Two Peas In A Podcast: Recent Episodes
Michelle Ralls
Deana Spencer & Michelle Ralls found each other on Social Media. They became, not just Savvi Sisters, but Sister In Life! Deana Spencer is the owner and founder of Nama Sports where she integrates yogic principles into athletic training, mindset, and performance. Deana was inspired to start Nama Sports after coaching figure skating and hockey skating skills for 20 years and saw how athletes heard of mind-body, but didn't know how to connect the dots. Through her studies of integrating nutrition, sports psychology, and yoga into her personal career development she created her online program. She continues to coach her athletes and Yogi's to develop a deeper integration into their personal and athletic goals. When she's not coaching, she's busy living her best life and checking out poke and ramen restaurants in Austin, Texas.Michelle Ralls is the Owner of Show Me Nourish. She is a Licensed Nutritionist and Nurse of 22 years. Michelle knows first hand what it means to be a Nutritionist as her own health suffered back in 2014. She was in a wheelchair for 12 months when she told doctors they were done. Michelle developed the PHASE3 Program and has assisted individuals back to healthier living and longevity to their lives. Michelle is a mother to 3, grandmother to 2 grandsons, and has dedicated her love for others to living a better way and receiving quality to life. You can reach Deana and Michelle at twopeasinapodcast2022@gmail.com
Come join Michelle Ralls and I (Deana Spencer) for some fun conversation (including house fire alarms and toddler intrusions) as we discuss why we don't stick to those goals we set in January!
We will go over why this might happen and move into an interactive discussion as to how to make your goals FINALLY happen!
You can download my worksheet from Nama Sports here:
https://www.coachdeanaspencer.com/nama-sports
**Click on the Subscribe to Stay Updated (no cost to you) in order to receive the free worksheet!
Happy Goal Setting!
References:
https://nickwignall.com/3-psychological-reasons-you-cant-stick-to-your-goals/
Cara Alwill Leyba talks about Barnraising in her book, Girl Code
Join Michelle Ralls and Deana Spencer as they discuss an overall healthy approach to the holidays...and no, it's not all about the calories!
Covering everything from guilt to self-care and even ways to create new personal traditions and handling difficult situations, you are sure to gain some insight on how to have a healthy happy holiday season!
Join us as we discuss the "lost" tradition of the family meal! There are so many benefits, but let's not forget that it is much more. It is about serving one another, an opportunity to connect, and create a sense of belonging and community.
We discuss the importance of building traditions and how it helps us individually and has a ripple effect into our communities and society.
Two Peas in a Podcast would also like to wish all of you a very Happy Thanksgiving! We would love to hear about your favorite traditions (new and old), your favorite recipes, and of course, your favorite memories.
References:
https://thefamilydinnerproject.org/about-us/benefits-of-family-dinners/
Podcast based off of the original paper written by Deana Spencer. She used the following references:
Berge, J. M., Wickel, K., & Doherty, W. J. (2012). The individual and combined influence of the “quality” and “quantity” of family meals on adult body mass index. Families, Systems, & Health, 30(4), 344-351. doi:10.1037/a0030660
Chabot, D. R. (2011). Family systems theories of psychotherapy. In J. C. Norcross, G. R. VandenBos & D. K. Freedheim (Eds.), (pp. 173-202). Washington, DC, US: American Psychological Association. R
url=http://search.ebscohost.com.library.capella.edu/login.aspx?direct=true&db=psyh&AN=2010-09280-006&site=ehost-live&scope=site
Foundation for Critical Thinking. (2009). Critical thinking model. Retrieved from http://www.criticalthinking.org/index.cfm
Lora, K. R., Sisson, S. B., DeGrace, B. W., & Morris, A. S. (2014). Frequency of family meals and 6–11-year-old children’s social behaviors. Journal of Family Psychology, 28(4), 577-582. doi:10.1037/fam0000014
Musick, K., & Meier, A. (2012). Assessing causality and persistence in associations between family dinners and adolescent well-being. Journal of Marriage & Family, 74(3), 476-493. doi:10.1111/j.1741-3737.2012.00973.x
Nordquest, M. A., & Nordquest, M. (2007). Review of 'family mealtime as a context of development and socialization'. Families, Systems, & Health, 25(2), 219-221. doi:10.1037/1091-7527.25.2.219
Possick, C. (2008). The family meal: An exploration of normative and therapeutic ritual from an ethnic perspective. Journal of Family Psychotherapy, 19(3), 259-276.
Join Michelle Ralls and I (Deana Spencer) as we discuss how this month's top on finding inner peace by putting the ball back in your own court! We discuss how taking full responsibility can actually empower you and ultimately bring more peace into your life. Taking responsibility not only gives a person the opportunity to grow in their mistakes, but it also allows a person to set healthy boundaries in order to manage their personal environment in a healthy vibrant way!
We discuss how we both had to learn this the hard way and how we continue to grow and learn in this area of our personal and professional lives.
Please join us on this journey of self-discovery!
Personal Links:
https://www.instagram.com/showmenourish/
https://www.instagram.com/coachdeanaspencer
http://www.coachdeanaspencer.com
Come join me (Deana Spencer) and Michelle Ralls for a discussion on the physical, mental, and community benefits of growing your own food! We touch on the history of how farm-to-table came about, the food industry today and how non-GMO and organic options are becoming more expensive and more challenging to find. Some communities are finding it difficult to access healthy food choices and have been designated as "Food Deserts".
We also discuss ways to garden from planting a garden to container gardening to Tower Gardens! If you can't grow your own food, there are many ways to support your community through farmer's markets, visiting local farms, farm to table, and getting involved in community gardens.
The food industry is wide and deep and affects every aspect of our lives, from a personal to global level.
References:
https://www.aecf.org/blog/exploring-americas-food-deserts
https://www.kvue.com/article/news/local/austin-food-deserts-city-st-edwards/269-1765c375-9d34-4902-afc6-7087720db053
https://www.healthline.com/nutrition/gmo-pros-and-cons
https://sitn.hms.harvard.edu/flash/2013/genetically-modified-organisms/
https://www.usda.gov/our-agency/about-usda/history
https://www.nal.usda.gov/legacy/topics/lincolns-agricultural-legacy
Links to look at!
https://kisstheground.com/
https://kisstheground.com/take-action/
https://regenerationinternational.org/
https://www.sharedlegacyfarms.com/how-to-find-csa/
https://www.ams.usda.gov/local-food-directories/csas
https://www.nationalfarmstand.com/
Personal Links:
https://deanaspencer.towergarden.com/shop
http://www.coachdeanaspencer.com
Join Deana and Michelle as they weigh the pros and cons of the scale.
Are you on the scale daily, weekly, or monthly? Deana and Michelle invite you to learn why the scale can be important as well, how the scale can be mentally and emotionally draining. In the end, Deana and Michelle invite you to the challenge.
Will you be for the Scale? Or! Will you NOT be on the scale?
Make sure to leave us your comments and as always! You can email us here at the show @ twopeasinapodcast@gmail.com