Fit Mama Real Food Radio: Recent Episodes
Heather Englund
Fit Mama Real Food Radio provides insights, education and inspiration focused on living a happy and healthy life. Join Heather weekly as she chats about food, fitness, motherhood and mindset. To read more, head over to www.fitmamarealfood.com!
Hey friend, the podcast is taking a little break. But this is not the end! Stay subscribed and come get connected with me on Instagram @fitmamarealfood and definitely sign up for my newsletter (and get a free meal plan along with it) right here: https://fit-mama-real-food.ck.page/43295a5976
Grateful for YOU. Chat soon!
In episode #150 of Fit Mama Real Food Radio I am answering YOUR questions! I put out a call for questions and here's what you were curious about: what I eat in a day, favorite protein powders, more about blogging, connecting with my husband with 4 kids, favorite and least favorite parts of homeschooling and more!
Join Fit Mama Meal Plans here: www.fitmamarealfood.com/meal-plans/
Show notes: www.fitmamarealfood.com/radio150
In episode 149 of Fit Mama Real Food Radio we’re chatting about the concept of doing the hard work. Why does it matter that we put in effort when things get tough? If you’ve been needing some encouragement around making a shift in an area in your life, this episode is for you.
Join the FREE 4 Day Dinner Prep Challenge and get a 1 week meal plan sent to you: https://fit-mama-real-food.ck.page/ec6bcaedb6
Show notes: www.fitmamarealfood.com/radio149/
In episode #148 of Fit Mama Real Food Radio Abby DeGraff, certified personal training and mom of 4, joins me to chat about finding freedom in fitness and food. Abby shares her story of fitness and how motherhood was really a catalyst into her making a change in how she looked at and used fitness. We get into how to make the shift in finding more freedom in fitness and how mindset is key to all of this. You will get so much out of this wonderful conversation, enjoy!
Show notes: www.fitmamarealfood.com/radio148
In episode 147 of Fit Mama Real Food Radio Robyn Downs, speaker, educator, entrepreneur, and author of The Feel Good Effect joins me to chat about cultivating healthy habits and behaviors. Robyn and I talk about why creating new habits is difficult, why perfectionistic thinking is limiting and strategies to create habits that will leave you feeling good. Enjoy the show!
Show notes: www.fitmamarealfood.com/radio147
In episode #146 of Fit Mama Real Food Radio I am joined once again by Michelle Kenney! We dive into some of the other hard parenting stuff today, specifically tantrums, hitting, punishment and rewards. Of course, the topic of connection is there because connection is so important! I hope you enjoy this episode as much as I did!
Show notes: www.fitmamarealfood.com/radio146/
In episode #145 of Fit Mama Real Food Radio I am joined by certified parenting instructor Michelle Kenney. Michelle is trained in Hand in Hand parenting and is passionate about helping others find their way through the murky business of being a connected parent. This episode is a light that I hope can guide you through some of the more challenging parts of parenting kids. In the episode we cover what Hand in Hand parenting is, the biggest parenting challenges she helps parents with, how to get kids to listen without threats and control and the importance of connecting with your kids, and practical way to start connecting with your kids TODAY.
Show notes: www.fitmamarealfood.com/radio145
In episode #144 we're re-sharing the past episode with Chel Hamilton, the calming voice behind the Meditation Minis Podcast. In the episode we talk about why quieting is so important, the benefits of meditation and what it can help with, how to meditate and different style of meditation, resistance, mindfulness and meditation for parents. So much good stuff. I absolutely loved this talk with Chel and know you will too!
Show notes: https://www.fitmamarealfood.com/radio144
In episode #143 of Fit Mama Real Food Radio Julie Revelant joins me for a conversation around how to create craveable healthy foods for families. We get into why sneaking foods in might be problematic, the importance of fish, plant based foods and vegetables at breakfast time. You'll be left feeling more inspired and excited to feed your family!
Show notes: https://www.fitmamarealfood.com/radio143
In episode #142 of Fit Mama Real Food Radio my good friend Heidi and I are sharing what our upcoming homeschool plans for the year will look like. We chat about our decision to homeschool this year, the curriculums we chose, along with talk about our fears and also what we're most looking forward to. Find all the resources we chatted about linked below!
Show notes: www.fitmamarealfood.com/radio142
Links from the show:
- Connect with Heidi on Instagram
- The Good and The Beautiful
- Exploring Nature With Children
- Masterbooks for History
- TypeTastic
- Music with Lindsay
- Book: The Call Of The Wild and Free
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode 141 of Fit Mama Real Food Radio I am joined by holistic nutritionist Kelly LeVeque for such a great conversation around blood sugar and the Fab Four, which are protein, fat, fiber and greens. Kelly breaks down why each of those 4 components matter in building a body loving meal + gives us tangible examples of what that can look like on our plates. This is an episode you'll want to keep coming back to!
Show notes: https://www.fitmamarealfood.com/radio141
- The Fit Mama Meal Plans Membership is OPEN! JOIN HERE.
In episode 140 of Fit Mama Real Food Radio we are solving the question of "what's for dinner?" I'll share my 4 step strategy to get more variety into your dinner routine, easily! You'll want to grab a pen and paper and follow along with the steps! If you love this episode, you'll LOVE the 5 Day No More Dinner Rut Challenge - sign up today, we begin Monday August 17th! www.fitmamarealfood.com/dinnerrut
Show notes page: www.fitmamarealfood.com/radio140
Links from the episode:
- Join the FREE 5 Day No More Dinner Rut Challenge!
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Sign up for the free 5 Day No More Dinner Rut Challenge
In episode #139 of Fit Mama Real Food Radio I am dispelling the myth that feeding your family has to be complicated. In fact, it should be easy! I want you to stress less about food and that is what this episode is all about. I'll be introducing tips and strategies to help reduce your stress around food and teach you how to feed your family healthy food, with ease. Grab your free done for you meal plan at www.fitmamarealfood.com/freemealplan
Show notes: https://www.fitmamarealfood.com/radio139
In episode #138 of Fit Mama Real Food Radio tune in for the 10 ways I'm simplifying motherhood. If you've looking for ideas to streamline different areas of your life, give one of these 10 strategies a try!
Show notes: www.fitmamarealfood.com/radio138
- Grab the free family friendly meal plan!
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode 137 of Fit Mama Real Food Radio Diana Rice, RD is joining me for a very welcomed conversation about letting go of guilt in motherhood. We talk about struggles and challenges that come up in the postpartum period and how to work through them. Diana is a lactation counselor and I loved the supportive way she spoke about how to give ourselves grace and the uniqueness every woman has in this season of life. My hope is that in this episode you feel uplifted, supported and encouraged!
Show notes: www.fitmamarealfood.com/radio137
Links from the show:
- Grab the free breakfast eBook!
- Connect with Diana: Website, Instagram
- Diana's article: Breastfeeding is a marathon (and you don't have to run it)
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode 136 I've diving into 5 actionable tips to help you fight the afternoon energy slump. Feel energized all day, even through the afternoon! We'll talk about sleep, nutrition, hydration, movement and decision making. Choose one, try it out, and see if it makes an impact. Then continue on with the next tips! I hope you feel energized and amazing all day, my friend!
Show notes: https://www.fitmamarealfood.com/radio136
- Grab the free breakfast eBook!
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode #135 of Fit Mama Real Food Radio I am joined by Samantha Cassetty to dive into all things sugar! Specifically, how to reduce sugar, watch out for sneaky hidden sugars and why all of this even matters.
Find all the links on the show notes page: www.fitmamarealfood.com/radio135
Links from the show:
- IGTV: Why Start A Family Favorites List
- Download: Family Favorites List
- Connect with Sam: Website, Instagram
- Order her new book: Sugar Shock
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode #134 of Fit Mama Real Food Radio I am sharing how to become a better home cook with these 10 tips. I've learned the easy, and hard way, and I'm sharing it all with you! As a self taught cook, I've failed a lot over the years. I've also had a ton of wins! My goal with today's episode is for you to enjoy cooking a bit more, make food taste better and feel confident in the kitchen. Thanks for tuning in!
Show notes: https://www.fitmamarealfood.com/radio134
Links from the show:
- Episode #127 - Cooking on the fly with Liz Weiss
- My top 10 kitchen must haves to save time
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode #133 of Fit Mama Real Food Radio we're chatting with Dani Lebovitz all about inviting kids to become food explorers. We'll learn about how to to encourage them to use their 5 senses, explore new foods with no pressure plus why this all matters. Let's dive into the fun, educational and inspiring episode!
Links from the show:
- Connect with Dani: website, instagram
- Dani's latest book: 101 Descriptive Words for Food Explorers
- Food explorer place mats
- Dani's free resource library
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes page: www.fitmamarealfood.com/radio133
In episode #132 of Fit Mama Real Food Radio I am delighted to chat with Malina Malkani, a registered dietitian nutritionist, about feeding kids. She is an expert on this topic and has written about feeding kids from the littlest, to creating a course on solving picky eating. We dive into what parents should watch for in picky eating behavior from the youngest age, to school aged kids. You'll get practical solutions to begin implementing, and I know you'll be left encouraged with this episode. Hope you enjoy it!
Show notes: www.fitmamarealfood.com/radio132
Links from the show
- Connect with Malina: Website, Instagram
- Malina's Book: Simple and Safe Baby-Led Weaning
- Malina's Course: Solve Picky Eating
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
In episode 131 of Fit Mama Real Food Radio I am excited to re-share my conversation withLisa Hendrickson-Jack for a deep dive into the fertility awareness method. We touched on why it’s important to track our cycles and what information we can gain from it, how you actually go about tracking your cycle then using that information with the fertility awareness method. We also talked about the effectiveness for pregnancy prevention along with who the fertility awareness method is right and wrong for. Ladies, I hope you enjoy this conversation as much as I did!
Show notes: https://www.fitmamarealfood.com/radio131
- Lisa’s book: The Fifth Vital Sign
- Charting Workbook
- Connect with Lisa: website, Instagram, Fertility Friday podcast
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
In episode 130 of Fit Mama Real Food Radio Katherine Herbison, an integrative nutrition health coach shares how we can learn to trust our body through intuitive eating, movement and self love. Katherine shares her story of not trusting her body and treating it with respect, and how she turned that around.
Show notes: www.fitmamarealfood.com/radio130
In episode #129 of Fit Mama Real Food Radio Meghan Telpner brings her expert insights into how to reduce plastic packaging in the kitchen. We chat about the different kinds of plastics used with food products, how cooking at home and learning to cook can reduce plastics along with why it matters for our health.
Show notes: www.fitmamarealfood.com/radio129
Links from the show:
- Connect with Meghan: Website, Instagram
- Academy of Culinary Nutrition
- Free Culinary Nutrition Mini Training
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
In episode #128 of Fit Mama Real Food Radio Garret Olmsted, Director of Education for O'Douds joins me to help clarify the confusion around hair and beauty products. He shares what to watch for on the bottle, what to look for in a good company along with how to care for your hair, naturally. I learned a lot and had so much fun recording with him!
Links from the show * Connect with O'Douds: Website, Instagram * Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order! * Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: www.fitmamarealfood.com/radio128
In episode #127 of Fit Mama Real Food Radio Liz Weiss, the voice behind the family food podcast and blog Liz’s Healthy Table, joins me for a super fun conversation around how to cook without a plan or when you are lacking key ingredients. We talk about how cooking has changed a bit since we've been in quarantine, along with practical ways to use pantry ingredients in meals. The episode is all about being creative, curious and having fun in the kitchen while cooking on the fly. Enjoy it my friends!
Links from the show * Stay up to date on the cookbook via the newsletter * Connect with Liz: blog, podcast, instagram, twitter * Liz's Color, Cook, LEARN email series can be found here * Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order! * Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: https://www.fitmamarealfood.com/radio127
In episode #126 of Fit Mama Real Food Radio Pauline Erickson, a Life Happiness Coach, joined me to talk about finding purpose, passion and becoming more resilient. We chat about self care and why living with passion is part of self care. You'll leave this episode inspired to bring your life in alignment with your passions.
Links from the show:
- Connect with Pauline: The Resilient Goddess Facebook Group
- Buy her book: Passed Down From Mom
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: https://www.fitmamarealfood.com/radio126
In episode #125 of Fit Mama Real Food Radio we will get to know Miranda's story a little more, chat about her year of no spending and learn what practical minimalism looks like. We also chat about how we can learn to love what we have and not need more + tips for practicing minimalism tips with kids. I was so inspired by this conversation with Miranda and I know you will be too!
- Connect with Miranda: Website, Instagram, Podcast
- Buy Miranda's book: More Than Enough
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: https://www.fitmamarealfood.com/radio125
In episode #124 of Fit Mama Real Food Radio we are chatting about how to teach kids to cook by age! I'm giving you a practical look into my kitchen with my kids. What does it really look like to involve a 2, 4, 6 and almost 8 year old in the kitchen? How do you begin to teach kids to cook by age? We cover it all with practical examples. Want the free eBook COOK WITH KIDS? Grab it here!
Links from the show: * Colorful Cooking For Kids * Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order! * Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: https://www.fitmamarealfood.com/radio124
In episode #123 of Fit Mama Real Food Radio Taesha and I talk about how she got started with her blog, feeding kids real food, the veggie loaded approach and tips for parents that want to get started on a real food journey for their family. She also shares some of her favorite recipes for breakfast, lunch and dinner, that are all veggie loaded! Want to Colorful Cooking For Kids resources? Find those HERE.
Links from the show: * Colorful Cooking For Kids * Connect with Taesha: Blog, Instagram, Facebook * Book: How are you peeling? * Book: Sylvia's spinach * Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order! * Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: https://www.fitmamarealfood.com/radio123
In episode #122 of Fit Mama Real Food Radio I am covering the topic of freezer staples, freezer storage tips, food safety concerns and I answer your listener questions! I also share a detailed list of items I like to keep stocked in my freezer along with how I use it to save money too. Find my favorite freezer meals in the show note. I hope you find this episode useful!
Links from the show * Grab the Healthy Capsule Pantry PDF
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Check out our new podcast sponsor Cleaning Essentials! Use code fitmama15 to save 15% off your next order!
Show notes: https://www.fitmamarealfood.com/radio122
What is a capsule pantry? It’s not having tons of random food items stored up, but focusing on the items you use over and over again to create healthy meals. In episode #121 of Fit Mama Real Food Radio I'm breaking down all the items I like to keep in my healthy capsule pantry, along with a step by step approach to creating your own capsule pantry of your dreams! Want the PDF pantry list download? Snag that in the show notes!
Links from the show
- Colorful Cooking For Kids Lesson 2
- Grab the Healthy Capsule Pantry PDF
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: https://www.fitmamarealfood.com/radio121
Dr. Jess is an expert in holistic healing, functional medicine, energy work, stem cells and cannabis. Her philosophy embodies true health as being all encompassing of mind, body and spirit. In episode 120 of Fit Mama Real Food Radio (the re-airing from episode 67) Dr Jess dives into CBD oil 101 - the beginner’s guide to CBD oils. You will learn: what can CBD oil help with, if you have to take it forever once you start, side effects, if you can take CBD oils while pregnant/nursing/as a kid, how to find good CBD oils and what to look for along with proper dosage. If you’ve been CBD oil curious this episode is for you!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Links from the show
- Connect with Dr Jess: YouTube, Instagram
- FREE Colorful Cooking For Kids Recipe Lessons
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: https://www.fitmamarealfood.com/radio120
In episode 119 of Fit Mama Real Food Radio I'm spreading encouragement for the power of the quick workout. Don't have time to dedicate to a long workout? No worries! You can get a ton out of a quick workout. Tune in for the deets and find my favorite 5 quick home workouts in the show notes!
Show notes: www.fitmamarealfood.com/radio119
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
In episode 118 of Fit Mama Real Food Radio I'm joined by Sara Forte of Sprouted Kitchen. Sara comes on to share tips and tools for getting dinner on the table with a little more ease. Sara created a weekly cooking club that includes menus and recipes to help families cook at home.
Links from the show:
- Connect with Sara: Sprouted Kitchen, Sprouted Kitchen Cooking Club, Sprouted Kitchen on IG, Sprouted Kitchen Cooking Club on IG
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio118
In episode #117 of Fit Mama Real Food Radio I'm sharing 10 ways to move past food guilt as a follow up to last week's episode on my intuitive eating journey. Moving to a more intuitive way of eating can sometimes be met with guilt around food. Foods that we "should or shouldn't" eat. I'm sharing 10 ways to move past food guilt to help you along your journey.
Links from the show * #116: Intuitive Eating - 5 Takeaways from my Story * Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio117/
In episode #116 of Fit Mama Real Food Radio I'm sharing a deeper look into my story of intuitive eating - how I went from unhealthy to balanced, and the twists and turns along the way. There are things I’ve learned from my journey and I’ll share my 5 takeaways at the end of the episode. My hope is that you can use these in your own journey whether you’re at the beginning, middle or in a space that feels balanced and right for you.
- Recipe: Banana Egg Oatmeal Pancakes
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: https://www.fitmamarealfood.com/radio116
In episode 115 of Fit Mama Real Food Radio we cover the what, how and why of intuitive fitness. I share my story from an unhealthy mindset to balanced intuitive fitness, along with tips on how to tune into your own fitness needs.
https://www.fitmamarealfood.com/radio115/
In episode 114 of Fit Mama Real Food Radio I am joined by Shelby, a strength and nutrition coach, to cover the importance of strength training for women. We talk about why should women strength train, what a strength training routine can look like, the best equipment and the often asked questions of whether ladies will get bulky by adding strength training in.
Links from the show
- Connect with Shelby: Website, Instagram
- Free home workouts at Fit Mama Real Food on YouTube
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio114/
In episode 113 of Fit Mama Real Food Radio I am joined by Liz Winters. Liz is the creator of Prenatal Power, an amazing resources for women to support their movement through pregnancy and through postpartum. Liz and I have a fun and informative conversation around how to safely exercise during each trimester in pregnancy. We talk about dos and don'ts, along with why exercise is so important during this phase in a woman's life. Tune in and be sure to reach out if you have further questions!
- Connect with Liz: Website, Instagram
- Program: Prenatal Power
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: https://www.fitmamarealfood.com/radio113
Join me in episode #112 of Fit Mama Real Food Radio for an educational conversation with Kaitlyn Jue around potty training. In the episode we dive into potty training signs of readiness, how to potty training with less frustration, dos and don'ts along with resources to assist in potty training. Even though I have been through this 3 times already, I learned so much!
Links from the episode:
- Try Trustle for 2 weeks for free using code FitMamaRadio as the access code
- Connect with Trustle on Instagram
- Book: Toilet Training without Tantrums by John Rosemond
- Book: Everyone Poops by Taro Gomi
- Book: Once Upon A Potty by Alona Frankel
- Book: Potty by Leslie Patricelli
- Book: A Potty for Me! by Karen Katz
- Book: Oh oh! Gotta Go! by Bob McGrath
- Book: The Princess and the Potty by Wendy Cheyenne Lewiston
- Book: Potty Time by Guido Genechten
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio112/
Today on Fit Mama Real Food Radio I'm sharing 5 tips for balanced healthy living for moms. Kids add a whole new level of strategy into healthy living, and I'm here to show you, you can do this! Take 1 tip, or implement all 5. Whatever you choose to add in, you'll find more balance and peace with these tips.
Did you enjoy this episode? Share your favorite tip on social media and tag me @fitmamarealfood
Show notes: www.fitmamarealfood.com/radio111
Today on Fit Mama Real Food Radio episode #110 I am sharing 7 mindfulness exercise to incorporate today. They do not take much time, but can make a huge impact on our mindset. Listen in for all 7!
Links from the show
- Episode #109 Capsule Wardrobe with Stacey Atkins
- 7 Day Mind Body Yoga Reset Roundup
Show notes: www.fitmamarealfood.com/radio110
Are you curious about capsule wardrobes? Want to know how to dress to feel good and what colors work best for you? All of those questions and more get answered today! My guest in episode #109 on Fit Mama Real Food Radio is Stacey Atkins, and she is the expert on all of this! Stacey helps women simplify their morning routine with a paired down closet. I learned so much in this fun conversation with Stacey. I keep her tips in my mind each time I look in my closer or open a drawer. Tune and find your favorite tips for creating a capsule wardrobe you love!
Links from the episode
- Connect with Stacey: website, instagram, youtube
- Connect with Heather: @fitmamarealfood
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio109
In episode #108 of Fit Mama Real Food Radio, the final episode for 2019, I am taking a moment to reflect the past year. I share the 10 favorite episode you enjoyed listening to in 2019. Looking forward I share some of what's to come for 2020, along with my focus word for the upcoming new year.
My hope is that you will take some time to remember all you accomplished, grew through and learned from too. There are always highs and lows each year, and appreciating all the moments has beauty to it. Do you set intentions for the new year? I'd love to hear if you chose a focus word, or have small or big goals you're reaching for. Remember, I'm here to cheer you on!
Show notes: www.fitmamarealfood.com/radio108
In episode 107 of Fit Mama Real Food Radio we're covering how to move your body during the holidays! Right now we're smack dab in the middle of a busy time of year, and often movement gets pushed to the side as we have a lot more on our plate. Today I'm offering up 5 practical tips to implement right now to help you to continue to move your body during the holidays.
If you enjoyed the episode, could you share it with a friend?
Please leave a rating and review in apple podcasts!
Reminder --> The FREE 7 Day Mind Body Yoga Reset starts Jan 1!
Show notes: www.fitmamarealfood.com/radio107
In episode 106 of Fit Mama Real Food Radio I'm sharing 5 practical tips to implement TODAY on how to eat well during the holidays. These tips are not about deprivation, but truly how to continue feeling good while fueling well, and enjoying your favorites at the holiday get togethers.
If you enjoyed the episode, could you share it with a friend?
Please leave a rating and review in apple podcasts!
- Recipe: Pumpkin Einkorn Bread
- Recipe: Maple Cinnamon Roasted Butternut Squash
- Recipe: Pumpkin Raisin Chia Oatmeal Energy Balls
- Episode #105: How to stress less during the holidays
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio106
Episode #105 of Fit Mama Real Food Radio offers you 5 bite size actionable tips for how to stress less during the holidays. Know that these 5 tips can help you reduce stress at any point in the year, whenever life becomes more full. Tune in for this shorter episode and enjoy the holidays!
If you enjoyed the episode, could you share it with a friend?
Please leave a rating and review in apple podcasts!
- Episode #53 on guided meditation with Chel Hamilton
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio105
Fit Mama Real Food Radio episode #104 - how to not glorify being busy is for any time of the year, not just during November and December. In this open discussion I shared why I think glorifying being busy isn't a good idea, along with 6 tips on how to not glorify a full schedule. A little tough love, but something I know I've needed to hear in the past before. My hope is that this episode gives you something to think about.
If you enjoyed the episode, could you share it with a friend?
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio104
In episode 103 of Fit Mama Real Food Radio I am joined by Tanja Shaw for a great conversation answering your listener questions on how to stay healthy through the holidays. We answered questions on dealing with food pushers, making healthy food choices at parties, enjoying the holiday food without reckless abandonment, dealing with holiday bloat and also how to stay active during this busier season.
If you enjoyed the episode, could you share it with a friend?
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Purchase the Meal Planning Mamas Meal Planner
- Connect with Tanja: website, instagram
- Fit + Vibrant You Podcast
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Thank you to our podcast sponsor Cacao Tea Co! Use code HEATHER15 for 15% off of cacao tea now through Nov 30th!
Show notes: www.fitmamarealfood.com/radio103
In episode 102 of Fit Mama Real Food Radio Kristin Dovbniak openly shares about her journey that brought her to intuitive eating. From obsessing about food and body size, to finding her own unique food freedom. During her journey Kristin also became a certified intuitive eating counselor. We chat about what that was like, and also what it looks for clients working with an intuitive eating counselor. This episode is full of words of wisdom, along with insights into common hurdles that her clients face when entering into their intuitive eating journey and how to walk through them and find intuitive eating on the other end.
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Purchase the Meal Planning Mamas Meal Planner
- Connect with Kristin: website, instagram
- The Super Mama Society
Show notes: www.fitmamarealfood.com/radio102
In episode 101 of Fit Mama Real Food Radio I am joined by Ali Miller RD! Ali joins me to share her expertise on the anti-anxiety diet - a food as medicine approach to using food to nourish the body and reduce stress, imbalances and anxiety. I learned so much about how much stress impacts how our body copes and functions. The information she shared about gut health related to stress and anxiety really left me thinking about my own gut health. Ali shared amazing tips on how real food can help with anxiety. Tune in for so many knowledge bombs! Not one to miss!
If you enjoyed the episode, could you share it with a friend?
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Join the FREE 4 day Meal Planning Party running Nov 11-14th!
- Connect with Ali: website, instagram
- Ali's books: The Anti-Anxiety Diet, The Anti-Anxiety Diet Cookbook
- Read: How to do a probiotic challenge
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Thank you to our podcast sponsor Cacao Tea Co! Use code HEATHER15 for 15% off of cacao tea now through Nov 30th!
Show notes: www.fitmamarealfood.com/radio101
In episode 100 of Fit Mama Real Food Radio we are celebrating the fact that we've made it through 100 episodes! Thank you so much for being here. Cannot wait for 100 more! In today's show I answer your listener questions. I separated the episode into two sections - healthy living and questions about me. Friends, you had so many fun questions I got to answer. Listen in and enjoy this fun episode!
If you enjoyed the episode, could you share it with a friend?
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Join the FREE 4 day Meal Planning Party running Nov 11-14th!
Show notes: www.fitmamarealfood.com/radio100/
In episode 99 of Fit Mama Real Food Radio I am sharing how to make meal prep work for you! We talk about the different between food prep and meal prep, why meal prep is helpful, my history with it, what my current meal prep looks like along with tips on making meal prep work for you! You will be left with actionable steps to take today to save you time in the kitchen.
Want the free breakfast ebook? Snag it here: https://www.fitmamarealfood.com/10breakfasts
Show notes: www.fitmamarealfood.com/radio99/
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- FREE 10 Make Ahead Breakfasts eBook
- Meal Prep Versus Food Prep
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
- Thank you to our podcast sponsor Cacao Tea Co! Use code HEATHER15 for 15% off of cacao tea now through Nov 30th!
In episode 98 of Fit Mama Real Food Radio I am sharing all about the gratitude attitude. I'm sharing how it started my gratitude practice, why, what it looks like, how it's been helpful for me and how you can get started too. I am so passionate about the positivity a gratitude practice can bring to foster a heart that is filled with enough.
If you enjoyed the episode, could you share it with a friend?
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Use code HEATHER20 to save 20% at Simply Tera’son delicious clean, real food protein powders!
- Thanks to our podcast sponsor Seattle Elderberry! Use code FitMamaRadio for 20% off your first order!
Show notes: www.fitmamarealfood.com/radio98/
In episode 97 of Fit Mama Real Food Radio, co-founder of Branch Basic Allison Evans joins me to talk all things home detox! Allison shares her personal story that got her on the path to real food and non-toxic living. We talk about how to detox your home, the best tips to start with for a non-toxic home (that includes no investment!), how to know if you're cleaning products are harmful and tips on how to deal with resistance to change within the house. This episode left me inspired to toss more toxins out of my house (I am not perfect!) and my hope is that you leave inspired to take a deeper look in your cupboards as well.
I would love to see what YOU learned. Take a screen shot of this episode, share it over on Instagram stories and tag me @fitmamarealfood so I can see what you learned in today’s episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio97/
In episode 96 of Fit Mama Real Food Radio Kaitlyn Jue, an early childhood education specialist with a focus from birth through five, joins me to talk about how to create a positive mealtime routine and end mealtime struggles. We have such an amazing conversation around mealtime routines and the division of responsibility model. Kaitlyn answers listener questions around mealtime struggles, like how to get go of controlling how many bites a kid should eat, non-stop talking at meals, kids living off of carbs and how to let natural consequences of hunger teach kids about listening to their bodies. I have already implemented some of the ideas we talked about in this podcast and it's made mealtime so much more pleasant and connection focused. I hope you learn a lot today too!
I would love to see what YOU learned. Take a screen shot of this episode, share it over on Instagram stories and tag me @fitmamarealfood so I can see what you learned in today’s episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio96/
In episode 95 of Fit Mama Real Food Radio we are talking about food label deception, and how to know what you’re buying. I offer a 4 step approach that you can implement into your shopping routine to help you buy the (real) foods that you want, and understand what to look for in real convenience foods. My hope for this episode is that you feel armed and ready to tackle the grocery store with confidence!
I would love to see what YOU learned. Take a screen shot of this episode, share it over on Instagram stories and tag me @fitmamarealfood so I can see what you learned in today’s episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio95/
In episode 94 of Fit Mama Real Food Radio I am breaking down what real food is, how to find packaged real food and some food for thought on food rules. If you’ve ever wanted a definition of what real food is, then today you’re in for that answer!
I would love to see what YOU learned. Take a screen shot of this episode, share it over on Instagram stories and tag me @fitmamarealfood so I can see what you learned in today’s episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio94/
In episode 93 of Fit Mama Real Food Radio Susan Bratton, trusted hot sex advisor to millions, joins me to cover all aspects of libido. We talk about gut health, healthy hormones, connecting with your spouse and increasing intimacy, libido in the postpartum period and so much more!
I would love to see what YOU learned. Take a screen shot of this episode, share it over on Instagram stories and tag me @fitmamarealfood so I can see what you learned in today's episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio93/
In episode 92 of Fit Mama Real Food Radio we've diving into the sometimes uncomfortable confrontation that shows up around food choices, specifically with your partner. If you've ever found yourself wanting your spouse to make healthier food choices, then you're going to love todays show.
In the episode I share helpful tips that I've used over the years to inspire healthy eating habits, rather than force them down my husbands throat. He's been receptive and chooses healthy foods because he decided it was important to him, and not because I forced it on him. I hope you get more insight into my approach with this and that it's helpful for you!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Use code HEATHER20 to save 20% at Simply Tera’son delicious clean, real food protein powders!
- Show notes: www.fitmamarealfood.com/radio92/
In episode 91 of Fit Mama Real Food Radio I am sharing my new lunchbox meal planning strategy. We are officially back to school and I have not just one kiddo in full day school now, but two! That means I'm packing 10 lunchboxes a week.
How am I going to keep that fun, stress-LESS and nutritious? With a plan. It doesn't have to be complicated and in today's episode I'm sharing my strategy and the steps I am taking to keep lunchbox packing healthy, simplified and an area that doesn't add stress to my life. Listen in for my best tips!
Link to my favorite lunchboxes: www.fitmamarealfood.com/lunchbox-meal-planning-strategy-lunchbox-series/
Show notes: www.fitmamarealfood.com/radio91/
In episode 90 of Fit Mama Real Food Radio Dr. Elana Roumell joins me to share her best tips as a naturopathic doctor on how to boost immunity naturally and stay healthy for back to school.
She is an expert in pediatric integrative medicine and has such a balanced approach to helping families stay healthy. In our conversation we cover why kids get sick when they return to school, how we can support them with food (and some great info on how sugar affects the immune system!), along with some of Dr. Elana's favorite supplements.
We also talk about the germiest placed to avoid at school, the importance of hand washing and we dive into hand sanitizers, along with what chemical to avoid. We also touch on giving fever suppressants and so much more! This episode is filled with so much information, you won't want to miss it!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio90/
In episode 89 of Fit Mama Real Food Radio I am sharing how you can give your schedule a refresh. Back to school is a wonderful opportunity to assess what your schedule is going to look like, and if you want to make changes to it. I detail out how I'm creating the schedule that I love and how you can do the same.
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
- Use code HEATHER20 to save 20% at Simply Tera's on delicious clean, real food protein powders!
Show notes: www.fitmamarealfood.com/radio89/
In episode 88 of Fit Mama Real Food Radio I'm opening up and sharing about recent mom guilt, the struggle to find balance and what's life has been like lately. If you've ever dealt with those challenging and hard feelings around motherhood, I'm sure you can relate to this episode. I share the words I ask myself every time I'm feeling out of balance or when mom guilt begins to creep in. Also, I share the beautiful benefit I found on the other side of the struggle. Hope you enjoy the episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio88/
In episode 87 of Fit Mama Real Food Radio Dr. Patti Haebe is back with even more amazing knowledge to share! Dr. Patti was a previous guest on episode 73, where she explained in detail about adrenal fatigue. In that episode she mentioned using adaptogens with her patients and my curiosity was piqued! Dr. Patti kindly came on again to explain what adaptogens are, how they can be beneficial, who they are okay for, along with specifics about a handful of adaptogens that are more commonly used. This is the kind of episode you will keep coming back to and listening to (I know I will!). Enjoy it my friends!
Show notes: www.fitmamarealfood.com/radio87/
The limited time bonuses I mention in the episode (1 extra week sample real food meal plan with recipes + a 30 minute welcome call) expire tonight August 4th! Check out The 28 Day YOGA + STRENGTH Healthy Living Simplified Program to enroll and save your seat!
In episode 86 of Fit Mama Real Food Radio I’m sharing my best tips on healthy living simplified. Healthy living can be confusing as heck! We are all living busy, full lives and knowing what to do to live our healthiest life can be a challenge. In the episode I’m breaking down the four areas to focus on and 10 action steps you can implement into your life today. Plus I'm sharing about The 28 Day YOGA + STRENGTH Healthy Living Simplified Program. The 28 days begin on August 5th with registration closing on August 3rd! Get more information and enroll here!
Show notes: www.fitmamarealfood.com/radio86/
In episode 85 of Fit Mama Real Food Radio I am joined by Lisa Hendrickson-Jack for a deep dive into the fertility awareness method. We touched on why it's important to track our cycles and what information we can gain from it, how you actually go about tracking your cycle then using that information with the fertility awareness method. We also talked about the effectiveness for pregnancy prevention along with who the fertility awareness method is right and wrong for. Ladies, I hope you enjoy this conversation as much as I did!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio85/
In episode 84 of Fit Mama Real Food Radio Kezia Hall joins me to talk about proper digestion and poop. We dive into how digestion works, what it looks like when it's not functioning properly, common causes of digestive issues and lessons to be learned from your poop. It was such a fun and informative conversation - enjoy!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio84/
In episode 83 of Fit Mama Real Food Radio Cassy Joy Garcia joins me to talk about ditching diet culture mindset. She shares her story + more about her amazing resource she created to simplify dinner time.
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio83/
In episode 82 of Fit Mama Real Food Radio Naomi Rotstein joins me for a much needed conversation around the impact of social media on health, sleep and social life. Naomi and I dive into how social media can be helpful, but also a lot around how it's harming important aspects of our lives. We also share how to set boundaries if social media is something that's become a struggle. This is a must listen episode!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio82/
In episode 81 of Fit Mama Real Food Radio let's chat about amazing for you foods, specifically 5 foods to eat every week. Now, I truly believe that variety is key in healthy eating, but there are definitely some foods that are extra good for you. If these 5 foods (or food categories) are lacking, listen in to why they are so amazing for you and consider adding them in every week!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio81/
In episode 80 of Fit Mama Real Food Radio I am diving into the benefits of HIIT! What is HIIT? It stands for High Intensity interval Training. In this episode I'm sharing the pros and cons of HIIT, who HIIT is good for and my favorite ways to incorporate HIIT.
Show notes: www.fitmamarealfood.com/radio80/
In episode 79 of Fit Mama Real Food Radio I'm sharing 5 tips for weight loss and they may not be exactly what you're expecting. There is no talk about cutting calories. By the end of the episode you'll be left with 5 strategic, actionable tips to consider if you're finding yourself stuck in a weight loss journey. Enjoy the show!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio79/
In episode 78 of Fit Mama Real Food Radio we dive in deep and talk about why energy crashes happen, along with how we can help our bodies running more smoothly.
We’ll talk about hormones that effect hunger and blood sugar levels, having metabolic flexibility, how exercise affects blood sugar levels and tips on how to balance blood sugar.
This is a fantastic episode to listen in on if you need some extra guidance or understanding on how foods affect your energy and hunger levels!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio78/
In episode 77 of Fit Mama Real Food Radio I am joined once again by Laura Bruner. Laura, her husband and almost 2 year old are living in a converted van and traveling across the country. What an amazing adventure to hear more about. We get into that, along with how Laura maintains her healthy lifestyle. We dive into what meals look like, along with fitness, sleep and stress management. I hope you enjoy this episode as much as I did!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio77/
In episode 76 of Fit Mama Real Food Radio I am joined again by Heidi Jaquith! Heidi joins me for an honest chat about what being healthy in real life looks like for her. We talk about how food has evolved for Heidi over the years, her fitness journey, stress management strategies, sleep habits and the best advice she needed to know at the beginning of her healthy living journey.
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio76/
In episode 75 of Fit Mama Real Food Radio I am joined by Gina Harney of The Fitnessista to talk about how food has evolved for Gina over the years, her fitness journey, stress management strategies, sleep habits and the best advice she needed to know at the beginning of her healthy living journey.
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio75/
In episode 74 of Fit Mama Real Food Radio I kick of the healthy in real life series by answering questions about what a typical day on the food front looks like, my fitness journey, stress management strategies, sleep habits and the best advice I needed to know at the beginning of my healthy living journey.
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio74/
In episode 73 of Fit Mama Real Food Radio Dr. Patti Haebe of Ocotillo Integrative Medicine joins me to dive into a topic I have been dying to learn more about - adrenal fatigue! Curious what adrenal fatigue is? Dr. Patti explains the difference between just being tired and having adrenal fatigue, how stress plays a role in all of this, signs and symptoms to watch for, how to correct adrenal fatigue and her best tips on how to avoid adrenal fatigue. We also chat about coffee and how that affects the adrenal glands - so much good stuff in the episode, I know you'll love it!
Show notes: www.fitmamarealfood.com/radio73/
In episode 72 I am joined again by Anna Scammell, a Masters-trained Women’s Health & Pelvic Floor Physiotherapist, to chat all things postpartum recovery and return to exercise! Anna is so generous with her time and has amazing resources that I wish I had when I was in my postpartum period. In today's episode we cover: how delivery affects postpartum recovery, how much rest and recovery is truly necessary, what kinds of activities are okay in those first few weeks, signs that your body is recovered enough to return to exercise, how she recommends women return to exercise and of course, we talk a ton about the pelvic floor!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio72/
In episode 71 of Fit Mama Real Food Radio Megan Garcia joins me to share her wealth of knowledge about feeding babies! We chat about the importance of specific nutrients in babies first 1000 days, babies gut, skin issues, allergenic foods, nutrients on the macro and micro level and how the saying "foods before one are just for fun" is kind of not true. If you are anywhere in the realm of feeding little ones, this episode is for you!
Show notes: www.fitmamarealfood.com/radio71/
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Links from the show
- Fit Mama Real Food Newsletter
- E-book First Foods That Nourish
- Whipped bone marrow recipe
- Connect with Megan: Website, Instagram
- Thanks to our podcast sponsor Seattle Elderberry!
In episode 70 of Fit Mama Real Food Radio I share my tips on how to get started with exercise. These are actionable steps that will give you a road map to figure out what your workout schedule can look like, how to implement it in a slow and steady way and how to stay consistent with it.
We’re going to go through 4 steps on getting you ready and going with exercise. Whether that means a walking program, strength training, being more active in sports, yoga or group classes, I want you to feel empowered to move your body. Because movement, whatever that looks like, is what our bodies need and crave!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts! Thank you!
Show notes: www.fitmamarealfood.com/radio70/
In episode 69 of Fit Mama Real Food Radio I'm sharing 5 mindset shifts about your post baby body. Join me as we explore these 5 key areas that may give you something to think about, whether you've had a baby or not, you do have a body!
One of my favorite quotes from the show... "as you start changing that narrative in your head from “this food will help me lose weight” to “this food will make me feel amazing and give me energy to do what I want to do” we start to shift how we look at food."
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio69/
In episode 68 of Fit Mama Real Food Radio Gillian Fein of La La Lunchbox joins me to talk about how to build a balanced lunch box with her lunchbox building system. We chat about favorite lunchboxes, teaching kids about balanced meals, getting creative with cooking and wasting less food. You will be left ready to give your kids the power of choice after this episode, which is such a good feeling for them and you. Enjoy the show!
Show notes: www.fitmamarealfood.com/radio68/
Dr. Jess is an expert in holistic healing, functional medicine, energy work, stem cells and cannabis. Her philosophy embodies true health as being all encompassing of mind, body and spirit. In episode 67 of Fit Mama Real Food Radio Dr Jess dives into CBD 101 the beginner's guide to CBD oils. You will learn: what can CBD oil help with, if you have to take it forever once you start, side effects, if you can take CBD oils while pregnant/nursing/as a kid, how to find good CBD oils and what to look for along with proper dosage. If you've been CBD oil curious this episode is for you!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio67/
In episode 66 of Fit Mama Real Food Radio I am joined by Sharon Brown, the founder of Bonafide Provisions. Sharon is a certified clinical nutritionist and shares her story of how she used bone broth as one of the tools to help her son come to better health. The story is inspiring! We also talk about tips and best practices for making bone broth at home. After my chat with Sharon I made my best batch of bone broth ever (because I used chicken feet!). There is so much to gain from this episode - I hope you love it as much as I did!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Links from the show
- Connect with Sharon at Bonafide Provisions: Website, Instagram
- Recipe: crockpot bone broth
- ASANA STRENGTH on YouTube
- Thanks to our podcast sponsor Seattle Elderberry!
In episode 65 of Fit Mama Real Food Radio I'm bringing back the solo-pod! Today I am sharing 4 different areas to consider to add more goodness into your life. These 4 areas include food, movement, joy and people. My hope with this episode is that you come out from listening inspired to add more goodness into at least one area of your life.
I would love to know which area of the 4 you resonated with the most. Leave a comment in the blog post below and tell me what sparked interest for you!
If you’ve been loving the content that I’ve been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio65/
In episode 64 of Fit Mama Real Food Radio Dr. Carrie Jones joins me to talk about understanding female hormones! Dr. Jones is an expert in the field of women's health and hormones. We talk about the different female hormones and how they work together, what happens in the postpartum period with our hormones, how to help hormones re-balance and when to get a hormone test. This is not one to miss ladies!
If you've been loving the content that I've been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio64/
In episode 63 of Fit Mama Real Food Radio I am joined by Anna Scammell, a Masters-trained Women’s Health & Pelvic Floor Physiotherapist in Australia and the creator of www.thewholemother.com! Anna break down all things pelvic floor! I was so encouraged to see a pelvic floor specialist after our conversation and I know you will get so much out of this episode.
Anna breaks down what the pelvic floor is, what happens with the pelvic floor during pregnancy, how to support your pelvic floor during pregnancy and postpartum, kegels and what to expect when seeing a pelvic floor specialist. So much great information in this one ladies!
If you've been loving the content that I've been putting out, I would love a rating and review in apple podcasts!
Show notes: www.fitmamarealfood.com/radio63/
In episode 62 of Fit Mama Real Food Radio Dr. Jolene Brighten, Functional Naturopathic Medical Doctor joins me to break down what post birth control syndrome is. Dr. Brighten authored the newly released book Beyond the Pill, which is such an amazing resource that supports women whether they want to come off the pill, or how to best support their body and health if they choose to stay on the pill. In our conversation we talk about why women use hormonal birth control, what the side effects are that we often aren't told about (I wasn't!), along with a breakdown of what post birth control syndrome is, how to support your body when you're coming off the pill and we also talk about heavy periods and hormones. I hope you enjoy this episode and check out Beyond the Pill!
Show notes: www.fitmamarealfood.com/radio62/
In episode 61 of Fit Mama Real Food Radio I am joined by Nicole Peyton of The BIRTH Project! Nicole compiled and shares birth stories from parents - the real, the raw and the uncensored. The BIRTH Project is a safe place to tell your birth story and read others. Nicole hopes it is a place that leaves you feeling inspired, empowered and able. Her goal with this endeavor is to create empowering reads for all women in which ALL birth experiences are celebrated. I love that so much. Enjoy the episode!
Show notes: www.fitmamarealfood.com/radio61/
In episode 60 of Fit Mama Real Food Radio I am joined once again by Michelle Carlson! Michelle is trained in Hand in Hand parenting and is passionate about helping others find their way through the murky business of being a connected parent. We dive into some of the other hard parenting stuff today, specifically tantrums, hitting, punishment and rewards. Of course, the topic of connection is there because connection is so important! I hope you enjoy this episode as much as I did!
Show notes: www.fitmamarealfood.com/radio60/
In episode 59 of Fit Mama Real Food Radio I am joined by Taylor Ellingson of the blog Greens & Chocolate! Taylor and I chatted all about what healthy simple cooking looks like in her house, challenges she has faced when feeding her family and her strategies for them, her favorite kitchen tool and also about her cookbook 30-Minute Cooking for Two. I hope you leave inspired to hop into the kitchen after giving it a listen!
Show notes: www.fitmamarealfood.com/radio59/
In episode 58 of Fit Mama Real Food Radio I am joined by Registered Dietician Stephanie Greunke to chat all about real food nutrition for the whole family! We dive into what women, men and kids really need to think about when building their plates, and how that can look when feeding the whole family. I ask her about milk for toddlers, her favorite specific foods to include every week, tips for making a real food swap accessible for the family and so much more. This is a great conversation that will arm you with tools to implement into your own real food routine. Enjoy the episode!
Show notes: www.fitmamarealfood.com/radio58/
In episode 57 of Fit Mama Real Food Radio Taylor Gage of SheThrivesBlog.com comes on to stop you in your tracks about how you think about body image and self love. No joke, since our conversation I have thought so much about how I'm turning little things into big things. Giving them the power and meaning they don't deserve. (you need to go listen and hear it for yourself!)
Taylor's mission is to help women empower themselves so they can ditch the shoulds and the shame, feel good, crush their goals, and live big. I hope that this episode helps you to feel empowered in your journey to self love, body acceptance (even when you are wanting to change your body!) and knowing that where ever you are at, that you can enjoy your journey to ultimately enjoy your life!
Show notes: www.fitmamarealfood.com/radio57/
In episode 56 of Fit Mama Real Food Radio Heidi and I look back on 2018 and chat about how the year went, intentions for the new year, our 2019 focus words, resolutions and goals, plus a whole lot of encouragement. I hope this episode is just what you need to hear as we roll into the new year!
Show notes: www.fitmamarealfood.com/radio56/
In episode 55 of Fit Mama Real Food Radio Regina and I chatted all about the transition to 4 kids, prioritizing time with your spouse, which number was the most challenging to add into the mix, favorite family activities, managing household tasks and feeding the family, plus advice and words of wisdom for all mamas. I hope you enjoy this episode today!
Show notes: www.fitmamarealfood.com/radio55/
In episode 54 of Fit Mama Real Food Radio Holly Cooper, the owner of Seattle Elderberry, joins me to chat all about how we keep our families healthy along with what we do when illnesses strike. We talk about immune boosting supplements, food choices, homeopathy (so interesting!) and of course, elderberry syrup (which we both love!).
Show notes: www.fitmamarealfood.com/radio54/
In episode 53 of Fit Mama Real Food Radio Chel Hamilton, the calming voice behind the Meditation Minis Podcast, joins me to chat all about meditation! We talk about why quieting is so important, the benefits of meditation and what it can help with, how to meditate and different style of meditation, resistance, mindfulness and meditation for parents. So much good stuff. I absolutely loved this talk with Chel and know you will too!
Show notes: www.fitmamarealfood.com/radio53/
For episode 52 of Fit Mama Real Food Radio I sat down and answered your listener questions. Here's what you wanted to know:
- What is your love language and what is your husbands love language?
- How did you come up with the names for your kids?
- Do you have any suggestions for kids that are sensitive to a LOT of texture of food?
- You look amazing and had 4 kids! Tell us your secrets.
- What do you eat in a typical day?
- You went a whole year without having a single full episode on weight loss. Is that for a reason?
- How do you make the jump from eating so much junk to eating healthy, whole foods?
- Do you count macros and what percentages do you do, or recommend?
- I only have time for a 20 minute workouts what’s more beneficial cardio or strength and why
- Best advice for someone wanting to lose 10 pounds.
- Help for parent in survival mode with a newborn and not making home cooked meals a priority. Advice, encouragement, motivation?
Show notes: www.fitmamarealfood.com/radio52/
In episode 51 I am back with Meg Doll to chat all about essential oils! I know pretty much nothing about them, so I wanted to bring Meg on to share about why she uses essential oils daily, the benefits both physically and emotionally, ways to use them and more! Enjoy the show!
Show notes: www.fitmamarealfood.com/radio51/
In episode 50 of Fit Mama Real Food Radio we are back to chat all about hydration 101! Learn how to calculate your daily water needs, signs of dehydration along with tips on how to drink more water!
Show notes: www.fitmamarealfood.com/radio50/
In episode 49 I'm sharing my best tips for a healthy and stress-free holiday season! We're chatting food, fitness and ways to manage stress at this full time of year. I hope you can take a tip or two and implement them to make these next couple months the most wonderful time for you!
Show notes: www.fitmamarealfood.com/radio49/
In episode 48 of Fit Mama Real Food Radio let's talk about yoga! I truly believe if everyone did a little bit of yoga each week they would feel better and (hopefully) find a love for it and then want to do more yoga. And the world would be a better place - so let's get into all of that!
Show notes: www.fitmamarealfood.com/radio48/
In episode 47 of Fit Mama Real Food Radio we dive into finding balance in your day. Listen in for 5 tips on how to balance and search for better balance in your daily life.
Show notes: www.fitmamarealfood.com/radio47/
Let's talk about sugar in episode 46 of Fit Mama Real Food Radio! Listen in and hear about all the excess sugar in our lives and the lives of our children, natural sweeteners, artificial sweeteners, how sugar affects our taste buds and what it does in the body.
Show notes: www.fitmamarealfood.com/radio46/
In episode 45 of Fit Mama Real Food Radio I'm sitting down and answering your questions about picky eaters, hangry kids and meal time questions. I'm sharing my tips on encouraging adventurous eaters, whether I serve plates of food or offer family style meals and we tackle keeping kids from getting hangry.
Show notes: www.fitmamarealfood.com/radio45/
In episode 44 of Fit Mama Real Food Radio I am sharing how my focus is on simplification and meal planning for a whole month. Listen for exactly how I broke down the month and how I had to re-do my meals after just a few days in.
Show notes: www.fitmamarealfood.com/radio44/
In episode 43 Registered Dietician Laura Shoenfeld joins me to chat about her passion, helping overstressed, overtrained, and undernourished women get back to better physical, mental, emotional, and spiritual health. Listen in on our conversation about overcoming undereating, signs women can look for when they think they might not be eating enough, the 1200 calorie myth and mindset tips to help allow women to let go of some fears around eating more food. Enjoy the episode!
Show notes: www.fitmamarealfood.com/radio43/
In episode 42 I am joined by registered dietician Lindsay Livingston. Lindsay is the blogger behind The Lean Green Bean, a blog where she shares her passion for nutrition and healthy living. Lindsay’s family went through a big transition this year when her husband was diagnosed with type 1 diabetes at the age of 33. I am excited to welcome her into the show to share her husbands story and how that transition has affected them, along with what life looks like now for their family.
Show notes: www.fitmamarealfood.com/radio42/
In episode 41 of Fit Mama Real Food Radio I dive deep into surviving when your spouse travels for work and you're home with the kids. In the podcast I also share the recipe and how to for the best (and easiest) saucy chicken thighs, so make sure to catch that!
Show notes: www.fitmamarealfood.com/radio41/
In episode 40 of Fit Mama Real Food Radio I am joined by Jenna Helwig! Jenna is an author and the food editor for Parents magazine. We chat all about cooking real food for healthy families, from babyhood and up. Enjoy the episode!
Show notes: www.fitmamarealfood.com/radio40/
In Episode 39 we are learning to say no! But really, it is to allow us the ability to say yes to the things that are most important to us. I'm sharing what that looks like to me, lessons I've learned from failing to not set limits, and steps you can use to tackle your own, possibly over scheduled, life.
Show notes: www.fitmamarealfood.com/radio39/
In Episode 38 we get into all things motivation! I'm sharing how I get motivated and stay motivated, my personality tendency, an update on my 2018 goals and how to figure out the why behind your motivations.
Show notes: www.fitmamarealfood.com/radio38/
In episode 37 of Fit Mama Real Food Radio my good friend Heidi Jaquith joins me again as we chat and share tips for working out with kids around! This is something we both love to do together, so we're sharing our best tips and favorite workouts we do at home.
Be sure to check out the show notes for links to all the workouts we chat about: http://www.fitmamarealfood.com/radio37/
In episode 36 of Fit Mama Real Food Radio I'm putting on my fitness instructor hat and sharing 10 tips to get more out of your workouts!
Show notes: www.fitmamarealfood.com/radio36/
Ultimately, we decided to wait and send our son to start kindergarten at 6 years old instead of 5 years old. In episode 35 of Fit Mama Real Food Radio I dive into our reasons behind why we redshirted our son for kindergarten and what it may look like for our younger 3 children.
Show notes: www.fitmamarealfood.com/radio35/
In Episode 34 the wonderful Cassy Joy Garcia of Fed and Fit joins me to share how she keeps her priorities straight while juggling many hats. We get into how her blog has evolved from Cassy being the solo driver behind the blog, to having people join her team and how they stay scheduled and on task. Cassy also share how to strategically figure out where your time is being spent and adjust it to create a fulfilling schedule. I hope you all enjoy this chat as much as I did!
Show notes: www.fitmamarealfood.com/radio34/
In episode 33 of Fit Mama Real Food Radio we are talking all about kids in the kitchen! I share why I feel it is so important to teach kids how to cook, and how I personally implement it with my four kids. Enjoy!
Show notes: www.fitmamarealfood.com/radio33/
In episode 32 of Fit Mama Real Food Radio we are talking all about the importance of self care. We get into why self care is important along with ways to implement it in your own life.
Shoe notes: www.fitmamarealfood.com/radio32/
In episode 31 of Fit Mama Real Food Radio I am joined by Jess Gaertner. We get real and raw about the challenges we faced through our own postpartum journey, in hopes to be a light at the end of the tunnel for any mamas out there going through postpartum depression and anxiety.
Show notes: www.fitmamarealfood.com/radio31/
In Episode 30 I am sharing a random mix of quick tips for more happiness, health and even home care wins I've learned over the years. My hope is that you find 1 tip in this episode that will help to improve your day, today!
Show notes: www.fitmamarealfood.com/radio30
In Episode 29 Dr. Glenn Livingston Ph.D. joins me to share his unique approach to finding a pause button in times of binges or uncontrolled eating. We take some time to talk about the challenges every person faces from food advertisers and hyper-palatable foods that are marketed, and how certain foods actually have addictive properties in them. Enjoy the episode my friends!
Show notes: www.fitmamarealfood.com/radio29/
In episode 28 of Fit Mama Real Food Radio I am joined by Lily Nichols RDN! She shares her knowledge on pregnancy nutrition and blood sugar regulation, plus nutrient dense foods for pregnancy, the importance of fat and some sugar myth busting!
Show notes: www.fitmamarealfood.com/radio28/
In Episode 27 it is all about kids and chores! I share why I need my kids to be helpful, the benefits for kids, what to start with around the house + my 6 year old Hunter and 4 year old Zoe join me on the show!
Show notes: www.fitmamarealfood.com/radio27/
In Episode 26 I begin the conversation around the 90-10 rule for healthful eating. What the 10% looks like, why mindfulness matters, removing guilt from food, why this is important for kids and more! Enjoy the show!
Show notes: www.fitmamarealfood.com/radio26/
In Episode 25 I am joined by a friend and former yoga student of mine, Carrie Hines. She shares her inspiring journey from night eating to finding her own food freedom. I know you guys are going to love this conversation!
Grab the show notes: www.fitmamarealfood.com/radio25/
In Episode 24 we are talking about getting the whole family on board with real food. I address why it's important and give my approach to starting the conversation with family. Let's get them all on board too! I hope you enjoy the show!
Show notes with links: http://www.fitmamarealfood.com/radio24/
In Episode 23 I'm excited to share and start a conversation around the topic of body image and how it relates to our daughters (and sons too!). How they view themselves stems so much from the examples they learn from - us!
Find the show notes: www.fitmamarealfood.com/radio23/
In episode 22 I am joined by certified parenting instructor Michelle Carlson. Michelle is trained in Hand in Hand parenting and is passionate about helping others find their way through the murky business of being a connected parent. This episode is a light that I hope can guide you through some of the more challenging parts of parenting kids. Enjoy!
Show notes: www.fitmamarealfood.com/radio22/
In Episode 21 I am sharing Holland's birth story! Friends, I am just so excited to vocally share her entire birth story, from the 2 week lead up after my due date passed, to the day she was born. I hope you enjoy listening and sharing in our experience.
Show notes: www.fitmamarealfood.com/radio21/
In Episode 20 I am joined by Heidi Jaquith to chat about choosing joy in motherhood. Heidi is a wife and mom of 3 little kiddos. She is a good friend of mine and someone I look up to in motherhood. I knew she needed to come onto the show because when we're together with all of our kids, she has this aura of joy she emulates when parenting. I think you guys will really love this episode and be left inspired to enjoy and choose joy with your kiddos a little more. I know I was!
Find the show notes: www.fitmamarealfood.com/radio20/
In episode 19 of Fit Mama Real Food Radio I am joined by Meg Doll, Registered Holistic Nutritionist specializing in mental health, eating disorder recovery, and self love. As an eating disorder survivor, Meg has a passion for helping women in this area. She shares so much information for parents and caregivers on how to support your child through an eating disorder. I needed to hear this conversation, and I hope you find it as informative as I did!
Find the show notes: www.fitmamarealfood.com/radio19/
In episode 18 of Fit Mama Real Food Radio certified baby wearing educator Lindsay Ingalls joins me to talk about baby wearing in this everything you need to know about baby wearing episode. So much knowledge and information coming your way!
Find the show notes and all the links to specific carriers at www.fitmamarealfood.com/radio18/
Episode 17 is all about food budgets!I share how much we spend monthly, how it all breaks down, tips for saving money and I answer listener questions from you guys!
Show notes at www.fitmamarealfood.com/radio17/
In Episode 16 Katie Kimball comes on to chat all about teaching kids to cook real food. Katie is a mom of 4. Along with her children she created the Kids Cook Real Food eCourse to help other parents teach their kids to cook. She shares about her eCourse, along with fantastic tips and ideas for teaching your kids to cook real food in the episode. I hope you enjoy listening as much as I enjoyed chatting with Katie!
Show notes at www.fitmamarealfood.com/radio16/
In episode 15 of Fit Mama Real Food Radio we continue on the talk of feeding kids. I share my path to feeding kids real food from the start and beyond, along with tips and tricks I've learned along the way!
Grab the show notes: www.fitmamarealfood.com/radio15/
In Episode 14 of Fit Mama Real Food Radio I bring Brittany Dixon of the blog A Healthy Slice of Life on to chat all things baby-led weaning. It's a great introduction to baby-led weaning for anyone interested in feeding their little ones!
Grab the show notes: www.fitmamarealfood.com/radio14/
In Episode 13 of Fit Mama Real Food Radio I'm sharing my path to becoming a group fitness instructor! Plus 5 tips for new group fitness instructors along with tons of resources for new group fitness instructors.
Find the show notes with all the links I chatted about at www.fitmamarealfood.com/radio13/
In Episode 12 of Fit Mama Real Food Radio I'm bringing the first full episode all about fitness! I share how to build a workout schedule and then how to stick with it.
Find the show notes with all the links I chatted about at www.fitmamarealfood.com/radio12/
In Episode 11 I chat about the post baby body mindset. Thoughts on changes to the body, goals, comments about your body and the mindset around physical body changes. I hope you gain some perspective during this episode!
Find the show notes with all the links I chatted about at www.fitmamarealfood.com/radio11/
In Episode 10 of Fit Mama Real Food Radio Laura Bruner joins me to share an introduction to BirthFit! If you have never heard of the movement, this episode is for you! We chat pregnancy, postpartum, nutrition, fitness, mindset and chiropractic.
Find the show notes with all the links we chatted about at www.fitmamarealfood.com/radio10/
In Episode 9 I'm sharing all about how I'm preparing for labor and delivery. I hope you leave informed and inspired for your own pregnancy (whether that is now, or possibly later down the line). That is my goal for each and every episode!
Find the show notes with all the links I chatted about at www.fitmamarealfood.com/radio9/
For episode 8 of Fit Mama Real Food Radio I am bringing the first interview of the show! I bring Nicole Morrissey of PrevenionRD on to chat all about how working moms can make healthy eating a priority for their family. She shares practical tips that you can start implementing today!
Find the show notes at www.fitmamarealfood.com/radio8/
In episode 7 of Fit Mama Real Food Radio I share how to meal prep for the week. I'm sharing why to meal prep, how to make it work for you, and how to get started! I hope you leave inspired to begin meal prepping for your own healthy week!
Find the show notes at www.fitmamarealfood.com/radio7/
In episode 6 of Fit Mama Real Food Radio we're chatting macro tracking vs intuitive eating! What are they, and what is right for you? Take a listen!
Find the show notes at www.fitmamarealfood.com/radio6/
In today's episode learn all about macronutrients in a back to the basics macronutrients 101 podcast! You'll learn what macronutrients are, how they work in the body, along with top real food sources of each macronutrient.
Grab yourself a handy infographic to save or print of the top real food macronutrients in the show notes below!
Show notes available here: www.fitmamarealfood.com/radio5/
In episode 4 I'm sharing what a real food plan is, along with what a real food diet looks like to me. There are tips on how to find what works for you, and simple ways to swap out the processed foods for real, nourishing ingredients.
Find the full show notes at www.fitmamarealfood.com/fmrfr-episode-4/
Did you know that a gratitude practice can make you happier? Listen to hear WHY you need a gratitude practice in your life + HOW to simply start one.
Find the full show notes at www.fitmamarealfood.com/fmrfr-episode-3/
In episode 2 Heather shares a simplified meal planning template that can be customized and tailed to your family's preference. Free printable PDF included!
Find the full show notes at www.fitmamarealfood.com/fmrfr-episode-2/
Welcome to the first episode of Fit Mama Real Food Radio! In today's episode you'll get to know Heather, the host, a bit more, along with what the podcast will be about plus what to expect in future episodes.
Find the full show notes at www.fitmamarealfood.com/fmrfr-episode-1/