Tag Archives: how to

  1. Between Meals Podcast. Episode 72: Are You Struggling With Consistency?

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    No. 72 | Are You Struggling with Consistency?

    Are You Struggling with Your Consistency? Does being consistent feel like this elusive virtue that no matter how hard you try, you just can’t seem to embody and practice?

    In this episode we will talk more about consistency, you will learn more about how confusing consistency with perfection can be problematic plus you will learn a simple method for connecting with your habits to ensure you are staying consistent and not “falling off the track”.

    Trust + Thrive Academy – enrollment is open now – we start Wednesday September 28: https://tasty-yummies.com/trustandthrive/

    Book a FREE 20-minute call here if you have any questions about Trust + Thrive Academy: https://calendly.com/tastyyummies/tant-chemistry-call

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    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a review and share with a friend!!

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

     

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    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  2. Between Meals Podcast. Episode 71: How to Make Eating Easy When Life is Hard.

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    No. 71 | How to Make Eating Easy When Life is Hard.

    In this episode you will gather strategies, tips and ideas for easy eating when life feels challenging.

    Often when stress is high or we are navigating burnout, our nutrition and lifestyle habits take a back seat or get left behind all together. Meanwhile, this is typically when our body needs nourishment and balance more than ever!!

    In this episode, you will get some of my most effective strategies for keeping things simple while still remaining in your self-integrity and staying aligned with your core values and long-term goals!

     

    Sign up for the FREE Road to Resilience 3-day nutritional therapy virtual workshop here: https://tasty-yummies.com/r2r – We start Sunday September 11, Tuesday September 13 and Wednesday September 14, 2022

     

    Resources:

    How to Make Smarter Smoothies

    Kevin’s Naturals

    Balanced Bites use coupon code TASTY to save 10%

    Making Meals Easy FREE Ebook

    Resources For Meal Planning, Grocery Shopping & More. How-To Make Cooking At Home Easy

    Ep. 27: Cook Once, Eat All Week. Master Your Meal Prep with Cassy Joy Garcia

    Ep. 48 Making Meals Easy. How to Fridge Forage and Make the Most of Your Food with Steph Vanlochem

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy – enrollment for waitlist members is THIS WEEK – we start Wednesday September 28: https://tasty-yummies.com/trustandthrive/

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

     

     

     

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    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  3. Between Meals Podcast. Episode 70: Are You Proactive or Reactive?

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    No. 70 | Are You Proactive or Reactive?

    Your health habits and behaviors are actions you choose to engage in. They are decisions you make that align with your personal values, that help you to achieve your goals, and ultimately are the driving factors behind you living a life of joy and you feeling your best!

    In times of stress or when much of life feels chaotic, it is common for our health habits to slip away, especially if they are newly established behaviors. And suddenly recognize we are operating from a more reactive state. Not feeling our best, feeling the physical and emotional manifestations of the chaos and having to reactively work to manage the fall out.

    Imagine if you could work to prevent this and have plans in place to be able to operate more proactively?

    In this episode you will learn:

    • how to stay curious about what your default is in times of stress
    • why you can feel “off-track” when so much of life feels out of control
    • the difference between being proactive and reactive
    • tips for creating a contingency plan for the times when life feels busy and your health habits can fall away
    • the benefit of clarifying your non-negotiables
    • and more!

     

    Resources:

    Sign up for the FREE Road to Resilience nutritional therapy workshop here: https://tasty-yummies.com/r2r – We start Sunday September 11, 2022

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    We would LOVE it if you enjoyed this episode, for you to please take just 5 minutes to leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

     

     

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  4. Between Meals Podcast. Episode 69: Stress Part 03: Stress Addiction and Your Stress Mindset

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    No. 69 | Stress Part 03: Stress Addiction and Your Stress Mindset

    In this episode, the final in this 3 part series on stress, we talk about stress addiction, we talk about our stress mindset and Beth shares her personal story and experiences with creating awareness, staying curious, and recognizing when it was time to change her nutrition habits.

    If you struggle to slow down, if you are too restless to enjoy stillness or you find that you absolutely thrive in the chaos and the stress – this episode is for you.

    In this episode you will learn:

    – are you addicted to stress?
    – how stress addiction happens
    – why do you feel worse before you feel better?
    – are you doing too much?
    – what can you do?
    – what is your stress mindset
    – how your automatic habits can help you or hurt you
    – and so much more!

     

    If you haven’t yet listened to parts 1 and 2 of this series, you can listen here:

    Stress Part 01 – Is it Really Stress?

    Stress Part 02 – Completing the Stress Cycle and Avoiding Burnout

     

    For those habituated to high levels of internal stress since early childhood, it is the absence of stress that creates unease, evoking boredom and a sense of meaninglessness. People may become addicted to their own stress hormones, adrenaline and cortisol, Hans Selye observed. To such persons stress feels desirable, while the absence of it
    feels like something to be avoided. – Gabor Mate, M.D.

     

    References:

    Sign up for the FREE Road to Resilience workshop here: https://tasty-yummies.com/r2r – We start Sunday September 11, 2022

    The Problem with a Self-Improvement / Fix It Mindset Episode 64

    The Psychology of Behavior Change with Kasey Jo Orvidas, PhD Episode 47

    Rethinking stress: the role of mindsets in determining the stress response​Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733.​

    A Guided Mindfulness Practice for Anxiety

    Trust + Thrive Academy kicks off again in September and if you want to be the first to be notified, if you want early access and a special bonus, make sure you are on the waitlist. You can sign up here: https://tasty-yummies.com/trustandthrive/

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please take just 5 minutes to leave us a 5-star review and share with a friend!!

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

     

     

     

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    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  5. Between Meals Podcast. Episode 68: Stress Part 02: Completing the Stress Cycle and Avoiding Burnout

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    No. 68 | Stress Part 02: Completing the Stress Cycle and Avoiding the Burnout

    In part 2 of this series on stress we are talking all about how the stress response happens in the body, you will learn more about the nervous system, dysregulated cortisol, why stress becomes a problem in the long term and why burnout happens, plus some simple methods and strategies for improving your stress!

    In this Episode You Will Learn:

    • how does the stress response and the HPA Axis work
    • What exactly is the stress cycle
    • the three phases of general adaptation syndrome and how we end up in burnout
    • why burnout is so hard to come back from
    • 7 ways that you can help your body right away in becoming more resilient to stress and avoiding burnout
    • and more!

     

    References:

    Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, Amelia Nagoski

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please take just 5 minutes to leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  6. Between Meals Podcast. Episode 67: Stress Part 01: Is it Really Stress?

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    No. 67 | Stress Part 01: Is it Really Stress?

    In this episode you will learn all the ways that stress might be impacting your body, your health and healing and your inability to achieve your health goals.

    You will also understand and learn to investigate and identify various stressors you may not recognize are impacting your nervous system and many other systems of the body. If you struggle with unmanaged digestive and gut issues, hormone imbalances, thyroid dysfunction like hypothyroidism or Hashimoto’s, blood sugar dysregulation or chronic disease or autoimmune – YOU NEED TO LISTEN TO THIS EPISODE.

    This is foundational 101 learning!!

    Rather than spending all of your energy and resources attempting to remove or stop ALL stress, I want you to feel empowered with the knowledge to support your body in being more resilient to life’s inevitable stressors.

    In this episode you will learn:

    – the difference between stress and stressors
    – good stress vs. bad stress
    – the common categories of stressors including many you may not realize are causing your body stress
    – signs your body is under more stress than you realize
    – some of the many ways that chronic stress affects your body
    – how the body compensates to keep up with the demands
    – the big things you can do right now to support your body in being more resilient to stress
    – why I don’t recommend cortisol and adrenal testing
    – and lots more!

    References:

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    If you are looking for more information about 1:1 coaching support with Beth including functional nutritional therapy and nutritional psychology, please visit this link to apply: https://tasty-yummies.com/1on1

     

     

    LISTEN NOW ON ITUNES

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

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    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  7. Between Meals Podcast. Episode 66: Self-Integrity. How to Do What You Say You Are Gonna Do.

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    No. 66 | Self-Integrity. How to Do What You Say You Are Gonna Do.

    The more self-integrity you have, the easier it will be for you to actually do what you say you’re going to do. So what is self-integrity?

    In this episode you will learn:

    • What is self-integrity?
    • What is the self-integrity feedback loop?
    • How your beliefs impact your action.
    • Why you don’t need more motivation and discipline.
    • The true cause of the guilt and shame when you don’t do the things that you say you are gonna do.
    • Why giving yourself too much grace can be a bad thing.
    • 5 Ways to Live in Self-Integrity.
    • and so much more!

     

    References:

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/:

    Episodes 65 – You Can’t Achieve Your Goals Without This

    David Allen’s Two Minute Rule

    For information on working with Beth 1:1 for Functional Nutritional Therapy support for finding a more peaceful relationship with food while you are focused on gut healing, blood sugar support, hormone healing, and more, you can apply here – http://tasty-yummies.com/1on1

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  8. Between Meals Podcast. Episode 65: You Won’t Achieve Your Goals Without This

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    No. 65 | You Won’t Achieve Your Goals Without This

    Download the FREE Value-Based Goal Planning Worksheet here: http://tasty-yummies.com/values

    In this episode you will learn:

    • the big thing you need to actually achieve your goals
    • what goals and values are, how do they work together intimately and how they are different
    • why outcome-focused, end-result goals often fail us
    • how we can avoid engaging in unsustainable behaviors
    • tips for creating a more sustainable approach to your goals and implementing health habits that you can actually keep up with
    • an integral tool for ditching toxic diet culture and finally letting go of rules in order to achieve what you desire
    • why motivation, discipline and willpower are not successful methods for achieving the results you seek
    • how to create sustainable health habits that align with your core values and help you to cultivate more self-integrity
    • and so much more!

    References:

    Sign up for the Just a Taste email list for weekly, content-packed, in-depth educational emails: http://tasty-yummies.com/subscribe/

    Please take a moment to text me at 310-349-3794 and tell me, did this episode help you? What did you learn and what would you like to see more of on the Between Meals Podcast on upcoming episodes?

    If you enjoyed this episode, please leave us a review and share with a friend!!

    Sign up to join the waitlist for the Trust + Thrive Academy that is returning  this Summer: https://tasty-yummies.com/trustandthrive/

    Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

    For information on working with Beth 1:1 for Functional Nutritional Therapy support for finding a more peaceful relationship with food while you are focused on gut healing, blood sugar support, hormone healing, and more, you can apply here – http://tasty-yummies.com/1on1

     

    LISTEN NOW ON ITUNES

     

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    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  9. Between Meals Podcast. Episode 64: The Problem with a “Self-Improvement” / “Fix-It” Mindset

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    No. 64 | The Problem with a “Self-Improvement” Mindset

    This episode dives into the problem with a “Self-Improvement” mindset and why getting stuck in “Fix-It Mode” can be so harmful and detrimental to your goals.  Learn how to shift to more self-affirming thoughts and the role that your mindset can play in helping you to create sustainable health habits that align with your core values.

    For information on working with Beth 1:1 for Functional Nutritional Therapy support for finding a more peaceful relationship with food while you are focused on gut healing, blood sugar support, hormone healing, and more, you can apply here – http://tasty-yummies.com/1on1

     

     

    LISTEN NOW ON ITUNES

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  10. Chimichurri Sauce Recipe

    What exactly is Chimichurri? Chimichurri sauce is an Argentinean condiment, similar to pesto, a sauce that is popular throughout South America. The flavor variations are endless and all the possible uses are as well. Learn how to make this basic version of Chimichurri Sauce plus all the ways you can use it.

    Chimichurri Sauce Recipe

    Chimichurri Sauce Recipe

    Sauces are my love language. How can you not love a fresh, savory, fragrant homemade sauce? Chimichurri is one of those sauces that I constantly have in rotation during the warmer months. Chimichurri can take a steak, grilled chicken, grilled shrimp, an arepa sandwich to the next level! I kid you not, this sauce is almost drinkable in my opinion. The fresh herbs also have your kitchen smelling like an outdoor restaurant. This is truly a recipe that once you make, you will always come back to. 

    So I know in a lot of our recipes we say if you don’t have fresh herbs you can substitute dried herbs….well in this recipe you need to use fresh herbs. It’s what makes chimichurri, chimichurri. Plus it’s also a fun word to say.

    Chimichurri is made a variety of ways, cilantro isn’t always included but we find it’s a really nice addition. If you are one of the folks who doesn’t love cilantro, no worries, leave it out and add additional parsley.

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  11. Between Meals Podcast. Episode 56: A Guided Mindfulness Practice for Anxiety

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    No. 56 | A Guided Mindfulness Practice for Anxiety

    Enjoy this brief guided meditation and mindfulness exercise for anxiety that you can do this anytime, anywhere. When you want to feel more grounded, relaxed, and alert to your present moment experience of your body and senses.

    For information on working with Beth 1:1 for Functional Nutritional Therapy support along with targeted protocols for gut healing, blood sugar support, hormone healing, brain health and more, you can apply here – http://tasty-yummies.com/1on1

    >>> If you are struggling with your mental health right now in any way and you need support, please reach out to a licensed therapist or counselor or at the very least, a loved one who can support you. If you don’t have anyone, please reach out to me – you are not alone <<<

     

     

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  12. Between Meals Podcast. Episode 55: Body Liberation: The Grey Area of Diet Culture and Anti-Diet Culture

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    No. 55 | Body Liberation: The Grey Area of Diet Culture and Anti-Diet Culture

    Join us as we have a chat about body liberation and navigating the vibrant grey area of diet culture and anti-diet culture as you end the toxic dieting cycle and discover autonomy.

    Lucia Hawley is a functional nutritional therapy practitioner, women’s health expert with a master’s in social work, clinical mental health. Her mission is to teach dieters how to end the dieting cycle and lose weight for life. Her liberatory approach to nutrition emphasizes techniques that incorporate knowledge on not only how our bodies work, but how and why our bodies, minds, and spirits were all created to radically coexist in harmony. This empowers her clients to deeply understand their subconscious identities and habits, and to finally break free of the dieting cycle once and for all. Lucia hosts the Devoured Podcast, coaches clients in her Lean + Liberated Method, and enjoys getting outside into nature with her family and spunky dog in Portland, Oregon.

     

     

     

     

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    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  13. Between Meals Podcast. Episode 54: Quick Breathwork Practice for Stress Relief

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    No. 54 |Quick Breathwork Practice for Stress Relief

    I heard you all on where you most needed support right now and there was an overwhelming request for support for stress and anxiety. I hope you enjoy this simple breathwork practice for stress relief.

    Incorporate this simple mindfulness and meditation practice of using your breath in times of stress to calm the body and the nervous system.

    Resources mentioned in this episode:

    TRUST + THRIVE ACADEMY: https://tasty-yummies.com/trustandthrive/

    Text me now at 310-349-3794 or use this link

     

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  14. Between Meals Podcast. Episode 53: Finding Comfort in the Discomfort

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    No. 53 | Finding Comfort in the Discomfort

    A quick, stream-of-conscious, episode where I am sharing my thoughts on finding comfort in the discomfort and what I have learned about healing in community, the importance of seeking support and giving yourself grace and having patience as you grow.

     

    Resources Mentioned in this Episode:

    Dr. Tee William’s Foundations of Social Justice Course

    Trust + Thrive Academy

     

     

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  15. Between Meals Podcast. Episode 52: How to Shift Your Sh*t and Prioritize Your Self Care

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    No. 52 | Shift Your Sh*t. How to Prioritize your Self Care with Courtney Klop

    In this episode I am joined by my friend Courtney Klop of Self Care Creature and we are talking all about how to prioritize your self care, the importance of turning inwards and how to shift your life to make space for growth, change and self-trust.

    Covered in this episode:

    • simple steps to begin implementing self care
    • belief > potential > action > growth
    • why after pics don’t tell the whole story
    • trusting yourself
    • the importance of investing in yourself and in mentors
    • What is Well Self?
    • and so much more!

    About Courtney Klop

    Courtney is a self-care guide + educator. With a background as a certified personal trainer, yoga instructor, and functional nutritional therapist, Courtney has come to describe self-care as synonymous with self-compassion. She’s a wild-hearted soul that lives for adventure and genuine connection. Enamored by life, nourishing traditions, and the human experience altogether, Courtney loves guiding people through the inner journey. She’ll teach ya how to loosen up, trust yourself, and love your life.

     

    More from Courtney Klop:

    SelfCareCreature.com

    WellSelf 6 Week Series

    Follow Courtney on Instagram

     

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    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  16. Between Meals Podcast. Episode 51: How to Deal with Your Stress + Get Anxiety Proof

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    No. 51 | How to Deal with Your Stress + Get Anxiety Proof with Michelle Shapiro

    In this episode I am joined by my friend Michelle Shapiro and we are digging into dealing with stress and getting anxiety proof. In this episode we dig into navigating this stressful time, how to allow yourself the grace and space to feel your feelings but not totally crippled from anxiety and fear. We discuss both perceived and physiological stressors, Michelle shares tips for kicking anxiety’s ass and so much more.

    Covered in this episode:

    • why rapid weight loss and extreme dieting can lead to anxiety
    • how to recognize the whispers from your body before they become screams
    • the stress bucket
    • identifying threats to your safety
    • recognizing when healthful choices become the breaking point
    • tips for getting started with managing stress and anxiety
    • knowledge isn’t power, intuition is power
    • how to make meditation to work for you
    • balancing effort with ease plus inviting and allowing vs. controlling
    • navigating food and body fear or anxiety along with emotional eating
    • and so much more.

     

    About Michelle Shapiro

    Michelle Shapiro is an Integrative/ Functional Registered Dietitian in NYC specializing in body-neutral weight changes, and the holistic healing of stomach issues and anxiety. It is her joy and passion to serve her clients in living fulfilling lives in all aspects.

    Any condition that Michelle works with is something that she has proudly battled herself. After a weight loss of 90 pounds as a teen, Michelle thought all of her problems would be solved!  But what came as a result from rapid weight loss and disordered eating was chronic illness and a LOT of body judgment. And even more than that, she had crippling panic attacks which deprived her of so much of her joy. It took years of research, growth and self work for her to proudly say she is in a healthy, anxiety free- body that she now loves.

    She works to bring the lessons she learned, both academically and personally to all of her clients. And more than that, she aims to provide a safe space to share for each and every one of them. Her goal is to “hear” each person who feels like they haven’t been heard before. Listening is her real passion. It is now her life’s mission to prevent her clients from making the same mistakes she did. She works to give her clients tangible tools to reverse anxiety and digestive issues while still ditching restriction and negative thoughts about food and their bodies and finally learn to eat more authentically and intentionally.

    She works with clients one on one in her private practice both in person and virtually, as well as in her 8 week online program, “Anxiety Proof.

    More from Michelle Shapiro:

    www.getanxietyproof.com

    MichelleshapiroRD.com

    Follow Michelle on Instagram

     

    Additional Resources:

     

    LISTEN NOW ON ITUNES

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  17. Between Meals Podcast. Episode 50: Honoring your choices, remaining in the present & staying conscious in the face of fear

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    No. 50 | Honoring your choices, remaining in the present & staying conscious in the face of fear

    This shorter format Bites episode shares a little insight on why I chose to take a few weeks off from posting new podcast episodes. I am also sharing a bit about how I have been personally navigating this challenging time and managing feelings of anxiety and overwhelm, including my favorite methods for staying conscious in the present moment and avoiding getting lost in fear and unknowns.

    Covered in this episode:

    • why I took some time off from the podcast
    • how I recognize what has to go
    • honoring where I have choices
    • a few simple tools I use to navigate anxiety in this current climate
    • staying in the present when faced with fear
    • and so much more.

     

    LISTEN NOW ON ITUNES

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    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  18. Between Meals Podcast. Episode 49: How To Find Nutritional Freedom

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    No. 49 | How To Find Nutritional Freedom with Claire Siegel

    In this episode I am joined by Claire Siegel and we dig into discovering nutritional freedom, learning to navigate intuitive eating while healing with food, how to redefine your relationship with food and practical first steps to take when you are feeling stuck between the extremes of anti-diet and diet culture.

    Covered in this episode:

    • The false dichotomy between anti-diets and non-diets, diet culture
    • Why a client focused approach is necessary
    • How to take the good from diets and see the benefits
    • Practical first steps when you are feeling stuck in the dichotomy of diet culture and anti-diet rhetoric.
    • How can intuitive eating and healing diets co-exist?
    • What to do when self-healing fails you?
    • Healing diets role in autonomy?
    • The importance of neutralizing foods.
    • Removing the identities we hold onto around food & enjoying food for what it is.
    • Avoiding comparison and practicing unlimited empathy towards other’s experiences.
    • How to find peace with food.
    • and so much more.

    About Claire

    Claire Siegel is the founder of Nutritional Freedom, an online nutrition and mindset coaching practice designed to help women learn to ditch diets and get healthy for good. After spending over a decade on diets herself, Claire discovered the transformational power of an intuitive eating approach that integrates one’s own lived experience and individual needs with sound nutrition science. Since opening their virtual doors, NF has helped hundreds of women find their own nutritional freedom.
    Claire attended the University of Texas at Austin where she earned a dual degree in Nutrition and Plan II Liberal Arts Honors. She also completed a supervised practice through the Coordinated Program in Dietetics.

     

    Download the Making Meals Easy FREE ebook.

    A  Simple How-to Guide for Cooking, Prepping + Making the Most Out of Your Food + Skills

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  19. Between Meals Podcast. Episode 48: Making Meals Easy – How to Fridge Forage and Make the Most of Your Food

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    No. 48 | Making Meals Easy – How to Fridge Forage and Make the Most of Your Food with Stephanie Vanlochem

    In this episode I am joined by Stephanie Vanlochem and we do a deep dive into getting into the kitchen with confidence, learning how to make the most out of what you’ve got in the pantry and your fridge, best practices for food storage and how to channel your inner makeshift meal, fridge foraging badassery!

    Covered in this episode:

    • What is fridge foraging
    • Using food to bring people together
    • The top 3 tips for organizing your fridge so food doesn’t go to waste
    • Creating habits in the kitchen to stay organized
    • Making the food and cooking a team effort
    • Tips for freezing food
    • Navigated imperfect, bruised, moldy and older food
    • Why you shouldn’t use recipes
    • and so much more!

    About Stephanie

    Stephanie Vanlochem, BA, Nutritional Therapy Practitioner, and Whole30 Certified Coach is the founder of Cook By Color Nutrition, a practice that teaches the power of cooking real food as nourishment for both mind and body.  Stephanie helps clients find sustainable and individualized practices to feeding themselves, and their families for health and enjoyment!  As a real food advocate, she believes that eating for both health and pleasure is possible, as the two are not mutually exclusive and fridge foraging is a practice that will help everyone get there.

    Follow Stephanie on Instagram @CookByColor

    or online at www.cookbycolornutrition.com.

    Resources mentioned:

    Download Stephanie’s FREE COVID-19 Resource Packet

    Download Beth’s Making Meals Easy Guidebook

    Enroll in the TRUST + THRIVE ACADEMY 

    Book your FREE Chemistry Call with Beth

     

    Download the Making Meals Easy FREE ebook.

    A  Simple How-to Guide for Cooking, Prepping + Making the Most Out of Your Food + Skills

     

    Learn more about and apply for TRUST + THRIVE ACADEMY

     

    LISTEN NOW ON ITUNES

    (Listen on iTunes)

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

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  20. Between Meals Podcast. Episode 47: Title: No 47 | The Psychology of Behavior Change with Kasey Jo Orvidas, Ph.D. Mindset, habits and what to do when everything changes.

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    No. 47 | The Psychology of Behavior Change with Kasey Jo Orvidas, Ph.D.
    Mindset, habits and what to do when everything changes.

    In this episode we dig into the psychology of behavior change and how to navigate times of adversity through habits, mindset and behaviors.

    In this episode we cover:

    • Habit discontinuity
    • Aligning your choices with your goals and using lifestyle shifts to your benefit
    • Motivations, willpower, self control or even just intentions – habits overrule all of them
    • The power of habits
    • Fixed vs. growth mindset
    • The double-edged sword affect of growth mindset
    • Thinking emotionally vs. logically rationally
    • Walking through negative thought patterns from a cognitive behavior therapy perspective
    • How to harness the stress and energy you are feeling right now
    • Using times of adversity as time to establish new behavior changes and habits
    • Using cue, routine, reward
    • Habit stacking
    • Reframing, acceptance and awareness
    • and so much more.

    About Kasey Jo Orvidas

    Kasey is a certified health and fitness coach and also holds a PhD in psychology, her expertise is in health behavior change. She has transformed hundreds of lives (and minds) in her coaching career, while also being published in multiple peer reviewed research journals for her work exploring the relationship between mindset and healthy behaviors.

    Kasey places a strong emphasis on the importance of not just what we say to our clients, but how – and uses her unique background to efficiently and effectively communicate with clients. She teaches other coaches how to do this too, via mentorship programs.

    In addition to coaching, Kasey is a writer and member of the scientific review board for Legion Athletics, where she shares her knowledge and passion for all things fitness, nutrition and psychology.

    Visit Kasey’s website

    Follow Kasey on Instagram

     

    Resources Mentioned in this Episode:

    Kasey’s FREE Habit Formula

     

    Download the Making Meals Easy FREE ebook.

    A  Simple How-to Guide for Cooking, Prepping + Making the Most Out of Your Food + Skills

     

    Learn more about and apply for TRUST + THRIVE ACADEMY

     

    LISTEN NOW ON ITUNES

     

    (Listen on iTunes)

     

     

    You can now subscribe to the Between Meals Podcast on Apple iTunesGoogle Play, Spotify and Stitcher

    THANK YOU FOR LISTENING:

    Since we are still pretty new on iTunes, please do us a solid and SUBSCRIBE and of course, we would be honored if you took the time to rate and review the show, this will help more people find us and help the show to grow!  If you liked this episode or others, please share on social media and tag us, share with friends and family, etc – this means the world! 

    Read the rest of this entry »

  21. Easy Pantry Staples {options for Paleo, Whole30, Gluten-free, Keto}

    How-to Stock a Healthy Keto Pantry

    Today we are chatting all about how to stock a nutrient-dense pantry with easy pantry staples for paleo, Whole30, gluten-free and keto/low carb. But also a little spoiler alert for you…. these pantry staples are NOT exclusive to any one nutritional or dietary approach, this pantry list is all about a focus on real food, easy, budget-friendly shelf-stable nutrient-dense proteins, healthy fats, smarter snacks and foods that will support your vibrant well being!

    Having a well stocked pantry is the best way to stay ahead, be prepared and have what you need to throw together easy meals, no matter what life throws your way. I’m sharing some of my favorite real food pantry must-haves along with the best and most affordable ways to stay stocked up! So this way your pantry will be full and your wallet won’t be empty.

    Keep this list of healthy pantry staples handy, this is the list I share with all my nutrition clients looking to have a well-stocked pantry with the best-of-the-best real food basics!

    Most importantly, I want to show you that eating healthy and eating well doesn’t have to bankrupt you. We know the cost of health foods is an investment in our future and our health, but sometimes if feels like we need a second job just to pay for it all. But, by planning ahead and having a system in place to stock your healthy pantry, you can keep these healthy foods on hand, and keep your costs down.

    EASY PANTRY STAPLES – A HOW TO GUIDE TO STOCKING A NUTRIENT-DENSE, BUDGET-FRIENDLY PANTRY:

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