Healthy Mompreneurs Get Wealthy: Recent Episodes
Cathy Richards,RD
Cathy Richards, RD shares her 20 years of experience coaching clients and now busy mompreneurs to get healthier and ultimately wealthier. Follow Cathy on her self love journey back to health as she comes out the other side of years of stress and challenges. Living with a spouse suffering mental health issues, suffering a concussion and living with post concussion syndrome, terminal illnesses in her close family members and divorce all with 3 kids under the age of 8. If anyone can show you how to thrive and not just survive through challenges and set backs it's Cathy. Follow her journey here.
"Do your other clients really succeed in making health behaviour changes?". This was a question posed by a client of 2 years who has had over 12 sessions with me and still finds it challenging to be consistent with behaviour changes.
Behaviour change isn't easy and in todays episode I'll walk you through how I approach it with my clients.
If you're a women in mid-life who's ready to learn to listen to her body through intuitive eating then I invite you to book a free JOYFUL EATING call to get started: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
For more helpful resources and tools visit: cathyrichardsrd.com
(Client case study) How often do we say "yes", when we want to say "no"? Many people who struggle with food are people pleasers. They want to keep others happy at all costs even when it comes to sabotaging their health behaviours. In todays case study I'll share the result of my client using the assert yourself strategy to stop her family from making comments and ruining her holiday visit. Tune in, to see what happened!
Ready to learn strategies to end emotional eating? Book a FREE Joyful Eating Call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
Put down that diet plan and get those self help books out of your cart. In today's episode - I'm sharing the difference maker in getting the true results that you desire in your health.
https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
I guide women in mid-life to listen to their body through intuitive eating.
If sugar cravings have you feeling out of control- you are not alone. In a recent client session we worked through this exact challenge and in today's episode I'm sharing how that looked.
To book a free JOYFUL EATING CALL and get help with your sugar cravings: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
And for other craving episodes see Episode #62
In my clinical practice I've been seeing a lot of children over the past few weeks and a common concern from parents is - if their child is eating enough. Tune into today's episode to learn how I approach this with my 3 kids and my clients from an intuitive eating perspective.
In my professional opinion, yes! Tune into todays episode to learn how studies are finding a connection between low serum vitamin D levels and an increased risk of certain types of cancers, autoimmune disease, neurological disease, insulin resistance, and cardiovascular disease.
As an intuitive eating and emotional eating coach and Registered Dietitian, my goal is to support my clients in a way that helps them heal their relationship with food. Though many clients start working with me from a lens of desiring weight loss. And that's exactly what I'm sharing in todays - client case study. Did they achieve the weight loss ? They 100 percent did but the outcome may surprise you.
Ready to learn how to eat in a way that supports your body long term? Book a free JOYFUL eating call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
I have clients, friends and family members reaching out to me almost weekly asking about "adrenal fatigue". Symptoms often include: fatigue, body aches, brain fog etc. A misconception is that adrenals wear out, but that is not what is actually happening. In this episode I'm explaining what's really happening and giving some key shifts to make to improve your symptoms now!
Sleep is a vital aspect of our health and well-being. It is important for both physical and mental health. During sleep, our body repairs and restores itself, enabling us to function at our best. Lack of sleep can have serious consequences on our health, including decreased cognitive function, increased risk of obesity, heart disease, and diabetes, as well as depression and anxiety.
One of the primary functions of sleep is to allow our bodies to recover and repair. During sleep, our body produces growth hormone, which helps to repair and rebuild tissues. Additionally, sleep is important for the proper functioning of our immune system, which helps to fight off infections and diseases.
Sleep also plays a crucial role in our mental health. Lack of sleep has been linked to depression and anxiety, as well as decreased cognitive function. During sleep, our brains consolidate memories and process emotions, allowing us to better cope with stress and regulate our emotions.
In conclusion, sleep plays a critical role in our overall health and well-being. It is important to ensure that we get enough sleep each night to allow our bodies and minds to properly rest and recharge.
In this episode I'm sharing with you exactly how much sleep you need!
Sleep blog post: https://cathyrichardsrd.com/5-habits-to-get-a-better-nights-sleep/
Need some support around sleep? book a free 20 min call: https://cathyrichardsrdworkwithme.as.me/schedule.php
As busy mompreneurs it can feel like we've been doing all the things but not seeing the results. I get it, as a single mom to 3 kids ages 11 and under - this feels like my life sometimes. In todays episode I'm walking you through a super simple exercise to see your health confidence and help you continue on your journey to a healthier, happier and more abundant life.
Have a friend who would love to hear this? Feel free to share.
Feel ready to see just how awesome you are doing? Use my FREE Healthy Habits Tracker to boost your health confidence.
Know that more support is what you really need? Book a FREE JOYFUL EATING CALL here.
Whether it's a fear of the "food police" showing up or feeling like you'll lose all control- letting go of diets can feel scary. In todays episode I'll share a few examples of places where my clients have started on their own individual intuitive eating journey.
Want to learn more about my summer support offer? https://cathyrichardsrdworkwithme.as.me/schedule.php
I've opened up space for 5 and I spots already taken so don't hesitate to book a JOYFUL EATING call if you have questions.
https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
What is set point theory? Episode #55 : https://podcasters.spotify.com/pod/show/cathy-richards--rd/episodes/Episode-55-What-you-need-to-know-about-your-bodys-set-point-e1ti8oh
Yes - it's normal for our bodies to change over time (hello, birthing humans, changes in hormones and general aging) but it's very normal NOT to like it. If you've been struggling to love or even like the body that your in today - I'm right there with you. Tune into today's episode to hear how I deal with this and how I support my clients through this struggle.
Ready to love your body again? Hop on a FREE JOYFUL eating call to get started: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
It's not uncommon for a person living in a larger body to go to the doctor for an array of ailments and walk out with the same recommendation: lose weight. Working as a health at every size informed practitioner means that I give my clients in smaller and larger bodies many of the same health and wellness recommendations. Our health outcomes are based on the healthy habits that we practice and that doesn't depend on our weight. So in todays episode I would like to apologize.
Ready to be happier and enjoy the summer no matter what the scale says? Then book your free JOYFUL EATING call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
I've worked with thousands of clients over the years and they all had one thing in common, no one wanted to waste their money. I get it and normally I'm a really good finance manager with my expenses but in today's episode I'm sharing an example of why sometimes letting go of the money (or the diet) is the best thing to do. Tune in and let me know if it resonates!
Ready for more - book a FREE call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
Intuitive eating is a powerful tool to help you improve your overall happiness and well-being. By tuning into your body’s natural hunger and fullness cues, you can learn to better understand your needs and make choices that honor them. This can help you break free from diet mentality and the cycle of restriction and guilt associated with it. Intuitive eating encourages you to nourish your body with a variety of nutritious foods and to honor your hunger and fullness signals. When you allow yourself to listen to these signals, you can get to know your body and its needs in a more meaningful way. Doing so can help you feel more in tune with yourself and your body, which can lead to more positive feelings. Intuitive eating can also help you cultivate more positive relationships with food, which can help reduce stress, anxiety, and guilt surrounding meal times. Additionally, it can help you start to view food and meals as enjoyable experiences rather than something to fear or restrict. All of these things can help you to cultivate more overall happiness and well-being. In today's episode I'm walking you through the real life practical use of intuitive eating with 3 very different clients.
Want help to get started? Grab my FREE 3 part video series: https://cathyrichardsrd.activehosted.com/f/35
Need more 1-on-1 support? Book a FREE JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
As a mother, I know that you want what's best for your daughter(s) and so do I. In today's episode I'll share the one thing that can help your daughter have a healthy relationship with food for the rest of her life! You don't want to miss this.
Grab my FREE 3 part video series to get started on your intuitive eating journey: https://cathyrichardsrd.activehosted.com/f/35
Or hop on a FREE JOYFUL EATING call and I can give you 1-on-1 support to identify the 1 thing to get you going: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
For years as I worked with clients - I would support them in tracking their calories to help them lose weight. When I know better, I do better and in today's episode I'll explain why I don't actually recommend calorie counting for weight loss and how our bodies are set up to always support us. Do you track calories? I'd love to know.
Ready to actually ENJOY eating again? Book a FREE JOYFUL EATING call where I'll help you identify the one thing to get you started on your intuitive eating journey. https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
You've been good all week and decide to let yourself have just 1 cookie to satisfy that craving but soon you've realized that you ate the entire package, don't worry you're not alone. Many of the 1000's of clients that I've worked with over the past 20 years have shared similar experiences. My clients often describe a craving like an all encompassing / overtaking feeling that's not satisfied until the food is eaten. If you suffer with food cravings - this episode will walk you through 3 easy ways to reduce them.
Want my help? Book a FREE 20 min JOYFUL EATING CALL where I'll help you identify the one change to start you on your intuitive eating journey today! https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
Cancelled plans, limited screen time and unhappy kids. Not how I envisioned the week (month) going. But if you've been trying to achieve something and feel like there are always road blocks or hurdles thrust into your plans - than this is the epiosde for you. I'll be walking you through the mindset of "everything is always working out for you" or what I like to sometimes call failing foward. Our body is always communicating with us it's just sometimes hard to hear it.
Need help with failing forward or starting your intuitive eating journey? Book a FREE JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
If you're a mom - you may remember your very first pregnancy as being really calculated and controlled. Once baby came - you continued that controlled plan, regulating nap schedule, making all baby food, no screens until age 2 etc. Then number two came and all the control went out the window! You learn to live in a flexible mode and flow with things. That's exactly why you'll excel at becoming an intuitive eater!!
Ready to ditch diets once and for all? Then book a FREE JOYFUL EATING CALL so I can help you get started. https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
You feel like you're doing everything that you can but you're still not getting the results that you want. In today's episode I'm sharing how I walk my clients through this and how we identify what needs to shift.
Ready to focus on what you're already doing well: https://cathyrichardsrd.com/healthy-habits-tracker/
Need my eyes on you to help you figure out what to shift? Book a FREE call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
I can remember the exact moment, standing in the middle of a Tony Robbins event and thinking "no! I am not inviting this chaos" but in truth I was. Self awareness is a key tool in becoming an intuitive eater and really in living an intentional and intuitive life. Is it easy - no, not all the time but it doesn't always have to be big and overwhelming. In this episode I'm doing to walk you through a few key ways that you can start using self awareness in your every day life.
Ready to find JOYFUL EATING? Book a FREE call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
Need help with tracking your healthy habits (a part of being self aware too) - download your FREE healthy habits tracker: https://cathyrichardsrd.com/healthy-habits-tracker/
Or if you're ready to ditch diets and gain control of your cravings: https://cathyrichardsrd.com/ditch-the-binge/
Changing your health behaviours can feel hard and overwhelming but it doesn't have to. In today's episode I'm sharing a simple strategy that I've been using with clients to trick their minds into building better habits.
Ready to focus on the good habits that you're already doing? Grab me FREE Healthy Habits Tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/
Book a FREE Joyful Eating call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
You've done the diet before and lost weight but this time it's just not giving you the same results. I get it and work with 10-15 clients every week who are complaining of this exact thing. You're not alone. In todays episode I'm walking you through the reasons why you're diet is no longer working and introducing you to a better approach.
Click here to book your FREE JOYFUL EATING call: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
Ready to focus on the HEALTHY HABITS that you're already rocking! Grab my FREE Healthy Habits Tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/
Set point is a term used to describe the ideal weight or body composition that the body strives to maintain. This is usually determined by a combination of genetics and lifestyle factors such as diet and exercise. It is important to note that the set point can change over time, and it is possible to influence it through lifestyle changes.
Can you figure out your set point? Kind of but it's not a specific formula - listen to today's episode to learn more.
Reference:
https://cathyrichardsrd.com/product/health-at-every-size-the-surprising-truth-about-your-weight-by-linda-bacon/
Ready to work with your body and stop working against it? Book a JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
In today's episode - I'm walking you through the mindset wobbles that happen when I step outside my comfort zone and show you how I use my mindset muscle to keep going even when I don't want to. If you're ready to finally tackle those fears that pop up - then this is an episode that you don't want to miss!
If you're ready to tackle your mindset but need a little support- book a JOYFUL EATING call here: https://cathyrichardsrdworkwithme.as.me/JOYFULEATING
As an intuitive eater, I am still an emotional eater. I just have a lot more awareness around it. In this episode I'm sharing with you one of the most popular strategies from the "change buffet" in the emotional eating program that I've been running for over 10 years. If you want a copy of the distraction techniques - head over to IG and send me a DM.
https://www.instagram.com/healthymompreneursgetwealthy/
December can feeling overwhelming so in this short episode I'm walking you through 3 easy ways to reduce the overwhelm so that you can enjoy the holidays!
First let's stop and do 4 box breathes to get us back into our bodies. Then consider - unconditional permission to eat, getting as much sleep as you possibly can and also moving your body for a minimum of 5 minutes per day. Yes - it can be that easy. Tune into the episode to learn why. You've got this and if you're ready to ditch diets once and for all so that you can love your body again- then I can help. The doors to my high touch group coaching program are open for peer pods starting in January 2023. So if you're ready to start living and eating in a way that lasts forever - then head on over to the sales page. Don't worry, I'm keeping your seat warm :) , https://cathyrichardsrd.com/expansion/
As an added bonus and a gift for putting your health first - I'm adding 2 months free for anyone who joins before December 31, 2022. Just quote "episode 52" and you've got the bonus.
Inspired by a client call and a super soul podcast episode I'm sharing the power of words in todays episode.
https://cathyrichardsrd.com/positive-affirmations-healthier-living/
A year and a half ago I set out to share via this podcast exactly how I walk my clients through their journeys to being their healthiest and ultimately their wealthiest. Partway through this journey I surprised myself by shifting my practice to better encompass my own personal values and really support the science around why diets don't work. Intuitive eating has lead me to so much freedom and a few surprising lessons on the way.
Learn how to get started with intuitive eating with my FREE 3 part training series: https://cathyrichardsrd.activehosted.com/f/35
In this short but powerful episode I'll be sharing with you how I actually used the lesson that I share with my clients daily to get myself through a challenging situation. Numerous conditions lead to this day - deflated airmatresses, cramped quarters and tired kids but in the end I did realize that everything is always working out for me and it is for you too.
Ditch the Binge tool: https://cathyrichardsrd.com/ditch-the-binge/
How to become an intuitive eater in 3 easy steps: https://cathyrichardsrd.activehosted.com/f/35
Many of the clients that I work with (myself included) weren't taught how to actually sit with our feelings. In today's episode I'll be walking you through 2 simple strategies to help you get comfortable with sitting with and feeling the feelings. Though it may sound scary it's actually how we can take our power back and learn to be intuitive eaters while loving our bodies.
For the type of hunger training: https://www.instagram.com/tv/Ci-jf0FM3np/?utm_source=ig_web_copy_link
For the self awareness checklist: https://cathyrichardsrd.com/ditch-the-binge/
If you'd asked me 3 years ago - I would have assumed that all would be smooth sailing as a single parent (co-parenting) by now. Yet challenges (I think kids are constantly changing - which makes sense) continue to pop up. Here's why self care is key to thriving as a single parent and not just surviving.
Many of us are accustomed to avoiding feelings or denying that we have them. Feelings can cover a whole range of emotions that you're feeling. In this episode we'll look at where you're feeling an emotion in your body and how identifying how you cope with feelings can help overcome emotional eating. Healing emotional eating is part of the intuitive eating journey and as you likely know by now it's not always a linear process.
Eating doesn't occur in a void. For many of us food has emotional associations learned over years and years. Emotional eating isn't wrong but can feel problematic. In today's episode we'll explore the pro's and con's of emotional eating and get curious about stealth deprivation.
Find yourself still coming from diet mentality? You may want to visit episode 25 on Making Peace with Food: https://spotifyanchor-web.app.link/e/4n9dhiNnitb
Still experiencing challenges due to the food police? Revisit episodes 27 & 28: https://spotifyanchor-web.app.link/e/C2LGmhSnitb
https://spotifyanchor-web.app.link/e/DSs1CHUnitb
Finally read to join a high touch group program with 9 of your new best friends? Doors to EXPANSION are open: https://cathyrichardsrd.com/expansion/
Studies show that dieters have an increased risk of using food to cope with their emotions. Yes food may distract us for a short time but you can find ways to comfort, nurture or distract yourself and resolve issues without using food. In this episode I’m going to share how a lack of self care can lead to more emotional eating and walk you through the first 4 things to focus on to overcome emotional eating.
Previous episode links: Episode 24# Honour your Hunger https://anchor.fm/cathy-richards--rd/episodes/Episode-24-Intuitive-Eating-Series-Honour-Your-Hunger-e16m27k
Episode 15#: Self Care https://anchor.fm/cathy-richards--rd/episodes/Episode-15-Self-care-time-management-for-busy-moms-How-to-take-care-of-yourself-e10l0on
Stress reduction: https://cathyrichardsrd.com/adaptogens-what-are-they-amazing-health-benefits/
Ready to build your intuitive lifestyle and be supported by some of your new BFF's? Join EXPANSION now before prices increase: https://cathyrichardsrd.com/expansion/ The current investment is less than the price of a daily Starbucks run!
What's your experience of meal times? Serene, enjoyable and pleasureful or is it a battleground? In this episode in my intutitive eating series I'll be exploring the emotional atmosphere and how it impacts your mealtime satisfaction. If meals feel less satisfying due to lack of preparation or meal ideas - grab my meal planning bundle now. https://cathyrichardsrd.com/product/meal-planning-made-easy/
Looking for more high touch support with like minded females? Then my group program expansion is for you. Peer pods are opening soon: https://cathyrichardsrd.com/expansion/
You may be surprised to learn just how much our eating environment can play at role in our satisfaction with our meal in addition to the body's digestive process. The environment where we have our meals can play a big part in our intuitive eating journey. Tune into today's episode to learn how to set your eating environment up to best support your health.
Life is busy and that never ending to-do list can make it hard to focus on eating. In today's episode, I'll walk you through a simple practice to move past distracted thoughts and refocus on the act of intuitively eating. And if you've ever wondered how many bites it really takes to get the full satisfaction from a food- I'll be answering this as well.
If you haven't already done the iEat scripted activity, pause this, go back and listen to episode 40#.
What exactly happens in group coaching for intuitive eating? That was a question that one of my IG followers sent to me last week. So on this episode I'm walking you through what group coaching looks like, why I've built the expansion program and what makes me the best one to lead YOU on this journey!
In this short episode, I'm walking you through the iEAT Scripted Activity. This is a guided eating activity to help cultivate your awareness and experience of the many sensory nuances of eating, which will ultimately contribute to your satisfaction in eating. Once you've completed this exercise, I would encourage you to take a few moments and journal on the experience and perhaps plan your next iEAT activity. As usual all the information that I am sharing comes from the Intuitive Eating workbook: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/
Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity - Voltaire.
If you regularly settle for an unsatisfying food or an unappetizing eating experience, satisfaction will not be the outcome; rather, you are likely to continue searching for a satisfying food, event though you are no longer hungry. Building on the first 5 principles, this episode focuses on the Intuitive Eating: Principle six: Discover the Satisfaction Factor. As usual I'm walking you through the content share in the Intuitive Eating Workbook. https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/
If you're ready to really ENJOY the foods that you are eating - than this episode is for you!
Many of my clients come to me with new medical diagnoses which require altering their intake. So this begs the question can intuitive eating be combined with medical nutrition therapy and I'm happy to tell you that it most certainly can!
Healthy Habits Tracker: https://cathyrichardsrd.com/healthy-habits-tracker/
Hunger and Fullness Scale: https://cathyrichardsrd.com/how-to-use-the-hunger-scale-for-mindful-and-intuitive-eating/
In this episode I'm sharing 3-5 easy ways to keep your energy, mood and spirits up when things feel heavy. If you feel like you need a few easy wins to focus on grab my healthy habits tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/
In February 2021 I started this podcast in hopes of walking you through my self love journey back to health after years of stress and challenges. In today's episode I'm giving you the update on what the past year has looked like. To be perfectly honest my focus was a lot less on nutrition that I had assumed it would be. Tune in to find out what I've been focusing on to get to the best version of me.
Curious about intuitive eating? Join 5 days to Food Freedom - my FREE challenge to learn more. It starts Monday, January 31: https://cathyrichardsrd.com/5-days-to-food-freedom/
To become really aware of your fullness, it takes a lot of practice. By using the fullness discover scale you'll gain more understanding of the meals that keep you full longer and the meals that have you looking for more food an hour later. Paying attention to your fullness and practicing awareness around it - you'll learn how to get to your endpoint of eating - aka the last bite threshold. It's the point where you notice that just one more bite of food will likely be your stopping point for a comfortable satiety level. As you know - you may choose to eat past fullness but it's a practice in learning exactly how much food your body needs to be comfortably full. Try the last bite threshold experiment and let me know how it goes.
Have you every noticed that after you eat chinese food you find yourself searching for food within an hour or 2? You're not alone. If the balance of protein, fat, carbohydrate (fiber) are different in meals it will influence how full you feel and how long that fullness stays. In today's episode - I'll walk you through a couple or easy experiments that can increase your awareness around what foods keep you full longer. It's also a great time to practice your ability to pay attention to your body's hunger and fullness cues.
If you need help with balancing the macronutrients (protein, carbohydrate and fat) don't forget to download my grab and go lunch guide: https://cathyrichardsrd.com/grab-n-go-lunch-options/
Can't remember the hunger and fullness scale? Revisit episode 24: Honor your Hunger. https://anchor.fm/cathy-richards--rd/episodes/Episode-24-Intuitive-Eating-Series-Honour-Your-Hunger-e16m27k
Intuitive Eating is a compassionate, self-care eating framework that treats all bodies with dignity and respect. It helps us to relearn the process of listening to our bodies - hunger and fullness cues and eating in response to those vs outside factors. So you may be wondering how emotional eating fits into the intuitive eating process. In this episode I explain where emotional eating fits in the intuitive eating journey. And I'm sharing some big news too! So listen to the end and than save the date.
If you're ready to overcome emotional eating once and for all don't miss out on the last LIVE Craving Change program for 2021 and extra 1-on-1 support throughout the holiday season. Spaces are limited so don't wait: https://cathyrichardsrd.com/craving-change-program-black-friday/
On today's episode I'm talking about the sticky bits that show up when you start your intuitive eating journey and how that's actually why the magic happens. The boosted self confidence, better relationship with your body and more optimism. No, the journey isn't always easy but it's 100% worth it. Self awareness brings feelings to the surface and we can chose to move through them as part of the process. Emotional eating will happen and that's okay.
To review my episode on turning negative self talk into positive self talk go here: https://anchor.fm/cathy-richards--rd/episodes/Episode-16-Positive-thinking-how-to-turn-negative-thoughts-into-positive-ones-e11iafn
To get on the Craving Change Waiting List: https://cathyrichardsrd.com/craving-change-program/
In todays client series - I am walking you through a real life client example. In this short episode I'll explain why the initial low FODMAP approach didn't work and how the clients symptoms have improved 99%.
To learn more about the low FODMAP dietary approach read my blog post here: https://cathyrichardsrd.com/the-fodmap-diet-to-easily-manage-irritable-bowel-syndrome/
or listen to my podcast episode about FODMAPs: https://anchor.fm/cathy-richards--rd/episodes/What-are-FODMAPs-er79jr
Feel your fullness can almost sound like a catch phrase if you're following any intuitive eater accounts on-line. In today's episode I'm walking you through how to discover what fullness feels like to you and how to use that information in becoming an intuitive eater. Don't forget to head over to my IGTV series for mini trainings from this principle.
Distracted eating as a barrier to feeling your fullness: https://www.instagram.com/tv/CVynPjGJYdh/?utm_source=ig_web_copy_link
Challenging the food police means looking at your belief's around food and the beliefs that you may have adopted from your family. In this episode I'm walking you through some "food rules" that may be running in the background without you even realizing it. By paying attention we can identify the rules and reframe them using an intuitive eater approach as we continue on this intuitive eating journey.
What to get the most out of this podcast series? Grab your workbook and do these exercises as I walk you through them: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/
The journey to becoming an intuitive eater involves challenging the food police or those outdated beliefs around food that you've adopted over time. Getting real with your inner critic and flipping the negative self talk on its head is all part of the process. In this episode I'm showing you how to reframe those beliefs and get honest with your inner critic (aka the real food police). Principle #4 is a long one so I'm breaking it down into 2 parts. Stay tuned for part 2.
To get the most out of this serious - grab your own workbook here: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/
Interested in seeing intuitive eating used in real life? Then you'll want to tune into today's episode. I am sharing how I've been incorporating intuitive eating into my regular clinical practice. In this practice I am referred clients from 0-99 with a variety of medical concerns yet I'm finding that many of the principles of intuitive eating still fit. Tune in and find out why!
Missed my last blog post on the hunger and fullness scale? Here it is: https://cathyrichardsrd.com/how-to-use-the-hunger-scale-for-mindful-and-intuitive-eating/
What exactly does making peace with food mean? Basically it's giving yourself unconditional permission to eat. I get it if that sounds scary to you. A lot of fears come up for my clients as they start the process of making peace with food. What if I start eating and I can't stop? I've tried eating forbidden foods before, but it didn't work. I am addicted to food or I don't trust myself around food. In this episode I'm walking you through the process of habituation and how it helps you make peace with food once and for all.
Identifying your forbidden foods is part of the making peace with food process. To learn how these are the foods to use in habituation head on over to my IG TV series: https://www.instagram.com/tv/CTiLL1DpwoJ/?utm_source=ig_web_copy_link
Building on the 10 priniciples for nourishing a healthy relationship with food based on the intuitive eating workbook this episode dives into how to honour your hunger. In order to honour your hunger - you must first be able to feel it. So in this episode I am walking you through what hunger may feel like to you and how to practice listening to your body. Which given our hectic lifestyles can seem easier said than done. Join me and let's learn how to honour your hunger!
For bonus mini trainings - join me for my intuitive eating series on IG TV at: https://www.instagram.com/tv/CTNiUNMptrj/?utm_source=ig_web_copy_link
For the grab'n go lunch options for a busy mompreuners click here: https://cathyrichardsrd.com/grab-n-go-lunch-options/
Intuitive eatings is a compassionate, self- care eating framework that treats all bodies with dignity and respect. How amazing is that!
In today's episode I'm walking you through principle number 1 from the Intuitive Eating workbook: Reject the Diet Mentality.
Why? Because dieting leads to weight gain and there's lots of research to support this.
The idea of not dieting or following some food rules can feel scary - especially if it's been a tool that you've known to lose weight. You may fear that you'll lose control or never be able to stop eating but your body is smarter than that. Tune in to learn how you're body is designed to support you and the role that intuitive eating can play.
Ready to focus on self awareness around your eating and gain control of your cravings? Grab my free resource: Ditch the Binge and Gain Control of your Cravings here: https://cathyrichardsrd.com/ditch-the-binge/
Feeling frustrated with your body and hating it? Or maybe you feel like you're always fighting against it?
You are not alone. Many of my clients feel like this and sometimes I do too.
Imagine an alternative way of relating to food, eating and your body that is characterized by kindness and not criticism.
That's the role of intuitive eating. The goal of intuitive eating is to help you cultivate a healthy relationship with food and your body. It's an approach developed by Evelyn Tribole, MS, RDN & Elyse Resch, MS, RDN in 1995. Since than over 60 studies have shown the numerous benefits of intuitive eating.
Join me in this episode where I'm sharing the key focus and benefits of this type of eating. And not it's not another diet. It's a life long approach that rebuilds trust in your body.
To revisit my stress reduction techniques: https://anchor.fm/cathy-richards--rd/episodes/Episode--11--The-Easy-Tools-that-I-am-using-to-Uplevel-my-Stress-Reduction-euc8p1
If 2020 taught us anything it's that even the best laid plans don't always turn out. In this episode I'm sharing the truth about how I've learnt to give myself grace when it comes to achieving my health and wellness goals and how that translates into my work with clients. I'm also touching on the most important piece of the puzzle which is often self reflection and the power of using your voice, even if it's just for yourself.
Need help figuring out how to continue on your wellness journey whilst also allowing yourself some grace? Grab a free 30 minute call and I'll walk you through a simple self awareness exercise to help you find more grace. Click here to join: https://cathyrichardsrdworkwithme.as.me/decisionmakingcall
Grab my free Healthy Habits Tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment.
Infrared saunas use electromagnetic radiation from infrared lamps to warm your body directly rather than heating the air. They heat your core body temperature and only heat to about 150°F (66°C).
This type of heat penetrates deeper into the body and is thought to impact and heal deep tissue and also detox via sweating through your pores.
In this episode I'm sharing my recent experience using infrared sauna technology.
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment.
In this episode I'm sharing the role of thermography, ultrasound and mammogram on my recent journey.
To say that the thermography results look like a fire engine isn't an understatement. But adding additional supplements and using my tune-up balls have definitely helped my lymph system. It'll be interesting to see the change when I redo the thermography in 6 months.
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment.
In this episode I'm sharing the role that pelvic floor physiotherapy has played in my life over the past 9 years. Remember that the entire body functions together as a whole and the pelvic floor is an excellent example of this. Breath and your pelvic floor health go hand in hand. Join me in today's episode where I'm talking about some fantastic tools that you can use at home to support your pelvic floor health and reduce pain in your entire body.
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment.
Growing up and as a young adult, I only used physiotherapy to overcome an acute injury or surgery (ACL repair). In this episode I'm sharing how my physiotherapist who focuses on the entire body is such an integral part of health for my entire family.
By treating the entire person she looks at how everything is inter-connected and restores harmony in my body. In addition to being an amazing hands on practitioner she's also a fantastic writer. Here's a great piece from her blog:
https://www.mapphysiotherapy.ca/hey-moms-stop-putting-up-with-that/
Stay tuned over the next month as I share other modalities that are part of my self love journey back to health.
I'm sure that you've heard someone talk about the power of positive thought. Sounds to good to be true- right? Well there's actually a lot of good science out there to back it up. Positive people are happier people. In my group emotional eating program we spend a lot of timing reframing negative thoughts into positive thoughts or more positive thoughts shall I say. On today's episode I'm walking you through some reframes and the process of feeling your feelings which can result in better thoughts.
Still not sure how to reframe? Grab a FREE 30 min session and I'll help you walk through the process. https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
Self-care seems to be a popular catch phrase in the on-line space over the past few years. As an overwhelmed, busy mompreneur with 3 kids under 5, I can remember feeling annoyed and even angry at the people showing up in my social feed promoting "self-care" but believe me it's essential. Now as a single, mompreneur I've figured out how to factor in this time even when I have my 3 young kids, full-on during a pandemic. In this episode I'm sharing the easy ways in which I consciously add self care into my every day and showing you how you can too.
Having trouble figuring out what you should focus on first? No problem - let's hope on a FREE 30 minute call and figure out your own individualized self care plan. https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
Interested in practicing self affirmations but not sure how? Than this blog post is for you:
https://cathyrichardsrd.com/positive-affirmations-healthier-living/
Some days we just don't feel it. Motivated that is. And yesterday I was right there with you. I knew what I had intended to do for daily movement and I just didn't feel like doing it. In this episode I'm walking you through the easy mindset shift that can help us overcome the inevitable motivation hurdles that show up on our wellness journey's. It's something I use with 80% of my clients to help them move past motivation plateaus and challenges.
If you're not quite sure what hurdle to tackle next then grab one of my FREE calls, where I'll help you identify the next hurdle to overcome on your journey to health. https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
The one thing that every successful client does? Is take back their POWER around their health and wellness. Not sure what I mean? Ask yourself how many times you've skipped your workout to accommodate your spouse or someone else? How many restaurant meals have you suffered through when there wasn't a thing on the menu that you really wanted to eat. As a busy mompreneur it's so easy to give away our power but the key to reaching your health and wellness goals is to take that power back. Wondering how? Well tune into this episode where I'm walking you through it step by step.
If you're ready to take back your power when it comes to emotional eating - grab my FREE - Ditch the Binge and Gain Control of your Cravings resource. In just 5 minutes you'll be started on the path to overcome emotional eating once and for all. https://cathyrichardsrd.com/ditch-the-binge/
Not sure where you should start in taking back your power? No worries. Book a FREE call and let me help you. https://cathyrichardsrdworkwithme.as.me/decisionmakingcall
It can be so easy to fall off the wagon when it comes to our health and wellness. Life throws us a curveball and we fall back into old habits. Join me in this episode where I'm walking you through the 3 easy ways to get back on track. First, I'll share my methods to help my clients explore "why" they got off track in the first place. Once that's identified we'll move onto "what" will be the goals that get you back on track (and how to make sure they'll work) and finally "how" to get back on track and stay there for good.
If you need help with identifying an energy producing action to help you get back on track, the you'll want to grab my: Boost Your Energy Today with these 7 Easy Lifestyle Hacks https://cathyrichardsrd.com/energy-boost/
Or grab an action off my Healthy Habits Tracker: https://cathyrichardsrd.com/healthy-habits-tracker/
Need help identifying an easy action to get you back on track? No worries - book a FREE 30 min STRESS LESS HEALTHY HABITS CALL HERE: https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
Over the past year, the number one topic that I have been discussing with my clients has been stress reduction. It should come as no surprise since we're 1 year into a global pandemic. Stress reduction techniques is written on a sticky note on my computer screen to trigger me to discuss it during each session but often it comes up well before I see my visual cue. Stress has many negative effects on the body and can lead to many diseases. It can also trigger weight gain.
In this episode I'm going to walk you through the breathing technique that I use with clients and my kids daily. I'm sharing the supplements that I've incorporated to help remind my body that it is safe. I've recently introduced adaptogens into my regime and I'll tell you how it's going. Therapy, meditation and EFT (otherwise know as tapping) can all my part of your stress reduction toolbox.
Tune into this episode to find resources to help with your daily stress reduction and for a free 30 min stress less healthy habits call just click here: https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
Previous Blog Posts that contain tools for your stress reduction toolbox.
https://cathyrichardsrd.com/7-easy-ways-to-shift-your-mindset-right-now/
https://cathyrichardsrd.com/positive-affirmations-healthier-living/
https://cathyrichardsrd.com/thriving-through-a-year-of-my-spouses-anxiety/
In this episode I'm walking you through the factors I consider when helping my clients identify the best approach for them to follow at this point in their life. Lots of my clients come to me doing keto, paleo, intermittent fasting and many other approaches. I don't believe that it's my job to judge their choice but I do want to ensure that they're getting a nutrient dense diet. To balance my blood sugars, energy and weight I'll be implementing the PFC method into the plan that I pick. To see how that looks grab me free GRAB'N GO LUNCH OPTIONS for busy mompreneurs resource. https://cathyrichardsrd.com/grab-n-go-lunch-options/
And if you're ready to build on the self awareness and track those signs and symptoms listen to episode # 3 here: https://anchor.fm/cathy-richards--rd/episodes/Signs-and-Symptoms-to-track-for-Health--Wellness-eqjlt0
I get it. With our busy schedules it's hard to find the time to fit in daily movement or exercise. I have a simple approach that I've been using with my clients over the years and I'm currently using it for myself. Tune into this episode to hear all my tips and tricks around exercise. And don't forget to grab my FREE resource "HEALTHY HABITS TRACKER" as a way to simply track your activity and give your brain the visual feedback that it needs to know that you are in fact making healthy choices for your body!
Grab it here: https://cathyrichardsrd.com/healthy-habits-tracker/
Remember to leave a review! Each month I'll be picking one lucky reviewer to win a FREE 30 minute call with me where I'll help you identify the one thing that's holding you back from feeling your absolute best.
We all love a good story don't we. Storytelling has become a great way to share our content and our lives online. In this episode I'm diving into a different type of story, the one that's playing on repeat in your head. Maybe it's that you don't have enough time, or that you'd end up cooking two meals if you decide to eat healthier. What many of my clients come to realize is that it's a made up story that is often holding them back from achieving their health and wellness goals. Join me on this episode and learn how I catch myself telling the same old story.
If you need help to identify the story that's currently holding you back - grab a FREE call here: https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
Ready to ditch the binge & gain control of your cravings? Grab my FREE resource here: https://cathyrichardsrd.com/ditch-the-binge/
In this short audio - I'm walking you through 7 positive affirmations to improve your health.
Affirmations are a powerful way to improve your mindset on a daily basis, and they can increase our feelings of self-worth. Affirmations are positive reminders or statements that can be used to encourage and motivate yourself or others.
Listen to this audio daily or visit my blog post to download your free printable and record your own voice repeating these affirmations.
https://cathyrichardsrd.com/positive-affirmations-healthier-living/
The Merriam Webster dictionary defines mindset as a mental attitude or inclination. Our attitude toward health behaviour change is a factor in really showing up every day and doing what you need to in order to move towards your healthiest. No one gets there on their own support and accountability are also key. Listen to how I'm using mindset, support and accountability on my self love journey back to health.
Download your own positive affirmations poster here:
https://cathyrichardsrd.com/positive-affirmations-healthier-living/
Or learn how to easily shift your mindset in this blog post:
https://cathyrichardsrd.com/7-easy-ways-to-shift-your-mindset-right-now/
Keep an eye on my IG stories where I'll be sharing my daily accountability with you. Join the #healthyhabitstrackerchallenge and do it with me!
And tune back in for episode 6 where I'm sharing a short "affirmations audio" for you to start to reprogram your beliefs around your health. It's short but a powerful process to repeat daily.
To weigh or not to weigh that is the question. Join me on this episode where I explain my thoughts and feelings around using the scale as a tool and resource but not as a punishment. With many of my clients we aren't even focussing on the scale and often keep it out of the equation.
In this episode I'm breaking down the things that I'll be tracking for this week and what I usually have my clients track. I'll give you insight into why I ask so many questions and help you decide on what you're focus should be if you plan on tracking. Ready to focus on the healthy habits that you're already doing and give yourself that positive feedback? Then go to download my FREE HEALTHY HABITS TRACKER NOW! https://cathyrichardsrd.com/healthy-habits-tracker/
For my youtube training on keeping your immunity boosted with stress reduction as a focus go here: https://youtu.be/ZA_IgeaJM_8
For my youtube training on sleep: https://youtu.be/kzdYAYIza4E
Many of my clients over the past 10 years have benefit from following a low FODMAP diet as a way to manage their gastrointestinal symptoms and even lost weight as a result. So what exactly is a FODMAP and should you worry about it? Tune into episode 2B where I'm sharing the basics on FODMAPs and how to figure out if it's something that you should try.
And don't forget to tune in for episode 3 where I break down all the signs & symptoms that I get my clients to track when we're picking the best approach for them to improve their health.
In this mini episode I walk you through my thoughts during the first few days of this journey and some surprising triggers that show up. Of course things don't always go as planned but I'm convinced that things always work out for me and am learning to give myself GRACE and I offer that up to you as well. Wondering what "triggers" are impacting your food and/or activity choices? It's useful information to help us create a wellness plan moving forward. For help with identifying triggers download my FREE 5 min tool: Ditch the Binge & Gain Control of Your Cravings here: https://cathyrichardsrd.com/ditch-the-binge/
Stay tuned cause in Episode #3 I'll walk you through the signs & symptoms I'm tracking and another simple tool that will help me focus in these beginning phases.
Join Cathy as she walks you through the challenges that have set her up to thrive verses just survive. And learn why she's ready to share her journey to health with you.