Navigating Nourishment Podcast: Recent Episodes
Nourish Coaches
In the Navigating Nourishment Podcast, Debbie and Wendy talk nutrition, tackle trends, answer niggling questions, interview thought leaders and foodies, and help you navigate the world of health.
Candy is a everywhere -the temptation of candy can even be found when get your car washed. The temptation of candy can highjack our wellness goals in a heartbeat - we get it. It's hard to make the choice EVERY SINGLE TIME YOU LEAVE YOUR HOME. Some of our clients have it super hard - they are teachers, administrators, nurses and health care workers and for some odd reason, candy is always available - for a quick fix. In this episode of Navigating Nourishment, we talk about the three options we have during the Halloween season - which seems to be stretching into our sacred summer season.We are very interested in your feedback on this podcast - we talk about cute costumes, the pressure of being the cool house with the best candy, and hiding from it all. We all have a choice. What will yours be this candy season?Post Recording: We continued the conversation about things we gave out for Halloween in the past that were flops; the latest elaborate costumes; how Halloween’s commercialization is kinda sick; and how perfectionism steals the joy from events. We also found this link and this link for tattoos for kids that are ink-safe. TRANSCRIPTedited for readabilityWendy 00:02So we have a conundrum we wanted to share with everybody. Debbie 00:07It's a Halloween conundrum. Today we're sharing the stories of torture, really, for us as health coaches during Halloween. Wendy: There's so much candy everywhere, even at the car wash center. Debbie:It's already starting in mid September. I've started to see Halloween decorations out and candy in the stores that don't normally have candy(at least, didn't used to normally have candy). Here's the torture. I had a reminder on my phone to buy Halloween candy because last year we were too late and we didn't have a good selection. So I said, next year I'm going to get a jump on it. And I went to go online to buy some and I couldn't do it. I just couldn't do it! Wendy: And every year for the last 17 years, Debbie and I have talked about this torture that we have with actually spending money on candy to give to children. Debbie: Because the candy that you give to children at Halloween is filled with ingredients that we are always talking to our clients about avoiding. These ingredients are not nourishing. Wendy: It's artificial sugars, artificial colors, artificial flavorings piled with trans fats. Debbie: Right - hydrogenated oils and, yes, all kinds of stuff that we're constantly saying to our clients, please try to avoid this. Wendy: It's a volume thing at Halloween. Kids indulge in too much sugar, and behavior is poor. And so I think of the poor parents putting up with stomach aches and headaches and withdrawals from sugar, and the poor teachers the next day too … Debbie: And the parents that end up eating their kids Halloween candy. Our clients come in and say, I ate all my kids' Halloween candy, or I can't keep it away. If it's in the house, I'm gonna eat it. It's never a helpful situation to have candy in the house when you feel vulnerable. Wendy: No, it's not. Debbie: Well, what are our choices? Temptation of Candy Choice #1Wendy: We have three choices. We could skip Halloween and close the windows, close the doors and pretend we're not home OR leave the house - which I've done several times. My husband and I will just leave and not participate, but then we're kind of cheating out of the community event and seeing all these really happy kids in costumes. Debbie: And it's adorable! Wendy: So we miss out when we do that, and we don't want to be the grump house, right? Temptation of Candy Choice #2Debbie: Exactly. You don't want to be that house that kids say - oh, don't go there. They're never home. But okay, so that's our first choice. The second choice to get away from the candy is to buy ...
Wendy and Debbie discuss five stress-inducing behaviors to let go of: making comparisons, multitasking (task switching), over-scheduling, procrastination, and perfectionism. They emphasize the importance of recognizing and addressing these habits to improve well-being. Comparisons can lead to dissatisfaction, while multitasking is inefficient and stressful. Over-scheduling often results in rushing and stress, and intentional pauses are beneficial. Procrastination can snowball into stress, so breaking tasks into smaller steps can help. Perfectionism is unrealistic and self-defeating, and embracing imperfection is key. They conclude by encouraging small, consistent steps for lasting change. Transcription Edited for readability Wendy 00:05We're going to talk today about a very hot topic. It's something that has invaded our lives, and it's called stress. In this episode, we talk about some of the things that we can control. Debbie 00:19We are talking about mindless stress. This is stress that you really have some control over - though we don’t always realize it. Wendy 00:30Stress is exhausting and it really messes with our well being. Sometimes we just don't realize the stress has this undercurrent in our life. So we'll talk about some obvious things that we can control. Debbie 00:48We know we can't control a lot of things that are causing stress. But I'd say there's a good amount of things we can control that are stress inducing. So let's throw those away. Wendy 01:09Let's jump in. We've got five ideas to share with you. The first one is to: 1. Let go of ComparingRecognize when you're making comparisons - because that really gives us agita. Debbie 01:24It is natural to compare - it is built into our DNA. But we are smarter than that, and we don't need to needlessly compare. We really don't. Wendy 01:37So first recognize that you're comparing and then notice how you feel about it in your body. You know what happens when you begin comparing yourself and how personally belittling it can be? Debbie 01:53It can be a never ending cycle of wanting something and not being satisfied with yourself. It's something that is probably unrealistic in a lot of ways or not necessary. So it's a moment of mindfulness, of saying, Oh, there I am comparing myself again - not necessary! Wendy 02:20The second one we wanted to talk about is this idea 2. Let go of Multitasking or task-switching Debbie 02:31An example: if you're talking to someone on the phone and you're also trying to read emails. Wendy 02:38Good example. It's like trying to have a conversation with my husband and being on my phone. It's so rude, and it causes unnecessary stress for the relationship. Debbie 02:51And honestly, you're not really paying attention to both things at the same time anyway. You think you're being efficient, but you're really not. Wendy 03:01No. There are a lot of studies about how this task-switching idea doesn’t keep you fully present. The thing that was happening before, kind of stays sticky with you for a while, and re-engaging in the work that you're doing and still having this thing niggling in the back of your head. Say you've got a notification in one of your apps or something like that and you interrupt what you are doing to read it. It's a distraction from what you are focusing on. Not effective, and it can stress unnecessary. Debbie 03:28And the world right now is set up for that. You know, it's like the shiny, sparkly thing all the time. And to be honest, today, we've been working for a while now, and we had to refocus ourselves many times. It's not that we were task-switching as much as we were getting distracted. The mindfulness is staying on course for something you're trying to get done or finish or pay attention to,
Wendy and Debbie are excited to share new 6-week reset groups announcement for September, offering in-person sessions in Red Bank and virtual Zoom options. Their program aims to help participants feel more comfortable in their bodies, create nourishing habits, and find personal wellness formulas. They emphasize that their approach is customized, not one-size-fits-all, and stress the importance of self-care, especially for women going through transitions like leaving the workforce or dealing with perimenopause or postmenopause. The program costs $300 and focuses on nutrition, sleep, movement, mindset, and connection, with unlimited support between sessions. They encourage people to book a free consultation to see if group coaching is right for them.TRANSCRIPT(edited for readability)Wendy 00:01We are so excited when we create new groups, and we're on the cusp of starting a new group here in September. Debbie 00:10September is always the best time to start these things, because it's kind of like the new year. For a lot of people, even if you don't have kids in school, it feels like a fresh start in the fall, right? Wendy 00:23We were having a conversation just this week with a group of women, and they were saying, you know, as soon as September hits - I’m ready - the day after Labor Day, right? Everyone is saying, ‘Oh yeah, me too! I've had way too much ice cream this summer’ and that sort of thing. Debbie 00:41It's because in summer, I think so many of us let go of some habits that are nourishing and maybe splurge a little bit on things that we wouldn't normally splurge on. And so there's kind of this feeling of, okay, I need to stop doing that. It's been three months now. Now let me reset. Wendy 01:02Our next ‘reset program’ is six weeks, and we're starting two groups, one group meets in person in our Red Bank Office and a second group meets on Zoom. You can be anywhere in the world and join us on Zoom. Debbie 01:16And we do have some people who travel anywhere in the world who are in our groups. We're going to have the link in our show notes, so that you can go and see what it's all about and sign up if you'd like to and get going. Wendy 01:41Who would join our 6 week Reset Groups? People who want to feel more comfortable in their body. And if that's you, you're a prime candidate. If you want to create nourishing habits, you're a prime candidate. And if you want to find your own personal wellness formula, that is what we'll be doing in the six weeks. Debbie 02:01In our group experiences, the best thing about it is that we are not a one-size-fits-all program at all. That's not how we operate, because we're all unique. And in the groups, you get to see how unique each person is, and it really helps our mindsets because any one program doesn't work for everybody. So we really customize what might be the best path for you. Wendy 02:41Most of the women in our groups are going through some sort of transition. Either they've transitioned out of the workforce, or they are changing jobs. Many of the women in our groups are in the throes of perimenopause or post menopause, and trying to figure out how to be with this new body that is different hormonally. 6-week reset groupDebbie 03:07Women who might simply have a different mind space because their kids have left for college or have left their house, and now they have more space for themselves. Wendy 03:20Some women come to the group saying, “This feels so indulgent to me.” Why should I have to have someone help me through this?” We both are each other's coaches. My husband's my personal trainer. You know, the most famous people in the world have lots of coaches around them. We really meet you wherever you are. One of the things that I think Debbie and I really are good at is helping people stay curious,
In this episode of Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of doing Just One Habit: small, consistent actions for significant life improvements. They emphasize that people often fail to achieve their goals due to unrealistic expectations and the "say-do gap." They share several real-life examples of their own habits and their clients. These habits, when practiced regularly, can lead to substantial long-term benefits. They stress accountability and the use of tools like apps to help maintain these new habits.23 minutes Transcription (edited for readability)Small, Consistent Steps for Lasting ChangeWendy 00:00So many of our clients come to us and say, I want increased energy, clear thinking, to get back to my ideal body weight. These are some of the things people come to see us for. And one of the questions we always ask people is, how long did it take you to get where you are? Say you're 60 years old and you're 10 pounds different than you were when you were 50, or you can't run a mile at the same pace that you used to 10 years ago. Today, we're going to talk about small, little-mini-wins done consecutive over time, yielding the results that you're really looking for Debbie 00:44You're going to walk away from this podcast with something that's really going to change your life. That's our goal, at least The "Say-Do Gap" and the Importance of Small ActionsWendy 00:53That's right, and we want to be realistic about expectations and time. I think time gets away from us so quickly, and we have these great intentions for ourselves, and we think about it all the time, but we're not doing anything. There's this say-do gap that we see that we want to shine a light on. We’re here to give you some really easy, doable ideas. Debbie 01:24It's like, we have these intentions about things, and time flies away from us, and here we are at the very end of summer, just like that! (snap) I know I had many intentions of things I wanted to do this summer that didn't happen and that's just an example of a couple months. But think about the years, the things that you intended to do for years now that you didn't do. Wendy 01:53There’s a ‘static’ about that - when we want to do something and we still don't do it. Dana and I say this all the time: It's like ‘death by paper cuts,’ which is kind of this morbid idea, but it's these little things that we promise ourselves that then don't happen. That gap of promise causes us suffering. We want to shine a light on that and say you don't have to change everything in your life all at once overnight! We know with 17 plus years of coaching that that does not work. Debbie 02:34All or nothing doesn't work. Wendy 02:39It's proven time and time again. The marketing in this industry is sexy about these ideas of quick change. And we want to bring people back to the basics. And if this is the first time you're hearing us, my name is Wendy. Debbie 03:05and I'm Debbie, and we're Navigating Nourishment. So let's talk about baby steps. Baby Steps and Compounding EffectsWendy 03:14When we think of baby steps, sometimes we think we're not getting anywhere, but the compounding baby steps really takes us on long, long walks - one step at a time. And if we could strap on a little bit of curiosity and patience with ourselves, the baby steps really add up. So we have a bunch of ideas to share with you today, Debbie 03:43We do. And here's the takeaway, we're going to share a bunch of ideas. We're asking you to choose one, just one, because it's almost impossible to not do one thing. And these one things are not big. We're talking about doing a very small, one thing that'll change your life after compounding it over and over and over and over and over…. Wendy 04:12Here's a visual example that, before we turned on the podcast,
When it comes to your health and wellness, when do you harness grit vs grace? In this episode of Navigating Nourishment, Debbie and Wendy discuss the balance between grit and grace in overcoming adversity, emphasizing the importance of recognizing one's stories, practicing self-compassion, and maintaining resilience while also being gritty when necessary. They explore the need for balance between discipline and grace in various aspects of life, including fitness, and share practical strategies for self-care and personal growth.Transcriptedited for readability Debbie 00:00There's so many times, and I'm sure this has probably happened to some of you, where you're going about your business and doing your activities, doing your thing, and something happens, you get hurt, or you get sick, or plans are canceled, and everything just stops, and you're mad, upset or depressed because you can't do what you were going to do, and you just get down on yourself. And so before you know it, a few weeks have gone by, and even though you said, Okay, I'm going to pick myself up after a week, you didn't, because you just kind of went down that drain, and you find yourself a month later feeling terrible about yourself for not doing anything. Wendy 00:46That sounds like someone who is totally derailed. Debbie 00:50Yeah, and that happens a lot. Wendy 00:54It does. It happens a lot with our clients, if they've set out to do something specific, new habit, or if they've committed to a specific way of eating, and then don't do it, they just feel bad about themselves. It's really demoralizing, and it can have a ripple effect on other places and situations in our life. It can affect our work performance, our workout performance, and our relationships with our friends and our family. Debbie 01:29We see it happen all the time. I'm thinking of one of our clients in particular, who was really on a great roll of walking and being active regularly for the first time in her life, where she was really getting in shape and feeling good about herself. And she got injured, and she went down a drain fast because she had worked so hard to get there, and then all of a sudden, it had to stop, and she was told she had to stop by certain people as well, and that just made her go in a completely opposite direction. Wendy 02:05Today, we're going to be talking about grit and grace and that really fine line between the two of them. We’ll talk about how to pick ourselves up and hold intentions with grace AND where we need to be a little bit more gritty. Debbie 02:25Just those two words have helped me tremendously because I've felt myself starting to circle the drain a few times. I’ve had to say, wait a second here, where's my grit? I need to just get a little bit of grit right here, and it puts me into a different state of mind. So those two words are very powerful, and that's what we want to uncover here. Welcome to Navigating Nourishment. This is Debbie. Questions to ask yourself when you need to decide on grit vs grace Wendy 02:50And this is Wendy. We're so happy you've joined us. I think this is such a human nature conversation, and we can apply the idea of grit and grace to anything in our life. And it's a matter of saying, All right, here's my situation. Here's my truth right in this moment:Do I need to: muster through this? Or rest? actually get this out? Or wait till tomorrow? put in more energy, more determination? Or relax? focus on this a little bit more? Am I giving myself excuses or being too soft on myself? Maybe I'm being lazy? Maybe you know the story you're telling yourself and ask. If I put more grit into this specific situation, is it going to move me towards my goal, or is it going to bury me? Debbie 03:43That's a big thing where you mentioned stories, because it really does come down to the stories that ...
It might not be a sexy topic, but the value of fiber is preventive medicine! In this Navigating Nourishment podcast, Wendy and Debbie discuss the importance of fiber in our diet, highlighting its various health benefits, including preventing constipation, lowering cholesterol, promoting gut health, and providing prebiotics. They emphasize the importance of increasing fiber intake through whole foods, a gradual approach, and tracking fiber intake to maintain optimal health resilience.Link to the Grams of Fiber in Foodshttps://nourishcoaches.com/wp-content/uploads/2024/07/Fiber-is-Preventive-Medicine.mp3TranscriptWendy 00:00Welcome to Navigating Nourishment. We are national board certified health and wellness coaches. And we know everybody wants to look feel and perform their best - your hosts included. And so on today's Navigating Nourishment podcast, we're going to be talking about fiber, the preventive medicine. We all know that fiber is good for us - but because we don't lump it in with carbs, proteins and fats, we often forget about it. So we want to highlight the benefits of fiber and how good it is for us. Debbie 00:37In doing a little bit of research for this podcast, of course, it reminded me and probably you too, Wendy, I can still add more fiber! We defiantly benefit from these podcasts, too. So today, we're going to be talking about how fiber is considered a preventive medicine because of its many health benefits. Wendy 01:01The definition of fiber: a type of carbohydrate that the body can't digest. And we'll dive into that a little bit more, Debbie 01:11There are three types, you might know two, but there are three: soluble fiber, insoluble fiber, and prebiotic fiber. Wendy 01:21We're just going to drive home the importance of fiber in our overall diet, and how we will all be eating more fruits and vegetables and nuts and whole grains after this podcast.Adequate hydration is crucial when increasing fiber, water helps fiber move through digestive system.Debbie 01:33Right after this podcast probably because it's going to be lunchtime for me. So let's dive into those benefits. The one that's most obvious, and the one most people think about probably is our digestive health and fiber adds bulk to our stool, it makes it easier to pass our bowel movements, which prevents constipation, obviously. But it also absorbs water. And so if you have loose stools and you're on the other side of constipation, fiber helps absorb water to solidify our stools. So it's good either way. Wendy 02:07And I wanted to jump in here too, and just say that many people define constipation as not having a bowel movement every single day. There might be some controversy about that, because we are all individuals. Most people who don't have a bowel movement every day are constipated. Debbie 02:31Right, and it doesn't always mean that you're uncomfortable, it just might mean that you're backed up. And that might not necessarily be uncomfortable. Wendy 02:39Fiber helps reduce the risk of hemorrhoids, diverticular disease, and colorectal cancer. Debbie 02:50I've heard of people having these issues in my peer group recently. Some fiber ferments in the colon, and that prevents colon diseases. So that's another good reason what we need to get fiber in there for its fermentation benefits. Wendy 03:12Fiber also catches things, it's kind of a clearing house, it helps pull harmful elements out of our body into the waste, maybe it's allergens or hormone byproducts, which was new to me in this recent research. Fiber also helps eliminate environmental toxins. So the fiber helps if you know there are some environmental toxins that we can't necessarily control, like neighbor's spraying Roundup and mosquito repellent and that sort of thing. I can't control what my neighbors do.
There are unexpected health issues post-menopause. In this latest episode of Navigating Nourishment, we speak candidly about our personal experiences with menopause. We acknowledge the lack of education our doctors are given in medical school and the lack of research on women’s health that has lead to the chaos women feel during this prominent time of life. As you know, hormone levels rapidly fluctuate, but you might not know that makes bloodwork almost useless. We emphasize the unique challenges of each individual’s experience and stress the importance of communication and understanding among women going through menopause. As always, we advocate for dialing in to our Five Foundations of Health.TRANSCRIPT(edited for readability)Debbie 00:15It's about our take on what we know about the health and wellness industry and what, how to sort through it all. Because it's not only is it confusing, but it's misleading. And we want to help people out trying to understand what's going on with their health. Wendy 00:32We need to be more of an advocate for ourselves, we often give away the decision power to other people. And so we're here to coach people along and help them really take care of themselves. We're the person who knows our body best, right? Our doctors and our coaches and our chiropractors and acupuncturists don't know us better than we know ourselves. But they can help. As long as we're really good communicators. Debbie 01:01That's right. And that's how we help people out exactly. Wendy 01:03Specifically for this podcast, we want to make sure everyone knows we're not doctors, we don't diagnose, treat or cure, we are here to have a conversation with people about their health. Debbie 01:17And a lot of it is our own interest in it because of what's going on with our own health and our clients health. So we come to you with real anecdotal stuff. But again, we're not. We're not doctors. So whatever information we have, we want you to be curious about and to check it out on your own as well. So you came in this morning, Wendy, not feeling so great. And this isn't the first time in the last few weeks. It's been a couple of times, at least Wendy 01:47I had a really bad migraine and now I've got a migraine hangover. I got off the phone with a client and bam, it hit me out of the blue. No warning. And it was a tough sleep for me last night. And it's still kind of lingering. I'm asking myself, Why is this happening again? Debbie 02:13I've been saying that all the time that I have a whole list of odd little things that have been happening, having to do with my hands hurting, having trigger finger, having higher cholesterol and blood pressure numbers, weird things. Considering all the practices that I do in my life – I’m fit, I eat really nourishing foods. I have low stress. I'm doing all the things that I can do to support my health. And you wouldn't know it by what's going on in my body right now. Wendy 02:48Similar here - my heart rate is sky high when I run, which is really disconcerting – but only sometimes. And I've got these cramps that are just like, out of the blue. I'll just be sitting there or I'll be walking and I'll get this random cramp. And it's just, it's unusual. Debbie 03:09It is very disconcerting. And it's frustrating. You know what, nobody told us!!! Nobody told us that this is so normal for being postmenopausal. Wendy 03:24Post menopause is a big subject and we've been diving into different research, reading new books and trying to get to know ourselves a little bit better. Trying to understand where the brain fog and frustration is coming from and just not completely feeling like ourselves. Debbie 03:48Exactly. There is a lack of menopause training in medical school, for sure. And there's a lack of research done on menopause. I mean, the numbers are insane.
In this Navigating Nourishment Podcast, Debbie and Wendy discuss the essential elements for a nourishing summer. They emphasize the importance of connecting with nature, practicing mindfulness, and prioritizing self-care through activities like napping, movement, and socializing. Debbie highlights the natural cravings for sweets during the summer and suggests replacing them with fresh fruits from local farmers markets. Wendy stresses the significance of sleep in the longer days and shorter nights and provides a practical tip for improving sleep quality.TranscriptDebbie 0:06 We are health and wellness coaches and we wanted to kick off this podcast, saying that coaches are a little bit different than, say, your doctor, or nutritionist who tells you what to do - we offer prescriptive. Wendy: 0:23 We work hand in hand with you, and really sit down and look at your entire life and see where you could make mini tweaks to get to feeling better. Because we want to live a really long life. And we want the vitality to go along with it! Debbie 0:42 Definitely. And one of the biggest things we do as coaches is: we're your accountability coaches. And that's where people really have struggles, because everybody knows what to do for the most part, and they know they need new habits or to get rid of old habits. Having someone that you have as an accountability person is wonderful. How do we do it!? We use our Five Foundations of Health. And today, we're going to be talking about Summer Tips paired with our Five Foundations. Wendy 1:20 At the time of this recording, we have just celebrated the summer solstice - the longest day of the year. And so we wanted to frame this podcast around very specific tips for the summer. Nutrition and Sweet CravingsDebbie 1:37 Our first foundation is Nutrition. We want to talk about your sweet cravings in the summer. Wendy 1:45 I know I have them and it's natural to have them. Debbie 2:06 We often go towards things like iced coffees with a lot of stuff in them. Or ice cream, for example. And it's not that we don't eat those ourselves. We love them. Wendy 2:07 And there are tons of fruits now that are just popping like crazy. We just got through strawberry season and now we are in blueberry season - and we're headed into stone fruit season soon. Debbie 2:20 The whole reason we crave sweets is because we need energy. And we need our most energy in the summertime because we're so active, and there's so many things to do. And our days are long, and we need extra energy to get through these long days to be productive. So we crave sweets a lot in the summertime. Fruits are essentially what we crave. So we want you to think about that the next time ice cream pops into your mind. Maybe you can grab a handful of blueberries and see how that makes you feel. Wendy 2:55 Play around. Get curious. Debbie 2:59 And check out your farmer’s markets because they're going to have the most local and the most fresh fruits available. Oh, I'm so excited for this ongoing fruit season in the summer. It's like it's almost too much!NJ Farmer’s Market Guide Wendy 3:12 It is! We have a family tradition to go blueberry picking and we go really early in the morning. You're out there with all the birds and everything. And every now and then one pops in your mouth while you're out there. Debbie 3:30 Yeah, definitely. Here is our local, favorite blueberry picking place: Emery’s Farm https://emerysfarm.com/ Wendy 3:37 Our second foundation of the Five Foundations of Health is Sleep. Sleep - mask up Debbie 3:42 Yes. Sleep. It's ever elusive to so many people. Wendy 3:47 Yes it is. And like all of our Foundations, we want to bring awareness. For this particular one, we wanted to give a very specific and practical tip.
https://nourishcoaches.com/wp-content/uploads/2024/06/Whats-100-Calories.mp3This podcast was inspired by clients asking us: "Are 100 calorie snack foods ok to eat?" It got us thinking - What makes up 100 calories of snack food? Here is our answer. In this Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of prioritizing nutrient-dense snacks for sustainable health. Debbie highlights the manipulation of taste buds by the processed food industry, leading to false cravings. Wendy emphasized the importance of choosing snacks that provide a good balance of nutrients. They compared and contrasted various snack options, including blueberries, radishes, and cheese, and encouraged listeners to prioritize whole, nutrient-dense foods for optimal well-being.TranscriptDebbie 0:01 I was out and about the other day, and I overheard a conversation - a couple of women talking about calories. They were talking about choosing between a couple of different foods because one had more calories, and one had less calories. The foods that they were talking about, to me were not the most nutritious choices. And it made me think about how people focus on calories without thinking about the difference between one calorie means next to another kind of calorie. Wendy 1:17 We've been trained to talk about all food being equal, and it's just about calories in and calories out - as an energy expenditure, and it's so much more rich and nuanced. And this, I think, is where a lot of the confusion and difficulty comes with people and we want to simplify it by sharing some really interesting data. Debbie 1:45 Exactly. In talking about the different foods that are of the same amount of calories, you can get very different effects in your body. And and it doesn't come down to losing or gaining weight necessarily, because what happens in your body is so different when you eat one thing next to another one.Wendy and Debbie discuss the nutrient density of different foods, highlighting the difference between 100 calories of real food versus ultra-processed foods.Wendy 2:18 Absolutely. Some foods are more easily broken down. The calories in their whole food form act differently once they're broken down inside our body. So there are so many layers to how our body absorbs and processes foods. That's where the confusion is. So let's come back to what is nutrient dense. What gives your body the language and the fuel and the energy to turn it into the skin and blood and energy. We are walking food. Debbie 2:53 We are what we eat. And besides that, 100 calories of one food versus another one can fill you up and make you feel satisfied and make you feel really good. And another 100 calories keeps you jonesing for something else 20 minutes later because it didn't fulfill any nutrition needs.Different foods can provide varying levels of satisfaction and nutrition, despite having the same number of calories.Wendy 2:53 Satisfaction - is one of the big things we want to talk about today. Satisfaction in the palate, like on our tongue has been manipulated so much by highly processed food industry, that our dopamine receptors are all firing with this false food. Debbie 3:39 Our taste buds had been hijacked. We have a podcast about that very sadly. Wendy 3:43 So we don't know what an apple really tastes like anymore. And so some of the calories we're going to talk about, they might make us tick, give us some sort of happiness via the taste, but it gives us no energy. It gives us no strength. And it's just empty calories. Debbie 4:15 So let's just start with our little list of 10 or 11 things, right? We Wendy 4:22 We're kind of doing a comparison with this list. We aren't demonizing any of these foods or making any of them a halo food. We are simply bringing awareness to what 100 calories looks like in food.
Debbie and Wendy share their strategies for tackling clutter in a mindful and intentional way. Debbie emphasizes starting small, dedicating five minutes a day to organizing, and promising oneself a win. Wendy highlights the importance of having an accountability partner and taking small steps towards a goal. Both agreed that letting go of unnecessary items can lead to a more organized and peaceful living space, and that clutter can contribute to anxiety.TranscriptDebbie 00:39It is spring as of this recording. Wendy 00:43And we have lots of clients talking about cleaning up. Debbie 00:48Yeah, cleaning up clutter, getting rid of stuff. Wendy 00:54Too much stuff truly causes anxiety. There's a direct connection with piles of stuff. And it might be wonderful stuff. It might be valuable stuff. It might be wonderful memories. But stuff accumulated in corners and drawers and in closets can cause anxiety, it can really stress us out. When we're stressed, our hormones get all wonky, our metabolism gets all wonky. Debbie 01:31Let me step back for a moment, because this is such a natural human trait to collect stuff. I always go back to our roots back in the day, 100,000 years ago, when we didn't have a lot of stuff. And so we had the urge to collect things that we needed to live and survive. That is built into our DNA and we still haven't evolved out of that. And so we end up with too much stuff. It's just this human nature to do it. And before we know it, we look around and we're like, How did we get here? Wendy 02:09We have a couple of clients who have inherited stuff from grandparents, and then parents, and it's hard to go through someone else's stuff, let alone your own. So when we're in the sandwich generations, you know, maybe the kids haven't left yet, and their rooms are still full of all their stuff. Maybe we have boxes of kids memorabilia, their arts and crafts projects, or their report cards and that sort of thing. I know, my mom and dad are doing a lot of purging themselves. And I got a box full of that material. And I was going through it. It really held some fond memories. So I took a couple pictures. And then I got the shredder out and it felt really good. Debbie 03:03And it may not only be stuff that other people gave you, I'm looking at my home office right now. It does cause me anxiety, because it's cluttered with a whole bunch of stuff. There are some things that were handed down to me, but most of it is things that I've accumulated over the years. Our generation is between worlds in that we used to do all things on paper. And we've moved so much stuff online or on the computer or virtual stuff that I don't know why I'm still holding on to so much paper. But it's there, there's so many things that I just need to let go of. It's a powerful practice to let go. And I think it's something that is always a message in my mind - in so many different areas, not just about stuff, but letting go. And it always always, always feels good. Wendy 04:02It does feel good. And I want to go back to these piles because you and I are wired a little bit the same way. I think it's really important this conversation between paper and computer. And I'm not going to get rid of my cookbooks. Right? I might purge a couple a year, right? For cookbooks, there's so much value in holding the paper copy. And so I'm bringing that up because I'm looking around my office and I have to make some decisions. I've got these cutouts from newspapers and from magazines. I'm like, Oh, that would be a good blog post or that would be good for a podcast. It's trying to discern what's valuable, what's not and what's practical, what's not. And there's a lot of decision making. You know, there could be some decision fatigue. Yeah, that's what feels overwhelming for me when I look at my office and all the accumulation of stuff.
It struck us as funny that day that one of our colleagues came in with an experience she had at a restaurant meal with friends recently. When she was talking about wellness with her friends and mentioning meditation practices, the woman declared that “meditation is dead,” meaning passe or not in style anymore. And though we laughed about the ridiculousness of it, it stuck with us. Meditation dead?Is this how some people view meditation or any other nourishing wellness practice–as something that comes in as a trend and then goes away? Of course, there are trends that come and go, usually because they are of the ilk of quick fixes. Meditation, however, is here to stay. The practice of it is older than history itself. Research indicates that it has served as a spiritual endeavor for humans since the dawn of our existence. In 2007, psychologist Matt J. Rossano suggested that rituals and meditation practices around campfires between 200,000 and 150,000 years ago played a crucial role in the evolution of human working memory. He posited that the act of "fire-gazing" not only rewired our brains but also enabled the emergence of symbolism and language, fundamentally shaping our humanity.So, in a way, meditation is in our DNA from ancestors past.In our latest podcast, we talk about our own practices of meditation and how it doesn’t really need to look or be a particular way. It takes many forms and that’s what makes it completely doable for everyone. We also mention The Wellness Hub and their weekly Wednesday meditation group open to everyone at our space in Red Bank.*Note: In the podcast Debbie makes an error in attributing a song lyric to Nirvana when it is the song "Machinehead" by BushHere’s the transcript: Wendy 00:33It's spring, and it's glorious out right now. And everything is popping. The flowers are just kind of making me high a little bit.Debbie 00:40Yeah, for sure. For spring does that it's so motivating. It's so, it's so cheerful, and it gets you wanting to do a whole bunch of stuff.Wendy 00:50Just the whole idea of renewal and birth is just really beautiful. If we pay attention, or it can feel like complete chaos.Debbie 01:00Yes, I mean, every transition of season feels a little chaotic. But I think that the spring one is especially chaotic, because I think we all feel like we need to be productive and get a bunch of things done.Wendy 01:11Oh my gosh, yeah. And in the winter, we're a little bit more quiet. And just the darkness leads to a little bit more quiet. But the lighter nights, it's really like I'm still supposed to be doing something, right. So true. It's harder to wind down when it's laid out.Debbie 01:31It is That's very true. And the thing about spring, too, is I think, including me, it's a time where you want to take on new things and take on new habits and say, Okay, this is a good time to start this.Wendy 01:44And it is it is.Debbie 01:45That's a great time to start. Yeah.Wendy 01:48And we have one number one thing we wanted to talk about today as a habit to start, right. And it stems from a conversation we recently had with someone who claimed that meditation is dead. It's so passe, it's gone. It's over the trend is a trend gone. The trend of meditation is gone. Yeah. And we disagree completely.Debbie 02:12Completely! It's funny, because, yeah, there are so many health trends; there's so many things that come, don't necessarily go, but they become popular for a little while. And then everybody tries it. And then it, you know, it doesn't get it, it kind of goes away from the scope of a lot of people. But there's a core of people that continue it. Yeah. And perhaps that's what's happened with meditation is that it got really popular again. And then that popularity is kind of, you know, it's not being marketed as much by the wellness people. The fix it people aren't really marketing it anymore.
In this week's episode, we embark on a journey of timeless wisdom with the incredible Patrick Edward Ryan, a nonagenarian whose dedication to health and fitness offers a breath of fresh air in an age-obsessed society. At 90, Patrick's gym routine is not just a hobby; it's a testament to the boundless potential of embracing a healthier lifestyle at any stage in life. His stories, spanning from the soccer fields of his military days to the group exercise classes he enjoys now, prove that age truly is just a number.Patrick also emphasizes the importance of community and social connections, particularly evident in his involvement with the local YMCA. He works out maybe six days a week, where he’s almost always the only man and often the oldest man, and he forms a close-knit group known as the "spaghetti group."Additionally, we reflect on our experiences with aging, retirement, and finding fulfillment. We also explore topics such as sleep patterns, relationships with technology, the value of kindness and forgiveness, and the power of sincere compliments.Tune in to celebrate Patrick's resilience, vitality, and zest for life, offering valuable insights into aging gracefully and living a fulfilling, healthy life. Watch the YouTube here.
In this episode of "Navigating Nourishment," the hosts and guest Stephanie Bricken discuss her journey in creating a unique beverage called Seraphim. Stephanie shares her inspiration to create this non-alcoholic wellness tonic after experiencing negative effects from drinking wine. With a background in holistic health and a passion for creativity, she set out to develop a drink that would offer the same relaxing experience as wine without adverse effects.Seraphim is made from organic sour cherries, wild blueberries, and other botanicals like Rishi Mushroom, cinnamon, hibiscus, and cacao. These ingredients provide various health benefits, such as promoting sleep, boosting immunity, and improving gut health. Stephanie emphasizes the importance of using natural, organic ingredients and preserving the drink without any added sugars or preservatives. Stephanie's vision for Seraphim goes beyond just a drink – she aims to provide consumers with a holistic, mind-body-spirit experience that promotes overall well-being. With its unique blend of flavors and health benefits, Seraphim offers a refreshing alternative to traditional alcoholic beverages and sugary sodas, making it an ideal choice for those seeking a healthier lifestyle.Stephanie Bricken is the Founder of Seraphim Social Beverage, a woman-owned and certified member of the WBENC (Women’s Business Enterprise Council).Reach out to Stephaniewww.seraphimsocialbev.comWatch on YouTube
In this episode, we dive into the all-too-common tale of the dieting carousel, where quick fixes and one-size-fits-all solutions dominate the weight loss narrative. This is where our expertise as nationally board-certified health and wellness coaches comes into play. We're not just about shedding pounds; we're about fostering a deep, personal transformation that honors the unique needs of each individual, helping them move towards genuine, long-lasting wellness and self-acceptance. Watch on YouTube
Embark on a captivating journey through the enchanting realm of storytelling with Jennifer Chauhan of Project Write Now. In this episode, we dive into the world of writing and its transformative impact on personal growth and self-discovery. We went into the discussion on how yoga and writing intertwine to guide individuals through the labyrinth of emotions. We also celebrated the growth of Project Write Now as a sanctuary that reaches beyond writing, fostering a supportive community. PWN has continued to thrive even amid a pandemic, touching lives and weaving stories together. Join us in this ode to the written word's ability to mature and surprise us, mirroring the seasons of life.Jennifer Chauhan is a writer, educator, and co-founder/executive director of Project Write Now, a 501(c)(3) nonprofit transforming individuals, organizations, and communities through writing. For more than 30 years, she has worked as a professional writer and educator—as an educational journalist, as a writing instructor for foster youth in New York City, and as a public high school English/Creative Writing teacher. Her passion is giving people of all ages and backgrounds supportive spaces to explore their authentic selves through writing and sharing their stories. Jennifer also has a 200-hour trauma-informed, inclusive mindfulness, social emotional learning, and yoga teacher certification. She has an M.A. in English Education from Teachers College, Columbia University, and a B.A. in English and French from Villanova University. She lives in River Vale, New Jersey, with her family.Learn more about Projet Write Now: https://projectwritenow.org/ WATCH ON YOUTUBE
Join us as we proudly present our cookbook that promises to revolutionize your home cooking adventure. As we reminisce about the cherished "Nourish, a community-supported cookbook," we'll also unravel the meticulous craft of recipe development that's seasoned with the expertise of a professional chef and recipe creator. This episode is a trove of savory stories and wisdom, from the chemistry of combining flavors to the precise selection of ingredients that turns a simple meal into an orchestra of tastes. We'll share how humble nutmeg can be the underdog of your spice rack and how the leftover broth from canned beans can become the unsung protagonist of your next culinary masterpiece. We invite our fellow food enthusiasts to not only listen but also join the conversation, bringing your own epicurean epiphanies to our Navigating Nourishment community. Together, let's taste the joy in every dish, reduce waste, and elevate our everyday eating experiences.Watch on YouTube
In this episode, we are joined by Dr. Jeri Quirk as we transcend societal constraints and uncover the essence of personal growth through self-motivated decisions. She guides us away from a life of direction by others, and towards one that honors our inner wisdom. We talked about the pitfalls of a hierarchical society and how a simple shift in perspective leads to profound changes in our coaching practices, fostering a healthier, more genuine existence for ourselves and our clients. This episode uncovers the cathartic path to healing people-pleasing tendencies and the necessity of emotional expression for a balanced life. We share how embracing our inner child's voice can lead to genuine transformation, guiding you through practical exercises to foster introspection and mend the past's wounds. Dr. Jeri Quirk founded the Jersey Shore Free School in Little Silver, NJ in 2009. Jeri is a practicing psychotherapist, and also an expert in Educational Leadership and a vocal critic of traditional, coercive education. She’s an advocate of self-guided learning and holistic development through the Sudbury schooling model. One of the primary reasons for sharing Jeri’s wisdom with OUR Nourish community is because she helps people to explore shifting from external to internal motivation in personal decisions. This philosophy resonated so much with me that it has become a vital part of our coaching. We clearly see the damage of our society’s focus on the top down external motivation in the struggles we all have to tune into ourselves for answers about our health and wellness.To learn more visit: Jerseyshorefreeschool.orgWatch on YouTubeWe are collecting names for people interested in group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Embrace the power of transformation as we guide you through a seven-day journey toward sustainable health habits. Forget about fleeting resolutions and embrace small, impactful lifestyle changes that stick. This episode unwraps our five foundations of health—nutrition, sleep, movement, mindset, and connection—complete with daily challenges designed to seamlessly integrate into your life. We're not just your coaches; we're your cheerleaders, offering encouragement and personalized guidance through each step, ensuring that this new year truly marks the beginning of a healthier, happier you. Are you interested in group coaching?If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Ever wondered why New Year’s resolutions, packed with high expectations, often crumble mere weeks into the year? As National Board Certified Health and Wellness Coaches, we rolled up our sleeves and dug deep into the root of this common struggle. Join us as we journey through the labyrinth of self-imposed pressures, guilt traps, and self-sabotage that come with setting lofty resolutions. We unravel the life-altering power of setting achievable goals and establishing a pattern for success, proving that resolutions aren’t confined to the turn of the year. Join us as we discover the strategies to keep you on track and motivated year-round, not just when the calendar flips to January 1st. Watch on YouTube We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Are you feeling overwhelmed by the chaos? Are you longing for a dose of focus and consistency in your life? We've got you covered. In this episode, we talk about strategies to help you cut through the clamor and find your focus, providing insights on the importance of being present, staying aware, and identifying what's truly crucial in the midst of the whirlwind. And let's not forget the little miracles like Magic Mind, a daily shot that has become our secret weapon in maintaining focus. We'll share how this powerful concoction, supplemented with the adaptogenic herb ashwagandha, has boosted our memory and sustained our energy levels like never before.Watch on YouTube We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Craving some culinary inspiration? Join us as we dive into an in-depth conversation with Chef Casey Pesce, the culinary mastermind behind two of Monmouth County's most beloved restaurants. With his Italian background and passion for quality cuisine, Casey will make you rethink your approach to food and hospitality. Casey opens up about his journey in the culinary world, the profound influence of his family's gatherings, and how his Italian roots have shaped his cooking style. We get a taste of his commitment to the farm-to-table concept and how seasonality is crucial to his menu. Featuring Casey's "back to basics" approach to cooking, this episode is packed with insights about his dedication to quality ingredients and his ability to create simple yet soulful meals. He talks about his exciting plans for a garden dinner and Thanksgiving catering. So, gather your foodie friends, tune in, and let Casey's infectious love for nourishing, flavorful food inspire you. Reach out! http://www.djeetcatering.com/our-storyhttps://www.applestreetkitchen.com/ Watch on YouTube: We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Get ready to revamp your health and fitness routine as we sit down with Dr. Dana Fallon. He is a N.A.S.M. Certified Personal Trainer and N.A.S.M. Wellness Coach. He also has an impressive repertoire in dentistry, sports medicine, nutrition, and coaching; Fallon shares invaluable insights into the role of muscle and movement in our overall health and well-being. We unravel the repercussions of our modern sedentary lifestyle and highlight the potential of integrating activities like rucking into our fitness regimen. We wrap up with a discussion on the myriad benefits of exercise for brain health and the importance of prioritizing muscle care. Let the foresight of Coach Dana Fallon motivate you to take charge of your health and fitness goals today!Watch on YouTube: We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Do you ever feel like you're just spinning your wheels, trapped in a cycle of anxiety, forgetfulness, and overwhelm? We've been there and are here to share how we found our footing again. By implementing grounding strategies, we improved our mental and physical health and discovered a deeper connection with ourselves and the world around us. Forget the scatteredness; we're inviting you on a journey to find balance, focus, and a healthier way of living. Together, we'll create a lifestyle centered on grounding–one that fosters focus, calm, and wellness.If you want to watch on YouTube: We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
When we get too attached to labels and identify so strongly with an idea, person, or concept, we can become rigid and can lose connection with our body. In this episode, we talk about veganism—challenging the misconceptions and stigma associated with this lifestyle choice. We explore how societal labels, from vegan to gluten-free, keto, and paleo, can sometimes limit our understanding and experience of what truly nourishes us. You'll see that the real focus shouldn't be on whether food is vegan, gluten-free, keto, or paleo but on how it makes you feel. If you want to watch on YouTube:We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
In this week’s episode, we are joined by Teri Murray, the extraordinary woman with an extraordinary journey of self-discovery and transformation. She shares her unplanned, transformative adventure to walk five miles daily for 1000 days. What began as a means to clear her mind during the pandemic lockdown soon turned into an unwavering commitment to personal growth and resilience. Her journey didn't just end with her; it created a ripple effect, inspiring others to take a step towards their goals. We dive deeper into the power of community support and the positive influence of daily walking on mental health. So, get ready to be amazed by Teri's extraordinary journey, a testament to the fact that sometimes, the most powerful transformations begin with the simplest of steps.Who is Teri Murray:Teri's relationship with health and fitness has oscillated drastically over her lifetime. She has gone from working out 3 times a day, teaching Yoga and Spin classes, and being in the best shape of her life to not working out, feeling depressed, eating and drinking more than she should, and being in the worst shape of her life. But the change happened for Teri in the summer of 2020, during Covid, when she started a daily 5-mile walk to clear her mind from a break-up. That was it; she doesn't think she will ever go back. Not only did she get over the guy, but she lost 10 lbs, started to have non-stop energy, and began to crave healthier and healthier foods. She's in the best shape of her life and mentally in such a great space; she knows it's from her walk.Teri's daily walk has evolved into a streak of over 2 years, 775 days straight, and has COMPLETELY changed her life. Through it, she has inspired those around her who witnessed her journey, inspiring dozens of friends who have started a daily walk or committed to healthier changes. And THAT has inspired HER to keep this going and continue to inspire and motivate others. Web: https://www.terimurray.com/If you want to watch on YouTube: We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Ever thought you could navigate your health journey solo? Are you convinced that being a health enthusiast with access to online information means you have it all figured out? Consider this: there's a lot of room for growth, and reaching your unique potential might be easier with a health coach. This episode explores why you might think you don't need a health coach and unravels these misconceptions. From the vast array of free but potentially misleading information available online to the belief that being health-conscious is enough, we break it all down. Join us as we provide details of a free consultation, where you can get a taste of what we offer as health coaches. We also invite you to our private Facebook group, where you can access more resources and a supportive community. Tune in to this episode of Navigating Nourishment and discover how a health coach can make all the difference in your journey to a healthier you! We are collecting names for people interested in a fall group coaching.If you are interested – and you can be from anywhere in the world – we encourage you let us know here: https://nourishcoaches.com/group-coaching-inquiry/
Master the art of presence, and tap into the profound power it holds to transform your everyday life. Whether it's a sweltering summer or a frosty winter, every moment has a special charm, and we're here to help you harness it. We share three unique techniques to enhance your awareness and deeply appreciate the present moment. We invite you to join us in our Facebook community, 'Navigating Nourishment,' where we continue the conversation about practicing presence in life. Don't miss out on this enlightening conversation!
***We are collecting names for people interested in a fall group coaching.
If you are interested – and you can be from anywhere in the world – we encourage you let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***
Ever wondered why you feel so drained after a good sweat? Do you race to gulp down a bottle of Gatorade because you've been told it replenishes your electrolytes? Hold on, because we're about to debunk some common myths about electrolyte-replenishing sports drinks. In this episode, we delve right into the electrically-charged world of electrolytes, throwing light on their role in everything from our brain function to our heart health. Tune in for more enlightening conversations about real people, real food, and real life on Nourish Noshes.
To join the Fall 2023 Group Coaching, click here!
We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you let us know here.
If you want to watch on YouTube:
What if healthcare could shift from a reactive to a proactive approach? Dr. Erik, the founder of TrueMotion Physical Therapy, has made it his mission to spearhead this transformative movement, especially during a pandemic. His unique, patient-focused approach is revolutionizing the world of physical therapy. We venture into the journey of how he set up his practice, confronting and conquering the business-centric mindset that dominates the healthcare industry. We also talk about wellness, treating the whole person, and all the modalities he uses in his practice to help people heal and restore. Tune in for an episode that’s sure to challenge your views on healthcare and wellness. If you want to watch on YouTube:
Dr. Erik is a native of NY state, and after attending undergraduate and graduate school in PA, he met his wife and settled in NJ.
He has enjoyed a 10-year career in outpatient physical therapy. During this time, he has had the privilege to devote his focus on patient care, specialization, and mentoring and teaching other physical therapists.
He is the only practicing Fellow in Orthopedics and Manual Therapy in Monmouth county and one of only 30 fellows in NJ.
Dr. Erik has been recognized as a NJ Top Doc in Physical Therapy since 2016.
Learn more about Dr. Erik Hums at https://trumotionpt.com/
We are collecting names for people interested in a fall group coaching. If you are interested - and you can be from anyone in the world - we encourage you let us know here.
Ready to challenge the status quo? What if the real luxury wasn't fancy handbags, sports cars, or lavish vacations but rather your health? We're here to disrupt the narrative and argue that self-care isn't self-indulgence - it's a full-time job. And it's not just about diet and exercise. We dive into the five foundations of health and how focusing on them can yield not only physical wellness but also form meaningful relationships with ourselves, our loved ones, and our communities. We boldly question the healthcare model and diet culture in the U.S., calling for a revolution in how we view and invest in our health.
As health and wellness coaches, we don't just tell you what to eat. We guide you to unlock a resilient, strong world and provide you with the energy to keep up with your younger counterparts. Whether it's one-on-one, in groups or in workshops, we're here to support you on your journey to a healthier, happier life. Because it's time we redefined what luxury really means. Are you in?
If you want to watch on YouTube:
Founder Jamie Giovinazzo of EatClean Bro. joins us today to talk about how he founded his company and what drove him into this business. By the way, we wanted to give a special congratulations to Jamie as EatClean Bro celebrates 10 years. You can read more about that here.
Do you REALLY know what’s in your takeout or prepared foods?
We lead busy lives. We don’t always have the time or energy to cook. We have full schedules.
Families are going in different directions with different schedules and eating at different times. It’s not always realistic to cook nourishing meals every night.
We have a solution for you!
EatClean Bro is a Real food, local, convenient, no subscription is required and not too expensive, and full list of ingredients - we like the transparency.
Visit https://eatcleanbro.com/contact and use promo code Nourish10 to get 10% off!
If you want to watch on YouTube:
In this podcast episode, hosts Wendy and Debbie delve into the concerning issue of infertility in America. Debbie shares her personal experience of struggling to conceive and being diagnosed with unexplained infertility. The conversation then takes a turn towards the presence of microplastics in our bodies and the potential link to infertility and other health problems. Wendy and Debbie stress the importance of raising awareness about plastic usage and its impact on the environment and human health. They suggest practical steps to reduce plastic consumption, such as avoiding single-use plastics and picking up plastic waste. The hosts emphasize the interconnectedness of hormones and overall well-being, encouraging listeners to prioritize their health and make positive changes. The episode concludes with an invitation to engage with Wendy and Debbie for further discussions on hormones and nutrition. If you want to watch on YouTube: Links mentioned:New York Times article “Our Way of Life is Poisoning Us” By Mark O’ConnellMr. O’Connell is the author, most recently, of “Notes From an Apocalypse: A Personal Journey to the End of the World and Back.” April 20, 2023 End Plastic Pollution (earthday.org) to find out your plastic footprint and download your toolkit to help with the plastic problem.
In a recent episode, we interviewed Cate Shaw, co-host of the Ironing Out the Wrinkles podcast. This week, we had the pleasure of having the other half, Roslyn McMaster, join us. Roslyn is an author, counselor, and spiritual healer who overcame adversity with grace and determination. Her contagious enthusiasm for life, coupled with her wisdom and stoicism, empowers others to live more mindfully and enjoyably. Don't miss this inspiring conversation!If you want to watch on YouTube:More about Roslyn:After 30 emotionally abusive years together, she and her husband called it quits on their marriage. The separation triggered a deep need within her to investigate the role she played in attracting unhappiness into her life and sacrificing her own needs for so long. Armed with a psychology degree and faith in her spirit team, she embarked on a journey of self-discovery. The separation turned out to be a blessing as she emerged on the other side of pain, embracing the lost part of herself and fully embracing unconditional love for herself and others. The deep levels of healing she undertook provided strength when she later received a stage 4 cancer diagnosis and while caring for her ex-husband until he passed away after his own cancer diagnosis.Now, she aspires to help others walk a path to healing and wholeness, empowering them to love themselves and attract the kind of love they desire from others. Visit her website to learn more: www.rosmcmaster.com/Grab a copy of her book, From Shadows to Light: www.rosmcmaster.com/fromshadowstolightListen to the Ironing Out The Wrinkles podcast: https://apple.co/3WkadsR...and here is the episode with Debbie and WendyCheck our interview with Cate Shaw: https://nourishcoaches.com/squashing-limiting-beliefs-with-cate-shaw/
Many of us have been taught to be biased against fat people, influenced by our societal norms, family, and media. The constant message we receive is that being overweight is undesirable, and there is a lot of money spent on trying to make overweight people lose weight. But why is this necessary? Is there really anything wrong with being overweight? In this episode, Wendy and Debbie explore the idea that being overweight is not a problem, but having a prejudice against overweight individuals is.
If you’ve been following Nourish Noshes, you already know that we are big advocates of preventing disease. Our health system is set up as a reactive model, and we agree with Dr. Jay Shah of Aktiia that we need to get in front of the silent symptoms. One of those silent conditions is high blood pressure. This is why Dr. Shah joined Aktiia, a Swiss company that developed a lightweight bracelet that takes your blood pressure throughout the day without you even knowing it. Dr. Shah tells us all about it. We also asked Dr. Shah asked a few listener questions about blood pressure and learned a lot. If you or someone you know is concerned about their blood pressure, listen and share this episode. Then, go follow Aktiia on social media so you can be the first to know when this tool is hitting the US market. Who is Dr. Jay ShahDr. Jay Shah has 15+ years of medical expertise and 11+ years of leadership in the medical practices at city general hospitals, to community settings, to the Mayo Clinic. He has brought his experience and expertise to the Swiss startup Aktiia, to change the paradigm of how the world’s most common disease – hypertension – is understood and managed. Also an angel investor and advisor, he is passionate about applying technology to solve practical problems in medicine and believes strongly in the power of positive thinking and collaboration. Contact Dr. Jay or learn more about AktiiaFacebook: AktiiaGlobalInstagram: AktiiaGlobalTwitter: AktiiaGlobalYouTube: AktiiaLinkedIn: Aktiia and Jay ShahWebsite: www.aktiia.com
If you were fascinated by our last Nourish Noshes episode with Geoff, this part 2 dives deeper into the origin story of the Energy Medicine and Source Work that is saving lives in Africa. If you didn’t yet listen to Part 1 - stop here and go listen, then come back to Part II. Geoff DePaulaCo-FounderMirsonics.com Back story and Documentaryhttps://www.rootandbranchom.com/source-work/
Energy Medicine. Source Work. Audio Files. Imponderables. Acupuncture. Homeopathy. These are just a few ideas we tap into during this podcast episode with acupuncturist, Geoff DePaula. Fascinating just doesn’t seem to give this new work the credit it deserves. In this first episode, we explore the company that is taking energy work to the next level - Mirsonic. Listen and then share it with all your friends - especially women in perimenopause/menopause. This tool just might rid you of your hot flashes. And that’s just the tip of the offerings that Mirsonic is releasing. We would love to hear your feedback. Please go experience what Mirsonic has to offer and reconnect with us to let us know how you feel. Stay tuned because we have a part 2 with Geoff. In the next episode, we dive deeper into the origin story of the Energy Medicine and Source Work that saves lives in Africa. Mary Who is Geoff DePaula?Geoff DePaula, M.Ac. Lic.Ac. Dipl.C.H. Dipl.Ac., is a co-founder of Mirsonics, an innovative healthcare company that focuses on providing a whole-person approach to healthcare. Geoff's journey in healing began in 1993 through practicing Tai Chi and Qi Gong, and he later received a Master's Degree in Acupuncture in 2000 from The New England School of Acupuncture. With over 3 years of training in traditional Chinese herbal medicine, he is a national board-certified acupuncturist and Chinese herbal medicine specialist who concentrates on women's health. He is also the co-owner of Root & Branch Oriental Medicine clinic in Hopkinton MA. Geoff's vision is to transform healthcare into a more effective and functional whole-person medicine model of care. Currently, through Mirsonics, he focuses on using their pioneering audio healing technology, Sonic Therapeutics™, to help women reduce or reverse hot flashes and night sweats caused by menopause. Geoff DePaulaCo-FounderMirsonics.comMenopause Program:Mirsonics.com5 Element Programhttps://mirsonic.samcart.com/products/5-elements-audio-acupuncture-system
Most of us LOVE sweet stuff. We do. Most of us also know that sugar can cause problems with our health, so we try to cut back or avoid it. Of course, this is a good plan, but we don’t realistically completely avoid sugar. So, quality matters. In this podcast, we talk about more nutrient-dense sugars that we use in our own homes.
Today’s episode is filled with inspiration to go and create the dream that you’ve been looking forward to. She also aims to rally people to reframe the mindset about age — because age is nothing when it comes to reaching your goals, whatever it may be. If you’ve been struggling with wanting to do something you’ve been holding on to but are too scared to try because of age, this episode is for you.If you want to watch on YouTube:Married for 48yrs, Brisbane vocalist and actor Cate Shaw's singing talent masters a fresh combination of Latin style, a serving of contemporary, a little jazz, and a pinch of blues. Cate’s acting experience includes television, film, and commercials. A lifetime in the entertainment industry gives Cate a first-hand experience of ageism at its worst .... and best.Along with a stellar singing career, Cate has always had a passion for “giving back,” which led her to assist cancer patients in finding some reassurance and comfort before and after surgery. She knows a thing or two about it, being a breast cancer survivor herself.During her singing career, Cate has also donated her time and talent to fundraising events that support homelessness.Cate is co-host to the podcast “Ironing Out the Wrinkles” - (launching on Feb 24th, 2023), which focuses on all manner of subjects related to ageing. Specifically, it aims to educate, motivate, inspire, empathise, with people from 50-100…. Helping men and women embrace the second half of life with less fear. Cate is currently available for singing, acting, modelling, voice-over work. She can be contacted via her website. Connect with Cate:Web: https://www.cate.net.au/LinkedIn: https://www.linkedin.com/in/cate-shaw-12433322/Check out her podcast: https://www.youtube.com/watch?v=wvRRmzw2vF4
"Get moving - there's no excuse! Find a movement that you find joyful and share the love of taking care of this beautiful body we've been given."In this week’s episode, they discussed how important it is to ensure that your motivation to move comes from within rather than from external pressures. They also discussed the importance of finding something that you enjoy doing, rather than just “exercising”, as well as the power of the mind-body connection in helping to reduce anxiety and depression. Finally, they encouraged listeners to find small ways to move more, such as adding an extra flight of stairs or going for a walk and seeking help from a trainer if needed. If you want to watch on YouTube:
In today’s episode, Let Fear Bounce with Kim Lengling, we are joined by writer, author, coordinator of anthologies, podcast host, and public speaker Kim Lengling. She talks about her diabetic journey and how she managed to live with it and still finds joy in living with her condition. She shares the anthology that she’s working on alongside her podcast and TV show. Kim talks about strength and courage, stop playing the victim card, and instead, allow the doors to shut behind you and walk proudly away into a different season. If you want to watch on YouTube:Learn more about KimKim has been writing since 2004, showcasing her faith, nature, love of rescue animals, living with PTSD, and what she calls her “Wonky” Diabetes. She is the Lead Author and coordinator of a collaborative 3-book series titled When Grace Found Me and her newest release, When Hope Found Me. She hosts the podcast Let Fear Bounce and The Write Stuff, the Author’s Voice TV Show on the Believe In Your Dreams TV Network. She regularly shares her journey and how she navigates through the tough days, and how she turns dark moments into pieces of light and tosses them out into the world as a nugget of Hope for others. You can regularly find her drinking coffee, walking in nature with her trusty rescue dog, Dexter, and chatting with the critters living in her Realm, gathering ideas for other stories waiting to be written! Connect with Kim:Web: www.kimlenglingauthor.comLet Fear Bounce Podcast: https://anchor.fm/kim-lengling1YouTube: https://www.youtube.com/@letfearbouncepodcast6385/videosFacebook: https://www.facebook.com/letfearbouncepodcastThe Write Stuff TV Show: https://www.believeinyourdreamstv.com/FB: https://www.facebook.com/TheWriteStuffTVShowLinkedIn: https://www.linkedin.com/in/kimberlylengling/IG: https://www.instagram.com/lenglingauthor/Twitter: https://twitter.com/KimLenglingNuggets of Hope: https://www.youtube.com/@nuggetsofhope4757
This episode is about The Four Agreements by Don Miguel Ruiz, a practical guide to personal freedom. We learned that the four agreements are about being impeccable with your word, not taking anything personally, not making assumptions, and always doing your best. We also learned that being clear and speaking kindly to ourselves is important and that nothing others say or do is because of us. We then discussed how assumptions can be dangerous and how we should practice the four agreements to limit the drama of life. Finally, the four agreements can be a great gift to give to anyone and can help change lives for the better.We can’t recommend this book enough, so if you’re interested in getting one for yourself or as a gift, get it now!The Four Agreements by Don Miguel Ruiz Watch on YouTube:
In a season of stress and sugar overload, Nourish coaches Debbie and Wendy offer actionable tips to help you feel energized and resilient through the holidays.The episode is about different ways to get through the holidays. Some of the main points include the following: The importance of nutrition and sleep and how to make sure you're getting enough of both The importance of movement and how to make sure you're staying active The importance of mindset and how to keep your mind healthy during the holidays The importance of connection and how to ensure you're staying connected to the people and things that matter to youWatch on YouTube:
Does it feel like you've been told to work harder and harder but still don't see the results you want in your health, wealth, life, and love? Do you feel stuck and frustrated with the lack of progress? If this sounds familiar, then this episode is for you. In this podc We are joined by Kevin Palmieri, the CFO, Founder, and Co-host of Next Level University, a Global Top 100 Self-Improvement Podcast. We talk about unlearning some beliefs and welcoming new ones that allow you to become more self-aware than you could ever be with your current beliefs.Kevin Palmieri hit rock bottom around his mid-twenties, and after he hit his rock bottom, he said, I'm going to start a podcast. So he started Next Level University, which is a podcast that's listened to in over 125 countries with over a thousand downloads. He's given nearly a hundred speeches and had the opportunity to do hundreds of coaching calls.Now he's grown his podcast into a multi-six-figure business. He emphasizes consistency, commitment, habits, mindset, confidence, fear, relationships, and limiting beliefs.Watch on YouTube:Learn more about Kevin:Website: https://www.nextleveluniverse.com/LinkedIn: https://www.linkedin.com/in/kevin-palmieri-5b7736160/IG: https://www.instagram.com/neverquitkid/ Check out his podcasts:Next Level University: https://www.nextleveluniverse.com/podcast-growth-university/Podcast Growth University: https://www.nextleveluniverse.com/podcast-growth-university/
Let’s talk about resistance–what it looks like for different people, and getting through it. In this episode, we share some of our client experiences that started with resistance. We love witnessing their stories unfold and being there when they have their epiphanies because they are nothing short of inspiring. The best thing about these real client stories is that they are so relatable. After listening to this episode, we're certain you’ll relate to at least one of them. We are curious to know what ideas you have been resisting lately. Give it some thought, and you may realize that it’s exactly the thing that limits you from moving forward.Watch on YouTube:
Mindset is the cornerstone of our Five Foundations of Health and we unpack how to keep moving forward in this interview with Terry Tucker. Terry Tucker is a motivational speaker who has lived many lives. His outlook on life is one that shows wisdom and acceptance in a way only someone with his experience can have. We were graced with this for our interview. Terry helps us dive deep into his 4 Truths that shapes how he lives life in the midst of facing hard-ass challenges. He shares clear ideas about moving from discomfort to resilience. We also talk candidly about death and legacy work. We are so happy to share this conversation with you in hopes that you will walk away with a fresh outlook.
Connect with Terry via his blog Motivational Check.
You can find his book here: Sustainable Excellence, Ten Principles To Leading Your Uncommon and Extraordinary Life
Is The French Paradox true? Maybe not. Still, perhaps the French know something we don't about eating. In this short podcast, we discuss what Debbie learned about her trip to Paris and how we can adopt some of their cultural style, habits and ideas to have a richer experience when dining.
You've tried countless times to start and, more importantly, keep a new, healthy habit. Some have lasted a day, a week, a month. Others, maybe more. But, ultimately, you just can't seem to stick to what you promise yourself to. It's frustrating. Why does this happen? No will power? No support? Life got in the way? We've all been there. Habits can be hard to keep up. This, after all, is why we do what we do! To try to get people to adopt healthy habits that they keep forever and ever. Or, until they don't need them anymore. In this podcast, we share how we help our clients make and keep these habits (or let go of ones that they want to let go of). Listen and share!
Below is the transcript.
Wendy Yeah, so many people get tripped up on starting new habits. And we have a couple of ideas to share with people that can really get them to shift their habits into gear. And we wanted to share them with you.
Debbie That's right. This is Debbie.
Wendy And this is Wendy. Welcome to Nourish Noshes.
Debbie So three simple steps that aren't quite really simple. But they're simple to say, on how to get your habits in line, so that you can start doing things and adopting habits that you really want to have.
Wendy One of the first things and it's not one of the three. But we often say we're going to start tomorrow and next week, and the days and the week. So the biggest one is taking action is just moving into doing the first step. But let's take it a step backwards. Let's, what's the first thing we need to understand around habits?
Debbie I think it is to know your why. Number one.
Wendy 100 percent, because why do we want to work our bodies and get strong? Why did we want to change our eating habits? Why do we want to stop doing something or start doing something? Right? And if we don't have that underlying bullseye? Why? We'll make excuses like crazy.
Debbie That's right. And when you know your why, and it when we get to the core of that, why because it's not just a simple answer--if you work with us, you know that already. Because it's why and then why again, and then why again. But the idea is when you really understand that why, you don't falter because it's so important to you. For example, some people start off saying what my why is "because I want to feel healthy," or "I want to lose weight." And then we say, "okay, so why do you want to feel healthy? Why do you want to lose weight?" And you keep asking the why. "Well, because then I would I would feel good every day--I'd have energy." "But why do you want to have energy?" So it's uncovering that it's like getting to the pit of the avocado, right?
Wendy Yeah, absolutely. I like that so much better than the peeling the onion. Yeah, so your why gets really clear. And this is one of the things we simply ask people to sit down with a notebook and pen and just start writing. What is the reason for this? What's at the core? Why do I want to do this? Five simple words. Why do I want to do this? Right? Do I want to do this? That was seven. Why is this important? Right? Is this important? Just four simple words. Why is this important? Yeah. Good. Love it. Second step is to get a group together, or a tribe or a person or some sort of accountability, because we know that's why we're in the health and wellness coaching field. We know that when we have a coach when we have a person who works side by side with us who's a cheerleader, who we check in with, our success rises dramatically. Some of the best people in the world, the best athletes, the best singers, the best leaders have coaches.
Debbie Yeah, absolutely. We all need accountability. You know, we are social beings and accountability shows up in that way. The best is by using the leverage that you have with other people, whether it's bosses, coaches, whether it's a family member, whether it's a partner, whatever it is, we need someone or some people to help us move forward.
Wendy
If you’re approaching "middle-age," you may be a little confused and nervous about the idea of menopause. Most likely, this is because this time of life for women has long held negative connotations in our society, largely tied to stigmas of aging. However, the transition to menopause can be a time of reflection and inspiration. It’s a normal and natural part of a woman’s life, and it can be just as well lived as earlier stages. When it comes down to it, it has a lot to do with mindset. The menopause phase is a time of change and with that, it's also a time of choice. The mindset with which you approach this transition can have a huge impact on your experience of it. Of course, the symptoms and changes that come with this phase aren’t always avoidable, but how you experience it and the years that follow has much to do with your how you think about it and choose to behave. Those that choose to, see this time of life as a new beginning--one that can be lived vibrantly, fully, and in good health.
We don't mean to ignore the symptoms and effects that are challenging. It's important to know, as we say in our podcast more than once is that the effects of the menopause phase vary greatly from woman to woman. It's also important to know that as many as one-third of women say that they have almost no symptoms. Another third occasionally experiences mild or short-lived problems. Regardless, it has been shown that those with a more positive attitude, as well as positive lifestyle habits including self-care and, just a importantly, self-compassion, report more mild symptoms overall.
Take a listen to our podcast and our take on this time of life. Here is the transcript: Wendy 00:00
Hi, I'm Wendy. I'm Debbie. Welcome to nourish Noshes. We're so glad you're here. It's so funny, isn't it? How we as women don't even know what the definition of menopause was, we had to look it up.
Debbie 00:15
Well, that's because it's a little bit confusing. And some people, as I've just discovered recently, haven't even heard of perimenopause. And so what's the difference? Right. That's the confusion, I think, too, is when people are like, Oh, menopause? And I think people refer to menopause when they really mean perimenopause. Or, you know, so we just thought we'd want to clarify some things.
Wendy 00:35
Yeah, we think it's interesting. And curious time of life. Right?
Debbie 00:41
Yeah, for sure.
Wendy 00:43
Define it, because menopause is usually what people say. But there's, the definition is a very short period of time.
Debbie 00:53
Yeah, it's actually more of a phase. You know, it's a process. But the actual definition is that it's the final period, the final menstrual period, which you don't even know is your final one. Right. But it's got it's the final one. What is and it's confirmed after you've missed your period for 12 consecutive months, so a year. So you don't even realize realize you're in menopause until it's over. And then you're in post menopause. So,
Wendy 01:25
but that period of time between your last period and a year, you're in perimenopause.
Debbie 01:31
Correct and the time before that. The time before that is perimenopause, which overlaps with menopause. And that's the time when things start getting a little wonky.
Wendy 01:43
Yeah, and wonky is such a perfect word. Because, first of all, we're all different. Yes. Well, maybe even first of all, we're all going to go through it. Yes. And, and we're all different. So every woman will go through perimenopause, hit menopause and become post menopausal.
Debbie 02:06
Correct. And there's a huge time span, usually somewhere between 40 and 55, 56, 57. And it can start as early as 40. Or even sometimes some people even a little bit earlier, although that's rare. And it can go to 58, 60. And that's kind of rare to it. But you know, there's usually an average somewhere around 50, 51, 52.
Energetic, interesting, dynamic, and real are just a few words to describe Dr. Michael Edmondson, author, entrepreneur, and educator. We had the honor to sit down to get to know what makes him tick, and it was a fun ride. We invite you to peer into his mind and see how our messages overlap. If you'd like to know more about him, please visit his fascinating blog Navigate the Chaos and website as well as his Instagram and Facebook page.
It's a bit more care-free, more activity (usually) and longer days. It's also a time where supportive group dynamics can make a difference in your health goals. With all that and YOU in mind, we created a Habit Hacking group program.
Want to implement, change or upgrade a habit or two this summer that will feel extra good!?
We’ve got strategies to help you get that done.
Join our 6-week summer group starting July 11 on Zoom, Mondays 8:30-9:30 am.
Start each week inspired. Details and registration here.
We were lucky enough to have two conversations with fitness coach, Lisa Perry of Shore Bells. This podcast is our second conversation. Getting to know her, we spoke the same health-focused language, and because we are all coaches, we connected over our philosophies and our identities. She is so passionate about what she does and this comes through in our conversations. Just by listening, we're sure you're going to be inspired to up your health game. Here's the transcript. Edited for clarity. Debbie We're interviewing today, someone I've known for a really long time, Lisa Perry of Shore Bells. We're so happy to have you here, Lisa. And she's had such a great story that we talked with her about last week. And we were like, we have to get her on the podcast, because she's got a story our listeners have to hear. We are so happy to have you here and let our listeners hear all about you and what's going on and your business and how you can help others.
Lisa 00:26 Thank you for inviting me on, it's very exciting to talk about this stuff, I'm very jazzed about it.
Debbie 00:31 So, what's fascinating about your story, is the fact that you were conforming, for the first half of your life, you were conforming, doing what you thought other people wanted you to do what you think you should do. And then you broke out of that, and started doing what you wanted to do, and found out that what you were doing and what you wanted to do, you were actually really good at. And now you've kind of taken it on and inspiring others through their own transformations.
Wendy 01:02 One of the things that really sparked my interest in our conversation last week was this idea that you had an inner athlete that you had never really tapped into. And you found that and it really lit you up. And I think most of us in the second half of our life are, especially in transition, whatever that transition might be, you know, empty nesters, divorce, retirement, moving--any of those things, we're trying to find what lights us up.
Lisa 01:38 In this process from the old me of doing what was maybe expected, I thought was expected, of me as a woman or whatever, versus doing what I wanted to do. Along with that, and kind of in the same arc was me kind of not liking my body, feeling like I never could be the ideal physique, or whatever it is, body weight, body type, this thing, and kind of being unhappy with what I was doing gave me license to just be okay with being happy with my body. I didn't like my body. I felt very uncomfortable. I just always felt very misplaced, and just generally disconnected. And as I began to explore things my body could do. So, the transition from old to new, had a section in the middle where I was kind of exploring, and I got into yoga a little bit. That made me be like, “Oh, my body can do cool things. Like, maybe I don't hate it so much, maybe my body is okay. And you know, maybe what these other people think about my body or what I think it should be like, maybe I don't need to listen to that. And just see my body can do.” And it gave me more confidence. And then, you know, by the time I finally started strength training, as an extension of trying to chase this physique ideal, right? I had had the baby, I breastfed, and then I gained some weight. And, you know, just wasn't feeling good about myself in many ways. And I wasn't liking my career. And it was like, I hit that point where I think a lot of people get to, in their 40s, or whatever your middle age, where they're like, you know, “something's gotta give.” I don't know what that something was. But in the transition to chasing this weight loss goal, which became something I don't even care about anymore, so much. It was more like the body type. I discovered that, “Oh, I'm good at strength training,” and “oh, maybe I don't hate my body.” And, “oh, hey, my body can do all this cool stuff.” So it was like, I not only liberated myself from a career path I didn't like,
We interviewed Sydney Lee, a colleague and founder of Spa Tonics and the Relax Spa Shot, a delicious all-natural nutrient dense tonic formulated to promote full body & mind relaxation. Whether taken for the simple purpose of promoting relaxation or prior to a spa or massage treatment to maximize therapeutic benefit.
Listen to hear the founding story and Debbie and Wendy's review from when they tried it themselves!
What does it mean to be truly healthy? Eating a "clean" diet and exercising regularly isn't the whole picture. What does a truly healthy person do as their everyday habits? We discuss what it means to have whole-person health and a new offering this spring to help you achieve true health. Take our Wellness IQ Quiz here. Transcription of our podcast is below. Transcription of What's your Wellness IQ. (Edited for clarity.) Wendy So, we've got this new idea. And we're very excited about the spring. And we're introducing this idea of how to improve your wellness IQ. We've got three workshops coming up. Spring is just the most beautiful time to have a growth mindset, right? Everything is popping up. And you see advertisements: spring cleanses, spring detox, you know, 30 days to do this. Debbie Well, they're all over the place right now. I get them in my email daily. And I see them when I'm out at the supermarket, Whole Foods, health food stores, even regular stores. You just see it all over the place. Wendy For good reasons. It's a shift in seasons. And so, we kind of want to get rid of our winter stagnation. Debbie Yeah, the winter gunk, yeah, it's a great time to get rid of your winter gunk. Wendy But we want to introduce something different because it's so much out on the market is about seven days, 14 days, 30 days, but then what like what happens to us? We can all do things for 7,14, 30 days. But, how are we showing up all year round? And so, we have this new idea to share with everyone. It's called improve your wellness IQ. Debbie And it’s about a lifestyle. As everything we always talk about, you know, it's how to make your lifestyle, a healthy lifestyle overall. So, you don't have to, every spring, think, “oh, no, I have to cleanse. I have to do this, you know, I need this 30 Day reboot.” Imagine not ever having to do that. Because you're doing it all year round. Wendy Yeah, it's kind of exhaustive to think about the yo-yoing that happens when we go on and off diets and cleanses and programs. And most of our clients actually come to us pretty exhausted, saying, I've done it all. Now what? And so our approach really is about a healthy mindset and positive habits for longevity. Because we all want to live a long life and feeling strong. Debbie A long comfortable life. You know, and here's the thing about all these programs that are out there is that they make habits for you, you know. They create the habit for you that you follow. It's not your habit, you know. You're not doing the work of making it part of your lifestyle, your everyday lifestyle. You're doing something for seven days, 12 days, whatever, or 30 days. Wendy It's not yours, and it's totally taking your choice and your agency away from you, right? You're following a leader. You have no agency in that--you're just following direction. And it has caused us to become pretty lost, because we have forgotten, not only what it is like to feel good. But well, here's the other thing, I think, is that we want things to be easy. And you and I show up day after day making choices. Because our identification is of a person who is dedicated to health, right? And our vision of longevity is very clear in our mind. I believe a lot of people are walking around, not feeling good, but don't even know what it's like to feel good. And maybe they feel good for 7,14, 30 days. And then because someone told him what to do, they don't know how to do it on their own anymore. Debbie Yeah. Yeah. Or, they're getting the idea, but they keep getting sabotaged either by the themselves or because of events that happen in life. You know, so, they might be on a good healthy track. And then something gets in the way--you have to work extra for one week, or you go on vacation, or your kid is sick and you your routine is thrown off, or whatever it is, life, whatever life throws at us, and then they they order out, or they, you know,
Hijacked Taste Buds Our taste buds have been hijacked by the food industry to make us believe we're eating deliciously flavored non-foods that ultimately make us not feel well. How can we retrain our taste buds and get back to eating nutritious, real, whole foods? Find out what's behind this bamboozling and how to turn it around. In our podcast we mention a couple of books on the topic (links below) as well as a delicious beet recipe.
The Dorito Effect: The Surprising New Truth About Food and Flavor Supernormal Stimuli: How Primal Urges Overran Their Evolutionary Purpose Beet Hummus Recipe
Here's the transcript of speakers Wendy Bright-Fallon and Debbie Peterson.
Wendy 00:00
My husband and I were recently in a store that we usually don't go to. And he said, Wendy, come over here and take a look at this aisle. And I swear it looked a mile long, and it was all lined with candy, the whole thing. And there were all these banners saying how much fun you could have and all these insane colors and very alluring signs. Then we went to the next aisle, and it was a whole aisle of sodas, and then it just kept going on and on. And I really felt like I was in a foreign place. It felt just so fake to me - so unreal.
Debbie 00:49
I want to take a step back for a minute and introduce us, because we get so excited about these topics. You're listening to Nourish Noshes and I'm Debbie.
Wendy 00:59
And I'm Wendy. We're so glad you're here talking with us. Let’s be clear, we want to have pleasure with food. But there's so much out there hijacking our taste buds. And what do we do about it? So we're going to talk about this. The evolution of it all.
Debbie 01:19
Yeah. Right. That is so attractive to so many people.
Wendy 01:23
What we're going to uncover today is how addictions happen. How do we get so lured by the processed stuff?
Debbie 01:33
We’ll talk about how these products and foods are hijacking our biology.
Wendy 01:51
Yeah, we just have not caught up really to this industrialized world - meaning our tastebuds and our response to all things not real.
Debbie 02:07
That's right, exactly. Let's start with taste buds. A little geeky stuff. Wendy 02:16
So I did not know this, but we've got 10,000 of these little tiny, tiny taste buds. And each one of them has 50 Plus taste receptor cells.
Debbie 02:29
Yeah! What does that look like? That's crazy stuff. That's why we have our tape. That's why we taste sweet, salty, sour, bitter, umami - I think I got them all. Our brain recognizes those flavors, because those are the natural flavors, right? And it sends signals to our brain and to the rest of our body to start digesting – kicking in our digestive process.
Wendy 03:01
Yeah, that's when our digestion actually begins - right in the mouth with the salivary glands - when we smell something or see something that tastes good, or that we assume tastes good and looks good - our salivary glands squirt.
Debbie 03:17
Right. And we depended on these tastebuds, especially when we were out, you know, hunter gatherers, nomadic lifestyles, where we had to trust that because some things were not safe to eat - our taste buds are programmed to be very sensitive.
Wendy 03:36
Yeah, it was a warning signal, right? If it was too bitter, we would say okay, that's gonna hurt me as poisonous. I'm not gonna have any more of that.
Debbie 03:46
Right. And on the other side, is that these taste buds were also survival instincts because we needed to seek out foods that were nourishing to us with vitamins and minerals and things that our bodies needed, like salts and sugars and fats. We had to seek those out because they weren't readily available.
Wendy 04:08
They were the way to survive.
Debbie 04:11
If you think about that hunter gatherer 8000 BC, who was out there on the savanna?
An interview with Spiritual Director and Reiki Master Grace Conte Have you ever met someone and immediately felt a connection? Something about their energy or how they speak or carry themselves draws you in. That's how we felt when we hosted Grace Conte in our office for a workshop about Reiki. Though we have both experienced reiki, this discipline is fairly new to us and we walked away with a new interest and deeper understanding of this healing model. We wanted to know more about reiki and about her so we invited Grace onto our Nourish Noshes podcast to share more about her life's work. She has a very powerful story about her spiritual path. In this interview, we learn how Grace's traumatic childhood and long cancer journey became her access point that shaped her hope-filled life of courage, deep spiritual nourishment, work and transformation in service to self and others. Through her sacred work, Grace brings hope to the parts of ourselves that hold resistance and limits. During our conversation, we talk about the beauty of tapping into wisdom we already hold within - even though so many of us don't know how to trust ourselves. We talk about religion, suffering, science and the power of helping people help themselves. We also talk about how our days can unfold in a more meaningful way through the power of discipline and detachment.
Our conversation was such a pleasure and we all felt a deep connection in our beliefs about health and wellness and spiritual nourishment. To learn about her amazing journey and about spiritual growth
You can also read one of Grace’s published articles about aging gracefully: Move Gracefully Through Aging: Utilizing the Powers of Pausing and Subtle Shifts for a (W)holy Peaceful Perspective.
Grace often holds workshops at Nourish. Watch our newsletter for more detail or reach out to Grace directly @908-902-5121 or gracepconte@gmail.com. She also holds workshops with the Monmouth County Parks System, Upper Room Spiritual Center and Mind and Body Healing Center in Colts Neck.
Our ancestors didn't have the choice to eat foods out of season, for the most part. However, today, we can find berries in our food markets in the dead of winter. Our bodies, though, know when it's summer or winter and we do best when we are in sync with the seasonal foods that we evolved eating. They can warm us, cool us down, give us energy, help our immune systems, and so on. If we feed our bodies in this way, we can live our healthiest lives. Transcript of Seasonal Eating podcast Edited for clarity Debbie 00:01
One of our many mantras is to eat seasonally. And the reason for that is many, but seasonal food generally is fresher, tastier and more nutritious than food consumed out of season. And in this podcast, we're going to discuss all the seasons and the reasons why it's best to eat food that's harvested locally. And seasonally. I'm Debbie.
Wendy 00:27
I'm Wendy.
Debbie 00:28
And let's talk about seasonal eating.
Wendy 00:30
Let's talk about fall and winter. It's upon us and everything's changed. No more stone fruits. And now we have citrus and
Debbie 00:38
Pears and apples.
Wendy 00:40
Yeah, cranberry season is upon us.
Debbie 00:41
Right, right. However, it's a little bit misleading because stores keep foods that are not in season, because there's a demand for them like berries.
Wendy 00:51
And so eating things seasonally really sparked the tastebuds. That's why an apple in the middle of summer just doesn't taste very good. Because it's from last season. Hanging out in some storeroom someplace.
Debbie 01:03
Yeah, exactly. And right now, apples are delicious. And you can tell in the stores, there's so many different varieties of apples right now. It's because everybody is harvesting right now. So they're around--apples and pears, especially. So those are, those are the fruits--that and citrus that's what you eat right now.
Wendy 01:20
An apple a day keeps the doctor away.
Debbie 01:24
Yes, so there's so many reasons to eat seasonally in fall and winter, especially because our immune systems are always . . .
Wendy 01:33
challenged?
Debbie 01:34
Good word! They are! They're challenged in the winter, because we're all inside close together and sharing germs a little bit more easily than we are in the summertime. It's not that the germs aren't there in the summer, it's just that now we're kind of packed together a little bit more and we transfer them a little bit more easily. So foods that grow in the fall in the winter or harvested in the fall and winter, ours are supporting our immune systems. Although citrus may not be New Jersey, local foods, they are high in vitamin C, which is a huge antioxidant--it really boosts our immune system. So that's why they grow in the colder weather, even where they're local. It's colder weather for them. So that's why they're seasonal. In Florida. It's it's not 90 degrees, at least most of Florida in the middle of the winter. So it grows in colder weather to boost people's immune system.
Wendy 02:21
In winter, we're needing more warm food. So that's why the winter squash, you know, they're all roasting or we're steaming them, baking them.
Debbie 02:31
Right. And these squashes and root vegetables are denser, heavier foods, and we need those dense, heavier foods in our system. We need the sugars that they provide. And we need that warming quality that they provide. That's what winter foods do is they provide a warming our metabolism kicks in to help digest them. And that keeps it a little bit more warm. And the way we cook in the winter. For sure.
Wendy 02:55
Yeah, soups and stews and roasting and baking,
Debbie 02:59
Right. It's all warming qualities. So that's what we need.
Wendy 03:03
And paying attention to that kind of, you know, Mother Nature is just so smart. Yeah, it really if we follow the seasons a little bit more,
After 13 years of coaching, we had the opportunity to take the board exam to become nationally board-certified health and wellness coaches. Not only did it reinvigorate our passions for coaching, but we learned new skills and strategies that we are excited to use with our clients and groups. Listen to our board exam experience and how we are now, even better coaches.
(Podcast player below transcript) Transcript of Certified podcast. edited for clarity Nourish Coaches 00:04 Hi, this is Wendy. And this is Debbie. Welcome to nourish Noshes where we talk all things food and health and what's nourishing for us.
Debbie 00:15 And I'll tell you what was not very nourishing for us was taking a four-hour exam.
Wendy 00:24 If anyone saw our post exam photo, you could see how tired I was, this is Wednesday, by the way. It was quite exhausting. It was pretty intense process to study.
Debbie 00:37 Yeah. So, you know, some people might not know about that. But some people may know that we took an exam, just last Friday. So on the 15th of October, we took a national board certification exam for becoming health and wellness coaches. Now we already our health and wellness coaches, but this exam will, if we passed, which we assume we did, will certify us nationally--board certified for practicing.
Wendy 01:07 Yeah, it's upping our game. It's delineating us from many others, you know, health coaches down the street.
Debbie 01:18 Right, who might be perfectly good health coaches. But this is really, the idea behind this is to somewhat regulate the health and wellness coaching field to make sure that we're really doing our coaching, that we're doing what we're out there to do in a way that is consistent with what the national health coaches board believes are the best practices to help people.
Wendy 01:43 And I do believe at the end end of the day that I'm a better coach, because of all the studying we did. And the extensive program we went through back October through March of '20 to '21. Right? I do believe I have a better understanding of the motivational interviewing, you know, just the best way of being a coach, and the approach and the partnership that we have with our clients. Yeah. And one of the things you and I have talked about often is this idea that we're really drawn to the coaching model instead of some of the other models like the nutritionist model or the RD model, or you know, the dietician, model. And none of those, none of them are wrong models. They're all, you know, helpful models. The reason why we are drawn so much to the coaching model is because it's really a partnership and we so believe that you have, you know, most of the answers, you know, you might need some education, you might need some accountability, you might feel like you can't do it alone. And you might want some new information. And that's where we come in.
Debbie 02:52 Yeah, the idea is to really get people to be able to have a healthy lifestyle on their own, sustainably for the rest of their life--to not need us. And that's what coaching is about-- is to get people to be autonomous in their health and lifestyle skills so that they know the answers, and they trust themselves to know the answers of what works for them as an individual.
Wendy 03:14 So one of the things we did often during our conversations, when we were studying was think, oh, what a great question to ask our clients. And oh, do you remember when we had this conversation during our group, and we had a lot of good ideas? We got a lot of good ideas for upcoming group that is kicking off October 27.
Debbie 03:34 Yeah, we definitely we wrote a lot of good notes. And we're so excited--we're at our prime of coaching right now.
Wendy 03:40 Yeah, yeah. And that's what continuing education does for us, right? It's growth mindset. And I think that's why we love coaching, too, is that we help our clients rediscover that growth mindset that is intrinsic wit...
In this episode of Nourish Noshes, we interview Greg Jacobson, CFP. He is an old high school buddy of Debbie's and an extremely intuitive Financial Planner who really gets how our personal outlook on finances and how we manage them parallels our outlook on overall health and wellness.
In our discussion, we illustrate these parallels and show how being healthy isn't just about your diet and exercise.
Gregory A. Jacobson, CFP®
10 Broad Street - Suite 303 | Red Bank
732-807-2360
gjacobson@yournational.com
We just don’t talk enough about perimenopause and menopause. Sure, we all know the common symptoms and maybe we’ve heard of a few ideas, but we often feel alone in the transition. Is this normal? Why is this happening? What can I do? One thing we know for sure - we are all different and we will all go through it. Announcing a three-week workshop where we will explore mindset practices, food, movement and sleep choices, and practical navigation ideas on how to approach this precious time of life. Oh, and we’ve got plenty of our own stories to share. Register here: https://nourishcoaches.com/perimenopause-menopause-workshop/
Here's the transcript: Edited for clarity
Wendy
It's so funny this whole thing about perimenopause and the change and wisdom and the "Crone." I was speaking with a woman and she's like, "screw going through perimenopause into menopause with grace." She goes, "screw grace." She's like, "I want to go in with my fight on and I want to go down like a heavy hitter." And she's like, "I just want to live my whole life and forget grace." That's just where she is right now, at this moment.
Debbie
I think it's your mindset, for sure. It's how you look at it. And acceptance is the big part of that. You know, that's been a huge part of it. But it's also looking at it not in a negative way, as much as "Oh, okay, this is a challenge."
Wendy
Like everybody wants to know the solution. And this three-part workshop series isn't about fixing us, because every woman is going to go through this time of life. And so what we're really trying to do is create a really safe space to be able to connect about it. What also makes this kind of gathering different and special is that you can't Google it. Right? You can't Google the experience that we're looking to create with like-minded women who are going through the second spring of their life, and you just can't, you just have to participate. You have to come and join us and be a part of it.
Debbie
Well, the beauty of this is that we want to gather, you know, a bunch of women, because we don't generally talk about this--what happens in a group of women perhaps is some complaining about some negative symptoms that they might have. But rarely do we talk about it in its entirety, you know, sort of as a time of our life, and the positive parts of it, and all of the, you know, the intricacies of it. And I think that's what we're trying to do here is create that space so that we can kind of look at it in all of its different angles, not just hot flashes and headaches.
Wendy
Yeah, we really do want people to look at it in a fresh, new, different, perhaps unique way, but not in a way that we, you know, overlook what's actually happening, but just look at it.
Debbie
Right. We're not trying to shove aside the negative and say, "Oh, it's all beautiful flowers and roses, and you just have to be mindful, and then you won't have hot flashes anymore." No, we're not talking about that.
Wendy
And that's what we have always looked to create is just to be real with people to talk honestly about what's going on with our bodies, all these messages that our bodies are constantly sharing with us and us taking time, very precious time, to gather together as women and enjoy a conversation and learn from each other.
Debbie
Right? Especially that, and I think we learn from each other so well when we do these things.
Wendy
Yeah. So we really encourage you to sign up and join us. We're making this available in a hybrid at the time of this recording. Anyway, we're making this a hybrid of both in-person and zoom depending on your comfort level of being connected.
Debbie
So this is the place to register. The link is below on the show notes. We also wanted to let you know that registration closes on September 8, and we have a survey if you'd like to share your experience with perimenopause or menopause.
There's a lot of ambivalence about eating fat. For generations, doctors and other practitioners demonized fat for causing all kinds of health problems. We want to shine some light on how fat is not only good for us, but absolutely necessary. And, as we always say, it's not just about this one particular nutrient--we need to look at the person eating it as a whole. Listen to our take on fat. Transcript of Should You Fear Fat podcast Edited for clarity
Wendy 00:02
We're so glad you're here with us today. We're going on a journey to talk about fat. So, for over 35 years, our health system and our government declared all fat as bad and to remove it from our daily lives, and they all went a little crazy. Literally. No more brain fuel, right? It's fat for the brain, cognitive health, all the absorption of vitamins and minerals and longevity and joint health.
Debbie 00:30
Yeah, we need that!
Wendy 00:33
We're fat phobic! So, let's get past that. That's like, we've outgrown that.
Debbie 00:39
Yeah, we've got to get past that. Because we, first of all, we don't want to throw a whole group of foods out. You know. We don't.
Wendy 00:45
No! we don't--that's silliness. And, you know, in this podcast, we're not gonna be talking about cholesterol. But there's a direct, you know, connection. And again, history. Yep. With fat and cholesterol. So, stay tuned for part two. And we're going to take a deeper dive into cholesterol and all the reasons why we need healthy cholesterol and healthy numbers.
Debbie 01:06
Yep. Because we have clients that come to us who aren't eating fat.
Wendy 01:11
Yeah, they come to us eating fat-free everything.
Debbie 01:15
Yeah, or cutting back a lot on fat because someone told them to.
Wendy 01:19
Who might that someone be? And we want to address it because our understanding of nutrition, "ours," meaning the collective industry, has changed over time. And fat used to be a no. And I've had conversations with people 10, 20 years older than we are who are still afraid of fat because of their heart. And their longevity. And we want to dispel some of those old stories and talk fat with you.
Debbie 01:51
Yeah. Because what I'm finding is sometimes clients come to me with their bloodwork that they've gotten, right, and they see numbers that scare them, or that their doctors or practitioners have told them are scary. And then they cut back on fat. And a lot of times, those practitioners aren't telling them the whole story.
Wendy 02:14
Yeah, you want to look at the whole person, the whole story, everything that they're eating everything that they're doing, right? Their stress level, their sleep. We're a whole picture. We are not just fat.
Debbie 02:28
And if you know us--if you follow us, that's no news to you. You know, so we can't just isolate one nutrient and demonize it or excel it. It's not about that--it's about your whole life and how you live your life, not just the nutrients you put in your body.
Wendy 02:44
Yeah. It's also not just one meal. It's our consecutive meals over time. Done consistently, right? It's not the one or two celebrations. So let's talk fat.
Debbie 03:01
Yeah, we're diving into fat.
Wendy 03:03
We'll start with the disclaimer, of course, that everyone's unique. And we offer these podcasts based on our experience and our own research. So, we really encourage people to explore what works for you as an individual. And we do encourage you to talk to your doctor. And if there's controversial information, or you don't feel like your doctor is supporting you in the same way that you'd like, find a new doctor. Find someone who speaks your language, who has a deep respect for you exploring your healthy choices.
Debbie 03:32
Right. And we're gonna say this message more than once, but we want you to question everything and question, everyone, including us. You know,
In this revisit of our Magic Melatonin podcast, we discuss what Melatonin is, how it works in our bodies, the benefits of it (including its beneficial effect on cancer), foods that help our bodies produce melatonin, and the question about supplementing. Transcript of Magic of Melatonin--Revisited Edited for clarity.
Wendy 00:00
So we're reposting this Magic Melatonin podcast because it's early summer, and we're both having sleep challenges with our animals.
Debbie 00:12
Yeah, and it's light until 8:45. And we listened to this podcast just to see what it sounded like and forgot how great it was.
Wendy 00:21
There's so much super information. I mean, before we go into that info, I mean, you've got your animal house right now.
Debbie 00:29
Yeah, I am an Animal House. I got cats, dogs and ducks that we're raising right now. And they all wake up at the crack of dawn, because their melatonin says it's time to wake up.
Wendy 00:41
And well, and they aren't sleeping in room darkening shade places, right? You don't have any masks on them. Right?
Debbie 00:48
Exactly. Not like me. Yeah, I have my mask on. But that doesn't help the animals from waking me up.
Wendy 00:54
Right, right, well, and our cats wake us up too. We've gotten into the habit of feeding them at 4 am, just to put them back to sleep. So anyway, some of the really hot buttons, we want to have you stay tuned. We talk a little bit about the support of melatonin in cancer, and how it's so affected by our gut health--the connection between melatonin and gut health.
Debbie 01:20
Absolutely. And we also touch on how taking a supplement of melatonin may not be the best idea, you may not actually need it. And if you do, it could be a good idea. But people are probably overusing it.
Wendy 01:35
Hmm. And then we round out with foods to eat to help you generate your own melatonin. So stay tuned. Thanks so much for listening. So, we're so excited that you're here and joining us today we are talking about the magic of melatonin.
Debbie 01:50
This is a good one.
Wendy 01:50
This is a good one because we all need our sleep. We all probably don't quite get enough sleep for optimum health, right. So we're going to talk about why we need it, how to get it, and a couple of foods that help produce it as well.
Debbie 02:04
Melatonin is so incredible. I hadn't realized before we did our research, how incredible it is and all that it does. So this is really interesting.
Wendy 02:11
And it's very interesting that you bring it up because the last few nights I've gotten very little sleep staying up late with bright lights and on my computer. And so this is really a good reminder for me, this stuff happens for a reason.
Debbie 02:23
That's right. That's right.
Wendy 02:25
So the first thing about Melatonin is that in order to get optimum production of melatonin, we need darkness.
Debbie 02:32
Right. 100% darkness.
Wendy 02:34
100% darkness and that is not. That's not often the case for many of us.
Debbie 02:42
Right. You know, my husband makes fun of me because of how dark I make the room because he doesn't--he thinks he doesn't need the darkness to sleep.
Wendy 02:48
We'll talk about some of those.
Debbie 02:50
Right. But I do and I guess I knew it. So where does it come from? What is this melatonin? It's a hormone.
Wendy 02:56
And it's produced by the pineal gland, that little tiny thing in the brain. And it regulates our body's relationship with light and dark. So it's kind of like it's a clock. You know, it's a regulator.
Debbie 03:08
Right, they actually see it as a reset button for our circadian rhythm. Because during the day when it starts to get dark, it starts producing and when it gets light, the melatonin stops producing.
Wendy 03:18
Isn't our body fascinating? So why do we care? Why does it matter?
This is part three of our sweet cravings episodes where we get down to how to actually deal with those persistent sugar cravings. It's not about going cold turkey or depriving yourself of sweet treats--it's about strategizing and mindfulness.
Transcription of the Nourish Noshes Podcast Sweet Cravings Part 3
Edited for clarity.
Debbie 00:00
This is part three of the series of sugar and we're reintroducing this podcast again, because it's six years old but still relevant. And we hope you listen to the first two. And if you haven't go back and listen to part one and two, and let us know what you think.
Wendy 00:15
You know, I think one of the things about sugar is that it's universally alluring. You know, not one person hasn't been allured and tempted and overindulged in sugar. And so this is, you know, sugar is definitely a universal language. And so, if you've got friends, you want to share this with, we encourage you to pass it along.
Debbie 00:39
Yeah. Enjoy. Here we are, at part three of why we love sugar. And in the first couple parts, we talked about what sugar does to our bodies, and how we react to sugar. And in the second part, we've talked about all the different kinds of sugars. So today, we're gonna talk about, what do we do with sugar? How do we deal with the cravings? How do we get it out of our life in such an addictive way? So . . .
Wendy 01:05
This is one of the biggest challenges from our clients. Right? It's the temptation and it's part of everyday living: it's there for breakfast, lunch, and dinner; it's there at parties and celebrations. It's everywhere we turn. It's on every corner.
Debbie 01:20
Yeah, we can't really avoid it. It's it, we actually, as we talked about, in our first couple of podcasts, we need sugar. So it's not like alcohol or drugs, where you can go cold turkey and not have them anymore and live perfectly healthy,
Wendy 01:32
Right. We've got to acknowledge that it's really hard, you know, that this, this truly is a challenge for us on a regular basis. It's not like, all of a sudden, one day, we can say, you know, I'm no longer attracted to sugar. And we also need to acknowledge too that we're all just a little bit different, you know, in a family of four, everybody's just a little bit different. You all love it, but some people are more attracted to it than others.
Debbie 01:58
And that you're right, you bring up another challenge to that if you're not living alone. Most of us aren't, you have to deal with the people you're living with who may not be on board with you may be trying to limit your sugar. So there might be sugar in your house when you're trying to avoid it. And that makes a challenge as well.
Wendy 02:13
Yeah. So there are temptations everywhere. And you brought up a good point the other day, that it's just like drugs and alcohol in some ways that there's some shame attached to this addiction that we have. I thought that was a really interesting idea that, because we like it so much.
Debbie 02:32
And yeah, there is a shame. It's like people feel that they're bad or wrong, that they can't handle themselves that they're out of control. And there's a shame attached to that people hide it, just like they do alcohol and drugs, they hide the sugar consumption, I can think of just a couple people off the top of my head. Yeah, who do that? Yeah. So we want to get away from that shame and understand that it's, it's so normal. First of all, it's so normal, and there are ways to address it. And it's an ongoing thing. It's not something you can address today, and then it'll be gone. Right? It's, um, it's a behavior management. So that's, that's a big part of it. And to get rid of the shame, you know, accept yourself for "I love sugar," "I have trouble moderating sugar," but it's okay. You know, that's one of my works, right?
Wendy 03:21
That's one of the challenges.
Debbie 03:22
In this second part of our revisited podcast on sugar, we discuss what kinds of sugars are out there and what they do to our bodies and how our bodies process them. Wondering which sweeteners are dangerous and which are not? We explain.
Transcription of the Nourish Noshes Podcast Sweet Cravings Part 2
Edited for clarity.
Debbie
Here's part two of our podcasts that we recorded six years ago. And we're reintroducing it to you because it's still so relevant.
Wendy
Yeah. And we'd love to understand where people are in this journey, what you gathered from part one. And as you listen to part two we'd love to hear some feedback.
Debbie
All right, here we are talking about why we love sugar. This is part two of our sugar series.
Wendy
And we're going to start off by talking about some of the most natural kinds of sugars.
Debbie
Right, we're also going to touch on artificial sweeteners and sugar alcohols. But let's start with the good stuff.
Honey Wendy
Let's start with the good stuff, honey, it's one of the most beautiful sugars.
Debbie
Right that golden honey.
yum, yum, yum, honey,
Wendy
Right. And when we eat the honey, just remember the bees work so hard for it so it's important, we just need to have a little bit more appreciation for the honey and whenever you can, go for local honey. Make it raw and know that some of the most processed honeys out there don't have 100% honey in it. So please buy local - buy from your friends who are harvesting honey who care for their bees. Right?
So we need to know about honey is that it does have a high fructose content. So it might cause trouble for some people with fructose malabsorption problems.
Debbie
FODMAPS.
Wendy
Yeah, so fructose in honey is accompanied though by an equal amount of glucose. So it can be easy for some people to digest. So just, you know, test your system. We're always trying to understand what's best for us. So just if honey works for one person, it doesn't have to work for everybody. Debbie
But I think it is the best natural sweetener out there. Absolutely. Absolutely. Maple Sugar Wendy
So honey is number one. Number two is maple syrup. I remember my grandfather tapping his big maple trees and had a huge farm 145 acre farm and that was one of the best treats going to his house is to have their homemade maple syrup.
Debbie
We do that at our house. Now we have a couple of maple trees in our yard and we tap it and we have a couple jars of maple syrup.
Wendy
Oh, that's fabulous. Yeah. All right. So it's relatively low and fructose. And so it's a good option for people who have some trouble with fructose. It also contains some manganese, potassium, some iron and calcium.
Debbie
Necessary minerals for us.
Wendy
So maple syrup syrup is number two. The next one is molasses. And it's essentially table sugar but with nutrients. It's not as processed. And it's that nice, dark, rich, original color. And it also has minerals iron, calcium, and magnesium. And that's what is stripped from actual table sugar. That's what humans are refining.
Debbie
Same plant, the cane, sugar cane, but more nutritious. Coconut Sugar Wendy
And then we've got the coconut sugar. It's relatively new to the market. And that's what you and I both use in baking.
Debbie
Yeah, really good one-to-one ratio replacement to regular sugar.
Wendy
Yeah, I like that. It's not as processed. And it also contains a higher amount of magnesium, nitrogen and vitamin C than other sweeteners. I haven't tried the coconut nectar yet. Agave Nectar Debbie
No, I haven't either. But I'd love to research that one and see how that is. So another all natural sugar that's out there that's well known these days is agave nectar. And it's really well known because it's super low on the glycemic index. And it got out there as an all natural sugar.
Wendy
It was a darling child.
We all love sugar. Six years ago, we published this series on sugar cravings. We wanted to revisit this podcast because it's still very relevant and has great information on why we crave sugar and how to better deal with cravings so that they don't rule our lives.
Transcript of the Nourish Noshes Podcast Sweet Cravings Part 1
Edited for clarity.
Wendy: 0:00 Sugar is just so powerful. We're so excited to rerelease these three parts.
Debbie: 0:06 We want to revisit these podcasts because they are so relevant even today, even though we recorded them six years ago.
Wendy: 0:15 Yeah, there are some really juicy gems in here that when we listen to them again, Oh, right, even we forget we wait, the recording of these. And there are some things that I had forgotten about--our endocrine system and sleep.
Debbie: 0:35 And the funny thing to me is that when I went back to listen to it to see if it was any good because again, it's six years old. I was like, oh, I don't know if it's worth it. We might have to edit it too much. But it was so damn good. We’ve got to rerelease this, we don't need to change a thing on it!
Wendy: 0:52 It was so damn good! And I have to have this confession as well. I was binge-listening to these three, right? They’re only 15 minutes each or so. But I was listening while I was baking something very, very sweet. And it had maple sugar crystals in it. And it had a whole bunch of dates. And it came out of the oven. And my mouth was watering. And I had a couple of bites. And then I had a couple more bites. Oh, sugar! So I went and I gave a whole bunch of it away to my dearest friends. But I really savored it and I cooked it with a whole bunch of love.
Debbie: 1:35 Yeah, that's the best way to have sugar, I think. So, we thought that it was only going to be two parts at first, too. And we ended up doing three parts. So in this first one, you're gonna hear us say, “in two parts,” but it's really three parts.
Wendy: 1:50 So, we encourage you to listen to all three parts. Give us some feedback. We'd love to hear from you--what landed really well, what shocked you? Where are you in your sugar journey? And how can we help you?
Wendy: 2:06 This is part one of a two-part series titled, “We Love Sugar.” And we're going to start out by asking you, Debbie, about this very interesting story you had this past week.
Debbie: 2:19 Yeah. Well, I went to the outlet stores in Jackson with my son and husband, and they were starving, so they wanted to go to the food court. They had this drink and sat down with it and I saw the drink was a Snapple “half and half”. And I went to go grab it to look at the label. And my son quickly grabbed it away from me because he knew what I was doing. But anyway, I got the bottle and I turned it around. Of course, the first thing I wanted to look at was sugar, because I knew it was going to have a lot of sugar. Now, this is a 20-ounce bottle. So I went right to the sugars. And it said 64 ounces of sugar. Wow. And so I said to them, “this has a crazy amount of sugar!” And he said, Well, I got this because I knew you wouldn't want me to get a soda.
Wendy: 3:03 He has been listening to you!
Debbie: 3:04 Yes, he has been listening to me, but what he didn't realize is this had just as much sugar as a soda would have had. Right? You know, I think it's a difference of maybe one gram. So this Snapple has 64 ounces of sugar, and I said, “Do you realize how much that is?” Because each teaspoon of sugar has four grams. So the packets that you get in restaurants is one teaspoon of sugar which has four grams of sugar. That is a crazy amount of packets of sugar. It's 16 sugar packets in that one bottle.
Wendy: In one bottle, and it probably said two servings right?
Debbie: No, no, it actually didn't. It did say one serving, 64 ounces, 16 teaspoons of sugar in one serving! In one serving!
Wendy: 3:46 I think that just lends to I think the biggest recommendatio...
Sometimes ingredient lists have words we can't pronounce or understand. But what are these ingredients? Are they safe? How are we supposed to know?
In this podcast, we'll explain what some of those ingredients mean and whether or not to put that package down! Transcribed Podcast, Ingredient Lists Edited for clarity.
Wendy: We’re so glad you joined us on the podcast today we're going to be talking about icky stuff in our foods.
Debbie: That’s a good way to put it. Yeah, food additives and stuff that’s in packaged and processed foods that we all eat.
Wendy: There are so many things in packaged foods, so we’re going to start out with a lesson, right? The take-home message is that we need to look at ingredients labels.
Debbie: Right. If you're going to eat packaged and processed foods, which we all do. It’s practical and it’s realistic. But please, before your buy it, take it off the shelf look at the ingredient list. That’s a habit. And it’s one that you can get used to doing. I didn’t used to do it but now I don't even think twice. It's like the first thing I do when I grab a box is that I look at it.
Wendy: And there are trusted stores out there that we go to that we might just grab something in the package because we think that they’ve already done their due diligence and we take it home or halfway through eating it and it's sitting on the table, we're like, “ohhh!”
Debbie: That’s happened to me!
Wendy: “Yeah, I wish I hadn't had that.” So we live it and breathe it and we still do it.
Debbie: So, no matter what is it, whether you trust the brand or not, look at the ingredients list.
Wendy: Yeah because brands get gobbled up by other brands. Things change. So, there are more than 10,000 additives allowed in our food in the United States.
Debbie: And that means “allowed,” meaning they're legal. Meaning the United States doesn't say, “no these cannot be in our foods, they’re OK, they’re OK to be here.
Wendy: So, the United States does not have the same qualifications, restrictions, protection really, as many of the European countries. You notice it in your Beautycounter stuff for things we use on our faces. And I see in the Young Living stuff too.
Debbie: A lot of ingredients aren’t governed in food, in beauty products, and the government is not doing its job. It’s not doing its due diligence to protect us to keep us safe that way.
Wendy: One of the greatest resources that we have that we want to share with you is the Environmental Working Group and they have a food score database.
Debbie: It’s really cool. You can just type in any product and it comes up with a score, one through ten--ten not being good.
Wendy: That’s right. You want to stay away from 7,8,9, and 10. Right?
Debbie: Right.
Wendy: Right? Yeah, maybe even 6’s.
Debbie: Yeah, I would try to always stay below, five or below. But they give reasons why a food is a 7 or an 8 or 9. You might be surprised by doing that. You just go to Google and type in “EWG’s food scores database” and you’ll find it where you can type in any kinds of foods and get your score. So the government uses the classification system called “GRAS”--generally recognized as safe. And they use that for the additives that are put into our foods. And so they assume that these foods or these additives are safe--they’re generally recognized as safe, and they're not required to undergo any pre-market testing. And they can use it for such benign things as salt and pepper, but it's also used in other chemicals that are not from the earth and are really damaging to us. Having that GRAS status is really not something that is, to us, safe. We don't think of it as safe, so some people might look at that and be like, “oh, well, this food is fine, it’s GRAS.”
Wendy: But not necessarily.
Debbie: Right. Because, look at some of the ones that we have on our list that are considered GRAS, and they're not safe.
It’s 3:00 and you think you need a little something. Maybe a latté, an energy bar, a cookie, or that 100-calorie pack of whatever. Or maybe, it’s just a habit that you made or told to make way back--”to keep your metabolism high.” But here’s the thing, snacking (and or grazing) isn’t making your metabolism run faster, and it’s usually not eating to satiety. In fact, it’s often something you ate because you were bored, or tired, or stressed out and in that case, that little snack might actually make you hungrier later. It may also prevent you from burning fat and keep your blood sugar dangerously high. Snacking and grazing may actually be making you fatter, setting you up for diabetes, and causing you unnecessary pain and discomfort. When we eat full meals that include a mix of whole food protein, carbohydrates and fats, we turn off hunger hormones, level out our blood sugar, and nourish our bodies on the cellular level. This is satiety. You’re sending signals to your body that it’s finished eating and can go through the (long) process of digestion to turn the nutrients into whatever our beautiful body needs.
Eating when we’re truly hungry every four to six hours as opposed to craving (and grazing) is the goal of having a healthy eating pattern that allows your body to function efficiently, burn fat, and maintain a healthy blood sugar level.
According to the latest studies in endocrine science, eating every two, three or four hours actually sets us up for not only exhaustion and premature aging but also less fat burning. Here’s why.
Digestion is very taxing--a process that takes a lot of time and energy. To fully digest a well balanced meal, it takes our body six or more hours. Snacking disrupts this process, rebooting the system. What happens to that first meal that hasn’t gone through the digestive process? It gets stored...as fat. And your body’s energy can’t be used for other important functions like repairing and rebuilding cells. This interruption also doesn’t allow your body to get to the final stage of digestion - fat burning mode.
Most snacks that we grab are full of simple carbohydrates - sugar in our system, causing the release of insulin. If we eat unbalanced, quick meals, our blood sugar quickly rises and falls within three hours resulting in low blood sugar causing us to crave more carbohydrates. Each time this happens, our insulin is released.
Insulin’s job is to move glucose (blood sugar) from your bloodstream into your cells (your nervous system, muscles, and other tissues and organs). Insulin can remain in your bloodstream for six to eight hours, preventing the fat-burning process (that’s its job as a “storage” hormone). By nature, insulin lowers your blood sugar, leaving you to crave whatever it takes to bring your blood sugar back up—more carbohydrate snacks. But there’s an even better argument for not snacking. Metabolically, our bodies are either in a fasting state or a fed state. As we said earlier, after eating, the digestive process takes a lot of time and energy. This is a very metabolically active time for your body. What most people don’t realize is that it is also a time of immune system activity. When we eat, we trigger our immune system to produce a transient inflammatory response. Inflammation isn’t always a problem. In fact, inflammation is a normal response of the body to infection and injury. It signals other parts of our body to come in to repair and heal. This is necessary, of course. However, we get temporarily inflamed by other normal activities like exercising and eating. Yes, eating! When we eat, it causes a degree of physiological stress on the immune system telling our body to send in what it needs to metabolize and assimilate the nutrients. It takes around four hours after each meal for our gut microbes and other components to leak into our bloodstream triggering inflammation by the immune system. When the job is done, the inflammatory state goes away.
It's spring, and we often feel like it's time to clean up and clean out. And that's not only our living and working spaces, it's often our bodies!
The diet industry always has an upswing at this time of year, but is that really what you need?
Hear how Debbie and Wendy believe is the best way to detox/cleanse this spring.
Did you know that only 5% of what we do in our daily existence is from the conscious part of our mind and 95% is subconscious? Think about that for a moment (consciously).
This was a fabulous and fascinating interview with Susan Marco, Advanced Clinical Hypnotist. Susan helps people learn how to reach deep states of learning, healing and creativity. Using a variety of techniques, she guides her clients into a condition of deep relaxation while at the same time a heightened state of awareness and focused attention.
This process allows you to access your own innate wisdom which leads to new solutions for old problems!
We are all unique individuals, of course, but we often seem to forget that when we think of health. What's good for one is not good for another. Your eating plan doesn't work for me. Mine doesn't work for you.
How can anyone know what to do for themselves if no one is alike? Take a listen on our take on what we call "bio-individuality."
"No matter what you’ve been told or how much pain you are in, you can reclaim your life." In this episode of Nourish Noshes, Linda explains how we can be free from pain using the method she fell in love with and has been practicing passionately for over 16 years.
Check her out at articulatemoves.com/ by phone at 848-218-0233 or on Facebook at www.facebook.com/articulate.moves.feldenkrais/
Do you wake up every night between 2:00 and 4:00 am? Do you ask yourself why?
What is it about this time that is so consistent?
In this Nourish Byte, we'll give you an explanation for this reoccurrence and perhaps, put your mind to rest (literally).
Sound baths are nutrition for the nervous system. This upcoming trend is great for everyone. Listen to learn what they are and the benefits, which can include peacefulness, heightened awareness, and relaxation of the mind. Sound baths can not only provide deep relaxation and the greatest night (or nights) of sleep you’ve ever had, but they can also help you feel more grounded. They can also help alleviate anxiety, PTSD, sleep disorders, stress, and depression. A couple local (New Jersey) practices: Denise Hoagland: https://www.soul-blossoming-therapies.com/ Sessions are private sound journeys which can be bowls or drums, I use tuning crystal tuning forks on and around the body and hypnotherapy. Jessica Farrell (Wendy's mention on podcast) https://www.beyondthe5.com/
Working out in nature is better for you than you can imagine. If you've got a few minutes, find out why!
Meet KC Sullivan, owner/founder of Two River Gourmet Organic Mushrooms. In this podcast we learn all about the wonders of mushrooms, including a future that uses mushrooms for things not food-related! Fascinating information that will make your mouth water and motivate you to go get some of his mushrooms to include in your next meal!
KC is a graduate of Stockton State University with degrees in Environmental and Marine Sciences. He worked for an Environmental Consulting Service before going back to school for education at Georgian Court University. For the past 16 years, he has been a teacher at Middletown South. He has also earned a graduate degree in Geosciences from MSU, has participated in NOAA Teacher at Sea, and is a Fulbright awardee. He is also a husband and father and an avid offshore saltwater fisherman and all around lover of nature.
Most of us have sugar cravings. In this little byte, we give a few strategies to get past your cravings and without deprivation!
In this interview with Laurie S. Jeffers, DNP FNP-BC, we discuss the time of women's lives BEFORE menopause. It's often ignored by practitioners and the general population and we want to make it a regular conversation. This is not only for women to listen to--it's for anyone who knows and loves women!
Dr. Jeffers is a clinical assistant professor at Rory Meyers College of Nursing at New York University. a specialist in women's health for the last 20 years. She earned both her DNP and BSN at Duke University. Her doctoral research focused on a quality improvement project for midlife women experiencing menopausal symptoms.
Should you drink coffee? Maybe, maybe not. Listen to hear our take on the health of coffee.
As celebratory as the holiday season is, many of us dread it because of the temptations. Beginning with Halloween and all the holidays up to New Years, many of us indulge in foods and treats day after day, feeling defeated and full of shame. In this podcast, we want to interrupt that frame of mind and give you some tools to help you get through this holiday season gracefully and feel nourished. Here's the transcript (edited for clarity) Wendy When we're trying to stay on a path of health and wellness and vibrancy and resilience, the holidays, sometimes trip us up. So we wanted to talk about how to navigate the holidays, be in celebration, be happy and not be too hard on ourselves. And where's the line? It's like tightrope, right?
Debbie That's right. This is Debbie.
Wendy And this is Wendy.
Debbie Alright, welcome to Nourish Noshes. So, strategies about how to deal with these next couple months of celebration. You know, I wrote a blog recently in our newsletter about the holidays, because, yeah, being tripped up and baking pies and people bringing stuff over and extra helpings and things like that happen. And people kind of just throw their arms up in the air and say, I'll deal with this in January. And that frame of mind can come along with not feeling so well. extra weight, you know, being heavy with yourself being almost kind of judgmental to yourself, because you don't have what we, quote, the "willpower" to get through the holidays.
Wendy It starts with Halloween, right? With all the candy everywhere. We see it everywhere in all the stores and in odd places. Right? Like, art centers.
Debbie Exactly. Yeah. It's hard not to have it on your mind at all times. And especially if you do buy it and put it in your house to give out at Halloween. There it was. But we're past that now. And so maybe people have dealt with that. And have said, Okay, I have a month to to straighten up a little bit. But here comes Thanksgiving.
Wendy Thanksgiving, and then right around the corner, all the other celebration of lights and Kwanzaa and Christmas and
Debbie December is a big month for celebrations.
Wendy Yeah. And then we've got New Years. And then people say, Oh, well, in January, I'll start. We want to interrupt that whole concept. We want to talk about the holidays, how to walk through them with grace and ease and happiness and joy. And this idea that food and celebration, it's at the center of our connection with people. And we're in a really weird time. So maybe this isn't even landing with you. But even if you're by yourself, or just with a couple of people, the whole idea of holidays and sugar, and alcohol. It's like this, like, if it's holiday, then I can indulge too much.
Debbie Right? But that's the idea too, is that we're not saying don't have that piece of pie, you know, don't have that eggnog. It's not about depriving yourself of those things, either. But it is about it being one day, you know, each of these holidays are one day, and yes, maybe there's a string of holidays. But that doesn't mean the indulgence has to last day after day after day and extra portions day after day after day. You know, it's just a celebration.
Wendy Yeah, I love that-- you just wrote that in our newsletter about you know, the six weeks we have between Thanksgiving and New Years, if you celebrate everything, maybe there are six days in there that are true, literal holidays that we could use as the ringer for, for the celebrations. And so I loved that idea that you shared is that it's it's a single day, or a single event or a single meal and use that single meal as a time to be in the joy and celebration and sharing goodies with each other. But it doesn't have to be every day for six weeks.
Debbie Right. And there's also the idea of having that piece of pie and maybe, if you're not cutting it, and it's a little bit too big, say, "could I have half of that half that size?" No,
Welcome to Nourish Bytes, our very short takes on health and nutrition topics and ideas.
Now, especially, during these COVID times, your cravings may actually be that you're hungry for connection. What protein powder do you choose? Which vegetables are the best choice for true health? What supplements should you take? Does that really matter?
There are other, possibly more important factors for true health and longevity. What are they? We discuss them here and how you can tune up your health quotient. We also discuss how using this circle of life exercise helps balance your needs.
We also refer to this Hidden Brain podcast episode that really opened our eyes on the detriment of loneliness.
The Nourish Five Foundations of Health are the core of our wisdom and what we base our practice on with clients and ourselves. In this episode, we expand on each of the foundations and suggest ways to up your health game.
Of course, recording from our homes, makes for, let's say, a more interesting recording with all the background noises and less than stellar recording equipment. But, the information is there and we hope you enjoy it and share it.
You might also like...
Podcast: The Shaming Culture of Dieting Podcast: It’s Not Black and White
In this Nourish Noshes track, we interview Elissa Arbeitman, MA, ATR-BC, LCAT of Wild and Free Painting. We discuss how her practice parallels ours and how "process painting" is a beautiful way to express yourself and, perhaps, heal.
Through a creative, non-judgmental process, Wild and Free Painting has become many women's therapy, no artistic experience or talent required! For more information about Wild and Free Painting and Elissa (besides listening to this podcast), visit www.wildandfreepainting.com.
The third episode of our Tune In series is addressing deprivation.
We dive into the "shoulds" that are embedded in the diet culture: "You should eat this or not that." We ask you to question everything--all those messages that tell you what to do.
But YOU know what's good for you--perhaps you don't trust yourself, but we want you to get back into yourself and learn how to tune into yourself for the answers that are true to your YOUnique self.
In this podcast, we discuss the challenges of sheltering at home with family or by ourselves. And how to get a perspective on what this unique time is doing to our sense of self. After listening to this one, check out our other podcast on connection from 2019: Get Connected.
It's a time of sheltering in place, and a lot of us are finding ourselves in the kitchen more than ever. What are you making; how are you dealing with making meals with what you have? How is this all affecting you during this new world order?
The diet culture is a part of our every day living in our language, our thoughts, our judgments, and how we relate to others. It's damaging in ways you probably never thought of. We'd like to bring awareness to it and begin to undo the damage it has caused. Here we suggest how you can become more aware and begin the healing process.
In this interview with John Hanselman, the co-founder of Vanguard Renewables, we learn all about food waste and their solution to this VERY BIG problem. This is the beginning of a future industry that will eliminate food waste and create renewable energy for everyone. There are no down-sides! It's a fascinating conversation that will intrigue you and hopefully inspire you. https://vanguardrenewables.com/
There is Legislation in NJ Sponsored by Assemblyman/woman James Kennedy and Nancy Pinkin Bill A2371 requiring large food waste generators to separate and recycle food waste. Here's the link: https://www.waste360.com/food-waste/food-waste-bill-released-new-jersey-committee
Private family company that will pick up your compost (local NJ locations)
Sarah of SpruceUp! - a UK company - shared this fabulous resource of great ideas in 35 Easy Ways to Go Zero Waste at Home - check it out and see what you could start doing today.
In this special Valentine's Edition interview with Susan Bratton, the "Dear Abby" of sex. We discuss libido, desire and arousal and how it's all related to overall health and wellness.
Visit Susan's website: https://susanbratton.com/
The first of our Nourish Noshes podcast series on Tuning In to Ourselves How to change your external focus on health and wellness to internal focus for ultimate health.
Dr. DeVito is unique in many ways, but what inspired us to lure him into an interview for Nourish Noshes is his take on health, which, we believe, is different that any other conventional doctor we know. His approach to treating his patients parallels our own Foundations of Health: Nutrition, Sleep, Movement, Mindfulness, and Connection. It's a truly holistic way of looking at a person and really the only way to true health.
In this podcast, he discusses how he came to looking at his practice differently and more authentically by seeing people not only by their biology, but also their psychology and physiology. With a heavy emphasis on his own mindfulness journey. We talk about what is behind our suffering and ways to apply mindfulness in our daily lives. In our interview, he shares his number one health recommendation, his favorite indulgence, his personal mantra, and a new app he's been using.
It's wonderful to give and receive gifts. Here are a few of our favorite people, places and experiences to shop...mostly local. Listen here as we explain why we like these businesses. FOUNDATION IFOUNDATION IIFOUNDATION IIIFOUNDATION IVFOUNDATION V Nutrition nourish - a community supported cookbook, 2nd editionThrive Market - shopping for staples (we are an affiliate)Beekeeper's Naturals (we are an affiliate) local food shopping:Dean's Natural Food MarketHealthfair Market local restaurants:Hearthly OrganicKitch OrganicGood KarmaVia 45
Sleep Young Living (we are an affiliate)Avocado Green MattressPactPatagonia
Movement Move with Meredith - Nia classesSynergy - hot yogaRenaissance Pilates
Mindset Breathing RoomsInsight TimerBeautycounter (we are an affiliate)
Connection Stronger by Touch - MassageMonmouth County Parks
You may think it’s fantastic that we can shop at our supermarket for strawberries in November and peaches in February. And in a way, it is amazing. But buying and eating them hurts more people than they benefit. Let us explain. By buying foods that are local and in season:
we decrease the amount of fossil fuels used in transportation from thousands of miles away, we reduce our reliance on unhealthy pesticides and chemicals used to grow produce out of season and preservatives that keep the vegetables from rotting on their long trips to us. We also save money - because doing all those things to ship them to us costs a lot. When eating seasonally and locally, we also increase the strength of our local community.
That said, what is there to eat seasonally? It’s cold out there. In the dead of winter, nothing is really growing anymore, for the most part. However, foods that are harvested in late fall store well and serve our bodies well all winter long. In the winter, the cold and wind dry out the land. Similarly, our bodies become dried out too. To counteract the drying effects of winter, we want nature’s protein and high-fat antidote in the form of warm, heavy, oily foods that moisten us. We naturally seek foods that taste sweet, sour and salty. Salts heat up the body (just as it melts ice on sidewalks) and it also acts as a carrier to bring mineral and nutrients into the body’s tissues. Spices such as ginger, cinnamon, cardamom, clove, cumin, fennel, salt and mustard seed. also have heating qualities. Sweet foods, such as sweet potatoes help to calm and pacify the body. Sour foods such as fermented foods, yogurts, lemon and cranberries, heat the body and stimulate digestion of the heavy, oily foods.
As a defense against dryness of winter, our bodies naturally produce excess mucus, which is an ideal place for viruses and bacteria to accumulate and breed. In order to balance the excess, go for the warm foods and stay away from cold.
Heavier foods, higher in protein and fat are naturally best for winter. Nuts, grains, root veggies and meats. In the winter our bodies actively seek to store fat, protein, minerals, and vitamins. It’s perfectly normal to gain five pounds or so in this season eating nutrient rich foods (and then lose them in the spring). If we do not provide the proper nutrients in the winter, our body will be continually unsatisfied, and we will crave inappropriate foods the rest of the year trying to make up for the deficit. This leads to excess mucus in the spring, manifesting itself as a spring cold, cough or allergy. Nature will automatically prevent allergenic symptoms if we eat what it harvests.
Heavy warming vegetables harvested in the fall and stored throughout the winter: beets, carrots, potatoes, turnips, winter squash, okra, onions, artichoke hearts are loaded with minerals and vitamins to combat the dryness of winter.
Grains are harvested in the fall to provide the carbohydrate energy base to make it through the long winter. Our gastrointestinal system therefor processes grains much better. Whole grains contain protein and essential fatty acids. Suggested gluten free grains include millet, buckwheat, amaranth and oats (processed in a gluten free facility). For those not sensitive to gluten, suggestions include wheat berries, barley, and farro.
Avocados, mangoes, papayas, pineapple, bananas, and citrus, though not grown in our climate, are good winter fruits. They all have sweet, sour, and heavy qualities. After the fall harvest, going into winter, begin cooking apples and pears to make them warming.
Nuts and seeds harvested in the fall, are loaded with minerals, fat and protein. They strengthen the nervous and reproductive systems and build muscle, bone and blood.
Our suggestion: Do your body a favor (as well as the environment and your local farmers) and stick to seasonal eating. You’ll feel better all around and build your body’s immune system so that y...
In this podcast, we had a heart to heart about Jessica's struggles and resilience, her give-back generosity, how important community is and leaving a legacy.
Moving with Meredith In this interview podcast, we talk with Meredith Amato, Nia instructor about the technique, her practice, what it brings to those who join her classes, and how it impacts everything in our lives. Meredith believes it is the birthright of every woman and EVERY BODY to feel, trust their sensations, and move through life in an integrated, authentic way, and THAT is the key for women to truly access their power and infinite potential.
Meredith uses her extensive training in dance, yoga, and the Nia Technique to create embodied experiences for women that are fun, empowering and grounding. We encourage you to experience it first hand.
Check out her business, Move With Meredith on Facebook and @bemovedwithmeredith on Instagram to see her schedule and where to experience Nia with her. If you aren't local go here.
When we interviewed Marita Lynn, it felt like old friends hanging out. She is so passionate about creating healthy, delicious food and teaching others how to create their own. It's contagious.
But, what's even more interesting, is how she got there! Listen to her story and be enticed by her love of food.
Be sure to visit her website and learn all about what she's doing and where she's going. You may very well want to join her!
When we go to the doctor or a health practitioner, we often concentrate on things we are lacking in our diet or lifestyle. Perhaps you are low in vitamin D or you don't eat enough green vegetables, so you are "prescribed" the supplement or specific foods. Or maybe you know you aren't getting enough sleep, so you make an effort to get into bed earlier. Or your coach tells you to work out three days a week. You must exercise to be healthy, right? But, how often are you told to strengthen your connections or foster new friendships? Connection is our Fifth Foundation. Not having quality connections is just as unhealthy as eating a poor diet, smoking, being sedentary, and not getting enough sleep. Perhaps you are super healthy by having a stellar diet, ample sleep, and regular exercise, but you hardly connect with people on a meaningful level. This is just as unhealthy as smoking a pack of cigarettes every day. Fostering quality connections is a vital part of our health.
"We didn't evolve as solitary, disconnected creatures. We're social, and we need close, personal relationships to thrive." Chris Kresser goes into depth about the need of humans to be connected. Imagine our ancestors, perhaps just from 100-150 years ago, wouldn't understand the concept of a "single-family home." People didn't separate themselves. We evolved living in small bands of people, many of them family members. We were intimate with them, emotionally and physically, and we knew each other deeply. We could depend on each other, get support from each other, and feel deep love for each other. This was part of being human. So, how did we get so far from this model?
We've created a simple, three part exercise to help you assess your connections. We then share ideas to strengthen quality connections. Exercise: Assess your current connections:
On a piece of paper, write down the top five people you spend most of your time with. This may not be the top five people you care about, necessarily. It's literally the people you spend the most hours of your days with. Next, write down five people in your life who a) encourage healthy habits b) challenge you mentally (in a positive way), and c) are reliable--someone you could call at 2:00 a.m. if you needed to. How do your lists match up? Is there anyone on both lists? If so, this is a chance to be grateful. If not, how can you add someone from your second list to your first list? Here are some suggestions on making that happen:
Ideas to strengthen your quality connections:
Create space in your day. Maybe this means tracking your time for a typical day or two. You might be surprised to see that you have gaps in your day OR there are some things you can let go of to make space. With some of this new-found time, consider connecting more often with the people you love by scheduling get togethers, whether they are an hour long or a weekend. Make it a priority to see them in person. Join a group of like-minded people: a book club, volunteer group, or a special interest group with similar hobbies or beliefs. Common interests often lead to deeper connections. With the people you care about and do spend time with, concentrate on increasing the quality of time together -- have deeper conversations, put away your electronic devices, practice listening, be curious about what that person is saying, be interested. It may seem too simple, but give it a try. You may be surprised how rich the connections can be. Psychologist Leo Buscaglia (1924–1998), aka Dr. Love, commented on the power of seemingly minor everyday interactions with people: “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.”
We encourage you to do this exercise and give these ideas a try. Experiment with your interactions throughout the day and see what happens....
We interview Raquel Pelzel in this podcast. She is an award winning cookbook author and Editorial Director for Cookbooks at Clarkson Potter.
Raquel has co-authored two dozen cookbooks including several of her own: Sheet Pan Suppers—Meatless; Toast: The Cookbook; and Eggplant. She also is a former food editor at Tasting Table and an editor and recipe developer for Cook’s Illustrated. In this podcast, we discuss her latest cookbook, Umami Bomb.
Our interview with Chef Chuck Lesbirel of Semolina Restaurant in Red Bank will have your mouth watering and you getting online to make a reservation as soon as you can. And let us tell you, it would be worth it.
His philosophy and passion for cooking real, local food and making pasta from scratch will make you hungry even if you just ate.
Unique creations made from simple, real foods is how they do it.
Less Stress + More Out of Life In this exclusive interview with Jamie Sussel Turner, M.Ed, PCC, a professional coach, speaker, friend and award-winning author of Less Stress Business: A Guide for Hiring, Coaching and Leading Great Employees, we discuss her newest book, Less Stress Life: How I Went from Crazed to Calm and You Can Too, which is based on the unique successes of Jamie’s Less Stress Life Method, which has helped many transform stress into power.
Hundreds of books tell you how to fight stress. Here is one that explains how to transform it from deadly enemy to life-giving ally. This is a book with stories of real people and real results.
We know that as we become more aware of our stress, we can work with it more. Curious where you are now? take her quiz “Jamie has put together a thoughtful and real-world collection of practices that are genuine stress-busters. Drawn from her experience as a mom, cancer survivor, educator and coach, she has skillfully created a highly readable and accessible book on managing stress I wish I had this book years ago—but I am glad to have it as a resource now. A modern gem!”– Dan Tomasulo, Ph.D., Core Faculty, Spirituality Mind Body Institute, Teachers College, Columbia University, Assistant Instructor, University of Pennsylvania, Masters of Applied Positive Psychology.
Our gut is our immune system. We can't stress that enough.
Take your gut seriously! Listen to find out why it's so important. Here's the transcript: Debbie
Today, we're gonna talk about our microbiome. In other words, our gut.
Wendy
Our gut flora! And everything it affects and everything it's connected to in our health and our wellness.
Debbie
Right. Because you may have heard this statistic already, but gut bacteria out numbers are human cells 10 to one.
Wendy
Whoa! So, we're made up of more bacteria than--
Debbie
--we are human. Yeah.
Wendy
That’s pretty wild.
Debbie
I remember when I first heard that, somebody said something like if aliens came down and scanned us, we would come up as bacteria, not humans. So that's why we have to take care of it, right? Because if that's how much is in us, it's obviously ruling our bodies. It's probably, you know, more of a ruler to our bodies than our brains are!
Wendy
Right! And I think that as we understand our bodies even more, because I still, as I said, to many people, we're still at the infancy of really understanding our body. I mean, science just keeps understanding and keeps uncovering. And the microbiome is something that Hypocrites said it a long time ago, when our guts off, the rest of us is off, but we're just now catching up to that wisdom.
Debbie
That's right. The science is catching up. It's like we knew about it, because we say with that gut feeling. You know, go for the gut. We know--we know this intuitively. But science is finally on the bandwagon. So how do you know that if your microflora is off, I mean, I think probably a majority of us have somewhat of an imbalance in our gut. But others have a lot more--they're uncomfortable or they're sick, or they don't feel well, you know, every once in a while or daily because of it, and they don't even know what it is. So, how do we know that we can say, oh, that's the gut?
Wendy
Well, let's start by the obvious--I mean, the obvious is our gut. So if we have any kind of gut pain, or gas or bloating or constipation, or diarrhea or anything directly connected, we know that there's something off there that we need to address. So digestive issues is number one, for sure.
Debbie
Yeah, a lot of people are diagnosed with irritable bowel syndrome. And that's sort of been kind of off the charts is “okay, that's sort of a, an umbrella to other problems.” It's not necessarily a diagnosis anymore. But what else is there? It's a lot of people have mental, there's some mental issues going on because of our gut flora.
Wendy
Yeah. Everything from brain fog, and being indecisive to Alzheimer's, and dementia.
Debbie
Schizophrenia.
Wendy
Yep. And Depression.
Debbie
Depression. Absolutely.
Wendy
And we're taking a lot of pills. For the depression, when there could be a connection to the gut--we get our gut microflora, under wraps.
Debbie
But that's it, there's also diagnosis of OCD and bipolar disorder, and they've been diagnosed off the charts lately. And I have a feeling that a lot of that has to do with our gut flora. Not that you don't have those genes. You may have the genes, but they might not be disruptive to your life if you had a healthy gut. So think about that. If you know someone or you are suffering from some kind of mental problem that's really affecting your life. Trust your gut.
Wendy
The next one is our mineral deficiencies or vitamin deficiencies. If our gut is off, what is the possibility therefore of us not actually absorbing all of the yummy, delicious, nutritious food that we're actually putting into our body? So, we're always saying, you know, you can eat the perfect foods, and not absorb them and still be off and not be well. So yeah, we are what we eat, but we are more of what we actually absorb.
Debbie
Good one--good way to put it.
You take 20,000 breaths each day. Why not have a handful of those in The Breathing Rooms, a new business that just opened up in Shrewsbury on Route 35.
In this podcast, we did our first on-site recording with Mark Cunningham, the owner. He shared with us how it all began and his intentions to build community.
Debbie and Wendy with Mark, the owner of The Breathing Rooms
Float room with open tub containing 1,200 lbs of epsom salt (and water, of course).
The infrared sauna.
It's an exciting, new wellness offering with four rooms available as a bundle spa package or for use individually: an infrared sauna, a float room, and two salt rooms, one for a small group of people and the other for one or two people.
We highly recommend you checking it out and giving it a try.
What color do you cook your green vegetables? Nourish Noshes Podcast: 50 Shades of Green
At the little family-owned local Italian deli that I every so often buy prepared foods, my daughter recently asked if she could get their broccoli rabe. This is a vegetable that I make regularly at home. I asked her why, since I believed my broccoli rabe was far better than any you could buy. She shrugged her shoulders and said, “It’s just so good.” So, we bought it so I could see what made theirs better than mine in her eyes.
Immediately, I noticed the color of theirs was a dull, gray-green, not the bright green of my blanched and quickly sauteed broccoli rabe. I tasted it, and discovered it fell apart in my mouth, mingling with the garlic and oil. It was good, but I still preferred mine. “It’s overcooked,” I said to my daughter. She shrugged again. And then she asked, “is that bad?” For the first time, I actually thought deeply about that question. I always assumed that overcooked vegetables were nutritionally depleted, having all the vitamins and minerals cooked away. But, was this true? Did I ever actually read this or hear about this from any kind of authority on vegetable nutrients? I know I’ve read the arguments of raw vs. cooked and am aware that many vegetables have nutrients and enzymes that are cooked away, but at the same time have other nutrients that are “released” by cooking, making them more bioavailable. But, surprisingly, I didn’t think I ever actually researched if overcooked vegetables are any more depleted then just plain cooked.
So, I looked into it. In Rebecca Wood’s The New Whole Foods Encyclopedia, she writes, “Yes, prolonged cooking at high temperatures destroys enzymes and water-soluble vitamins. Moderate cooking, however, does not destroy carbohydrates, proteins, fatty acids (omega-3s excepted), fat-soluble vitamins, minerals, or micronutrients. Most of our ills today are not from a deficiency of enzymes and water-soluble vitamins.” I liked that last sentence. It’s true. Most of us aren’t. Most water soluble vitamins like vitamin C and B vitamins are prevalent in even a somewhat healthy diet. If you eat fruits and vegetables regularly (5-7 servings a day), you’re getting enough.
According to The World’s Healthiest Foods by George Mateljan, one of our go-to books at the office, nutrients are preserved by cooking vegetables only a short time. By cooking greens too long, chlorophyll is lost along with many nutrients, including vitamins, minerals and phytonutrients. After cooking green vegetables for just seven minutes, magnesium from the center of the chlorophyll molecule turns into a drab greenish-gray hydrogen molecule (called pheophytin). This signals a loss of nutrients.
Chlorophyll is what makes green vegetables green and also a large part of what makes them so healthy. Chlorophyll has the ability to help increase red blood cell production. That’s because its chemical structure closely resembles hemoglobin, an essential protein in our blood. And a high red blood cell count helps transfer oxygen to our cells more efficiently. There are other benefits as well, including lowering the risk of cancer, boosting immunity, fighting free radicals, slowing aging and managing an overproduction of yeast in the body. Wow! Pretty important to eat your (bright) green vegetables, don’t you think? So, that answers the question. Yes, overcooking vegetables is less healthy than having them bright green. But, overcooked vegetables are better than no vegetables at all. We cook vegetables often because they taste better that way, and if they taste better, we’re more likely to eat them. If it’s the difference between eating vegetables or not, then go for the overcooked vegetables.
However, if you really want the most nutrient dense vegetables, then get them fresh from a local and reputable farm, or better yet, your backyard. Cook them quickly, and cook them just enough so that they still retain their brigh...
CBD is so popular right now, and gaining more and more interest every day. So, what is the big deal? In this podcast, we explain this big deal and what we've researched about it and why we take it ourselves.
We also discuss why you should think twice about where you get it and why it's important.
Please share our podcast with people you know and rate us!
It's the ideal season to start a new habit of movement. If you are having trouble getting started or staying motivated, we're your cheerleaders. Let's get moving!
Want to age gracefully AND live life to the fullest? Have you ever thought of what your life will be like when you are old? If not, there is no time like the present! As we witness more and more people living to an older age, we're seeing more and more suffering - pain, weakness, loneliness, sleepless nights, agitation, dis-ease...
Of course we all want to live life to the end with energy, strength and happiness - but what are you doing today to make that happen? You have a choice every day to make a difference. Choose more veggies. Choose the walk instead of the drive. Choose to let go instead of clinging. Choose a nap instead of caffeine. Choose to say yes to the dinner invitation instead of sitting home alone.
Listen to our latest Nourish Noshes discussion about living a long vibrant life.
Cravings are universal and natural - but what we do with them can really trip us up. In our latest Nourish Noshes podcast, we talk about how we use food to fill the voids and calm our nerves. We share specific tips on deconstructing cravings and a few ways to skip cravings all together. Is this what you are looking for?
We're often told by wellness practitioners that eating several small meals a day boosts our metabolism and regulates our blood sugar levels. We debunk these ideas and give our take on how to eat the best way for your individual body.
We love peanuts. Many of us do. But, many of us can't eat them because it's the number one allergen out there. Why?
We discuss this as well as how surprisingly healthy peanuts are for our health (if you're not allergic, of course).
In this podcast, we discuss the messed up culture of dieting, the 'idealized' woman shape, deprivation, and our philosophy about how these ideas aren't sustainable.
We all know the importance of sleep, or do we? It's something that has some new research that is surprising and convincing that we really do need more sleep. Seriously.
Over time, we've learned to grab temporary "band-aids" like pills, topical treatments, potions, caffeine, alcohol, working, shopping, social media, TV. These "band-aids" can continue to cover up what's festering and the side effects often add to our suffering. Rip it off! Listen to our 40th Nourish Noshes podcast and let us know if you have any ah-ha moments.
Imagine you could accurately measure the health and nutrition benefits of your produce as you select it in the store. You don't have to imagine for long. Listen to hear about this incredible tool on our Nourish Noshes Extra. If you want to learn more about this tool we mention, go to Dan Kittredge's webpage of the Bionutrient Food Association: bionutrient.org.
In August, we met with RJ and Rob Poggioli to record a podcast with them. We had met RJ at one of our book signings earlier in the year and we instantly connected over our shared values of real food, sustainable farming and living, and educating our communities on the importance of these ideas. They were here for more than an hour sharing all about their journey to becoming land owners. We loved talking with them and having their passionate, young, 20-something energy in our space. In this episode we talked about:
How Rob and RJ grew up eating good foods under the influence of their grandmother and noticing the disparity of what they ate and what their friends were eating. Traveling to Ecuador and experiencing their culture around food and farming. RJ’s parasite drama and his path back to health, influencing his journey. Poggioli Farm evolves as they travel to Peru and Europe and realize they need to get back to their roots in New Jersey. RJ and Rob go to their first NOFA Conference which inspires them and motivates them, furthering their vision and philosophy that agriculture is a foundation of community.
What's right for you, might not be right for your neighbor. For this podcast episode of Nourish Noshes, we were inspired by several of our library talks where we field questions about diet, exercise, sleep, and specific food questions. We get it, people want answers. Listen to our answer to common questions like: Is coffee good for me? What do you think about soy? I thought dairy was bad for me?
Do you ever find yourself captivated by the sky, the ocean, the trees, the birds and the bees? Wouldn't it be beautiful to have more of those moments of deep appreciation? In this podcast, Jodi Grinwald of Today is the Day Live It, talks about how these moments of appreciation can help you get connected and allow yourself to get that good feeling we all live for.
"Do something today that your future self will thank you for." ~Jodi Grinwald
Jodi also talks about a certification she has completed called the Energy Leadership Index - a special assessment tool that helps us understand how we respond to stress in this crazy world. We got a glimpse of her training at a recent talk she gave - we highly recommend! Listen to our podcast with Jodi here.
Get connected with Jodi<<< business Facebook, or her Sky Page, Twitter, Website and Email and you can also post by tagging #whatcolorisyourskytoday
Does binge eating, lack of control and deception take over your eating habits? Julie Latz of Peaceful Eating talks with Debbie Peterson and Wendy Bright-Fallon of Nourish Noshes about her 45 year personal journey of binge eating and recovery. Her clients have a 100% success rate using her methods.
Learn more about her path and her healing method in this podcast.
Marilyn Schlossbach is an executive chef and restaurateur. She is an environmentalist, community activist, traveler, surfer, and mom who is on a continual quest for culture and knowledge and shares her passion for the road less traveled with her patrons and community.
Wendy and I are big fans of Marilyn and have been going to her restaurants for years. We were fortunate to be in an entrepreneurial networking group with her a few years ago where we got to know her a little more personally and soon after asked her to contribute to our cookbook: nourish a community supported cookbook. The recipes she contributed are Green Machine Smoothie, Cuban Grilled Corn, and Aloha Chocolate Mousse. Knowing Marilyn had her hands in a lot of pots (pun intended), we wanted to interview her to hear about her work and her philanthropy. We discuss how she is such a great example of following one’s passions to create a career that allows her to continue her love of food, travel, and community advocacy. She talks about the challenges along the way and how she, somehow, makes it work. We get the behind the scenes stories on the origins of some of her restaurants. Of her work outsider her restaurants, Marilyn’s Kula Café collaboration is discussed. From the Kula website: This community café is a social enterprise which offers a training program that addresses high unemployment and the mismatched training and employment opportunity in the Asbury Park area. The hands-on, paid training program is designed to develop readily transferrable skills for application in the hospitality industry. Training and skills development will take place in a working eatery, giving neighbors the opportunity to help participants learn marketable skills while enjoying good food at a fair price.
She is also involved with Merrick Farm, the first certified organic farm in Monmouth County that needed help in getting back into the game.
Yet another philanthropic venture of Marilyn’s, Food for Thought by the Sea, is a non-profit organization providing local youth and adolescents with an opportunity to learn about the hospitality and the culinary industry. They do this with educational initiatives that support the environment and its local purveyors with affordable meals in their give-back food programs. Her partnerships with these ventures are with:
Mary's Place Boys and Girls Club Interfaith Neighbors Need to Feed Program
Covenant House is coming to Asbury park and partnering with Interfaith Neighbors to help homeless youth by coming up with a retreat house for young males and are building a center for this purpose. They’ve asked Marilyn and Joe Leone to help them raise money and awareness for this project by hosting a sleep out on the boardwalk for three days the second week of May. Marilyn’s restaurants:
Labrador Lounge in Normandy Langosta Lounge, Asbury Park Yacht Club Pop’s Garage Russell & Bette’s (formally What’s Your Beef) And, of course, Catering by Marilyn
Adrenal Fatigue Adrenal fatigue is one of those diagnoses that is given to a lot of us who are feeling stressed out.
It's not so much how to treat this condition as to how to learn how to deal with stress better.
There is no magic medicinal cure, but we have some answers in this podcast.
Challenged with what to eat tonight? How often do you get stuck eating the same foods every day? We all get in that rut, partially because we don't make the time to think about being creative or trying something new; partially because we just don't know what to try or how to prepare it.
That's where we come in. Here is our challenge podcast via Nourish Noshes.
Specifically: DRINK WATER ... We all know we're supposed to drink water. We all know we probably don't drink enough. But, do you know exactly why you need to stay hydrated? It's surprising what you may not know. For instance, dehydration fuels anxiety, reduces performance and creates hunger (among many other things). In our latest Nourish Noshes Podcast we spell out 10 reasons why drinking water can upgrade your health and performance. Bonus: If weight loss is your goal, can drinking more water help? Listen here.
PURE, UNADULTERATED WATER
We don't talk about plastics and the hormone disrupting effects of BpA in this podcast - we talk about that in this podcast But it deserves to be mentioned again. Plastic water bottles are everywhere and we could go on a rant about the environmental impact. We cringe seeing the water isle in Costco and witness the piles sitting in the window in the direct hot sun at dollar stores. Buying bottled water is a waste of money and resources. Suggestion: buy a Kleen Kanteen or glass bottle. There are some great options on the market today for easy and portable options.
Tap water has gotten a bad rap - for some good reasons - but it might just be better for you than buying the plastic bottled water. Why are you spending the extra money? The industry has recently made a positive step; water is now being sold in cartons and boxes instead of plastic.
For additional alarming statistics, research and suggestions on water filters - including full-house water filtration systems - go to the Environmental Working Group and read about water options. But first, check out the Nourish Noshes podcast Drink Up.
Oh, and yes, feel free to 'sex up your water bottle' with fruits and veggies - it's a treat for sure.
Connecting with others, whether it is family, friends, like-minded colleagues, athletic groups, or church community, is just as important as nutrition and movement. In our wellness journeys, we usually think about nutrition and movement (exercise) first. Perhaps we ponder stress management, and maybe even our sleep, but rarely, if ever, do we consider “connection” as a pillar of health.
In fact, if you have the healthiest plant-based diet and regular movement and strength training, but isolate yourself from others, you may have just as much of a chance of disease as a junk food eating, sedentary person who doesn’t isolate him/herself. Connecting is THAT important.
Studies have found that those who are more isolated have more than twice the risk of disease than those with positive social relationships. For more on the studies, see this link. This is why we added our fifth pillar of “connection” to our Nourish Pillars of Health: nutrition, movement, sleep, stress management, and connection.
What are your connections? Could you make more? Or, are some of the connections you have not serving you? Is it time to rethink them and make some changes? It’s a matter of health. Think of it as an analogy: If you were diagnosed with some kind of treatable condition or disease, wouldn’t you do what you could to reverse the diagnosis? You have that choice. Get out there and make some healthful connections. Today. Consider this Resource: In our interview with Jennifer Borenius, co-founder of Boomerang Board, we talk about a new social way of connecting and supporting in total confidence - listen here to our podcast interview. Like most people, online social networking has become our way of ‘communicating’ with people. We keep up with our friends’ lives quickly and efficiently thanks to a quick read of our daily newsfeed. In general, people aren’t really communicating on social networks, they’re simply ‘showing’ a carefully curated picture of their lives. Boomerang Board offers the power of social networking in an anonymous setting so you can feel safe to share real stories, seek help with real challenges, share honest advice and create authentic connections. Boomerang Board is a place where you’ll feel empowered to give advice – and get advice - confidently.
It's our fifth pillar of health. We need connections, and having a strong community is vital to our well-being.
Ever heard of Seagan Eating? Find out why writer, marathoner, journalist and marathoner Lisa McComsey started eating seafood after years of a vegan diet.
Eating with the seasons is important to be in synch with our bodies needs for what it is exposed to. To have ultimate health, try your best to follow seasonal patterns with what grows and is harvested.
You've heard it before, that breakfast is the most important meal. Well, is it? Listen and learn . . .
In this podcast, we discuss what's in season and why it's important to eat these foods as well as our take on detoxing and cleansing. Eating with the seasons.
We introduce toxins to our skin and breathing air every day without knowing it. What you don't know CAN hurt you.
It's a word you've heard, for sure, but maybe you think, "Not me. Not yet," or "What is that anyway?" If your in your 40's, you are probably in the midst of perimenopause, so why not explore and celebrate it? May seem odd to say, so why not start your exploration right here . . . Listen.
Whether or not you believe in making resolutions, the idea behind it is usually always to improve ourselves, and that's not such a bad thing. But why wait until January 1st or the first day of Spring, or your birthday? Why not just make realistic, attainable goals right now. Today. Go ahead, do it. Now.
As we discussed last podcast "It's Your Move," movement is of utter importance to our health. But, it's not quite that simple. In our modern times, we are moving in ways our bodies weren't designed for and the end result is pain and often injury. This podcast, we interview Chris Verdi, owner and founder of a fitness studio in Allenhurst, New Jersey. He has a very different take on exercise and his work has helped hundreds of people be free of pain and injuries. Listen to learn more about his philosophy and practice.
We were born to move--there is no doubt. And those of us who do are ultimately healthier and live better quality lives. It's simple and can be the difference between happiness and comfort or grumpiness and discomfort. Listen to how we approach how we want you to move.
No one is perfect, and no one should be. When it comes to eating healthy, the best rule of thumb is the 80/20 rule. But it's not quite as simple as it sounds. Listen to our second Beyond Food podcast to learn our philosophy on healthy eating.
Being healthy, is not only about eating nourishing foods, but also about having a healthy mind, body and spirit.
In this podcast, we give our advice as to how to nourish beyond food, which, of course, influences the food choices we make.
When we feel good about ourselves, we treat ourselves better, including eating healthier foods. Beyond Food-This S____ is Important
Our government assures the public that many additives in our packaged foods are GRAS (Generally Recognized as Safe), a categorization that allows manufacturers to put various chemicals in our food to make it profitable.
But what they considered safe, we consider toxic.
Listen and learn why.
'Tis the season! Most of us don't escape getting at least one cold at this time of year, and chances are, you'll probably get more than one, especially if you have children.
But we're not defenseless!
We may not be able to avoid the viruses, but we can prevent them from surfacing or at least lessen the symptoms once they do.
Listen to find out our all-natural, healthy remedies for this cold season.
Melatonin is much, much more than a hormone that helps us fall asleep. It is a major key to optimal health. Who knew?
Listen to discover all the wonders of this hormone we all take very much for granted.
Food sensitivities explained. Are you allergic or intolerant of particular foods? How do you know?
What do you do about it?
Listen to learn about why so many people are walking around uncomfortable and can't seem to figure out why or how to alleviate it.
It's summer, and we're sweating. Some of us more than others. And when we sweat, we lose electrolytes.
Oh no! What should we do?
Listen to learn about what electrolytes are, exactly, why we need them, how we get them, and how to replenish them.
(Hint: Not with Gatorade)
In this episode, Wendy and Debbie discuss the Paleo way of eating, Veganism, and Raw Food eating. They give their opinions on the philosophies, and how they can benefit you. How do you choose? Listen to find out.
In this episode of Nourish Noshes, we explain all about Vitamin D. Its role in our bodies, its importance to be at optimal levels, and what those optimal levels are, as well as how to get enough to be healthy.
In this episode, we discuss one of our favorite foods, the history of it, the nutrition in it, and ways to eat it! We also talk about how to preserve it best. We Love Avocados
In this episode of Nourish Noshes, we discuss the importance of eating foods that are in season: how nature provides for the needs of our bodies and how we can honor our bodies by eating seasonal foods. Eating with the Seasons: Spring
In the last part of our three-part series on We Love Sugar, we share strategies for dealing with sugar cravings. Please share your own experiences and ideas.
In part 2 of We Love Sugar, we talk about the different kinds of sugar and their effects on our body. Learn which sugars we prefer and which we advise to avoid.
We all love sugar, but why? In this episode, we explore the why and also the reason we need sugar. Of course, we also discuss what happens when we have too much of it, and forgive ourselves for loving it so much.
Our podcast show, Nourish Noshes, will be produced twice a month on the first and third Fridays. Please subscribe to us to listen to our discussions on real life, real people, real food and real results. Episode One: Do You Hate Your Body? In this premiere podcast we ponder why so many of us say this and offer advice on how to turn that around.
Jessica’s motto is downsize, declutter and donate. Find out how she motivates her clients and why getting organized can support your health.
Find out more about Organize by Design and connect with Jessica for a complimentary consult.
The fall is the perfect time to shed some extra stuff.