recipe gluten-free, dairy-free, vegetarian & vegan!
- “Create Your Own Perfect Lunch” Page
——————————————————
In this episode Jamie & Jackie talk about:
- How to find work you’re passionate about
- Mom hacks when it comes to getting healthy foods on the table
- How scheduling helps eliminate excuses
- How to incorporate the family into your daily routine
- How to incorporate alone time with your spouse
- Back to school schedules
- The importance of photography for children’s self-esteem
Jackie Stinsman website-
https://www.stinsmanphotography.com/
Jackie’s photography studio location-
249 High Street
Burlington NJ 08016
Jackie’s RVNTV Interview-https://radiovisionnetwork.sharefile.com/share/view/sad74c8993014ee49?skipNativeCheck=true
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
Jamie’s Website- www.OhHowHealthy.com
Facebook Group-https://www.facebook.com/groups/BusyToBalanced/?fref=gs&dti=344752992673704&hc_location=group
Jamie’s Instagram- https://www.instagram.com/ohhowhealthy/
In this episode, Jamie talks all about that yucky feeling of JEALOUSLY (ugh). She talks all about...
- How to ditch jealousy
- How to see jealousy as a positive
- How to manage triggers that lead to jealousy
- How to flip jealousy on its ugly head
- A surprising fact about where jealousy falls on the emotional scale!
Consult Application- https://www.ohhowhealthy.com/book-online
Jamie’s Website- www.OhHowHealthy.com
Facebook Group-https://www.facebook.com/groups/BusyToBalanced/?fref=gs&dti=344752992673704&hc_location=group
Hey Hey!
Consult Application
Jamie’s Instagram
In this episode, Jamie talks all about the 3 main pillars in her health coaching practice. Some topics she talks about include...
- An Introduction to the Circle of Life
- Holistic health
- Self Respect
- Time management
- Organization
- What healthy foods are
- How much water to drink a day
- Stress management
- Healthy relationships
- Self-care
- Journaling
- Using your voice
- Having strong boundaries
- Organizing with a family
- Goal Setting
- S.M.A.R.T. goals
Jamie’s Website- www.OhHowHealthy.com
Facebook Group
Time management mantras
EWG Dirty Dozen & Clean 15
5-7-8 breathing
Fav comedian- Sebastian Maniscalco
In this podcast Jamie and her guest, Carolynn Aristone, Intimacy Breakthrough Expert, talk all about:
- How to find the time in a busy life for sex and intimacy
- How to become confident in the bedroom
- What it means to be sexy
- How to become sexy from the inside out
- How to find pleasure in all areas of life
- Holistic ways to increase libido and heighten senses during sex
Carolynn Aristone’s Contact Info:
Business-The Center for Intimate Relationships
Phone- 1.856.208.6443
Location- Haddonfield, NJ
Website- https://myintimaterelationship.com
10 Day Intimacy Challenge- https://myintimaterelationship.com/10-day-intimacy-building/
Jamie Zwier, Host of the Busy to Balanced Podcast
Business- Oh How Healthy,LLC
Website- www.OhHowHealthy.com
E-mail- Jamie@OhHowHealthy.com
Facebook Group- https://www.facebook.com/groups/BusyToBalanced/
Instagram- https://www.instagram.com/ohhowhealthy/
Books discussed-
The Love Warrior Book- https://www.amazon.com/Love-Warrior-Memoir-Glennon-Doyle/dp/1250075734/ref=sr_1_1?ie=UTF8&qid=1532569009&sr=8-1&keywords=the+love+warrior&dpID=51JbF0fObML&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch
Open Wide- https://www.amazon.com/Open-Wide-Radically-Rocking-Relationships/dp/194688507X/ref=sr_1_1?s=books&ie=UTF8&qid=1532569364&sr=1-1&keywords=open+wide+melissa+ambrosini&dpID=51RYMKf%252BHjL&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch
101 Night of Great Success - https://www.amazon.com/101-Nights-Great-Sex-Seductions/dp/0962962872/ref=sr_1_1?s=books&ie=UTF8&qid=1532569428&sr=1-1&keywords=101+nights+of+great+sex+2018&dpID=51aEWK7l29L&preST=_SY291_BO1,204,203,200_QL40_&dpSrc=srch
Let’s meal prep!
In this episode Jamie shares…
- her favorite meal prepping hacks
- her best tips that will get you meal prepping easily and inexpensively
- the difference between meal prepping and food prepping
- possible limiting beliefs that you may have around getting healthy
- how to use your time efficiently in the kitchen when prepping
- ways to make prepping fun and enjoyable for the whole family
- how to avoid decision fatigue
Start small! You can do this!
Link to Jamie’s 70-Recipe cookbook “Simple Balanced Eats” (Shopping list included)
Currently only $15.99!
https://www.ohhowhealthy.com/cook-book
Containers 50 containers for $23
https://www.amazon.com/Microwavable-Containers-Rectangular-BPA-Free-Dishwasher/dp/B079M174TQ/ref=sr_1_4?ie=UTF8&qid=1531877288&sr=8-4&keywords=black+plastic+containers&dpID=51NJIVxcV%252BL&preST=_SY300_QL70_&dpSrc=srch
Support & Accountability FB Group
https://www.facebook.com/groups/BusyToBalanced/
Tag me! on Instagram @OhHowHealthy
https://www.instagram.com/p/BlTnwX-hHuo/?taken-by=ohhowhealthy
In this episode, Jamie interviews a good friend and health & anxiety coach, Liz Curran.
They talk all about how to avoid everyday stress and anxiety in a busy life!
They dive into topics such as
- Managing a busy life with kids
- How nutrition affects mood
- Food journaling
- Time blocking
- Managing “all the hats” we wear
- Reducing stress and anxiety
- Holistic treatments for anxiety
To connect with Liz Curran her contact info is
Consults page & website is www.lizcurran.com
Facebook https://www.facebook.com/lizcurranCHHC/
LIz’s favorite products page https://www.facebook.com/groups/LizsProductPicks/
To connect further with Jamie her contact info is
Consults page & website is https://www.ohhowhealthy.com
Busy to Balanced Facebook Group https://www.facebook.com/groups/BusyToBalanced/
Instagram https://www.instagram.com/ohhowhealthy/
In this episode, Jamie talks about...
- How her cravings and mood were connected.
- How her life is at times out of balance.
- What she does to find balance.
- What to do with an overwhelming bad day.
- How to pinpoint what triggers are setting you up to binge eat.
- What to do if you overindulge and feel horrible.
- How to fight off your cravings daily.
- How to create a healthy support system.
In this mini-episode Jamie shares...
- The main areas she likes to keep clean and why.
- How to have mental clarity when you don't have time to deep clean your home.
- How to relieve stress in your everyday life.
- Ideas on how to delegate.
Visit my website at www.ohhowhealthy.com
If you are looking for added support and accountability join my facebook group at https://www.facebook.com/groups/BusyToBalanced/
If you want to personally reach out, you can email me at jamie@ohhowhealthy.com
In this episode Jamie shares......
- Her 7 best tips on how to get out of a workout slump.
- How to create a healthy relationship with your physical fitness.
- How to "Rip the band-aid off" and get back in the gym.
- Ways to overcome workout blockages.
- How to chose workouts and a schedule that is right for you.
Click here to apply for a consult call with Jamie
Join the private Busy To Balanced facebook group for women here
In this episode Jamie shares...
- 4 tips to get yourself motivated and finally cross things off that to-do list.
- How to get an early start to your day
- Ways to find support and accountability
- Join Busy To Balanced FB Group
- How to recognize and fight through resistance and procrastination
- War Of Art by Steven Pressfield
- How to listen to your body
- How to avoid distractions
In this episode, Jamie shares tips on how to...
- Relax and prime yourself for bed
- Break bad sleeping habits and replace them with positive sleeping habits
- Hack the system when it comes to getting more sleep
- Learn how is your lack of sleep causing you to crave sugar
- Learn what your sleep routine is
- Decode your priorities & wind down routine
- Meditative breathing technique
- 5-7-8 Breathing Video
In this episode, Jamie discusses ways to change your mindset when it comes to your finances. She gives simple tips and tricks to reset the way you think about bills and help you build a much healthier relationship with money.
Website: https://www.ohhowhealthy.com
Instagram: https://www.instagram.com/ohhowhealthy/
Facebook Page: https://www.facebook.com/groups/BusyToBalanced/
In this episode, Jamie explains 6 quick tips on how to find more energy. These simple steps are guaranteed to help give you more energy to help get through your busy day.
Website: https://www.ohhowhealthy.com
Instagram: https://www.instagram.com/ohhowhealthy/
Facebook Page: https://www.facebook.com/groups/BusyToBalanced/
In this episode, meet Jamie and learn a little bit about why she is forced to find balance in her life. Jamie discusses what three pillars she focuses on to go from busy and unhealthy to balanced and thriving.
Website: https://www.ohhowhealthy.com
Instagram: https://www.instagram.com/ohhowhealthy/
Facebook Page: https://www.facebook.com/groups/BusyToBalanced/