Health Matters with Rosie Bank

#23 Giving Thanks for an Embodied Life Giving thanks to your body during the holiday season… and throughout the year. Rosie Bank discusses how, when, and why giving thanks to your body is a wholesome endeavor to practice on an on-going basis. Listen in as Rosie encourages you to develop a lasting gratitude-based relationship with your body. Learn to say “Thank you body” to show your appreciation. Listen to your emotions instead of using food to bury them. Use words like peace, relaxation, calm, and harmony to change your point of focus. Use health and body based events in your life as opportunities to make hew pro-vitality choices. Practice wholesome habits. It is no accident that the Health Matters brand is described as love your body and get your body to love you back. Rosie is passionate about helping you discover why you are worth it, why your best life depends on your making it a priority to take good care of you, and why now is the best time to focus on nourishing your body and nurturing your soul. Click here for a transcript. Click here to subscribe!

#21 Gut Matters: 4 Ways to Optimize Your Digestion to Boost Your 'Second Brain' and Improve Your Mood Interview with Dr. Karen Wolfe Join Rosie and her guest, Dr. Karen Wolfe as they discuss why and how having a healthy gut is among the most important keys toward a vibrant body. Why is the gut important? What is Functional Medicine? What is the link between our mood and our gut? How can you improve digestion? Gut health is a focus for all of us who love our bodies and want our bodies to love us back. A healthy gut helps you feel more alive, helps you get the essential nutrients from your food, helps you be in a good mood, and helps you have a healthy brain… and more that Dr. Karen will show you.* Dr. Karen Wolfe is an Australian physician, entrepreneur, Healthy Lifestyle Coach, author and international speaker. Dr. Karen was born in Sydney Australia and graduated from Sydney University with a Bachelor of Medicine and Bachelor of Surgery and completed a Master’s Degree in Psychology from National University in California. Dr. Karen worked initially in Australia as a family physician. For more information visit and to receive Dr. Karen’s generous gift of her new eBook, Gut Matters, click here http://drkarenwolfe.org/gutmatters/ *On this episode Dr. Karen recommends two specific products to promote and support gut health, pro-biotics and liver detox. As distributors for the same nutriceutical company, USANA Health Sciences, you can purchase the products that Dr. Karen mentioned at www.RosieHealth.USANA.com. The products are called USANA Probiotic and Hepasil DTX™ respectively. The prices and more info is in the Customer Brochure. Podcast details Click here to subscribe via RSS (non-iTunes feed) Please Rate and Review us! ...On iPhone Podcast App: Tap Library. Tap the Album Picture. Scroll down to Ratings and Reviews ...On Desktop iTunes: Choose Podcasts (not Music or Movies), search Health Matters with Rosie Bank, click on the Album Picture (bottom of page), select Ratings and Reviews

Learn how to release trapped emotions in your body to live with more freedom, happiness, and expressiveness in your life.

#19 Starting a Plant Based Diet Interview with Dr. Debra Shapiro Join Rosie Bank and her guest, Dr. Debra Shapiro as they discuss how to live longer, what to eat to prevent chronic disease, and even how to use whole plants in your diet to treat and even reverse chronic disease. They even discuss the controversies that are alive and well in the nutrition arena, even among experts. Dr. Debra has some fascinating remarks on the obstacles you may encounter as you eliminate junk, processed food, and unhealthy animal products from your diet. Change your habits ... and improve your gut, your diet, your outlook toward food, and your ability to provide your body with optimal nutrition. Dr. Shapiro is a Board Certified OB-GYN and certified health coach, as well as vegan lifestyle coach and educator. She had a busy private ob-gyn practice for 23 years before becoming a coach. She has been vegan for 6 years and has been studying plant based nutrition for that entire time, as well. She is a graduate of the e.Cornell course in Plant Based Nutrition by the T. Colin Campbell Center for Nutrition Studies. Dr. Debra currently works part time as a gynecologist and has started to coach privately. Her business is called "A New View of Food". Your body will love you back for listening to and then taking action as these two passionate health coaches talk about what is best for you to feel fantastic. Learn why a plant based diet is your best friend on your road to wellness. Podcast details Click here to subscribe via RSS (non-iTunes feed) Please Rate and Review us! ...On iPhone Podcast App: Tap Library. Tap the Album Picture. Scroll down to Ratings and Reviews ...On Desktop iTunes: Choose Podcasts (not Music or Movies), search Health Matters with Rosie Bank, click on the Album Picture (bottom of page), select Ratings and Reviews  

#18 Marriage of Love and Health Interview with Kimi Avary Continuing with the love/health/romance/vitality theme, please join Kimi Avary and me as we discuss how taking care of yourself positively impacts your love relationship. Learn from Relationship Navigation Specialist, Kimi Avary (www.ConsciousCouplesNetwork.com) as she shares relevant and powerful distinctions to keep you love and health alive. (See below for Kimi’s credentials.) Here is what you will discover in this episode of Health Matters Podcast: How “feeling safe” is important for women and men and how to express your needs. How wellness practices impact your own health and that of the partnership. What to do when you feel stressed in response to your partner’s health-related behavior. How stress can take its toll on relationships and what you can do about it. What is the only assumption you ought to make and how this can positively impact the wellness factor in your primary relationship? At Kimi’s website you can download Signup Here to Get Kimi's 13-Week Building Treasured Relationships E-Zine Series by email. Kimi Avary, M.A. Relationship Navigation Specialist, NLP Master practitioner and trainer, Bachelors in Family Studies and Human Development, Certified Relationship Coach, PAX (Partnership Adoration and Ecstasy) Licensed Partner. I have also created a free download for you with some actionable steps you can take from our conversation about the Marriage of Love and Health. Links mentioned in this episode www.ConsciousCouplesNetwork.com Podcast details Click here to subscribe via RSS (non-iTunes feed) Please Rate and Review us! ...On iPhone Podcast App: Tap Library. Tap the Album Picture. Scroll down to Ratings and Reviews ...On Desktop iTunes: Choose Podcasts (not Music or Movies), search Health Matters with Rosie Bank, click on the Album Picture (bottom of page), select Ratings and Reviews

#17 The "We" in Wellness Interview with Dr. Gary Salyer What do health and love have to do with each other? What is the “We in Wellness?” Learn from Love Expert, Dr. Gary Salyer (www.GarySalyer.com) as he shares enlightening information about how to nurture a loving relationship. (See below for Dr. Gary’s credentials.) Here is what you will discover in this episode of Health Matters Podcast: How taking care of you provides nourishment for your love relationship. What is the third entity in a love relationship and how do you take care of this entity? What are the risks of letting yourself get depleted, and how does this impact your love relationship? What health risks are associated with conflict and contempt in your primary relationship? What practical steps you can take to help your primary relationship flourish with health and vitality. What is your GPS of feeling secure and loved? When we feel… welcomed with joy worthy of our needs and nourished cherished and protected empowered with choice Get Rosie's free download for this podcast “Practical Steps to Put the We Into Wellness”. At Gary's Website you can download Love Notes. Links mentioned in this episode www.GarySalyer.com Podcast details Click here to subscribe via RSS (non-iTunes feed) Note - there is no transcript for this interview podcast. Bio for Gary D. Salyer, Ph.D. Dr. Gary D. Salyer is a master transformational relationship coach who helps people re-write the rules for love in their brains.  This allows amazing shifts to happen in a very short period of time so that people can have the extraordinary relationship they deserve.  Dr. Salyer speaks to a national audience as a featured expert and various celebrity TV and radio shows such as Hay House Radio.  His life purpose is to change ‘a generation’s fate with love.’ Dr. Gary is the creator of the Safe to Love Again™ Workshop and the Extraordinary Couples™ Retreat.  He is the author of the forthcoming book, Safe to Love Again: How to Release the Pain of Past Relationships and Create the Love You Deserve.   Dr. Gary offers a unique blend of Neuro-Linguistic Programming (NLP), Bert Hellinger's "Family Systems" approach and Attachment Theory, the science of relationships.  For more information, go to www.garysalyer.com.

#16 Eat Your Veggies Have you heard the term plant based diet? It is among the most popular themes currently running in the nutrition/wellness/weight management/disease prevention arena. Surely you hear experts recommending that you eat your veggies. Some trends come and go. There is something about the emphasis on eating fruits and veggies plus nuts and seeds to enhance your health that has lasting, timeless relevance. This is not a fad. In this episode, I will walk you through making a transition toward a plant based diet. Sharing with you my own journey moving toward veganism, even without being 100% at this point, may help you find your path. What is unique about dietary decisions is that yours will be unique from someone else’s and that is how it should be. Finding what works for you is what the journey is. In this episode of Health Matters Podcast, I explain three benefits for you to eat more and mostly plants. They are: You will be crowding out lower-nutrient food with higher-nutrient food such as fruits, veggies, nuts, and seeds. As you dial back junk food and include more whole food, there will most likely be a positive bump in the function of your body. (I call this a WOW) You will be lowering the toxic load to your body which supports digestion and elimination. In this episode, I will also be discussing  five tips on this new approach to eating more plants. They are: Consider your food selections as a journey rather than a destination. A hybrid approach is perfectly reasonable and perhaps more doable for those of you who do not want to or are not ready to give up eating meat and other animal products. Keep it super simple. Learn to overcome myths and misperceptions. Start experimenting. To support you in getting the most from this episode, I have prepared a download to inspire you to get those veggies cooking in your own kitchen – called "Cooking With Veggies". Click on the button to get it. My goal is to inspire you get started with some confidence and excitement. Once you have your own experience about how good healthy tastes, you may never want to get off this new path. I’m excited for you to start your journey to eating food that pays you back with vibrant, optimal health.  Listen in here. Links mentioned in this episode How Not to Die (Michael Greger, MD) How Not to Die Cookbook (Michael Greger, MD) What is sulforaphane? sulforaphane Mayo Clinic on Saturated Fats from Animal Products My blog titled Almost Vegan Dr. Mark Hyman on the cost of food Podcast details Click here to download a transcript of this episode Click here to subscribe via RSS (non-iTunes feed)

#15 Why Stretching Matters Part 2 Yoga stretching is like the fountain of youth. Consider doing yoga stretching for a wide variety of improvements in how you feel in your body every day.  Think of the difference it would make in your life to feel more comfortable, more relaxed, more alive. Yoga stretching can help you achieve all of these and more. May I assume that you followed my suggestion and have listened to Part One of this two-part podcast? Episode 14 comes before 15. You will invariably get more value if you listen to them in order. Yoga stretching can become part of your life. Let me show you how. Here are the topics I broached on Health Matters Podcast Episode 15: How to deal with a “too-busy” life. How do yoga stretches help if you feel stiff in your body? What about equipment and your space? What do you need to get started? What about when to stretch? Is it better to have one set time, or are there a variety of ideal times for you to stretch your body? What are the pros and cons of working with a teacher, versus stretching on your own at home? Why it is better if you don’t compare yourself to others and have your progress be personal to you. Is yoga spiritual? Physical? What’s up with that? If you have just a few minutes, let me show you how to make the most out of a much shorter time allocated to doing yoga stretches. What about a more advanced practice? Consider attending a yoga retreat for a deep dive. Be on the lookout for other psychological benefits, such as relief from anxiety, depression, substance cravings, and massive debilitating stress. Bu the way, the free download for this episode is a “Users Guide to Yoga Stretches”.  I’ll help you clear out whatever obstacles are in your life so you can hop on your yoga mat and enjoy the lovely rewards you will experience soon enough. Plus, I have some illustrations for you to use as your starter-kit if you are new to doing yoga.   Links mentioned in this episode https://rosiebank.com/products/  Look for my book, Bodies, Health, and Consciousness: A Guide to Living More Consciously in Your Body Through Rolfing and Yoga. If you would like to sign up for a mini-series of Health Coaching with me, I will be glad to send you a signed copy of my book. http://www.healthmattersbook.com/  My book, Health Matters. https://www.rancholapuerta.com/  This is a beautiful retreat center in Mexico. Other links that you might find to be useful https://www.yogajournal.com/lifestyle/11-yoga-retreats-can-actually-afford Affordable yoga retreats according to the Yoga Journal https://www.yogajournal.com/lifestyle/6-kid-friendly-yoga-retreats Kid friendly yoga retreats according to the Yoga Journal. Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#14 Why Stretching Matters Part One Yoga Stretching to do at home for optimal health and well-being. Do you resonate with the idea of becoming looser, more balanced, more comfortable, and stronger in your body? If so, follow along with me in 'Why Stretching Matters Part One' in this Health Matters Podcast, and then, afterward, in 'Why Stretching Matters Part Two'. And most importantly, TAKE ACTION! Bonus resource. This is a beautiful page with lovely and inspiring quotes. Relax like a boss Here are the topics I broached on Health Matters Podcast Episode 14: The joys of stretching. What can happen for you when you begin to stretch your body? Let’s discuss a plan, so that you can literally move ahead with your practice. You can stretch dutifully, knowing that it is good for you. Or, you can fall in love and have a transcendent experience. Both are perfect, and you can’t go wrong. Don’t compare yourself to anyone else. It is built in to yoga that you work with what you have and meet yourself where you are in your progress. Yoga versus stretching… they overlap, and are differentiated in some ways. Yoga will help you feel more comfortable, more relaxed, more embodied, and nicer to be around. Yoga will help you have relief from pain and strain and to feel empowered to release holding patterns on your own, on purpose. Yoga will help you unwind from stress and experience more peace and harmony in your life. What about the medical benefits? Yoga is good for your heart. You may be able to address a variety of heart-related issues including hypertension. Yoga can provide other psychological benefits, such as relief from anxiety, depression, substance cravings, and massive debilitating stress. Bu the way, the free download for this episode is a “Getting Started with Yoga Stretches”.  I’ll share a variety of resources, and walk you through a basic practice. Links mentioned in this episode http://www.healthmattersbook.com/  My book, Health Matters. https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=6 The Mayo Clinic on the benefits of stretching plus a tutorial video. https://www.ornish.com/zine/the-importance-of-deep-relaxation-3/ Dean Ornish, MD, more on the medical benefits of yoga, in particular with heart health. Links that you may find useful http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx Yoga helps with metabolism and weight loss. https://www.amazon.com/Mastery-Plume-George-Leonard/ George Leonard, author of Mastery Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#13 Leave a Legacy of Health This conversation has no end. Why? Because there is no arrival point when it comes to taking care of your body and making your health a priority. I suppose at the end of our lives, we can consider this chapter closed. But every day leading up to that, we can always do things to help us keep our bodies, our energy levels, our ability to stay well top of mind. In this episode, I will engage with you something I call Leaving a Legacy of Health. This is about looking forward. The choices you make today have a lasting effect. Not only for you, but for the people you love, with whom you work, and perhaps who you serve through your profession. Knowing what this looks like is key to your staying on track. To ignore your future goals and desires makes it so much harder to make good choices today. Connect the dots is one of my favorite sayings. In this episode of Health Matters Podcast, I explain three benchmarks to help you accomplish what I just described. They are: You use food for nourishment and you have a healthy relationship with food. Know your personal motivator for working to stay healthy every day. Know your reasons. Value peace and harmony as part of your Master Plan. In this episode, I’m also excited to introduce you to a Health Guide. The inspiration for it came during an actual client session. This is a bridge from what you used to do (in the past) to what you practice now and moving forward (in the future). Please tell me about your experience using the Health Guide at our Facebook page at www.Facebook.com/GetYourBodyToLoveYouBack.   My goal is to inspire you to begin to dismantle any and all resistance that stands between you and getting the results you want in your body’s shape, size, and energy level. I’m excited for you to start your journey to vibrant, optimal health.  Listen in here. Links mentioned in this episode The One Thing (Gary Keller) Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#12 Are You Addicted to Stress On this podcast: Learn how to recognize the signs of excess stress and what to do about it. Stress can be “good” and stress can be “bad” ...  How can you tell the difference? How can you use stress as it is meant to help us function? And when do you have to jump off that stress train to become a calmer, healthier, happier version of you? Here are the topics I broached on Health Matters Podcast Episode 12: What happens to our health when we overdo stress? What health conditions are so-called “stress related?” What are the benefits of unwinding from stress and becoming more relaxed? What are the most effective ways to go from stress to experiencing peace and harmony? Here is another podcast that your body wants you to listen to. And so does your mind, and your muscles, and your heart… well, every part of you. Why? Because stress causes wear and tear and puts you at risk. Anyone and everyone who is committed to her health will pay attention to the signs of excess stress and take pro-active steps toward becoming a calmer version of herself. What are the health conditions associated with excess stress? According to the Mayo Clinic, they are: Anxiety Depression Digestive problems Headaches Heart disease Sleep problems Weight gain Memory and concentration impairment You will learn on this podcast how to recognize the signs of excess stress and what to do about it. You will even learn words that you can say to yourself to lead you to having a healthier response to the events and people in your environment. In the free download I prepared for you "Kick the Stress Habit", I provide you with several things. Exercises for mindful eating so that you can relax around food and enjoy better digestions. Words you can use to soothe your mind and increase relaxation. What comfort foods will actually increase your stress rather than give you relief from it. Links mentioned in this episode http://www.cookinglight.com/syndication/slow-eater-chew-your-food http://www.drjoedispenza.com/index.php?page_id=Breaking_the_Habit http://www.health.harvard.edu/newsletter_article/why-stress-causes-people-to-overeat http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037 Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#11 Working From the Inside Out Is there a train coming down the track? Is it the Health Train, and if so, are you on it? Is it the Disease Train, and if so, are you jumping out of the way to get on a different track? Here are the topics I broached on Health Matters Podcast Episode 11: Where do you start to “work from the inside?” What conditions respond to self-care versus medical care? How do you integrate getting professional help while maintaining personal power? What are good strategies to treat our bodies to get and stay healthy? Your body wants for you to listen to this podcast. Why? Because your body knows intuitively that the place to start to make the greatest difference for you on the “wellness meter” is with self-care. Your body is counting on you to make pro-health choices on a consistent basis. Your body will let you know when you need to “up” your personal care by showing symptoms of wear, tear, and neglect. What kinds of illnesses respond to self-care? Here is a partial list: GERD, or Gastro-esophageal Reflux Disease Migraine headaches Elevated blood glucose and pre-diabetes Skin irritations and rashes Joint pain and inflammation Indigestion and digestive disorders of all kinds Fibromyalgia Sleep apnea Heart disease Your take-away on this podcast will be to integrate your wellness strategies putting yourself most in charge of your body. Although intervention with professionals is often essential, you will always be part of the master plan to optimize your health and to enable your body to perform optimally. In the free download I prepared for you, there is a handy chart that you can use to identify any health or body-related issues, with suggestions for self-care strategies to self-improve. Links mentioned in this episode: http://www.sciencealert.com/world-first-evidence-suggests-that-meditation-alters-cancer-survivors-cells http://www.thegreatcourses.com/courses/how-to-make-stress-work-for-you.html http://www.health.harvard.edu/digestive-health/9-ways-to-relieve-acid-reflux-without-medication http://www.spine-health.com/blog/6-overlooked-remedies-lower-back-pain-relief https://www.cdc.gov/arthritis/basics/fibromyalgia.htm http://www.webmd.com/fibromyalgia/ss/slideshow-fibromyalgia-friendly-exercises http://www.mindbodygreen.com/0-17784/10-simple-ideas-to-heal-your-digestion-naturally.html http://www.webmd.com/depression/guide/exercise-depression#1 http://www.prevention.com/food/what-healthiest-people-eat http://www.everydayhealth.com/gerd/guide/ Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#10 Calorie Counting vs Calorie Consciousness An Intuitive Approach To Eating For Health And Slenderness … Without Dieting. Do you find calorie counting an inconvenient distraction from enjoying your food? I do! On this podcast, I’ll guide you to simply have a better, more informed, less stressed-out relationship with food. How can you know which to pick… an egg-salad sandwich, or a peanut butter one? I’ll show you the difference. Learn what food makes you feel fabulous, and discover how to eat just enough of it to achieve optimal health and ideal weight. What is an empty calorie, and why does this matter? Why should you avoid them? All that and more on this episode. By the way, the free download for this episode is a “Cheat Sheet for Calorie Consciousness”.  You’ll get a whole bunch of tips and strategies to help you determine the calorie value and the nutrient value of foods that you are familiar with. The illustrations depicting the volume of foods in relation to their caloric content will be very helpful to you. Plus, I have a great list of different foods to select from as you are putting together your super healthy meal. Links mentioned in this episode http://www.webmd.com/diet/features/dos-donts-counting-calories#1 The do’s and don’t of calorie counting. http://www.huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html Why you can’t eat too much food. https://www.walmart.com/ip/Nabisco-100-Calorie-Packs-Lorna-Doone-Shortbread-Shortbread-Cookie-Crisp-6ct/10292805   The ingredients in Nabisco’s “diet cookie.” http://www.webmd.com/diet/features/good-eggs-for-nutrition-theyre-hard-to-beat#1 Nutrition content of an egg. https://www.amazon.com/THIN-WITHIN-Judy-Wardell/dp/060980054X The tenets of Thin Within to practice for a lifetime. Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#9 Personal Growth and Your Health Connect the dots. Making your health a priority supports your evolution in a variety of areas of your life. Focusing on your personal growth enables you to make necessary adjustments in your health. I came up with several areas where you can put your attention. In doing so, you can invite your body to meet higher standards by which you want to live your life and express yourself. Based on my experience, focusing on your health brings enormous value to you as a person. You express your belief in your own worthiness when you make taking care of your body a priority. For example, do you honor your body with whole, fresh food, but not too much? Or do you trash your body with chemicals and poisonous substances like excess alcohol and sugar? Do you express your appreciation for your body by moving, breathing, stretching, and getting a good sweat? Or do you ignore your body’s need for movement and leave yourself discarded at your desk or on the couch? Do you see how it is connected… namely that when you take care of you, you express what can be your greatest value? That as you grow personally, your body and your health are honored? Whether you decide to work on yourself and as a result, focus on your health, or you decide to focus on your health and as a result your sense of yourself improves… either way, all roads lead to the connection between your state of wellness and your process of personal development. I really believe you will see your life soar by addressing these areas. Even twenty minutes per day will get your on the right track.   Here are the topics I broached on Health Matters Podcast Episode 9: Preoccupation with food Identifying your Why (personal motivator) as being important enough Self-regard, self-worth Recovering from woundedness in order to honor your body Living a bigger life, free from the undercurrent of addiction   Links mentioned in this episode The MindBody Code by Mario Martinez, PsyD www.HealthMattersBook.com for a collection of pro-health strategies to help you get and stay healthy, energetic, and slender. Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#8 Knock It Off I'm excited to talk with you about 'Following the Five Rules', as laid out in Mastering Leptin, by Byron Richards. This approach is systematic and will show you where you have room for improvement in your relationship with meals, quantity, frequency, and quality. The result may likely be a renewed and refreshed experience of weight loss, increased energy, and feeling more strategic in meal planning. I loved reading Mastering Leptin for the third time. I get more out of it every time I read it. What is new now is that I am using the planning method as taught by Byron Richards with my clients. They love the results, and I hope you will too. From my own experience, the most dramatic thing I did to comply with his recommendations was to quit snacking. What I most enjoy about this (besides my slender waistline) is that I am really hungrier for dinner. Mark and I moved our dinner up since we gave up our afternoon snack. This was a huge habit for us before, namely eating something in the afternoon. We just gave it up. So no snacking plus earlier dinner equals nice fat burning. I describe it in this download. The very best download I can give you is a description of the Five Rules, and then some tips on how to implement them. Be patient, and don’t give up. One of my clients had a breakthrough this week simply by realizing the extent to which his issue has been overfilling his stomach. We have been looking at that for the last couple of weeks. He finally decided to stare down this particular challenge and take control. He says that six pounds practically melted off his body. I think you can have similar results. I really think this will be useful for you to start to plan your day and your meals around these Five Rules. Do what you can and be prepared for some adjustments. Take your time working through this system. Give your body time to acclimate to a new approach around food, meals, snacking, etc. Continue to move, breathe, stretch, and sweat, because that is a requirement in order for your body to be a healthy, happy, lean, energetic fat-burning machine!   Links mentioned in this episode Mastering Leptin, by Byron Richards: http://www.masteringleptin.com/ Sanoviv Medical Institute: www.sanoviv.com Podcast 7 “Grazing vs Square Meals”: www.rosiebank.com/7 Blog Post “Quality and Quantity”: www.rosiebank.com/qualityandquantity/ Health Matters book: www.healthmattersbook.com Supplementation: www.rosiebank.com/nutrition Degenerative disease list:  https://en.wikipedia.org/wiki/Degenerative_disease Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#7 Grazing vs Square Meals Feeling confident knowing when and how much to eat will make a big difference for you. It’s like having a road map, so you don’t get lost.   I am very hopeful about this podcast episode for you. In the old days, I used to have no definition between my meals. It seemed like I started in the morning and used food throughout the day to distract myself, soothe over my emotions, and to give me energy because I was so depleted from eating so much junk food. That seems like another lifetime ago. Now, I am able to enjoy very satisfying meals, with an occasional afternoon snack before going out to exercise. I mentioned a cool download I made for you, called How to Let Common Sense Dictate How Much and When You Eat. This is another cheat sheet for you to navigate your way around the whole when and how much to eat issue. It does not have to be complicated, or difficult. I created some guidelines for you that will help you get and stay on track. Please click below. I really think that the download will be useful for you to figure out the best times to eat and how to stay out of the kitchen all day. In this episode, I will explain to you why three very satisfying meals per day will help you look and feel better. An occasional healthy afternoon snack is great in case you can’t make it from lunch to dinner. The only rule is what works best for you. Learn how three square meals enables your body to burn fat and store energy. I also point out that finding ways to stay out of the kitchen enables you to get more done, have more fun, and stay more focused. We busy professionals and parents need all the energy we can get. Learn how to get your body to perform better for you on Episode 7 of the Health Matters Podcast. On a personal note, Mark and I will be offline starting the last week of September.  There will be a three week break between now and Episode 8 of the Health Matters Podcast. I don’t know what the next episode will be about. Maybe I’ll get some fresh ideas from our events during the break. Until next time, make smart choices! Podcast details Click here to download a transcript of this episode Click here to subscribe to the Podcast series

#6 Getting Support Creating a community of like-minded health enthusiasts can do wonders for you on your journey. Don’t go at it alone! My sincere desire in creating this episode for you is to inspire you to have supportive buddies to go on this journey of enjoying massively improved health. Whether it is your family, your friends, your co-workers, a walking club you join, or a class that you take, it makes all the difference in the world when you are not alone. The other reason why it’s a big deal for you to be encouraged by others is the effect this closeness has on your immune system. Not only can others encourage you, they can often love you when you are less than thrilled by your own behaviors. None of us is perfect, and you certainly don’t have to be perfect to improve your health. Sometimes getting acceptance from others can remind you that you can do this. You can improve your habits and practices. You can get better a little bit at a time. Your goals are just as important to you as anyone else’s are to them. I think this download will become a very handy tool for you. Let me guide you how to identify who can play a significant role in your decision to make taking care of yourself a priority. Who needs to get out of the way, and what do you need to communicate to that person? (I really think this will make your job easier in terms of gathering people around you who can help you achieve your goals.) In this episode I introduce you to this concept: Let your feelings out, and let others’ perspectives in. Share your wins, your goals, your challenges, and your reasons with someone who can get behind you. Have people in your life with whom you can celebrate when you have a breakthrough, such as shedding unwanted weight, making smarter food choices, or avoiding some food you don’t want to eat anymore. Just as importantly, having people in your life who can help you get back up if you stumble. Most importantly, you are not alone. Let’s discuss this and more on this weeks’ podcast, Getting Support. Links mentioned in this episode Facebook group Get Your Body to Love You Back The Gifts of Imperfection, by Dr. Brené Brown In Defense of Food, by Dr. Michael Pollan Podcast details Click here to download a transcript of this episode Click here to subscribe

#5 Give Peace a Chance Doing things that help you feel more peaceful also help you be healthier. Doing things to be healthier can also help you feel more peace. There is a lot of talk about overcoming stress. (Bonus download about meditating and relieving stress!) By focusing on allowing more peace and harmony in your life through deliberate practices, much of the stress disappears. Include regular practices that include physical relaxation, forgiveness, and giving thanks. Support the part of your immune system that helps you make better food choices by breathing and centering yourself. Let your co-workers and family know that you appreciate them, and keep any tendencies to criticize to a minimum. Find time to breathe, stretch, and quiet your mind, (yoga and meditation) even when your schedule is full. I prepared this episode’s download on yoga and meditation so that you can get started and enjoy the benefits. Click below to get the free download. What does this all have to do with your health? When you are calmer, you don’t need food to take the edge off. When you are more relaxed, you help your body reduce inflammation down to the cellular level. When you breathe before you eat, you improve digestion and your body’s ability to get more nutrients from your food. When you go for a walk rather than eat food when you are feeling anxious, upset, or overwhelmed, you train yourself to provide true nourishment to your body in forms other than food. This can add up to weight loss, without focusing on losing weight. This can add up to improved health, without taking any medicine. We discuss this and more on this weeks’ podcast, Give Peace A Chance. Links mentioned in this episode The Desire Map by Danielle LaPorte Institute for Integrative Nutrition Health Matters by Rosie Bank Mastery by George Leonard Cutting Through Spiritual Materialism by Chögyam Trungpa Podcast details Click here to download a transcript of this episode Click here to subscribe via RSS (non-iTunes feed)

#4 Doing Drugs in Public Today we are exploring a very legal drug that can have horrendous consequences to your body.  Sugar. In this episode I’ll dig into how your food choices can impact your health positively … or negatively. Get my five best tips for managing and getting relief from taking in too much sugar and processed food. Why you are starving even a couple of hours after you eat? Why is it so incredibly important to maintain steady levels of your blood glucose? Is it true what they say about having a healthy breakfast? Learn this and more on this podcast episode. Heat up your metabolism for energy and weight loss! The lifestyle of avoiding diabetes is far better than the one where you are putting yourself at risk. If you want to take the avoidance pathway, you need to hear this episode. I will show you how to get off the train that’s headed toward a health wreck. We talk about five important and specific signposts that can alert you to make adjustments in order to steer clear of diabetes and its associated diseases, including cardiovascular disease. Because of the potential power of these adjustments, I made a freebie download for you with not only a list, but a more detailed exploration of each one.  You’ll get my five best tips for managing and getting relief from taking in too much sugar and processed food. As always, I will help you connect the dots. “If you want to be successful at work, start off by being successful in your body.” Links mentioned in this episode www.HealthMattersBook.com Institute for Integrative Nutrition American Medical Association Podcast details Click here to download a transcript of this episode Click here to subscribe via RSS (non-iTunes feed)

#3 Everything Counts "Everything Counts" will be among your absolute best tools for maintaining your radiant good health. Fifty great ideas for improving your health. It's the little things that count! In this episode of Health Matters Podcast, as your Health Coach, I will help you make some significant discoveries about your daily habits. Learn why it does not serve you to discount the little things you do. Your energy and vitality are the result of small choices throughout your day. Baby steps plus consistency yield astonishing results. I will emphasize the role of discipline regarding your health. Mastering your health requires self-discipline. I prepared for you a list of 18 simple activities that you can incorporate into your busy day. (Don’t worry – they are all listed and more in the download I prepared for you.) Bringing yourself to actually take action based on these suggestions will make a world of difference.  I recommend that you practice healthy habits like you would practice the violin, or practice your golf swing. Listen in to see how. For all of you craving to feel so much better, I’ll show you why your mindset is a crucial ingredient in achieving this goal. So is planning ahead, and I’ll help you figure this out. Learn what MITRD is and how you can incorporate this into your strategy to become more alive. And last, practice makes improvement. I’ll walk you through this so you can grab hold for yourself. For this show’s download, I prepared a list of 50 great ideas (including the 18 from the podcast) that might inspire some “baby steps” for you. I’m excited for you to continue your journey to vibrant, optimal health. Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#2 Roadmap for Vibrant Health In my first episode, I talked about the gateway strategy for kick-starting your process to getting healthier – Loving Yourself First. In this episode, I will introduce you to a system for keeping yourself on the road for optimal, vibrant health.  I call it the Roadmap for Vibrant Health. Plus, download Roadmap to Vibrant Health Tracker. The components are easy to remember as N-E-S-S (borrowed from Dr. Brent Bauer of the Mayo Clinic Department of Integrative Medicine).The letters in N-E-S-S stand for Nutrition, Exercise, Stress, and Support. I’ll explain each of these areas and show you how to identify the ones where you will get the most results, and how to make the small but necessary adjustments to get those results quickly. I’ll also help you to formulate an answer to this most important question: What doors would open for you when you love how you look and you love how you feel. Because this is process that unfolds over time, I’m excited to give you a freebie that you can use to track your progress along the roadmap route.  It’s called the Roadmap to Vibrant Health Tracker. My goal is to inspire you to begin to dismantle any and all resistance that stands between you and getting the results you want in your body’s shape, size, and energy level. I’m excited for you to start your journey to vibrant, optimal health. Links mentioned in this episode The Science of Integrative Medicine (Dr. Brent Bauer) The Desire Map by Danielle LaPorte Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast

#1 Love Yourself First I am so excited to launch the Health Matters podcast program. My mission is to inspire you to experience optimal health for life. Through the Health Matters System, I want to guide you to live with more freedom, more joy, greater health, and tremendous abundance. In this inaugural podcast episode, I’ll explain why loving yourself first can be the first step in transforming your health. Why? Because we take good care of that which we cherish. This distinction is so important and so fundamental to your total health – both physical and mental – that I’ll show you how to shift your inner voice from self-criticism to self-empowerment. Your body will come to life when you stop being critical toward yourself and start to become your own best encourager. I invite you to start on this journey to improving your health. Not just for more productivity, but to enjoy a more joyful and peaceful life. Links mentioned in this episode Brené Brown Health Matters Book Podcast details Click here to download a transcript of this episode Click here to subscribe to the podcast