Mind Your Body: Recent Episodes
Trudy Stone
The Mind Your Body Show is a weekly show, hosted by Certified culinary nutritionist, TV guest expert and author Trudy Stone, where you’ll learn how to get your mind right so that your body will follow.
After self hacking her mind and body to lose 30lbs, she now helps busy overwhelmed women use stress as their superpower so that they can RISE above it and become more calm, resilient and physically fit.
Each week not only will you learn nutrition & stress management habits, you’ll also learn about the power of food to enhance your mental and physical wellbeing and how to overcome your battles with living a healthier lifestyle.
For more nutrition tips and recipes head over to trudyestone.com.
Do you ever find yourself craving certain types of food, especially when you are trying to stick to a healthy diet? You are not alone.
Food cravings can be very difficult to manage, and if not handled properly, they can be a significant obstacle in achieving your health goals. In this week’s episode, we will explore the biggest mistakes people make with managing food cravings and provide some practical tips on how to handle them effectively.
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Items mentioned in this episode include:Join the Swap it Don’t Stop it Challenge
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Trying to lose weight or break a weight loss plateau.
It might be because you’re making one of these 5 weight loss mistakes - I know I was before I lost 30 lbs!
In this eye-opening episode, we delve into the common missteps that many people make on their weight loss journey. Despite our best intentions, certain habits and misconceptions can hinder progress and leave us feeling frustrated.
If you’ve been trying to shed pounds and feel stuck, this episode offers practical tips and strategies to help you avoid common pitfalls and achieve sustainable weight loss success. Tune in and empower yourself to make informed choices for a healthier, happier you!
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Items mentioned in this episode include:Join the Swap it Don’t Stop it Challenge
Over 40? Shed Pounds with this 4 Week Plan
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Curious about plant-based eating?
In this episode of the Mind Your Body Show we dive into the advantages of incorporating more plant foods into your diet, from improving your overall health to reducing your grocery bill.
We will dismantle the myth that plant-based meals are bland and boring, and show you how to create delicious and satisfying dishes packed with nutrients while saving money.
Tune in and embark on a journey towards vibrant health and vitality with the power of plant-based eating!
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Items mentioned in this episode include:Join the Swap it Don’t Stop it Challenge
EP 140: The Blueprint to a Longer Life: Decoding the Secrets of Blue Zones
Fork Over Knives
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When was the last time you woke up ready to take on the day?
Sleep and water have one major thing in common. No one seems to get enough of either.
Sleep is as critical to your life as food and water, and it's time to put some respect on sleep.
In this episode I talk about the importance of sleep and share some tips on how to sleep better at night so you can wake up feeling refreshed and alert.
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Feeling overwhelmed and on the verge of burnout?
Join us as we chat with Erayna Sargent, a burnout relief specialist and mental wellness champion. Erayna is the founder of Hooky Wellness® and the creator of the Navigating Burnout™ program.
In this episode, you'll discover practical, actionable tips to:
- Reduce stress and anxiety in your daily life
- Identify the signs of burnout before it takes hold
Erayna has empowered thousands of professionals from companies like Google, Deloitte, and Microsoft to help their employees find balance and achieve their full potential. Now, she's here to share her expertise with you.
Listen in and take control of your well-being!
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Grab Erayna’s new book Go L#ve Yourself
Erayna’s Websites:
- https://www.eraynasargent.com/
- https://www.hookywellness.com/
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Follow and Connect with Erayna on LinkedIn
Quick self-assessment for burnout
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To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods.
The Caribbean has much more to offer than just a warm and sunny vacation escape.
Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health.
In this episode, I share 6 Caribbean superfoods that you may want to add to your diet.
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Items mentioned in this episode include:
Ep 26: The Truth About Habits and Willpower
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Are you deficient in magnesium?
About 50% of the population is.
In this episode, you’ll discover the powerhouse nutrient you've been overlooking!
Join me as we explore the incredible benefits of magnesium for your heart, bones, and beyond. From stress relief to better sleep, learn how this essential mineral can transform your health. Tune in now to unlock the magnificent benefits of magnesium!
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Items mentioned in this episode include:Subscribe to Trudy’s YouTube Channel
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Stress Relieving Coconut Butternut Squash Soup
Self Care for Black Women
Ever wondered how your daily food choices can be a game-changer for your heart?
Heart disease is one of the leading causes of death worldwide, and taking care of your heart health can significantly reduce the risk of developing heart disease.
In honour of heart health month, join us in this episode as we dive deep into the world of heart-healthy eating habits.
Whether you're someone looking to improve your heart health or just interested in learning more about how food can impact your health, this episode is for you.
Get ready to spice up your meals with foods that nourish your heart.
I’ll never succeed at eating healthy or I have no willpower around food.
Have you ever thought about yourself?
In this episode, we’ll explore the profound impact of language on our health.
From the mind-body connection to the relationship between words and stress, discover how the language we use daily influences our mental and physical well-being.
You’ll also discover the language of food choices and learn how simple shifts in the way we talk about our meals can lead to healthier relationships with nutrition.
Tune in and empower yourself with the knowledge of how the words you choose shape your well-being.
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Items mentioned in this episode include:FREE TRAINING - How To End Unhealthy Eating Without Deprivation
EP: 57 Minding your Thought Life with Dr Krissy Doyle-Thomas
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Ever wonder what the best detox foods are for cleansing and weight loss?
Listen up because I’m breaking down the 5 best detox foods that have natural detoxing properties to help cleanse your body for weight loss or every day health, and how you can add them to your next meal.
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Items mentioned in this episode include:
Beet Energy Drink
Sweet n Sexy Pink Quinoa Salad
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Think you’re experiencing burnout?
Joining us this week is April Likins, a board-certified health coach and stress expert.
In this episode April shares how to spot the warning signs that often go unnoticed and how to cultivate resilience, turning the tide against burnout before it takes hold.
Don't let burnout dictate your story—embrace the power to transform and live your most vibrant life now!
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Items mentioned in this episode include:
Download April’s ‘Are You Experiencing Burnout' Quiz!
April’s website: www.AprilLikins.com
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Visit April's Website
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How have you been feeling lately? I mean really.
Get ready for a deep dive into a topic that hits home for many, especially as we navigate the chilly, dark days of winter.
In this episode, we're unraveling the mystery of Blue Monday and arming you with tips to amp up your winter mood!
If you’re battling the post holiday blues, don’t miss this episode!
Items mentioned in this episode include:
FREE guide - Foods that Soothe
10 Minute Workout
Mediterranean Salmon Recipe
Mental health Support Canada
Mental health Support USA
Trudy’s Book - Unbreakable
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What are you really hungry for?
That’s the question we’re going to answer with today's guest Kim Shapira.
Kim is a celebrity dietitian, nutritional therapist, and author of the book This Is What You’re Really Hungry For.
In this episode she takes us through her six simple rules that will change your relationship with food forever.
If you want to quit your on-again, off-again relationship with dieting for good—and become healthier and happier than ever, this episode is a MUST listen!
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Items mentioned in this episode include:
Kim Shapira’s LinkedIn
Kim Shapira’s TikTok
Kim Shapira’s Facebook
Kim Shapira’s Twitter
Kim Shapira’s Instagram
This Is What You’re Really Hungry For by Kim Shapira
Kim Shapira’s Website
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So you’re over 40 years old & you want to lose weight.
In this episode unlock the secrets to sustainable weight loss after 40!
In this eye-opening episode, we dive deep into the unique challenges and opportunities that come with midlife metabolism.
Whether you're navigating hormonal changes or seeking renewed vitality, this episode is your week by week roadmap to age-defying wellness. Don't miss out on actionable insights that could transform your weight loss journey!
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Items mentioned in this episode include:
Join the Swap it Don’t Stop it Challenge before the price goes up!
EP 88: Untoxicated: Living an Alcohol-Free Lifestyle with Jenn Kautsch
EP 136: Beyond the Bottle: Empowering Busy Women to Thrive in Sobriety with Casey McGuire Davidson
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Today, I've got a special episode for you – one that challenges the norm, shakes up tradition, and invites you to rethink the way you approach your health goals.
AND it’s actually one of the reasons why many people fail with their new year's resolutions.
Get ready to shift your mindset, break free from the cycle of waiting, and embrace a proactive approach RIGHT NOW to your well-being.
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Items mentioned in this episode include:
Join the Swap it Don’t Stop it Challenge before the price goes up!
Avoid holiday weight gain with my FREE Holiday Desserts Smoothie Guide!
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We have all been there - eating too much food during the holidays.
Sometimes it can be tempting to just give up all self-control and enjoy ALLL the holiday treats.
In this episode, you’ll walk away with 4 tips for how to combat holiday overeating so that the scale is a bit friendlier to you on January 1st!
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Items mentioned in this episode include:
Join the Swap it Don’t Stop it Challenge before the price goes up!
Avoid holiday weight gain with my FREE Holiday Desserts Smoothie Guide!
EP 57: Minding your Thought Life with Dr Krissy Doyle-Thomas
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Feeling the holiday stress creeping in?
Wondering how to maintain a healthy balance amidst the festive chaos?
Dive into this week’s episode to discover practical tips to navigate the holiday season, alleviate stress, and ensure a healthier, happier celebration.
Don't let the season's hustle and bustle get the best of you – listen not to learn how to navigate the holidays with less stress, more resilience and more joy!
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Items mentioned in this episode include:Join the Swap it Don’t Stop it Challenge before the price goes up!
EP 92: Get Out of Your Own Way and Stop People Pleasing with Tiffany Hall
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Are you trying to push through a phase of uncertainty in your life?
In this episode, we dive into the profound journey of navigating uncertainty and transforming it into a catalyst for personal growth and fulfillment.
I also get personal and spill the tea about my journey through life and business uncertainties, and the fear I felt launching my new brand, giving you some heartfelt advice for those rollercoaster moments.
If you're in a season of uncertainty, I've got practical tips to help you thrive. Don't miss out on how to foster resilience and maintain a sense of control amidst the unknown.
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Items mentioned in this episode include:Follow Food Swap Foodie on Instagram!
Grab Trudy’s Book Unbreakable
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Want to feel younger than you actually are?
Blue Zones hold the secrets to remarkable health, vitality and longevity.
Now, you might be wondering, what exactly are Blue Zones? Well, they're not mystical places or hidden paradises. Blue Zones are regions where people live significantly longer than the global average, often surpassing the age of 100 with remarkable frequency.
Join me in this episode as we embark on a journey to uncover the lifestyles, habits, and community practices that contribute to the longevity of these extraordinary places.
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Items mentioned in this episode include:Live to 100: Secrets of the Blue Zones on Netflix
EP 139: The Secret Path to a Sharper Brain & Mental Resilience
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As a nutritionist with a passion for promoting overall well-being, I'm excited to dive into a topic that’s incredibly important for everyone - the connection between exercise and your brain.
When it comes to health, we often focus on diets, weight loss, and stress management, but we sometimes forget that exercise plays a pivotal role in our physical and mental well-being.
In this week’s episode, we're going to explore the science, the benefits, and the practical strategies for incorporating exercise into your daily life to boost not just your body but your brain as well.
If you’re someone who hasn’t exercised in a while, doesn’t exercise consistently or keeps making excuses not to exercise, by the end of this episode you’ll be convinced exactly why you should move your body more and in fact I think you’ll even be excited to exercise.
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Items mentioned in this episode include:
Grab Trudy’s Book Unbreakable
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Does Daylight Savings Time increase Seasonal Affective Disorder?
Seasonal affective disorder (SAD), is a type of depression that comes and goes with the seasons. While some people experience SAD during the summer months, it is much more common during late fall and the winter months when we have reduced exposure to sunlight.
This lack of sunlight may wreak havoc with our internal clock that regulates sleep, waking and appetite. Listen to this episode to learn more about what Seasonal Affective Disorder is and what you can do to feel better.
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Items mentioned in this episode include:
Center For Environmental Therapeutics (CET)
Using Your Lightbox (CET)
Choosing a light therapy box (Mayo Clinic)
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As winter approaches, your immune system becomes your frontline defense against seasonal bugs and viruses. In this episode, we’ll delve into the science behind the immune system, the role of nutrition in fortifying it, and other lifestyle factors that are crucial for winter wellness. Join me in this journey to keep you feeling your best all winter long.
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Items mentioned in this episode include:Watch Trudy on Cityline
Roasted Cauliflower Soup
EP 133: Autumn Stress Relief: Strategies for a Tranquil Season
Watch Trudy on BT - The benefits to eating these seasonal foods
Fall Pear Smoothie
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Want to learn how to sip more mindfully?
Or maybe you’re looking to reduce your alcohol consumption for better health, stress management, or simply to embrace a mindful approach to drinking.
Joining us today is a special guest Casey McGuire Davidson who will be delving into the world of sobriety and the rising trend of the sober curious movement.
Casey is a Life & Sobriety Coach and the host of the Top 100 Mental Health Podcast, The Hello Someday Podcast for Sober Curious Women. As an ex-red wine girl who spent 20 years climbing the corporate ladder while holding on tightly to her love of wine, Casey’s passionate about helping busy women stop drinking and create lives they love without alcohol. Her work has been featured in The New York Times, NBC News and over 60 sobriety, motherhood and mental health podcasts and publications.
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Items mentioned in this episode include:
Casey Davidson's Instagram
Casey Davidson's Facebook
Casey Davidson's Pinterest
Casey Davidson's Youtube Channel
Casey Davidson's Tiktok
Casey Davidson's Free 30-Day Sober Guide
Visit Casey's Website
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Are you struggling with a lack of variety in your healthy eating journey? Well, let me tell you something - that's just a misconception! In fact, embracing healthy choices can bring even more enjoyment to your meals.
In this week’s episode, we will discuss how you can have a fresh perspective on healthy eating and how to turn each meal into a delightful and flavorful experience, making healthy eating an enjoyable and sustainable part of your life.
Tune in now and embark on this flavorful journey with us!
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Items mentioned in this episode include:
Free guide! Find relief from stress with these foods!
EP 132: From Chaos to Confidence: Overcoming 10 Common Meal Planning Hurdles
EP 133: Autumn Stress Relief: Strategies for a Tranquil Season
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Food is the fuel that regulates your mind and your body.
Every year World Mental Health Day is celebrated on October 10 to raise awareness of mental health and to drive positive change for everyone’s mental health.
In this week’s episode we embark on a journey through the fascinating world of nutrition and its profound impact on our mental health and stress levels. We'll uncover the science behind the connection between what you eat and how you feel, exploring the intricate link between food and mental well-being.
In this power packed episode, you'll receive actionable advice on how to seamlessly incorporate these mood-boosting foods into your daily meals as well as the foods that may lead to mood swings and increased stress.
Hit play and join me in exploring the link between food and mental health, and let's uncover the best foods for stress and depression together. Your mental well-being matters, and this episode will empower you to make informed choices for a happier, healthier you.
Disclaimer: Please note that while food can play a role in improving mental health and anxiety, it is important to understand that it is not the only solution. If you are currently struggling with thoughts of self-harm or facing severe mental health challenges, I strongly encourage you to seek immediate assistance from a qualified mental health professional.
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Items mentioned in this episode include:
Free guide! Find relief from stress with these foods!
EP 132: From Chaos to Confidence: Overcoming 10 Common Meal Planning Hurdles
EP 133: Autumn Stress Relief: Strategies for a Tranquil Season
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As the leaves change colors and the air turns crisp, we often find ourselves facing new challenges and stressors. The transition from the carefree days of summer to the structured routines of fall can be overwhelming.
That’s why in this week's episode, you’ll discover how to navigate this beautiful yet often hectic season with grace and tranquility.
Get ready to learn strategies and practices that can make this autumn your most tranquil and stress-free season yet!
Items mentioned in this episode include:
Free Guide! Discover Stress Busting Foods with Foods that Soothe
EP 89: Keeping Your Space And Mind Clutter-Free With Ysabelle Allard
IG: @sleepinglionretreats
Infinit: wellness everyday app
IG: @be.infinit
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In today's fast-paced world, maintaining a healthy diet can be challenging. Busy schedules, unexpected events, and the temptation of convenient but unhealthy food options often lead us astray from our meal planning goals. However, the good news is that it's never too late to get back on track with your meal planning and make healthier choices. In today’s episode, we'll explore 10 common meal planning roadblocks you might be experiencing and effective strategies to help you regain control of your nutrition and establish consistent, healthy eating habits.
Items mentioned in this episode:
FREE TOOLKIT! Take the stress out of meal prep
EP 30: Easy Plant Based Meal Prep
EP 79: How to Eat Healthy on a Budge
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As summer transitions into fall, many people find themselves in a period of adjustment. This transition can be challenging, but it's also an excellent opportunity to reset and establish healthy habits. In this week’s episode, we will explore how to ease back into a healthy fall routine, covering topics such as nutrition, stress management, and overall well-being.
Items mentioned in this episode:
FREE TOOLKIT! Take the stress out of meal prep
EP 88: Untoxicated: Living an Alcohol-Free Lifestyle with Jenn Kautsch
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I'm baaack!
You probably realized that I took a break from the podcast and I missed you guys so much but I'm back with an all new season of juicy episodes!
In this week’s episode we’ll uncover the transformative power of slowing down, nurturing your nervous system, and restoring well-being. Hit play grab a cup of tea and embrace the power of slowing down.
Items mentioned in this episode:
Manage stress with these foods
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We eat when we are happy and we soothe our woes with food when we are sad but did you know that cooking can also serve as a powerful form of therapy?
Cooking therapy, also known as culinary therapy, is gaining recognition as an effective way to promote mental, emotional, and even physical well-being. Listen now to discover the benefits of cooking therapy and how it can help to calm your mind and relieve stress…even if you don’t enjoy cooking!
Items mentioned in this episode:
EP 60: Best Vitamins and Food For Mental Health
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In a world that often demands our attention and energy to be directed outwardly, it's crucial to remember the importance of cultivating a positive relationship with ourselves. Tiffany Hall, a licensed psychotherapist joins us on the show this week for a thought-provoking discussion about the profound impact that self-connection has on our mental well-being.
Listen now to discover how embracing self-awareness and developing a genuine connection with yourself can unlock transformative changes in your mental health and how prioritizing self-care practices can nurture emotional resilience and promote a deeper sense of self-worth.
Items mentioned in this episode:
Tiffany's Website: www.themendingspacetherapy.com
Tiffany's program: www.blackgirlhealingacademy.com
Tiffany on IG: https://www.instagram.com/thisistiffanyrenae/
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Joining us today on the show is Nicole Waldron, a Mental Fitness Coach and one of the most empowering mental health advocates that I know.
Nicole brings extensive knowledge and years of experience in supporting caregivers. Now even if you’re not a caregiver, throughout our discussion, we explore how to overcome adversity and practical strategies and insights to help you prioritize your mental health so that you can manage stress, prevent burnout and live a more victorious life.
Items mentioned in this episode:
Nicole on Facebook
Nicole on Instagram
Nicole on YouTube
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May is the Mental Health Awareness Month and many people eat to feel better or relieve stress so in today’s episode we’ll explore 5 common triggers of stress eating and how to stop them.
Items mentioned in this episode:
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Eating and living healthy is more confusing than ever.
In this episode I share the obstacles that you may be facing with developing healthier habits and how to make it easier to develop rock solid habits so that you can eat and live healthier more consistently.
Items mentioned in this episode:
Join the Swap it Don't Stop it Challenge! (spots filling up!)
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Do you ever find yourself giving into your food cravings, especially when you are trying to stick to a healthy diet? You are not alone.
In today’s episode we will explore the biggest mistakes people make with managing food cravings and I share some practical tips on how to handle food cravings more effectively.
Items mentioned in this episode:
Join the Swap it Don't Stop it Challenge!
Grab my infused water recipes here
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Spring is a season of renewal, and what better time to reset your health goals and start fresh? Whether you've fallen off track with your diet and exercise routine or you're just looking to make some positive changes, there are plenty of ways to make the most of the spring season and get back on track. In this episode we'll explore some tips and tricks to help you hit your health goals this Spring and beyond.
Items mentioned in this episode:
Join the waitlist for my upcoming challenge
Infused water recipes
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If you’ve ever tried to eat healthier or lose weight, you know how hard it can be to stick to a healthy eating plan when you're constantly battling food cravings. Cravings can be a real struggle, and there are plenty of myths out there about how to manage them.
In this episode we'll dispel the 7 biggest biggest myths about managing food cravings and I’ll provide you with some tips to help you conquer them once and for all.
Items mentioned in this episode:
Join the waitlist for my upcoming challenge
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Spoiler alert! Meal planning can be a game-changer in terms of stress and time management.
Not only does it help you make healthier choices, but it can also save you time and money in the long run. In this episode, we'll explore the benefits of meal planning and you’ll also receive some solid tips and meal prep ideas to help you get started and stick to it.
Items mentioned in this episode:
Join the waitlist for my upcoming challenge
Butternut squash soup recipe
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Feeling like your life is too complicated, cluttered, and stressful?
You're not alone. Many of us lead busy lives and have endless demands on our time and attention, which can lead to feelings of overwhelm and burnout.
That's why it's essential to find ways to simplify your life, prioritize what matters most, and reduce the amount of stress and chaos in your daily routine. In this episode I help you to do just that so that you have more time and energy to focus on the things that truly bring you joy and fulfillment.
Items mentioned in this episode:Check out Trudy's book Unbreakable
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How well are you sleeping at night?
March is National Sleep month so in this episode, we sit down with sleep expert Alanna McGinn.
In this episode Alanna explores the transformative power of restorative sleep and how you can wake up feeling more well rested. She also provides practical tips for creating the ideal sleep environment and shares strategies for improving your sleep quality so that you can unlock your best self through better sleep habits.
Items mentioned in this episode
Alanna's website
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This is the last week of BHM and so I wanted to take the opportunity to highlight and celebrate powerful black voices that have been on the podcast.
In this special compilation episode you’ll hear from Leticia Ama Deawuo, Dr Ian Smith, Chrissy King, Danny Stone, Kym Niles, me. Some of the topics we discuss are racism in the food industry, racism in the wellness industry, the importance of mental health in the Black community and how COVID is affecting more Blacks than any other group.
Guest order list:
- Chrissy King | Stereotype is a Public Health Issues
- Martine Lopez | Challenging Mental Health Stigma In The Black Community
- Coach Lovemore | Living and Loving More
- Tiffany Hall | Overcoming People Pleasing Behaviours
- Trudy Stone | Caribbean superfoods
- Danny Stone | Unlock your inner champion
Items mentioned in this episode
TED Talk How racism makes us sick
Check out Trudy's book Unbreakable
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Heart disease is one of the leading causes of death worldwide, and taking care of your heart health may significantly reduce the risk of developing heart disease.
That’s why in this episode, you’ll learn about the top foods for heart health and how you can take care of your heart health for a healthier and happier life.
Items mentioned in this episode:Check out Trudy's book Unbreakable
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Did you know that heart disease is the leading cause of death for men and women in North America?
February is Heart Health month so I’m bringing back this powerful encore episode about heart coherence with the founder of the Academy of Culinary Nutrition Meghan Telpner.
Coherence is a practice, a mind and breathing technique where in the span of just 30 seconds, you can change the internal state of your body and your mind, and directly impact how your brain functions.
In this episode Meghan helps us understand how this simple practice can lead to greater balance and inner peace and less stress.
Items mentioned in this episode include:
Meghan’s website: MeghanTelpner.com
Follow Meghan on IG
Learn more about the Academy of Culinary Nutrition
Free Coherence Technique Class
Creating Inner Harmony In 30 Seconds
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Are you tired of playing it safe and living a life without fulfillment?
In this episode, we explore the power of taking bold action towards your dreams with mindset coach Mavic Bright. Mavic helps women explode in their personal and professional lives and runs the biggest female group coaching membership program in France.
In this jam-packed episode she shares insights on the importance of embracing risk in order to achieve a life of purpose and happiness and what gets in the way of achieving it.
Whether you're looking to make a career change, start a new business, or simply want to live a life that excites you, this episode is a must-listen. So get ready to be inspired, motivated, and empowered to take the bold steps towards your dream life.
Items mentioned in this episode:
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Mavic's Website
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“Very little is needed to make a happy life, it is all within yourself, in your way of thinking”
~Marcus Aurelius
Does happiness sometimes feel outside of your reach?
My guest this week, happiness expert Kathie Donovan, is giving you the shortcuts to happiness so that you don't have to take the long, hard way of achieving it.
In this episode, we explore the concept of sustainable happiness and how you can enjoy more joy and peace in your everyday life.
From setting boundaries to practicing gratitude, tune in to learn practical strategies for cultivating long-term fulfillment and well-being for a more rich and satisfying life.
Items mentioned in this episode:
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Kathie's Website
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What obstacles stand in your way of achieving financial freedom?
My guest on the show this week Martha Adams says that we need to think about achieving financial wellness from the inside out.
In this ‘Money Mindset,' episode Martha dives deep into the topic of achieving financial wellness and how to develop healthy money habits.
If you're looking to improve your current situation, this episode will provide valuable insights and inspiration. Tune in to learn how to take control of your finances and achieve the financial wellness you deserve.
Items mentioned in this episode:
Martha on Instagram: @MarthaAdamsMedia
Martha's Website: www.MarthaAdamsMedia.com
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Curious about intermittent fasting for weight loss?
Have food cravings that you just can’t seem to control?
This is the time of the year where I get asked A LOT of questions about weight loss so I thought I would share this encore episode with best selling author Dr Ian Smith where he shares the benefits of intermittent fasting and how to do it the right way for increased fat burning.
Items mentioned in this episode:
Dr. Ian Smith Instagram
Dr. Ian Smith Website
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As the new year approaches, many of us turn our attention to setting goals and making positive changes in our lives. But when it comes to setting resolutions, we often find ourselves struggling to stick to them. That's why more and more people are choosing to set intentions instead.
In this episode, we'll explore the difference between resolutions and intentions and the benefits of adopting a mindset of intention-setting. Tune in to learn how to set intentions that will help you create the life you want in the new year and beyond.
Items mentioned in this episode:Listener Survey | Please complete!
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Let keep it all the way real: Dieting or eating healthy during the holidays is haaaaard. There’s holiday dinners, office parties, nights out drinking with friends as well as all of those other random holiday events that pop up so it’s easy to fall off the wagon and if it’s already happened I want you to stop beating yourself up.
That ends now.
If you are struggling to eat healthier during the holidays or want to minimize holiday weight gain, then you’re going to love this episode.
Items mentioned in this episode:Grab my FREE Holiday Desserts Smoothie Guide
Listener Survey | Please complete!
Watch my Healthier Sugar Cookies video on YouTube
EP 109: How to Manage Holiday Stress
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Starting to feel the effects of holiday stress? I mean - who isn’t?!
If so, you're going to love today’s episode because I’ll be sharing the instant cure to manage holiday stress…
Items mentioned in this episode:
Grab my FREE Holiday Desserts Smoothie Guide
Watch my Healthier Sugar Cookies video on YouTube
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Should you be rotating your leafy greens?
With the cost of lettuce at an all time high, move over iceberg because now is the perfect time to experiment with adding in other nutritious greens like the ones I share in this episode.
If you’re thinking, well shoot I don’t even eat a lot of greens as it is already then you’ll also learn how you can easily add more greens into your diet.
Items mentioned in this episode:
Check out Trudy's Book Unbreakable!
Grab my meal plan - Eat Cheap Live Good
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Are you lacking energy and vitality?
Maybe you’re battling with aches and pain, fatigue, excess weight, inflammation, bloating, or brain fog?
My guest this week Agathe Mathieu (whose energy is off the charts!) regained her life by making some impactful changes to her diet and with a few easy tweaks, you can too!
In this week’s episode Agathe dives into the power of living foods, which she calls living cuisine and how you can tap into the power of food as medicine so that you can regain your vitality deliciously and efficiently become a pro in your kitchen!
Items mentioned in this episode:
Agathe's website
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Nova food classification
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Do you struggle with self confidence or belief in yourself?
Building self confidence and belief in yourself can radically change your mental health. This week’s episode is a bit different.
I just got back from a trip to Chicago where I attended a conference.
There were quite a few a ha moments and lessons that came up for me during the conference that I couldn’t wait to share with you!
Listen now to dive into the 5 lessons I learned and how they’ll help you to develop more belief and confidence in yourself so that you can become more successful in your personal and professional life.
Items mentioned in this episode:
Check out Trudy's Book Unbreakable!
Grab my meal plan - Eat Cheap Live Good
EP 79: How to Eat Healthy on a Budget
EP 70: Who Do You Need to Become to Get Unstuck?
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Having an optimally functioning digestive system and gut are necessary in order to get the most nutrients from whichever food you eat. Contrary to what we thought, digestive health really has a lot to do with the inner workings of our gut - that’s why I invited Wade Lightheart to walk us through the 5 stages of digestion so that you can learn how to spot and heal your digestive issues and feel your very best.
Items Mentioned in this Episode:
Wade's Website: bioptimizers.com (Use discount code mindyourbody10)
Wade's Instagram: https://www.instagram.com/bioptimizers/
https://www.facebook.com/BiOptimizers/
https://www.instagram.com/bioptimizers/
https://www.youtube.com/user/BiOptimizers
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Do you wake up feeling exhausted? Find yourself depending on caffeine to stay awake throughout the day?
Finding yourself more irritable or “hangry” (hunger that makes them feel angry) lately?
It’s possible that you may be suffering from adrenal fatigue.
On today’s show I talk about:
- What adrenal fatigue is
- What the symptoms are
- What you can do to heal from it
Hit play to learn more about adrenal fatigue and what you can do to heal from it naturally.
Items mentioned in this episode:
FREE GUIDE: Find relief from stress with these foods
Dr Will Cole Adrenal Fatigue Quiz
Arianna Elizabeth on YouTube
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Many women often feel dismissed by their doctor and hopeless after years (sometimes decades) of struggling with PCOS. My guest this week Danielle Desroche knows what it’s like to feel out of control of your body. She helps women heal the root cause of their PCOS so they can have regular periods and get pregnant naturally.
In this episode Danielle shares how she uses naturopathic medicine to heal PCOS and 3 things women can do today to improve their chances of getting pregnant with PCOS.
Items mentioned in this episode:
Follow Danielle on IG: https://www.instagram.com/drdanielle.nd/
Danielle's website: www.drdanielledesroche.com
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Is it possible to still eat what you like and hit your fitness goals?
My guest this week Miranda Lee says yes!
believes that healing your relationship with yourself and food will bring you much more peace and happiness than dieting ever could.
Miranda believes that it's totally possible to eat the foods you love, prioritize your mental health, and still reach your health and fitness goals. Hit listen now to listen as Miranda shares how you can ditch diet culture and finally heal your relationship with food.
Items mentioned in this episode:
Follow Miranda on IG: instagram.com/thisismirandalee
Miranda's website: thisismirandalee.com
Join Miranda's Empowerment Community: bit.ly/mirandaleefb
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Wish you could kick that sugar habit?
Our guest this week Danielle Daem shares the underlying pieces why you can’t stop eating sugar and how to step back into your power so that you can feel more in control around sugar.
If you’ve ever felt guilty for eating sugar or blame yourself when you can’t stop eating it this episode is a must listen!
Items mentioned in this episode:
Follow Danielle on IG: https://www.instagram.com/danielledaem/
Danielle’s website: https://danielledaem.com/
Join Danielle's free workshop: https://danielle-daem.mykajabi.com/stress-eating-series
Follow Danielle on FB: https://www.facebook.com/danielledaemcoaching
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This episode marks 100 episodes of the Mind Your Body Show!!
Since it’s such a special episode you KNOW I had to bring on a very special guest.
The one and only Coach Stone is in the building! My guest this week Danny Stone or Coach Stone as everyone calls him is also my amazing hubby!
Coach Stone believes that every single person has a champion inside of them.
They have greatness inside of them, and it's just that life has kind of gotten in the way and made them forget that. If you’re feeling stuck in life or know that you just want more out of life and not sure where to turn. Hit play and get your notebook out for a power packed inspirational episode.
Items mentioned in this episode:
Speak Up to Scale Up Challenge:
http://iamdannystone.com/challenge
The Grind and Gratitude Show Podcast
https://podkite.link/grindandgratitude
Champion You Academy:
http://championyou.academy
Danny's Website
Follow Danny on Instagram
Follow Danny on TIKTOK
Follow Danny on Twitter
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Cortisol is an essential hormone which affects almost every area of your body and its role in the body is more widespread than just its effects on your stress response.
Tune into this week's episode to learn a bit more about the stress hormone cortisol, the signs of high cortisol, the dangers of high cortisol and what you can do to get your cortisol levels down.
Items mentioned in this episode:
FREE Masterclass | When Food is Comfort | Save your spot!
Check out Trudy's Book Unbreakable!
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Food cravings - we all have them. Even me.
You might find yourself constantly giving into your food cravings despite your best of intentions to eat healthier and wonder why you can’t stop giving in to temptation.
But guess what? It’s not your fault. In today’s episode you’ll learn why your food cravings happen and how to stop them.
Items mentioned in this episode:
FREE Masterclass | When Food is Comfort | Save your spot!
Check out Trudy's Book Unbreakable!
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Class is back in session on the Mind Your Body show and we’re back with all new episodes!
Need help getting back into a healthy routine this Fall?
The new season kicks off with the scoop on How to Ease Back Into a Fall Routine and I share 5 ways to help you do that while keeping your sanity in check!
Items mentioned in this episode:
FREE Masterclass | When Food is Comfort | Save you spot!
Check out Trudy's Book Unbreakable!
Follow Trudy on Instagram!
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Trudy Stone Pinterest
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What’s your favourite summer food? I mean that food that just screams summer to you?
For me it’s definitely ripe juicy peaches.
Speaking of summer foods, last week I shared How to Deal with Food Pushers & Summer BBQs to help you to ward off temptation and this week in keeping with the summer theme I’m going to share 5 of the Summer’s Healthiest foods that you may want to consider adding to your diet. One of them may actually help to decrease fat storage!
Find out what that food is when you listen to this week’s episode…
P.S I’ll be taking a short break to soak in the sun! I’ll be back with brand new episodes and some amazing guests in August.
Items mentioned in this episode:
Join my newsletter and receive a FREE book chapter!
Watch me on Cityline | 3 summer cool-down drinks with added benefits
Dark Chocolate Cherry Beet Brownies
Peach And Toasted Coconut Breakfast Bars
Superfood Summer Cocktails
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During the summer, food temptations are everywhere...and then there are family and friends who lovingly give you food that may not be in line with your health goals.
It ’IS possible to survive the summer without sabotaging your health goals. And hey, remember that if you aren’t successful the first time, you can always try again.
In this encore episode, I share 5 survival tips that will help you stay in control of your health, what goes on your plate and what goes in your mouth. Tips that are easy, achievable and certainly doable to help you stay on track.
Items mentioned in this episode include:
Check out Trudy's Book Unbreakable!
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Many of us are feeling more inspired to uncover our best selves and create a more fulfilled life.
My guest on the show this week Coach Lovemore shares her story of overcoming burnout and grief, and how you can live a life of joy so that you can manifest the best in yourself and create a new life path.
Items mentioned in this episode include:
Follow Lovemore on IG: lovemorelifestylecoaching
Lovemore's Website
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We are living in a time where resilience is low, tensions are high and patience is running low. After a turbulent two years you may also be questioning what you are truly called to do in this world and feel a need to feed that desire to serve more.
That’s why I invited the founder of the Academy of Culinary Nutrition Meghan Telpner to the show to share a simple and life-changing technique that will allow you to achieve inner harmony in just 30 seconds. If you want to lower stress levels and be less reactive, and learn how to fulfill your calling in this world hit play to dive in!
Items mentioned in this episode include:
Meghan’s website: MeghanTelpner.com
Follow Meghan on IG
Learn more about the Academy of Culinary Nutrition
Free Coherence Technique Class
Creating Inner Harmony In 30 Seconds
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Are you a people pleaser and have trouble saying no? Do you ever feel guilty whenever you say no? Do you struggle with establishing boundaries or say yes to ALL the things only to regret it later?
If so you are going to love this episode with Tiffany Hall LMFT - a licensed psychotherapist, emotional wellness coach who shares how to stop people pleasing and how to overcome people pleasing behaviours.
Items mentioned in this episode include:
Follow Tiffany on Instagram: thisistiffanyrenae
Tiffany's website
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So we’re heading into summer and I know that you’re probably thinking about getting in shape and perhaps shed a pound or two. Last week I talked about some healthy habit hacks that you can squeeze into your busy life so if you missed it go back and check that out. This week I want to share some summer weight loss tips that you should consider to get that bod ready for summer.
Items mentioned in this episode include:
FREE DOWNLOAD 7 Ways to Melt Your Muffin Top
3 Weight Loss Smoothies
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So we’re heading into summer and ladies I know you’re thinking about working on that hot girl summer body but before you jump into another diet I want you to pay close attention to this episode, especially if you struggle with making changes to your diet.
If you’re feeling time squeezed you’re going to love today’s episode because today I’m going to share 6 easy healthy habit hacks to squeeze into your busy life.
Items mentioned in this episode include:
Join the Hack Your Habits Challenge
Fat burning detox infused water
EP 12: How Stress Affects Your Weight
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Keeping your space clutter-free can cause a lot of frustration in our lives.
My guest this week Ysabelle Allard shares how to work through all the stuff in your space and the stress of organizing it, as well as the health and wellness benefits to decluttering and organizing your home.
By the end of this episode you’ll be ready to tackle that messy closet or drawer with simple practical solutions that you can implement right away.
Items mentioned in this episode include:
Ysabelle's website: tidymystuff.ca
Follow Ysabelle on IG: @tidymystuff
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Concerned about your drinking habits?
At the end of a long, stressful day, it might feel natural to reach for a glass of wine but our guest this week Jenn Kautsch shares how to spot the signs of an unhealthy relationship with alcohol.
Sober Sis founder, Jenn Kautsch, is a pioneer in the movement of sober-minded living which is about making a conscious choice to be the best version of yourself and to live in an intentional manner creating the life you want. And sometimes…that means living alcohol-free.
Jenn shares the red flags to keep an eye out for, and what to do if you think you or someone you know might need help.
Items mentioned in this episode include:
FREE GUIDE - Meal Planning Toolkit
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Jenn Kautsch on IG: sobersis
Jenn Kautsch website: https://www.sobersis.com/
Jenn's 21 Day Challenge: https://www.sobersis.com/21-day-challenge
Is there a connection between stress and weight gain?
My guest this week Dr Deanna Rose joins the podcast this week to share why she thinks stress is underrated and why it’s affecting your ability to lose weight.
She also shares the progression of burnout, preventative measures you can take, and how to avoid it before it’s too late.
If you’re a go getter or high achiever, this episode is jam packed with gold nuggets on how to slow down and listen to your body so that you can give it what it needs to achieve some calm.
Items mentioned in this episode include:
FREE GUIDE - Meal Planning Toolkit
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Links for shownotes:
Dr. Deanna on IG: dr.deannawrose
Dr. Deanna's website: https://deannawrose.com/About
Feeling tired or sluggish lately?
It may be an iron deficiency. Iron is one of the most pivotal nutrients for your body.
Iron deficiency is a common worldwide problem and research suggests that as many as 80% of people in the world don’t have enough iron in their bodies.
So with that in this episode I’m going to talk about some of the best iron rich foods that you can add to your diet to make sure you’re giving your body the nutrition it needs.
Surprise! Greens are NOT at the top of the list. Find out what is when you tune into the show!
Items mentioned in this episode include:
FREE GUIDE - Meal Planning Toolkit
EP 84: 5 Foods You Should Always Have In Your Pantry
EP 83: 7 Foods That May Reduce Stress And Anxiety
As seen on the TV Show Cityline Better For You Butter Tofu
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SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram/com/trudyestone
Optimal gut health has become a hot topic these days but is it all hype?
Having a healthy gut should be a focus as part of your overall health as it’s connected to everything that happens in your body from supporting your immune system to regulating your mood.
Tune in as I share 3 things you don’t know about gut health so you can start taking steps to a healthier gut starting today.
Items mentioned in this episode include:
FREE GUIDE - Meal Planning Toolkit
EP 84: 5 Foods You Should Always Have In Your Pantry
EP 83: 7 Foods That May Reduce Stress And Anxiety
EP 5: How to optimize your gut for weight loss
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SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram.com/trudyestone
April is Stress Awareness Month and eating a healthy diet may reduce the negative effects of stress on your body.
In order to achieve optimal health, it's important to have healthy foods within reach and keep your pantry stocked with foods that are going to build your health rather than building disease.
So this week in honour of Stress Awareness Month I’m going to share some of the foods you should have in your pantry at all times to take the stress out of making easy healthy meals.
Items mentioned in this episode include:
FREE GUIDE - Meal Planning Toolkit
Chipotle Black Bean Soup
Easy Chickpea Flour Falafel
Chickpea Flour Blondies
Pumpkin Chili
Smoky Shakshuka as seen on Cityline
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SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram.com/trudyestone
April is Stress Awareness Month and the World Health Organization has called stress ‘the health epidemic of the twenty- first century - that was BEFORE the pandemic’. Up to 80% of all doctors visits are thought to be related to stress – 80%!
Stress can have devastating long-term consequences for your health so today in honour of Stress Awareness Month in this episode I share some of the best foods to help you ease stress and anxiety.
Items mentioned in this episode include:
FREE GUIDE! Foods that Soothe
National Suicide Prevention Lifeline - 1-800-273-TALK (8255)
National Suicide Prevention Lifeline website
Canada Suicide Prevention Service
Canadian Mental Health Association
Golden Turmeric Carrot soup
Sweet Potato, Carrot, Apple, & Lentil Soup
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SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram.com/trudyestone
When was the last time you woke up ready to take on the day?
Sleep and water have one major thing in common. No one seems to get enough of either. Sleep is as critical to your life as food and water, and it's time to put some respect on sleep. In this episode I talk about the importance of sleep and share some tips on how to sleep better at night so you can wake up feeling refreshed and alert.
Items mentioned in this episode include:
Follow Trudy on Instagram!
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram.com/trudyestone
There are only 24 hours in a day, and it never seems like enough.
Work deadlines, kids, relationships, cleaning, cooking, there are many demands on our time. You want to eat and live healthier but you have no idea how to squeeze in one. More. thing. In this week’s episode I share 6 tips for leading a healthy lifestyle with a busy schedule.
Items mentioned in this episode include:
Follow Trudy on Instagram!
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram.com/trudyestone
This week I'm talking about why you can’t stop eating at night. This is actually a question that I received from one of you! Tune in to learn why you can’t stop nighttime snacking and 4 things you can do to fix it! If you have a question or topic that you’d like me to cover on the podcast send me a DM on instagram (trudyestone) or complete the listener survey in the shownotes.
Items mentioned in this episode include:
Listener Survey | Please complete!
Velvety Beetroot Latte
Trudy’s Book - Unbreakable
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
SHOWNOTES: trudyestone.com/
INSTAGRAM: instagram.com/trudyestone
Wondering why your grocery bill is so high?
Food costs are on the rise and many people including myself are surprised at the amount of their grocery bill lately.
So what can you do if you’re trying to eat healthier on a budget? That’s what this episode is all about!
The tips I’m going to share today will help you cut money on your grocery bill while staying on top of your health goals.
Items mentioned in this episode include:
FREE DOWNLOAD - Meal Planning Toolkit
Flipp App
Trudy’s Book - Unbreakable
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Take your hand off that snooze button!
I’m going to go out on a limb and say that if I asked you if you wanted or desperately needed more energy your answer would be a ABSOLUTELY YES!!!
A lack of energy is something that most of my clients and readers have told me that they’re struggling with, especially during long, dark, cold winter days.
Need a boost? It all starts with these energy hacks to get more energy!
Items mentioned in this episode: Trudy’s Book - Unbreakable
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
So you want to eat more plants but you’re not sure where to start.
My guest this week Ashley Kitchens will show you how!
In this episode Ashley breaks down how to add in more plant based foods, the benefits of plant-based eating and how to handle people who might not be on board with your plant-based journey. She also gave the scoop on her secret tools and tricks for whipping up fast and and tasty plant-based meals.
Items mentioned in this episode: Ashley's website
Follow Ashley on on IG and TikTok: @plantcenterednutrition
Trudy’s Book - Unbreakable
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods. The Caribbean has much more to offer than just a warm and sunny vacation escape. Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health.
In this episode I share 6 Caribbean superfoods that you may want to add to your diet.
Items mentioned in this episode include:
Meal Planning Toolkit
Ep 26: The Truth About Habits and Willpower
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Trudy Stone LinkedIn
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Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today. Happy Valentine’s Day! So we all know that Valentine’s Day is typically about snuggling up with your boo, maybe going out for dinner and perhaps a box of chocolates or overpriced roses get thrown into the mix but today I want to talk about you and how you can love yourself better not just today on Valentine’s Day but always.
Whether you are in a relationship, a mother, a parent, a brother, a wife or husband when you love yourself better you’ll have better relationships with those around you as well as a better relationship with yourself. So today I’m going to share 5 ways that you can do that.
Items mentioned in this episode: Trudy’s Book - Unbreakable
FREE guide - Foods that Soothe
Trudy’s Facebook Group
You Can Heal Your Life Book - Louise Hay
EP 70: Who Do You Need to Become to Get Unstuck?
EP 64: Why You Struggle to Eat Healthy
EP 22: Why You’re Not Losing Weight - Despite Doing Everything Right
10 minute guided morning meditation
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3 key takeaways from this episode:
- To change your behavior, your habits and your health for good, you need to start believing new things about yourself.
- Without some serious work-life boundaries, working from home means that work can easily seep into the rest of your life, result in burnout, and affect your mental health.
- If you have an unhealthy relationship with food, it's very likely that you don’t know how awesome your body can feel when you nourish it with the right foods
Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today.
Food is the fuel that regulates your energy and mood, which can also significantly affect your memory and focus. Just like your car can’t run without fuel, your brain can’t run without the right fuel also. Food has the incredible ability to affect your memory, mental clarity, and focus, so the best place to start is what you put on your plate.
So this topic actually comes from a question I got from one of you! So Marianna asked “What are the best foods for concentration and memory?” So that’s exactly what we’re going to talk about today.
I’m going to share 5 of the best foods that will help to improve your memory and focus.
Items mentioned in this episode:
FREE guide - Foods that Soothe
Trudy’s Book - Unbreakable
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
3 key takeaways from this episode:
- You don’t need to remove carbs from your diet completely, you just need to be a bit smarter about the ones that you do eat. The quality of the carbs you eat matters.
- A high-sugar diet can lead to excess glucose in the brain, which studies have linked to memory impairment
- Approximately 90% of the American population is deficient in choline, a nutrient that is key for memory
CONSTANTLY FEELING HUNGRY FOR MORE?
Turns out those food cravings may not be your fault.
This week on the Mind Your Body show Dr. Adrienne Youdim, author of the new book Hungry for More joined me to share her mission to transform the weight loss narrative to one that is both empowering and compassionate.
We talked about The Science Of Emotional Hunger, how we sabotage ourselves and how to move past it so we can live more physically and emotionally fulfilling lives.
Items mentioned in this episode:
Dr Adrienne Youdim's Book Hungry for More
Dr Adrienne Youdim's Website
Dr Adrienne Youdim Instagram
Dr. Adrienne Youdim Facebook
FREE guide - Foods that Soothe
Follow Trudy on Instagram!
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Trudy Stone Pinterest
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Feeling down lately?
The winter blues are very common, with many of us experiencing a mood shift during the colder, darker days of winter. You may find yourself feeling more lethargic and down overall.
Our brain cells depend on certain nutrients and when we don’t get them we don’t function as well. The foods we choose to eat are incredibly important to our brain health and mood.
So what can you eat to help give your mood a boost?
In this week’s episode I dive into 5 foods you should be adding to your diet daily to boost your mood…
3 Key Takeaways:
- Food impacts your mental health and needs to be part of the equation when you choose what to eat.
- Stress and depression burns out the B Vitamins in your body, Vitamin B6 in particular helps manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.
- Research shows that people diagnosed with depression tend to have lower levels of omega 3s in their blood
Items mentioned in this episode:
FREE guide - Foods that Soothe
Sweet Potato Carrot Lentil Soup
Blueberry Coconut Chia Seed Parfait
Mediterranean Salmon Bake
Mental health Support Canada
Mental health Support USA
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Trudy Stone Pinterest
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Ever wonder what the best detox foods are for cleansing and weight loss?
Listen up because I’m breaking down the 5 best detox foods that have natural detoxing properties to help cleanse your body for weight loss or every day health, and how you can add them to your next meal.
Items mentioned in this episode include:
Enrollment the Hack Your Habits Challenge is now closed!
Beet Energy Drink
Sweet n Sexy Pink Quinoa Salad
A new year always brings new opportunities for growth in so many areas of your life.
Some of the things that you desire may be already happening for you but you don’t even realize it because you’re so focussed on what’s not working for you or you’re so tied to a specific outcome.
In this episode you’ll learn how you can grow and level up this year, who you need to become to get unstuck and how to achieve what you desire in life.
Items mentioned in this episode include:
Join the Hack Your Habits Challenge
EP 64: Why You Struggle to Eat Healthy
Lori Harder - Earn Your Happy Podcast: How Your Blessing Will Be Granted and Delivered to You
Takeaways:
- Remember whether you think you can or can’t - you’re right.
- The obstacle is not the enemy; the obstacle is the way.
- Take a look at those things that are wrapped in sandpaper and appreciate the lesson that it's trying to teach you.
How do you want to feel this year?
The start of the new year always brings so many possibilities. We have the best intentions and want to do all the things to lose weight or eat healthier.
Today instead of talking about resolutions, which most people break everyday, we’re going to talk about how to set set intentions so that you can feel your very best this year and make it easier to do so.
Items mentioned in this episode:
Join the Hack Your Habits Challenge!
What if you could get PAID to work out?
Nicole Pekerman, founder and CEO of Paid Workout Corp., joins the Mind Your Body Show this week. If you need some motivation to stick to your workouts this is an episode you don’t want to miss!
She shares how Paid Workout Corp.,an innovative fitness motivation app, keeps people motivated to work out by paying people money for reaching their fitness goals and has awarded $100,000 to date. Want some of that? Tune into the show to learn how you can get paid to sweat!
Items mentioned in this episode:
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Paid Workout Website
Paid Workout App
Nicole’s quick home workout
Can meditation actually accelerate your weight loss?
Stephanie Wagner, Trainer & Program Specialist at Healthy Minds Innovations joins the show this week to share her health journey and how meditation helped her to lose 80lbs.
If you're curious about mediation and where to start she also shared tips on how to squeeze in meditation when you’re short on time and how meditation can help you to navigate all of the stressors we face during the holiday season.
Items mentioned in this episode:
Healthy Minds App
Use code: MINDYOURBODY for 10% off the Jumpstart Meditation Challenge registration price
Healthy Minds Innovations Website
Follow Healthy Minds on Instagram
Minimize Holiday Weight Gain with my FREE Holiday Smoothies Guide
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
One of the best things about the holiday season is all the food!
We have all been there - eating too much food during the holidays. Sometimes it can be tempting to just give up all self-control and enjoy ALLL the holiday treats.
Listen to the latest episode of the Mind Your Body Show to learn 4 tips for how to combat holiday overeating so that the scale is a bit friendlier to you on January 1st!
Items mentioned in this episode include:
Follow Trudy on Instagram!
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
Avoid holiday weight gain with my FREE Holiday Desserts Smoothie Guide!
Dr Krissy episode 57
Did you leave a review? Send an email with a screenshot of your review to info@trudyesone.com for a chance to have your question answered on the show!
We live in a very rushed society and in a world where we are always on and always consuming Jas Moon joins the show this week to share how to nourish our brains our bodies through a concept called energy fasting.
Jas explains what energy fasting is and why it’s important. This was a very fascinating episode where I learned some things about myself as well and the way in which I show up in the world and I’m sure you’ll learn a little bit more about yourself in this episode as well.
Items mentioned in this episode include:
Follow Jas Moon on Instagram
Jas Moon Website
Learn how to leave a review on iTunes
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
This week I’m doing something a little different and I’m taking an audience question from you!
This week’s audience question is:
Why do I struggle so much with eating healthier? I've been struggling with eating healthy and sticking to it. I just want to get back on track and stay there. Please help me.
Listen to learn what you struggle to eat healthy and what you can start doing today to move you in the direction of your health goals.
Takeaways:
1) Your choices with food are built on your identity as an eater
2) Your identity could be holding you back from achieving your health goals
3) Your current behaviors are simply a reflection of your current identity
4) The more evidence you have for a belief is the more strongly you’ll believe it
5) There are 3 layers of behaviour change
Items mentioned in this episode include:
Listener Survey | Please complete!
Learn how to leave a review on iTunes
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Feeling foggy and unfocussed and like you can’t think clearly?
Brain fog and fuzzy thinking can make you feel like you’re not being productive which can affect both your work and relationships, and leave you feeling completely helpless. Diet can definitely play a huge role in helping you to have more energy and greater mental focus so you can slay the day.
In this episode I share what brain fog is, what causes it and 7 ways that you can clear brain fog.
Items mentioned in this episode include:
Listener Survey | Please complete!
FREE Guide! Foods that Soothe
Ep 48: How to Stop Stress Eating
Takeaways:
1- Brain fog is defined by psychologists as the inability to think clearly.
2- It can appear as a symptom of depression, anxiety, or stress
3- Typical brain fog symptoms include confusion, forgetfulness, inability to focus, fatigue, and low mental energy
4- The root causes of brain fog fall into two different categories: lifestyle-related or a side effect of a medical condition or medication
5- Brain fog often comes down to what you put on your plate
Feeling too lazy to cook? This week I’m pulling back the curtain on what I eat and what you can eat when you’re just too damn lazy to cook.
So the good news is there's a bunch of pretty nutritious, super quick (and, importantly, delicious) meals you can make when you're feeling lazy. In fact, having a lazy meal every so often is a great way to give yourself a break, alleviate some of the guilt you might be carrying about not eating healthy more often and while creating a positive relationship with food.
Listen to learn 5 things that you can make when you are too lazy to cook.
Items mentioned in this episode include:
Eat Cheap Live Good Meal Plan Guide - use discount code ‘mybshow’
Cityline - Smoky Shakshuka
EP 30: Meal planning for people who don’t like to cook
Chickpea Mac n Cheese
High Energy Breakfast Smoothie
Trudy’s Book - Unbreakable
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
Are you one of the 20 million people who dreads the fall?
Seasonal Affective Disorder feels like the start of a long and dreary season especially those who live further north and experience the shortening of daylight.
It’s important to know what the symptoms of SAD are, and that there are ways to cope with it. I’ll share with you five ways to help you get through it in this week’s episode.
Here’s a sneak peek of what’s in this episode:
- Each year, people who suffer from SAD often have a hard time getting to sleep, difficulty waking up in the morning, low energy, increased appetite especially for sweets and salty food. They also experience weight gain, poor concentration, brain fog, tendency to isolate, low mood, etc.
- SAD is linked to lack of light.
- It's believed that Vitamin D deficiency as well as the lack of sunlight combined to produce disruptions in your brain
- Eat and supplement with serotonin in mind.
Links mentioned in this episode:
FREE E-book - Foods That Soothe
Center For Environmental Therapeutics (CET)
Using Your Lightbox (CET)
Choosing a light therapy box (Mayo Clinic)
Episode 31: Why Are More Black Americans Dying of COVID-19?
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Trudy Stone LinkedIn
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Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today.
How have you been feeling lately? I mean really. Our world is more complex than ever before and many of us are feeling the effects.
October is World Health Literacy Month and one of the most important factors to maintaining our health is our mental health so today we’re going to talk about how you can enhance your mental health with nutrition.
Bereavement, isolation, loss of income and fear are triggering mental health conditions or exacerbating existing ones. Many people may be facing increased levels of alcohol and drug use, insomnia, and anxiety.
Today we are going to address 5 nutrients that may have a huge impact on your mental health and mood and practical strategies you can apply to your own diet. Now I want to preface this by saying that changing your diet is not the be all and end all but it may help significantly.
Items mentioned in this episode include:
FREE guide - Foods that Soothe
Breakfast TV - Tips to help you stay on top of your healthy habits
Loaded Vegan Nachos
Pumpkin Chili
Mental health Support Canada
Mental health Support USA
Trudy’s Book - Unbreakable
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
Nighttime snacking is a huge problem that affects a lot of people and can sabotage both your health and weight loss goals.
Here is why you can’t stop nighttime snacking and 4 things you can do to fix it:
Items mentioned in this episode include:
Trudy’s Book - Unbreakable
FREE GUIDE! Foods That Soothe
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
As the weather starts to cool down, you may notice a slight shift physically. Perhaps your digestion is off or maybe you’re feeling more fatigued than normal. Eating natural, whole foods in accordance with the changes in seasons will help to achieve nutritional balance throughout the year.
In this episode I share how to give your body the support it needs to thrive during the change in seasons so you feel energized and at your very best!
Items mentioned in this episode include:
Meal planning toolkit
Velvety Beetroot Latte
Crispy Harissa Cauliflower Tacos
Slow Cooker Veggie Pumpkin Chili
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Trudy Stone Pinterest
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Are you focussing on all of the things that you lack or don’t have in your life instead of living in gratitude?
Are you actively managing your thought life? If you don’t know what that is you’re about to find out in this episode.
This week on the Mind Your Body show Medical Neuroscientist and Professor Dr Krissy Doyle-Thomas joins us to talk about how to manage your thought life and all of those negative thoughts that you have and how to change your brain with every thought!
Items mentioned in this episode include:
Dr Krissy Doyle-Thomas Instagram
Dr Krissy Doyle-Thomas LinkdedIn
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I get it - we all want abs of steel but it’s time to start thinking about your core in a different way.
In this episode my guest Trista Zinn, the founder of CoreSet Fitness talks about the importance of a core restoration program and she will completely change the way that you look at your core. She also talks about her special technique to not only stretching the core but will also help you to strengthen your pelvic floor.
Key Takeaways:
- Signs and symptoms of pelvic floor dysfunction
- What the core REALLY is
- How to train the deepest part of your core
- The importance of a core restoration program
Items mentioned in this episode include:
Trista's websites:
https://coresetfitness.com
https://hypopressivescanada.com
Follow Trista on Instagram
Follow Trista on Facebook
Meal planning toolkit
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
Okay so maybe you eat a vegetable or two...occasionally And use the stairs instead of the elevator….maybe
Or maybe you’ve been exercising and eating healthy but the scale’s still not budging.
What gives?
Well, today I’m going to share 5 weight loss mistakes that you might be making.
If you’re listening to this episode then I’m assuming you probably could use a little help hitting your weight loss goal or maybe even just getting back on track and eating healthy more consistently.
Then I want to invite you to join the Shed and Shred challenge which starts on Sept 27!
Items mentioned in this episode include:
Join the Shed and Shred Challenge!
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Ep 10 How Intermittent Fasting Works For Weight Loss | Dr. Ian Smith
Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today.
In spite of low carb diets that are growing in popularity, carbohydrates are still an important part of weight loss and overall health. In spite of what many people may have you believe - it IS still possible to still enjoy carbohydrates and meet your weight loss goals.
Also, as I'm sure I don't need to tell you, stress makes you crave all the wrong types of food BIG TIME. Carbs, sugar, salt, and fat are just some of the cravings we have when we're stressed.
For me, it’s carbs. Without a doubt. Bring on those fries!
With many of us now working from home we’re mindlessly munching more than ever before so you can also look at these as healthier swaps from some of the foods you’re currently snacking on. So with that, today I’m going to share 6 Healthy Carbs for Weight Loss….
Items mentioned in this episode include:
Join the Shed and Shred Challenge!
Chickpea Mac n ‘Cheese’
Banana Blueberry Streusel Bread
Zucchini Bisque
Dr Axe Episode
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Class is back in session! Here on the Mind Your Body show as well as with the kiddos going back to school and I’m sure my listeners who are parents are happy about that.
Today we are talking about routines y’all.
It can be hard to get back into a routine and get back on track after the summer so today I’m going to share some tips with you on how to do just that!
I’m hoping that the 5 tips I’m going to share with you today will help you to get back into a routine and re establish or create some healthy habits this Fall.
Items mentioned in this episode include:
Listener Survey | Please complete!
Meal planning toolkit
Join the Shed and Shred challenge wait list
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
We’re all facing a certain amount of uncertainty and stress in our lives right now, but the truth is that no matter what’s going on in the world, what has the greatest impact on your stress levels is the smaller choices we make every day.
Today I’m sharing 5 ways to stop stress from taking over your life so that you can develop better habits for your mental well-being.
Items Mentioned in this episode:
Listener Survey | Please complete!
Rise and Strive
Cityline | 4 Vital Nutrients Drained by Stress
2 Ways You Can Support This Podcast:
- Rate
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Thank YOU!
Are you feeling unmotivated and exhausted?
Do you feel lethargic and like you could use more energy?
If so you’re not alone.
The secret to getting healthy is supporting your body’s energy levels.
On today’s episode I’ve invited certified nutritionist Alexa Schirm to the podcast who will be talking about energy drains and gains and how to get more energy and keep it.
If you need some help recalibrating your energy by the end of this episode you’ll learn a few easy ways to help your energy flow and how you can feel more energized starting right now!
Items mentioned in this episode:
Alexa’s website
Alexa's Instagram
Made for Living Well Podcast
FREE E-BOOK Stress Busting Foods
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
Have you thought about changing your diet this Spring?
Spring has officially arrived and many of us have been hibernating all winter eating comfort foods.
In Spring, our bodies naturally sense an opportunity for a fresh, clean start to cleanse ourselves of any accumulated toxins.
Ready to hit reset this Spring? Want to know which foods may help to spring clean your diet? Listen to find out!
Items mentioned in this episode:
FREE Guide - 5 Detox Foods
Blueberry Coconut Chia Seed Parfait recipe
Velvety Beetroot Latte recipe
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
Why do you get up in the morning?
Why is having a sense of purpose important?
In this episode we talk with Jaya Jaya Myra, internationally acclaimed author, TEDx & motivational speaker, TV personality and creator of the Well Method.
Topics in this episode include:
- How a purpose-driven life impacts your mental and physical health
- Nutrition as the future of mental health care
- The importance of a daily routine on your overall well-being
- How to overcome obstacles associated with real personal growth and self healing
- How to create a fulfilled purpose driven healthy life
Items mentioned in this episode:
Jaya Jaya's website
Jaya Jaya’s Book - The Soul of Purpose: A Step-By-Step Approach to Create A Purpose-Driven, Healthy Life
Follow Jaya Jaya on Instagram
FREE E-BOOK Stress Busting Foods
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Do you turn to food to manage stress?
If so you’re definitely not alone.
One of the ways that many people are comforting themselves during the pandemic is with food.
If that’s you then you’re going to love this episode because I’m going to share 5 ways to stop stress eating.
Items mentioned in this episode:
FREE E-BOOK Stress Busting Foods
Join the Shed and Shred Wait List
Chickpea Mac n Cheese Recipe
Salted Caramel Protein Balls
Double Chocolate Avocado Cookies Recipe
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Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Have you ever wondered - how do I know what’s actually healthy?
Are eggs good or bad for me?
Is coffee good for me or bad for me?
Eating and living healthy can be confusing but it doesn’t have to be.
March is nutrition month, so in honour of Nutrition Month I thought I would share some tips on how you can know what’s actually healthy so that you can make smarter more informed choices to help you hit your health goals and to remove some of the overwhelm when it comes to eating healthier.
Links mentioned in this episode:
FREE Meal Planning Toolkit
Pegan Diet - Dr Mark Hyman
EP 15: 10 Ways to Lose Weight on a Budget
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Trudy Stone Pinterest
Trudy Stone YouTube Channel
This is the last week of BHM and so I wanted to take the opportunity to highlight and celebrate powerful black voices that have been on the podcast.
In this special compilation episode you’ll hear from Leticia Ama Deawuo, Dr Ian Smith, Chrissy King, Danny Stone, Kym Niles, and myself.
Some of the topics we discuss are racism in the food industry, racism in the wellness industry, the importance of mental health in the Black community and how COVID is affecting more Blacks than any other group.
Here’s a sneak peek of what’s in this episode:
[5:40] Chrissy King - why it’s important for people of colour to see themselves represented in fitness spaces and the impact of racism on health.
[6:44] Dr. Ian Smith - why intermittent fasting works and the benefits it has on your body
[9:44] Martine Lopez - the root of mental health stigma among black people and why the black community needs more mental health resources and the importance of the language we use
[14:01] Danny Stone - one of the major stresses in people’s lives that he sees as a coach and how to monetize your passion
[17:40] Kym Niles - the barriers that Black women face when working out
[22:15] Leticia Ama Deawuo - food deserts and how where you live, and the type of income you have has a direct impact on your health and your overall well-being
[26:15] Trudy Stone (me) - a key vitamin most Black people are deficient in and some things that you may want to consider that may help to protect you against viruses and support your immune system
Links mentioned in this episode:
Ep 41 - Fitness, Mindset & Racism In The Wellness Industry With Chrissy King
Ep 10 - How Intermittent Fasting Works For Weight Loss With Dr. Ian Smith M.D
Ep 19 - Challenging Mental Health Stigma In The Black Community With Martine Lopez
Ep 27 - The Power Of Passion In Health And Healing With Danny Stone
Ep 17 - The Black Woman And The Stigma Around Fitness With Kym Niles
Ep 16 Black Health Matters Too: Racism in the Food System with Leticia Ama Deawuo
Ep 31 Why Are More Black Americans Dying Of Covid-19 With Trudy Stone
FREE Meal Planning Toolkit
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Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Cathy Biase is a breast cancer survivor who understands the emotions tied to a cancer diagnosis. She is now a certified Holistic Nutritionist and Cancer Coach who is dedicated to helping people understand the power that lies at the end of their fork.
In this episode of Cathy shares the new direction of cancer care; one that considers the whole person and the whole disease. She talked about why it matters what you eat for both cancer prevention and care as well as functional foods and lifestyle choices that are integral to both.
Here’s a sneak peek of what’s in this episode:
- [16:42] Why it’s important to have a solid nutrition plan when you are going through cancer treatment
- [17:50] How fasting can be used in cancer care
- [19:53] Should you avoid detoxing during cancer treatment
- [21:06 ] The importance of your microbiome and circadian rhythms for cancer prevention
- [26:19] Functional foods for cancer prevention and care
Links mentioned in this episode:
Cathy’s website
Cathy’s course - The Integrative Cancer Nutrition Method
Work with Cathy 1:1
Follow Cathy on Instagram
FREE Meal Planning E-book
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Follow Trudy on Facebook!
Trudy Stone Pinterest
Trudy Stone YouTube Channel
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods.
The Caribbean has much more to offer than just a warm and sunny vacation escape.
Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health.
In this episode I share 6 Caribbean superfoods that you may want to add to your diet.
Here’s a sneak peek of what’s in this episode:
[1:30] The Caribbean is just overflowing with an abundance of nutrients, minerals and antioxidants, which makes them overlooked when we think about superfoods to boost our health.
[2:36] Breadfruit is a great source of complex carbohydrates, which help to manage your blood sugar.
[3:09] Plantains may help with digestion and are also really rich in potassium with about 20% of your daily recommended amount.
[7:03] Sea moss is also known as Irish Moss, and it's a type of seaweed that's made into a drink, and it has a lot of different nutrients.
[7:19] Sea moss has been called a sex potion because it's really high in zinc, which has a strong impact on testosterone levels so amazing for men's health.
[8:26] In my free e-book, you'll learn how to stock your kitchen and remove the confusion about what's actually healthy. The e-book also contains healthy, delicious recipes so that you can put those ingredients into action and give your body the nutrients that it needs. Grab it now at trudyestone.com/pantry.
[9:06] Adding high potassium foods, like sea moss to your diet can significantly improve mental function.
[9:53] Cassava is high in resistant starch, a type of starch that bypasses digestion, which feeds your beneficial gut bacteria, which may help to reduce inflammation and also promote digestive health.
[10:37] Having a healthy gut is also important for your body to assimilate the nutrients from the foods that you're eating, because sometimes you might be eating the healthiest of foods. But if your gut isn't healthy, your body is not able to fully absorb those nutrients.
[10:49] Okra is a nutritional powerhouse typically added to gumbos or stews. Okra is high in fibre which helps to improve digestion, as well as helping you to manage those cravings. It's also high in calcium, vitamin C, and folic acid. folic acid is actually really great for mental health as well.
[13:07] Sorrel is known best as a rich red Jamaican punch or tea that's made from dried hibiscus flowers. It offers many nutrients such as calcium and ir
Links mentioned in this episode:
Ep 26: The Truth About Habits and Willpower
Bare Essentials Free ebook
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Trudy Stone LinkedIn
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Trudy Stone YouTube Channel
Food and herbal remedies are medicine and that they have the power to both prevent and heal diseases.
My guest this episode is Dr. Josh Axe, DNM, DC, CNS, is the founder of the world’s #1 most visited natural health website, DrAxe.com. He is also the bestselling author of multiple books like Keto Diet, Eat Dirt, Collagen Diet, Gut Repair, and the most recent one, Ancient Remedies.
Dr. Axe has long been an advocate for traditional holistic medicine that enhances our health, both in the present and the long-term, and has helped millions of people achieve a healthier, happier life that is free from toxic, expensive pharmaceuticals.
Today we discuss his latest book, ANCIENT REMEDIES, the first book to candidly explain the very best of these time- tested, life-enhancing practices, and shows readers how to use ancient prescriptions to lose weight, increase vitality, and treat more than 70 specific conditions, including autoimmune disease, IBD, chronic inflammation, and more.
Here’s a sneak peek of what’s in this episode:
- [3:31] A big part of what got me to the natural health space was a health crisis in my family.
- [3:47] My family growing up, we didn’t know about natural health. We had no idea that it made a difference whether we ate french fries or blueberries. We just didn’t know the importance of nutrition.
- [9:58] They all leech nutrients from the body. There is not a single medication, everything from aspirin to a chemotherapy drug all have a side effect and deplete your body from nutrients.
- [16:25] We went back to her oncologist after 4 months. We got a call the next day about her CT Scan and her exact words were “This is highly unusual, we don’t typically see this but your tumors have shrunk by more than half. I wanna see you again in 9 months but keep doing what you’re doing.” Today it’s been about 15 years since then and my mom is in the best shape of her life.
- [17:56] Food that looks like a certain body part is beneficial for them.
- [28:57] You can tell different things, this is how you’re wired. All that being said, you can take a quiz to find out which element you are.
- [29:24] If you come into a conflict, how do you respond? Some people respond with worry. So that’s going to affect their upper digestive system and their pancreas. They’re going to be more susceptible to acid reflux, diabetes, blood sugar issues.
- [35:14] Fire element as a nation, like the Hispanic culture, the Italian culture, are a very passionate culture. They’re passionate, loving, and love community. They’re most susceptible to high blood pressure and heart conditions.
- [36:09] That being said, there is a specific diet for each one of those people to make sure you’re supporting that organ system. An example is the Keto diet is good for some people that are Fire elements, and some people that are Earth, and on occasion Metal. But Wood and Water elements will knock you out on a Keto diet. That would be terrible.
- [42:26] Have faith over fear.
- [43:22] Get yourself in a good emotional state.
- [44:54] I think that diet is 50% or less. I think your emotional state is just as important as what you’re putting in your body.
- [46:10] The top nutrients we need to be getting in this order would be Zinc, Vitamin D, and Vitamin C.
- [46:53] So many people have placed themselves in a state of fear. We’re missing out on our community.
- [47:32] Change your diet, work on your mindset and good things will come about.
- [49:39] Start your morning with a spiritual triathlon, with a good breakfast, and a good workout, you’re setting yourself up well.
Links mentioned in this episode:
Ancient Remedies Book Amazon
Dr. Axe Website
Ancient Nutrition
Dr. Axe Facebook
Dr. Axe Instagram
Dr. Axe YouTube
Dr. Axe Books
Bare Essentials Free ebook
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What if you were told that you had a brain tumor? What would you do?
My guest on this week’s episode Jamie Brown is a brain tumor survivor and tells his compelling story of courage and triumph.
With over thirty five years in the Entertainment Business, Jamie has worked with some of the biggest celebrities in Hollywood. Such personalities like Chris Tucker, Eddie Murphy, and Michael Jackson top his A-list.
In this inspirational episode Jamie and I chatted about his journey with healing from a rare tumour, and the many life lessons he learned along the way. We also talked about foods that have a low frequency that zap your energy and how people that are currently struggling with their health can get started today to achieve the results that they feel might be out of reach for them.
In this episode Jamie and I chatted about:
- [1:01] The type of tumour that Jamie had is a very rare tumour only found in infants and children up to seven years of age.
- [5:16] Jamie's tumour has actually helped 2 million people worldwide.
- [6:12] Attending Physician Neurosurgeon Sanjay Gupta MD, along with a skilled team of medical doctors were instrumental in Jamie's remarkable recovery
- [6:12] How Jamie discovered he had a brain tumour
- [6:12] Jamie's out of body experience when he was deceased for 15 minutes.
- [17:57] The most important thing that I've learned in life is try. If you have not tried, you have not failed.
- [18:58] Jamie on the power of reading, and how reading saved his life.
- [18:58] Jamie's book I ate My Way Back to Health So Can You.
- [28:51] As a nutrition consultant the one thing Jamie suggests people do to improve their health
- [29:05] Food has one primary purpose. The purpose of food is to give you life.
- [31:42] The connection between the foods that we eat and those foods having life and those foods having energy
- [32:02] Everything in life has a frequency
- [33:57] With every bite, you're either fueling health, or you're fuelling disease, it's one or the other.
- [34:10] Benefits of an alkaline diet
Jamie's Website
Grab Jamie’s Book
Follow Jamie on Instagram
FREE E-book Bare Essentials
The Magic of Thinking Big by David J. Schwartz
Food and Healing: How What You Eat Determines Your Health, Your Well-Being, and the Quality of Your Life
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How we can create a more inclusive environment in the wellness space and is racism a public health issue?
My guest Chrissy King is keepin' it real on these two topics and so much more. You may have heard of her because of her vital article ""Is Fitness Only for Thin, White Women?" or her other viral interview in Shape "Why Wellness Pros Need to Be Part of the Conversation About Racism".
Chrissy King is a fitness coach, writer, speaker, strength coach, and truth-teller with a passion for creating a diverse and inclusive wellness industry. She has been featured in SELF, SHAPE, BuzzFeed, Muscle and Fitness, and Livestrong, among others.
In this episode, Chrissy and I are chatting about:
- [1:26] Strength is a skill, just like any other skill in life that you develop,
- [4:19] Strength is transferable and the strength I gained in the gym, I feel like that transferred into every area of my life.
- [5:06] The only way that you're going to grow. And the only way that you're going to find out what you're capable of, and what your limitations are or aren't, is just to try and just to put yourself out there.
- [11:57] When we think about representation is so important for people to see themselves represented in fitness spaces because you feel more comfortable going into a space where you know, at least someone looks like you or someone that has a similar identity to you.
- [16:09] We have to start to look outside of our own identities when we are trying to address health and wellness.
- [21:02] Racism has an actual impact on our health
- [22:16] Coronavirus has two to three times the death rate for black America, black people, than it does for other groups.
- [30:07] Moving our bodies in ways that feel good.
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Chrissy's website
FREE E-book Bare Essentials
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The average American consumes over 150 lbs of sugar per year.
Canadians consume 88 lbs.
Scary when you consider that high blood sugar is one of the biggest risk factors for depression.
In fact studies show that countries with the highest intake of sugar also have the highest rates of depression. On today’s episode we’re talking alll about sugar. What it does to your brain and your body and how you can minimize your intake of sugar for a healthier lifestyle.
- [1:53] High sugar intake is linked to obesity, metabolic syndrome, type two diabetes, high cholesterol, heart disease, fatty liver disease, cancer, and most importantly, inflammation.
- [6:52] Alzheimer's is now being called type three diabetes by experts, because it's been linked to a high sugar diet.
- [8:26] It might not be your fault that you're hooked on these foods. And here's why.
- [9:49] In addition to the effects of sugar on the brain, it has wide reaching effects on the rest of your body.
- [9:55] When your insulin spikes it makes you crave even more simple carbs, which spike your blood sugar and more sugary treats. So this hazard cycle contributes to obesity, waking heart disease, cancer, lack of energy, and a lowered immune system. It's a devastating, never ending cycle.
- [11:12] Sugar is an important source of energy. In order to maintain your energy levels, you need to keep your blood sugar levels stable.
- [11:33] Many people also turn to sugary treats to give their energy a boost, but it's only a bandaid solution that takes your energy levels and makes it worse.
- [13:25] Learn how you can burn belly fat and make it easier with my free guide - seven ways to melt your muffin top fast backed by science, you can find it over at trudyestone.com
- [13:42] Sugar sources that you think are healthy, but they're not.
- [14:54] Sugar sweetened beverages are a major problem for most people and if it is for you as well I want to encourage you to start here.
- [17:32] High fructose corn syrup is a nasty life sucker that's found in processed foods and sodas. It's harmful because our bodies converted into fat very rapidly, which leaves us with muffin tops and jiggly arms.
- [18:00] Many people think that dried fruits are automatically good for you because hey, it's fruit, right. But most of the time, they have added sugar as well.
- [19:58] Fruit and if eating fruit bad is for you
- [20:56] How you can tame that sugar dragon lurking inside.
- [24:54] Many people are deficient in fibre, which is probably one of the reasons why you have these intense sugar cravings.
- [26:11] Belly Fat is a common struggle for people looking to lose weight, and it can also be harmful to your health.
- [27:21] Alternative sugars that you can try right now.
- [33:54] Insulin is the hormone that's made in your pancreas and its role is to help your body to shuffle around sugars from your food into your cells.
- [36:40] There's another crucial overlooked thing you can do to help you to manage your sugar intake.
- [38:24] If you're struggling with sugar addiction, and things like that, look to other parts of your life that you can kind of optimise to reduce the burden that you place on your willpower
- [38:47] Setting up your environment for success and make sure that your environment is in line with your healthy eating habits.
Links mentioned in this episode:
Unbreakable Book
Book a Free Call with Trudy
Free guide - 7 Ways to Melt Your Muffin Top
EP 9: Addicted to sugar and junk food? Hyperpalatable foods and how they wreck your weight loss
EP 14: How To Lose Weight and Create Healthy Habits Without Willpower
Liva Date Sugar
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I know that many of us are glad that 2020 is over and see 2021 as a fresh new beginning. One of those new beginnings for most people is a new diet.
If you're starting a new healthy eating plan to lose weight, you need to listen to this first.
There are 4 keys to a successful weight loss plan that I’m going to be sharing with you today. You’ll be happy to know that none of them require weighing your food or counting macros!
- [0:00] Most of us struggle with weight loss because of our mental chatter. Now we all have beliefs about ourselves, whether we know it or not. And we're making choices each and every day based on those beliefs. Your mindset can either gives you the momentum and the motivation you need or it can be your worst critic that sabotages your success.
- [5:11] If you have trouble with how to get motivated, or how to be motivated, it could have nothing to do with your drive. Instead, it could actually be that you have the wrong goal, or not emotionally connected to your goal, or you haven't defined your goal well enough.
- [7:45] If you struggle with motivation, it's likely that you're experiencing some inner blocks that prevent you from the clarity you need to get motivated.
- [10:48] We get so caught up in these quick results, not realizing that the process routines and habits towards achieving these goals are more important.
- [12:09] Most people obsess over breaking bad habits, when the focus should be on replacing bad habits. Dream big, but start small, small things done consistently, every day over time will eventually develop into habits that will help you to achieve your goal.
- [13:34] The Mediterranean diet was also voted the best overall diet in 2019, as well as 2020.
- [14:12] The brain also determines why how and where body fat is stored. Your brain also drives your metabolism, your hunger, your food choices, your motivation to exercise or not, and hormone production. So it really is important to nourish your brain and your body so that it's easier for you to lose weight.
- ]15:00] Many people believe that they could improve their lives, if only they had more of that magical power known as willpower.
- [17:05] There are a couple of things you can do to start to change your behaviour around food so that you no longer struggle with willpower.
- [21:10] Finding someone to keep you accountable is also helpful for feedback and reinforcement.
- [22:23] So if you've been frustrated with trying to make healthy changes, or lose weight to no avail for months, and maybe because your weight loss plan isn't sustainable.
- [22:48] Chronic yo yo dieting you know to fit into a dress for a special occasion or bikini for a vacation that completely burns your metabolism out.
- [25:00] If you happen to be listening to this episode when it gets released on January 4, I definitely want to make sure that you don't miss out on this opportunity to save money and to shed and shred your old beliefs and shred that weight with my Shed and Shred Program.
Links mentioned in this episode:
Shed and Shred Program
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It’s been quite a year for us, and our health took the front seat this time. I hope you had time to reflect and assess your habits, your diet, and your lifestyle.
I’m grateful for all the love and support you’ve shown, so we’ve come up with a special treat for the final episode featuring the best clips that will help you make lasting changes to your health.
You’re going to hear from Kim Niles, fitness expert and coach, who worked in the fitness industry for over 15 years; Dr. Ian Smith, a best-selling author and TV host of “The Doctors” who talked about the benefits of intermittent fasting; Danny Stone, personal development coach, speaker, podcast host who talked about why you’re stressed at work; LA Wade - host of Cocktales with LA for a refresher on meal planning tips, and from yours truly for some tips from most downloaded solo episodes.
Here’s a sneak peek of what’s in this episode:
- [4:23] If you don't change how you eat, your lifestyle, your environment, and your friends who you hang out with that keep you the way you are, nothing's going to change.
- [6:39] It's an investment to learn, about your body, to get your body assessed. Everybody's body is experiencing different things.
- [9:30] Everything is being done because of what the external eyes can see. You're only masking for the untrained eye.
- [10:57] What is it that's holding people back from pursuing something they're passionate about. They don't think they can turn their passion into a job or make money.
- [11:10] When I ask people, do you love what you do? People often say: It pays the bills.
- [17:12] You have to be clear on your Why. It was one of the key reasons for me losing weight as well. It was having a strong Why.
- [20:22] Learn to recognize the difference between emotional hunger and true hunger.
- [21:09] With emotional eating, you're likely to keep eating even if you're full. When you satisfy physical hunger, you're likely to stop eating when you're full.
- [22:59] Hunger is like your oil light. When you’re low on oil, your oil light comes on. No matter how many times you turn your car on or off, the oil light is going to come back on until you give it oil.
- [23:14] Cravings are like your Bluetooth. When you get into your car, and the dashboard says, do you want to connect your Bluetooth? If you don’t do anything at all, eventually, that prompt is going to go away.
- [25:09] The reason why intermittent fasting works, one of the reasons is because it’s simple energy management.
- [25:50] Intermittent fasting causes fat burning.
- [28:08] Your thoughts are part of your illness, your inability to lose weight, and your wellness.
- [29:16 ] That bad, guilty feeling makes you eat even more food.
- [30:02] Your beliefs are changeable. You have the power to change them.
Links mentioned in this episode:
Unbreakable Book
Book a Free Call with Trudy
Bare Essentials Free ebook
Chocolate Avocado Cookie Recipe
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Trudy Stone LinkedIn
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MYB Episode 17 - The Black Woman And The Stigma Around Fitness With Kym Niles
MYB Episode 27 - The Power of Passion in Health and Healing with Danny Stone
MYB Episode 30 - Meal Planning For People Who Don't Like to Cook with LA Wade
MYB Episode 3 - Why Can’t I Stop Eating: 5 Ways To Control Appetite
MYB Episode 10 - How Intermittent Fasting Works For Weight Loss | Dr. Ian Smith
MYB Episode 1 - Why Weight Loss is All in Your Head
COVID-19 has traumatized the world, but no group has been more impacted than frontline healthcare workers. After months of battling the pandemic (and no end in sight) they are facing unprecedented levels of stress, depression, anxiety, hopelessness—and increasingly, post-traumatic stress disorder.
That's why today's guest - Dr. Diana Hendel – joins the show to provide mental health tune ups for frontline healthcare workers who are struggling to cope with COVID-19.
As an executive coach and former hospital CEO she shares tips for healthcare professionals on how to navigate the pandemic and the traumatic stress they have experienced and continue to face.
Dr Hendel not only shares tips exercises, tools, and tips for frontline workers - she also shares how we can love and support those in our lives working in healthcare.
Here’s a sneak peek of what’s in this episode:
- [05:56] I love being part of a group that’s there for others.
- [06:09] In one moment, they’re delivering their first baby, and in the next moment, a family is dealing with the most difficult, the most traumatic day of their life, the passing of a loved one.
- [06:56 ] I put that 27 years of experience to good use by helping other organizations and other leaders, particularly navigating through traumatic situations but also with leadership.
- [08:23] We often think that healthcare workers are accustomed to seeing death and traumatic stress. Yes, that does happen. Healthcare workers are amongst the most resilient, the grittiest, the toughest, the strongest people emotionally we’ll ever meet.
- [08:48] The traumatic effects of this pandemic have been enormous. It would be understandable that they would struggle with that traumatic stress, acutely, or chronically.
- [09:29] Sleep, food, and exercise are really important. More important than ever for health workers.
- [10:08] Having a regular practice for health workers at the beginning of the day, at the end of the day, and throughout the day if possible of grounding. Being able to ground back to their circumstances, refocus on what’s important, what matters, and purpose in life.
- [14:20] It’s different for different people. Some of us want to be told it’s going to be okay; some of us want a pep talk. Others just want empathy, to hear, “I know how you feel. I understand.”
- [16:29] In expressive writing, you have these writing prompts. It starts to jog all those thoughts in your head, getting them out of your head and getting them on paper.
- [19:00] They can’t just disappear and leave their shift. They need to stay in the moment. At the same time, continuing to just repress or suppress those feelings can cause harm.
- [19:13] When we’re stressed, when we’re traumatized, we tend to hold our breaths.
- [19:44] Taking several deep breaths and moving into box breathing can be helpful.
- [20:35] The practice of grounding that people can do every day by bringing an immediate grounding or anchoring. So if I’m triggered and can’t leave the situation, I can reground and anchor as I’m breathing.
- [21:46] The buddy system with our co-workers or having a fire team can help. Healthcare workers are usually very bonded, and having a level of trust to have the ability to talk about how we can help each other is important.
- [22:33] Tapping into those connections, camaraderie, and purpose can be important at the moment. Often we need our co-workers to do that.
- [23:25] On a break, a person can sit on a chair, go through a body scan, exercise, a body relaxation, or a short meditation; those can be helpful.
- [24:08] Remaining connected to others is essential.
- [25:34] When we eat these grounding foods grown close to the ground, it carries that energy and passes it on to you. Examples of these are potatoes, carrots, and beets that you can add when you’re packing your lunch.
- [26:33] Add the leafy greens and add good foods after partaking the unhealthy food as much as possible. Forgive yourself for eating those donuts and fast food but counter it by adding healthy food.
- [29:35] Be there to listen to them without judgment or not to fix things.
- [33:38] My favorite way to take care of my mind and body is hiking. I’m an avid hiker in any weather or any condition. I love hiking because it forces me to breathe. I’m not an easy breather. I’m a breath-holder. Hiking allows me to get into a rhythm. I have to breathe. I’m forced to breathe. It’s also very meditative. It puts me in touch with the natural world. My mind doesn’t wander. I can only be present when I’m hiking.
Links mentioned in this episode:
FREE Holiday Smoothie Recipe Book - Get it here!
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Why Cope When You Can Heal - Buy the book here for a Healthcare Worker
Diana Hendel LinkedIn
The holiday season is here and for many, the holidays are a fun and cheerful time of year. Unfortunately for some, instead of cheerful celebrations, this holiday season may bring feelings of stress, loneliness, anxiety, or maybe even depression. The effects of the ongoing pandemic will no doubt affect how we celebrate the holidays this year.
That's why today's guests - Dr. Carlin Barnes and Dr. Marketa Wills, two Harvard-trained psychiatrists and co-founders of Healthy Mind MDs, LLC – join the show to provide expert advice for those who will be alone for the holidays, for children who will experience a much different celebration, and for families dealing with the sadness of being away from loved ones this year.
Here’s a sneak peek of what’s in this episode:
- [03:10] This may be the first holiday season without loved ones. Undoubtedly, this will be a difficult time for many of us and especially our children.
- [07:04] Some of the disinformation is that people who have mental illnesses can’t live productive lives.
- [07:15] Another piece of disinformation is “I can’t access mental health treatment.”
- [09:56] About 70% of Americans say the pandemic affected their stress levels significantly. All of us were dealing with stress in a certain way.
- [10:20] I’m just glad that the nation is willing to engage in a more productive conversation about mental health, mental wellness, and mental illness.
- [11:45] Everyone is in a different situation vis-à-vis the pandemic. Different people have different beliefs about whether or not the pandemic is happening.
- [12:08] Respect other people’s views. Respect other’s opinions about the pandemic but also make the decisions for ourselves.
- [14:16] Recognizing and having empathy is an excellent way to start those conversations.
- [15:04] Everybody’s situation about the holidays is unique and different. You need to weigh what’s going on in your life.
- [15:54] Be clear, be polite, insert humor. Keep it focused on safety — safety for yourself and for your household.
- [16:36 ] Ask your child what do they know. A lot of children have disinformation. A lot of them are thoughtful and have learned a lot about the pandemic.
- [16:53] Talk to your kid when you’re not multi-tasking.
- [17:04] You want to talk to the child where they are at their developmental age and stage.
- [19:55] Start and have a plan. Take those 3 days and figure out how you want to spoil yourself.
- [20:48] Honor the fact that you may be feeling alone or the fact that you may be feeling lonely.
- [21:20 ] Take charge of that day. Be proactive and really challenge yourself to make use of the downtime that we have during the pandemic.
- [22:02] Rates of adoption from SPCA have gone up for pets. If you’re a pet person, thinking of getting a pet at this time, and you’re single, and living alone, this is a great idea.
- [22:59] We want to be connected. Being alone doesn’t necessarily mean you’re alone shutting your apartment and feeling lonely.
- [27:06] We have to be creative right now. We’re in a whole new territory.
- [27:43] Empower the elderly in our lives to stay abreast of the facts about the pandemic. Do whatever they can do to help their immune systems.
- [35:46] There are so many benefits from getting out into nature. It’s not just about exercise. It’s the connectedness that you feel in nature.
Links mentioned in this episode:
FREE Holiday Smoothie Recipe Book - Get it here!
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Healthy Mind MDs
Understanding Mental Illness - BUY THE BOOK!
Understanding Mental Illness book on Amazon
Dr. Marketa Wills - Instagram
Dr. Carlin Barnes - Instagram
Dr. Carlin Barnes Website
Blogs on Psychology Today by Dr. Wills and Dr. Barnes
We’re more stressed than ever before, but stress itself is not the problem. It’s how we relate to stress. The stress response is critical to our survival.
Too much stress is toxic, but a little can actually make you stronger.
In this episode, I share six healthy short term responses to stress and six long term harmful effects of stress, and what you can do to cope.
Here’s a sneak peek of what’s in this episode:
- [00:43] We don’t have to react to each stimulus.
- [3:25] Nearly half of all Americans are anxious about the possibility of getting sick, with more than 1/3 saying that Coronavirus has a serious impact on their mental health.
- [04:36] Too much stress is toxic, but a little can actually make you stronger.
- [4:49] Increase in insulin in the short term means that your body won’t store any sugar in your liver and muscle cells. It will result in having more sugar staying in your bloodstream, which means that more will be available for the brain.
- [5:21] In the short term, your body’s resources are directed at making the stress hormone cortisol to help deal with the immediate threat at the expense of sex hormones.
- [5:59] In the short term, the body’s resources are directed away from digestion because it’s a non-survival function at that moment.
- [6:24 ] In the short term, small amounts of cortisol improve your brain function in a short, stressful situation.
- [7:18] When we’re in a thrive state, our logical brain is in control, and we can make sensible decisions.
- [7:30] The more frequently you feel stressed, the more powerful your emotional brain will become, making you more anxious.
- [8:05] When you ruminate on sadness and negativity, it reinforces a sense of sadness and negativity.
- [8:08] If you cultivate compassion, joy, and inner freedom, then you build up resilience and face life with more confidence.
- [9:32] In the long term, inflammation that becomes chronic and unresolved, increases your risk of most chronic diseases.
- [10:49] The countries with the highest intake of sugar also have the highest rate of depression.
- [11:05] Depression is inflammation in the brain.
- [13:41] The space between the stimulus and the response is like a giant pause button.
- [14:40] Breathe in for a count of four, hold it for a count of four, and then exhale for a count of seven.
Links mentioned in this episode:
Join the Rise and Thrive Retreat!
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Trudy Stone LinkedIn
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Trudy Stone YouTube Channel
We’re all facing a certain amount of uncertainty and stress in our lives right now, but the truth is that no matter what’s going on in the world, what has the greatest impact on your stress levels is the smaller choices we make every day.
In this episode, I share six mistakes that you may secretly be making that are making your stress worse —and how to tweak them to develop better habits for your mental well-being.
Here’s a sneak peek of what’s in this episode:
- [2:40] Each of these small choices can affect your mood more than we realize.
- [2:57] You’re drinking liquid stress.
- [4:53] You don’t need to feel completely deprived if you are cutting back on alcohol.
- [6:39] You’ll uncover how to de-stress your diet with nutrition-based tools to feel better faster, how to improve your sleep when stressful thoughts keep you up at night, and how to nourish your body to release stress.
- [7:20] You’re spending too much time on social media.
- [7:52] College students who limited their time on Facebook, Instagram, and Snapchat to just 10 minutes a day reported significant decreases in depression and loneliness compared to those who didn’t.
- [8:50] Take a look at your screen time to see when you’re spending the most time on your phone.
- [9:03] You’re eating the wrong foods or turning to foods for comfort.
- [11:05] You’re not moving enough.
- [11:21] Being sedentary and not getting enough movement lowers feel-good brain hormones such as serotonin, causing you to feel angry and irritable.
- [12:23] You’re not giving yourself enough love.
- [12:55] When we have no time to reflect and recover mentally, we become irritable.
- [13:20] Those positive vibes will transcend to other areas of your life.
- [14:40 ] When you talk negatively to yourself, you’re changing your body chemistry.
- [15:40] Rewire your brain to cope with stress and use stress as your superpower.
Links mentioned in this episode:
Join the Rise and Thrive Retreat!
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
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Trudy Stone YouTube Channel
Episode 29: Self-Care During a Pandemic
Get Gruvi - Non-Alcoholic Beverages
One of the greatest advancements of the cannabis industry has been the explosion of cannabis-infused edibles.
In this episode of the Mind Your Body Show, Sean Seurattan, co-founder of the Heightened Chef, joins me in the kitchen where we make two edible recipes and talk about the cannabis industry and how cannabis may be used in the treatment of stress and anxiety.
Have you been curious about cannabis and edibles?
Then you won’t want to miss this informative episode! Make sure to head over to my YouTube Channel to watch the full episode where we make two infused recipes!
Disclaimer: Please consult with your doctor before trying edibles and to determine if cannabis is right for you.
Here’s a sneak peek of what’s in this episode:
- [8:07] The cannabis industry has taken off.
- [8:37] It’s very exciting to be in this industry, especially now that it comes from a place of being taboo. This was something that many people were not allowed to do for a long time, and you were persecuted for doing it.
- [9:54] Marijuana became legal in Canada last October 17, 2018.
- [11:50] A lot of people decide about edibles from their first experience, and I can’t say that is the best avenue to choose from. A lot of people’s first experience with edibles can sometimes be a little dicey. Edibles are different from any type of controlled substance.
- [12:18] Your body has to process the THC in the food, and that can take a long time. It differs for every person. Every person has a different metabolism.
- [12:40] Go low and slow. Go with a low dosage and use it slowly over a long period.
- [13:04] Understand how you’re consuming it and how it affects your body.
- [13:48] You can never overdose on THC.
- [14:32 There are things you could do naturally to bring yourself back down.
- [14:40] CBD is a natural counteracting agent to THC.
- [15:02] Natural things that may help you down are things like citrus and smelling black pepper.
- [17:02] Carrots are grounding food.
- [17:57] Celery is a really good food to support the liver.
- [28:04]Coconut milk is a good source of healthy fat.
- [28:25] Parsley is a great source of anti-oxidants, immune support, digestive support, and it also has anti-fungal and anti-bacterial properties.
- [30:21] Garlic is also great for gut health too.
- [31:41I think our general health is so important.
- [33:04] Cannabis can be cooked in any type of cooking, and it includes healthy cooking.
- [33:43] Cannabis has a myriad of health benefits.
- [34:01] A lot of people use it to help them sleep.
- [34:24] It helps increase appetite. It can be useful for medical patients doing chemotherapy who have decreased appetite. It helps them eat when they need to eat.
- [35:12] It has that calming effect.
- [36:00] Cannabis can help with pain management.
- [38:56] Once you’ve found the sweet spot, where you know how many milligrams of THC it requires to get you where you want to be.
- [40:03] I think the beverages would be a great way to start. You can get the effects better right a; you can judge better.
- [44:48] The cannabis plant has different strains, there are different species within the genus.
- [52:47] There’s a simple equation you can follow to help you determine the amount of THC you’re actually putting into your food when you’re cooking.
- [53:53] In every situation, it has to be a type of fat. The THC molecule attaches to the fat molecule in butter or any type of oil. That’s why everyone uses infusions in oil because of the fat content. The best one we could use is coconut oil.
- [1:05:03] That vinegar trick is the easiest one to make an edible.
- [1:05:42] The sky is the limit once you’re able to infuse it with fat.
- [1:12:13] Just focus on your breath.
Links mentioned in this episode:
Recipes for Cream of Celery Soup and Asian Popcorn
Computation of THC in your edibles
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Episode 5: How To Optimize Your Gut For Weight Loss
The Heightened Chef Instagram
Sean Seurattan's Instagram for Event Updates
The Heightened Chef Facebook
The Heightened Chef Website - COMING SOON!
Are you one of the 20 million people who dreads the fall?
Seasonal Affective Disorder feels like the start of a long and dreary season especially those who live further north and experience the shortening of daylight.
It’s important to know what the symptoms of SAD are, and that there are ways to cope with it. I’ll share with you five ways to help you get through it in this week’s episode.
Here’s a sneak peek of what’s in this episode:
- [3:52] Each year, people who suffer from SAD often have a predictable set of symptoms. They have a hard time getting to sleep, difficulty waking up in the morning, low energy, increased appetite especially for sweets and salty food. They also experience weight gain, poor concentration, brain fog, tendency to isolate, low mood, etc.
- [4:32] It’s disruptive because it happens every year and lasts for a long time.
- [4:45] SAD is linked to lack of light.
- [5:23] It's believed that Vitamin D deficiency as well as the lack of sunlight combined to produce disruptions in a part of your brain called hypothalamus.
- [6:58] Experiment with bright light therapy.
- [8:54] Try negative ion therapy.
- [10:26] It's been shown to help 75% of people with SAD.
- [11:10] Forest bathing is simply spending time amongst trees. Time spent amongst trees leads to lower cortisol levels, reduces pulse rate, and lowers blood pressure.
- [11:52] Eat and supplement with serotonin in mind.
- [13:57] Just because it's cold and the days are short, it doesn't mean that it's not sunny especially in the middle of the day.
- [15:23] There's something magical about being grounded on the earth and in a playful frame of mind. It feeds your soul and nourishes your mind.
Links mentioned in this episode:
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Rise and Strive Free eBook
Rise and Strive Free eBook
Center For Environmental Therapeutics (CET)
Using Your Lightbox (CET)
Choosing a light therapy box (Mayo Clinic)
Episode 31: Why Are More Black Americans Dying of COVID-19?
It’s a fact that more Black Americans are dying because of COVID-19.
Is it because of the system? Our diet? Why is this the case?
I’ll dive into some reasons why people of color are at more risk. Most importantly, I’ll share with you what we can do to battle this virus and take personal responsibility for our health.
Listen in and help me take action to change it.
Here’s a sneak peek of what’s in this episode:
- [2:37] The numbers are showing a disturbing trend with African Americans being infected and dying from this virus.
- [2:50] As of mid-August, black people and other people of color makeup 83% of reported COVID-19 cases in Toronto. 21% affect black people, who only make up 9% of the city’s overall population.
- [7:14] This is a wake up call for the black community.
- [7:56] I really started to examine my lifestyle and what I was doing. I realized that my values were inconsistent with how I was actually living.
- [8:11] It all comes down to personal responsibility.
- [8:24] You can’t get fat or obese and then blame the system, or say it’s because of systemic racism.
- [9:40] It’s not a cure, but you should get more Vitamin D. Most blacks are low in vitamin D. It helps with immune health and respiratory health.
- [14:47] Many are suffering in silence and isolation.
- [14:58] During this difficult time, affording the cost of mental health services can be a barrier in the African American community.
- [15:25] I know many of you are getting COVID fatigue, and you’re itching to get out and resume your normal activities. But this virus is killing, slaughtering our community.
- [15:58] Getting five to thirty minutes of sun exposure at least twice per week. The best source really is the sun.
- [16:44] Eat more anti-inflammatory foods.
- [20:20] We as black people, must act.
Links mentioned in this episode:
Book a Free Call with Trudy
Bare Essentials Free eBook
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Stone YouTube Channel
Podcast Links:
Episode 16: Black Health Matters Too: Racism In The Food System With Leticia Deawuo
Episode 15: 10 Ways To Lose Weight On A Budget
Episode 19 : Challenging Mental Health Stigma In The Black Community with Martine Lopez
Links and references:
Taraji P. Henderson Boris L Henson Foundation (Free Virtual Therapy Campaign)
COVID-19 Deaths by Race and Ethnicity
Vitamin D Deficiency in Blacks
iTunes Podcast Links
Challenging Mental Health Stigma in the Black Community with Martine Lopez
Black Health Matters Too Racism in the Food System with Leticia Deawuo
10 Ways to Lose Weight on a Budget
Too busy to meal plan? Or maybe meal planning feel like torture...
It doesn’t have to be! This week on the Mind Your Body show LA Wade, host of Cocktales with LA joined me in the kitchen to whip up 2 delicious plant-based recipes - Sesame Tofu Quinoa Bowl and Portobello Mushroom Fajitas.
Hate meal prepping like LA or need some tips on how to do it consistently?
Tune into this week's episode “Meal Planning for People Who Hate to Meal Prep"!
Here’s a sneak peek of what’s in this episode:
- [9:18] Food is health. Investing in your health, making delicious food, it really does fill your body. It helps you do all your different projects.
- [10:25] How can I expect those foods to give me energy when those foods didn't have energy themselves.
- [13:00] I like Quinoa because it's a gluten-free grain, it's high in protein and high in fiber. Fiber is a nutrition that a lot of people are deficient in.
- [13:20] It really helps to balance your blood sugar and protein.
- [15:23] When it comes to meal planning, I like to make sure I have a few key staples in my kitchen at all times. It makes it easier for me to throw together a meal more quickly.
- [15:47] I'll set aside time to sit down and plan out what I want to eat next week.
- [16:18] Say for example you only have red pepper, broccoli, black beans recipe you can just google those words and a bunch of things will come up.
- [16:35] You’re spending less money at the grocery store and less food waste overall.
- [17:21] If you don’t put it in your calendar, it does not happen.
- [18:35] If you’re really short on time, forget about the recipes. What you can make sure of instead is that you have a protein, a veggie, a side, and a salad.
- [19:51] Say we have four pieces of salmon, and two kinds of seasoning. So you season two salmons with one seasoning, and the other two salmons with the other seasoning.
- [21:57] Make it fun, fast and flavorful.
- [22:58] Have different theme nights. One night could be Italian, another could be Mexican, another night could be pizza night, or seafood night.
- [23:58] Time is really of the essence. If I have something that’s pre-arranged, then it cuts the time it needs to make it, I am more likely going to do more cooking.
- [24:48] When you have an instant pot, you literally have to throw your ingredients into the instant pot and you can walk away.
- [25:31] Sesame oil is another staple that I love having on hand because it just adds a lot of flavor to dishes.
- [28:51] Ginger also has a lot of great benefits for the brain itself because it helps increase the blood flow to the brain.
- [29:41] When your gut health is poor, that means you’re probably going to have higher risk for depression, anxiety, be irritable, and have bad moods.
- [33:53] Your Why is going to keep you going throughout your day.
- [36:50] You are the sum of your habits. It’s not about eating perfectly. It’s about making the choices that will benefit your body, most of the time.
- [38:17] Use your food as gratitude.
Links mentioned in this episode:
Sesame Tofu Quinoa Bowl & Portobello Fajita Bowl Recipes
Full episode on YouTube
Bare Essentials Free eBook
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
LA Instagram
LA Twitter
LA YouTube
Cocktales with LA Ep 14: Sexual Health w/ Culinary Nutritionist Trudy E Stone
This pandemic could easily put us in a feeling of being overwhelmed, sluggish, unproductive, and uncertain. There’s a ton of things to take care of such as work, chores, homeschooling, errands, etc.
Take a pause.
Let this episode be the nudge for you to start taking care of yourself. I’ll give you self care tips and activities to help you during these times.
Self-care is an investment, not only in your well-being but the well-being of your friends and family who surround you.
Here’s a sneak peek of what’s in this episode:
- [3:30] If you have an unhealthy relationship with food during the pandemic, likely, you don’t know how awesome your body feels when you nourish it with the right food.
- [4:15] Why not base your food choices on how you want to feel?
- [4:34] Foods loaded with sugar often make you feel bloated, heavy, or sluggish.
- [8:04] Food has energy. It passes it to you whether good or bad.
- [10:57] Be easy on yourself. In time your body will start to crave those foods less which makes you feel good at the moment but make you feel yucky and guilty later.
- [15:14] When you continue to feed your mind with negative messages, your brain starts to adapt to the messages you’re feeding it.
- [15:38] To change your body, you need to change your narrative.
- [15:54] Shift yourself from a fixed mindset to a growth mindset.
- [17:45] Take multiple opportunities throughout the day to repeat your positive affirmations to yourself.
- [18:52] The most successful, grounded people on this planet have a specific morning routine that they follow every day.
- [19:18] Positive affirmations should be part of your morning routine to get your mind working for you each day.
- [19:47] Meditation is a self-care practice that nourishes you at the deepest level. It’s the time where you tune everything and everyone else out and reflect on your own mental and spiritual well-being.
- [20:47] Many of us are not taking that time to go inward, not taking time to have that stillness in our day.
- [21:45] Don’t knock it until you try it.
- [22:01] Exercise can have positive effects on both your mental and physical health.
- [22:34] Exercise is just as effective as anti-depressant pills in treating depression.
- [24:25] Just start. Just start to get some movement into your life.
- [25:13] If you don't schedule it, it doesn't happen.
Links mentioned in this episode:
Bare Essentials Free e-Book
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
October is Pregnancy and Infant Loss Awareness Month and that’s why I’ve invited a very special guest to the show this week to talk about a functional medicine approach to fertility for those that are having challenges with starting or growing their family.
October recognizes the loss so many parents experience across the United States and around the world. During the entire month, we take time to honor and remember those who have lost a child during pregnancy or lost a child in infancy.
Dealing with death in the family is never easy. The death of a baby, either through miscarriage or during infancy, is no exception. There are no instructions on how to grieve the loss of a child. A number of feelings will be experienced. It’s important to make sure you allow yourself as much time necessary to recover from the grieving process. Healing time varies from person to person, but eventually, you will find peace again.
-
We all know that health is important. But when do we know when our seemingly minor symptoms are greatly affecting our overall health, including our reproductive health?
Our guest this episode is Sarah Clark, who'll share her story, some simple steps to get started on taking charge of your fertility and how to get started on your healing journey.
Here’s a sneak peek of what’s in this episode:
- [1:59] October is Pregnancy and Infant Loss Awareness Month.
- [2:59] It is really important that you make sure to allow yourself as much time as necessary to recover from the grieving process.
- [7:29] I thought it was a great idea to take antibiotics for every cold. Not a great idea.
- [9:57] As part of our FabFertile Method and our Couples Coaching Program, we still include functional testing. We also include food sensitivity testing, Zoomer test, Immunoglobulin G(IgG) test, and the Dried Urine Test for Comprehensive Hormones(DUTCH).
- [18:47] Don’t be afraid of fats. Fat is like the building blocks for hormones.
- [19:12] I think people don’t realize that they have potential in food sensitivity.
- [20:03] It takes two to have a baby.
- [21:42] Eight-five percent of us are deficient in magnesium.
- [23:16] Do the elimination diet. Change everything to organic.
- [24:58] Another huge thing is to look at your sleep.
- [25:41] Look at your stressors.
- [26:37] Sometimes, we’re just like we got to go help everybody else and we don’t think about putting ourselves first then being able to help others.
- [29:36] We have our happiness as a secondary. We put other people’s happiness first.
- [33:19] Take your phone off your body.
- [33:55] Make sure you have filtered water.
- [35:01] Have some plants that are helping to filter the air in your house.
- [37:10] If you’re in a dark spot and can’t visualize it working, that’s when it’s important to get support.
- [37:43] We use emotional freedom techniques to pinpoint the trauma.
- [40:20] It really is all about intention setting and it is about rewiring and reframing your thoughts.
- [44:42] Be aware of your triggers.
- [47:20] Get out outdoors and connect with nature.
Quotes:
- Healing time varies from person to person but eventually, you will find peace again.
- When it comes to dealing with loss and infertility, it really is about putting you and your feelings first.
- If you’re in a dark spot where you can’t visualize it working, it’s really important to get support in that.
Links mentioned in this episode:
Bare Essentials Free e-book
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Sarah’s Website
Sarah’s Fertility Diet Freebie
Sarah’s Instagram
Fabulously Fertile: Supercharge your fertility naturally by Sarah Clark
Get Pregnant Naturally Podcast Itunes
Get Pregnant Naturally Podcast Spotify
Spirit Babies: How to Communicate with the Child You're Meant to Have
Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams
Super Attractor: A 52-Card Deck
What are you passionate about?
At some point in life, you might have felt drained and stressed out. You have a good-paying job, but it feels like something is missing. You might be focusing on something that isn't for you. Take a reality check and look at where you are right now.
Danny Stone is a Best-Selling Author, Podcast Host, Author, Coach, Personal Development Teacher, and Speaker that has spoken in front of thousands of people. He is the founder of The School of Success, an online school teaching entrepreneurs how to launch and grow their businesses. His mission is to teach corporate professionals how to turn their passion into profit and make a more significant impact in the world. Danny believes that everyone has something special within them, and he wants to help them find what it is and live it out loud.
In this episode, Danny and I discuss why there is power in doing the things you are passionate about. Do what you love, use it to help others, and turn it into a thriving business. It’s a win-win situation!
Here’s a sneak peek of what’s in this episode:
- [1:56] We try to stay the same person and figure out the same problems in our lives when usually these challenges are there to help us achieve higher levels of being or prepare us for that next level in life.
- [5:31] I had to walk my path, and I couldn’t be concerned with what other people had to say about my life.
- [7:06] In coaching people, it was more about life. It was about life experience.
- [10:42] You have to follow your own path. There is greatness within you; just seek out more out of life because you are capable of so much more.
- [14:04] When someone passes away that’s close to us that we love, I think it’s really important for us to find a way to honor that person.
- [16:04] Look beyond yourself. Whether you are somebody of faith or not, know that whoever you believe in is going to get you through this.
- [16:31] The universe isn’t working against you; it’s working with you, even in difficult times.
- [16:40] Focus on gratitude. Focus on the things that you have.
- [17:12] When you focus on gratitude, you start to see things with that lens, and you also see the positive things that are working for you.
- [18:03] Sometimes, when we’re going through challenging times, we keep it bottled up because we don’t want other people to know, or we don’t want to burden them with our problems. But, that’s what your friends and family are there for.
- [18:28] One of the ways to change your emotion is through motion.
- [18:49] When you’re not feeling well, and you’re not feeling good about yourself or your situation, movement is the thing that kind of gives us that energy, and that dopamine, and all of the things that make us feel good.
- [19:25] The thing was that working out for me, it’s not so much about the external, it’s about the internal.
- [19:56] Exercise is a huge part of mental health.
- [20:55] One of the major stresses in people’s lives is not doing work that they're passionate about.
- [22:55] I think what happens with us is that we have forgotten how to dream and how to think big. So, when you wake up every day, you go into the motions of going to your job or school, and you forget to think beyond where you are.
- [24:57] Develop a morning ritual.
- [25:17] A morning routine is the activities and everything that you have to do to prepare for the day.
- [25:34] Your morning ritual is the activities that you look forward to that are going to help you create more peace, calm, and focus in your life.
- [26:44] Meditation can be simply finding some quiet place in your home and just sitting quietly and thinking about your expectations or what you want to happen that day.
- [27:15] A mantra is just an affirmation. It’s a set of powerful words that you aspire to be or that you know are within you that you want to bring out.
- [30:18] You have to do a reality check.
- [40:49] Once you find that idea that you’re passionate about and you know you can make money with, it’s just a matter of learning that strategy to turn it into a reality.
- [43:17] There’s something special about you, and you have to find out what it is because you owe it to the world. You can’t be selfish with your talent and your gift.
- [42:52] Everybody has a story, and there are so many lessons that other people can learn from your story.
Links mentioned in this episode:
Join Danny's Passion to Profit Bootcamp
Danny Stone website
Danny Stone Book - 'You Have the Key Now Drive'
Danny Stone Instagram
Bare Essentials Free e-book
Trudy's Website
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
What are your habits?
It’s possible that your routine is composed of habits that are either good or bad for your health.
In this episode, I'll be talking about the truth about habits and willpower that will help you realize how developing the right habits is essential for your health, and how battling with willpower drains you mentally and physically.
Here’s a sneak peek of what’s in this episode:
- [[2:49] Habits are practices that you engage in regularly.
- [3:17] Habits eliminate the need for willpower and self-control.
- [3:29] It does take self-control to establish that habit, but once that habit is in place, you’re good to go.
- [3:43] Habits make change easier by freeing you from decision making and exerting self-control.
- [4:12] You are what you repeatedly do, whether these things hurt you or help you.
- [4:20] With some effort and simple mind shifts, you can develop the right habits to achieve anything that you want.
- [4:33] You need to understand how habits are formed. So, you need to understand the habit loop and how to make it work for you.
- [5:00] In The Power of Habit, Duhigg calls the habit-forming process the habit loop, and it consists of three things. Number one, the trigger, which triggers the habit and tells your brain it’s time to go into automatic mode and which habit to use. Number two, the routine, which is the behavior itself or the action that you take. Number three, the reward, which is the benefit you gain from the behavior and the thing that makes you want to repeat the habit.
- [5:35] Most people obsess about breaking bad habits when the focus should be on replacing bad habits.
- [6:21] Forget about the silver bullet.
- [6:31] The silver bullet is consistency.
- [6:40] Small things done consistently every day over time will help you to achieve your goal.
- [7:05] It was when I broke down my weight loss goal into small daily actions that the weight started to fall off.
- [7:28] We get so caught up in quick results, not realizing that the process, routines, and habits towards achieving these goals are more important.
- [8:28] There are going to be days where you veer off course when it comes to losing weight or eating healthier, but if you develop a good foundation with habits, it will make it a whole lot easier to course correct.
- [9:05] Habits help you to overcome a lack of motivation and willpower.
- [9:23] Willpower isn’t just a skill; it’s a muscle.
- [10:16] There’s growing research that shows that repeatedly resisting temptation takes a mental beating.
- [10:45] Constantly drawing on willpower to resist your favorite treats has been proven to drain your self-control when faced with future similar situations.
- [11:24] Your environment is stronger than your willpower.
- [12:29] I replaced my bad habit instead of trying to completely break it.
- [12:47] Environment or your location is the most explosive trigger of mindless habits.
- [13:07] To be successful at replacing your bad eating habits, you first need to minimize the steps required to replace that habit.
- [13:34] Having health-promoting ingredients in a well-organized kitchen will remove willpower from the equation and take the stress out of staying in track with achieving your health as well as your weight loss goals.
Links mentioned in this episode:
Join The Shed & Shred Bootcamp
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Email
Unbreakable Book
Bare Essentials Free e-book
Going the healthy route doesn’t have to be bland, boring, or complicated.
I’ve shared 11 healthy food swaps in this episode, along with some delicious recipes! I’ve covered common foods that might seem to be impossible to replace, but you’ll be surprised how there are great options available. These easy and healthy alternatives will definitely get you closer to your health goals.
Here’s a sneak peek of what’s in this episode:
- [02:09] When we’re told not to have something, we tend to crave more of it.
- [02:34] Having some replacements for your bad eating habits will make it a lot easier to make those changes stick.
- [3:06] All-purpose flour is refined, heavily processed, and bleached.
- [5:17] Coconut flour is healthier than white flour and a good source of protein and fiber.
- [6:25] Instead of white sugar or artificial sweeteners, use coconut palm sugar.
- [07:51] An excess of the blood sugar in the bloodstream is dangerous.
- [7:55] When your insulin spikes, it makes you crave even more simple carbohydrates and sugary treats.
- [8:30] If you eat sugar frequently, you owe it to yourself and your family to at least try out some alternatives like coconut palm sugar.
- [10:00] If there’s one thing I want you to remove from your kitchen, it’s Canola oil.
- [10:15] These seven deadly oils are all hydrogenated oils that may cause inflammation in the body.
- [11:05] Virgin coconut oil is rich in disease-fighting phytonutrients.
- [13:44] For eggs, use chia seeds or ground flax seeds. They are a great source of healthy fats and soluble fiber, which helps in weight loss and management.
- [16:20] If you frequently experience brain fog or memory problems, you may have a vitamin B12 deficiency.
- [17:21] Nutritional yeast is also high in folic acid. Adequate levels of folate reduce brain fog and bad moods. Folic acid has been used to treat clinical depression for years.
- [18:10] Chickpeas are also high in fiber, so it’ll keep you full between meals. They act as a natural appetite suppressant.
- [19:27] Liva Date Sugar contains one ingredient, whole, round, dehydrated organic dates. You can use it just as you would white or brown sugar, and it’s perfect for your baking or beverage needs.
Links mentioned in this episode:
Join The Shed & Shred Bootcamp
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Email
Read more about healthy habits from my book! Buy it here.
Bare Essentials eBook
Chocolate Chip Lentil Blondies
Pumpkin Mac and Cheese
Nachos and Cheese
Have you ever decided to live a healthy lifestyle but ended up doing it the other way around?
Change isn't easy. It takes time to get used to something that isn't familiar because your mind tries to block choices that can cause you hardship, even if they're good for you. But you have to go through all that pain for you to achieve what you want.
In this episode, I'll be talking about how to easily build a powerful weight loss plan that could help you work with your mind towards success.
Here’s a sneak peek of what’s in this episode:
- [00:38] One of the most common barriers to success for most people is that they don’t know how to work with their minds.
- [00:48] If you want to create success with your life and health, you have to do things you haven’t done before.
- [1:53] Your mind will be the best or the worst partner in life you’ll ever have.
- [2:06] The most powerful potential on the planet comes from your mind.
- [3:14] Your behavior is going to be affected by your limiting beliefs.
- [3:52] Effective weight loss programs encourage you to approach weight loss in a refreshing new way using the most sophisticated tool in existence—your brain.
- [4:40] The typical diet works the same way as typical pharmaceutical drugs. It masks the symptoms but does not correct the cause.
- [5:42] Understanding how your mind works and applying these mind hacks will enable you to achieve lasting transformational change in your life.
- [5:59] Your mind does exactly what it thinks you want it to do.
- [6:10] Your mind is hardwired towards pleasure and away from pain.
- [6:30] Your mind loves what’s familiar and will always try to fall back on what’s familiar.
- [7:00] Your mind is always listening to your self-talk.
- [8:58] You have to link massive pleasure to getting it and then pain to not getting it.
- [9:13] The whole inner dialogue you have with your brain is conducted by your thoughts, and these thoughts can either be in words or pictures.
- [10:01] If you want to change the dialogue you’re having with your mind, you have to change the words you use and the mental images you focus on.
- [10:54] Make a point of noticing negative self-talk, defeated mental images, and turn that around.
- [11:09] Whatever you tell your mind, it believes. So, say better things.
Links mentioned in this episode:
Join The Shed & Shred Bootcamp
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Trudy Email
Read more about healthy habits from my book! Buy it here.
What’s stopping you from losing weight?
I know how easy it is to come up with seemingly valid reasons why it’s not working or why you wouldn't even bring yourself to start but those excuses might be causing you more damage than good.
Listen to learn five damaging excuses that you might be making that stop you from living a healthy lifestyle.
Here’s a sneak peek of what’s in this episode:
- [1:51] Cognitive distortions are thoughts that cause you to view reality inaccurately. It’s when your mind bends the facts to keep you in a negative state of mind.
- [2:41] We come up with all sorts of reasons and excuses for not starting and not sticking to a diet or a healthy eating plan. However, most of your excuses don’t cut it.
- [3:31] As long as you’re following a healthy balanced eating plan rather than an overly restrictive fat diet, your diet should help to keep you energized and fueled to tackle your busy day successfully.
- [4:18] I was responsible for the results I wasn’t getting.
- [4:33] In reality, there is always time for those things that we define as a priority.
- [5:06] You need to understand the value of investing in yourself.
- [5:31] Healthy eating can be just as budget-friendly as splurging on junk food if you know what to look out for.
- [5:56] Having a clear idea of what’s necessary to carry out your weight loss goals will help you stay on track and effectively determine where to allocate your spending.
- [7:03] Most of us are putting money into things where you won’t get a return for your investment.
- [9:13] While you may think that giving in to that temptation for a tasty treat or that glass of wine will compensate when you’re feeling overwhelmed, it will most likely only make you feel guilty and bloated.
- [9:26] If you know that you’re an emotional eater, it’s important to find a healthy way to deal with your feelings.
- [9:56] When you give power to that external thing, you become the victim, the victim to your life and health.
- [10:31] Being responsible means being the cause of your life, not the effect.
- [10:41] Results get curated when you, and only when you cause them.
- [11:23] Stop making the same mistakes over and over again so that you can stop wasting time.
- [11:48] One of the most common and flimsiest excuses around is that diets just don’t work for you. Well, not if you approach them with that attitude.
- [11:59] Remember, your body hears everything your mind thinks.
- [12:16] Trying every new fad diet that pops up is unlikely to achieve long-lasting results or leave you feeling great and confident.
- [12:29] Adopt a sustainable, healthy approach to eating and make sure to give it a proper go before you assess its effectiveness and give up.
- [12:59] The Mediterranean diet is often mentioned by scientists as being the most protective against cardiovascular disease, healthier brains, and being helpful for weight loss.
- [13:22] The Mediterranean diet, just so we’re on the same page here, emphasizes eating primarily plant-based foods.
- [14:10] The best part about the Mediterranean diet is that it’s not even really a diet in the way that we usually think of diets. It’s more like a life-long way of eating and living.
- [14:44] Blaming your body shape on genetics is a good way to dismiss all responsibility.
- [14:58] While your genes can determine where and how easily fat is stored, you are not powerless to shift those pounds.
- [15:10] There is plenty of scientific evidence showing that overweight and obesity are, for the bitter part, caused by the interaction between behavior and biology.
- [15:20] Scientists agreed that genetics only play a small role, about 30%, to gain weight. The other 70% is caused by an outside influence, your environment, and how you respond to it.
- [15:39] Your environment is stronger than your will-power.
- [15:54] You must forever be vigilant about your behaviors.
- [16:09] If you’re going to build a successful weight loss plan, you will have to get real about your mindset.
Links mentioned in this episode:
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Read more about healthy habits from my book! Buy it here.
Have you tried all the possible ways to lose weight, but you feel like nothing is working?
Maybe you're tired and at the brink of giving up. Each time you weigh yourself, nothing has changed, or worse, you gained a whole lot more. You did all the diets and exercises you found online, but they just aren't working for you.
So you ask yourself, "what have I been doing wrong?.”
In this episode, I'll discuss four mistakes you might be doing, which keeps you from losing weight. Yes, you eat healthily and exercise regularly, but they may not be enough. I'll explain why you should also be optimistic during the process and why you should align your thinking patterns with positivity.
Here’s a sneak peek of what’s in this episode:
- [2:00] This year has been a bit of a strange one. So if you haven’t hit your goal yet, don’t be too hard on yourself. Because I can guarantee that you, like everybody else, is just trying to figure out how to navigate this “new norm” that we’re in.
- [2:39] It all starts with the question, “why?”. To be successful at losing weight, you need to understand your “Why?”.
- [3:12] I will do whatever it takes to overcome temptation, quitting, and making excuses.
- [3:51] Whatever your vice is, ask yourself, “How will eating this make me feel about myself?”. I want you to do this each time you’re about to give in to a craving or are faced with temptation.
- [4:06] You do want to make sure that what you’re eating is aligned with your “Why?”. Because when you fall out of alignment with what you say you want, but you do, that’s what starts to erode your self-confidence.
- [4:36] Being able to strongly align and stay committed to your “Why?” at losing weight will allow you to dust off your shoulders and get back into the saddle.
- [5:51] If you just keep digging deeper and deeper, it’s going to allow you to get to the root of why it is you that you want to lose weight.
- [7:35] Multiple studies show that gradually adopting healthy eating habits will lead to sustainable weight-loss.
- [8:04] The group focused on habit formation, not only were they able to keep the weight off longer, but they also lost up to 5% more bodyweight overall.
- [9:00] When we start getting those winds under our belt, it gives us momentum, then we don’t have to worry about relying on willpower and motivation.
- [9:12] Habits help you to conserve brain power and self-control.
- [9:38] If you’re not happy with the results you’re getting or not getting, you need to look at your habits.
- [12:08] Having this mini accountability group and knowing that someone was looking out for me and had my back was key to attending that class each week.
- [12:44] Pay close attention to the language that you use. Instead of thinking of all the things that could go wrong, think of all the things that could go right.
- [13:01] Finding someone to keep you accountable is also helpful for feedback and reinforcement.
- [13:23] Outside feedback can also help you to keep your expectations ambitious but realistic.
- [14:43] Your beliefs are changeable.
- [15:03] What you believe is nothing more than an agreement that you made with yourself about your reality. So to change it, all you have to do is to change that agreement.
- [15:22] It’s vital that you take an honest look at your core beliefs and determine if they truly match your health and weight-loss goals.
- [15:46] If you’re open to the idea that your body can transform and heal, you’ll allow your brain and body to transform at the biochemical level.
- [16:04] It’s essential to focus not just on behavior, but also on your perception of your ability to make the changes you want.
- [16:30] If you’re looking to improve your sense that you can do it, it can also help to look for people in similar circumstances.
- [16:44] One of the most common barriers to success for most people is that they don’t know how to work with their minds.
- [16:51] Cognitive distortions are negative thoughts that cause individuals to perceive reality inaccurately. It’s a way in which your mind bends the facts to keep you locked in a negative state of mind.
- [17:41] The first step to effective and long-term weight-loss is to address not just your eating but rather to address your mind and why you eat the way that you do.
Quotes:
-
Weight-loss is a journey.
-
People who successfully achieved weight-loss didn’t try to change everything all at once. They mastered one new skill then layered on another.
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You are the sum of your habits.
Links mentioned in this episode:
Join The Shed & Shred Bootcamp
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Trudy Stone LinkedIn
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Trudy Email
Read more about healthy habits from my book! Buy it here.
So just how do you lose weight?
Substitute diet soda for regular soda, eat low fat foods, just cut your carbs. These ideas are false and today we’re digging into 7 weight-loss myths that could be holding you back.
These myths are food and diet industry propaganda that make and keep us fat and sick. Could these myths be holding you back from achieving your health goals?
Join me in this episode as I discuss 7 weight-loss myths that could be holding you back from achieving your health goals and provide some clarity on your current frustrations for losing weight.
Here’s a sneak peek of what’s in this episode:
- [2:15] Lies by the food industry combined with questionable government policies based on food industry lobbying are the major causes of our obesity and diabetes epidemics.
- [2:25] Over 40% of Americans and 30% of Canadians are obese.
- [3:10] Each person has a different set of hormones, metabolism, lifestyle factors, and other potential underlying health issues that could all play a role in how much weight he or she loses.
- [3:36] Don’t expect to see immediate weight-loss results the second you start eating healthy or 1 week into your diet.
- [4:12] Cutting out carbs altogether can actually make you gain weight because you’re missing out on filling fiber which has been proven to help you slim down.
- [4:33] Carbohydrates are made up of carbon, hydrogen, and oxygen. Carbs are actually essential as they’re our main source of energy.
- [4:51] The other thing about low-carbs is that this compels you to buy foods that have low-carb on the label. These foods that claim to be low-carb but are still high in fat and other damaging stuff that wrecks your health.
- [5:06] Complex carbs like fresh fruit, sweet potatoes, quinoa, brown rice, beans, and lentils are what our body naturally craves because it is what our brain uses to function properly.
- [5:25] Just avoid simple carbs and anything that’s white. So we’re talking about all the processed foods.
- [6:19] Your thoughts lead to your feelings which lead to your actions.
- [6:37] By telling yourself that you can’t or shouldn't eat a particular item, you can fall into a deprivation craving binging cycle followed by guilt.
- [7:35] You should fear eliminating fat from your diet more than you should fear eating it. With that said, all fats are not created equal.
- [8:06] Diets high in monounsaturated fats can help with weight-loss and may reduce risk factors for heart disease.
- [8:59] Polyunsaturated fats sources include cold-water fatty fish such as salmon, tuna, sardines, and seeds.
- [9:17] Salmon is one of the best foods for your brain and your waistline. It’s a great source of protein and there’s also a rich source of Omega-3 fat.
- [10:10] We need fats for healthy cell membranes, to make hormones, and to regulate inflammation and metabolism.
- [11:09] Diet pills are at best, ineffective, and at worst, harmful for your health.
- [11:24] Weight-loss surgeries including gastric bypass or gastric sleeve can be incredibly successful but not everybody is a good candidate.
- [11:47] Unless prescribed or recommended by your doctor, don’t rely on diet pills or weight-loss surgery to lose weight quickly.
- [12:04] Changing your thoughts can actually change how your brain communicates with the rest of your body.
- [12:44] The obesity research community is becoming increasingly aware that the artificial sweeteners used in diet soda, aspartame, and sucralose, for instance, lead to hard to control food urges later in the day.
- [13:14] Try weaning yourself off by switching to sparkling water and flavoring with lemon, cucumber, and fresh herbs. You could even drink chilled green tea which is an effective fat burner.
- [13:34] Among the overweight and obese adults study, those who drank diet soda ate more calories than those who consumed sweetened or regular soda.
- [14:12] Diet sodas raise the risk of diabetes more than sugar-sweetened sodas.
- [15:52] The body uses and stores calories differently depending on the nutrients each food is comprised of.
- [16:20] Protein also has a high thermogenic effect compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digestion process and post-meal calorie burn spikes by as much as 35%.
- [16:44] Getting too many of your calories from desserts can leave you hungry, fat, frustrated, and overweight.
- [17:56] The composition of the food you eat is what matters.
- [18:15] When it comes to health and fitness, motivation is nothing more than a word and it’s used both as an upper or as a downer.
- [19:42] Those thoughts are always going to be there, it just comes down to how you manage them so that they don’t have power over you and wreck your weight-loss goals.
Quotes:
- Seeing noticeable results could take time so just be patient with yourself.
- “All calories are the same” is one of the biggest weight-loss myths or lies that we’ve been told.
- The quality of your food matters more than quantity.
Links mentioned in this episode:
Shed and Shred Bootcamp
Follow Trudy on Instagram!
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Trudy Stone LinkedIn
Trudy Stone Pinterest
Have you ever tried to lose weight without having much success? It’s a common problem that a lot of people experience.
From stress and negative thoughts to trying fad diets in the market, we unknowingly make these mistakes that sabotage our weight loss goals. This may cause us to struggle and lose hope because we're not building sustainable habits that we can stick to.
So, in this episode, I will be tackling 4 weight loss tips every dieter needs to know. It’s going to be a jam-packed episode where I talk about the causes of failed weight loss attempts and the reasons behind it in the hopes that knowing these mistakes might help you in your weight loss journey.
Here’s a sneak peek of what’s in this episode:
- [02:34] Most of us struggle with weight loss because of our mental chatter. Your thoughts drive your emotions and your emotions drive your behaviors. Your mind dictates your eating choices and your urge to overeat especially when you’re not hungry.
- [02:48] Most people have developed a mindset that sabotages their weight loss efforts. An average person has about 60,000 thoughts per day and 80% of those thoughts are negative thoughts.
- [03:25] When you attack yourself with negative self talk, it puts your body in a stress response which increases your cortisol and throws in your appetite which leads to weight gain.
- [03:40] When you talk negatively to yourself, you’re changing your body chemistry which makes it tougher for you to lose weight.
- [04:17] You have the power to heal your relationship with food so that you can help yourself lose weight. Your thoughts are a part of your illness and your wellness.
- [05:22] Everyone looks for a quick fix to lose weight, not knowing that these could have long term effects on your health like slowing down your metabolism.
- [05:50] Fad diets involve eliminating foods that contain necessary nutrients, minerals and phytochemicals that your body needs. Some diets even cut entire food groups.
- [06:50] All these fad diets have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped the lost weight is usually regained quickly since none of the diets teach behavior modification which changes why or how you eat.
- [07:14] Focusing on sustainable healthy habits is the missing link to losing weight and to make healthy eating easier.
- [08:20] Inflammation occurs when your body activates your immune system to fight infection. It can also be caused by an unhealthy diet.
- [09:03] Inflammation that often accompanies obesity may cause the body to rev up the immune system response to any infection such as COVID-19.
- [10:10] Inflammation is at the root of most if not all diseases. If you’re struggling with your weight try adding in some anti-inflammatory foods to your diet like dark leafy greens.
- [10:24] Another thing that causes inflammation is chronic stress. Cortisol is a primary stress hormone that suppresses your digestive and immune systems and places your body in a fight or flight mode. This makes you more susceptible to sickness and places your body in a dangerous alarm state. Cortisol can increase appetite and make you store more abdominal fat.
- [11:05] Increased cortisol leads to chronic inflammation in your body; and stress is the cause of all inflammatory responses in our body. When we are stressed we increase inflammation and stress hormone production.
- [12:02] It’s important to love yourself and your body as you are now. Respect and honor it for what it has gone through.
- [13:48] Respect, love and appreciate your body right now so you can feel better about who you are.
- [14:04] There is no division between what you think and how your body performs. If you want to speed up your body transformation, you need to understand the mind-body connection.
Quotes:
- “Inflammation is at the root of most if not all diseases. So, if you’re struggling with your weight try adding in some anti-inflammatory foods.”
- “When you kick yourself when you’re down with negative self talk you’re only placing greater stress on yourself and making it harder to lose weight.
- “All these fad diets have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped the lost weight is usually regained quickly since none of diets teach behavior modification which changes why or how you eat.”
Links mentioned in this episode:
Mind Your Body Bootcamp
Episode 18- COVD-19 And Obesity – How Much Does Obesity Affect Your Risk?
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Mental health issues shouldn’t be underestimated, feared, or ignored. No one should go through this battle alone. The Black Community has experienced stigma generation after generation. It’s present in the workplace, the community, and even in healthcare organizations.
Our guest this week is Martine Lopez who is a Mental Health Social Worker, Assistant Professor for Mental Health and Behavioral Sciences, and currently working in an inpatient mental health unit at a hospital in the greater Toronto area. She has over 17 years of experience in the field of mental health. She recently expanded her social work practice by starting her own education and training business called The Renewell.
We discuss how people of color experience stigma, where it started, and how it is still timely. We also talk about tips on how you can overcome that stigma to keep your mind at ease. These could benefit you and your family during these times when being connected is more important than ever.
Here’s a sneak peek of what’s in this episode:
- [4:45] The root of mental health stigma among black people can be traced back to slavery days.
- [6:00] There is a lack of cultural sensitivity by health care professionals. Black people feel marginalized and tend to rely on their families, community, and spiritual support instead of seeking medical treatments.
- [7:44] It’s critical that workplaces and organizations are reminded that as black people. We are not a monolith. This does not mean that we do not experience collective grief, but our experiences vary.
- [9:28] The Black Community has gone through trauma that no other community has experienced, so we need to create and develop a system with widespread access to mental health resources.
- [11:00] There is still a perpetuation of misconceptions about mental health, and bringing that education and awareness to our community is the first step.
- [11:48] Education can take place on a micro-level as well as a macro-level.
- [12:13] We need to become more aware of our attitudes and beliefs towards the Black Community to reduce those implicit biases and those negative assumptions that we often go to.
- [13:31] The world that we live in right now is very different from the world that we were raised in years and years ago. Children face a lot more pressure now these days than ever before.
- [18:10] What I’ve been doing with my children specifically, is helping them to see things differently because the world is different, so we have to think of it differently, we have to perceive it in a different way.
- [18:22] Something that is a concept that is rooted in mindfulness is the gratitude practice.
- [18:49] Changing that perspective by kind of seeing the glass full rather than kind of half-empty, I find it helps build that resilience to stress.
- [19:05] Something that has also been quite helpful for my children is sticking to a routine. Though their routine is different now than it was pre-COVID, we all thrive off of routines even adults as well.
- [20:04] When we feed our minds healthy things, the output will be the same.
- [20:30] Motivation comes from actualization.
- [21:10] One thing that I think is a preventative measure that, as parents, we can instill in our children is limiting the amount of news intake.
- [24:00] A part of meeting their emotional needs also means creating a safe place for them to express and share how they feel right now.
- [25:45] Music is a great tool in terms of therapy.
- [25:58] Music can also induce negative feelings depending on where you are.
Links mentioned in this episode:
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Martine Lopez LinkedIn
Martine’s Email
Weight Loss Jumpstart Call
MYB - Episode 18 How Much Does Obesity Affect Your Risk?
Obesity and COVID-19. Two risky conditions.
I’m hoping that this episode will not only help someone struggling with obesity but also make them realize how more serious and dangerous it is now with COVID-19 lurking around.
Obesity is the leading risk factor for critical care and hospitalization during this pandemic.
There are a lot of challenges to face when addressing obesity, but I’ll give you a clearer picture of what can help you physically and mentally, and eventually become successful in becoming healthier and having stronger immunity.
Here’s a sneak peek of what’s in this episode:
- [1:26] Roughly 40% of US adults have obesity. People living with obesity are emerging as one of the groups most at risk of critical illness if they contract Covid-19.
- [1:39] Obesity is a chronic medical condition that is already a well-documented risk factor for hypertension, type 2 diabetes, and certain cancers.
- [1:58] Britain has one of the biggest obesity problems in Europe and now the largest death toll by cumulative numbers.
- [2:33] Apart from seniors over 65 years of age, obesity is the leading risk factor hospitalization and need for critical care due to Covid-19.
- [3:29] Our hormone that connects the body’s metabolism and immune response may explain why Covid-19 is so dangerous for people with obesity.
- [3:49] The hormone leptin regulates appetite and metabolism. It also regulates the cells that fight infection.
- [4:02] The more fat a person has, the more leptin circulates in their body.
- [4:16] Elevated leptin levels hamper the body’s ability to fight off infections in the lungs and elsewhere. High leptin levels promote a low gray systemic inflammatory state.
- [5:33] Inflammation is at the root of most if not all diseases.
- [6:45] Cytokine molecules are part of a healthy immune system response except when the number of molecules soar.
- [7:10] People with obesity hospitalized with Covid-19 are almost twice as likely to need a ventilator according to information gathered by 41 hospitals in the Southern United States.
- [8:11] A person with obesity carries excess chest and abdominal fat. That extra weight puts pressure on their diaphragm, lungs, and chest cavity. This can lead to breathing problems and even lung damage.
- [8:35] The respiratory system of a person with obesity is already working at a disadvantage before the added distress of a Covid-19 infection. With the infection, their blood levels could drop to near-fatal levels without them knowing.
- [8:58] Those with severe or class three obesity which is defined as a BMI of 40 or higher are most at risk.
- [9:44] Obesity is also linked with poor mental health.
- [9:53] Anxiety and stress may contribute to further weight gain while in isolation at home.
- [10:46] Another study was done by the University of Alberta that hints that the Covid-19 pandemic will increase obesity rates especially among those who have lost their job.
- [11:38] As financial stress increases, the desire to eat also increases.
- [11:50] Cortisol triggers the pumping of blood to the large muscles in preparation for a fight or flight response.
- [12:45] People squirreled away food because they thought the environment was becoming harsher.
- [14:27] Hyperpalatable foods are those that hit the sweet spot in your mouth and immediately tell your brain to have more even if you feel full.
- [15:27] Inflammation in the body may lead to you being overweight.
- [16:57] Impaired immune systems make an individual more susceptible to viral infections in general.
- [18:50] It’s important to love your body as it is right now and respect and honor it for all that it has brought you to.
- [19:37] When you attack yourself with negative self-talk, it puts your body in a stress response which increases your cortisol which leads to weight gain.
- [20:08] There are 37 trillion in your body and your beliefs affect the functioning of these cells. Your thoughts trigger chemical messengers in your brain which in turn trigger your cells to take action.
Links mentioned in this episode:
Follow Trudy on Instagram!
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Trudy Stone LinkedIn
Weight Loss Jumpstart Call
Trudy Stone Pinterest
People tend to limit themselves because of social norms or because they don’t think they are capable of doing something. A lot of people are used to being perceived in a certain way that hinders self-improvement.
It doesn’t matter what other people think, what matters is how you see yourself and how you can become a better person, inside and out. Listen in to Kym Niles and she’ll tackle why black women face barriers in working out. She’ll give tips on how you can change your mindset from being content with who you are now to achieving more in becoming the best version of yourself, in mind and body.
Begin with the end in mind.
Kym Niles is a vivacious leader, magnetic mentor and a Fitness Expert as seen on City TV News, Cp24, CTV News, Breakfast Television, and Women's Health Magazine to name a few. Kym takes a holistic approach that connects your mind and body resulting in a wholesome outcome.
She has been recognized with several leadership awards and was most recently featured on Citytv's Breakfast Television after being selected as a "BT Hero" for her work with youth.
Leticia Deawuo is a community resident of the Jane-Finch Community and the Director of the Black Creek Community Farm. In 1996, she moved from Ghana to Canada to join her family. Leticia has been active as both a dedicated volunteer and as a worker. She is a mother of two children and a part-time instructor at George Brown College.
This episode is an eye-opener for everyone. We hope it raises awareness on how food inequality is an issue among people of color and how low income affects their necessities, especially during the pandemic. Leticia Deawuo will also share the challenges present in her community, Jane-Finch, that may be similar to other neighborhoods, as well as providing ways where you can help address these concerns.
- [6:12] The fact that it has been black and brown dominantly women who have been feeding our communities for centuries. I think there's a way that corporations have kind of removed us from that, so we think our food just comes from the grocery store, and the farmer removed, so we don't have to think about who's growing the food that we eat.
- [7:01] Our community was paying about 7% more for fresh producing food and milk in comparison to other neighborhoods across the city.
- [7:58] Where you live, and the type of income you have has a direct impact on your health and your overall well-being.
- [9:04] If you are a single parent and you are struggling to make ends meet, and you have to choose between your rent and food, you're going to go with the food that will have a longer shelf life which is most likely not healthy for you, but that is what's going to feed your family and keep them fed for the long-term.
- [9:57] The term I like to use is “food apartheid.” “Food desert” makes it seem like it's a natural occurrence. It's no one's fault. No one has any role to play. It has nothing to do with systemic racism or has nothing to do with the way that governments design our neighborhoods.
- [13:58] We can not talk about food without talking about housing and gentrification.
- [14:31] If people don't have the income, how can they afford the food?
- [14:55] Our whole system relies on the backs of black and brown bodies, but it's like the food we're farming is the same food that you can't even afford to eat.
- [15:33] It's not a matter of let's have more food banks and give more food banks to people, we have to look at those deep colonial, patriarchal, capitalist systems for us to be able to address food insecurity.
- [21:00] FoodShare mandates and is really around for justice. We are a grassroots community-led organization, and we didn't want to work with any other organizations, especially in Toronto, that didn't have a mandate like us. FoodShare has a leadership that is also black-led, so that was very important for us in terms of the work we're doing.
- [24:51] There's so much you learn as well about your own culture but also about other people's culture, and you learn that food brings everybody together.
- [26:03] Kids are really smart, and they're fast learners. They learn, and this is a learning that will stay with them for the long term versus if I sat them down and said this is why we should care for the environment, and this is why it's important. But because you engage them in the growing of food, they're able to pick it up, but also the impact stays with them much longer.
- [28:28] I think that there are other resources and I think you don't need to go to shops and buy expensive bins and things. It's just finding all the things, certain things that you have at home, things that you've been throwing out that you could use to grow certain things.
- [30:34] If there is an organization in your neighborhood, if their focus is around pay equity and their focus is around job security that's also doing food justice work, I think that's something you should definitely get involved in.
- [31:53] If you see harm being done, if you see an injustice, speak up. And to speak up against it is very important and I think it's something all of us can do in our everyday lives.
- [32:53] Reading a book after a very long day, that helps me to sort of remove myself for a little bit from the world and from everything that's happening on social media.
Links mentioned in this episode:
Follow Trudy on Instagram!
Follow Trudy on Facebook!
Trudy Stone LinkedIn
Trudy Stone Pinterest
Black Creek Community Farm Website
How to Donate to Black Creek Community
Leticia Deawuo Facebook
Leticia Deawuo Instagram
People often think that eating healthy food costs way too much and losing weight on a budget is next to impossible.
In this episode, I’m going to debunk those myths and give you 10 tips on how to lose weight on a budget. Food costs are one of the top expenses in every household. I’m here to help you bring down your expenses but still make healthy food choices on your next grocery run.
If you’re trying to lose weight but are conscious of the costs, this episode is for you! But even if you’re not trying to lose weight, you still might want to listen up as these tips will help cut money on your grocery bill while staying on top of your health goals.
- [03:11] Losing weight on budget is completely doable and eating healthy on a regular basis doesn’t have to cost significantly more. In fact, some research shows that it only costs $40 per month more to have a healthy diet.
- [03:48] It’s important to have a weight loss strategy.
- [04:25] Know your budget before you begin to plan your menu and grocery list. Track your expenses to know where your money is going.
- [05:26] Identify your specific weightloss goals. Having a clear idea will help you stay on track and determine where to put your spending money.
- [06:25] There is no shame in asking for help and getting a health coach. It’s not a luxury but an investment on yourself. As Les Brown said, “ask for help not because you’re weak but because you want to remain strong.” Every successful person has had a coach. You will be able to reach your goals better if you have advice, support and accountability from a coach.
- [07:39] Make a grocery shopping list. This will help you stick to your budget, make a healthy meal plan and avoid impulse purchases on unhealthy items. You can even base your grocery list on items on sale.
- [09:34] Stock up on simple healthy staples like basic veggies, fruit, lean protein, canned beans, nuts, seeds and whole grains that you can mix and match to make a variety of meals.
- [10:14] Adding spices to your meals can spruce up your meal in seconds.
- [11:07] Purchasing all organic produce is a lie and also very expensive. Just start with produce that has the highest pesticide residue for organic instead.
- [12:45] Buy seasonal or frozen produce. Buying what’s in season is more flavourful, healthy and economical. While buying frozen produce gives you more time to consume the products.
- [15:00] Use budget friendly sources of protein.
- [16:50] Meal prep and cook at home. Preparing your own weight loss meals and snacks can do wonders for your body and bank account. Meal prep nutritious food for the week so that there’s always something ready to eat.
- [18:54] Be creative with your leftovers. Always check your fridge and pantry to use whatever you have left.
- [22:05] Drink more water. Beverages contribute more calories, sugar, and artificial sweeteners to our diet than any other single consumable. Adding a few fruits and veggies will help jazz up your water and help flush out toxins for your water.
- [24:25] Drink a protein shake. It’s a quick high protein meal replacement.
Links:
- Trudy Stone Coaching
- Free guide - 7 Ways to Melt Your Muffin Top
- Mint
- PocketGuard
- YNAB
- Flipp
- Mind Your Body Program
- EWG
- Flat Belly Detox Water Recipe
Everyday, one way or another you exert willpower. But why do we struggle with it even if we use it so often? Many people believe that they can improve their lives if only they had more willpower.
Today I’m talking about willpower on the podcast, the role it has in your life, the part that it plays in your relationship with food, and how to create health habits without willpower.
Willpower isn’t just a skill. It’s a muscle that gets tired and decreases power to be used for other things. I hope you listen in and join me on this podcast to know more about this topic and how you can use it to your advantage.
- [02:42] Willpower is like a muscle that can get fatigued when overused.
- [03:46] There are many studies that show that willpower can be strengthened with practice. This can be done through habit formation.
- [03:58] One study shows that people with strong self-control spend less time resisting desires than other people did. People with good self control mainly use it to develop effective habits and routines at school and at work. Habits eliminate the need for will power and self-control.
- [04:31] Habits help us to conserve brain power and self-control. It takes self-control to establish the habit but once that habit is in place, you’re good to go.
- [04:55] You are the sum of your habits - those things that you do consistently. Your health and wellness are not destinations. It’s a way of eating and living on a daily basis; doing those small things day in and day out on an ongoing journey to be your best.
- [05:36] The habit loop is the habit form process which consists of three things: 1) trigger, the thing that triggers your habit; 2) routine, it’s the behaviour itself or the action you take; 3) the reward is the benefit you get from the behavior.
- [07:45] If you want to get good at something, be consistent with it.
- [09:08] Habit stacking is one of the most powerful ways to build new habits without relying on willpower.
- [09:40] It is possible to create eating habits without willpower.
- [11:50] The power of micro habits is in gaining momentum. Momentum creates motivation.
- [12:20] The great thing about creating habits is that it gives you momentum in other areas of your life too.
- [13:05] Your environment is stronger than your willpower. Environment or location is the most explosive trigger of mindless habits.
- [14:40] Most of the time, your habits and behaviours are simply a response to your environment.
Links
- Unbreakable Book
- Episode 4: How To Lose Weight Without Diet or Exercise
- Episode 11: 5 Sneaky Habit Triggers that Derail Your Weight Loss
- The power of Habit - Charles Duhigg
- Willpower - Roy Bauwmeister
During the summer, food temptations are everywhere! From summer parties to family barbeques - every get-together you attend is overflowing with burgers, chips, beers and rosés. And then there are family and friends who lovingly give you food that isn’t exactly what you should be eating.
We all know that eating healthy during these times is hard! But it’s possible to survive them without sabotaging your health goals. And hey, remember that if you aren’t successful the first time, you can always try again.
In this episode, I’ll be sharing 5 survival tips that will help you stay in control of your health, what goes on your plate and what goes in your mouth. Tips that are easy, achievable and certainly doable to help you stay on track.
- [03:11] You can refuse any food or drink that is offered to you. When letting them down gently remember that you only have the power to decide what goes in your mouth. The simplest, sweetest and most to the point answer is good old-fashioned “no, thank you!”
- [03:54] Sprinkling compliments about other things can reaffirm the connections that food brings without you taking in excess calories.
- [04:33] Emphasize the fact that eating health makes you feel good.
- [04:52] When someone makes a hurtful or controlling comment, it’s often a reflection of how they feel. Try to offer some reassurance and use it as a moment to teach them how you cope with food guilt.
- [06:18] Don’t give up your favorite food. Instead, find healthier substitutes of some of your favourite unhealthy food.
- [07:56] Don’t completely deprive yourself, especially if you’re currently on a diet.
- [08:17] The benefit of watching your portion sizes is that you start to condition your body to require less food to feel full. Once you figure this out, it will become easier for you. You feel better and more energetic when you don’t over eat.
- [12:12] Bring a healthy contribution to your potluck or barbeque. You never know, you might be helping out some else who’s wanting to eat healthy at the party too.
Links:
- Want to get rid of belly fat? Learn how you can burn belly fat and make it easier with my FREE guide 7 Ways To Melt Your Muffin Top backed by science.
- Matcha Coconut Caramel Milkshake
- Superfood Summer Cocktails
-
Fat Burning Detox Water
-
Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
Oftentimes, people put aside their self-care routine because of the demands from work, family, and friends. Moreover, with the world’s situation right now, it’s okay to feel stressed and anxious but you should know when your body has had enough of it. Remember, your body still needs self-care and the proper nutrients for it to stay healthy.
In this episode, I’m going to be sharing the ways that stress damages your body as well as the nutrients that get depleted when you’re stressed. Assess yourself if you’re abusing your body because of the unhealthy habits that you have in your lifestyle. I want you to be able to understand and empower yourself with healthy habits.
There is A LOT going on in the world today which may have you feeling anxious and/or stressed. If so that’s totally normal.
The World Health Organization has called stress ‘the health epidemic of the twenty- first century’. Up to 80% of all doctors visits are thought to be related to stress – 80%!
Stress can have devastating long-term consequences for your health as well as your weight loss efforts.
In this episode we’ll cover some of the major ways that stress damages your health and your weight loss efforts and what you can do about it.
- [1:45] Stress is something that if left unchecked, can have serious and detrimental effects on your health.
- [2:00] The World Health Organization has called stress the health epidemic of the 21st century.
- [2:40] When we eat things like white flour, sugar, and fried food, all these comfort foods that we reach for when we're stressed, we actually increase inflammation and stress hormonal production.
- [3:55] Our bodies are not designed to be in a constant state of stress yet this is what most people experience each and every day.
- [4:50] Micro Stress Doses are individual portions of stress, whether it's from the tech in your life, like always being on your phone or your computer, or standard stressors from being a husband, a wife, or an employee.
- [7:08] When your ecosystem of information decides that you're in danger, it switches you out of a thriving state and puts you into a stress state.
- [7:37] When the body receives information that we're in danger, the sympathetic branch releases the hormones adrenaline and noradrenaline. This sends signals to the rest of the body to actively change its function.
- [8:21] Stress, whether it's physical or emotional, is detected by a part of the brain called the hypothalamus. It releases a hormone that sends a stress signal to another part of the brain, the pituitary gland, which in turn releases a hormone to send the signal all the way down to your adrenal glands then releases a hormone called cortisol. Cortisol alone, with hormones adrenaline and noradrenaline, are your body's primary stress response hormones. They put you in a fight-or-flight state so that you're prime to deal with danger.
- [9:36] Increased cortisol leads to more stomach fat.
- [11:18] According to studies, 75% of overeating is caused by emotions.
- [11:42] Women who have low levels of serotonin are more prone to anxiety, depression, and binge eating.
- [12:17] If you have too little dopamine in your system, you'll tend to feel unmotivated, lethargic, unfocused, and maybe even feeling depressed.
- [13:43] You have acute stress which is short-term. That's like rushing to meet a work deadline or maybe being a fender-bender and you kind of have to spring into action. It can also be something exciting and thrilling. Now sometimes, this type of short-lived stress can be good because it creates motivation.
- [14:22] Chronic or long-term stress is the result of a situation that hasn't been resolved. It could be abuse or another type of traumatic event that happened maybe in your childhood that you've carried into adulthood.
- [15:13] The worst part of chronic stress is that people get used to it. They completely forget that it's there because it just becomes part of them.
- [16:18] Nutrients that can not be restored in the first place are vulnerable. This is typically your water-soluble vitamins and certain minerals that come to mind.
- [17:44] Low magnesium levels are associated with depression, anxiety, bipolar disorder, and schizophrenia even.
- [19:13] A 2013 study found that taking higher amounts of magnesium helps better control insulin and glucose blood levels.
- [20:12] Iron is an extremely important mineral in your body as you need it to make oxygen-carrying red blood cells.
- [22:01] If your iron levels are low, the body can't oxidize fat as fast as they should, thereby slowing down your ability to lose weight.
- [23:19] Vitamin C is a multi-talented nutrient that's involved with a wide variety of functions throughout your body.
- [25:00] Low blood levels of Vitamin C have been linked to higher amounts of belly fat.
- [26:00] B Vitamins can refer to a range of B-complex vitamins that perform a variety of roles throughout your body, from supporting your nervous system to helping your body absorb the energy from your food properly. They can even help your body produce feel-good neurotransmitters.
- [27:28] Vitamin B-12 is important for communication between brain cells and also to engage the action of our neurotransmitters.
- [27:41] The best source of Vitamin B-12 is animal sources.
- [28:09] Learn how to build a stress management habit. This can include meditation as soon as you wake up or before you go to sleep.
- [28:38] Remember, stress is always going to be there, but what makes all the difference is how you choose to handle it.
Links
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
Episode 5 - How to Optimize Your Gut for Weight Loss
Episode 7 - How To Avoid Weight Gain During COVID-19
Magnesium Recipes
If you sometimes feel down because you gave in to cravings despite your strong will to lose weight, I’ll explain to you the 5 sneaky habit triggers that’s derailing your weight loss journey.
Habit triggers could easily sway your behaviour if you’re not aware of how and why they happen. So today I’ll share with you on how you replace bad habits and how you can easily train your brain into doing more good habits without much effort.
- [2:01] Knowing your triggers is a big part of behavioural change that will help you to lose weight.
- [2:18] This is foundational information to understand how your habit triggers may be working against you and your weight loss efforts.
- [2:26] So to change your unhealthy eating habits, you need to understand exactly how habits are formed.
- [2:36] You’ll have the power to create any habit you want.
- [3:31] The researchers noticed that the mice who had an injured basal ganglia developed problems on how to run through mazes.
- [4:50] The basal ganglia was where habits were stored, even while the rest of the brain was turned off. The MIT researchers discovered a neurological or habit loop at the core of every habit.
- [5:02] This loop consists of three parts: a cue, aka trigger, a routine and reward.
- [6:22] Unfortunately, your brain doesn’t recognize a good habit from a bad one. Anything that you do repeatedly, will just get shuffled to that squishy tissue otherwise known as the basal ganglia.
- [6:42] It is still possible to change your habits.
- [7:20] There are five common habit triggers that may be tanking your weight loss efforts.
- [7:59] The first habit trigger is time.
- [8:22] The next time that craving hits, ask yourself how you’re feeling at that moment. In most cases, your habits are an indication of how you feel at that moment. Whether it’s boredom, stress, anxiety, loneliness.
- [8:43] We don’t break bad habits, we replace them.
- [8:47] The second habit trigger is location or environment.
- [9:47] Environment or location, is the most explosive trigger of mindless habits.
- [9:56] Grabbing a cookie when I sat down to watch my favourite tv show at night was a mindless habit.
- [10:04 ] Your habits and behaviours are simply a response to your environment.
- [10:35] Having health-promoting ingredients in an organized kitchen remove will power from the equation and take the stress out of staying on track with your health and wellness goals.
- [10:52] If you can see it, you’ll be more likely to eat it.
- [11:23] Put healthy food within reach.
- [12:23] Get rid of the clutter. How guilty are you of having food overflowing on your countertops?
- [13:05] The third habit trigger is people.
- [13:35] If a friend of yours gains weight, then your risk of gaining weight increases by 57%. It’s important to surround yourself with people who either have the habits you want or who also have a desire to improve their habits.
- [13:51] Groups provide two very important things. Accountability and belief.
- [14:11] The more positive reinforcement and support you surround yourself with, the easier it will be to make difficult changes and change your habit.
- [15:01] The fourth habit trigger is a preceding event.
- [15:25] Habit stacking is one of the most powerful ways to build new habits without relying on will power.
- [15:52] Small wins build momentum because they’re easy to remember and complete.
- [16:15] This powerful technique not only makes the behaviour memorable but it cements your new habit to an existing trigger.
- [18:20] If you want to be good at something or at least be consistent at it like eating healthier, why would you rely on motivation?
- [18:33] The trigger for that new habit you’re trying to create is a crucial part of forming new or better eating habits.
- [19:29] Ever since I’ve been doing that, I never missed a dose.
- [19:40] The habit trigger number five is the emotional state.
- [19:58] Emotional state is a common and dangerous trigger for bad habits.
Links
- Trudy’s Book Unbreakable
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
Dr. Ian Smith is the #1 New York Times bestselling author of Clean and Lean, Clean 20, Super Shred, and Blast The Sugar Out. He is a graduate of Harvard, Columbia, and the University of Chicago Pritzker School of Medicine.
He has personally helped me with my weight loss struggle many years ago. After doing a lot of research, he has been one of those that was instrumental to my weight loss of 30lbs. for six years now.
In this episode we’ll help you understand how your body reacts and how your decisions to these triggers can affect your health and weight loss. Dr. Ian will also discuss and provide great analogies to understand hunger and cravings, and how to get going with Intermittent Fasting.
- [5:11] Your body floods your brain with dopamine… It tells your body that you like this and it increases the memory of what it was that caused the pleasure.
- [5:40] When you see a chocolate cake, smell it or you think about it, then your body starts releasing that dopamine again. Your body needs to respond to this trigger, to go get the reward.
- [6:20] Hunger is like your oil light. When you’re low on oil, your oil light comes on. No matter how many times you turn your car on or off, the oil light is gonna come back on until you give it oil.
- [6:35] Cravings are like your Bluetooth. When you get into your car and the dashboard says, do you want to connect your Bluetooth? If you don’t do anything at all, eventually that prompt is gonna go away.
- [7:55] How we carry ourselves externally may have nothing to do with what’s going on internally.
- [8:19] Weight loss is a journey. For many, it’s a battle.
- [8:46] Sometimes when we think it’s not gonna happen, it comes to vision that it doesn’t happen.
- [15:45] The reason why intermittent fasting works, one of the reasons is because it’s simple energy management.
- [16:13] Your body prefers to have the energy for food. But if you don’t have any food energy available, then your body will go into your fat source and release that fat. Release it in an energy form that can be used by your body.
- [16:30] Intermittent fasting is all about fat burning.
- [16:41] The critical thing about intermittent fasting is that you have to be consistent.
- [17:30] You got to stick to your windows.
- [18:22] You can see results in the first couple of weeks. Some people make it a way of eating.
- [19:26] People have defined ways to release their stress in a positive way.
- [19:33] Stress is a normal part of living. The question is how do you handle the stress?
- [19:44] That may temporary relieve the emotional stress that you’re under currently but it’s not a good long term solution.
- [20:16] There are all kinds of ways that we can deal with the stress without turning into that high-calorie food that have no nutritional value.
- [20:35] Take some time to think of more productive ways. Not only can you release the stress in a productive way, but you also have something accomplished.
- [21:03] I think the most common mistake is that some people have unrealistic goals.
- [24:43] I don’t want to wake up one day and be seventy years old and thinking what if I had done this, what if I had done that.
Links
- Dr. Ian Smith Instagram
-
Dr. Ian Smith Website
-
For more healthy living content daily, connect with me on social media
- Instagram: www.instagram.com/trudyestone/
- Facebook: www.facebook.com/trudyestone
- What type of dieter are you? Take the FREE quiz! → trudyestone.com/quiz
- Learn how to lose weight permanently in my Mind Your Body Program: mindyourbodyprogram.com/
- Website: trudyestone.com/
Who doesn’t like sugar, right? Studies show that an average American consumes over 150lbs. in a year or 6 cups of sugar in one week.
If you’ve ever wondered why this is happening, listen in as I share with you what the difference between palatable and hyper-palatable is, and what makes you crave certain foods like pizza, pastries, ice cream, and chocolate.
Technology plays a big factor especially in today’s food choices but it’s not something you can’t do something about. Don’t be too hard on yourself. Once you understand how your food is processed, you’ll discover how little steps can help you closer to your weight loss goals.
[2:49] Food scientists hi-jack your taste buds by actually calculating the bliss point of sugary foods and beverages so that you get hooked.
[4:33] Science of food addiction is clearer now, than ever before.
[5:15] When this pleasure sensor is activated, it makes us feel good. It actually drives out to seek out more of that feeling.
[9:26] Research indicates that chocolate is the most frequently craved food among women.
[10:08] That’s a habit-forming drug called, Theobromine. It’s a mild stimulant on its own. But when added it’s added to something that’s already highly addictive like chocolate, it puts many of us over the edge.
[10:15] This is why I’m very particular as to where I purchase my chocolate from.
[11:55] Our current food system is less than a century old and not nearly enough time for humans to genetically adapt to the radical changes that occurred.
[12:10] Many researchers believe that this evolutionary mismatch is why we suffer from a high rate of lifestyle-related disorders such as heart disease, diabetes, and obesity.
[13:10] Rather than getting fat from meat and whole foods, dairy, and nuts, we now get them mechanically from oils that are cheap and convenient.
[13:31] Which one is the enemy? Is it too much sugar or too much fat?
[14:08] Technology has allowed us to create foods that are far more seductive than those that occur in nature.
[14:25] It was just an unfortunate side effect of the race to make money.
[14:36] About $8.8B was spent on ads for unhealthiest offerings.
[16:18] How can we fight this instinctive force that makes us eat too much?
[17:45] They feel like they don’t have enough will power. The key is to control your food cues in your personal environment.
[18:55] Try to avoid foods that have this combination.
[21:34} Put those healthy foods within reach.
Links from today’s episode:
- Visit the show notes here for more: trudyestone.com/9
- For more healthy living content daily, connect with me on social media
- Instagram: www.instagram.com/trudyestone/
- Facebook: www.facebook.com/trudyestone
- What type of dieter are you? Take the FREE quiz! → trudyestone.com/quiz
- Learn how to lose weight permanently in my Mind Your Body Program: mindyourbodyprogram.com/
- Website: trudyestone.com/
I’m sure you’re just like me who’s been through numerous diet attempts but end up being a “failure” at it. Trust me, it took years to finally get myself into sustaining a healthy lifestyle.
A number of us have failed in our diets and seem to be discouraged about our efforts. But it’s not exactly the food that’s weighing us down initially, it’s the negative self-talk.
Negative self-talk is the inner voice in your mind that repeats a subtle yet demeaning running commentary. “Neurons that fire together, wire together.”
I’ll guide you through on how to become successful in losing weight and maintaining it. Turn your thoughts into a habit and get brain plasticity in action.
- [3:40] Life is images of the mind expressed. Without images, there is no expression.
- [4:41] I wanted to feel confident in my body and rocking a bikini. It wasn’t about being skinny or being a certain size. It was about being confident and feeling confident.
- [5:15] Understanding why all of your choices with food are built on your identity as an eater. What does your identity say about you? Could your identity be holding you back from your health goals?
- [5:36] To change your behaviour, and your health for good, you need to start believing new things about yourself. Your current habits, especially the bad ones, are how you manifest your identity.
- [5:57] The more that you repeat that behaviour, the more you reinforce the personality associated with that behaviour.
- [6:20] You can change your identity in two steps.
- [7:45] Start doing even one small thing that will move you into the direction of your goals in becoming that person that you want to be.
- [10:11] You’re not paying attention to your negative self-talk.
- [12:01] It will be hard to change your habits if you never change the underlying beliefs that led to your past behaviours.
- [15:15] Why popular diet programs don’t work for lasting weight loss... Very few people experience sustained weight loss with that method.
- [15:55] It’s also equally important to avoid eating too little or starving yourself because that can actually cause you to gain weight. When you cut calories, your body rebels by increasing your hunger and slowing down your metabolism.
- [17:39] The kind of calories you consume have a big impact on the weight you gain. Different types of food are metabolized in different ways.
- [18:14] What information are you giving your body by the foods that you’re eating?
- [18:25] The foods that I ate, and the tactics that I used became a lifestyle. Along the way, I built healthier habits.
- [19:14] The best part about the way I lost weight was that I never felt deprived or hungry. I actually enjoyed all the food I was eating.
- [19:39] Guilt and stress will do more harm to your body than that chocolate cake ever will.
- [20:15] Take ownership about that decision you made and just move on. No self-loathing. Don’t think about it for the rest of the day and get paralyzed with guilt.
- [20:38] A healthy lifestyle isn’t about beating yourself up when you give in to your favourite food. It’s about finding balance.
Links
- Visit the show notes here for more: trudyestone.com/8
- For more healthy living content daily, connect with me on social media
- Instagram: www.instagram.com/trudyestone/
- Facebook: www.facebook.com/trudyestone
- What type of dieter are you? Take the FREE quiz! → trudyestone.com/quiz
- Learn how to lose weight permanently in my Mind Your Body Program: mindyourbodyprogram.com/
- Website: trudyestone.com/
Have you been thinking of grabbing another snack for the day? I know how you feel when you have that urge to sneak some ice cream!
This is something I’ve been asked about a lot. How do we avoid weight gain during the self-isolation and social distancing period?
My mantra throughout this is that I plan on coming out of this stronger than I was when it started and I want to encourage you to think this way also because you’ll feel more empowered.
If you follow through successfully, you can actually lose weight during isolation than gain it.
- [2:34] The worst part is that no one knows when this is finally going to be over. We also feel a little out of control with the loss of routine.
- [3:03] Starting your day right includes doing two things.
- [3:32] A routine can really help you keep motivated, determined, and dedicated.
- [3:48] Doing something first thing in the morning that gives back to you, can help you to keep calm and deal with all the upheaval.
- [4:38] Breakfast will help to keep your blood sugar balanced and which will give you all the energy you need to tackle all the things you need to do throughout the day.
- [5:49] I've seen many people who skipped breakfast tend to grab unhealthy snacks come mid-morning
- [7:29] Make sure you get into the habit of eating foods that support both your immune system and weight loss goals.
- [7:50] It's going to make healthy eating and healthy living a lot easier.
- [8:23] Make and enjoy lunch at the same time each day.
- [8:41] Keeping this commitment of making yourself a healthy lunch every single day, may help to enhance your overall sense of being.
- [9:06] I knew nothing about lentils before I started to lose weight. But once I discovered them, I was hooked.
- [9:52] Eating those helps to keep your metabolism revved up which is really important during this time when you're not moving so much.
- [11:10] The key is balance. And letting yourself off the hook.
- [11:20] By telling yourself that you can't or shouldn't eat a particular food, you can fall into deprivation, craving, bingeing through a cycle, which is followed by guilt.
- [13:16] Be mindful of your portion sizes. This is the downfall of a lot of people.
- [15:55] Eat until you're no longer hungry, instead of eating until you're no longer full.
- [16:00] It takes some time between 15-20 meals to reset the muscle memory of your stomach to eat less food.
- [16:33] It's also known as mindful eating. Practice paying attention to what you eat without distractions.
- [17:01] Mindfulness can also help you distinguish between physical hunger and emotional hunger.
- [19:33] Exercise is also what's known as a keystone habit. A keystone habit are those habits that once you do it, it makes all those other healthy habits fall into place more easily.
- [21:16] Love and connection - the need to feel closeness or connect with other human beings is defined as a need of the personality. Contribution is the need to provide service, the need to care, help, and give to others.
- [21:49] Do something for your mind and body each day. There's no division on how we think and how our body performs.
- [22:51] Take the time each day during isolation to do something for your mind and body.
- [26:02] Take this opportunity in isolation to do an inventory of your thoughts.
- [26:53] Take some time to celebrate every day to embrace the positive parts of your self.
Links
- Trudy’s Recipe for Energy Boosting Coconut Smoothie
- Trudy’s Recipe for Sweet Potato Red Lentil Curry
- Mind Your Body Program
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz
One in eight women experiences difficulty getting pregnant. Mother’s Day can be a tough day for a number of women. They go through a number of human emotions that could be quite hard to deal with especially on a day when a Mother & Daughter bond is celebrated everywhere.
Join me in this episode where I interview two amazing women - Angela McNally and Lesley Eastmond - who’ll help us with ways on how to cope with their fertility journey.
- [5:19] Make sure to set your own boundaries on Mother’s Day to find ways to lift yourself up. Being careful of what media you intake that day is so important.
- [7:57] It’s not that we’re not happy for other people. We would never wish what we’re experiencing on others. It doesn’t mean it doesn’t hurt and that we’re not comparing ourselves. That’s the human experience.
- [8:42] Everything is amplified. You’re going to be experiencing those same emotions.
- [8:52] If you’ve experienced loss, like myself, we like to honor our soul babies, the babies that are no longer with us.
- [9:05] Everyone has their own way of attaching to those souls and babies.
- [9:21] The soul is the same soul coming back again, pushing where you’re meant to be.
- [9:33] There are a lot of different beliefs.
- [10:21] If you haven't been able to get pregnant, know that your baby is on the way and connect with it. Whatever you believe this baby to be.
- [11:02] Don’t compare yourself. Watch the media. Celebrate it, honor it in your own way.
- [14:55] Every situation is so different. One woman might need all the support, and checking in. Another might need privacy and boundaries and to mourn her situation on her own.
- [15:16] Asking them how you can support them is the best way.
- [16:18] Communicating with “how can I show up for you” would be a million-dollar question.
- [16:36] Rather than simply assuming you know what that person wants, simply just ask them, “what do you need?” “I’m here for you” and “I’m thinking of you”. It’s a nice gentle nudge.
- [17:43] If you have a friend who’s special enough and asks you what you need, gives you space to mourn, and be there like a brick of love. Hold them so close. They are so few. Appreciate people who show up for you like that.
- [18:28] There are so many layers to this.
- [21:02] Fertility can affect your relationship. Not everybody has a beautiful communicative relationship.
- [22:36] Make this your step one. Share how you’re feeling and ask your partner how you’re feeling.
- [24:11] Those conversations and that vulnerability, brings us even closer. Because we’re the only two people in this situation that really get it.
Part 2: Lesley Eastmond
- [32:31] Building a support community. It’s one of the reasons why I created a group. I knew I wasn’t the only one dealing with this.
- [33:05] Talk to someone who’s unbiased. Be gentle with yourself.
- [36:19] People just acknowledging that I am a mother, helps. It’s a painful reminder but just acknowledging that I, too, am a mother.
- [37:06] Even if you don’t feel it, just still say it. The words that we use, the language that we use, are incredibly important.
- [37:25] Your mind hears everything you say. Your body reacts to that as well.
- [37:31] The most painful thing is somebody to go through the day without being acknowledged. Or make them feel like they’re forgotten or that their journey was forgotten.
- [38:50] Your partner is probably dealing with their own grief... Having that communication, that conversation does a lot.
- [39:27] It is a painful reminder for partners as well. Oftentimes, men get left behind.
- [41:45] Once there’s life, there’s hope. That’s what gets me through it.
Part 3: Tips from Trudy Stone
- [43:58] Practice self-compassion.
- [46:33] Power of Words and the power of writing things down:
- [46:38] Reach out to others that may be feeling the same way you’re feeling.
- [47:18] Don’t isolate yourself. There’s great comfort with connecting with someone.
- [47:24] Find your tribe… Lean on each other for support.
- [48:13] Honor the sorrow, sadness, and loss.
- [48:55] Expressing your feelings is a way of honoring yourself and the experiences that lead to that sorrow.
- [49:25] Make a commitment to yourself and the person that you lost, that you will take positive steps to recover and live the best life that you can.
- [49:36] Acknowledge your feelings.
Links
- Angela McNally Website
- Angela McNally’s Podcast
- I am My Sister’s Keeper (Facebook Group)
- Expressive Writing Workshop
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Dr. Stacy Thomas Website
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Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz
You’ve probably heard about taking care of your gut health for some time now. Let me help you understand why and how this could help out with weight loss too and your overall health.
We’ll dive into some quick scientific concepts and also share with you how you can apply them to your daily food consumption. You’ll be surprised how some of your favorite food sources might actually be helping feed good gut bacteria.
- [1:04] Having a lot of bad bugs hanging in your gut has been linked to many problems including diabetes, depression, cancer, heart disease, fibromyalgia, eczema, asthma, and obesity.
- [1:48] Your gut sends messages to your brain and your brain sends messages to your gut.
- [2:05] Researchers are finding that alterations in the gut microbes can actually influence the risk of brain disorders such as anxiety, depression, autism, and even dementia.
- [5:01] A study in 292 people found that those who were overweight had lower gut bacteria diversity and higher levels of C-Reactive Protein and inflammatory marker on the blood.
- [10:23] Your gut bacteria can produce chemicals that can help you make you feel full. And by affecting your appetite, gut bacteria may play a role in your weight.
- [11:25] A diet high in sugar can stimulate the growth in unhealthy bacteria in the gut which may contribute to weight gain and other chronic health disorders.
- [11:55] Lack of sleep and chronic stress both contribute to gut imbalance.
- [12:35] Fruits and vegetables contain many different fibers that are good for gut bacteria. Eating an assortment of plant-based food can improve gut bacteria diversity which is linked to a healthy weight.
- [12:52] Nuts and seeds contain a lot of fiber and healthy fat which helps support the growth of healthy bacteria in the gut.
- [13:28] The polyphenols in food like red wine, green tea, and dark chocolate can’t be digested alone but broken down by beneficial gut bacteria which promotes the growth of good bacteria.
- [13:40] Probiotics may help restore healthy gut bacteria after an illness or a course of antibiotics and may even aid weight loss.
- [14:45] Another study reported a milk drink containing a probiotic called lactobacillus for three weeks improved mood in people who had the lowest mood before the treatment.
- [15:09] Prebiotics don’t break down on the small intestine, instead, they reach the colon where they feed your healthy gut bacteria.
- [16:00] Beyond the numerous benefits like reducing inflammation which we know is key for weight loss, studies have found that Omega 3 Fatty Acids can support healthy gut flora.
Links
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz
Losing weight could be difficult for different reasons. It’s also another story on how to keep off that weight.
I’m going to share with you 5 ways on how to lose weight without diet or exercise and most importantly, without the feeling of going through torture.
Six years ago, when I started to lose weight, I wanted to do something that was easy and sustainable. I hope you find these tricks helpful and see how they could work for you too.
- [5:47] The Mediterranean diet group was instructed to eat small amounts of red meat, moderate amounts of chicken and fish, and fresh vegetables, legumes and nuts. The low carb group on the hand was only instructed to limit total fat intake to 30% of daily calories with no more than 10% saturated fat and less than 300mg.per day of cholesterol.
- [8:48] I later discovered that the key was creating healthier habits. Creating healthier habits allowed me to lose 30lbs. which I’ve kept off for 6 years.
- [9:01] It made it easier not just to lose the weight but to keep it off. Developing healthy habits is the best way to eat healthy more consistently and to make any changes stick.
- [9:22] Habits can help eliminate the need for exercising self-control and relying on will power.
- [15:00] I’m talking about foods that will help detoxify your body naturally, each and every day. Flushing your body and those toxins with high-fibered foods and lots of greens in addition to drinking warm water with lemon or apple cider vinegar in the morning could help detoxify your body naturally.
- [15:39] Detoxing may even include detoxing from friends or people in your life that are making you feel less, or stressing you out.
- [16:09] Start by decreasing proximity so you can increase your proximity to those who match your future. Surround yourself with those who match your future, not your history.
- [16:53] Stress plays a big part in your overall health and most importantly your ability to lose weight, avoid disease and live a healthier lifestyle.
- [17:32] Some studies show that 75% of overeating is caused by emotions.
- [20:39] Being stressed will make it a lot harder for you to lose weight.
- [21:07] Be on the lookout for poor digestive symptoms like constipation, bloating, gas, acid-reflux or nausea. Poor digestion means that your body may not be able to effectively extract nutrients from the foods that you’re eating, which can interfere with weight loss.
- [22:25] These days our sympathetic nervous system is also what dominates when we’re busy or stressed which is why digestion so often also takes a back seat. The parasympathetic nervous system, on the other hand, is our rest and digest system. It’s the mode you want to be in before, during and after eating to allow for optimal digestion.
Links
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz
It is important to understand what triggers your appetite and suppresses it. A lot of my new clients typically ask and wonder why they can’t seem to stop eating. I’ve prepared a great list that will help you to understand your triggers, what kind of food can best help not just your weight loss but also your health in general, and a very important daily activity that you might not be doing enough of.
Always remember that the secret to losing weight is not just what goes into your stomach but what also goes on your brain. There are a lot of other factors that could be impeding your weight loss without realizing it.
- [1:38] Studies show that those who eat the most fiber, tend to have healthier body weight. One study found that people who ate no differently except for increasing their fiber intake lost as much weight as those who went on a rigid, low-fat diet.
- [2:34] Most people are deficient in fiber, getting less than half of the 25-30grams that we should get on a daily basis for overall health and weight control.
- [3:46] Emotional eating or binge eating allows us to remove discomfort and provides a fleeting sense of satisfaction and pleasure when you’re feeling something you just don’t want to feel.
- [4:44] With emotional eating, you’re more likely to keep eating even if you’re full. When you satisfy physical hunger, on the other hand, you’re able to stop when you’re full.
- [6:53] Getting to the root cause is the only way to make lasting change to either lose or maintain weight.
- [7:17] It contains an abundance of vitamins and minerals. It can improve from weight loss to stress management and also provides a natural source of energy. This tea is known for its powerful thermogenic effect. It fires up your calorie-burning mechanism.
- [8:58] Being overweight or obese is a double-edged sword. Not only does obesity contribute to sleep problems, sleep problems contribute to obesity.
- [12:30] Your ability to make healthy decisions is severely reduced when you lack sleep.
- [14:34] When you sit down to eat you should be hungry but not ravenous as this will cause you to overeat. So try eating some high fiber, high protein snacks in between meals.
Links
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz
If only I could lose 20 lbs, I’d feel more confident. Does that sound familiar? In this episode, we’ll talk about what to do if not being able to lose weight is filling you with hopelessness and despair.
Losing weight is hard enough when you’re happy but it’s even harder when you’re feeling depressed. I want to help you understand and identify the causes behind your thinking and emotions. We will dive deep into this while also talking about how we can change our thinking from negative to positive.
Change is never an easy task but it is definitely something you can do. Once you are able to change your thought patterns, you’ll be able to celebrate yourself every day, flaws and all.
- [02:28] There’s one important thing that you need to understand - there’s no division between what you think and how your body performs. If you want to speed up your body transformation you need to understand the mind-body connection.
- [02:50] Your thoughts and emotions affect your body in many different ways. High levels of cortisol, the stress hormone, impacts the body in so many ways like weight gain, fatigue, depression, sex drive and overall mental function.
- [03:46] The first step when you’re feeling down about not being able to lose weight is to have awareness.
- [04:27] There is a link between food, emotions, and weight. When you are unable to gain control over your emotions, it can often lead to an unhealthy addiction to food. This is why tuning into your mind and having awareness is so important.
- [05:34] Pema Chödrön says this about emotions: “If you allow an emotion to exist for 90 seconds without judging it, it will disappear. If this emotion goes on for more than 90 seconds it’s because you chose to hold on to that emotion.”
- [06:17] Things you can try to change your thought track from negative to positive: hit stop when a negative thought creeps into your mind. Listen to positive songs to substitute your negative thoughts into positive ones.
- [08:56] When we continue to feed our minds with negative messages, we start to adapt to the messages that we’re feeding it.
- [09:20] To change your body, you need to change your narrative. Reverse your negative messages.
- [10:26] Flood your mind with positive messages. Whenever you feel negative thoughts coming on, give these a try: “I am happy, healthy and radiant. I am ready to enjoy my perfect health. I am a healthy eater. I love and care for my body and my body cares for me. I believe in myself and my abilities” Affirmations are a good way to change your mindset.
- [11:34] Take multiple opportunities throughout the day to repeat your positive affirmations to yourself. Repeating this to yourself daily will help you get a confidence boost and get the results you desire.
- [12:00] One way to keep commitments is to yourself. Confidence builds if you keep your commitments to yourself.
- [13:34] Remember: Your thought patterns become your emotional patterns which then become behavioral patterns. Our brains pick up on our thoughts, emotional and behavioral patterns.
- [13:57] Other ways to overcome a negative body image: find things you love about yourself and let it expand, to love your body as it is is to truly love yourself, ask yourself: what about my body must I learn to accept as it is?
Links:
- Lisa Nichols: No Matter What!
-
Ed Mylett
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Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz
Many of us struggle with obesity and weight loss. Most people have developed a mindset that sabotages their weight loss efforts. With over 60,000 thoughts that pass through our minds on a daily basis, 80% of those are negative. This is because our brains are hardwired to think more negatively than positively.
Your thoughts drive your emotions and your emotions drive your behavior. Your mind dictates your eating choices and your urge to overeat especially when you’re hungry. With this show, I hope to help you get your mind right so that your body will follow.
I share this with you in the hopes that it will give you the motivation to overcome whatever obstacles are coming in your way to releasing the weight and using the power of your mind to create the body you’ve always wanted.
- [02:24] When you attack yourself with negative self-talk, it puts your body in a stress response which increases your cortisol and leads to weight gain. You have the power to heal your relationship with food so that you can help yourself to lose weight.
- [03:20] On this show you’ll learn how to get your mind right so your body will follow, how to live a healthy lifestyle.
- [03:51] What do you believe about yourself and your ability to lose weight? We all have beliefs about ourselves whether we know it or not. We are making choices every day based on those beliefs. During this show, I want to help you get to the core of your beliefs to get lasting weight loss because until you do, you won’t get the weight loss you’re longing for.
- [04:30] “As a man thinketh in his heart, so is he.” A belief is a thought you judge to be true. Beliefs are the mental architecture of how you move through the world.
- [05:10] 3 main ways your beliefs propel you forward or hold you back: 1) your beliefs dictate your behaviour and your behaviour dictates your health. 2) your beliefs affect the chemicals in your brain and how your body functions. 3) Your beliefs are changeable. You have the power to change them.
- [08:24] You have the power to control your thoughts. Positive and hopeful beliefs are healing. Negative and illness-focused beliefs trigger your brain to its fight and flight stress response which dumps cortisol into your bloodstream and causes a cascade of events that make your body more predisposed to illness and weight gain. You have the power to think yourself thin.
- [09:31] What you believe is nothing more than an agreement that you’ve made with yourself about your reality. So to change it, all you have to do is change that agreement.
- [10:27] On the Mind Your Body Show, the strategies I’ll be sharing with you are mostly based on the principles of cognitive therapy, the most effective form of therapy in the world. It is based on the concept that the way people think affects how they feel and do.
- [12:37] I share this with you in the hopes that it will give you the motivation to overcome whatever obstacles are coming in our way to releasing the weight and using the power of your mind to create the body you’ve always wanted.
Links
- Trudy Stone Website
- Trudy Stone Facebook
- Trudy Stone Pinterest
- Trudy Stone Instagram
- Trudy Stone Twitter
- What type of dieter are you? Take the quiz! → trudyestone.com/quiz