Real Food Stories: Recent Episodes

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Take a listen if Thanksgiving is starting to feel like too much!

I name the pressure of a food-centered holiday and offer a practical way to feel steady without aiming for perfection. Breakfast, breath, micro resets, and one meaningful choice become anchors that make Thanksgiving calmer and more nourishing, rooted and rested.

• why Thanksgiving feels emotionally heavy
• the role of blood sugar in calm and clarity
• simple mindful eating that isn’t rigid
• permission to enjoy favorite foods
• micro moments to reset during chaos
• choosing one meaningful thing to prioritize
• boundaries for tricky conversations and roles
• creating a personal refill point you can use

I would love to hear from you! What did you think of the episode? Share it with me :)

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Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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What if your body isn’t failing you — it’s just stuck in protection mode?
In this episode, board-certified hypnotherapist Ethan Reis breaks down how clinical hypnotherapy (the real kind, not the stage show version) helps a hyperactive nervous system calm down so healing, behavior change, and better sleep finally become possible.

Ethan shares his own story of post-concussion migraines, light sensitivity, and depression — and how hypnotherapy unlocked recovery after traditional care hit a wall. We walk through exactly what happens in a session: focused talk therapy to map triggers and patterns, followed by a brief hypnotic state that shifts the brain into alpha–theta, the zone where neuroplasticity and memory reconsolidation take place.

You’ll learn why heart-rate variability matters, how visualization builds neural familiarity, and how creating just a few seconds between impulse and action can change choices around food, alcohol, nicotine, and stress. We even compare hormonal appetite meds like Ozempic with a mind-body approach that rewrites your relationship with cues instead of suppressing them.

Midlife listeners get targeted tools: easing hot flashes, calming the 3 a.m. wake-up, and using self-hypnosis to dial down anxiety-driven symptom amplification. Ethan explains why resistance and self-sabotage happen, how subconscious safety programs derail our goals, and how hypnotherapy dismantles and rewires them.

Ethan’s case studies are remarkable: Crohn’s symptoms easing toward remission, severe OCD loosening its grip, chronic pain disappearing in a handful of sessions. Most of his work happens over Zoom, supported with recordings you can reuse to deepen the results.

If you feel stuck after trying everything, this conversation offers a grounded, science-backed path forward.

HOW TO CONNECT WITH ETHAN AND SCHEDULE A FREE DISCOVERY SESSION CLICK HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Feeling stressed, disconnected, or stuck in your head? In this episode, we explore how somatic healing, breathwork, and movement can help women in midlife calm the nervous system, release stored emotions, and come back home to their bodies.

I’m sitting down with Brittany Cessar, a guide and practitioner of Somatic Activated Healing (SAH) — a movement-based practice that combines breath, music, and gentle gestures to help you feel emotions rather than overthink them.

Brittany shares how this work carried her through years of painful eczema and emotional burnout, teaching her to find relief through safety, choice, and presence. Together, we unpack what “somatic” really means — and why it’s more accessible than it sounds. Think body scans, audible sighs, shaking off the day, and mantras that keep you anchored in the here and now.

She walks us through a typical SAH class, from mindful check-ins to “body keys” that invite states like compassion or courage, and the optional free-form movement that helps release stored energy without reliving old stories. The result? A calmer nervous system, a wider gap between trigger and response, and more steadiness in midlife when hormones, caregiving, and overwork collide.

We also explore how safety and consent are built into the practice — eyes open or closed, camera on or off, small movements or big — and how SAH can complement therapy when deeper emotions surface. Expect simple, practical takeaways you can use today: three slow, audible breaths, one minute of shaking, and radical single-tasking that turns ordinary moments into anchors.

If you’ve ever been told you’re “too much,” consider this your permission slip to feel fully, move freely, and let your body lead.

Where To Find Brittany and the SAH Classes

SAH class information click HERE

On Instagram Click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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The holidays can feel like a full-contact sport: less daylight, more demands, and an endless push to perform joy on cue. We’re flipping that script. Heather shares a clear, compassionate plan to move through the season rooted and rested—anchored in what matters, nourished by simple food, and protected by boundaries that keep your peace intact.

We start with energy: why the time change hits hard, how a full-spectrum “happy light” can help mood and sleep, and the mindset shift that turns rest from a reward into a prerequisite. From there, we get practical about family dynamics. Think of it like your emotional grocery list—what you’ll give, what you won’t, and where you’ll refill when conversations go sideways. You’ll hear scripts to defuse food policing and politics, plus ways to step out of old roles without igniting new drama.

Food gets simple and sane. Eat breakfast for steady blood sugar, build a plate with color and protein, hydrate to protect energy, and let go of guilt so one meal doesn’t erase a month of care. We talk about realistic holiday nutrition, not diet rules—just small moves that keep you out of the crash-and-crave cycle. And because comfort starts in the kitchen, Heather invites you to a free live cooking class: a restorative, beginner-friendly soup that proves dinner can be calm, cozy, and fast.

Want support that isn’t noisy or salesy? Join the Midlife Lounge, our free community for women navigating midlife hormones, identity, burnout, and boundaries. November’s theme is rooted and rested, with live chats, recipes, and that free soup class to set an easier tone for the season. Subscribe, share with a friend who needs a calmer plan, and leave a review to tell us: what will you let go of to protect your peace this year?

LINKS MENTIONED IN THE SHOW

My Favorite Happy Light HERE

Join The Well Nourished Woman Community HERE and get access to the FREE cooking class this Sunday! It takes a minute to sign up.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Midlife isn’t just about hormones and hot flashes — it’s about everything that comes with this season of change: our bodies, our relationships, our work, our purpose, our confidence, and yes… our food.

In this week’s episode of Real Food Stories, I open up about why I created The Well Nourished Woman Community — a supportive online space where women 40+ can reconnect with their health, their kitchens, and themselves.

I'm sharing the story behind the community, what you’ll find inside, and how this new space is helping women ditch perfection and finally feel nourished — body, mind, and soul.

Inside The Well Nourished Woman, you’ll find three unique spaces designed to meet you exactly where you are:

💬 The Midlife Lounge – a free, judgment-free zone where real conversations happen. From food and hormones to careers, aging parents, body changes, relationships, and rediscovering joy — nothing is off limits here.

🍴 The Nourished Kitchen – the paid membership space where we roll up our sleeves and cook together. Expect live cooking classes, monthly foodie challenges, seasonal recipes, and support for making cooking in midlife feel simpler, healthier, and a lot more joyful.

🌿 The VIP Experience – for women who want deeper, one-on-one guidance with Heather. Personalized nutrition, cooking, and wellness coaching tailored to your unique needs and goals.

The Well Nourished Woman Community isn’t just about food — it’s about living well. It’s a community built for women who are tired of doing midlife alone and ready to feel supported, seen, and inspired again.

HOW TO JOIN:

All the fun starts officially on November 1st and you can sign up for any of these spaces within the community right now. For this week only, I am offering a special Founders price to join the Well Nourished Kitchen.

When you join Nourished Kitchen you will also have access to the Midlife Lounge. And if you choose to join the Midlife Lounge you can always join the Nourished Kitchen or the VIP Experience.

Click HERE to join The Nourished Kitchen

Click HERE to join the Midlife Lounge

Take a listen to todays episode as I share how this community came to life, what makes it different, and why I believe that when women come together around the table — in conversation and in food — transformation happens.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Midlife is not a mandate to shrink yourself—it’s an invitation to feed the strongest version of you. We dig into why the old rules stop working, how cultural pressure to look “ageless” seeps into our plates, and what a kinder, smarter approach to food can look like day to day. If you’ve been “good” all week yet still feel tired, hungry, and frustrated, this conversation will feel like a deep exhale.

We break down a simple, flexible framework built on four pillars—protein, fiber, healthy fats, and color—and show how to turn that into real-life meals without tracking or perfectionism. Think satisfying breakfasts that steady energy, grain bowls that hit every need, sheet pan dinners that cook themselves, and a frittata that rescues busy days. Along the way, we talk tools and setup—why a sharp knife, trusty sheet pans, a solid skillet, and a blender can change your week—and we make the case for templates over rigid recipes so dinner becomes assembly, not stress.

We also name the baggage: decades of dieting that taught control instead of trust. You didn’t fail at diets; diets failed you. Reconnecting with hunger cues, choosing substantial meals, and welcoming flavor back—fresh herbs, smoked paprika, lemon, and good olive oil—restore joy and calm. And because support matters, we share details about The Nourished Kitchen, our new membership for women ready to stop fighting food and start feeling at home in their kitchens with live cooking classes, recipes, strategies, and a private community.

If this resonates, subscribe, share with a friend who’s in the same season, and watch for next week’s deep dive on stocking a midlife-friendly pantry. Ready to eat smarter, cook simpler, and feel stronger? Hit play and tell us the one kitchen shift you’ll make this week.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Your 30's kitchen did its job—fast, convenient, and forgiving.

But when hormones shift, muscle declines, and sleep gets touchy, those old habits can leave you drained. Let's walk through a midlife kitchen upgrade that feels doable: smarter food choices built around protein, fiber, healthy fats, and color; a few high-impact tools that remove friction; and a mindset shift that turns cooking into a creative act of self-care.

We start with the why: metabolism slows, digestion gets sensitive, and alcohol and sugar hit harder. From there, we redesign everyday meals without dieting or perfection. Think Greek yogurt and berries with flax for a steady morning, sheet-pan chicken with sweet potatoes and Brussels sprouts for an easy dinner, and simple sauces—tahini-lemon, herb pesto, smoky paprika oil—that make vegetables and proteins craveable. We also talk about what to retire (that 25 year old dull knife, the nightly wine just to get through dinner that wrecks sleep) and what to invite in (a sharp chef’s knife, two sturdy sheet pans, and a reliable blender or slow cooker to batch, blend, and simplify).

The heart of this conversation is mindset. Instead of “What’s for dinner again?” we ask, “What do I want to eat this week?” We use seasonal flavors, playful spice swaps, and light planning—three anchor proteins, two sauces, two sides—to make cooking easy and enjoyable. No overhaul required; just small, intentional shifts that add up to steadier energy, better sleep, and a kitchen that supports who you are now.

If this resonates, share the episode with a friend, hit subscribe, and stay tuned for details on our new membership launching November 1—founder pricing and bonuses for early birds. Your kitchen can be the place that fuels strength, creativity, and joy in midlife.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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What used to work for your body in your 30's doesn't seem to work anymore. The skipped meals, low-fat foods, and calorie cutting that once helped you bounce back now leave you tired, hungry, and struggling with your weight. There's a reason for this – your midlife body requires a different approach to nutrition.

The midlife plate isn't another restrictive diet or complicated eating plan. It's a framework built on four essential pillars that support your changing hormones, metabolism, and energy needs. Protein becomes non-negotiable, serving as the anchor for every meal to maintain precious muscle mass. Fiber from colorful vegetables and fruits supports digestion and hormone processing. Healthy fats – yes, fats! – provide sustained energy and crucial building blocks for hormone production. And vibrant colors on your plate deliver a spectrum of nutrients your body craves.

After decades of being told to eat less, count calories, and fear food groups, this approach flips the script. Instead of asking what to cut out, we focus on what to add in. This mental shift transforms eating from a source of stress to a form of self-care. The result? Steadier energy, fewer cravings, better sleep, and a more peaceful relationship with food.

I've lived through the frustration of restriction-based dieting. I've blamed myself when those approaches inevitably failed. But when I finally understood what my midlife body truly needed – nourishment, not deprivation – everything changed.

That's why I'm opening the doors to my new cooking and food membership on November 1st, creating a space where women can learn to implement the midlife plate in real life, with real recipes and real support.

Don't let this be another episode you listen to and then forget. Take one small step today: look at your next meal and ask yourself – do I have protein, fiber, healthy fats, and color? And when you're ready to go deeper, join me in the membership where we'll transform your relationship with food, one nourishing plate at a time.

Info about the membership coming soon!

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Ever feel like your body betrayed you somewhere in your 40s or 50s? Like you're doing everything "right" but the weight keeps creeping on? You're not alone—and contrary to what you might have heard, it's not your hormones causing the problem.

The reality of midlife weight management is both simpler and more complex than most wellness influencers would have you believe. While menopause itself doesn't cause weight gain, the perfect storm of muscle loss, decreased activity, disrupted sleep, and chronic stress creates conditions where gaining weight becomes easier and losing it feels nearly impossible.

Between social media's endless parade of miracle solutions—from weighted vests to microdosed medications—and the frustrating experience of watching strategies that worked in your younger years fail now, it's no wonder many women feel defeated before they even start. But what if regaining control was actually within reach?

In this deeply practical episode, I break down the science of midlife metabolism and the five key levers that actually move the needle: protein intake, muscle preservation, daily movement, stress management, and balanced eating.

I share my own September reset plan after a summer of relaxation and indulgence, offering specific strategies anyone can implement immediately.

The most powerful revelation might be what doesn't work: restrictive diets that backfire, weight loss medications with temporary results, and perhaps most importantly, the self-criticism that sabotages our efforts before they begin.

As I remind listeners, "Beating yourself up has never once burned a calorie."

Ready to transform your relationship with your midlife body? This episode offers the roadmap—no miracle pills, no punishment, just evidence-based strategies and the compassion needed to make them stick. Because midlife doesn't mean giving up on feeling strong, energetic, and comfortable in your own skin.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Feeling overwhelmed by all the midlife fitness trends bombarding your social feeds? You're not alone. From weighted vests to protein obsession to step-counting fixations, the wellness world has become a maze of contradictory advice that leaves many women feeling like they're failing—even when they're doing their best.

In this revealing episode, I dive deep into the most pervasive fitness trends dominating the menopause conversation and separate evidence-based practices from marketing hype. Did you know the sacred 10,000 steps rule originated from a 1960s Japanese pedometer advertisement—not scientific research? Or that studies on weighted vests for bone health are surprisingly underwhelming compared to the mountain of evidence supporting simple strength training?

As a culinary nutritionist specializing in women's health, I break down exactly what your changing body truly needs: progressive strength training to combat accelerated muscle and bone loss, strategic protein intake (achievable without expensive supplements), and consistent, enjoyable movement without obsessing over arbitrary metrics. You'll discover how to hit 100 grams of protein using only whole foods, why lifting weights matters more than step counts for long-term independence, and which trendy practices you can confidently leave behind.

The truth is refreshingly simple: midlife wellness isn't about doing everything—it's about doing the things that actually work. Stop chasing every trending protocol and start focusing on the foundational habits that deliver real results for your health, strength, and longevity. Share this episode with a friend who's drowning in wellness advice and remember: you don't need to do it all to thrive in midlife.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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The wellness conversation around menopause has become saturated with quick fixes and expensive products while real food has disappeared from the dialogue. Heather Carey critiques the current landscape where protein shakes, weighted vests, and GLP-1 drugs dominate instead of focusing on nourishing, whole foods.

• Menopause has become big business with many "scam artists" selling unnecessary supplements and diets
• Popular trends like weighted vests, high protein goals, and GLP-1 drugs are overshadowing food-focused approaches
• Food must remain central to midlife health - not just as fuel, but for joy and connection
• Plants, proteins from real food sources, healthy fats, and whole grains should form the foundation of midlife nutrition
• Women 40-60 face increased risks for heart disease, osteoporosis, and type 2 diabetes - all heavily influenced by food choices
• Cooking for yourself in midlife is an act of self-care and self-respect
• No supplement, weighted vest, or trendy diet can replace the fundamental importance of real, nourishing food

Feed yourself like your health matters, because it does.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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What if you didn’t have to move to the woods to live a more content, intentional life?

In this action oriented conversation with Elizabeth Bruckner, author of The Homesteader Mindset, we explore how everyday habits—not remote acreage—can transform your relationship with food, home, and health.

From fermenting your first jar of sauerkraut to growing a single basil plant, Elizabeth shares practical, approachable ways to reconnect with what nourishes you. We unpack tools like habit stacking and the five-minute rule, showing how simple shifts can make homesteading practices doable—even in the busiest life.

We also talk about the fears that hold us back—like botched compost or funky ferments—and why making mistakes is an essential part of the process. Elizabeth’s honest stories (including a run-in with a rat-infested garden shed) are both funny, vulnerable and deeply reassuring: you don’t need perfection (or look like an influencer on Instagram) to start building a more resilient, joyful life.

This episode is about more than just fermentation and homemade hand soap. It’s about claiming freedom, presence, and self-trust—one small habit at a time.

ELIZABETH HAS A GIFT FOR YOU, CLICK HERE

ELIZABETH'S BOOK THE HOMESTEADER MINDSET HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Most women are handed a prescription or a supplement when menopause hits — but what if the real foundation for feeling better starts with small, everyday changes?

In this episode, Dr. Olga Morton, a physician trained in lifestyle medicine, shares the six evidence-based pillars she uses to help women navigate menopause with less overwhelm and more clarity: a mostly plant-based diet, movement, stress relief, better sleep, stronger relationships, and reducing what works against your hormones.

We dive into:

• Why an 86% reduction in hot flashes was linked to plant-based eating
• The truth about caffeine and sleep sabotage
• How progesterone affects your brain’s calming chemistry
• Why loneliness can be as harmful as smoking
• And how strength training (done your way) helps protect your bones

Most importantly, Dr. Morton centers the conversation around self-compassion. “When women start giving themselves permission to care for themselves, everything shifts.”

This isn’t about perfection or overhauling your life overnight. It’s about choosing one change that feels doable — and letting that momentum grow.

👉 Get Dr. Morton’s free tools at drolgamorton.com

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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If you are curious about alternatives to Menopause Hormone Therapy, Dr. Chloe Weber and I dive deep into the world of Traditional Chinese Medicine and how customized herbal formulations can offer powerful support through menopause, whether you're taking MHT or seeking natural alternatives to manage symptoms and support overall wellbeing.

• Chloe explains how Chinese medicine differs from Western approaches by addressing root causes rather than isolated symptoms
• Chinese medicine views menopause as a depletion of "kidney yin" that begins around age 35
• The "five elements" framework connects different organ systems, emotions, and functions that affect hormonal health
• Noxy Herbs offers a modular system with formulas for different phases of the menopause transition
• Chinese herbs can complement hormone replacement therapy by potentiating its effects
• Quality matters—all herbs should be tested for heavy metals, pesticides, and potency
• Self-care becomes especially important during menopause as energy shifts from caretaking to self-nourishment
• Food therapy recommendations include black sesame, goji berries, Chinese yams, and cooling herbs like mint

Find Chloe Weber at noxiherbs.com or listen to her podcast, Radical Remedy. Her book on women's health and Chinese medicine is coming in fall 2025.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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What would you do if your 37-year-old husband had a stroke out of the blue—while raising six kids, including twin babies? That’s the moment Allie’s world turned upside down and became the start of a total shift in how her family approached food, health, and healing.

Frustrated by vague advice like “eat a heart-healthy diet,” Allie dove into the research and discovered the power of a plant-centered plate—especially the role of fiber and accessible plant-based proteins in reducing inflammation and supporting her husbands recovery. Now, as a plant-based nutritionist Alisia shares how her husband’s health dramatically improved, what actually worked in her busy kitchen, and why perfection isn’t the goal—progress is.

Whether you're curious about plant-based eating for energy, heart health, or longevity, this episode is full of simple, doable inspiration. Be sure to give it a listen!

Grab Alisia's FREE one week plant based meal guide HERE

Find Alisia on You Tube HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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What if a humble pizza shop could hold the history of an entire family?

In this heartwarming episode, Erica D’Arcangelo shares the extraordinary legacy of her Italian immigrant grandfather, who began working in Pennsylvania coal mines at just nine years old—and went on to found a beloved pizzeria that became the cornerstone of a three-generation family story.

Erica brings us inside the walls of that 65-year-old institution, where the scent of fresh dough meets decades of resilience, love, and reinvention. From folding pizza boxes as a child to launching viral TikToks to support the business during her father’s heart surgery, Erica’s journey reflects a powerful blend of tradition and transformation.

We explore how her Italian and Polish roots shaped her understanding of food—where one side said “Eat! Eat! Eat!” and the other whispered restraint and discipline. Erica’s honest reflections on family, food, and identity offer a rich, relatable lens into the complexities of eating well while staying connected to our cultural roots.

You’ll meet the pizzeria itself—almost like another family member—complete with grandmother’s rocking chair, “Coach’s Corner,” and produce straight from the garden. And you’ll learn how Erica is keeping the story alive through her book A Story About Pizza, her podcast, and a potential film celebrating her grandfather’s immigrant journey.

This episode is a celebration of legacy, love, and the power of food to hold us together.

Find Erica’s book and more at astoryaboutpizza.com.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Ever found yourself staring into the refrigerator, completely drained by the thought of cooking yet another meal? After decades of feeding others and managing everyone's food preferences, midlife often brings a peculiar relationship with cooking – what once felt like an act of love now feels like just another chore to check off your list.

This burnout is completely normal. The mental load of cooking isn't just about the physical tasks; it's about the constant decision-making, the pressure to "do it right," and the loss of purpose many of us feel when our cooking routines change. Whether your kids have left home or you're simply tired of the endless meal planning cycle, the kitchen can become a space of exhaustion rather than creativity.

But what if cooking could become an act of self-love rather than obligation? In this episode, I share five practical strategies to transform your relationship with food preparation. From shifting your mindset to embracing seasonal cooking, these approaches help release the pressure and perfectionism that drain the joy from feeding ourselves. You'll discover how simple meals can be deeply nourishing, why setting the scene matters even when cooking for one, and how letting go of "shoulds" creates space for genuine pleasure in the kitchen.

UPDATE: I had originally planned to kick off the Summer Inspired Recipe Club this week—but after sitting with it, I’ve decided to pause. The truth is, I'm in a season of reassessment and deeper listening. Sometimes the best next step is to step back, breathe, and reimagine what nourishment really means—for me and for you.

Thank you for being here. This journey is ongoing, and I’m so grateful we’re on it together.

I would love to hear from you! What did you think of the episode? Share it with me :)

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From dreaded adversary to unexpected ally, menopause transforms from something women merely survive into a doorway to authentic living. This candid conversation between two menopause specialists—one navigating perimenopause in her 40's, the other firmly in menopause at 57—delivers the straight talk about hormones, fitness, nutrition, and identity that's missing from most menopause discussions.

Erika Shannon reveals how early perimenopause symptoms disrupted her life as a fitness instructor, eventually leading her to specialize in menopause-specific fitness approaches. And I share my struggle to get medical support in my 40s when perimenopause "didn't even have a name." Together, they dismantle popular myths and misconceptions about exercise, supplements, diets and social media (weighted vests, high-intensity workouts, creatine supplements, and protein obsessions and our the cottage cheese craze just to start), offering evidence-based alternatives that actually support women's changing bodies.

Whether you're approaching perimenopause, in the thick of symptoms, or emerging on the other side, this episode offers practical wisdom about hormone therapy, efficient workout methods, nutritional priorities, and the profound opportunity to reimagine your life. Because as both of us emphasize, well-nourishment extends beyond food to encompass sleep, movement, stress management, and creating space for what genuinely feeds your spirit.

The greatest takeaway? This transition represents the unexpected gift of menopause: permission to prioritize what truly matters.

How To Find Erika

Erika's Website HERE

Erika on Instagram HERE

Get one FREE month of Erikas Moving Through Menopause Bundle HERE

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What does the next chapter of your life really look like? Whether you're dreaming of a slower pace, planning a big adventure, or simply craving clarity about your future, this conversation with Camille Walsonovich offers a fresh perspective on reimagining what comes next.

After 35 magical years at Disney, Camille found herself at age 50 searching for guidance on transitioning to her next chapter. When she couldn't find resources specifically addressing women's retirement experiences, she created My Aspirement - a movement helping women explore purpose and possibility beyond traditional retirement concepts.

We dive deep into the unique challenges women face during this life transition - from career shifts and caring for aging parents to health concerns and seeking meaning. Camille shares powerful strategies for navigating this "perfect storm" of midlife, including the concept of "backcasting" (envisioning different possible futures based on today's choices) and taking "micro actions" that build confidence through small, manageable steps.

For those feeling overwhelmed or filled with regret, Camille offers compassionate wisdom about extending grace to ourselves and recognizing how our values might shift during different life seasons. She suggests treating this transition like college - giving ourselves years, not months, to explore new possibilities for what could be a third of our lifetime.

The most refreshing takeaway? Retirement isn't about stopping - it's about starting a new adventure with purpose, possibility, and playfulness. Through community support and intentional planning, women can design futures aligned with their deepest values and aspirations.

CONNECT WITH CAMILLE

Click HERE for Camille's website My Aspirement and her Membership

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When did you first learn your body was “wrong”?

For nutrition coach Elizabeth Dahl, it started with a comment about her legs—and from there, years of restriction, shame, and disconnection followed.

In this honest and hopeful conversation, Elizabeth shares how she broke free from diet culture and found food freedom rooted in self-trust, not perfection. We talk about why "perfect plans" don’t work in real life, how to reset after tough moments with food, and why your body deserves to be nurtured, not punished.

If you're tired of starting over or overwhelmed by health advice, this episode will feel like a deep breath. Take a listen!

GET IN TOUCH WITH ELIZABETH

Elizabeth is offering free 6-minute guided audio meditation to help listeners eat mindfully and create a happy balance with food. Click HERE.

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Change is a part of life—but in your 40s and beyond, it can feel messier, more emotional, and a lot harder to navigate. In this episode, I’m digging into why change often hits differently in midlife, the feelings it stirs up (spoiler: you’re not alone!), and how to move through it with more ease and self-compassion.

Whether you’re facing shifts in your health, relationships, career, or sense of self, this conversation is here to remind you that it’s okay to feel all the things—and that there’s real strength on the other side of transition.

THE WELL NOURISHED WOMAN COMMUNITY

👉 Want more support? Join The Well Nourished Woman—my free, off-social-media community for women 40+ navigating midlife health, hormones, and life changes. Get all the details and sign up, click HERE

MOCKTAIL AND MINGLE WITH ME

✨ Are you local to me in Southport, CT? Don’t miss my upcoming Mocktail & Mingle:Everything Changes After 40 event May 20th at 6:30pm—a fun, relaxed evening to connect, sip, and talk all things midlife. Grab your spot HERE to RSVP SPACE IS LIMITED!

✨ If you are not local join me on Zoom to Mocktail and Mingle! May 22nd at 6:30pm, same talk just in your sweats :) Click HERE to RSVP

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What if your biggest challenge became your greatest calling?

That’s exactly what happened to Debra Erickson, who lost her vision to retinitis pigmentosa. At age 59, she did something extraordinary: she enrolled in culinary school — and became the only blind graduate in her class.

Today, Debra is the founder of The Blind Kitchen, where she’s making it possible for people with vision loss to cook independently and confidently.

The truth? The kitchen can be intimidating for anyone — sharp knives, hot pans, complicated recipes. Now imagine facing all of that without sight. In this powerful episode, Debra shares how she turned fear into purpose, building a business that helps others overcome their own kitchen anxieties.

What I love most is that her story isn’t just about blindness. It’s about resilience, creativity, and pushing through whatever’s holding you back — in the kitchen or in life.

Debra’s approach to cooking is all about making things organized, clear, and manageable — lessons that anyone can use, whether you’re a total beginner or just someone who wants to feel more confident making meals at home.

Her courage and innovation are truly inspiring, and I know you’ll come away from this conversation feeling empowered to tackle your own challenges.

🎧 Tune in now and meet Debra Erickson

To learn more about Deborah and her innovative kitchen tools click HERE

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What does homesteading look like when you live in suburban Los Angeles? Elizabeth Bruckner never imagined she'd become a passionate advocate for self-sufficient living – especially after years of killing every houseplant that crossed her threshold. However, a long-term chronic illness that left her bedridden forced her to reimagine her relationship with food and healing.

Desperate to regain her health, she abandoned processed foods and gradually shifted from her 27-year vegetarian diet to incorporate nutrient-dense, ethically sourced animal products. The improvements were dramatic, but it was the COVID pandemic that truly catalyzed her homesteading journey when even basic ingredients like garlic became temporarily unavailable.

"I didn't even know what broccoli looked like coming out of the ground – that's how divorced I was from my food," Elizabeth confesses. Today, she champions an accessible vision of homesteading that breaks free from the stereotypical image of rural living with livestock and acres of land. Instead, she focuses on finding joy in whatever aspects of self-sufficiency speak to you – whether that's fermenting foods, growing herbs as a "gateway drug" to gardening, or making cleaning products from fruit scraps.

Elizabeth's book, "The Homesteader Mindset," offers practical guidance for building sustainable habits without the overwhelm. Her approach acknowledges our modern lives while reclaiming traditional wisdom – proving that even "lazy gardeners" can create abundant food spaces through permaculture techniques that mimic nature's systems.

Ready to explore your homesteading potential? Visit Elizabeth's website for a free Homesteader Habit Tracker and discover how small daily practices can transform your relationship with food, health, and self-sufficiency – no matter where you live.

Links Talked About on the Podcast

Get the Fruit Scrap Vinegar Recipe HERE

Mason Tops (lids used for fermenting and preserving)

Acid Test Strips (tests for acidity of vinegar)

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Were going beyond kegels and talking about real solutions for incontinence in midlife

This week, we’re talking about something so many women deal with — but almost no one talks about: urinary incontinence.

After having twins, I thought leaking was just something I’d have to live with. I was told to do kegels and move on. But they didn’t help — in fact, they made things worse.

In this episode, I’m joined by Dr. Nigel Brayer, creator of the Iron-Clad Bladder System, who’s on a mission to change the conversation around bladder health. We talk about why traditional advice only addresses a small piece of the problem, and how your nervous system, hormones, stress, and even your hydration habits play a much bigger role than most people realize.

If you’ve ever felt embarrassed, frustrated, or just confused about what’s happening with your body — this one’s for you. You’re not alone, and you don’t have to just live with it.

Listen in and learn:

• Why kegels aren’t always the answer
• How menopause, stress, and certain foods impact bladder function
• What to do instead — including physical, nutritional, and nervous system support
• How to break the shame and take back control of your health

Learn more about Dr. Brayer and his free seminar on healing your bladder, April 17, 2025 8pm EST click HERE

To learn about Dr. Brayers Iron Clad Bladder program, click HERE

Find Dr. Brayer on IG HERE

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Discipline, perfectionism, and "healthy habits" can sometimes mask a dangerous relationship with food and exercise. Allison Yamamoto opens up about her journey from NCAA cheerleader to marathon runner, revealing how her pursuit of athletic excellence led her down a path of restrictive eating, overtraining, and eventually losing her period for several years.

What makes this conversation particularly powerful is how Allison's story uncovers the societal reinforcement that keeps many women trapped in unhealthy patterns. Despite serious health warning signs, doctors dismissed her concerns as "normal for an active woman." Friends and family praised her discipline and commitment to "health," unintentionally encouraging behaviors that were actually compromising her wellbeing.

The revelation that missing periods signal more than just fertility concerns becomes a crucial turning point. Hypothalamic amenorrhea indicates a body in survival mode, with serious implications for bone density, immune function, and long-term health. Yet this vital information remains largely unknown to many women pushing themselves toward arbitrary fitness goals while chronically underfueling.

Most striking is Allison's description of the mental burden – the constant calculations, food rules, and guilt that ran "like a tape" in the background of her mind despite appearing successful externally. This invisible struggle consumes enormous energy that could be directed elsewhere.

Through her coaching practice, Allison now offers women individualized support addressing both nutritional/exercise components and the psychological factors keeping them stuck. The hopeful message? Hypothalamic amenorrhea is reversible through lifestyle changes, with the return of menstruation serving as tangible evidence of healing.

Ready to transform your relationship with food and exercise? Discover what your body really needs without the rigid rules and restrictions that steal your mental freedom. Your period isn't just about fertility – it's a vital sign worth protecting.

To Learn More About Allison and her programs click HERE

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Emily Allen transformed her relationship with alcohol while raising her children, and now guides women in creating an exciting next chapter filled with clarity, authentic connections, and true freedom as they transition to their empty nest years.

• Daily wine had become a numbing ritual, especially during COVID lockdowns
• A horrible Christmas morning hangover became the turning point
• Dry January 2021 became the gateway to permanent sobriety
• Sleep quality dramatically improved within weeks of quitting
• "Wine mom culture" normalizes drinking as necessary for stress management
• Moderation attempts create mental gymnastics and decision fatigue
• Social relationships often shift, revealing which connections were alcohol-dependent
• Breaking neural pathways requires creating new evening rituals
• Midlife health risks from alcohol increase significantly, especially breast cancer risk
• Baseline anxiety levels noticeably decrease after sustained sobriety
• Empty nesting provides the perfect opportunity for transformation
• Emily now offers a 12-week group program launching May 12th

Visit livingfreewithemily.com to join the waitlist for Emily's 12-week group program or take her free "alcohol-free personality" quiz.

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Elizabeth Cush, licensed clinical counselor and women's life coach, explores the complex challenges of midlife and menopause for women who feel overwhelmed by physical changes, shifting family dynamics, and societal expectations.

• Menopause brings significant physical and emotional changes that can make women feel disconnected from their former selves
• Brain fog, memory issues, and body changes are common experiences during perimenopause and menopause
• Women often struggle with the "illusion of control" as their bodies change in ways that dieting cannot prevent
• Self-compassion is more effective than self-criticism for creating positive change and emotional wellness
• Research shows being kind to yourself creates better outcomes than harsh self-judgment
• Boundary-setting is essential for women who have been socialized to prioritize others' needs above their own
• Caregiving without boundaries leads to depletion, resentment, and strained relationships
• Being highly sensitive is a genetic trait that affects how deeply you process sensory information
• Change is possible at any age - even when external options seem limited, internal transformation remains available

Connect with Elizabeth through her counseling website at progressioncounseling.com, her coaching site at elizabethcush.com, or through her podcast "Awaken Your Wise Woman."

Connect With Elizabeth for coaching HERE
Biz's Group Support for Sensitive Women HERE

Are You Highly Sensitive? Click HERE to find out.

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If there is one thing that women in midlife women contend with it is our ageing skin. Today I am talking with skincare expert and the owner of Magnolia Skin Essentials Lisa Duffy. Lisa inspires women to embrace aging with confidence through well-tested, clean skincare. We explore the significance of combatting aging and maintaining beauty in midlife.

• Importance of aging gracefully while embracing beauty
• The journey of creating Magnolia Skin Essentials
• Understanding the benefits of magnolia bark extract
• The concept of clean versus natural skincare
• Nutritional aspects influencing skin health
• Lisa’s simple and effective skincare regimen
• Choosing the right products tailored to individual needs
• Empowering women to find peace with aging
• Highlighting personal beauty narratives and experiences

Check out Magnolia Skin Essentials for resources and a free skincare guide to help you understand the best products for mature skin.

To Find out More About Lisa and her skincare line click HERE

Get 50% off one product on your first order! Click HERE

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Menopause is not just a personal issue, it's also a workplace issue—but too often, it’s ignored, misunderstood, or left out of corporate wellness conversations. In this episode, I sit down with employment attorney Mark Carey to break down the legal protections (or lack thereof) for women navigating menopause at work and what companies can do to support midlife employees.

We discuss:
✔️ Your rights as an employee—Can you ask for accommodations? What legal protections exist?
✔️ The stigma around menopause at work—Why many women stay silent and what needs to change.
✔️ How companies can step up—From menopause-friendly policies to wellness programs that make a difference.
✔️ The role of education—Because even with policies in place, many women don’t have the knowledge or confidence to advocate for themselves.

If you’ve ever struggled with menopause symptoms in the workplace or wondered how businesses can do better, this conversation is for you. Let’s break the silence and start creating workplaces where midlife women thrive.

🎧 Tune in now! And if you’re an HR leader or business owner, let’s connect—I offer corporate wellness programs, including menopause education, webinars, and cooking classes to support your employees.

Links From the Episode

Mark Carey, Employment Attorney click HERE

The Employee Survival Guide Podcast

Looking for Menopause Wellness in the Workplace? Click HERE for what I offer

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Have you ever considered how menopause might be affecting your career or your workplace wellbeing?

Many women, despite making up half of the workforce, grapple with challenges during menopause that often remain unspoken, from brain fog and fatigue to anxiety. In this episode of Real Food Stories, I address a crucial conversation around menopause in the workplace that needs to be addressed. By sharing startling statistics and real-life experiences, we bring to light the pressing need for workplaces to become more menopause-friendly, much like they've adapted to support mental health and parental leave.

I delve into strategies that can break the silence and create a supportive environment for those navigating menopause. Encouraging open discussions with coworkers, friends, and HR departments can foster a workplace culture of understanding and compassion. This episode is a call to action for companies to recognize menopause as a legitimate workplace issue and for individuals to prioritize self-care.

Together, we can create environments where women feel empowered to share their experiences without fear of stigma or career setbacks.

My Linkedin Article - Menopause in the Workplace: Why It’s Time to Start Talking About It

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This episode dives deep into the confusion surrounding menopause hormone therapy, discussing the historical stigma, outdated research, and contradictory medical advice women face. By understanding these complexities and advocating for themselves, women can navigate their menopause journeys with more confidence and clarity.

• Examination of outdated beliefs about hormone replacement therapy
• Discussion on the impact of the WHI study on public perception
• Insights on the inconsistencies in medical advice from doctors
• Analysis of misinformation in digital spaces, including social media
• Exploration of compounded hormones versus FDA-approved therapies
• Overview of emerging changes in menopause care, including specialization
• Suggestions for women on how to advocate for themselves
• Emphasis on the importance of community support and education

Links Mentioned in The Podcast
Menopause Society click HERE
International Menopause Society click HERE

Books I Recommend
Menopause Manifesto by Dr. Jen Gunter
Estrogen Matters by Dr. Avrum Bluming
You Are Not Broken by Dr. Kelly Casperson

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What if you could throw away the burden of New Year's resolutions and instead embrace a mindset brimming with exciting possibilities?

Join me as I share a personal journey of transforming the post-holiday pressure into an opportunity for joy and curiosity. This episode of Real Food Stories is all about breaking free from the constraints of societal "shoulds" and redefining our goals into aspirations that truly resonate with us. I’ll share how small, intentional changes can lead to a more fulfilling life. It's time to move beyond guilt-driven resolutions and focus on what genuinely lights us up for a more aligned and joyful year.

As we look forward to designing a year that excites and inspires us for 2025, we'll explore practical ways to turn possibilities into reality. From incorporating accountability measures to reshaping those pesky "shoulds" into desires, this episode is packed with insights on making meaningful changes.

I even offer a free 30-minute discovery call to help kickstart your journey, because this year is all about turning dreams into achievements. Embrace this opportunity and let's create a future where 2025 becomes your best year yet!

Click HERE to set up a FREE 30-minute discovery call with me!

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Unlock the secrets of navigating menopause with confidence and clarity!

Join Heather Carey, as she unveils the impactful lessons learned in 2024, including the launch of her signature course, "Nourish, Your Menopause Journey." Heather celebrates the progress in understanding menopause while acknowledging the knowledge gaps within the medical community.

In this episode Heather shines a light on the unsettling rise of "menowashing," where misleading marketing preys on menopause fears. By exposing these tactics, we aim to arm you with the knowledge to make informed, evidence-based decisions.

As we go into the new year, let's say goodbye to the myths and misinformation that cloud your menopause journey. From the false promises from celebrities, doctors and talk of hormone-balancing supplements to the pitfalls of detox teas, Heather dissects the marketing gimmicks that target menopausal women. As misleading diet trends like keto and intermittent fasting resurface, she highlights their limitations and promote healthier alternatives.

With 2025 on the horizon, let's foster a commitment to balanced nutrition, enjoyable exercise, and professional guidance for hormone therapy. Embrace menopause as a powerful transition, and together, we'll leave behind ineffective solutions in favor of real, proven care.

Thank you for being part of this journey, and here's to a joyful and informed holiday season! Can't wait to see you in the New Year!

I would love to hear from you! What did you think of the episode? Share it with me :)

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Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

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This has been a big year for menopause education and I'm excited about it!

With the realization that most medical doctors do not receive any training there is a call for more awareness and education. Talking about hormones (menopause hormone therapy MHT) and menopause in general should become less daunting as more MD's become trained in this area of medicine.

Other evidence based takeaways from 2024 that are talked about:

• Best foods to support the menopause transition
• Best ways to manage specific symptoms
• Best insights on weight and metabolism
• The best self care habits that stuck
• The best lessons I learned this year

Links mentioned in the episode:
The More Joy Less Stress Healthy Holiday Reset, click HERE to join (it's free!)
The Menopause Society click HERE

I want to hear from you! heather@heathercarey.com

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
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Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Unlock the secret to a stress-free and joyful holiday season!

Imagine stepping into the festivities with a sense of calm and balance, rather than being overwhelmed by stress or striving for impossible perfection. Drawing from the best of my personal experiences and practical insights, I journey through the art of prioritizing self-care amidst the chaos of the holidays.

In this episode, we unravel the essential habits for a healthier holiday, especially for women navigating midlife and menopause. Explore how mindful nutrition and alcohol moderation can transform your holiday experience, maintaining your energy and keeping cravings at bay. Learn the secret of a calming bedtime routine and how daily gratitude can shift your perspective, setting the stage for a regret-free new year.

Dive into the "More Joy, Less Stress, Healthy Holiday Reset" program, a treasure trove of tips, recipes, and support to help you breeze through the holidays with ease. Share in the warmth of community and take the first step toward a joyful, balanced holiday season.

SIGN UP HERE for More Joy, Less Stress Healthy Holiday Reset, its FREE!

Links I reference:
Episode 81: The About Protein in Midlife
Episode 26: Why I Quit Drinking for Good

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Concerned about the holidays? Here's your 15-minute Thanksgiving pep talk!

Can Thanksgiving be the most joyous day without the side of stress and guilt? Join me as I unravel the secrets to a more mindful and balanced holiday celebration. You’ll learn how to create a harmonious, balanced Thanksgiving plate, learn to set boundaries and use the most important sentence to do just that.

As we prepare for this festive season, I extend my heartfelt gratitude for your continued support and time. During this busy season, let’s focus on maintaining health and energy by embracing mindfulness and joy. Share this episode with friends who might need a nudge towards a healthier holiday mindset. Remember, Thanksgiving is not just about the food; it’s about savoring each moment with intention and gratitude. Wishing you a truly wonderful and mindful Thanksgiving celebration!

Join me for my FREE More Joy Less Stress Healthy Holiday Reset starting on December 5th! Click HERE to sign up.

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Stacy Brix, a board-certified family nurse practitioner with a passion for perimenopause, joins Heather to challenge outdated misconceptions and bring clarity to a critical phase in women's health. Discover how her professional journey and personal experiences have led her to focus on hormone replacement therapy (HRT), shedding light on the often misunderstood benefits it offers beyond symptom relief.

Together, we aim to equip women with the knowledge and confidence to make informed decisions about their health, while addressing common hurdles like misdiagnosis and inadequate care that many women face. By tackling the persistent fears linked to the Women's Health Initiative study, we highlight the broader health benefits of HRT, encompassing heart, bone, and mental health improvements.

Navigate the perimenopausal journey with evidence-based support as Stacy shares essential insights on questions to ask your healthcare providers. Discover why many women might not need to seek out expensive specialty clinics or hormone tests and learn how primary care providers and gynecologists can often offer the necessary guidance. Stacy's commitment to holistic health coaching and lifestyle changes provides a fresh lens through which to view the often perplexing wellness space. With valuable resources and contact information, including her Instagram handles, Stacy reinforces the importance of informed voices in the wellness industry, leaving listeners empowered and inspired.

Click HERE for Stacy's website
Find Stacy on IG HERE

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If you didn't listen to last week's episode (#100) where I talk to the men out there about menopause, take a listen!

Today, I went a bit rogue and decided to bring on my husband (and real-life man!) Mark Carey, to get his side of the menopause story.

Menopause isn't just a women's issue, but rather a shared journey that deeply impacts relationships. We unraveled this topic and offer a glimpse into menopause from a partner's perspective. Together, we explore how this life transition can reshape dynamics at home and work, and the surprising gaps in understanding that many face. Mark's candid reflections reveal the importance of education, empathy, and support, and how bridging the knowledge gap can improve relationships.

Our discussion takes a personal turn as we share our experiences navigating perimenopause to postmenopause, touching upon hormone replacement therapy's role in managing symptoms. We examine the societal pressures and emotional hurdles women face, especially amid aging in the spotlight. Mark sheds light on the challenges couples encounter during this phase, from changing metabolisms to communication breakdowns, and why men's understanding is crucial to fostering compassion and reducing misconceptions.

Open dialogues about menopause are more essential than ever, both at home and in professional settings. As an employment attorney, Mark sees his share of discrimination at work that might be attributed to women in menopause. At home, open communication can prevent unnecessary turmoil and promote empathy. We encourage men to be understanding listeners, emphasizing that even if they don't fully grasp the experience, their willingness to engage can strengthen relationships and create a more supportive environment for women undergoing this significant life transition.

Reach Out to Mark HERE
Mark's podcast The Employee Survival Guide is a great resource for employment-related issues

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For my 100TH EPISODE(!!) I am talking to the men out there :)

Menopause has proven to be confusing enough for women, what with the total lack of information from their doctors or their mothers.

If you are confused, try your husband or partner. They are even more in the dark.

In today's episode, I am talking to the men out there, who are in a relationship with a woman in midlife and the menopause transition. I am going to educate you and some "secrets" to what is going on during the menopause transition such as:

• What exactly happens during menopause;
• What about those mysterious symptoms she keeps talking about? And how can I help?
• Physical and emotional ways to understand and help your intimacy;
• How hormones rule a woman's world;
• The #1 secret to being the most supportive guy out there.

Join me as I break the silence around menopause, exploring its stages from perimenopause and the critical role of informed partners. This episode promises to equip you with the knowledge to strengthen your relationships during this natural transition.

This episode underscores the significance of being a supportive partner, emphasizing how shared changes can enhance the well-being for both of you.

I would love to hear from you! What did you think of the episode? Share it with me :)

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Unlock the secrets of nutrigenomics with my guest, Dr. Tamar Lawful. Discover how your genetic blueprint may be the key to mastering your health, especially in the realm of women's wellness. Through Dr. Lawful's expertise in pharmacy, nutrition, and genomics, learn how a simple saliva swab can provide personalized insights that revolutionize your dietary and lifestyle choices. In our conversation we break down the complex science behind how our genes can influence our food responses, empowering you to take control of your health journey.

Listen as we unravel transformative client stories that highlight the shift from fast-food diets to ones abundant in whole foods, resulting in profound health improvements. Nutrigenomic testing not only customizes meal plans but also optimizes exercise routines by understanding genetic predispositions. These tailored approaches pave the way for significant gains in health and well-being. Dr. Lawful shares inspiring narratives of improved sleep, reduced inflammation, and effective weight management, all achieved through the power of personalized nutrition.

Dr. Lawful offers a hopeful perspective on the burgeoning field of nutrigenomics, emphasizing its growing impact on personal health.

Connect with Dr. Tamar Lawful HERE
Find Tamar on Instagram HERE

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Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

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Women in midlife are often found in the Sandwich Generation - caught between the responsibilities with children and taking care of aging parents.

Join me as I talk with Jeanette Yates, founder of The Self-Care Giver, a space to understand and empower yourself during this sometimes overwhelming time of our lives. As a certified life coach with a wealth of personal caregiving experience, Jeanette shows us how uncover practical and actionable self-care strategies tailored for those in the sandwich generation.

Jeanette shares her journey through the challenges of caring for an ailing parent while raising her own family, all amidst the personal transitions of midlife. Her valuable insights and candid stories highlight the importance of adapting self-care practices to prevent burnout and maintain well-being.

Setting boundaries can be a tricky business, especially when guilt comes into play. In this episode Jeanette explains the art of saying no without feeling like you're letting someone down. We discuss how understanding the true needs of our loved ones can ease the caregiving burden and lead to healthier family dynamics.

Learn about sustainable strategies for managing responsibilities and protecting your mental and emotional health by setting personal limits. Discover how viewing boundaries as flexible gates rather than rigid walls can help balance caregiving roles with self-care.

Finally, we turn the spotlight on the four pillars of self-care: sleep, hydration, nutrition, and movement. These essential elements form the foundation of a healthy lifestyle, particularly for those navigating the complexities of midlife changes and family caregiving. Explore the concept of the "sandwich generation" and how embracing life's transitions can lead to personal growth and empowerment. Listen in for a conversation that not only champions self-care but also encourages redefining societal expectations and finding joy in the caregiving journey.

More About Jeanette HERE on her website
Find Jeanette on IG HERE

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Can meditation truly transform your life?

Join us for an enlightening conversation with Anne Swanson, a renowned yoga therapist and author, who shares her incredible journey from battling chronic pain and anxiety to finding peace and clarity through the power of meditation. You'll gain deep insights into how meditation acts as a "boot camp for your focus," promoting structural and biochemical changes in the brain that lead to lasting mental and physical health benefits. Anne's new book, "Meditation for the Real World," serves as a powerful resource for understanding and integrating these practices into your daily life.

Discover how just one minute of meditation can significantly impact your stress levels, awareness, and overall well-being. We bust the myth that meditation requires long, silent sessions, and instead explore the practicality of short, mindful moments throughout the day. Experience a one-minute guided meditation with us and learn how these brief practices can improve decision-making, and relationships, and cultivate a balanced life. Anne also shares valuable tips on mindful eating and cooking, enhancing your sensory experiences and mindfulness.

For women navigating perimenopause and menopause, Anne offers tailored meditation techniques to alleviate symptoms such as headaches, anxiety, and sleep disturbances. Explore the importance of finding meaning during life transitions and the innovative use of scientifically-engineered sounds to enhance meditation. With actionable advice and scientific insights, this episode makes meditation approachable and effective for everyone. Don't miss out on learning how to integrate these powerful practices into your life for lasting benefits.

Ann's Book Meditation For The Real World
Join Ann's 21-Day Meditation Challenge here

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Is menopause leaving you confused and overwhelmed? Unlock the secrets to managing this life phase with confidence in today's episode. Today I dive into the powerful role of whole foods and share top nutrition tips tailored specifically for those navigating menopause. Learn how small shifts in your diet can make a big difference in how you feel, and why now is the perfect time to focus on self-care and nourishment, especially if your midlife household has changed.

Plus, I'm excited to announce my new course, "Nourish: Empower your Menopause Journey," designed to provide you with the community and clarity you need during our menopause transition. With insights gathered from years of client work and extensive research, this comprehensive program addresses everything from health and fitness to nutrition, helping you reconnect with your body and make informed decisions. Don't miss out on this chance to join a supportive community and gain valuable knowledge!

25% off Nourish; Empower Your Menopause Journey!
Don't miss this great offer, it is only here for a few days! Take 25% off. Click HERE for all the information on the course and to sign up. Early bird is gone 9/18!

I would love to hear from you! What did you think of the episode? Share it with me :)

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Ready to revamp your menopause journey? Join me as I share my personal struggles and triumphs in navigating menopause, and announce my transformative new course, Nourish: Empower Your Menopause Journey. This episode of Real Food Stories dives deep into the unique challenges of menopause, highlighting the importance of reliable information, balanced nutrition, and supportive community. You'll learn how to make evidence-based decisions for your health, feel more in control, and find peace with your body during this significant life stage.

We’ll explore how nutrition can be a game-changer in managing menopause-related health issues, from heart disease to hormonal imbalances. Discover the benefits of intuitive eating, the critical role of high-quality protein, and how to set up your kitchen for success. Get a sneak peek into the Nourish course, featuring hormone-supportive recipes and practical strategies for building sustainable habits, managing stress, improving sleep, and incorporating self-care. Plus, understand the immense value of community in maintaining these healthy changes.

Don't miss out on this empowering and informative episode!

For more information about Nourish: Empower Your Menopause Journey you can click HERE.

Plus! Next week I am teaching a FREE webinar called Master Your Menopause: 3 Key Steps to Thrive in Midlife. Sign up for one of the three times that works for you! Click HERE to sign up.

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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What if everything you thought you knew about menopause was wrong? Discover the truths about the menopause transition and how nutrition can play a crucial role in managing its symptoms. Join Heather Carey on the Real Food Stories podcast as she unpacks the bewildering journey through menopause, breaking down the hormonal shifts and challenging the mixed messages from media and medicine. Learn the clinical definitions of menopause and perimenopause, and get familiar with a wide range of symptoms, from the common hot flashes and night sweats to the more obscure joint pain and burning sensations.

Heather also provides a preview of her exciting upcoming course that focuses on navigating menopause through evidence-based nutritional strategies and culinary tips, empowering you to regain control during this life stage.

We also confront the pervasive myth that menopause signals the end of your sex life. Heather stresses the importance of sexual health during this transition, diving into the physical changes associated with decreased estrogen and progesterone levels. Forget the cultural stereotypes that tie sexuality to youth—this episode encourages open dialogue with healthcare providers about hormone replacement therapy, pelvic floor exercises, and other key aspects of a healthy sex life.

Learn essential lifestyle adjustments and dietary considerations, and gain mental health strategies to navigate menopause with confidence. Turn this challenging phase into a vibrant and empowering new chapter of your life.

Share your story! Do you have a menopause story? Reach out to Heather at heather@heathercarey.com

Links Mentioned In This Episode
For Menopause Symptoms click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
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Unlock the secrets of your DNA with Elwynn Robinson, founder of Genetic Insights, as he shares his compelling journey from a personal health crisis to pioneering affordable and personalized genetic health reports. Learn how Elwynn's early exposure to health-conscious living, coupled with a life-altering discovery, led him to create a platform that empowers individuals to understand and take control of their health like never before. Discover how crucial insights from his genetic profile helped him discover the lead poisoning that led to severe digestive pain, anxiety, and weight loss, which traditional methods failed to resolve.

Elwynn delves into how genetic predispositions can determine your body's ability to process toxins, shedding light on why some people suffer more than others under the same environmental conditions. We also discuss the ever-important balance between genetic knowledge and lifestyle choices, emphasizing that while your genes lay the groundwork, a healthy lifestyle remains indispensable. Whether you're curious about genetic factors in diet, weight management, or overall well-being, Elwynn's insights offer a balanced perspective on navigating the maze of health information.

Finally, take a deep dive into personalized health recommendations, from diet and weight management to hormone supplementation and natural pain relief. Hear Elwynn's practical advice on using genetic testing to pinpoint deficiencies and tailor health strategies effectively. With real client stories and actionable steps, this episode is packed with valuable information for anyone eager to explore their genetic makeup and harness it for optimal health. Tune in to gain a deeper understanding of how your DNA can inform and transform your health journey.

Where to Find Elwin
Elwin Robinson's Website and to find out more about genetic testing click HERE
Elwin on IG HERE

Links Mentioned in the Podcast
Genova Nutreval click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

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Join me as I dive into an enlightening conversation with Jessica Setnick, a renowned registered dietitian specializing in eating disorders. In this episode, we unravel the complexities of eating issues among midlife women, exploring the societal pressures and fear marketing that contribute to these struggles, starting from childhood and often intensifying during midlife.

As Jessica writes "My strength is looking at the backstory of your eating - not just what or how much you eat, but also why you eat, how you feel about what you eat, and how the habits you hate may have served you at one time. Let's take eating issues out of the shadows and use treatment strategies to help everyone who eats.

Jessica takes us on a journey through how food can act as a mood-altering substance and the unrealistic expectations women face, even those as well-known and resourceful as Oprah Winfrey. But Jessica doesn't just identify the problems; she challenges societal beauty norms head-on. We discuss the motivations behind popular weight loss drugs like Ozempic and debunk the myths that weight loss equates to happiness. By advocating for self-acceptance and curiosity about our bodies' natural processes, Jessica inspires us to rethink what true health and beauty mean.

We also explore the empowering impact of public figures who embrace their natural aging process, offering a refreshing perspective on defying conventional beauty standards. Jessica shares her wisdom on reconnecting with natural hunger cues and breaking free from childhood food messages, providing practical insights from her book "Food Fairy Tales." Listeners will find valuable exercises to rediscover their intuitive eating habits.

From exploring orthorexia to personalized self-care during midlife transitions, this episode is a treasure trove of information for anyone looking to improve their relationship with food and body image. Don't miss this thought-provoking discussion that promises to inspire change and self-compassion.

Buy Jessica's Book Food Fairy Tales HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Asserting your needs without feeling selfish? Join us as we sit down with Susie Pettit, life coach and host of the Love Your Life Show, who opens up about her journey from a codependent upbringing to mastering the art of setting healthy boundaries. Susie provides invaluable insights into how prioritizing self-care can combat perfectionism and people-pleasing habits, which often lead to emotional burnout. With her personal story she shares the transformative power of boundarie setting in achieving greater happiness and well-being.

Gain practical, mindfulness-based cognitive tools to help you redefine how you approach relationships and self-care. Susie shares strategies to maintain internal boundaries, such as daily exercise and abstaining from alcohol, amidst societal pressures. Learn how to focus on your behavior rather than trying to control others, fostering unconditional love without unconditional tolerance. Through community support and nervous system healing, Susie highlights the importance of overcoming the fear of setting boundaries.

We also explore the complexities of balancing empathy and assertiveness, especially in social settings where your choices may make others uncomfortable. Susie offers practical tips for reinforcing personal decisions and prioritizing self-care over external approval.

Finally, discover the benefits of the Love Your Life School, an online membership platform dedicated to women over 40, offering live coaching and classes to enhance emotional intelligence and tackle core issues like people-pleasing.

For more details, visit Susie at smbwell.com or follow on Instagram at smbwellness.

Mentioned in the Episode
Grab Susie's quiz on codependency HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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What if the secret to a longer, healthier life was hidden in the past? Join me as I uncover the wisdom of the Mediterranean diet with our guest, Stavros Mastrogiannis, a 29-year veteran in the weight loss field and founder of the Stavros Method. With his rich upbringing in Greece during the ‘70s and ‘80s, Stavros shares how natural, unintentional healthy eating habits contributed to the exceptional health and longevity of the Greek people. From the cultural practice of not snacking to the importance of a light dinner, Stavros provides valuable insights that starkly contrast with modern Western dietary practices.

Stavros reflects on how the traditional Greek diet, rich in home-raised meat, unpasteurized milk, olive oil, and vegetables, played a crucial role in the well-being of his community. He emphasizes the significance of eating slowly and mindfully, making meals an event rather than a hurried task. We also recall the nostalgic shift from occasional junk food treats to everyday indulgences and discuss the powerful impact fasting practices once had on maintaining health.

Stavros shares practical advice on adopting healthy behaviors one step at a time, ensuring long-term success. Drawing parallels to insights from “The Blue Zones,” we discuss the common healthy habits across different regions. Tune in to learn how you can enjoy your meals more and live a healthier, more fulfilling life.

Find Stavros at thepracticalfitnesscoach.com.

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Can understanding nutrition science truly simplify your life and help you navigate menopause myths? Tune into our latest episode of Real Food Stories, where we break down the evolution of nutrition science from its inception in the early 1900s to the present day.

Discover why evidence-based research should be your go-to over trendy diets and how simplicity in food choices is often the key to better health outcomes.

Menopause doesn't have to mean inevitable weight gain or endless hormone-balancing acts. We bust through these common myths and offer actionable advice on maintaining a healthy lifestyle through diet, exercise, and stress management. Learn to identify credible sources and avoid the pitfalls of misleading menopause information.

Plus, get a sneak peek into my upcoming digital course designed to empower midlife women with the tools for sustainable weight loss and overall well-being. Sign up for my FIRST TEN at a massive discount only available for a few days!

See the link below.

This episode is packed with expert guidance to help you make informed decisions and thrive during the menopause transition.

LINK MENTIONED IN THIS EPISODESign up for the First Ten PreCourse at a MASSIVE discount Click HERE

Questions about the course? Send an email to heather@heathercarey.com

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Amita Sharma is the founder of Nourish Doc, an online platform for menopause wellness resources. Amita shared her story and struggles of perimenopause and menopause amidst a corporate world that barely acknowledges its existence. She created her platform out of what she saw as an unmet need

Amita's mission with Nourish Doc is to empower middle-aged women and bring much-needed awareness to the forefront. Our open exchange threw light on

• the taboo subject of menopause, discussing its impact on women's professional lives, and the dire need for resources and understanding in the workplace.
• the incredible potential of diet and lifestyle choices to maintain hormonal harmony.
• the serious implications of gut health, mental well-being, and the profound influence of modalities like yoga and Ayurveda on menopausal symptoms.
• menopause as a movement that's gaining traction in spaces like big corporate and beyond, where menopause awareness in the workplace is finally being recognized as a pressing issue.

Amida shared the exciting news of the Nourish Doc app, a beacon of support for women navigating this natural, albeit challenging, life stage. From acknowledging the cultural nuances of menopause to advocating for necessary accommodations, we underscored the importance of creating an inclusive environment where every woman can thrive, free from the shackles of silent suffering.

Find Nourish Doc HERE
Nourish Doc on Instagram HERE
Nourish Doc on Facebook HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Ever wondered if you're getting the right nutrients from your diet or if you really need all those supplements? Join me in this episode of Real Food Stories into the complex world of dietary supplements. I'll share what supplements I take (it's not a lot!), emphasizing the importance of balancing food and supplements. We’ll discuss the potential health risks of overconsumption, like those linked to calcium supplements, and underscore why consulting credible sources like nutritionists and dietitians is crucial.

Feeling overwhelmed by the slick marketing of vitamin supplements? You're not alone. We'll dissect the hype around celebrity-endorsed products, with a special focus on Gwyneth Paltrow’s Goop brand and its "High School Genes" pack. By examining the claims and potential dangers of high doses, you'll learn why "less is more" can be a healthier approach to supplementation. Finally, we open the floor to your experiences with supplements, creating a community dialogue that continues beyond the episode. Tune in for an eye-opening discussion that aims to make you an informed and cautious consumer.

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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It might surprise you to learn that one of the secrets to good health lies in the tiny but mighty micronutrients—vitamins and minerals—that we often overlook or don't take the time to think about when we are making everyday food choices. Join me as I unpack the essential roles of these nutrients in our diet, distinguish between macronutrients and micronutrients, and explore why getting your vitamins from food, not supplements, is crucial for your health.

In this episode:

• I shed light on fat-soluble and water-soluble vitamins, along with the importance of minerals like calcium and magnesium. Our discussion underscores the benefits of whole foods in enhancing nutrient absorption and overall health;
• Discover the history behind the Recommended Dietary Allowances (RDA) and how they’ve evolved since the early 20th century;
• Why there is no regulation when it comes to supplements and the dangers of this;
• Learn why whole foods are nutritional powerhouses and why it is so important to adopt a food first attitude;
• Why more isn’t always better when it comes to micronutrients. We advocate for balanced, food-based nutrition to meet your body's needs efficiently;

Navigate the complex and often confusing world of dietary supplements with me. Uncover the risks associated with contaminants and the importance of third-party testing and certifications.

Download the Guide!

Click HERE to download your vitamin and mineral guides! These guides are a comprehensive (and beautiful!) way to quickly find out about each vitamin and mineral and the best sources. You don't want to miss this!

Links mentioned in the episode

• Consumer Labs is an excellent resource for finding credible supplements, click HERE
• The FDA has an Alerts tab to keep you up to date with any supplements that have been recalled, click HERE
• Health Canada Alerts if you live in Canada click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Can you separate fact from fiction when it comes to macronutrients and seed oils? You might be surprised to learn that not all fats are created equal, and some of the most vilified oils right now (because fads change so much) might actually be good for you.

Tune in as we dissect the crucial roles of carbohydrates, proteins, and fats in our diets, and unravel the web of misinformation that often surrounds them. We'll break down why eliminating these essential nutrients is just plain crazy—it could be detrimental to your health.

In This Episode:

• I confront the current trend of seed oils head-on and talk about why they have been so demonized;
• The real deal with fats - what to lean into and what to stay away from;
• More fad diets that target fat as the enemy and fat as the hero;
• The oils of the moment that you do not need to waste your money on;
• My very favorite oils that I use for everyday cooking.

Get ready to empower yourself with the knowledge needed to make informed dietary choices!

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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What if everything you thought you knew about fats was wrong? Get ready to rethink your dietary habits as we unravel the myths surrounding dietary fats and reveal the truth behind the fat-free craze of the 1980s. Discover how the move to eliminate fats led to an unexpected rise in sugar consumption and why these changes didn’t bring the health benefits they promised. Learn from the historical shift and understand the real nutritional trade-offs that come with removing fats from our diets.

In this episode, we break down the differences between saturated and unsaturated fats and explain why not all fats are created equal. You'll learn why it's crucial to limit your saturated fat intake to protect your heart health, yet also understand the positive roles that monounsaturated and polyunsaturated fats play. From improving cholesterol levels to supporting insulin sensitivity, these healthier fats are essential for a balanced diet. We’ll guide you through the best sources of these beneficial fats and emphasize moderation over elimination.

Finally, we explore the vital functions fats serve in our bodies, from hormone production to nutrient absorption, and tackle popular misconceptions head-on. While omega-3 fatty acids are widely celebrated for their anti-inflammatory properties, not all fats have the same benefits. We debunk the overhyped claims about coconut oil and address the unfounded fears surrounding seed oils. By the end of this episode, you'll have a clear understanding of how to prioritize beneficial fats and avoid harmful ones, empowering you to make informed decisions for your overall well-being. Don't forget to leave a review and join us next week as we continue to set the record straight on fat myths.

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Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Ever found yourself questioning the true impact of carbohydrates on your health, or weight gain? Do you blame carbs and feel that you are addicted to them? In this episode I help to debunk some of the biggest myths around carbs, the questions that I get asked the most from clients, and how you can rest easy when you know what carbs are good to eat, and why.

I cover the debate around fruit, insulin resistance, carb addiction and the impact carbohydrates have on weight. We'll navigate through the maze of misinformation and emerge with a clear understanding of how to manage portions, select the right fruits for blood sugar sensitivity, and why insulin resistance needs to be part of this conversation.

As we peel back the layers on carbohydrate addiction, we move beyond simple explanations and into the intricate relationship between food cravings, emotional eating, and neurochemistry. Listen as we untangle how the brain's dopamine pathways might be conspiring to keep you reaching for that extra slice of pie. Armed with strategies and insights into transitioning to complex carbohydrates, this episode promises to equip you with the tools necessary to break free from the addictive cycle of high-glycemic eating. By the end, you'll be ready to make informed choices for a healthier lifestyle with newfound wisdom and a sense of control over your dietary decisions.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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(This is part 1 of my podcast series on carbs!)

Ever feel like carbohydrates are the dietary villain you just can't escape?

Let me shatter the myths and shine a light on the truth about these vital nutrients in our latest Real Food Stories podcast episode. As we dissect the world of carbs, you'll come away understanding their crucial role in our bodily functions, particularly for brain health, and the importance of differentiating between simple, complex, and fibrous carbs. With a particular focus on the benefits of complex carbohydrates, such as fruits, veggies, whole grains, and beans, this discussion is aimed at guiding you through the murky waters of diet advice, especially for women navigating the shifts in midlife and menopause.

Forget the guilt next time you reach for that banana or slice of whole-grain bread, because this episode is all about embracing the goodness of wholesome carbs. We'll also tackle the topic of portion control and how to build a satisfying plate that's rich in these energy-providing foods. Whether you're looking for peace of mind or practical tips to balance your meals, tune in as I offer a fresh perspective, grounded in science, on incorporating carbohydrates into your diet for optimal health. And for those seeking a tailor-made approach to nutrition, my contact details are ready for you in the show notes—let's talk about fueling your body the right way.

Read All About It!
To save you from taking notes I wrote it down for you! Click HERE to read all about it on my blog and for links on portion sizes and a high-fiber cheat sheet.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Why are we so confused about protein?

How much, when, where, the types of protein are questions that leave us baffled and confused. This episode strips down the jargon of nutrition to its bare bones, offering a way out of diet myths.

As we age, our bodies don't just change; they converse with us, demanding different nutrients—proteins being paramount among them. During midlife, we focus on the critical role of high-quality proteins to prevent muscle loss, maintain bone density, and keep our hearts beating with vitality. I'll walk you through the maze of calculating your personal protein needs and draw the map that distinguishes between animal and plant proteins, ensuring you're equipped with the knowledge to make choices that resonate with your health goals.

It's not just about what's on your plate; it's about diversity and timing. I reveal how to transform meals into a symphony of nutrients and include a blog post with guides for calculating portions, the amount of protein in certain foods and a sample meal plan to figure out how to fit it all in to your day.

Tune in and transform the way you think about nutrition, one protein-rich bite at a time.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Dana Karen Ciccone is the founder of Movement Remedies, a Boston-based pilates studio, and the author of the book You Were Meant to Move. In our interview, Dana Karen shares her beginnings of the intertwining of chronic pain with the complex world of dieting and body image, which is a narrative often left untold.

In an era where fitness journeys are synonymous with aesthetic transformations, we shift the spotlight to the bravery of beginning these journeys amidst pain. The discussion with DK sheds light on the psychological underpinnings of chronic pain and the controversial suggestion that the mindset of chronic dieting may aggravate it. This chapter of our dialogue underscores the profound need for a weight-neutral space that honors the essence of true health.

Concluding this episode, we unpack the psychological barricades that deter us from embracing movement when in pain, and how to dismantle them. DK empowers listeners to find activities that resonate with them deeply, fostering long-term health benefits.

Take a listen to this pivotal conversation about the intersection of dieting, body image, disordered eating, and chronic pain.

• DK is offering listeners a FREE online Pilates mat class!
• Donna Karen teaches pilates classes online, as well as in person. Her classes focus on chronic pain in a weight-neutral environment. Click HERE for more information and her website.
• DK's book You Were Meant to Move, click HERE
• DK on IG click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Greg Peterson, the owner of Urban Farm, talks to me about getting started in gardening, and the season is now! The simple act of growing your own vegetables, herbs and fruit is not only a benefit to your own nourishment, it is a benefit to the planet and the environment.

This episode promises to transform your view on the traditional food system and inspire you to start your horticultural adventure, regardless of space constraints. Greg shares his evolution from aquaculture enthusiast to a permaculture vanguard and talk openly about the joys of harvesting homegrown produce and the profound benefits of aligning with nature's cycles.

Learn the essentials of organic gardening as we navigate from the simplicity of a potted basil plant to the complexities of soil health. Greg and I offer insights into improving garden beds with organic matter and the importance of using OMRI-certified products for an organic approach. We share practical tips for those of you eager to integrate gardening into your lives, demonstrating how it can contribute to both personal health and planetary well-being. Whether you're in a bustling city or have acres to spare, there's a green pathway waiting to be cultivated by your hands.

Lastly, we talk about innovative solutions for composting in any living space and why composting is a critical part of environmental health. Learn how kitchen scraps transform into garden gold, as we discuss worm bins, chicken-powered composting, and community programs. This episode is where enthusiasm for gardening meets actionable knowledge.

Greg Teaches Gardening 101 and Much More!
Find Greg HERE at the Urban Farm website

Find Greg on Facebook HERE

Other Links Mentioned
Urban Worm Bin HERE
Find Your Planting Calendar HERE
How to Build Healthy Soil HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Coming from a place of unseen anxiety and depression, weight loss coach Megan Gaul used small-habit change and the help of cognitive behavioral therapy to build a new relationship with food. She lost 100 lbs over 1 year, and the bulk of her growth has been learning how to MAINTAIN that weight loss in a way that feels kind, self-loving, and expansive (rather than restrictive).

Megan has made peace with food and sustained her 100-pound weight loss since 2018. Her story is one of resilience and the power of small but mighty habits, beginning with the simplicity of adding in an extra glass of water a day and evolving into a mindful relationship with her meals. Our conversation covers everything, from the profound influence of our childhood stories around food to the habits that are requirements to keep going on a weight loss journey (and hint: they do not require you to suffer or starve).

Megan shares many of the critical habits that have evolved with her over time and that have solidified her resolve. Weight loss can be seen as easy, maintaining that weight loss takes commitment. Megan and I discussed the dangers of aiming for dietary perfection, advocating instead for a realistic approach that fosters a healthier lifestyle without feeling overwhelmed.

Megan is a Weight Loss Coach! Click HERE for her website.
Follow Megan on IG for her Partake Meal Planner Club HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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There is little doubt that midlife and menopause bring along with it a lot of confusion and mystery. Take a listen today as Dr. Harden, Katie Clayton and I navigate through some of the big twists and turns of women's health.

Dr. Michelle Harden, an OB/GYN and obesity medicine specialist, has worked with nutritionist Katie Clayton for the last number of years in their San Antonio, TX practice to help women unravel the secrets of menopause and holistic well-being. We talked about the intricacies of hormone therapy and the critical need for personalized care in today's fast-paced medical landscape. Dr. Harden's expertise shines as she advocates for lifestyle as powerful medicine, while Katie's nutritional wisdom offers hope for those seeking a cooperative approach to disease prevention.

A few of the important topics we discuss:

• The confusion around hormones in women's health (it's not just about estrogen);
• testosterone's multifaceted roles in women's health and how and why to use it;
• the merits of DHEA, insulin, and cortisol, and the profound effects of diet choices on our path to hormonal harmony and balance.
• the complexities of diet culture and the confusion around what to eat and why;
• the use of weight loss drugs like Ozempic and the future of their use.

If you've ever felt overwhelmed by the maze of menopausal symptoms and hormone replacement therapy options, this episode promises a guiding light toward holistic alternatives and natural interventions. Tune in to empower yourself with the knowledge to make informed decisions, foster peace with your body, and approach midlife with confidence.

Dr. Harden is available for remote visits, you can find her at her website HERE
Dr. Harden on FB HERE
Michelle and Katy's Book 'To Finding Healthy' HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Dr. Bijoy John, a sleep specialist, joins us for a thought-provoking session that might just be the key to unlocking the rest you've been yearning for. Through Dr. John's expertise and personal narrative, we veer into the intricacies of sleep and its profound impact on our health, mood, and even our weight.

As someone who's conquered insomnia, he knows firsthand that achieving the perfect slumber is an art that requires both understanding and patience.

This episode shines a spotlight on the unique sleep challenges faced by women, where hormones like estrogen play a leading role in the nightly dance of rest. From menstrual cycles to the trials of menopause, we examine how these hormonal tides can disrupt sleep and what a 'sleep divorce' could mean for your relationship. With Dr. John's insights, we delve into the delicate balance of hormone therapy and explore how women can navigate these nocturnal disruptions. Whether you're dealing with hormone-induced sleep woes or simply seeking to understand them, this conversation is rich with revelations.

We wrap up with Dr. John unpacking his "Sleep Now" strategy—a toolbox for anyone looking to improve their sleep quality. Learn why caffeine might be betraying your bedtime and how even a single lost hour of sleep can ripple through your health. Plus, discover the seven steps that Dr. John advocates for transforming troubled nights into peaceful escapades into dreamland. It's an episode packed with practical tips and deep dives into how we can all reclaim the night and, as a result, seize the day.

Dr. John's Sleep Fix Academy, click HERE
Dr. John's Book 'Nobody's Sleeping: 7 Proven Strategies for Better Health and Happiness click HERE
Dr. John on IG
Dr. John on Facebook

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Break free from the winter blues and find joy in a plate full of vibrant, seasonal goodness. That's exactly what awaits you with my Spring Healthy Eating Reset, tailored for women in the prime of midlife. Starting April 5th, 2024, I invite you on this exciting journey, not through the lens of diets and restrictions, but with a revitalizing focus on reconnecting with the foods that truly nourish and delight us. We'll explore why the springtime's natural rhythm of growth and renewal makes it the ultimate season for initiating positive health transformations.

Tying in the wisdom of Asian medicine, I'll show you how to nurture your liver with the freshest seasonal produce, support your body's natural energy cycles, and why now is a much more fitting time for change than the pressure-cooker of New Year's resolutions.

I'm buzzing with excitement to share this flexible approach to eating well that I've been refining just for you. Whether it's shedding a few pounds, elevating your energy levels, or seeking hormonal harmony, this reset is poised to kickstart your journey. Get ready to be part of a community that celebrates the sheer pleasure of healthful eating, as we swap stories and our collective achievements.

Don't miss out on the chance to infuse your kitchen with creativity and your body with well-being, all while enjoying the seasonal bounty that spring has to offer. Join me, and let's turn this season into a celebration of fresh starts and flavorful feasts.

Find Out More About The Healthy Spring Reset and signup, click HERE!

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Are you mushroom-curious?

"Magic mushrooms" are the new medical marijuana and there is a lot of mystery and unanswered questions surrounding them.

Tune in to discover the transformative powers of mushroom therapy from Bijou Finney, a microdose coach, to the show. With Bijou's guidance, we traverse the healing landscape of both psychoactive and non-psychoactive mushrooms, revealing their potential to enhance health, cognition, and well-being.

Bijou shares her journey within the world of medicinal mushrooms, and how she has embraced a protocol that has changed the emotional and mental landscape for her and her clients. This conversation is a must-listen for anyone curious about natural wellness or seeking an alternative approach to personal development.

This episode is a deep exploration of the burgeoning practice of the compound psilocybin, for macrodosing and microdosing and how it impacts mental health. Bijou and I unpack why individuals are turning to these natural substances, the critical importance of personalized dosing, and the unexpected creative breakthroughs that can arise. We bust myths, stress the value of expert guidance, and discuss the subtle art of balancing one's unique circumstances with the profound effects of microdosing.

For those intrigued by the power of mushrooms but hesitant about psychoactive experiences, we also shed light on the health benefits of varieties like lion's mane and turkey tail, detailing how to choose quality supplements and integrate them into a healthy lifestyle.

Bijou's expertise is evident as we consider the integration of mushroom therapy with other healing modalities, such as conventional talk therapy. By the end of our discussion, you'll be equipped with a good understanding of mushroom therapy's place in the wellness world, and how it might complement your healing journey.

For those eager to learn more, Bijou Finney is just a click away on social media and her website, ready to guide you through the evolving landscape of natural therapies.

Connect with Bijou at www.wellnessmamasita.com
Bijou on Instagram HERE
Bijou on Linkedin HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Rediscover the joy of life's second act alongside executive coach Reina Bach, whose expertise in leadership development and coaching shines through our discussion about overcoming the stereotypes of midlife.

As we peel back the layers of personal narratives that often lead to what some women might call a 'midlife crisis', Reina’s insights encourage us to reframe our internal dialogue and embrace the transformative potential this chapter of life holds. As women navigate shifts in identity post-motherhood, this conversation illuminates the path to unlocking a world brimming with new purpose and joy.

Reina and I talk about trying to shift out of planning mode and into being mode. To simply find the joy in things you love, with no pressure of an outcome. Finding activities and hobbies for the pure joy of it.

This episode is an invitation to celebrate simple, inspired actions that draw us closer to our forgotten loves, all while teaching the virtue of patience in an age that often demands instant gratification.

Every small moment holds the potential for joy, and how through mindfulness and a heart-set approach, we can cultivate a state of joy that resonates deeply and durably in our lives. Reina helps people find themselves and to find true joy and purpose again.

Find Reina at her website
Follow Reina on Facebook
Find Reina on Linkedin

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Embark on a journey to true contentment with Tamara Zoner, the vibrant happiness expert, as she unpacks the transformative habits of a joy-infused life. By the end of the episode, you'll have a treasure chest of strategies to foster an enduring sense of peace and well-being. Tamara doesn't just hand over the keys to happiness; she walks us through the essential daily actions and mindset shifts necessary to cultivate a resilient spirit.

Discover the power of midlife transformation as Tamara guides us through the intricacies of self-discovery and reconnecting with dormant passions. You'll find encouragement to explore what truly makes you tick, as we discuss strategies for overcoming the inner critic and the necessity of positive affirmations. This isn't just about replacing old tapes in our heads; it's about crafting a rich tapestry of life that aligns with your deepest joys and aspirations. Tamara's insights into positive psychology light a path for those seeking to rejuvenate their sense of purpose and infuse each day with genuine happiness.

Tune in, take notes, and most importantly, open your heart to the possibilities of a life crafted with intention, love, and boundless joy.

How To Find Tamara

Tamara Website is HERE

Find Tamara on IG HERE

Tamara on Facebook HERE

Resources Mentioned on the Episode

Book by Robert Waldinger: The Good Life

Book by Marci Shimoff: Happy For No Reason

Yale Researcher Laurie Santos: The Science of Wellbeing

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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From the ashes of a turbulent childhood, blossoms a story of redemption and self-discovery. Join us as Paul Zulman, the author of "The Role of Love," opens up about his transformative journey and the pivotal role love languages have played in his life. Paul's narrative, charting a course from pain to profound kindness, serves as a beacon for anyone seeking to foster self-compassion and break free from the chains of generational anger.

In a heart-to-heart that promises both enlightenment and emotional resonance, we unravel the intricacies of how small shifts in mindset can lead to monumental changes in our interactions. Paul's insights on observing and responding to the love languages of those around us—without needing to utter a single word—are a testament to the silent power of connection. Discover how altering behaviors can not only reshape your emotional landscape but also act as a catalyst for healing within families.

This episode holds wisdom for anyone in the throes of midlife, painting a vivid picture of the intersection between love and self-love. Paul and I navigate the complex waters of self-revaluation, the significance of body image, and the effects of redirecting love inward, while also cherishing the joy of spreading it to others. Learn how the simple act of rolling a die can become a ritual in nurturing your own heart and those around you, and come away with a renewed sense of the reciprocity of love and the boundless rewards it offers.

Buy Paul's book The Role of Love HERE
Paul's Website HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Laura Broom, a resilience coach with a remarkable story of transformation, joins us to reveal her secrets to bouncing back stronger than ever. Having faced breast cancer, the death of a child, a heart transplant, and an unexpected divorce, Laura's resilience isn't just theoretical – it's a lived reality. She's here to discuss her "I-Cope to Hope" framework and give us a sneak peek into her forthcoming book, "Flourishing After Adversity."

The journey to resilience is paved with small, deliberate steps and the courage to ask, "What if I succeed?" Throughout our conversation, Laura shares how nurturing positivity, setting boundaries, and celebrating incremental progress can be life-changing. Gratitude lists, realistic expectations, and a focus on what's within our control are not just buzzwords; they're tools that Laura uses to guide others through life's inevitable challenges. By adopting these strategies, we can spark a chain reaction of growth and fulfillment that lasts.

How To Connect with Laura
Click HERE for her website

Laura is currently offering my podcast listeners a free PDF entitled "3 Life-Changing Hacks to Disrupt Thinking Traps and Reduce Stress". Click HERE for the guide!

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Anne Poirier, the inspiring certified intuitive eating counselor, and body confidence coach, joins us this week to unravel the threads of body image and intuitive eating, sharing her journey from personal struggles to empowering others. As we navigate through Anne's story, we shed light on the destructive grip of diet culture and the societal pressures that perpetuate the "thin ideal," while offering the promise of her Body Joyful revolution.

Body image isn't just about what we see; it's deeply intertwined with how we value ourselves. The "good gift/bad gift" analogy Anne presents helps us understand that our perceptions have profound effects on our behavior and mental health. Our conversation takes a critical look at the messages we've inherited, from family to media, and ponders the potential for creating a ripple effect of body positivity for future generations. Anne also introduces us to the intuitive eating philosophy, crafted by Evelyn Tribole, as a liberating escape from the confines of traditional dieting.

Wrapping up our thoughtful exchange, we engage in the heart of intuitive eating principles, emphasizing the significance of trusting our body's cues over the noise of external diet dogmas. Anne challenges us to rethink health and weight loss, encouraging a shift towards well-being rather than numbers on a scale.

This episode isn't just an interview; it's a call to join a movement that's rewriting stories about our bodies and our meals, led by a voice as influential as Anne's. Join us for an episode that's as nourishing for the soul as a balanced meal is for the body.

How To Find Anne
Click HERE for her website
Click HERE for IG
Click HERE for FB

Anne's book, The Body Joyful is HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Struggling with weight and self-image is a tale as old as time, but what if you could break free from the relentless cycle of dieting and emotional eating? Weight loss coach Lia Pinelli, shares her transformative story, offering insights and hope for anyone looking to embark on a journey toward food freedom. Her candid sharing of her brain-based approach to eating illuminates the path for those navigating the tricky terrain of weight fluctuation and self-esteem.

Lia and I talk about the significance of tuning into your body's hunger and fullness signals, and we confront the obstacles our modern food environment presents. By unraveling the mental narratives that influence our eating habits, we aim to empower you to rewrite your story with food, fostering a more compassionate and mindful relationship with your meals.

In a world where busy schedules often dictate our dietary choices, we discuss practical ways to prioritize your health and well-being. Understanding how our biology, with its hardwired tendencies for pleasure-seeking and energy conservation, can sometimes lead to self-sabotage is key to making lasting changes. We wrap up our conversation with how to push past self-imposed barriers to achieve the stress-free mind you desire.

Join Lia and me as we uncover the power of patience, trust, and self-compassion on the path to a balanced life.

Lia's website can be found HERE
Find Lia on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Imagine feeling at peace with every morsel you eat and loving your body just the way it is. In my heartfelt conversation with Joanne Edinburgh, a certified eating psychology coach, we unravel the intricate ties that bind us to our food and self-image. Joanne's own story moves from battling food sensitivities to discovering the profound link between relaxation and metabolism, lending a personal touch that many of us can relate to. We delve into the harmful cycle of dieting, dissecting how stress influences our eating habits, digestion, and overall health. Together, we question the wisdom of labeling foods and focus on the deeper aspects of eating—making room for mindfulness at the dinner table.

As the dialogue progresses, Joanne and I tackle the sticky web of diet culture, particularly its impact on women in midlife. We confront the uncomfortable truth that traditional dieting methods are not just ineffective, but also damaging. By cultivating a connection with our bodies built on trust and intuition, we explore making food choices free from societal pressures and judgment. This discussion is a clarion call for an individualized approach to nourishment, resonating with women who are navigating the metabolic shifts of aging. It's about replacing guilt with pleasure and finding balance in our eating habits with a spirit of curiosity and compassion.

Toward the end of our episode, the topic shifts to emotional eating and the shame that often comes with it. Joanne guides us through recognizing that the real issue isn't the act itself but our understanding of the emotions behind it. We share strategies for being present during meals, differentiating between hunger and emotional needs, and treating our eating challenges as opportunities for self-reflection and growth. This conversation is a reminder that food can be an act of love, a coping mechanism, and a pathway to self-compassion. By learning to embrace ourselves in the present moment, we step toward a more accepting and peaceful journey with food and body image.

REACH OUT TO JOANNE ON HER WEBSITE HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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When you think of eating disorders, do teenagers immediately come to mind? You might be surprised to learn that midlife women are equally, if not more, vulnerable to these struggles. Psychotherapist Nicole Cristina joins me to unravel the complexity of eating challenges in midlife, addressing the life transitions that often act as catalysts.

Our conversation explores beyond the stereotypes, inviting listeners to understand the nuances between eating disorders and disordered eating—a distinction that could be closer to home than many realize.

Imagine trying to hold back the ocean with a broom. That's how it can feel for midlife women grappling with the need for control amidst menopause, caring for aging parents, or adjusting to an empty nest. In the episode, Nicole and I navigate this storm, discussing how the guise of dietary control can quickly become a slippery slope toward disordered eating. We share an honest look at the seductive simplicity of restrictions and the grief that often fuels the need for control, all while sparking a rebellion against the ageist norms that can shackle our self-image.

As our discussion culminates, we paint a vision of food rebellion—a world where calorie counting takes a back seat to enjoying a variety of foods and embracing life's pleasures. We celebrate resources like "Intuitive Eating" and "Body Kindness" for their wisdom in guiding us toward a more balanced, fulfilling relationship with food and self. Join us as we call for compassion and kindness, drawing on the teachings of experts like Kristin Neff, to support those embarking on the tumultuous journey through midlife and beyond.

Where to Find Nicole Christina

Nicoles Website, click HERE

Find Nicole on IG HERE

Nicoles Podcast, Zestful Aging HERE

Books We Talked About

Intuitive Eating by Evelyn Tribole

Body Kindness by Rebecca Strichtfield

Self Compassion by Kristin Neff

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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2023...what a year! It was a big one for me and I am looking forward to setting up my intentions for 2024. Setting intentions that propel us forward and letting go of the past is essential. In this episode, I open up about my journey and share the lessons learned through adversity and the power of releasing what no longer serves us.

Embarking on the wellness landscape of 2024, I talk about what I think will be the biggest wellness trends of the year, with the ones you can leave behind in 2023.

I'll especially highlight the controversial topic of weight loss medications, like Ozempic, delving into its societal ramifications and its anticipated disruption to the wellness industry. It's going to be big.

RESOLUTION REDO FREE GUIDE! Click HERE

HEATHER'S ONLINE CALENDAR Click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Embark on a transformative journey with Stephanie Lueres, an inspiration in the ever-evolving world of the body positivity movement. Stephanie share her personal odyssey - a remarkable 200-pound weight loss that reshaped not just her body but her entire life. In our conversation, Stephanie and I navigate the waters of wellness, discovering how a series of small, consistent lifestyle changes can ripple out into a vast sea of health benefits.

Stephanie's tale isn't solely about the physical triumphs; it's a profound exploration of the mental, emotional, and spiritual growth that comes from nurturing every facet of our being.

Our conversation is a reflection on the beauty of starting where you are and trusting the wisdom of your body, as we wade through the concepts, and differences, of weight neutrality and body positivity. It's an affirmation that with respect and care, your health will find its natural balance, free from the grasp of stringent diets and societal pressures.

Where to Find Stephanie

Stephanies Website, click HERE

Find Stephanie on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Join me as I chat with healthy cooking instructor Shelly Loving about eating well through the holidays!

Following her husband's almost fatal heart attack Shelley went from a kitchen novice to a health food maestro. Shelley decided to take charge of her kitchen to help her husband, which not only ended up helping her health too, but also started her career as a healthy cooking instructor. Our candid conversation reveals the simplicity of maintaining a healthy diet without feeling overly restricted, especially during the holiday season.

We delve into the science behind inflammation and its impact on our health, showcasing tips for replacing food groups that cause inflammation and the importance of a well-organized kitchen, equipping you with practical tools to improve your cooking experience.

As the holiday season is upon us, we address the elephant in the room – festive eating, striking a balance, and maintaining a healthy diet without striving for perfection. We discuss our personal experiences of healthier holiday eating and share practical tips to help you avoid holiday weight gain and regret.

Where to Find Shelley
Shelly's Website Can Be Found HERE
What's On Your Fork Cookbook HERE
Shelly on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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When we think of abundance, what comes to mind? Is it monetary wealth, a fulfilling career, or perhaps healthy relationships? Get ready to redefine abundance with our inspiring guest Rebecca Whitman, a magnetic abundance mentor. Rebecca graciously takes us on a journey from her Hollywood days, wrestling with body image issues, to finding love during midlife.

Unravel the secret of turning scarcity into abundance with Rebecca's unique seven pillars of abundance and the power of journaling. From career to health and relationships, each pillar sheds light on a different aspect of life. Learn how Rebecca transformed her negative thoughts into positive affirmations

We wrap up with a candid conversation about menopause and body image, offering a haven for women struggling with self-acceptance during this transition. This episode is brimming with wisdom, self-love, and abundance, so tune in and enrich your life with a dose of positivity.

How To Find Rebecca
Rebeccas Website, click HERE

Rebeccas FREE Abundance Journal click HERE

Find Rebecca on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Transformational Leadership Coach Andrea Johnson shares her deeply personal story about a life that begins with bulimia, struggles with obesity, complicated family dynamics, and pauses at a decision to undergo gastric bypass surgery. Andrea and I dive deep into what it was like to make that decision and the emotional resilience it takes to sustain weight loss after the surgery.

Andrea also offers us a new perspective on life through her philosophy of intentional optimism. We talk about the importance of knowing our core values and leveraging them to lead a fulfilling life. As she guides us through the tenets of intentional optimism, we discover how to create an environment of hope, positivity, and courage.

My conversation with Andrea isn't just about overcoming personal battles; it's about growing, evolving, and ultimately transforming your life.

LEARN ABOUT YOUR CORE VALUES
Andrea is sharing a free gift on getting to the heart of your core values, click HERE

Find Andrea on IG, click HERE
Find Andrea on FB, click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Were you ever curious about your own drinking habits? Or how that glass of wine becomes almost routine, less of a mindful enjoyment and more of an unconscious habit?

Let's explore this as I enter into a fascinating conversation with meditation teacher and wellbeing coach Maria Mayes, who provides an insightful perspective on mindful drinking.

Maria shares her personal journey of transformation towards mindful drinking, and how she helps others break free from unconscious habit loops and self-medication through alcohol.

Maria imparts wisdom on how to cultivate healthier habits through mindful practices and the critical role of self-compassion when it comes to practicing mindful drinking.

Let's question, learn, and grow towards healthier habits together.

Connect With Maria
Find out about Maria's mindful drinking programs and coaching HERE
Connect with Maria on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Imagine sitting down to a meal that satisfies not just yourself physically, but also emotionally. Food can be a powerful tool for supporting our emotional health! And there is no time like the holidays to test this out.

In this episode, I discuss how our dietary choices play an overwhelming role in our health but how asking yourself one very important question can also influence our meal planning in other nourishing ways.

I talk about carrying that question into our holiday meals, which are filled with nostalgia and tradition so that you can enjoy your next few months with awareness and without regret come January.

I also offer some practical advice on how to make mindful decisions regarding ingredients, like reducing sugar in recipes, and share some healthier holiday recipes that are not only nutritious but also delicious!

Ask Heather Questions!

Do you have a question about a traditional recipe, ingredients, and how to make things a little bit healthier? Reach out at heather@heathercarey.com

Download the Healthy Holiday Recipes

If you are looking for a few healthier versions of classic recipes, do not hesitate to download my Healthy Holiday Recipe Guide, you will not be disappointed. Click HERE for the recipes.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
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"We might not be in control of everything in our lives, but we can be in charge of our bodies"

If you are a woman in midlife you know that your body can feel very out of your control. Unintended weight gain, while just looking at food, can feel like we've gained ten pounds without even trying. It can be a very confusing time.

I spoke with the inspiring Heather Fusilier, a certified Health and Wellness coach, as well as a Mindful Eating coach, who shares her personal story about turning her early struggles with weight, stress, and body image into a transformative journey to wellness.

In This Episode Heather and I Talk About

• What it means to infuse intentional work into how we think about our body image;
• How mindful eating can be a weapon in your arsenal towards your journey of making peace with food, and your body;
• What it means to have a life we live versus a life we aspire for.

Let's celebrate the power of shared experiences and profound transformation with each other. Listen to Heather's journey, soak in her wisdom, and get ready to be inspired on your path to wellness.

Connect with Heather
Learn more about Heather HERE
Follow Heather on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
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Do you ever feel like midlife equates to a war with your body and food?

Join me as I dive into this sensitive conversation with the remarkable Jen Hardy. She's not just a podcaster, speaker, and mom of seven, but also a brave survivor of eating disorders, and body image issues. Jen reveals her journey towards self-love, acceptance, and how she managed to turn the tables on societal and familial pressures about weight.

In our candid chat, Jen brings to light her perspective on reshaping our relationship with our bodies and food. She shares her unique approach to help her daughters develop a positive body image, and how she discovered that she was not alone in her struggles. We also uncover how her life experiences, including pregnancy and raising children, have helped her regain control over her weight and her life.

In the midst of midlife, we also discuss the importance of focusing on the positives, and how shifting our perspective to self-love and acceptance can change our relationship with our bodies and food. Jen highlight the vital role of having someone in our lives who can guide us to love ourselves as we are. Because at the end of the day, self-love and acceptance are the keys to a peaceful life.

Listen in, and get ready to embark on your journey towards self-love and acceptance with us.

Find Jen on her website HERE
Check out Jen on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
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How often do we mask our struggles and fears behind a brave face, afraid to show vulnerability? Especially as a man?

Meet Dai Manuel, lifestyle mentor and executive performance coach, who knows this all too well. His journey, fraught with battles against food and alcohol addiction, inspires us all to face our personal demons and transform from within. Dai's candor about his early years and the honesty required to shift his mindset gives us a glimpse into his journey of transformation.

Self-discovery is often a long and winding road. For Dai, it started in his teenage years, when he realized he needed to make critical changes. From shedding weight to quitting drinking to confronting fears associated with personal growth, Dai's life is a testament to resilience.

Dai's compelling story is a beacon of transformation powered by vulnerability. From managing anxiety and depression to preventing self-sabotage, he provides vital insights on mental health.

Listen closely as he shares his unique approach to the 'Five Fs' that create a balanced life and his tips on managing commitments and sharing resources. Dai's journey is a must-listen for men, or anyone seeking to lead a healthier and more balanced life, a firm reminder that it's never too late to rewrite your story. Tune in and be inspired.

WHERE TO FIND DAI
Instagram
Linkedin
Website, click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
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Have you ever wondered how to live a healthy, pain-free lifestyle, especially as you navigate through midlife and menopause?

This week, I sat down with Cari Vann, an exercise physiologist and movement mentor, to share her wisdom. With over 26 years of experience and a personal journey filled with lessons learned from pain and exercise, Cari spoke openly about her complete WellBody method, specially formulated for women over 40.

Cari and I also talk about:

• How to understand your body and tailor exercises to individual needs to ensure injury prevention, overall health goals, and the importance of living a pain-free lifestyle;
• The significance of rest and recovery as part of your exercise routine;
• Other effective tools to handle pain such as fascia release, slowing down breathing, and releasing tension to maximize your recovery process.

How To Find Cari
Cari can be found on her website HERE

Get Social with Cari
Find Cari on Instagram HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
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Ever felt like alcohol might have a hold on you but you can't imagine living life without it?

If you have ever wondered what it would be like to take a break from drinking, the answer is usually not as simple as "just stop drinking. I had the pleasure of hosting Lily Weiss, an Alcohol Freedom Coach, who shared her personal struggle and triumph over alcohol. Lily opened up about the false beliefs she held about alcohol (that so many of us believe) - how she once thought drinking was a stress reliever and a life enhancer. As she walked us through her journey, she shattered the myth of willpower and shame when it comes to quitting and the concept of 'moderate' drinking.

Lily and I also shared truths about:

• the science of getting hooked on alcohol and how it is not your fault,
• how alcohol uniquely interacts with our reward centers and always keeps you wanting more,
• the obvious, and not-so-obvious health issues that happen because of drinking,
• the unique role of the dopamine rush that occurs even before the first drink,
• and most importantly, we explored how life doesn't lose its joy without alcohol. In fact, it becomes more vibrant!

Social situations without alcohol can be daunting, but Lily shared some invaluable strategies to navigate these. From managing the fear of judgment to preparing for challenging circumstances, we've got you covered in this important episode.

Wrapping up the episode, Lily gave us a glimpse into her life-changing work as an alcohol freedom coach, offering a compassionate approach to clients worldwide. Forget the shame and judgment; it's all about finding joy and freedom in an alcohol-free life. Tune in for this enlightening conversation.

How To Find Lily
You can learn about Lily's coaching programs HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Psychologist and health coach Ginny Treiweiler was in her 50s and 60 pounds overweight, riddled with health issues, and haunted by the terrifying prospect of spending the rest of her days unhealthy and managing a host of avoidable health issues.

In today's podcast, Ginny unveils her inspiring journey towards the cultivation of self-love and redefining the meaning of indulgence, that allowed her to generously shed excess weight and reclaim her health.

Ginny candidly shares how she disentangled self-care from indulgence and the strategies she employed to break the shackles of unhealthy habits. We also dig deep into how she employs her unique approach to assist her clients in re-establishing their relationship with food and alcohol, transforming them into tools of kindness and compassion towards their bodies.

This episode also throws light on the challenges of maintaining a healthy diet in midlife and how hormonal changes and stress influence our eating habits. We discuss Ginny's 12-month program, Slender for Good, which has been designed to help women over 40 lose weight without succumbing to the pitfalls of yo-yo dieting.

Ginny emphasizes the critical role of a positive mindset in weight loss and how understanding our individual needs, coupled with the right nutrition, can pave the path toward long-term success. Tune in to soak in the wisdom from Ginny's personal journey to health and healing.

Find Ginny HERE on her website and learn more
Find Ginny on Facebook HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Ever thought that healthy meals have to be boring or take all of your time?

Today I sat down with Amy Lawrence, the author of The Power of Food Prep and the meal-planning expert at Gourmet Done Skinny. Amy takes us through her journey from weight gain and health issues to leading a healthy meal-planning company, proving that nutritious food can be delicious too. She shares her secrets to efficient cooking and food prep, that not only save you time but put you in charge of your health.

In this episode, Amy and I:

• discuss strategies to effectively meal plan and prep so you don't feel like it's another task on your to-do list;
• cover how to reduce food waste and your precious time by repurposing and freezing leftovers;
• talk about delicious, healthy, seasonal recipes that you can easily add to your weekly meal plan.

Her Gourmet Done Skinny Membership makes it easy to fit meal planning into your daily life.

Join Amy's Five Day Food Prep for Foodies Bootcamp by clicking HERE
Amy's GDS Meal Planning Membership opens up again in October, click HERE for more info.

Where to Find Amy
Amy's website is full of delicious, healthy recipes, click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Lynne Bowman is not only a women who has lived with diabetes for a long part of her life, but also a mom and grandma who decided to take all her knowledge and wisdom of living with a chronic illness and turn it into a fabulous cookbook called Brownies for Breakfast.

In this episode Lynn and I Talk About:

• Living with a chronic illness and managing it successfully with the power of real food;
• The importance of getting kids involved in the kitchen, through growing food and cooking;
• The importance of enjoying our food rather than always seeing it as a cure or a curse;
• Recipe fun! Lynn and I talk about recipes in the book that are diabetes friendly, yet everyone will love.

Buy Brownies For Breakfast, click HERE
Download Brownies For Breakfast on Audible, click HERE
Lynn invites you to join her mailing list for fresh, diabetes-friendly recipes.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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The realm of women's health is being revolutionized by femtech!

Join me in an eye-opening conversation with Bethany Corbin, a femtech attorney, as we uncover the digital health technology changing the landscape of women's health. Bethany unravels the world of femtech, highlighting its evolution beyond just period tracking and reproductive health. We delve into the genesis of this innovative sector, shedding light on how it arose from the palpable gap in modern medicine where women's health was often overlooked.

Bethany speaks on the complexities and challenges faced by women's health. She emphasizes the relevance of privacy protections and regulations in empowering women and maintaining the integrity of the industry. Amidst our discussion, we also explore the exciting innovation of telehealth platforms, their role in women's healthcare, and the growing concern over data privacy and security.

As femtech consumers, Bethany leaves us with an empowering mantra - to be vigilant and to take charge. She nudges us to meticulously research and vet various aspects of products and services we may encounter.

So, listen in as we unmask the world of femtech, leaving you equipped to make informed decisions about your health.

WHERE YOU CAN FIND BRITANY
Click HERE to find Britany on LinkedIn and get the latest updates.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Is the world of CBD as confusing to you as it is to so many? Imagine the power of an alternative health treatment that can help with everything from epilepsy to inflammation. I sat down with Inesa Ponomariovaite, the woman behind the CBD company Nessa's Hemp, who unfolded her personal journey into the CBD industry that began with her mother's cancer diagnosis and evolved into a relentless pursuit of creating the purest CBD oil. I also discovered the difference between CBD and CBD-A, which is the product Inessa's company stands behind.

Everybody possesses an endocannabinoid system in their bodies which works on the wellbeing of our whole systems. CBD-A oil is a cannabinoid which helps to strengthen this system.

We navigated the wild west of the cannabis industry, unearthing the differences between hemp and cannabis plants, as well as the varying levels of THC. Inesa spoke of some alarming truths about the lack of industry regulation and the pharmaceutical industry’s controversial patenting of CBD for epilepsy. She was candid about the stunningly high stakes and the challenge of working in an industry where the "God knows what" approach is all too common.

CBD-A has a variety of powerful health benefits that I explored in our conversation with Inesa. She shared insightful advice about finding the right dose, taking CBD consistently to engage the body's cannabinoid system, and ensuring product quality. Inessa gave listeners a gateway to understanding the CBD industry, its challenges, and its potential as a natural health solution.

Inesa convinced me to start taking CBD-A oil and I will update you on my progress and results!

WHERE TO FIND INESA AND NESA'S HEMP
Click HERE to learn more.

FIND INESSA ON LINKEDIN
Click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Have you ever felt lost and overwhelmed in the supplement aisle? We've all been there.

Today I bring you some much-needed clarity as we converse with Sheri Jeffries and Gina Gallagher, the dynamic duo behind Yonder, a grass-fed collagen and organic mushroom coffee company. Their entrepreneurial journey was born out of frustration with the confusing nature of the supplement industry and a personal quest for quality health products.

Sherry and Gina bring to light their transformative experiences with collagen, an essential protein often missing from our modern diets. Their stories are not just about their health journeys, but also about their discovery of collagen as a nutrition hero in their wellness routines. They break down the science of collagen, especially hydrolyzed collagen, and why it's a game-changer for our bodies. They also share how they fought gut issues, bladder problems, and cancer recovery by supplementing with collagen, and why they recommend adding high-quality, clean, and organic collagen to your daily diet.

Finally, they share the creative and simple ways they've incorporated collagen into their everyday lives. From stirring it into their morning coffee to mixing it into spaghetti sauce or a peanut butter sandwich, they've made collagen a seamless part of their nutrition. They also introduce us to their brand, Yonder, and its commitment to offering high-quality collagen and organic mushroom coffee. Their passion for educating consumers about the benefits of collagen is palpable and will leave you inspired to reconsider your own nutrition routine. Listen in as Sheri and Gina take us on an insightful, collagen-filled journey.

AND...if after listening, you want to buy pure quality collagen from them you can click HERE to do just that.

Read more about Sheri, Gina and Yonder at their website HERE.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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Imagine uncovering your true purpose and transforming your challenges into stepping stones. That's the power of the wisdom shared by our guests this episode, Michael Di Pietro and Marcy Donnelly, co-authors of The Inside Guide Breaking Through to Intuitive Wisdom and Inspired Living. Michael, a master practitioner of neurolinguistic programming has found his calling in guiding others to self-discovery. Marcy, a former, client, stands as a testament to the transformative impact of Michael's work. They shed light on the importance of embracing the lessons from our childhood experiences and how midlife can serve as a turning point for change.

Ready to shift your perspective and find wholeness in life? Join us as we unpack Michael and Marcy's unique toolkit for personal transformation. Marcy shares her journey of self-compassion, reconnecting with her body, and how cultivating this bond has led to healthier lifestyle choices.

Finally, we delve into the profound power of love and its potential to heal larger issues. Michael and Marcy believe that harnessing this energy can create immediate shifts in your life. They also give us a sneak peek into their upcoming live retreat weekend in South Lake Tahoe and their complimentary introduction session with Michael. Tune in to encounter life-altering insights that could spark your own journey of transformation.

Where to Find Michael and Marcy
Michael's Website (click HERE)
How to Buy Michael and Marcy's Book (click HERE)
Find Michael and Marcy on Instagram

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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It can be argued that eating disorders, while complex, are a product of childhood trauma and other by-products of growing up. This was certainly the case for former Dietitian Nicole Kerr.

What about a near-death experience?

In her late teens, Nicole had a near-fatal car accident that scarred her physically and emotionally. In fact, Nicole was declared dead in the ER before being revived. This life-changing experience through Nicole's whole being into turmoil and from there she developed a 20-year battle with Bulimia.

Nicole's food story is a deep and heartfelt look at the relationship between upbringing, trauma, and how we view ourselves under the microscope of the all-powerful influence of social media. Through her near-death experience and a subsequent eating disorder, Nicole learned:

• How being a people pleaser and not letting failure be an option ultimately worked against her;
• How unresolved trauma that was not addressed manifested into an eating disorder for her;
• What Nicole learned from her NDT (near-death experience) how to live rather than fear dying;
• The unrelenting pressure of thinness and unrealistic body image can strike at any age (midlife included!);
• That healing yourself is not linear, there is no end point (and that is good news).

How To Find Nicole

Nicole's website is HERE

Nicole's book, You Are Deathless: A Near-Death Experience Taught Me How to Fully Live and Not Fear Death can be found on Amazon

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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I'm going to be fully honest, before I spoke to today's guest, Jeanne Andrus, I had a pretty skeptical view of menopause.

If are a women going through menopause/perimenopause or even in midlife, you know how confusing, aggravating and soul killing this time of your life can be. Changing bodies, mystery weight gain, periods that won't end or weird unexplained symptoms just to name a few.

Seriously, where is the joy in that? Menopause is something I believed we just need to do our best to get through.

Talking with Jeanne gave me a different perspective to consider when it comes to menopause and perimenopause. We have decades to live after midlife and we want to be as healthy as possible and live life to its fullest.

Tune in to take a listen to my conversation with Jeanne Andrus.

About Jeanne
Jeanne is a coach and self proclaimed menopause guru who had her own very personal experience with menopause. She learned that their is a gift we can all receive during this time of our lives. She is the author or five books on menopause, has her own podcast Menopause Matters and TV show on Phenix TV.

Click HERE to get Jeannes 100 sympotoms of menopause.
Click HERE to visit Jeannes website and learn more about here services.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Mindful is defined as "a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique."

Sounds simple, right? Unfortunately, we are complicated people having to contend with quick fixes and instant gratifications.

If we consider that mindfulness can be the key to healing ourselves, emotionally as well as physically, it is to our benefit to learn what mindfulness means for you and your healing.

Today I had the opportunity to sit down with Ruth Fearnow, a trauma-informed therapist, with training in EMDR and mindfulness practices. Ruth has a lot of knowledge about the practice of mindfulness, her own personal story, and a recent book called Therapeutic Mindfulness: a Healing Skill, Not a Coping Skill.

In This Episode Ruth and I Discuss:

• What exactly is mindfulness, the science behind it, and how to put mindfulness into practice in your life;
• Coping skills versus healing skills - why both are equally as important;
• Why mindfulness will not work without learning self-compassion;
• Learning to lean into our intuition and deep wisdom.

Where You Can Find Ruth:

Ruth sees clients for 1-1 counseling. Her website for more information is HERE

Ruth's book Therapeutic Mindfulness: a Healing Skill Not a Coping Skill, can be found HERE

Find Ruth on Facebook HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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You, of course, only want the best for your kids, especially regarding their health.

But what about their weight, how thin they are, or how shape they are in?

As parents, we all come with our deep-seated beliefs around weight, fears of weight stigma, and how to go about losing weight or reversing food habits.

I had the pleasure of speaking with Pediatrician and Life Coach Sheila Carrol, MD on the podcast about how parents can support their children's eating in ways that support health and wellbeing rather than focusing on numbers on the scale.

In This Episode, Sheila and I Discuss

• The difference between deferring to your pediatrician for nutrition and weight advice (they are severely limited) and leaning into a coach for help.
• The steps to take towards making changes with your kids rather than enforcing rules;
• Recognizing that making changes with your kids starts with you.

Where You Can Find Sheila

Sheila's website and how to work with her, click HERE

Sheila's Instagram, click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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TRIGGER WARNING: this episode contains conversations about eating disorders and sexual abuse. If these topics trigger you, you may want to skip this episode.

How we were raised and by who can directly impact our body image. When our parents bring their own eating issues (as well as substance abuse) that come unchecked, adopting those habits may seem totally normal. Until you realize they are not.

In This Episode Susan and I Talk About:

Witnessing her own parents eating disorders and how that got projected onto her;

The shame and the ob that she felt around her body and the comparisons of her siblings'

How food became a super tool for self-soothing when Susan was younger;

Acceptance and surrender to her issues and control around food in her process of recovery;

Learning how to have fun, despite our past traumas.

Where You Can Find Susan

Susan's website is HERE

Susan's book Toxic Family: Transforming Childhood Trauma into Adult Freedom

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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I had the pleasure of sitting down with Cristina Ramirez and hearing her very personal and vulnerable story of the intense grief over suddenly losing her husband to cancer and how that has unfolded into a mindset coaching practice. Cristina's lifes work is to help you redefine what’s possible, gain the confidence you need, and take the actions to transform your life. Be sure to tune into this enlightening conversation.

In This Episode, Cristina and I Talk About:

• The power of shifting your mindset - how to do it, what it is and how it leads to your best outcomes;
• How to use mindset training when it comes to our health, weight and diets;
• The gift of discomfort and how it can help you move the needle in profound way in you life;
• How "nice and easy" might feel better in the moment, but doesn't serve us in the long run;
• A clear explanation of what a growth mindset is versus a fixed mindset.

Where You Can Find CristinaCristinas coaching programs and website can be found HERE
Her book, Empowered by Discomfort, is HERE
Find Cristina on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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In today's episode, I talk with life coach Rachel Boehm about the impact of growing up in the world of diets and disordered eating, and how these experiences influenced her to work with (mostly) single women.

In Todays Episode Rachel and I Talk About:

• How women need to stop "shoulding" all over themselves so they can release stress and realize wellbeing;
• Learning to feel safe with food and eating;
• Making awareness your superpower;
• Why we both do not like the concept of "work-life balance";
• Using the "five why's" to hone in on your goals.

How To Find Rachel

• Rachel is the author of the book I Am Not! which details her life growing up with diets and disordered eating
• Rachel can be found at her website (click HERE)
• Check out Rachel on FB (click HERE)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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In 2018 Fitness and Health Coach Rachel Lavin said enough to the diets and self-sabotage she had been creating for herself for almost all her life. Rachel had been every body size you could count and had a closet full of clothes to prove it.

Rachel learned how to embrace healthy cooking (rather than eating the packaged diet foods she was used to surviving on) by being open to the process, with a healthy dose of curiosity and openness to the benefits of eating real healthy food. As a result, Rachel tapped into her intuition and mindfulness and learned what foods work for her body, what don't, and how to be okay with all of it.

Rachel went on to write a book called The Doughnut Diaries, a personal story about her journey to make peace with her body. She now coaches women, based on the principles in her book, to love their bodies and make peace with exactly where they are at.

Where To Find Rachel
You can click HERE for Rachel's website
Rachel can be found on IG HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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"Menopause is a natural part of life but it doesn’t have to be a struggle. Our mission is to empower women to navigate this transition with strength and confidence".

Empowering women to take charge of their health and their hormones is having its moment in the sun!

I'm really excited to share my conversation with Kristin Mallon and Michele Wispelwey, co-founders of FemGevity, a telemedicine company that provides ultra-personalized menopause support through a variety of testing so that your plan is tailored to your individual needs and goals.

I talked to Kristin and Michelle about:

• Why menopause is NOT one size fits all and why most doctors treat it that way;
• The importance of learning about peri- and menopause before you are in it;
• The benefits of supporting your health through hormones, and the detriments to your health by not doing it;
• The 100 symptoms women can experience when they go through menopause and how specific testing can help hone in on a treatment plan just for you;
• Hormones that affect our symptoms (hello libido!) that go beyond estrogen and progesterone.

Where To Learn More About FemGevity
Click HERE for their website
Click HERE to find them on IG
Click HERE to find them on FB

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Your skin is one of our most precious organs and we need to take good care of it, just like any other part of our body. As Master Aesthetician Natalie Bevans says, "Your skin is a reflection of what's happening on the inside and we want to pay attention to what it's saying."

On the Podcast, I talk in-depth with Natalie (with all sorts of practical tips) to talk about all things skin in midlife.

In This Episode, Natalie and I Cover:

• The #1 factor that is responsible for 90% of our aging skin;
• The best foods to add to your diet that love your skin;
• The top three foods and drinks that will kill your skin health;
• The non-food habit we need to adopt to help our skin stay youthful;
• Why it is so worth getting great advice from an expert rather than trying to listen to "gurus" on the internet;
• The absolute basics to help your skin when you are just too busy or tired.

Get In Touch With Natalie

Natalie's website and free resource mentioned on the podcast, click HERE

On Instagram, @thefortembeauty click HERE

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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Today on the podcast, Christing Boev and I take a DEEP dive into what it means to age, the hype around aging (and antiaging), and what we can do with food, movement, and mindset in order to live our best lives now and in our futures.

Christing Boev is a Ph.D. and ICU nurse who has a long history of antiaging and longevity research.

In This Episode Christine and I cover:

• The absolute non-negotiables that you need in your life when it comes to being strong and healthy as we age (hint: get moving!);
• Why women have been doing exercise all wrong, and what they need to do instead;
• How to fuel your body properly with longevity in mind;
• How to achieve your place of calm (it matters to your health!);
• The desperation of some women to lose weight and the costs of Ozempic and other Mounjaro. We talk about how they work and the better alternatives when it comes to weight loss.

Reach Out to Christine
Christine can be reached on IG HERE.

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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When women enter perimenopause and menopause, do they need to upend the way they eat? The internet would have you believe this. You are not broken, you may just need to shift your focus now on taking the best care of yourself. 

In Todays Episode, Heather Talks About:

• Menopause and perimenopause are not medical conditions that require a special diet;
• The internet would have you think otherwise and the number of supplements and diets focused on menopause is overwhelming
• What foods would be best to lose, or crowd out, in midlife?
• What are the best foods to add to help with menopausal and perimenopausal symptoms?

Want 1-1 Coaching?

Reach out to Heather HERE to set up a time to talk.

Let's Be Friends!

Click HERE to find me on Instagram @greenpalettekitchen and HERE to hang with me on Facebook. 

Did You Love This Episode?

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Last week on The Real Food Stories Podcast I talked about taking the mystery out of menopause so we can get a grasp on how to deal with the many changes we women go through in midlife. Take a listen to that episode if you haven't already done so (HERE).

This week I go into detail about the big "three" - the main reasons why you might say to yourself that you just look at food and gain weight. What can we do about it? Plenty!

On Todays Episode I Discuss:

• The three main reasons why women will gain weight during menopause;
• How we can take back some control over our bodies through food, exercise, and hormones;
• Other outside influences that may contribute to weight gain like stress and emotional eating

Important Links That Were Talked About

• The 34 Symptoms of Menopause gives details about each known symptom of peri- and menopause
• The North American Menopause Society can help you find a doctor that specializes in menopause and hormones
• Looking for Nutrition Coaching? Feel free to reach out to Heather to learn more.

Did You Love This Podcast?

Please be sure to rate and review wherever you listen to podcasts!

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This is Part 1 of How to Fearlessly Navigate Menopause!

Menopause is wrapped up with so much confusion and mystique that it is time to get clear on what it means for you in midlife.

In Todays Episode I Discuss

• The lack of awareness and education around menopause that most physicians possess, including your own gynecologist;
• What exactly menopause is, and what it is not;
• Menopause's ornery cousin, perimenopause, and why the time in perimenopause might matter even more than menopause;
• Why women might gain weight during this time of transition.

Important Links That Were Talked About
The 34 Symptoms of Menopause gives details about each known symptom of peri- and menopause

The North American Menopause Society can help you find a doctor that specializes in menopause and hormones

Looking for Nutrition Coaching? Feel free to reach out to Heather to learn more.

Did You Love This Podcast?
Please be sure to rate and review wherever you listen to podcasts! 

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If you have beliefs about yoga that it is just not for you because you are either not flexible enough or fit enough, think again.

The practice of yoga has taken on a mystical allure that can turn some people off from taking up this practice in the first place (myself included). The belief, according to social media, of being young fit, and strong has certainly not helped.

Yet, yoga can play a vital role in our health, particularly as we get older. The right kind of yoga can help ease menopause symptoms, heal trauma, and help you relax in a way that nothing else can.

I had a very important conversation with Yoga Instructor Kathy White, who practices a very specific type of yoga aimed at empowering women and men to be more forgiving and gentle with their bodies, while at the same time getting stronger.

Learn More About Kathy and Her Joint Renewal System
www.kathywhiteyoga.com

Did You Love This Podcast?
Please do not hesitate to rate and review, wherever you listen to podcasts, it helps me so much to get the word out! Thank you.  

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You cannot argue with solid research. The relationship between our sleep and weight, heart disease, diabetes, our general well-being, and stress cannot be disputed.

Sleep in itself is fascinating. When we get enough good, quality sleep our bodies jump into action. Hormones go to work, our brains get repaired, and we dream.

When we don't sleep enough, there can be serious consequences. Plus, in our super-driven society, most of you are not getting enough sleep.

In This Episode Heather Talks About:

• What, exactly, is sleep;
• The indisputable relationship between heart disease, diabetes, weight, stress, and our sleep;
• What you can do to make your sleep a high priority and get a good night's sleep.

Say Hi on Instagram

Come visit me @greenpalettekitchen

Say Hello on Facebook

Come say hi, click HERE!

Did You Love This Episode?

Please share the love and be sure to rate and review wherever you listen to your podcasts!

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Eating with our emotions is tricky business and can be a challenge to untangle when food becomes the fallback to make us feel better. In this episode I interview Errin Smith, founder of What We Crave, an emotional eating summit. 

In this episode Errin and I talk about:

• Rock bottoms and how they can lead to your purpose;
• Diet spirals and the confusion around what healthy food really is;
• Errin's experience with "shame fasting"  and numbing out with so called "healthy food";
• Learning to honor your triggers and setbacks.

How To Find Errin
What We Crave www.whatwecrave.com
On IG @that.health.chick

Please rate and review Real Food Stories on Apple Podcasts, five stars and a quote like "Real Food Stories has changed my life!" is appreciated. Click HERE to rate and review.

Find Heather
on IG @greenpalettekitchen
heather@heathercarey.com
www.heathercarey.com

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In this episode Heather sits down to talk with Lucie Quigley. Lucie podcast host of The Roller Coaster of Midlife, and women in midlife herself. Lucie is also the author of Your Journaling Journey, an action packed guided journal meant to spark creativity, help cultivate a morning routine and practice self care and compassion within yourself.

In this episode Lucie and I talk about:

• Lucie's darketst days in midlife and how a small but profound personal shift transformed her
• The specific journaling practice that saved her soul
• What are "whyfirmations" (your "why's" plus affirmations) and why this is an essential part of the midlife journey
• The importance of morming rituals, being kind to yourself, self acceptance (most importantly with our bodies) in this stage of life and so much more!

To learn more about Lucie:
On IG @the_roller_coaster_podcast
Grab Lucies FREE 7 Day Kickstart Journaling Journey
Get Your Journaling Journey journal and guide on Amazon

Please rate and review Real Food Stories on Apple Podasts, five stars and a quote like "Real Food Stories has changed my life!" is appreciated. Click HERE to rate and review.

Find Heather
on IG @greenpalettekitchen
heather@heathercarey.com
www.heathercarey.com

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There is a lot of pressure to be happy, despite how we feel about our bodies and weight, not to mention all that is ever-changing in the world.

I had a deep conversation with Karyn Seitz, Happiness Expert and founder of Awakened Grace, a 10-week course for women that empowers you to heal your relationship with yourself to be happy and live your best life.

In This Episode Karyn and I Talk About:

• Karyn's personal journey to find her own happiness and what she discovered along the way
• How to stop looking outside ourselves in order to be happy
• The key habits we need to embrace in order to get happy and at peace
• The internal obstacles that can keep us stuck and drive us from our happiness

Where You Can Find Karyn

Click HERE for Karyn's website and her Awakened Grace Course for Women
Click HERE for Karyn's YouTube Channel

Did You Love This Episode?

Please do not hesitate to rate and review, I would love it! 

Find Heather
On IG @greenpalettekitchen or heather@heathercarey.com

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Welcome to the latest episode of the Real Food Stories Podcast!

In this episode, Heather will be exploring her personal journey that many of you have contemplated or even gone through yourselves - the decision to quit drinking.

Heather made the choice to stop drinking and share the deeply personal reasons for this decision, despite the intense social pressure and all the reasons not to stop. From the challenges and struggles she faced to the rewards and benefits she reaped, Heather is sure to inspire and enlighten anyone who has considered or is currently on a similar path.

So grab a warm cup of tea, sit back, and tune in as we delve into the courageous and eye-opening journey toward going against the grain in a world that celebrates alcohol.

Links From the Show
Jolene Parks Grey Area Drinking
Laura McKowen
Annie Grace This Naked Mind
The 30-Day Sobriety Solution

Be Sure to Rate and Review!
If you loved this episode please do not hesitate to send a kind word, go to Apple Podcasts or wherever you listen to podcasts

Get in Touch with Heather
on IG @greenpalettekitchen and heather@heathercarey.com

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Welcome to 2023! Last week I created a podcast about grieving the loss of my beloved dog Buck and how I am processing and working through those feelings in a very different way. The timing could not be better for my interview with Shannon Swanson, a trauma therapist and a woman in midlife with her own very personal story of healing.

Shannon runs the Expand Membership, a healing space for women to work through their own stories around trauma so they can live a more vibrant life.

In This Episode, We Talk About

• How every emotional trigger is an opportunity for growth
• The deep need we all have to voice our and share our own trauma stories so we can move forward and heal
• The dangers and detriments of avoiding our feelings and not giving yourself permission to release them
• The power of healing when we work through our beliefs of not being enough, people pleasing, perfectionism, fears and anxiety

Where You Can Find Shannon
https://www.shannoneswanson.com/ and on IG @shannoneswanson

Click to learn more about the Expand Membership and private coaching

Free! Journal Prompts Bundle to help release fear and anxiety

Did You Love This Episode?
Please do not hesitate to rate and review!

heather@heathercarey.com
IG @greenpalettekitchen

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I experienced a tragedy this past week. I had to very unexpectedly and quickly put down my Golden Retriever, Buck, who was a very important member of my family.

The grief compelled me to create a podcast about loss, trauma, how we were wired to process these emotions (me through food), and how I choose to work through complicated feelings now.

If you are a pet owner, or not, you will gain some important insight on how to call in the people you need to have around you, the ones you need to hold boundaries with and understand that sadness is not forever. There is no time limit for grieving.

Please Rate and Review Real Food Stories!

Reach Out to Heather
heather@heathercarey.com
IG @greenpalettekitchen

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Happy 2023! I love the idea of a new year and all the possibilities. 

Typically, many of us go into January with an agenda to get things done and to make big changes. This usually centers around our physical - weight, detoxing, quitting alcohol, etc. It also means taking on too much, too fast.  In this episode, I show you a different way to look at goals so that you can be successful, on action step at a time. 

In This Episode Heather Talks About:

• Why resolutions do not work;
• Why taking on too much at once will definitely lead to overwhelm and burnout;
• How to make goals work for you.

Download The Resolution Redo!My FREE guide to setting goals that actually lead to success. Download the Resolution Redo HERE.

Say Hi on InstagramCome visit me @greenpalettekitchen

Say Hello on FacebookCome say hi, click HERE!

Send Heather an  Email
heather@heathercarey.com

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What does quitting feel like to you? Quitting, for me, shouts freedom. Quitting gives us a choice. As we near the end of 2022 what would it feel like to you to say "I Quit!" to the world of diets and deprivation and how do you shift your mind so you can actually lose weight and feel great, no struggling required.

In This Episode Heather Talks About:

• The importance of quitting and knowing when to give up what is no longer serving you;
• Why weight loss will not solve all your problems;
• Cultivating your happiness setpoint and how to use gratitude to get there.

Download The Pound Zero Holiday Survival Guide!

THE indispensable guide for surviving the holidays with your sanity, and your weight, intact. Click HERE for the FREE guide.

Say Hello!

Come visit me @greenpalettekitchen on IG or heather@heathercarey.com

Did You Love This Podcast?
Tell me about it! Please feel free to leave a five-star review and a few kind words, I would greatly appreciate it!  

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You know what's coming up, right?

At least five holidays (more or less, depending on which ones you celebrate) and a boatload of parties and gatherings. There are a lot of reasons to celebrate this month. But, which one of these people are you? The one that believes that gaining five pounds this month is the price you pay for enjoyment or the one that wants to start the new year on a good note, with no regrets?   

In This Episode Heather Talks About:

• the right way and the wrong way to set an intention this month
• the one goal you could and should have in order to go into January with no regrets
• how to feel great during and after the holidays

Download The Pound Zero Holiday Survival Guide!

THE indispensable guide for surviving the holidays with your sanity, and your weight, intact. Click HERE for the FREE guide.

Visit Heather
Instagram @greenpalettekitchen
Facebook Green Palette Kitchen
Email heather@heathercarey.com
Website www.heathercarey.com and www.greenpalettekitchen.com

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We're coming to the end of the year and if you feel like your Thanksgiving didn't go as planned (as in too much pie or too many champagne cocktails) then you might be setting your sights on losing weight after the new year. Weight loss as a goal is fine, but too much focus on the number on the scale can lead to drastic diets and detoxes. So many other factors go into successful weight loss, and today I want to focus on one of the most important ones, your kitchen.

In This Episode Heather Talks About:

• How moving the number on the scale is never a good goal for the new year
• The many important goals that surround losing weight that you cannot ignore
• The utmost importance of healthy cooking and your kitchen
• Five simple truths when it comes to our kitchens

Want Healthy Recipes From Heather?

Click HERE to check out dozens of them!

Learn More About Healthy Cooking Classes

Click HERE for all that info

Download My Kitchen and Pantry Guide!

Click HERE for the Essential Guide

Pound Zero is Starting In December!

Check back to be the first to find out, best of all, it's free!

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

Instagram @greenpalettekitchen

Facebook Green Palette Kitchen

Linkedin click HERE

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The holiday season is officially here! How do we get through the next month of holidays, gatherings, parties, and family without losing sight of our goals for health and weight? It all starts with some small tips and tricks.

In This Episode Heather Talks About:

• her story of the holiday season and the cycle of screw it, shame, and regret that would circle around and around
• how she finally embraced a different mindset around the holidays that was full of support and kindness that was the driving force for lasting weight loss
• why resolutions do not work and what you can do instead
• 3 essential tips to get you through Thanksgiving, so you feel great the next day.

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

Healthy Recipe: Sweet Potato Pecan Casserole

Click HERE for the delicious recipe

Pound Zero is Starting In December!

Stay tuned for all the details. Best of all, it's free!

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

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The holiday season is on the horizon and with that means an influx of new diet books. In this episode, I talk about the warning signs of a diet book and the key words and phrases they use to lure you in.

In This Episode Heather Talks About:

• being particularly vulnerable during the holidays to people who sell these books;
• why diets do not work and the attraction to them during the holidays;
• the key phrases and warning signs of a diet book gone bad.
• why you should ignore the words detox, cleanse, miracle and solution

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

The Healthy Midlife Fall Reset is Here!

Click HERE for all the information and to sign up.

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

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The Surgeon General recently released an extensive report on the state of workplace health and well-being that was not very favorable to employers. The report emphasized the chronic stress that is prevalent in workplace culture, and employees are paying the price. Chronic stress from the work environment can have a myriad of physical and health consequences. On the podcast, I pull in an expert on the workplace environment, Mark Carey (who, full disclosure, happens to also be my husband). Mark is a nationally recognized employment attorney who represents employees and knows much about workplace culture. Together, we have many thoughts about how chronic stress and stress can be improved.

In This Episode Heather Talks to Mark About:

• the impact that daily chronic stress has on our health and the lifestyle diseases that result because of it;
• the seemingly simple things employers can do to help stress at work;
• what, exactly, causes workplace stress, and if employers are responsible for helping employees.

Find Out More About Mark Carey

Click HERE to find out more about your rights as an employee and to listen to Mark's podcast The Employee Survival Guide.

Find out More About Healthy Online Cooking Classes

Click HERE to find out more about Heather's classes

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

The Healthy Midlife Fall Reset is Here!

Click HERE for all the information and to sign up.

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"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

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Just like the last podcast, when it comes to nutrition and food, there is a lot of misinformation out there, and I'm putting this mildly.

Scary diets and frightening social media gurus rule the internet. But, after the medical doctors who pose as nutrition experts, the worst offenders are the "natural" doctors promoting diets, supplements, and books for their own capital gain.

There is nothing wrong with making money. When it comes to the consumer's expense, that is another story.

Naturopaths, and chiropractors, and even "medical psychics" are in no way medical doctors but claim to treat patients by talking to Spirit or using nature and alternative healing modalities to heal people.

In This Episode Heather Talks About:

• Who the alternative doctors are, how they practice and what they preach.
• What does the word "natural" mean anyway? We break it down here.
• How alternative doctors profit off of your fear and vulnerability through wacky diets, alarmist books, and expensive supplements;
• A few notable alt docs that you deserve to know about.

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

The Healthy Midlife Fall Reset is Here!

Click HERE for all the information and to sign up.

Try My Bone Broth Recipe

Click HERE for the recipes

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

Reach Out to Heather at www.heathercarey.com

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When it comes to nutrition and food, there is a lot of misinformation out there, and I'm putting this mildly.

Scary diets and frightening social media gurus rule the internet. But, the worst offender of them all is the doctors that promote diets, supplements, and books for their own capital gain.

There is nothing wrong with making money. When it comes to the consumer's expense, that is another story.

Medical professionals have an obligation to uphold a standard of ethics like no other profession.

In This Episode of The Real Food Stories Podcast Heather Talks About:

• Why doctors are under every obligation to uphold a code of ethics to protect consumers;
• How some medical professionals profit off of your fear and vulnerability through wacky diets, alarmist books, and expensive supplements;
• A few notable doctors that you deserve to know about.

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

The Healthy Midlife Fall Reset is Here!

Click HERE for all the information and to sign up.

Try Some Healthy Fall Recipes

Click HERE for the recipes

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

Reach Out to Heather at www.heathercarey.com

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I am so passionate about self-compassion as a success tool that I am talking about it again on this podcast!

In This Episode Heather Talks About:

• Why self-compassion, and being your own cheerleader, are vital to healthy success;
• Why it is so difficult, yet so important, to go against the grain of what our social circles think, and choose you no matter what;
• How Heather practices self-compassion and why journaling is essential to keep her practice up.

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

The Healthy Midlife Fall Reset is Here!

Click HERE for all the information and to sign up.

Links Mentioned in the Podcast

Heather talked about Kristen Neff, the guru of self-compassion.

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing the show! This helps support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let Heather know what you loved most about the episode or to continue the conversation.

Reach Out to Heather www.heathercarey.com

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You may have heard the phrase "joy is our birthright".

How does that make you feel?

When I first heard that I thought to myself that joy as default might be for other people, but not for me. When you grow up with a diet mindset you also lose what it feels like to be joyful with food and eating.

In This Episode Heather Talks About:

• What joyful eating really is and why we all deserve it;
• Exploring different types of hunger (physical and emotional) to give yourself full permission to enjoy food;
• How to get more mindful with your food in order to cultivate more joy.

Find Heather on Instagram

Click HERE to find @greenpalettekitchen

The Healthy Midlife Fall Reset is Here!

Click HERE for all the information and to sign up.

Needing a Deeper Dive?

Let's talk. Click HERE to set up a conversation with Heather

Rate, Review, and Subscribe to Apple Podcast

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

Reach Out to Heather www.heathercarey.com

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How do we get back on track after a fast-paced season of vacations and gatherings? Listen up while Heather proposes four important questions to consider when you ease into the Fall season.

In This Episode Heather Talks About:

• What big events got in her way this Summer;
• The four important questions she journals about after every season;
• How these questions can set you on the right track for the Fall.

Heather's Blog Post on Getting Back on Track
You can click HERE for that to read

The Healthy Midlife Fall Reset is Here!
Click HERE for all the information

Needing a Deeper Dive?
Let's talk. Click HERE to set up a conversation with Heather

Rate, Review, and Subscribe to Apple Podcasts"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

Reach Out to Heather
www.heathercarey.com

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As long as you have health goals and want to eat your best, meal planning should never be negotiable. No matter how busy you get.

But what if you just can't escape being busy? Or, more importantly, what if you're so busy and don't love cooking

In this episode Heather talks about:

• The "why" you absolutely need when it comes to meal planning;
• A new way of meal method when busy is your middle name;
• A few more lifesaving tips and timesavers when it comes to meal planning with ease.

FREE! Grab the Bowl Method Guide

Click HERE for the Bowl Method Guide with Recipes!

Looking for More Healthy Recipes?

Click HERE for super simple, healthy recipes

Rate, Review, and Subscribe to Apple Podcasts

"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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When it comes to healthy eating and losing weight, there are a few essential skills that, honestly, I don't think we can live without. Meal planning is one of them. There are all different types of meal planning but my focus is always on healthy meal planning. Once you master this skill, your healthy, time and stress will thank you. 

In this episode Heather talks about:

• The importance of meal planning and why it is essential to your health;
• The must-have foods that all meal plans need and require ;
• The step-by-step guide to making a successful meal plan.

Links Mentioned in the Episode

Paprika Recipe App is the essential go-to helper that I cannot live without! 

FREE! Grab a Few Healthy Recipes and Tips

Click HERE for my meal planning tips and a few delicious recipes to get you started.

Rate, Review, and Subscribe to Apple Podcasts

"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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There are hundreds of diets out there to try. If you've been following me for a while, you may know how I feel about diets. I haven't met a single one that I can say I like.

Nonetheless, the allure of going on a diet to lose a quick 15 pounds can be appealing, as long as there is good evidence to support the diet. In this episode, I talk about a few of the current trends, what works and what doesn't.

In this episode Heather talks about:

• Some of the new and popular diets out there;
• Why you should not trust a medical professional (or celebrity) who tries to sell you their latest diet;
• The red flags and warning signs of a diet gone bad.

Links Mentioned in the Episode

The Keto Diet

FREE! Grab the Worksheet

The Red Flags of Diets

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"I love Heather and Real Food Stories" If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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Years ago, when I made the decision to lose weight, I utilized a couple of tools that became lifelong habits for me. Tune in to see what I used and how it worked for me. Weight loss is a personal journey; what works for one person may not be a good fit for another. That is why traditional diets are so fleeting and unsuccessful.

In this episode Heather talks about:

• The turning point for her and how she decided to make the decision to lose weight, for good;
• What distinguishes a successful weight loss journey from another diet;
• The key tools Heather utilized in her weight loss journey that she still practices to this day.

Links Mentioned in the Episode

The book The Artist's Way by Julia Cameron

FREE! Grab a Healthy Recipe

Grilled Baby Bok Choy and Garden Tomatoes

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"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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Are you stuck in the diet mindset, the way of thinking that tells you that diets are the only way to eat? Join me to debunk the myth of this fixed mindset.

In this episode Heather talks about:

• How Heather learned to use all her senses when cooking and eating food;
• What a diet mindset is and how to free yourself from its grips;
• The key differences between a fixed mindset and a growth mindset.

Links Mentioned in the Episode

The book Mindset, by Caroline Dweck

FREE! Guide to Help With Mindset Beliefs

Click HERE for the worksheet

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"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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The battle cry for so many midlife women? "What am I supposed to eat?!?" Why are we all so confused about what to eat for our health and weight?

In this episode Heather talks about:

• Where the confusion around food originated from;
• The story of the two pioneering women who set up the first food guidelines for healthy eating;
• Where the signals got messed up in food messaging;
• The simple way to think about food and drop the confusion.

Links Mentioned in the Episode

How To Select Foods by Caroline Hunt, 1914

The Harvard Healthy Eating Plate

The Eat Free Healthy Eating Guide

Click HERE to download the guide now.

Bonus Recipe

Here is the recipe for a summer veggie recipe to get you started on healthy eating!

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"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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Does the phrase "happy summer" fill you with anxiety?

For so many women, the dread of getting into a bathing suit, or wondering if last season's shorts still fit is real. In my latest podcast, I share some strategies that you can use today to help with feeling your best about your body image and bathing suit this summer.

In this episode Heather talks about:

• how society has distorted what an ideal body is;
• how thoughts and opinions around body image are hard-wired from childhood;
• Heather's story and opinion of her own body
• important tools we can use to make peace with our bodies

Links Mentioned in the Episode

Download the FREE PDF to journal and gain more understanding of body image

Emma Thompson article

Christie Brinkley Instagram

The Gifts of Imperfection by Brene Brown

Self Compassion by Kristen Neff

Join The Summer Inspired Recipe Club!Click HERE to join in on the fun

Rate, Review, and Subscribe to Apple Podcasts

"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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When food feels mindless and the detriments of quick gratification run deep, leaning into a habit of eating seasonally can help us get more mindful and teach us to appreciate real food.

In this episode Heather talks about:

• Why seasonal eating is so important, in particular for women;
• The benefits of seasonal eating go beyond the obvious (find out what they are!);
• The ancient guide that Heather uses to eat in harmony with the seasons;
• Getting clear on eating organically and if it is really worth it.

Links Mentioned in the Episode

Traditional Chinese Medicine and the Five Season Theory Chart
Seasonal Eating Guide
The Blue Zone Study
The Dirty Dozen and Clean Fifteen

Join The Summer Inspired Recipe Club!
Click HERE to join in on the fun

Bonus
Here is the recipe for Kimchi that was also mentioned in the episode!

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"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

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Hi there and welcome to episode 2 of the Real Food Stories Podcast!

In today's episode, Heather shares:

• the "middle" of her food story and her struggle with years of diets and emotional eating
• the real reasons to let go of shame around our weight and body image
• the power of vulnerability in order to have a new experience with food
• the two most powerful things she needed to lose weight for good (that were never taught in graduate school or any diet book)

Free Resource

At the end of the podcast, I posed a few questions for you to think about on your own journey with weight loss, or eating healthier. I have a PDF that you can download HERE to help you.

Click HERE to listen!

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"I love Heather and Real Food Stories". If this sounds like you please consider rating and reviewing my show! This helps me support more listeners, just like you! Click HERE to leave five stars and a nice review and be sure to let me know what you loved most about the episode or to continue the conversation.

Links Mentioned in this Episode

• Real Food Stories Podcast Episode #1
• Ted Talks
• Brene Brown on Shame and Vulnerability

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Welcome to the first episode and introduction of Real Food Stories! I am your host, storyteller, chef, and nutritionist Heather Carey. In this debut episode you will:

• find out why the importance of owning your food stories matters;
• get to know Heather and realize why she is qualified to talk about food, health, and nutrition
• discover how women came to be so confused and disenchanted with something we need to be with daily - real, nourishing food;
• hear the first part of Heather's story, when food was actually fun;

Stay in the loop! Go to www.heathercarey.com to stay on the list and grab the Real Antiinflammatory Food Guide today.

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Welcome to Real Food Stories!