Sensible Bites: Recent Episodes
Simple SenseAbility
Learn about developing your personal healthy lifestyle from a food scientist and certified health coach. I discuss topics like food, exercise, sleep and stress management.
I’ll talk about what happened when I started my new movement/exercise plan and share my insights and learnings. It includes experiencing soreness, dehydration and compromised sleep ☹
When it comes to developing your own plan, I'll talk about what to consider and how to make it a bit easier to add movement to your daily life.
www.livesimplesa.com
Fall usually comes with some schedule or life changes. I will also be making some changes in order to achieve my goal of running 6 x 50-meter wind sprints. That's going to mean adjusting my priorities and schedule, but I believe it will be worth it! Join me as I journal my ups and downs through movement, food, sleep and stress management. I hope this journey encourages you to pursue your wellness goals😊.
www.livesimplesa.com
Variety is best
Now it’s time for the last macronutrient, fat. For a while, fat was considered a problem, but recently fat has enjoyed some better press, thanks in part to the keto dieters. Let’s look at why we need fats and what are some good sources of healthy fat.
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I’m continuing my series about macronutrients. Next is protein, it has enjoyed a fair amount of great press. They’re putting protein in all kinds of foods, including snack chips! I’ll also talk about general guidelines around how much protein to consume.
NOTE: The Fats* episode will be available 7/22/24 NOT next week.
www.livesimplesa.com
I’m starting a series about macronutrients. These nutrients, carbohydrates (carbs), proteins and fats need to be consumed in larger quantities compared to micronutrients. I'll start with carbs and help you answer the question - "Are carbs bad for you?
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I’m talking about slowing down when eating your meals and snacks. You might be surprised by how your digestion changes by slowing down (maybe less indigestion😊). Your body needs time to process what it has consumed and slowing down allows your body to get the most out of your nutritious meal.
www.livesimplesa.com
Hey there! I’m finishing up my series on whole-body health. I’ve stressed the importance of whole-body health and why concentrating solely on one domain can make us feel off balanced.
I’m encouraging you one last time to reflect on the different domains of your life so you can be your best. I'll talk about the relational and environmental domains. I’ll also provide some detail around those two domains so you can navigate how to address them in your own life.
www.livesimplesa.com
I’m talking about whole body health and we'll look at two more domains, emotional and existential. We’ve already learned that concentrating solely on one domain doesn’t lead to fulfillment, it can lead to an unbalanced life.
I'll provide more detail around the emotional and existential domains. You’ll also learn how you can approach progress in those areas. We’ll explore the last two main domains in the next episode.
Welcome to season two! I’m talking whole body health, but why is that important? Concentrating solely on one domain does not lead to fulfillment. When we’re off balance in any of the six main domains, it can create internal tension that leaves us frustrated. I’m encouraging you to take time to reflect on the different domains of yourlife, so you can be the best you possible! I'm reviewing the six main domains (physical, mental, emotional, relational, environmental, existential) and providing more detail and tips for navigating your physical and mental domains. We’ll explore the other domains over the next couple episodes.
-Till next time
www.livesimplesa.com
Podcast pause coming: I want to be better equipped to help you succeed at achieving your healthy lifestyle! I have an opportunity to gain skills to be more helpful to you.
So I'm not overloaded, I’ll be taking a podcast pause (January 2024-March 2024). I plan to be back April 8th 2024!
www.livesimplesa.com
I talk about the three things that can trip you up during the holiday season: stress, food and exercise. I’ll talk about how reflection time (no matter how short your session is) can help you through the holiday season. Then I’ll use myself as an example to help demonstrate the usefulness of reflection. I’ll also share the plan I made for myself this holiday season.
www.livesimplesa.com
I'll be talking about carbohydrates (carbs), fat and protein. Nutritional science is changing frequently, and it can be challenging to know what's right for you. That’s why I’m taking time to review some of the basics and add in some newer learnings. The new series starts January 8th 2024.
www.livesimplesa.com
I'll talk about my journey to getting healthier. I’ll tell you where I started and how I got to that first critical step to making progress. Your plan doesn’t need to look like mine, but I hope my story encourages you to find your own first small consistent step.
www.livesimplesa.com
Learn how to get ready for one of the first indulgent eating occasions. There will be candy everywhere not to mentionthe parties you might be attending. Paul Montgomery from PAJEMO Fitness (Pajemofitness.com) will join me to talk about some strategies to help you continue or maintain your healthy results. Don’t worry, you still get to eat your favorite treats!
www.livesimplesa.com
This episode will help you get started on a strategy for your home. Insider tip, truly healthy folks, not just skinny folks, have their home environment set up for success. They know what can be in the house and what needs to stay away. I’ll help you think about the process of setting up your own environment so you too can have success!
www.livesimplesa.com
I’ll share my framework for a good snack, so you’ll be able to pick the healthiest (and tastiest) option available. I’ll also provide some examples to help you get started. Whether you like sweet, savory or both, I have some ideas for you!
www.livesimplesa.com
I’ll help you decide whether you should add snacking to your healthy lifestyle or not. First determine your level of hunger. On a scale of one (super hungry) to 10 (super full) where do you fall? Snacking would be best at a three. After determining your hunger level, you then can use the tips and questions in the podcast episode to find the right snacking behavior for you!
www.livesimplesa.com
I’ll walk through how to make your healthy eating goals happen this fall. We’ll go over a few things to think about to make sure your goals are achievable without the major backlash!
www.livesimplesa.com
It’s almost time for many of us to get back into our fall routines. I’ll talk about how you can make the journey to your fall sleep goal a little easier. I’ll also discuss how you can use four key sleep hygiene practices to help support your sleep goals.
Recommended Sleep Times by Age
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This episode is about setting yourself up for long-term success! I’ll share three important ideas that can help you build and maintain healthier habits. If you know of anyone that’s struggling to start or maintain their healthy lifestyle, feel free to share this episode.
I talk about research regarding chronic stress and junk food. Intuitively, we may feel there is a connection, but science is about data. I’ll talk about the study’s findings and how it can connect to your life.
www.livesimplesa.com
Don't make food a chore! Depending on where you live, food may be more readily available right now. Why not use this time to try some new foods or revamp some old favorites.
www.livesimplesa.com
I introduce a concept we typically don’t think about, food and our mood. We might think about how our choices affect our weight, but do we think about how our food choices affect our mood? Let’s talk about it.
www.livesimplesa.com
Last week, I talked about getting more movement into your day instead of formal exercise while on vacation. In this episode I’ll provide a more formal exercise plan for those that like more structure when exercising, even when on vacation.
No need to take notes! Get my FREE vacation friendly workout PDF
livesimplesa.com
I’ll share my #1 rule and provide a framework for healthier eating when on vacation. You don’t want to be “that” person that isn’t eating what everyone else is eating. That places you outside the community and that’s no fun. How can you balance a healthy lifestyle AND enjoy life with your community? Let’s talk about it and I’ll tell you what I do.
Simple SenseAbility
You get to be my accountability partner. My goal is to utilize the farmer’s market andto try gardening this spring/summer. I’ll let you know if I made it to the farmer’s market and how my gardenplanning is going.
Then I’ll walk you through a new client’s issue: Exercising frequently and NOT seeing results. It’s a common issue and I’ll tell you how Iguide my clients through it.
IG: @simple_senseability
website: www.livesimplesa.com
I’ll talk about my desire to develop a couple habits. First, I want to explore and utilize the farmers’ market in my city and nearby cities. Secondly, I would like to grow some greens and tomatoes at home. Why am I sharing this? You all get to be my accountability partners😊. I’m making plans to check out what’s offered at my local farmers’ market(s) and I’ll let you know my thoughts regarding my tiny garden.
Want guidance from a health coach? www.livesimplesa.com to learn more.
I talk with Paul Montgomery from Pajemo Fitness to discuss how to get ready for outdoor exercise. Why is this important? Many injuries could be prevented if you take some time to get your body ready for more strenuous outdoor activity.
For example, did you know shin splints could be addressed by a simple 5-minute exercise? Paul will share that insight and more to get you ready for all your summer activities!
www.livesimplesa.com
I’ll talk about why it is so important to have flexibility in your healthy lifestyle plan. Is your plan too ridged? Are you barely hanging on? Those are signs that your healthy lifestyle plan needs adjusting. I’ll talk about understanding when it's time to adjust your habit versus working through a habit change struggle.
www.livesimplesa.com
Ready to start your healthy lifestyle journey today? Get my guide Look & Feel Good: A guide to building healthier habits
https://ssa_lookandfeel.ck.page/ssa
I talk about light from two different perspectives. We want more natural light early in the day, but we don’t want excess exposure to blue light too close to bedtime. Blue light can come from the sun, but it can also come from electronic devices like computer screens, phones, and tablets. If we are using electronic devices at night, it increases our exposure to blue light. If we get too much blue light at night, it interferes with melatonin production. Melatonin production is important because it helps us want to sleep at night. So how do we balance the two? I'll talk about that in this episode.
www.livesimplesa.com
I explore the importance of sleep hygiene. I'll talk about setting up a good bedtime routine, it’s not just for children, adults need one too. I’ll also cover some tips to help improve your sleep quality.
www.livesimplesa.com
Ready to get started today? Get my Look Good & Feel Good: A Guide to Building Healthier Habits Here
This episode is for my friends that are either full throttle or zero. You know, it’s workout one hour three days a week or don’t work out at all. However, what if you adjust your hour workout to 30 minutes just to make sure you exercise more consistently? Even 15 minutes is better than no minutes. Remember, getting the results you want is all about consistency and my goal with this podcast is to challenge you a bit to think outside the box when it comes to your healthy lifestyle practice.
www.livesimplesa.com
Are you ready to start your healthy lifestyle journey? Not sure where to begin? My guide will help you get started today!
Click HERE for the Look and Feel Good Guide.
January 1st is the time when you are super motivated to hit your goals! Unfortunately, many don’t make it past a month. Although I don’t believe in relying on motivation, this time of year is a great time to take advantage and set up some habits and practices that will get you past the one-month mark. Paul Montgomery of Pajemo Fitness is back again to help us think through a plan of action for a successful healthy lifestyle plan.
Are you ready to start your healthy lifestyle journey? Not sure where to start? Get my Look and Feel Good Guide and get started today!
In part two of this two part interview the conversation continues with Registered Dietician Karen Blanchard. We offer our thoughts and advice about eating during the holidays and events. Karen also explains what she feels is key to maintaining a healthy lifestyle.
Thinking about making a healthy lifestyle change in 2023?
Copy and paste the link below to get Look & Feel Good: A guide to building healthier habits. It will help you start your healthy lifestyle journey today! https://ssa_lookandfeel.ck.page/ssa
or go to www.livesimplesa.com
In part one of this two part interview, I talked with Registered Dietician Karen Blanchard about how to set yourself up for a joyful eating experience. We offer our thoughts and advice about how to think about not just holiday eating events, but any eating event you may encounter.
Thinking about making a healthy lifestyle change in 2023? Click the link below to get Look & Feel Good: A guide to building healthier habits.It will help you start your your healthy lifestyle journey today!
https://ssa_lookandfeel.ck.page/ssa
www.livesimplesa.com
You made it through Thanksgiving! Did things go as planned? If so, that’s great! If they didn’t quite go as planned, hopefully things still went better than last time. In this episode I reflect on two questions: 1.) What went well? 2.) What didn’t go so well?
Ready to get started today? Check out my guide - Look & Feel Good! A guide to building healthier habits.
www.livesimplesa.com
I will break down my own plan for the holidays, so you can hear a real-life example. While your plan doesn’t need to be like mine. I hope it encourages you to think about your own healthy lifestyle goals and how you can get yourself just one small step closer one day at a time. If you want to hear a real-life example, with the good and the bad, listen to my Sensible Bite episode.
Sensible Task: Is there a concept from my plan could you use for your own healthy lifestyle plan?
Motivation and willpower, they come and go like the wind, but are they necessary to get your healthy lifestyle plan going? I’ll talk about some things that work better than motivation and willpower. If you are trying to hit your goals and have lost your motivation or are tired of relying on motivation, this episode is for you.
www.livesimplesa.com
Have you considered a solo retreat? I will talk about my experience with solo retreats and provide insight into what I'm looking for in my next annual retreat. Not sure what to do on a retreat? Short on time and/or funds? I’ll talk about some things to consider to make it happen.
livesimplesa.com
Do you have trouble sleeping, digestion issues, or consistently in a bad mood? It might be stress related, but it doesn’t have to be that way. I’ll talk about the key to managing stress in your daily life. Plus, we’ll touch on when it is time to get help.
www.livesimplesa.com
I Interviewed Paul Montgomery founder of Pajemo Fitness (pajemofitness.com) and he shared some tips to help us all get some (or more) movement into our day despite being busy. If you are starting from scratch, he has some options for you! Tune in to get your plan started today.
Fall is just around the corner and sometimes that means a change in routine. If last fall didn't go so well for you, this episode will give you some tips to change that. We'll look at questions like:
· What do I need to get ready for this fall?
· What changes are coming (transitioning from summer to fall)
· What do I want to be different this fall?
Don't walk around hungry! If your healthier lifestyle is leaving you with hunger pangs, check out this episode and learn how to fix that.
Plus, soon I'll have some interviews! Leave a comment at www.livesimplesa.com and let me know what topics/interviews you would like to hear.
Summertime usually means a road trip, but it can be difficult to maintain a healthy lifestyle in a different environment. Today's episode, will help you plan a healthier AND enjoyable road trip.
Are you having trouble achieving your healthy lifestyle goals? It might be time to reassess your goals to make sure they fit your current lifestyle. I'll talk about goal setting basics and provide examples and advice to help you smash your goals!
Music by: Sarah, the Illstrumentalist "Golden Skin"
Sometimes you need to take a "pause" to reflect on your life. Are you doing what YOU want to do? Do you need to make any changes? Hear a real-life example of how to be intentional about making a healthy lifestyle change.