The More than Fuel Podcast: Recent Episodes
Ana Cherney, PN L1, CPT
Join Ana Cherney, Anti-shame Nutrition + Strength coach, in discussions to help women get fully fed + be confident in our bodies without sacrificing life. Food is more than fuel and you are more than a calorie counting machine.
Live MORE, restrict LESS.
Let's practice changing the way we talk about our bodies. Is it helpful to call your body gross? Is it helpful to set goals using a bunch of "shoulds" and attempting to shrink ourselves with hate? What if our body goals centered around building ourselves up with compassion, respect, and care instead?--- Send in a voice message: https://anchor.fm/ana-cherney/message
A quick, impromptu episode about how sometimes the pursuit of perfection and "consistency" can keep us from making the next best decision. We don't have to wait until we "get it together" to show ourselves kindness and care. Sometimes we need outside help, sometimes we just need to pivot a little based on our current situation. --- Send in a voice message: https://anchor.fm/ana-cherney/message
Fat is back. Except actually it never left.
As noted in the podcast, if this is brand new information, try adding just one nourishing fat to your grocery list and adding it into your day. See list below (not exhaustive).
As a general guideline for portions, think: 1/4-1/2 of an avocado, 1-2 thumb sized portions (about 1 tablespoon per thumb) for nuts, seeds, animal fats, oils, and nut butters. This is a starting place, not a hard and fast rule. Individual needs vary.
Aim for high quality fats, ideally from pastured/grass-fed animals and cold-pressed oils, but don't break your bank! Remember, start small. And ain't nobody trying to be perfect. Eat the jif if that's what you ACTUALLY enjoy.
- Avocados/avocado oil
- Butter :)
- Coconut flakes/milk/oil
- Egg yolks
- Ghee (clarified butter)
- Nuts (almonds, Brazil nuts, cashews, hazelnuts, walnuts, pistachios, etc)
- Nut butters
- Olives and olive oil
- Red palm oil
- Seeds (chia, flax, pumpkin, sesame, sunflower, etc)
- Fatty fish (protein and fat) such as salmon and sardines
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Eat more carbs on purpose! Learn why and how it can change your life!
Stick around to the end for a fun Halloween candy challenge. I want to hear from you - send me a message on instagram or through my website, OR if you're listening on Spotify send in a voice memo! I'd love to hear your voice :)
Connect with me on the gram!
morethanfuel.co
Send in a voice message: https://anchor.fm/ana-cherney/message
Protein! Muscles! Bodybuilders! Jk, it's for YOU too! Learn what protein is, why it's so important, where you can get it, how much you need. Hint: Probably more than you think.
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- Ana :)
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Recommended Protein Intake Calculator
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Are you a sporadic eater? Do you skip meals and mindlessly graze on random snacks all day? Do you use coffee as a meal? Do you find yourself overeating at night and frustrated that you just can't get control? You may benefit from a flexible eating routine - designated eating windows throughout the day. Not a rigid schedule, but windows to help you remember that you have full, unconditional permission to eat. Providing your body with energy - from food - is the most basic, ground level self-care strategy. Start there. Let's get fed!
Send in a voice message: https://anchor.fm/ana-cherney/message
FOOD is more than fuel! But the metaphor is bigger than that. Health isn’t just about eating “healthy” food and looking a certain way. Nutrition isn’t just about food, it’s about people! You’re more than a machine, more than a body, you’re so much more complex and so much better! Today I’m going to elaborate specifically on what food is.
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Starting small is the most boring advice ever. We want results and we want them now! It can be fun to start fresh with grand plans and when we want to "turn over a new leaf" -- but the truth is if you want to stop starting over, you need to start small. We gain self-confidence by "collecting small wins" daily. This is not a comprehensive episode on starting small and habit change, because, well, The More than Fuel Podcast is starting small too! Thanks for listening!
Send in a voice message: https://anchor.fm/ana-cherney/message