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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
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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
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Google 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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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.
Resources Mentioned in this Episode:
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 iTunes, Google 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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Bacon and Chive Spaghetti Squash Fritters with California Avocado Lime Dipping Sauce {gluten-free, paleo, Whole30, keto}
I try very hard to not play favorites with foods, but that’s a lot easier than it sounds. I will always have favorites, not just from a a flavor standpoint, of course there are foods that hold emotional attachments, memories and traditions and as a Holistic Nutritionist, there is a great long list foods I also really love from a functional perspective.
Avocados are one of my favorites that cross all three. There is not a week that goes by that we don’t have avocados available in our home. Besides being totally obsessed with how they taste and how versatile they are, they can go from savory to sweet, with ease, I also love what a functional and healthful food avocados are.
With nearly 20 essential vitamins and nutrients avocado are also a good source of fiber and folate, potassium, vitamin E and B vitamins. As well, as a source of healthy fats, avocados they play a vital role in a balanced, nutrient-dense diet and health fats essentially work as a nutrient-booster enabling fat soluble nutrients in foods eaten alongside the avocado, to become more assimilated and absorbed, nutrients like vitamins A, D, E and K.
I had the pleasure, a couple years back, of visiting a California Avocado grove not too far from my own home and I was so honored to see these beautiful fruits growing in their natural habitat, being cared for and tended to by a family of growers right here in my own state. The lab of love for this fruit, picked by hand by families who have been growing to and tending these trees for years, gave me a new appreciation for one of my favorite foods. Walking the groves I got to, first hand, see the patience, the love, care and craftsmanship and taste the difference and my love grew deeper.
I have a long list of ways that I love to enjoy avocados, but I especially love a delicious sauce like this one, to highlight the flavor of this delicious fruit. These crispy, flavor packed bacon and chive spaghetti squash fritters are taken up a notch thanks to this flavorful, creamy sauce that you are absolutely going to want to put on anything and everything.
With the addition of the lime and a tangy yogurt, besides flavor and a little punch, the acidity also works to prevent the avocado from browning, keeping this delicious dipping sauce, vibrant and fresh.
This California Avocado Lime Dipping sauce is also great as a creamy salad dressing, it’s amazing drizzled over roasted veggies. Use it as a marinade for chicken or as a sauce a top your favorite fish or other protein. It also makes a great veggie dip or a dip for your favorite crackers or chips.
These simple Bacon and Chive Spaghetti Squash Fritters with California Avocado Lime Dipping Sauce is a quick recipe to make and a great option for leftover spaghetti squash. They make a delicious side dish or a super fun starter / appetizer. I think you are really gonna love these.
I like to make the dipping sauce first and place into the fridge to chill while making the fritters.
California Avocado Lime Dipping Sauce {gluten-free, paleo, Whole30, keto}
gluten-free, keto, paleo, whole30, nut-freePrint Pin RateIngredients
- 2 California avocados
- 4 tablespoons lime juice, from 2 limes
- ¼ cup fresh cilantro
- ¼ cup yogurt, non-dairy yogurt works just fine here
- ¼ teaspoon sea salt, more to taste, as needed
- black pepper or red pepper flakes, to taste
Instructions
- Add all of the ingredients to a high powered blender or food processor and blend until well combined. An immersion blender will also work.
- Season with salt and pepper to taste (just a little at a time), then blend again and taste. Add more salt and pepper, if necessary. Store the sauce in the fridge in an airtight container and give it a good stir before serving. It will keep and stay fresh for upwards of 3 to 4 days.
Bacon and Chive Spaghetti Squash Fritters with California Avocado Lime Dipping Sauce {gluten-free, paleo, Whole30, keto}
gluten-free, paleo, Whole30, keto, grain-free, dairy-free, nut-freePrint Pin RateServings: 12 frittersIngredients
- 4 cups cooked spaghetti squash threads
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon sea salt
- ⅛ teaspoon black pepper
- ¼ cup coconut flour
- 2 large eggs, whisked
- 4-5 slices bacon, cooked, drained of fat, and finely chopped (1/4 cup)
- 2 tablespoon chives, finely minced
- 1-3 tbsp ghee, refined organic coconut oil or preferred cooking fat for frying
Options to add:
- ¼ cup parmesan cheese, freshly grated
- ¼ teaspoon chipotle powder
- Cook in bacon fat for extra flavor
Instructions
- Remove the "spaghetti" from your spaghetti squash with a fork and place in a large mixing bowl.
- Add the mound of squash to a clean kitchen towel (or a few paper towels) and squeeze out any excess moisture. Really give it some good squeezes. Don’t skip this step, it’s worth it for finished product - you will be surprised how much excess liquid comes out. Add the garlic and onion, power salt, pepper, and coconut flour. Add in the whisked eggs, the bacon and the chives.
- Mix really well with fork until all ingredients are fully combined.
- Using your hands, form into 12 equally sized patties, made with approximately 1/4 cup of the mixture each.
- Flatten and place on a parchment lined baking sheet. Continue forming until all are ready to be cooked.
- Heat a large skillet over medium high heat and add your ghee or coconut oil. Once the pan is hot, please the fritters in.
- Once they'e browned on one side, flip and brown on the second side.
- Drain on paper towels and continue to fry in batches, as necessary, adding more cooking oil as needed.
- Serve right away with the avocado lime dipping sauce and enjoy!
Notes
Leave out the bacon to make these vegetarian.This post is sponsored by the California Avocado Commission but all opinions are my own.
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Easy Pantry Staples {options for Paleo, Whole30, Gluten-free, Keto}
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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Between Meals Podcast. Episode 46: Hormone Healing Part 1 with Amanda Montalvo
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No. 46 | Hormone Healing Part 1 with Amanda Montalvo, RD, FDN-P, Women’s Health Dietitian
In this episode we touch on the foundations of hormone healing with Amanda Montalvo a women’s health dietitian that helps women get to the root cause of hormone imbalances and have healthy menstrual cycles.
In this episode we cover:
- Healing hormones and why they are often last to respond when healing
- The implications for thyroid imbalances
- Looking at lab results that are “in range” or “normal” vs. using “functional lab ranges” and symptom presentation
- Simple metrics to track for assessing progress with hormone health
- Symptoms that point to hormone imbalances
- Where to get started with healing your hormones
- The importance of tracking
- Eating enough and why it matters so much
- The importance of consistency
- Functional foods to support hormone health
- Implications of mineral testing
- Gut health is a root cause, but what else is going on that could be affecting your healing?
- The impact that our gut health has on our hormone health
- What non-food related factors and other lifestyle impact hormone health
- and so much more.
Stay tuned for Hormone Healing Part 2 with Amanda
Please submit any questions you have for Amanda for Hormone Healing Part 2 here
Resources Mentioned in this Episode:
Sign up for Go with Your Gut – the FREE 5 Day Bootcamp
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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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Between Meals Podcast. Episode 45: The Process with Emily Schromm
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No. 45 | The Process with Emily Schromm
I am so happy to be joined by Emily Schromm. Emily Schromm is a Nutritional Therapy Practitioner, personal trainer and serial entrepreneur who helps others empower themselves by way of food and movement. Her journey with nutrition began after realizing she could use food to heal from the inside out, and her passion for teaching others how to do the same, specializing in gut heath, adrenal repair and herbal remedies, has led to a career spanning five companies and three verticals of business including online programming, physical products and a brick and mortar gym, Platform Strength in RINO, Denver. She most recently self published her first book, The Process and launched an online monthly digital publication, EMPRESS.
In this episode we cover:
- Why this book now?
- Realizing the light at the end of the tunnel isn’t getting any closer
- The beauty in the work
- Creation without expectations
- Something you might be surprised to know about Emily
- Finally learning how to just be
- Do – Feel – Know – Make
- Moving through doubt
- When you come up against limiting factors
- Going with the co-creation flow
- Being in complete control is your limiting factor
- The louder you are, the less you are heard
- Noticing the changes and the details
- What reality TV taught Emily about social media and removing yourself from external validation
- Can we strive for creating without strings attached?
- Is vulnerability weakness?
- How can you be more you?
- Emily reads her favorite pieces from The Process
- and much more!
EMPRESS – Emily’s New Monthly Publication
DOWNLOAD THE FREE GUT HEALTH 101 GUIDE BOOK HERE
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THANK YOU FOR LISTENING:
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Between Meals Podcast. Episode 44: Healing Chronic Skin Conditions and Uncovering Common Root Causes
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No. 44 | Healing Chronic Skin Conditions and Uncovering Common Root Causes
with Jennifer Fugo, MS, CNS
On this episode on the Between Meals podcast we are joined by skin health and gut health expert Jennifer Fugo. We are talking all about the health of your skin, managing chronic skin rashes, discover missing pieces that could be contributing and moving beyond conventional medicine to get relief.
In this episode we cover:
- Jennifer’s journey with chronic eczema and what she learned along the way
- Why Jen developed a platform and podcast to talk about skin health
- Digging into root causes
- Why what works for one person won’t necessarily work for you
- What are the 16 most common root causes for chronic skin rash conditions
- What to do when you feel overwhelmed by the possible causes of your skin issues
- How gut health affects your skin
- What is leaky skin?
- Taking a deeper look at digestion
- Hidden infections and pathogens
- When lab work can be helpful
- There are some issues that are not “food fixable”
- Food can be medicine, but it’s not the only medicine
- You probably have not tried everything
- How can you support your own body, where it is right now with what it needs?
- How can you look outside of your skin at other symptoms can be related?
- Feeling empowered by finding your answers
- 4 things you can ADD IN to support healthier skin
Resources Mentioned in this Episode:
Where to Find Jennifer Fugo, MS, CNS:
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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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Between Meals Podcast. Episode 43: TOUGH LOVE: You’re Not So Special That You Get to Skip the Work!!!
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No. 43 | TOUGH LOVE: You’re Not So Special That You Get to Skip the Work!!!
PLEASE PLEASE PLEASE I URGE YOU TO LISTEN TO THIS EPISODE.
This is a short but sweet episode that comes with a little bit of saltiness, too!! Don’t worry the tough love comes with a lot of compassion and personal experience.
BIG TAKEAWAY: STOP COMPARING YOUR DAY 5 TO THEIR YEAR 5.
Quit the comparison game and realize that you aren’t so special that you don’t get to skip the work and jump straight to the finish line! It’s insulting to assume you “should” be where “they” are if you haven’t put in the time.
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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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Between Meals Podcast. Episode 42: Gut Healing 101 and Why I am Healing My Gut… AGAIN!
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No. 42 | Gut Healing 101 and Why I am Healing My Gut… AGAIN!
In this episode we go back to basics with gut healing and gut health, plus I am sharing why I am back to healing my gut… again, including the testing I use and recommend and my foundational tips for getting started.
In this episode we discuss:
- Why Gut Health Matters SO MUCH!
- Why I am Healing My Gut… AGAIN.
- Signs and Symptoms You May Need to Heal Your Gut
- What Causes Gut Issues?
- Getting Started With Gut Healing
- The 4 Rs of Gut Healing
- What You Can Do When Elimination Diets Aren’t Working
- Functional Tests I Use in My Practice to Get to Root Cause Issues
- What Can You Do After a Round of Antibiotics?
- Tips for Fat Digestion
- Recommendations for Gastroparesis
- Is There a Holistic Plan for Coming Off PPIs?
- Why Am I Still Getting Heartburn if I am Supplementing with HCL?
- How to Know When Gut Healing Is Working?
- How Long Does Gut Healing Take?
Resources Mentioned in the Episode:
Gut Healing Articles in the TY Archives
5 Tips for Eating Mindfully and Why It Matters
Cooking Fats and Oils: Which to Include and Which to Avoid
4 Reasons to Avoid Vegetable and Seed Oils
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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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Between Meals Podcast. Episode 41: Learning to Love and Forgive Yourself
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No. 41 | Learning to Love and Forgive Yourself
In this episode I am joined by Meg Doll and we chat all about learning to love and forgive yourself and how self acceptance is the key to moving beyond needing to be fixed.
In this episode:
- Meg reflects on the first time in her life, feeling the need to be fixed and feeling like she wasn’t good enough.
- Struggling with disordered eating, beginning at the age of 10.
- Why we need to be nourished in order to thrive.
- How Meg finds gratitude for the pain she experienced through disordered eating.
- When the fear of food escalates.
- How to recognize if the patterns are disordered eating?
- Disassociating from your thoughts.
- The importance of taking care of yourself.
- When does control become the issue?
- How control expands into other areas of your life?
- Realizing the number on the scale is B.S.!
- You are the ONLY one who can dictate how you feel about yourself.
- Finding body neutrality.
- Diving into the beliefs you are holding onto that / subconscious / old narratives and beliefs.
- Self forgiveness and placing loving where there wasn’t loving before.
- Using your intuition.
- Signs that you are underfed.
- Eating intentionally vs. intuitively.
- Looking at your body through a new lens.
Meg Doll is a Registered Holistic Nutritionist, Restorative Wellness Practitioner, and Certified Spiritual Coach passionate about leading women to mental strength, emotional intelligence, and a loving relationship with self through consciousness, self compassion, forgiveness, and loving. Visit her website here. She has a weekly podcast, Unbreakable You, and you can always find her on Instagram at @iammegdoll
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Google 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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Between Meals Podcast. Episode 40: Trust vs. Control and Learning How to Trust Yourself
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No. 40 | Trust vs. Control and Learning How to Trust Yourself
Finding a sense of autonomy and discovering how to live and eat well with confidence for YOU requires trusting yourself. Control becomes the choice when there is a lack of self trust, control promises a false sense of safety and often results in a desire for rebellion.
Learn the differences between control and trust and simple tips for how you can learn to trust yourself so you can eat with confidence and create a sense of consistency.
Download your FREE Food and Mood Journal Here.
Join the Strong All Day Long 5 Day Video Program Now
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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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Between Meals Podcast. Episode 39: The Struggle and The Strength in Slowing Down
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No. 39 | The Struggle and The Strength in Slowing Down
With busyness commonly being over-glorified and the “hustle” often being a measure of success – I don’t think slowing down gets nearly enough credit or recognition! Learn how to create a larger impact in your life and honor what your body needs so you can continue to live your life in balance and showing up as the best you!!
In this episode we’re talking about why we tend to struggle so much with allowing ourselves to slow down and how to find strength in giving yourself space to do so.
I am sharing the 5 big ways I can personally tell when I am approaching burn out plus my 7 simple tips for slowing down – including some invitations and questions to ask yourself.
Join the Strong All Day Long 5 Day Video Program Now
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Google 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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Between Meals Podcast. Episode 38: How to Get Unstuck and Discover What’s Really Holding You Back
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No. 38 | How to Get Unstuck and Discover What’s Really Holding You Back
with Catherine MulvihillHave you been feeling stuck? Unsure of what exactly is holding you back from reaching your goals? THIS EPISODE IS FOR YOU!
In this episode I am joined by Catherine Mulvihill. Cat is a personal development coach and Functional Nutritional Therapy Practitioner whose work focuses on health, habits and mindset. She helps individuals who are struggling to maintain healthy habits to uncover the hidden reasons they are stuck so they can finally break the on-again, off-again cycle for good. Catherine is a skilled speaker, trainer and facilitator with over 15 years of experience leading workshops and programs, including the Immunity to Change™ framework and The Four Tendencies Workshop.
Learn how to get unstuck and finally figure out what is holding you back from being consistent with your healthy habits.
This episode is great if you are ready to uncover the real reasons you feel stuck so you can take the right steps to move forward and see the progress you desire.
In this episode:
- how you can navigate adjusting your mindset while recognizing you don’t need to be “fixed”
- how to show yourself compassion and acceptance in the process of healing
- what is the Immunity to Change Process and why is it effective?
- identifying the ways you are holding yourself back
- are there beliefs and assumptions that you hold are keeping you from moving forward?
- how can you challenge and test these beliefs?
- how to be a “curious researcher”
- where can you get started when you can’t figure out what is holding you back?
- the three levels to getting unstuck!
- what are the two types of challenges we face when we are stuck
- what questions can you ask yourself to investigate the fears that come up and keep you from your goals?
- what is the Confirmation Bias?
- three approaches to challenge your mindset
- how can you use the Four Tendencies Framework to start to identify how you respond to expectations and respond to accountability
- how to know when “giving yourself grace” is actually hurting you and just becoming excuses?
- building the confidence to trust you can get yourself unstuck
- and so much more!!
Check out Cat Mulvihill’s website
Follow @thehappyinsides on Instagram
Join the Strong All Day Long 5 Day Video Program Now
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Between Meals Podcast. Episode 37: 6 Tips to Handle the Holidays
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No. 37 | 6 Tips to Handle the Holidays
If you are ready to ditch the food fear, the shame, the guilt, the extremes and the general dread of holiday food, eating and events – this episode is for you.
Learn about the extremes most people default to during the holidays and why they just don’t work, plus catch my simple tips for creating a healthy holiday season that is not just doable, but actually enjoyable!
If you want to head into the holiday season feeling nourished, well fed and energized – join the Strong All Day Long 5 Day Video Program now. Crush the crash, get a hold of your hanger, master the mid-day slump, kick the constant cravings for sweets, manage your mood swings. This is not a diet and there are no food rules – it’s just 5 days of simple foundational shifts!! You pick your start date: https://tasty-yummies.com/strong
And to make the holidays even easier here are my yearly quick fire tips…
- Ditch the idea that you are either on track or you are off track – as my friend Cristina Curp says “Burn the wagon!”
- Ask yourself those important questions that help you have an awareness BEFORE you go in without a plan.
- Put foods on your plate that make you happy.
- Eat the foods on your plate that make you happy. DO IT!
- Avoid the foods that make you feel like garbage. Or don’t and then be OK with maybe feeling like a hot dumpster fire.
- Give yourself grace – one day is a blip on the radar of your lifetime. Spoiler alert: you can’t undo it all in one day
- Remember: it is not your responsibility to make anyone else comfortable with how you choose to eat.
- STOP GIVING THE FOOD SO MUCH POWER!!!!!
- Get in a holiday workout if you WANT to or don’t. Just don’t burn to earn, push to punish or fast to blast.
- PLEASE JUST ENJOY THE HOLIDAYS!!!
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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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Between Meals Podcast. Episode 36: The Return of Mark. A Couple’s Q&A.
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No. 36 | The Return of Mark. A Couple’s Q&A.
My trusty partner in crime, Mr. Mark Brickey came back after some time away, for a little Q&A episode. We are answering some of your burning questions.
Check out Mark’s podcast Adventure’s in Design
For a more in depth discussion about trauma check out episode 15 with Dr. Keesha Ewers
If you have a question you would like answered on an upcoming episode of the podcast please submit it here – I hope to do a once-a-month Q&A episode if there are enough questions.
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Google 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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Between Meals Podcast. Episode 35: Is Your Healing Diet Causing Disordered Eating?
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No. 35 | Is Your Healing Diet Causing Disordered Eating?
On this episode of the Between Meals Podcast I am joined by Jessica Flanigan.
Jessica Flanigan is a Clinical Nutritionist, Co-Founder of The Institute of Spiritual Coaching and is the author of the first mind-body book about Autoimmune Disease; The Loving Diet. She has spent the last six years of her clinical nutrition practice focusing on working with clients in Autoimmune Paleo, but has since moved on to more advanced functional medicine based gut restoration applications to remove restriction from her client’s protocols and work with clients struggling with disordered eating with her program Transformational Eating.
In this episode we are investigating and discussing:
– If you’ve ditched diet dogma and you are now profoundly anti-diet are you still following dogma?
– Are you walking through your life seeking safety externally?
– How to heal with love instead of fixing through restriction.
– Our bodies are not built for perfection.
– How to face the parts of you that are painful in your self love journey
– When restrictive diets result in food fear.
– Believing that life is not against you and finding the benefits and lessons in the challenges.
– How to make room for the parts of yourself that are experiencing suffering and shame.
– Self acceptance and neutrality, without judgement.
– How to modulate the immune system when you are experiencing chronic illness
– How can you learn to trust yourself and when it might be time to leave the current approach behind?
– Implementing self forgiveness and loving compassion.
– and so much more.
If you want to learn more about Jessica Flanigan:
Check out her website
Her book The Loving Diet
The Institute of Spiritual Coaching
Read her article The Silent Truth: AIP, Restrictive Diets, Disordered Eating and Orthorexia
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You can now subscribe to the Between Meals Podcast on Apple iTunes, Google 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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Low Carb Banana Bread {paleo, keto, gluten-free, dairy-free}
This delicious, low carb banana bread is only sweetened with a few ripe bananas and it’s so delicious, super satisfying and perfectly subtle. Grain-free, dairy-free, paleo and keto-friendly.
I don’t exactly love straight-up bananas, personally, but Mark often requests having a bunch on hand. I will occasionally add them to our organic CSA box (community supported agriculture) that gets delivered to the house each week. But, often, he won’t eat all of them and then they get a bit over ripe. YUCK! Literally one of my least favorite things, in the entire world. Usually I just peel them and freeze for smoothies, but this most recent time, it felt like a perfect reason to make banana bread, a treat I haven’t made in maybe nearly a decade. (not joking)
For my low key sweet taste buds, the ripe bananas are the perfect sweetener – nothing extra needed. I find for my palate, the subtle sweetness from a ripe, in-season fruit, some coconut cream, super dark chocolate or even just caramelized, roasted veggies – these are often plenty sweet for me to satisfy that important taste. I absolutely don’t believe sweet is a taste that needs to be avoided but redefining the relationship that we have with sweet is the ultimate goal. These beautiful, nuanced, naturally sweet flavors from real whole foods can easily get missed when we flood our taste buds constantly with sugar or sugar alternatives. This is what leads to the constant sugar cravings and needing more and more sweet stuff. Imagine if a piece of fruit were enough!! Talk about taking away the power a food has over us (ahem, this is what sugar is best at) and experiencing true food freedom.
If reducing your sugar intake is still fairly new for yo and you are worried bananas as a sweetener might not cut it for you, I challenge you to give it a try and then you can always consider a light drizzle of honey over your warm, toasted banana bread. Or you can always add a tablespoon or two of coconut sugar or date sugar to the batter. Some dark chocolate chips might also be a nice addition to the bread, too, if that’s your thing. Mmmmmm.
How to Make Low Carb Banana Bread:
The most important step is the super ripe bananas, they bring the flavor and the sweetness here. Regular ripe bananas will be far less sweet. If your bananas have green tips, that’s awesome for a lower sugar fruit option, but they tend to be more starchy and less sweet and you definitely won’t be able to mash them up.
Flour Options for Low Carb Banana Bread:
Next, the almond flour is the star here!! This recipe was developed and tested with blanched almond flour. Be sure to go with a blanched fine almond flour, an almond meal with the skins included in the flour will likely results in a slightly different texture. If you can’t have almond flour, you can experiment with another nut flour, like cashew flour, macadamia flour or hazelnut flour. Sunflower seed flour may work, but be aware that the baking soda combined with sunflower seed flour can result in a green color due to chlorophyll present in the seeds, half the baking soda and add 1 teaspoon of cream of tartar. You might also try oat flour or an all-purpose gluten-free flour, while not grain-free or low carb, these might work for some of you, they *should* substitute 1:1. Please note – I have not tested ANY of these, so experiment at your own risk and please report back if you do. You CANNOT swap coconut flour for almond flour as a 1:1, they are totally different flours and they behave and react completely different. Coconut flour is more absorbent. A good starting point if opting for coconut flour would be to use 1 cup of tapioca flour and 1 cup of coconut flour in place of the 2 cups of almond flour and add two additional eggs. Again, these are educated guesses, this HAS NOT been tested on my end.
Optional Add-ins for Low Carb Banana Bread:
Add in your favorite nut or seed, walnuts, pecans or hemp seeds are really great options. You can also add in dark chocolate chips or chunks, cacao nibs, cranberries, raisins or other dried fruit. You can also add cut up bananas to the top of your loaf just before baking.
Ingredients
- 2 cups blanched superfine almond flour
- ¼ cup arrowroot starch, tapioca starch would also work*
- 1 teaspoon baking soda
- ½ teaspoon baking powder, use or make a paleo baking power, if necessary
- ¼ teaspoon fine sea salt
- 2 teaspoons ground cinnamon
- generous pinch ground nutmeg, optional
- 4 small-medium very ripe bananas, or 3 large, mashed well (measures to a bit over 1 cup)
- 4 large eggs, room temperature
- ¼ cup ghee, melted (melted coconut oil, avocado oil or melted butter would also work)
- 1 tablespoon vanilla extract
Instructions
- Preheat the oven to 350ºF. Line a small loaf pan (my pan was 7.5 X 3.5 inches) with parchment paper strips, leaving two inches of overhang on the sides of the pan. Lightly brush or spray the lined pan with oil.
- In a large bowl, whisk together the almond flour breaking up any big clumps, arrowroot starch, baking soda, baking powder, salt, cinnamon and nutmeg.
- In a medium bowl, whisk together the mashed banana, eggs, vanilla and ghee (or coconut oil) until well combined.
- Stir the wet ingredients into the dry, slowly. Stir by hand until it is smooth and no clumps of flour remains.
- Transfer the batter to the prepared pan. Gently tap the pan on the counter top to distribute the batter and eliminate any air pockets.
- Bake in the preheated oven for 50-60 minutes until it's a nice deep golden brown color on top and set and a toothpick inserted in the center comes out clean. (if the top of the loaf starts to brown too quickly, tent it with foil).
- Using the parchment paper strips that overhang, carefully lift up and remove the banana bread from the pan and transfer it to a wire rack to cool. Carefully remove the parchment paper so the bread can cool.
- Allow to cool at least 30 minutes. Cut into 10-12 slices, serve and enjoy.
Notes
if you wish to skip the arrowroot or tapioca starch, try instead ground golden flaxseed meal -
Fall Frittata with Pancetta, Apples, Greens and Goat Cheese {grain-free, low-carb/keto, options for whole30, paleo}
This Fall Frittata with Pancetta, Apples, Greens and Goat Cheese is loaded with warming, autumn flavors and some unique, unexpected twists. Wait till you try this one. This frittata is grain and gluten-free, as well as low-carb / keto-friendly, leave out the cheese for paleo, Whole30 and dairy-free. Read on below for many variations and options with this recipe, so many ways to make this one.
There was a time I would feel personally violated when someone would put fruit into my savory foods. I always thought ‘keep your dang fruits out of my salads, thank you.’ Then I discovered the beauty of blueberries or pears in a salad, cranberries with a baked squash and yes, even apples in my eggs.
This fall frittata brings layers and levels of flavors, sweet and savory, warming and cozy. It’s a pretty fuss-free recipe that is perfect for entertaining. A big WOW without much trouble at all. I made this recently when my friend Daniele came to visit. I prepped all the components ahead, when she got here I assembled it all and placed it on my Traeger Grill. We popped a bottle of prosecco and had the time to start getting caught up while the frittata baked.
I really like this frittata on our Traeger Grill. The smokey, wood fired flavor is a really nice addition to everything going on and I love that I avoid standing over the stove and heating up the house – it is still warm here in Southern California, been in the 90s here all week. You can also just easily pop it into the oven.
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Between Meals Podcast. Episode 34: It’s My Birthday and I’ll Cry if I Want To
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No. 34 | It’s My Birthday and I’ll Cry if I Want To
In this special episode of the Between Meals Podcast I am sharing WHY I am crying as I turn 40 today!!
I am sharing a really pivotal moment in my healing journey and why this birthday is especially meaningful for me.
Plus I am sharing 40 quick thoughts and lessons I have learned along the way.
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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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Between Meals Podcast. Episode 33: Taking Ownership of Your Choices
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No. 33 | Taking Ownership of Your Choices – I Don’t vs. I Can’t
Sometimes a subtle shift in language and self talk can have a huge impact on how you take ownership of your choices. Stepping into your power and feeling a sense of empowered commitment to your approach
As a continuation of the conversation we had in episode 32, we are talking about how your perception of your rules, whether they are rules or guidelines that are self imposed or not, can really affect your success and your commitment.
None of this is about perfection nor is it a suggestion that rules are the righter only way, but instead it’s about finding peace and ease in the limitations.
AFFIRMATION:
Every time I tell myself “I can’t”, I create a feedback loop that is a reminder of my limitations.
Research Study from Boston College and the University of Houston
“I Don’t” versus “I Can’t”: When Empowered Refusal Motivates Goal-Directed Behavior.
Vanessa M. Patrick and Henrik Hagtvedt
Journal of Consumer Research
Vol. 39, No. 2 (August 2012), pp. 371-381
Published by: Oxford University Press
DOI: 10.1086/663212LISTEN 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!
