No Bullsh*t Nutrition: Recent Episodes
Jade Harman
I’m Jade, a qualified, registered clinical Nutritionist. No Bullsht Nutrition where I provide Nutrition information that’s only backed by research. Short 10-minute episodes where you’ll learn how to make sustainable changes, how to spot bullsht online and figure out what health advice is right for you. Always remember that your body is not something to gamble with.
I run Harman Health, a Nutrition clinic based online and in Perth, WA: https://www.harmanhealth.com.au
In this episode, I tackle the topic of snacking. I discuss whether you should snack, how to determine if you're truly hungry, and what snacks to choose.
00:24 Should You Be Snacking?02:05 Determining Hunger02:54 What Makes a Good Snack?03:50 Evaluating Your Meals
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
View this episodes show notes here.
In this episode, I'll take you through six things you can change in your diet now to reduce your bloating. 01:15 Steps to Address Bloating01:46 Dietary Changes to Reduce Bloating05:19 Impact of Processed Foods05:36 The Role of Refined Sugar07:04 Increasing Fibre Intake08:22 Diversity of Fibre
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
View this episodes show notes here.
In this episode, I share my personal experience on nutrition strategies I used for my recent half marathon. 00:26 Half Marathon Experience03:00 Pre-Run Nutrition 05:47 During-Run Nutrition08:17 Carb Loading for Long Runs10:34 Simulating Race Day Nutrition
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
View this episodes show notes here.
In this episode, I share some snippets from a recent Q&A session with clients focused on weight loss. 01:21 Foundations of Weight Loss04:05 What to Eat for Weight Loss07:53 Addressing Hunger in a Calorie Deficit10:06 Targeting Weight Loss Areas11:09 Weight Loss and PCOS14:28 Diet Types and Their Effectiveness
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this episode, I interview Maddy, an innovative physiotherapist in Perth. She shares insights on the common injuries among mums and tips for preventing them. Maddy also touches upon the concept of retained primitive reflexes, explaining their impact on children’s development and learning.
Check out Maddy's clinic Turn the Tide Physiotherapy here.01:55 Differences Between Exercise Physiologist and Physiotherapist04:38 Common Injuries Among Mums08:00 Frequency Specific Microcurrent (FSM) Therapy12:54 Tips for Mums to Avoid Injury17:54 Understanding Retained Primitive Reflexes in Children
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this episode, I discuss my thoughts on getting summer ready. I introduce two offers for the spring months: a $39 seven-day spring meal plan aimed at providing high-protein, fibre-rich recipes, and a $39 'All or Nothing' live masterclass to help combat the all-or-nothing cycle.
Grab the meal plan here >>
Book your masterclass spot here >>
Add on any offer at checkout for $19!01:54 Summer Confidence and Health03:38 7 Day Spring Meal Plan 05:14 Breaking the All or Nothing Cycle06:56 Special Bundle Offer
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this podcast episode, I interview Holly Moore, a clinical nutritionist and co-founder of Perth Health Collective. We discuss her special interest areas such as hormonal health, fertility, and preconception care. Holly emphasises the importance of personalised nutrition, understanding the menstrual cycle, and the often overlooked role of male fertility in conception. She also debunks fertility myths, stressing the need for balanced diets over trendy superfoods or detoxes, and highlights common issues like hormonal imbalances and nutrient deficiencies affecting fertility.
Check out Holly at Perth Health Collective here.
00:31 Holly's Journey to Becoming a Nutritionist01:12 Founding Perth Health Collective03:41 Common Fertility Issues and Misconceptions10:43 Top Tips for Improving Fertility14:36 Advice for Those Struggling with Fertility20:41 Self-Care Tips for Moms
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this episode, I discuss the common reasons why weight loss is challenging and practical solutions to overcome these obstacles. I emphasise the importance of enjoying your diet, avoiding the sole reliance on weight as a metric, and making incremental lifestyle changes.
00:24 Why Weight Loss is So Hard
01:59 The Importance of Enjoyment
04:08 Tracking the Right Metrics
05:40 Making Sustainable Changes
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
In this episode I'm using my half marathon preperation to illustrate how you can achieve any health goal. This episode provides practical insights for busy mums.00:34 Setting a New Goal: Preparing for a Half Marathon01:51 Consistency and Planning for Success05:37 The Importance of Routine06:55 Nutrition Tips 08:31 Defining Success
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this episode, I discuss the importance of sustainable weight loss. We need to change our mindset to lose weight in the way in which we expect to maintain it.
00:32 The Problem with Rapid Weight Loss
02:18 Adopting a Sustainable Weight Loss Approach
02:30 Practical Tips for Sustainable Weight Loss
03:52 Tracking Progress Beyond the Scale
05:03 Making Small Changes
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
Montana (a counsellor and motherhood coach) is on mission is to help mums overcome overstimulation through intergenerational healing. She discusses the challenges and rewards of motherhood, the importance of self-care, and how to prioritise your needs. Montana offers insights into how moms can better manage stress, self-reflect on triggers, and use small, manageable steps to improve their well-being.
See Montana 1:1 here (15% off for listeners!)
03:37 Balancing Motherhood and Career14:11 Self-Care Strategies for Mums19:39 Managing Overstimulation25:33 Understanding and Managing Triggers31:21 Mummy Wine Culture: A Deeper Look37:49 Creating Your Support System
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this episode, I share a recent Q&A session from my consistency coaching program. We cover meals and snacks for weight loss, the impact of herbal teas on insulin levels, managing non-hungry eating, and the best pre-workout snack options.
You can see my monthly consistency coaching program here.
00:04 Consistency Coaching Program
01:24 Three Meals a Day for Weight Loss
05:51 Sweet Teas and Insulin Spikes
07:00 Non-Hungry Eating Tips
12:24 Pre-Workout Snack Ideas
Like a freebie? Download my free meal guide for busy mums.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Need motivation? Join my monthly coaching.
In this episode, I discuss the impact of daily weigh-ins on weight loss progress and motivation. I recommend alternative measurement methods to provide a more comprehensive understanding of your progress. These approaches aim to give a more accurate picture of your body composition changes and overall well-being, helping to maintain motivation and consistency.
00:03 The Problem with Daily Weigh-Ins
00:48 Recommended Measurement Practices
01:41 The Importance of Non-Weight Wins
02:06 Implementing a Four-Week Weigh-In Routine
03:00 Tracking Your 'Why' Measurements
Like a freebie? Download myfree meal guide for busy mums.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
In this week's podcast episode, I explores the often-overlooked benefits of weight loss. Drawing from my clinical experience, I discuss how weight loss can alleviate pain, boost energy levels, improve hormone balance, enhance skin health, and positively impact body image and blood markers.
00:19 The Underlying Reasons for Weight Loss
01:24 Unexpected Benefits of Weight Loss
01:50 Skin Improvements
02:47 Increased Energy Levels
03:58 Hormonal Changes
04:54 Positive Body Image
05:33 Blood Test Improvements
Like a freebie? Download myfree meal guide for busy mums.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
In this episode, I explore critical red flags to watch out for in weight loss programs. I emphasise the importance of sustainable weight loss and highlight four main warning signs: promises of rapid weight loss, the removal of entire food groups, demonisation of specific foods, and reliance on personal anecdotes instead of scientific evidence.
00:04 Identifying Red Flags in Weight Loss Programs
01:30 Red Flag #1: Promises of Rapid Weight Loss
02:46 Red Flag #2: Removing Whole Food Groups
03:46 Red Flag #3: Demonising Certain Foods
06:02 Red Flag #4: Relying on Personal Stories
Like a freebie? Download myfree meal guide for busy mums.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
In this episode, I discuss my daily diet and meal choices, something I've put off for a long time!
I do emphasise that my diet is tailored to my lifestyle and may not suit everyone. Listeners are encouraged to take inspiration and adapt tips to their unique needs.
00:00 Disclaimer!
01:38 Breakfast Routine
04:08 Morning Snacks and Coffee
04:48 Lunch Options
07:33 Afternoon Snacks
07:57 Dinner Planning and Meals
10:57 Occasional Treats
Like a freebie? Download myfree meal guide for busy mums.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
In this episode, I tackle the common question: Can you lose weight if you can't exercise? The answer is yes, but it requires being in a calorie deficit which can primarily be managed through dietary choices. * 00:35 Importance of Calorie Deficit * 00:54 Dietary Considerations * 02:25 Consulting Health Professionals * 03:14 Increasing Incidental Exercise
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Need motivation? Join my monthly coaching.
Read this episode's show notes here.
In this episode, I discuss a common question about the possibility of weight loss during winter. There are challenges posed by colder months, such as decreased exercise consistency and cravings for comfort foods.
- 00:25 Challenges of Staying Consistent in Winter
- 01:19 Adjusting Exercise Routines for Colder Months
- 02:40 Tweaking Diet for Winter Weight Loss
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Read this episode's show notes here.
In this episode, I interview Michele, a gut and skin nutritionist and yoga teacher based in Perth, who shares her journey from struggling with skin issues to becoming a nutritionist specialising in women's health. Michele discusses the importance of gut health in relation to skin conditions such as acne, eczema, and rosacea and provides practical tips for improving skin health through diet and lifestyle. She debunks common skin myths and explores the potential benefits and limitations of supplements like collagen and omega-3s.
You can find Michele on her website lifecyclewellness.com.au
- 00:24 Michele's Journey to Becoming a Nutritionist
- 01:27 The Connection Between Gut Health and Skin
- 04:34 Common Skin Issues and Their Causes
- 11:33 Dietary Tips for Better Skin Health
- 13:10 Debunking Skin Health Myths
- 15:56 Supplements and Skin Health
- 21:16 The Importance of Collaboration Between Nutritionists and Skin Clinics
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Read this episode's show notes here.
In this episode, I answer the most common question about the difficulty of weight loss, focusing on three main challenges: hunger, consistency, and finding time for exercise.
00:38 Three Major Hurdles in Weight Loss
00:53 Tackling Hunger: Strategies for Weight Loss
02:23 Consistency: The Key to Lasting Weight Loss
03:43 Exercise: Finding Time in a Busy Schedule
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
In this episode, I chat about the difficulties of weight loss. I explore three major challenges people often face: hunger, consistency, and exercise. With the right approach and practitioner support, all these challenges can be overcome.
00:19 Complexity of Weight Loss
00:38 The Three Main Challenges
00:53 Managing Hunger
02:23 The Importance of Consistency
03:43 Incorporating Exercise
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
My Weighing In Lighter weight loss program is now available for busy moms at any time!
The program covers all aspects of weight loss, including exercise, stress management, sleep, and all the nutrition. You get 10 weeks of group coaching, live weekly calls, and access to a supportive Facebook group. Bonuses include longevity nutrition practices and tips for handling holiday eating.
Join now for a sustainable, evidence-based approach to weight loss tailored for mums.
In this episode, I welcome Tami Lloyd, a Rapid Transformational Therapy (RTT) practitioner, hypnotherapist, and health coach. Tami explains RTT principles and how it incorporates elements of hypnotherapy, cognitive behavioural therapy, psychotherapy, and neuro-linguistic programming to address deep-seated beliefs and behaviours quickly and effectively. Tami also discusses the importance of subconscious programming in emotional eating, providing insights into how RTT can uncover and reframe limiting beliefs to achieve your health goals.
Connect with Tami on Instagram
Check out Tami's website
00:36 Tami's Personal Journey
05:51 Exploring RTT
09:05 The Power of the Subconscious
19:43 Addressing Emotional Eating with RTT
25:39 Identifying and Overcoming Limiting Beliefs
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Join the consistency coaching membership here!
Introducing my new monthly nutrition membership aimed at helping you achieve your health goals through expert guidance. My membership offers weekly coaching calls, personalised exercise guidance, seasonal meal plans, a product database, and more.
Enroll now at the founding member price of $99 per month before it increases to $149 per month on June 1st.
In this podcast, I tackle the topic of dietary supplements, addressing if multivitamins and probiotics are necessary. I take you through the three supplements I do commonly prescribe, and how we need a nuanced understanding of supplement use, tailored to individual dietary needs and health goals.
00:43 Multivitamins: Necessary or Not?
02:10 Over-the-counter Probiotics
03:07 Special Cases for Multivitamin Use
03:43 3 Supplements You Might Want to Consider
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
In this podcast episode, I discuss the importance of incorporating various types of fibers from fruits, vegetables, nuts, seeds, and grains to improve gut health. I detail my simple steps to do this so it doesn’t feel overwhelming.
00:18 The Importance of Diverse Fibers for Gut Health
01:03 Practical Tips for Incorporating 30 Plant-Based Foods
02:25 Simple Strategies to Diversify Your Diet
05:57 Addressing Negative Impacts on Gut Health
Mentioned: Episode 29 Gut Health with Brodie Health
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
In this episode of the podcast, I discuss my frustration with the black and white thinking in social media posts about nutrition and dietary advice. I share a bit more about my approach to nutrition, which focuses on understanding individual client needs rather than imposing strict dietary restrictions.
00:11 Navigating Social Media and Dietary Advice
00:43 Personalised Nutrition: Beyond Black and White
02:10 Addressing Common Misconceptions in Nutrition
03:40 The Importance of a Balanced Approach
Mentioned: Episode 30 Your Milk Choice Isn’t the Problem
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
In this episode, I discuss the three critical factors for achieving health goals: motivation, knowledge, and consistency. I discuss the difference between intrinsic and extrinsic motivation, the importance of having the right knowledge and navigating through information overload, and the necessity of consistency over time for sustainable success with any health goal.
00:05 Three Pillars for Success
01:00 Deep Dive into Motivation
04:02 The Importance of Knowledge
06:19 Consistency: The Underrated Secret
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
In this episode, I discuss the importance of focusing on the bigger aspects of our diets rather than getting caught up in the small details. I highlight common questions from clients such as the type of milk to use in coffee, what to eat when eating out, alcohol consumption, and choice of protein powder. While these concerns are valid, they are often minor compared to the broader dietary patterns that impact health and weight loss goals.
00:04 The Big Picture
00:38 Common Client Questions
01:01 Understanding the Impact of Small Choices
01:43 Exploring Specific Diet Questions
03:50 The Importance of Looking at the Bigger Picture
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
In this podcast episode, I interview Brodie, a clinical nutritionist, integrative health practitioner, and yoga teacher from Perth. Our conversation focuses on common gut issues such as bloating, diarrhea, constipation, and reflux, and explores potential contributing factors like dysbiosis.
You can find Brodie on her website: https://balancewithbrodie.com/
00:27 Brodie's Journey from the Mining Industry to Nutrition
01:15 Tackling Common Gut Issues
03:18 Simple Steps to Improve Digestion
06:43 Tips for Enhancing Your Gut Microbiome
11:24 Gut Health Myths and Misconceptions
14:52 Yoga and Its Benefits for Gut Health
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
I've had so much interest for the April 2024 intake of my Weighing in Lighter program, that I have an offer for those of you who are on the fence.
You can join us for the first 2 weeks of the program for just $50.
That's right - you get access just like everyone else for the first 2 weeks.
You have the opportunity to opt out after the second week's call, no questions asked!
Head here if you want to take me up on the $50 trial as enrolments close on Friday. Make sure you select the trial option at checkout!
If you join with the $50 trial, you'll get an email from me after 2 weeks to confirm or opt out of the program.
If you want a reminder of the program + what we cover, this page has all the details.
Enrollments are open until April 12th and 15 spots available - enrol now.
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
Interested in weight loss support? My group program is designed to be the last time you 'sign up' for something to lose weight. We meet weekly over 10 weeks where I guide you through the fundamentals to set habits that will maintain your weight - for the rest of your life.
Enrolments are open until April 12th and 15 spots available - enrol now.
In this podcast episode, I discuss five reasons why individuals might struggle with weight loss despite their efforts.
The five reasons include: 1) unintentionally consuming too many calories, 2) not incorporating exercise, 3) lacking consistency, 4) expecting rapid weight loss within a short timeframe, and 5) relying solely on the scale for progress.
01:04 Underestimating Caloric Intake
03:25 Lack of Exercise
05:08 Inconsistency in Effort
05:47 Unrealistic Expectations for Weight Loss
06:53 Incorrect Measurement Methods
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Shorina is the first guest in my interview series for the podcast! Shorina is a counsellor and wellbeing coach who gracefully shares her story of how she got to this place after a series of traumatic events in her teenage years. She describes how these experiences have shaped her approach as a counsellor so she can support individuals going through similar situations. Shorina advocates for counseling for everyone, as we all have struggles, and shares with us why she created her Healing Library.
You can find Shorina on her website: https://www.mindfulsoulcollective.com/
00:35 Shorina's Story & Struggles
04:57 The Turning Point and Journey to Recovery
08:21 The Importance of Mind, Body, and Soul in Healing
10:44 The Power of Counselling
20:05 The Healing Library
View Shorina’s Healing Library we mention in this episode here: https://www.mindfulsoulcollective.com/shop
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
Designed to be the last time you 'sign up' for something to lose weight. We meet weekly over 10 weeks where I guide you through the fundamentals to set habits that will maintain your weight - for the rest of your life.
Enrollments are open until April 12th and 15 spots available - enrol now.
00:29 Overview of the 10-Week Program
01:23 The Importance of Evidence-Based Information
02:02 Detailed Breakdown of the Weekly Topics
03:26 Bonus Content and Additional Support
03:42 Enrollment Details and Payment Options
04:37 Additional One-on-One Support Options
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
In this episode I answer several questions about fitness and nutrition. I provide advice on post-exercise vegetarian snacks, discusses how much protein is too much protein and shares my view on multivitamins.
00:30 Post-Exercise Vegetarian Snack Ideas
01:47 Protein Content in Greek Yogurt and Protein Powder
04:09 High Protein Snack Ideas for Vegetarians
05:07 Meal Planning for Busy Mothers
06:43 The Need for Multivitamins
07:39 Calorie Content in Mayonnaise
In Perth? Check out Thrive Fitness.
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
I share my top tips to deal with divergences from your healthy routine. I outline three steps: acknowledging and accepting that you're ‘off track’, reaffirming success, and seeking support when setbacks occur.
00:55 Individual Differences in 'Off-Track' Situations
01:46 Honouring Your Current State
03:14 Reaffirming Your Progress
05:46 The Importance of Checking In
Download the 80/20 guide I mention in this episode.
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
Just a short announcement. My Happy Little Eaters course now comes with a bonus one-on-one 20-minute telehealth session with me. The course focuses on providing flexible guidelines on feeding young children, along with sharing feeding schemes, the course also helps set a healthy environment and mindset surrounding food.
00:21 New Offering: One-on-One Session
01:02 Course Overview: Feeding Young Children
01:35 How to Access the Bonus Session
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
This episode explores the science behind habit formation and change. I give you practical ways to adopt new habits, maintaining consistency in response to these triggers and the best way to break bad habits.
00:02 Understanding the Science of Habits
00:39 The Structure of a Habit: Trigger, Routine, Reward
01:37 Creating New Habits: Establishing a Cue
03:44 Embedding the Habit: The Importance of Consistency
04:16 Breaking Bad Habits: Replacing the Reward
04:56 Examples of Replacing Bad Habits
Like a freebie? Download myfree 20 page snack guide.
Interested in sustainable weight loss? Check out myWeighing in Lighter online program.
Got kids? MyHappy Little Eaters course takes the stress out of feeding your kids.
I don’t love calorie tracking apps, but in some instances they can be a useful tool - for a short period of time only.
On the podcast this week, I give you a simple process to calculate your own calorie goal, and how to use the tracking apps to address where you’re at.
Episode highlights:
00:37 Understanding Calories and Weight Loss
01:49 The Misconception of Calorie Counting
02:03 The Use of Tracking Apps in Monitoring Calorie Intake
02:38 The Dangers of Over-Tracking and Underestimating Calorie Goals
03:52 How to Calculate Your Own Calorie Goal
06:25 Adjusting Your Diet Based on Your Calorie Goal
Download the free lunch box guide here: https://harmanhealth.com.au/lunch-box-SIGN-UP
This episode breaks down the 5 simple things we need in each lunch box for your kids. I stress the importance of variety as it's uncertain what our children are in the mood to eat and what their other meals consist of.
00:38 The Five Essential Elements of a Lunchbox
00:53 Free Lunchbox Guide and Recipes
02:39 Fruits and Vegetables in Lunchboxes
04:07 Grains and Proteins in Lunchboxes
05:15 Healthy Fats in Lunchboxes
05:37 Nut-Free and Dairy Options
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
Introducing the 'Happy Little Eaters' Course: A Nutritionist’s Approach to Feeding Kids
I'm a parent, just like you, struggling with feeding my children. My kids course aims to ease the stress parents often face during mealtimes. The course contents include short, 5-minute videos, simple handouts and kid-friendly recipes, designed to fit into busy parent's schedules. It is priced at $149, completely online and self-paced.
00:36 Why I Created the Course
02:14 Course Structure and Content
02:44 Course Goals and Benefits
03:18 Course Modules Overview
Find out more here:https://harmanhealth.com.au/happy-little-eaters
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I reflect on my journey of being a runner, considering the factors that have kept me consistent with running over the past 10 years. It was hard for me initially to see myself as a runner. I explore the strategy of schedules and planning, the potential benefits of working out in the morning and the role of tracking progress and seeking accountability.
00:31 The Resistance to Classify as a Runner
02:01 The Start of My Running Journey
03:27 Running and Motherhood
04:21 The Importance of Consistency in Exercise
04:48 Success Factors for Maintaining Consistency
09:15 The Role of Accountability in Exercise
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I detail what happens in nutrition appointments, covering what happens before, during, and after a one-on-one session.
- 01:17 What to Expect Before the Appointment
- 03:54 What Happens During the Consultation
- 05:18 The Treatment Plan and Follow-up
- 06:31 What to Expect After the Appointment
- 07:35 Follow-up Appointments
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
Welcome to 2024! In this episode, I discuss my personal health goals for the upcoming year. I touch on breakfast and lunch meals, alcohol and type of exercise.
- 01:05 Personal Nutrition Goals for 2024
- 01:53 Improving Lunch Habits
- 03:40 Diversifying Breakfast Options
- 05:36 Alcohol
- 07:20 Strength Training
If you're in Perth, you HAVE to check out Thrive Fitness: https://www.instagram.com/thrivefitnessperth/
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
My final invitation to join Weighing in Lighter, my signature weight loss program. It’s designed to be the last time you 'sign up' for something to lose weight. We meet weekly over 10 weeks where I guide you through the fundamentals to set habits that will maintain your weight - for the rest of your life.
Join the program here: https://harmanhealth.com.au/weighing-in-lighter
Download my free snack guide here: https://harmanhealth.com.au/freebie
The 2 common reasons I don't want you to use the weight scale as the primary tool for tracking weight loss. I explain how daily weigh-ins might not provide an accurate representation of what's changing in the body. Instead, I recommend weighing only every four weeks and supplementing this with other forms of measurement like tape measure measurements, BIA scales, progress photos, and tracking vitals from smartwatches. All these additional methods are more helpful in showing the real progress and improvement. * 00:56 The Problem with Weighing Yourself Too Often * 01:50 The Emotional Impact of the Scale * 02:45 Why the Scale Doesn't Tell the Whole Story * 03:57 The Importance of Timing * 04:19 How to Use Other Forms of Measurement
Download my measurements guide: https://drive.google.com/file/d/1yTc7ELiTYAUxHd-_-ci3Hhg-FY8J7rI_/view?usp=sharing
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I discuss the common issue of all-or-nothing thinking that I see in my clients. I'll share the concept of an '80/20 mindset,' promoting balance rather than perfection in your diet. Through the discussion of setting realistic goals, affirming beliefs of change, and having plan B and plan C meal options, I explore practical strategies for maintaining healthier eating habits.
00:56 Understanding the All-or-Nothing Mindset
01:39 The 80/20 Mindset: A Different Approach
02:20 Three Strategies to Shift Your Mindset
03:08 Believing in Your Capability to Change
03:18 Setting Realistic Goals
03:23 Having Plan B and Plan C Options
06:50 Plan B Meals: Quick and Easy Options
07:50 Plan C Meals: When Things Go Wrong
Download your 80/20 mindset handout: https://static.showit.co/file/jpVCpZ42RXuavvOuverZOw/186616/hh_8020_principle.pdf
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
Today's episode is a replay of the webinar I held a few weeks ago about how to navigate holiday eating.
- 01:06 Introduction to the Webinar
- 02:14 Navigating Eating Over the Holiday Period
- 03:26 Understanding the 80/20 Rule
- 06:24 Understanding Calories and Weight Gain
- 08:54 Planning Your Week for Healthy Eating
- 12:34 Tips for Eating at Events
- 17:33 Post-Event: What to Do After
- 20:58 Common Questions About Holiday Eating
You can head here to watch the whole video, and download the resources referred to in this episode: https://harmanhealth.com.au/webinar-replay
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
My invitation to join Weighing in Lighter, my signature weight loss program. It’s designed to be the last time you 'sign up' for something to lose weight. We meet weekly over 10 weeks where I guide you through the fundamentals to set habits that will maintain your weight - for the rest of your life.
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I'll take you through three things we need to (try) and get into breakfast for the kids to maintain a steady level of energy in the morning.
Egg muffin recipes: https://app.thatcleanlife.com/shares/fc135183-8a1d-4a01-9608-e00eecd9c48e
Kids smoothie recipe: https://harmanhealth.com.au/2022/10/26/easy-chocolate-smoothie/
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
Free webinar happening on Tuesday 28th November on how to navigate holiday eating.
I will take you through 30 minutes of strategies and then 30 minutes Q&A time.
https://harmanhealth.com.au/webinar
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I dive into a recent conversation I had about Ozempic, weight loss and losing muscle mass. I'll discuss what I believe the solution is to retain as much muscle mass as possible when losing weight. The answer? Very boring stuff.
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I share my favourite protein powders. But before this, I dive into why protein is essential and how to know how much you need per day. But also, is protein powder necessary?
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
I'm letting you in on all the ways my diet isn't perfect! But some good news, I break down some of the simple strategies I do every day/week in order to combat these nutrition downfalls. As always, an episode under 10 minutes to fit in around your busy life.
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
In this episode, I discuss the fundamentals of weight loss and why you don't need a fad diet in order to lose weight.
You'll learn:
- Reasonable rates of weight loss
- Key metrics for weight loss
- My 80/20 approach to eating
Download my free 80/20 tracker that I mention in this episode here: https://harmanhealth.com.au/2022/11/15/how-to-eat-junk-food-and-lose-weight/
View the show notes: https://harmanhealth.com.au/2022/12/06/eat-junk-food-and-still-lose-weight/
In this episode, I take you through the main things to consider when considering plant-based milk.
In this episode you'll learn:
- The best and worst plant-based milk options
- What to compare when looking at plant-based versus cow's milk
- The plant-based brands I recommend to my clients
View the episode show notes: https://harmanhealth.com.au/2022/12/06/a-nutritionist-guide-to-plant-based-milk/
Did you know for every 1mL of blood we lose we lose 1mg of iron along with it?
So many women I see are struggling with iron deficiency so I had to talk about this.
In this episode you'll learn:
- Who / how can diagnose an iron deficiency
- My 3 pillars for addressing an iron deficiency
- How to optimise iron absorption
- Things causing large iron losses
Optimising iron blog post: https://harmanhealth.com.au/2022/11/24/take-charge-of-your-iron-intake/
View the show notes for this episode here: https://harmanhealth.com.au/2022/12/06/episode-2-the-struggle-of-iron-deficiency-in-women/
When you have the right research, knowledge and support applied to your health, you can create meaningful, long-term change. The No Bullsh*t Nutrition podcast helps you make sustainable change and learn what's right for you.
Short, 10-minute episodes providing you with Nutrition information backed by research.
In this episode you'll learn:
- My 3 key tips to getting toddlers to eat veggies
- The evidence-based outlook on fostering healthy eating habits in kids
- Simple tricks to 'hide' veggies when we need to