Mind, Body, Spirit, FOOD Podcast

Hello my friends, and welcome back to the show! In today's episode we're diving into the microbiome with Taylor Soderborg, MD, PhD. She's a licensed physician and has a PhD in Integrative Physiology, and she works as an independent microbiome specialist and consultant. I've been wanting to have someone on the show for quite some time to talk about the microbiome, and when I came across a note Taylor posted on Substack about perfectionism and health (which I talk about in the show), I knew I found my gal (plus, I love her tagline, “I take s**t seriously”

Today I have solo episode for you, answering your questions! I recorded this last-minute when a guest rescheduled, calling on you (at the very last minute) to send me your questions, and I have to say, it was so much fun. In the episode I explore the value of moving slowly in the kitchen and answer your questions about:* bread baking and gluten intolerance* strategies for getting dinners on the table with young kids* the difference between cake flour and regular flour (and do you have to flour your pans?)* the difference between baking powder and baking soda (and can you interchange them?)* my favorite meals to cook for myself (and the joy in eating alone)* the meals that I'm currently craving* the dessert that I've been fantasizing about LINKS & RECIPES MENTIONED IN THE SHOW* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Build-a-Bowl book: https://amzn.to/3DT4PZa* Cannelle et Vanille Bakes Simple, by Aran Goyoaga: https://amzn.to/3XHjfCf* Intentional Eating podcast: https://mindbodyspiritfood.substack.com/p/intentional-eating* Eating alone post: https://mindbodyspiritfood.substack.com/p/almond-and-cassava-waffles* Podcast episode with Aran Goyoaga: https://mindbodyspiritfood.substack.com/p/aran-goyoaga* Podcast episode with Ellie Krieger: https://mindbodyspiritfood.substack.com/p/easy-summer-recipe-ideas* Pea Pesto: https://fromscratchfast.com/pea-pesto/* Chipotle Chicken Tacos: https://fromscratchfast.com/chipotle-chicken-tacos/* Falafel Bowls: https://mindbodyspiritfood.substack.com/p/clean-out-the-fridge-falafel-bowls* Italian Grilled Skirt Steak with Salsa Verde: https://fromscratchfast.com/new-book-and-tuscan-grilled-skirt-steak-with-salsa-verde/* Grilled Potatoes with Parmesan and Chives: https://fromscratchfast.com/bbq-grilled-potatoes-recipe/* Rhubarb & Almond Galette: https://mindbodyspiritfood.substack.com/p/rhubarb-almond-galette-gluten-free This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

What does it mean to thrive and to feel deeply nourished by life? In today's episode I speak with Renee Moorefield, PhD, CEO of Wisdom Works, a social enterprise that partners with global companies to integrate the science and practices of human thriving into their cultures, brands, and leadership. Renee shares what it means to thrive, how thriving impacts our physiology and psychology, and why it's more important than ever, not just on a personal level, but on a societal level. Renee and I also talk about nourishment and cooking and how we can transform them (and all of our everyday activities) into conscious cultivations of thriving. She shares easy, practical tips for bringing more thriving into our lives in a way that's personal and delightful to each of us. EPISODE LINKS* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Renee's website: https://www.wisdom-works.com/* Find Renee on Instagram: https://www.instagram.com/wisdomworksgroup and https://www.instagram.com/moorefieldrenee/* Samantha Fulton episode (mentioned in the episode): https://mindbodyspiritfood.substack.com/p/our-nervous-systems-and-food This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I absolutely adored today's conversation with New York Times bestselling cookbook author Julia Turshen, all about building trust in ourselves and learning to become more intuitive cooks. Julia is the author of five books, including her latest, What Goes with What, which I'm giving away for free this month (check out the newsletter link below to enter to win!).You'll learn about Julia's childhood growing up in New York City and her longtime passion for food. Like so many women in the food industry, Julia hasn't always had an easy relationship with her body, and she opens up about her journey towards finding a happier and healthier relationship with food, and how intuitive eating helped. As we discuss, it's less about having a goal of intuitive eating, but more about letting go of the ways in which we're conditioned around food in order to find body autonomy and pleasure in eating.Julia also offers tips for becoming a more intuitive cook, sharing the practices, rituals and even appliances that help her find more ease in the kitchen. This ease leads to a deeper sense of inner trust and comfort in the kitchen, helping us let go of perfectionism in order to enjoy the process of tasting, experimenting and playing. I think you're going to be so inspired by this episode and will walk away with a whole new perspective on the power—and pleasure—of cooking.EPISODE LINKS AND RESOURCES:* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/p/julia-turshen* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Julia's website: https://www.juliaturshen.com/* Julia's newsletter: https://juliaturshen.substack.com/* Find Julia on Instagram: https://www.instagram.com/turshen/* My podcast episode with Elise Loehnen: https://mindbodyspiritfood.substack.com/p/the-sin-of-gluttony-with-elise-loehnen* My podcast episode about rituals with Dr. Michael Norton: https://mindbodyspiritfood.substack.com/p/michael-norton This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I have a fascinating episode today for you diving into the world of fascia and how it's linked to our health and digestion. I speak with Bonnie Crotzer, founder of The Floss, a program of classes and private sessions that has helped thousands of people transform their fascia, effectively reversing pain, sculpting tissues, stabilizing the nervous system, optimizing organ function, enhancing lymph flow, and resolving long-standing structural issues.While fascia is currently becoming a hot topic, Bonnie has been obsessed with it for over fifteen years. In this episode she describes what fascia is, how it affects our physical form, and its link to our life force energy, called Qi in Traditional Chinese Medicine. As she explains, fascia is not only structural in our bodies, it's also a communication network. We dive into how it influences digestion, how we can support and change our fascia to increase circulation and enhance organ health, and even the foods that support our fascia.Episode Links & Resources* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Bonnie's Website: https://thefloss.com/* Follow Bonnie on Instagram: https://www.instagram.com/fasciadepartment/* Find Bonnie on YouTube: https://www.youtube.com/@Fasciaflossing* The Spark in the Machine, by Dr. Daniel Keown: https://amzn.to/41dMM8L* Myofascial Magic in Action, by Joanne Alison: https://amzn.to/4hP6f58 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

We're heading into the depths of winter, and I don't know about you, but it can be a challenging time to find inspiration in the kitchen, especially when cooking with vegetables. If you've been in a cooking rut, today's episode is going to help you get out of it. I'm speaking with acclaimed food writer Jenny Rosenstrach who is the bestselling author of six books including Dinner: A Love Story, The Weekday Vegetarians, and her newest book The Weekday Vegetarians: Get Simple. She also writes the newsletter Dinner: A Love Story.Jenny is the queen of weeknight vegetarian cooking, and in this episode we share recipe tips, cooking ideas, and weeknight dinner strategies for making the best of winter produce. The episode is packed with recipe inspiration, and Jenny also offers advice for making vegetarian cooking appeal to all eaters (even the meat lovers).Be sure to stick around until the end, as Jenny shares three incredibly simple but profoundly effective tips for transforming cooking from a chore into a source of pleasure and joy.EPISODE LINKS* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Jenny's newsletter: https://dinneralovestory.substack.com/* Jenny's website: https://www.dinneralovestory.com/* Find Jenny on Instagram: https://www.instagram.com/dinneralovestory/* Episode I mentioned about rituals with Michael Norton: https://mindbodyspiritfood.substack.com/p/michael-nortonRECIPES* Jenny's Cabbage & Onion Galette: https://dinneralovestory.substack.com/p/three-things-09d?utm_source=publication-search* Creamy Tahini Sauce: https://fromscratchfast.com/easy-tahini-sauce-recipe/* Brussels Sprouts Galette: https://mindbodyspiritfood.substack.com/p/brussels-sprouts-and-gruyere-galette* Roasted Cabbage Wedges with Bacon Vinaigrette: https://fromscratchfast.com/roasted-cabbage-wedges/* Stuffed Sweet Potatoes: https://fromscratchfast.com/slow-cooker-sweet-potatoes/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I have such an incredible episode for you today with psychologist Dr. Hillary McBride all about embodiment and the truth of our bodies (regardless of what culture or the media would have us think). Dr. McBride is the author of the bestselling book (and one of my favorites), The Wisdom of Your Body: Finding wholeness, healing and connection through embodied living, and more recently, Practices for Embodied Living. Her next book Holy Hurt: understanding and healing from spiritual trauma, comes out April 2025.Through sharing her own personal story, Hillary describes how our bodies can support the expression of our identities and our sense of wholeness, they can help us turn towards what's hard in our lives (and handle it), and they can remind us of our own inherent goodness. We talk about what it means to be embodied, how we become disembodied, the link between embodiment and empowerment (vs. power), what it means to have agency, the power of our wanting, and more. No matter what your relationship has been like to your body in the past, or how you feel about your body right now, you're going to walk away from this episode with more compassion for yourself as well as a deeper sense of empowerment. Be sure to stay tuned for the full episode because Hillary offers tools at the end for connecting to our bodies and tapping into our inner wisdom, helping us to regain our sovereignty, reclaim our pleasure, and celebrate our desires.LINKS* Hillary's website: https://hillarylmcbride.com/* Find Hillary on Instagram: https://www.instagram.com/hillaryliannamcbride/* The Wisdom of Your Body: Finding wholeness, healing and connection through embodied living: https://amzn.to/4gRAzeW* Practices for Embodied Living: https://amzn.to/3BU6n3U This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Hello my friends, and welcome back to the podcast! Today is a very special day, as in lieu of a regular podcast episode, WE'RE HAVING A PARTY. I gathered together five of my very favorite past podcast guests, who are all acclaimed food writers, cookbook authors (and fellow Substack publishers), for a festive—and seriously fun—holiday special, featuring: Hetty Lui McKinnon, Ellie Krieger, Andrea Nguyen, Sarah Copeland, and Lukas Volger.In the show, we dive into our favorite holiday traditions, what the holidays looked like for us growing up, the recipes we love to make, our favorite desserts (find out who makes all the cookies and who prefers just eating them instead), how we navigate the busy season, Chanukah, recipe failures, Lunar New Year, and more. The episode is also packed with recipe inspiration, from menu ideas, to serving suggestions, to desserts, and more. We have all shared one of our favorite holiday dishes, which I've featured in the newsletter: https://mindbodyspiritfood.substack.com/p/holiday-special-2024LINKS* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Episode with Hetty: https://mindbodyspiritfood.substack.com/p/food-as-connection-cooking-winter* Episode with Ellie: https://mindbodyspiritfood.substack.com/p/easy-summer-recipe-ideas* Episode with Andrea: https://mindbodyspiritfood.substack.com/p/andrea-nguyen* Episode with Lukas: https://mindbodyspiritfood.substack.com/p/lukas-volger* Episode with Sarah: https://mindbodyspiritfood.substack.com/p/sarah-copeland This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today we're diving into holiday hosting, gluten-free baking, and healing around food with award winning cookbook author, photographer and professionally trained pastry chef Aran Goyoaga. Her latest two books include: Cannelle et Vanille Bakes Simple and Cannelle et Vanille: Nourishing, Gluten-Free Recipes for Every Meal and Mood.Aran describes her childhood growing up in her grandparent's pastry shop in the Basque region of Spain and explains how baking became her connection back to her family when she moved the United States in her early twenties (and how she eventually left the corporate world to become a pastry chef). Aran also shares her journey going gluten-free due to health issues after her kids were born, and we dive into Christmas, offering tips for stress-free hosting and gluten-free baking.Aran also opens up early in the conversation (11:14) about how she found healing around food after experiencing an eating disorder in her early twenties. As we've explored here on this podcast, food can be so nuanced—it can be a driver for connection and love, and at the same it can be a source of deep stress, particularly for women. We share these stories here to let you know that you're not alone if you've ever felt anything similar, and also that there's healing to be found.Aran has also shared her recipe for Sweet Potato & Chocolate Marble Gingerbread, which you can find in the newsletter: https://mindbodyspiritfood.substack.com/p/aran-goyoagaEpisode Links* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Aran's website: https://www.arangoyoaga.com/* Find Aran on Instagram: https://www.instagram.com/cannellevanille/* Aran's latest book (one of my favorite cookbooks), Cannelle et Vanille Bake Simple: https://amzn.to/3ZqCujo This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I have such special episode for you today featuring somatic educator, writer and artist Abigail Rose Clarke (you might remember Abigail from season 2 of the podcast in one of my favorite episodes ever— link below). Today's recording is extra special, as it was recorded live at Split Rock Bookstore (my favorite local bookstore)!In this episode we dive into Abigail's new book, Returning Home to Our Bodies: Reimagining the Relationship Between Our Bodies and the World. Abigail shares tips and tools for finding grounding and support within our very own bodies, especially during times of overwhelm, stress or turmoil. Abigail and I explore the power of awe and curiosity, we discuss what it means to be in relationship with the world around us, and Abigail offers tips for how we can stay rooted in love, even when our lives are challenging.We recorded this episode back in October, but the timing for airing it couldn't be better as we head into the holiday season, when it's so easy to get untethered from ourselves due to seasonal stress, family dynamics and expectations (not to mention the current political climate). I think you're going to find Abigail's wisdom incredibly nourishing, and I hope it will help you navigate the season ahead with a wider perspective, deeper grounding, and a bit more grace. EPISODE LINKS* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Listen to my last episode with Abigail: https://mindbodyspiritfood.substack.com/p/abigail-rose-clarke* Abigail's website: https://www.abigailroseclarke.com/* Find Abigail on Instagram: https://www.instagram.com/abigail.rose.clarke/* Buy a signed copy of Abigail's book: https://www.splitrockbks.com/book/9781623179380* What it Takes to Heal, by Pretis Hemphill: https://www.splitrockbks.com/book/9781623179380 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I have such a fun, delicious and inspiring conversation for you today. We're diving into everything Thanksgiving with three-time James Beard Award-winning food writer David Leite. David is the founder of the website acclaimed website Leite's Culinaria and is the author of The New Portuguese Table and Notes on a Banana. He also publishes the newsletter The David Blahg.David shares his strategies for preparing for Thanksgiving dinner, not just logistically, but also emotionally. David and I both spent years of our lives stressing over the holidays and have found tools to bring us more ease, including planning menus that can be largely prepped ahead. David describes the dishes he makes (warning: you will leave hungry), and he shares his prep timeline (don't miss David's pumpkin cake and pumpkin meringue ice cream recipes in the links below!). You can also get my make-ahead Thanksgiving menu and prep list, along with my favorite side dishes and desserts (all of which are gluten-free) in the links below.David also opens up about his experiences with depression and offers simple but profound tips and tools for supporting ourselves emotionally this season. These are tools that any of us can benefit from, and they feel more relevant than ever. As David says, it's critical that we drop our expectations, know our own limits, and give ourselves the grace to not do it all (or any of it). His motto is, “If I can't do it, I can't do it,” which is something I'm adopting for myself. If I can't do it, I can't do it, and that is perfectly okay. Finally, I just want to remind you that no matter how you're feeling in the season ahead, you're not alone.EPISODE LINKS* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions* Nicki's Thanksgiving Recipes & Prep List: https://mindbodyspiritfood.substack.com/p/lets-talk-about-thanksgiving* David's Website: https://leitesculinaria.com/* David's Newsletter: https://davidleite.substack.com/* Find David on Instagram: https://www.instagram.com/davidleite/* David's Pumpkin Cake with Maple Cream Cheese Frosting: https://leitesculinaria.com/7518/recipes-pumpkin-cake-maple-cream-cheese-frosting.html* David's Pumpkin Meringue Pie Ice Cream: https://leitesculinaria.com/365909/recipes-pumpkin-meringue-pie-ice-cream.html This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I have a fascinating new podcast conversation for you today examining why we're culturally so anxious around food (and how it connects to pop culture and 19th Century health reformer movements) with Dr. Sarah Duignan, a medical anthropologist and writer who explores the relationship between food, culture, health, and the environment. Sarah is also the host of the Anthrodish podcast.As we discuss, food anxiety is culturally pervasive. We have more choices than ever before when it comes to the foods we eat, and we're also confronted with more marketing and health messages than ever before. It can be really hard (and downright confusing) to figure out what foods to eat and to distinguish between health claims and marketing campaigns. As Sarah describes, we're left with a whiplash of food choice, where one day one thing is good and the next it's bad, and it's a system that benefits food conglomerates, who profit from this confusion. Sarah provides us with context of how we got here, and how we can start to reclaim our personal control. LINKS & RESOURCES MENTIONED IN THE SHOW:*Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore* Sarah's Newsletter: https://sarahduignan.substack.com/* Sarah's Podcast: https://www.anthrodish.com/* Follow Sarah on Instagram: https://www.instagram.com/anthrodishpodcast/* Podcast episode with Shana Minei Spence: https://mindbodyspiritfood.substack.com/p/shana-spence* Podcast episode with Liz Carlisle: https://mindbodyspiritfood.substack.com/p/regenerative-farming-climate-change* King Corn Documentary: https://www.kingcorn.net/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I had so much fun recording today's Q&A solo episode! The questions you submitted were amazing, and I go deeper with you than I ever expected. In the show I share everything from my family's kitchen clean-up routine, to my favorite solo meals, tips for setting boundaries with kids, the theme of my life right now (and what I'm letting go), how my new cookbook influenced my relationship to food, my current favorite creature comforts, my (non)-shopping fashion hack, and so much more.I also announce a brand new offer, which has been on my heart for months and which I'm so excited to finally share with you. I'm thrilled to be launching one-on-one coaching and cooking sessions, in which we will use the power of intention, intuition and human design to help you find more freedom and joy around food and cooking. 'I can't wait to get to know some of you more intimately and to serve you in a deeper way, if the work calls to you. As I mention in the show, I'm giving away three free one-on-one coaching sessions to the first three paid subscribers who sign up, as a thank you for your support. If you're a paid subscriber and would like the chance to win a free coaching session, click the link below and fill out the form. LINKS MENTIONED IN THE SHOW:* Enter to win FREE COACHING SESSION (Paid Subscribers Only): https://forms.gle/Se57oXRpHEy6CrkQA*One-on-One Coaching Sessions: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Podcast Episode with Sarah Copeland: https://mindbodyspiritfood.substack.com/p/sarah-copeland* Grain Free Granola Recipe: https://fromscratchfast.com/grain-free-sugar-free-granola-recipe/* Slow Cooker Massaman Curry Recipe: https://fromscratchfast.com/slow-cooker-vegetable-massaman-curry/* Summer Rolls with Peanut Sauce Recipe: https://fromscratchfast.com/simple-shrimp-summer-rolls-with-vietnamese-peanut-sauce/* Mastering Gluten-Free Pie Making Class: https://classes.fromscratchfast.com/p/mastering-gluten-free-pie-making This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I know I say this a lot, but I love today's conversation, and I have no doubt you're going to find it fascinating. I speak with Registered Dietician Nutritionist Shana Minei Spence, who describes herself as an “all foods fit” dietician. Shana works in public health and is the author of the new book, Live Nourished: Make Peace with Food, Banish Body Shame, and Reclaim Joy. Shana and I explore how we can find more peace and freedom around food through examining our conditioned beliefs around health, nutrition, diet, weight, processed foods, and more. There are so many juicy nuggets of insight in this conversation, and I think you'll walk away feeling more liberated from a food system/culture that is insidiously controlling and often feels confusing. After all, we are all hardwired to intuitively nourish ourselves, even though it often doesn't feel that way (as Shana says, without diet culture, intuitive eating would just be called eating!).Episode Links:*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Shana's book, Live Nourished: https://amzn.to/3N33gIX* Shana's Newsletter, The Nutrition Tea Substack: https://thenutritiontea.substack.com/* Find Shana on Instagram: https://www.instagram.com/thenutritiontea/* Podcast referenced with Virginia Sole-Smith: https://mindbodyspiritfood.substack.com/p/podcast8* Podcast referenced with Abigail Rose Clarke: https://mindbodyspiritfood.substack.com/p/abigail-rose-clarke This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I had so much fun chatting with today's guest all about cookbook writing, plant-forward eating, and fall cooking. I speak with Lukas Volger who's a cookbook author and recipe developer. He's written six cookbooks, and he publishes the newsletter, Family Friend by Lukas Volger, which features vegetable-forward recipes. Lukas and I pull back the curtain on the cookbook writing process, diving into the nuts and bolts of how we both write books, but also how we get inspired and structure our projects. Lukas shares the topic for his new book, and for the first time I also share the rough concept behind my new book (which, although it's almost done, comes out in January 2026!). Writing a book is about creating an “ecosystem,” as Lukas describes, but it's also about project management, and we discuss how our new books differ from the books we've published in the past. In addition, Lukas and I dive into plant-forward cooking. If you've been wanting to incorporate more vegetables into your diet, Lukas offers fantastic tips and applicable advice for bringing more vegetables into your mealtime routine, starting with the simplest of prep tricks. We also talk about fall cooking, sharing the dishes that we're most excited to make and the different ways we like to use fall produce. As Lukas explains, cooking is a practice, and it takes practice. The more we do it, the easier it becomes, not just from a technical standpoint, but also from an emotional perspective. With practice, cooking can become a habit—the default mode for how we feed ourselves (instead of always falling back on take-out or convenience foods). I believe that the payoff extends beyond just filling a hungry belly—cooking can also be a delicious way to connect to ourselves, to nurture our bodies and emotions, and to support our health (spoiler alert: this is the concept behind my new cookbook!). Whether you're new to cooking or love it, I'm so grateful that you're here on this journey with me. 

Welcome back to the podcast! We're kicking off Season 4 with a conversation about feeding families as we head back to school with Sarah Copeland. Sarah is an award-winning writer and the author of Instant Family Meals, Every Day is Saturday, Feast and The Newlywed Cookbook. She currently publishes the Substack newsletter Edible Living. Today Sarah and I dive into our strategies for feeding our families as schedules get busier (and time gets tighter). We share our morning routines, school lunches, and how we manage dinner. We also explore the nuances of feeding kids and the importance of empowering them to know their own bodies. It was so interesting to discover that Sarah and I have almost opposite schedules and routines. As we share, there is no right or wrong way to feed a family, just a way that is right for you. Every family is different, and the key is to find a formula that fits your unique schedules, tastes and values. While we share the tips and tricks that work for us in hopes that they might be helpful or inspiring, please know that you're already doing a great job. To repeat, there is no right way or wrong way to to feed a family. Also, I want to acknowledge that it's a huge privilege to have the means (and access) to be able to buy fresh foods and to have the time to be able to cook. This is not the case for many. If you're feeding other people—in any way, shape or form that works for you—please take a moment to honor yourself. It's not easy. Finally, I'd love to hear from you! If you have any tools or tricks that help you find more ease in feeding your family (as tiny as they might be), please share in the comments. ❤️Links:* Sarah's Newsletter: https://sarahcopeland.substack.com/* Find Sarah on Instagram: https://www.instagram.com/edibleliving/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I have such a special episode for you today featuring return guest Jasmine Nnenna (our episode last year, titled Human Design, Food & Digestion, was the most streamed episode of 2023!). Jas is the Co-Founder of Erah Society and host of the Counter Cultural podcast. In today's episode, Jas and I explore the concept of spirituality, and how it relates to how we feed ourselves (both physically and emotionally). While some of you might be bristling at the word “spirituality” which many associate with either religious dogma or with New Age woo-woo, Jas explains how spirituality is simply a connection to breath. It's not something we do, but rather the way we go about our lives, from our work, to parenting, to our conversations, to feeding ourselves, and more. Jas talks about the importance of being fully charged in our lives—of honoring our energetic needs so that we can be the fullest expression of who we're meant to be. We discuss the power of stillness and discernment, the importance of receptivity, and the freedom in non-duality. Jas also shares ways that she nourishes herself physically and emotionally, and how experimenting with personalized rituals and practices can bring us more pleasure and balance. There are so many beautiful moments of inspiration in this conversation, and I think you're going to walk away feeling richly nourished and grounded. I hope you'll also feel inspired to experiment with ways you can bring more presence, connection, and joy into your own life in order to be fully charged—to be authentically, dynamically, and beautifully you. EPISODE LINKS:*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* My previous podcast episode with Jas: https://mindbodyspiritfood.substack.com/p/human-design-food-and-digestion* Jas's podcast episode that inspired this conversation: Contemplation: What is Spirituality?: https://podcasts.apple.com/us/podcast/68-contemplation-what-is-spirituality/id1466315625?i=1000654254491* Erah Society: https://erahsociety.com/ * Find Jas on Instagram: https://www.instagram.com/jasminennenna/PODCASTS EPISODES MENTIONED:*Whole Life Nourishment with Vaness Henry: https://mindbodyspiritfood.substack.com/p/vaness-henry*The Power of Rituals with Michael Norton: https://mindbodyspiritfood.substack.com/p/michael-norton*Being in Relationship to Food & Our Bodies with Abigail Rose Clarke: https://mindbodyspiritfood.substack.com/p/abigail-rose-clarke*Living & Eating in a Sacred Way with Natalie Deeb: https://mindbodyspiritfood.substack.com/p/living-and-eating-in-a-sacred-way*Cooking as a Spiritual Practice with Edward Espe Brown: https://mindbodyspiritfood.substack.com/p/cooking-as-a-spiritual-practice*Intentional Eating with Nicki Sizemore: https://mindbodyspiritfood.substack.com/p/intentional-eating This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today I get to speak with one of my culinary idols, Liz Prueitt. Liz is co-founder of the acclaimed Tartine Bakery in San Francisco, a James Beard Pastry Chef award winner, and the author of the cookbooks Tartine and Tartine All Day (which, as you'll hear, is one of my personal favorites). She also publishes the newsletter Have Your Cake, in which she features delicious gluten-free desserts. Liz shares her journey in becoming an award winning pastry chef all while having a gluten intolerance. She describes how she set aside her health issues for many years as she pursued her career, and how she finally made the decision to cut out gluten entirely. We explore the value of slowing down in terms of  health—of really taking time to learn what our bodies need—and we discuss the challenge in prioritizing ourselves. Liz also shares some of her favorite summer baked goods and offers tips for summer baking. Stay tuned because on Friday I'll be sharing Liz's gluten-free Madeleine recipe, which she describes in the episode. I've made the madeleines several times since Liz and I spoke, and trust me when I tell you that they are not only foolproof, but absolutely delicious. Whether you can eat gluten or not, this is such an expansive episode, reminding us that it's okay to change paths, even when it seems impossible. There's power in committing to our own health, and it can open the door to delicious new discoveries. EPISODE LINKS:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Liz's newsletter, Have Your Cake: https://haveyourcakelizprueitt.substack.com/*Find Liz on Instagram: https://www.instagram.com/lizprueitt_tartine/* Tartine All Day Cookbook: https://amzn.to/4bXDznq* Podcast Episode with Giulia Scarpaleggia: https://mindbodyspiritfood.substack.com/p/giulia-scarpaleggia* New York Times Plum Torte: https://cooking.nytimes.com/recipes/3783-original-plum-torte* Liz mentions that one of her favorite foods is a fruit galette—me too! These are two of my summer staples: *Gluten-Free Rhubarb Almond Galette: https://mindbodyspiritfood.substack.com/p/rhubarb-almond-galette-gluten-free*Gluten-Free Easy Strawberry Galette: https://fromscratchfast.com/strawberry-galette-recipe/  This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today's episode is a really powerful one, all about cooking and mental health. I speak with writer and recipe developer Christina Chaey. She's a former senior food editor at Bon Appétit and currently writes the newsletter Gentle Foods.Christina shares her journey with cooking, mental health and depression, and how cooking has become a barometer for her to better understand her emotional state. She describes how she's had to let go of the performance of perfectionism when it comes to cooking and instead use cooking as a way to “practice the art” of meeting herself where she's at. This means using cooking as a tool for self compassion instead of as a way to prove her worth. We also discuss cooking on low days, and how the act of preparing a meal—no matter how simple or non-Instagram worthy it is—can become a small win, helping to make life feel more possible even during hard times. Christina describes how she shifted from a mindset of “Why am I feeling this way?” to “What choices can I make in the kitchen that will support me right now?,” and how she uses her good days to prepare for low periods. Finally, Christina shares her recent journey of discovering she's pre-diabetic and what that's meant for her relationship to food and cooking. This is a really deep and beautiful episode, and I think you're going to walk away with a better understanding of how you can begin to use cooking as a deeper tool for self compassion. LINKS:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/ *Find Nicki on Instagram: https://www.instagram.com/nickisizemore/ * Christina's Newsletter: https://gentlefoods.substack.com/* Find Christina on Instagram: https://www.instagram.com/seechaey/* Diabetes Digital: https://diabetesdigital.co/* Christina mentioned my podcast conversations with Virginia Sole-Smith and Andrea Nguyen, which you can listen to at the links below:https://mindbodyspiritfood.substack.com/p/andrea-nguyen?initial_medium=videohttps://mindbodyspiritfood.substack.com/p/podcast8 This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today I speak with acclaimed Tuscan food writer and cooking teacher Giulia Scarpaleggia about how food sensitivities impact our identities, health, and well-being. Giulia is the author of six cookbooks, including her latest, Cucina Povera: The Italian Way of Transforming Humble Ingredients into Unforgettable Meals, and she also publishes the newsletter Letters from Tuscany. Giulia describes her recent journey of having to cut dairy out of her diet after a three-year health struggle, which has not been easy as an Italian who loves cheese. While Giulia grew up in Italy (where she still lives) and I grew up in the US, you'll hear how we have remarkably similar backgrounds in terms of how we each found our calling in food and also how we each navigated health issues after having our first child (for me, that resulted in having to cut out gluten twelve years ago).While it's not easy to  cut out a beloved food (whether temporarily or permanently), Giulia and I share how there is also a silver lining, not only in feeling better in our bodies, but also in discovering new ingredients, new perspectives and a renewed connection to ourselves. Giulia offers tips for going dairy-free, and she also shares some dairy-free Italian recipes, which I've linked to below. I've also linked to my own favorite dairy-free desserts, all of which just happen be gluten-free.Links:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Julia's Newsletter: https://julskitchen.substack.com/* Find Giulia on Instagram: https://www.instagram.com/julskitchen/* My full story with food: https://mindbodyspiritfood.substack.com/p/my-history-with-food-its-complicatedRecipes: * Giulia's Potato & Asparagus Tortelli: https://julskitchen.substack.com/p/cook-along-potato-and-asparagus-tortelli* Castagnaccio (Tuscan chestnut cake): https://en.julskitchen.com/dessert/castagnaccio-chestnut-cake* Giulia's Strawberry biancomangiare: https://julskitchen.substack.com/p/strawberry-biancomangiare* Lemon Olive Oil Cake: https://fromscratchfast.com/lemon-olive-oil-polenta-cake-recipe-gluten-free/* Orange Olive Oil Cake: https://fromscratchfast.com/orange-olive-oil-cake-recipe-gluten-free/* Apple Honey Cake: https://fromscratchfast.com/healthy-paleo-gluten-free-apple-cake-recipe/* Almond Coconut Cake: https://fromscratchfast.com/almond-coconut-cake/* Carrot Cake (omit the frosting or use coconut whipped cream): https://fromscratchfast.com/healthy-gluten-free-carrot-cake-recipe/* Vegan Coconut Lime Panna Cotta: https://fromscratchfast.com/coconut-lime-panna-cotta-with-roasted-berries/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I adore today's guest, and I think you're going to love this conversation, which explores a range of topics ranging from the evolution of Vietnamese cuisine, to vegetarian cooking, to the illusion of the Mediterranean diet. I speak with Andrea Nguyen, food writer, teacher and author of seven acclaimed books, including her latest, Ever-Green Vietnamese.Andrea shares her background growing up in Vietnam and moving to the United States at the age of six, and how food became an important element of her cultural identity, even as the traditional Vietnamese foods they cooked evolved and changed to fit their American lifestyle. We talk about the evolution of food, how cuisines change, and how the point should never be perfectionism. Andrea also shares her journey to writing Ever-Green Vietnamese, which started with a health scare and ended up bringing her back to her cultural roots. We talk about what it means to live a healthy lifestyle, how this is unique for each person, and how it can be filled with joy and play instead of restriction or regimen. We also talk about the problems with the term,  “Mediterranean Diet,” which dismisses global flavors and ingredients that contribute to a balanced, healthy lifestyle. Andrea's joy is infectious, and I think you're going to walk away not only inspired to try Vietnamese flavors in your own kitchen, but also to explore what “healthy” means to you and to your own unique body. Episode Links:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Addrea's Newsletter, Pass the Fish Sauce: https://andreanguyen.substack.com/* Andrea's website: https://www.vietworldkitchen.com/*Find Andrea on Instagram: https://www.instagram.com/andreanguyen88/* Ever-Green Vietnamese: https://amzn.to/44055hr This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

This is such a fun episode, all about the power of rituals in the kitchen (and beyond). I speak with Dr. Michael Norton, a leading behavior scientist, behavioral economics researcher, Harvard Business School Professor, and business speaker obsessed with unlocking the secrets of human behavior and well-being. He's the author of the new book, The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions. While I've written about rituals in the past, it was so fun to better understand the psychology of rituals, and how we can use them to enhance our lives. Dr. Norton describes what a ritual is, and how it differs from a habit or tradition. We explore how rituals have the power to connect us to ourselves, to each other, to our past, as well as to the foods we eat. Dr. Norton explains why rituals can imbue our lives with more meaning, and how they can also be a safe outlet for expressing emotions. A ritual doesn't have to be complicated or time consuming—in fact, a ritual can literally be anything (just wait until you hear about the candles in the meatloaf!). It isn't about the action itself, but about the intention behind it. From cooking favorite recipes, to having family dinners (or snacks), to tying on an apron, to raising our glasses before eating, to clinking forks (more on that in the episode) there are a million ways to bring ritual into the kitchen. I hope this episode inspires you to look at the rituals you already have in your own life and possibly to even create some new ones. Episode Links:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Michael Norton's website: https://michaelnorton.com/* The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions: https://amzn.to/49MQtnF* Rituals in the Kitchen: https://mindbodyspiritfood.substack.com/p/gochujang-maple-sheet-pan-dinner* Intentional cooking: https://mindbodyspiritfood.substack.com/p/grilled-wedge-steak-salad This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today's episode brought me so much joy, and I think you're going to love it (but just taking warning: it will make you hungry). I speak with Ali Slagle, author of the James Beard award-nominated cookbook I Dream of Dinner (so You Don't Have To) and publisher of the Substack 40 Ingredients Forever. She's also a frequent contributor to the New York Times.Ali and I share our favorite ways to use spring ingredients, from asparagus, to greens, to peas, to new potatoes, rhubarb, lamb and more. We discuss ways to make spring cooking not only easier, but also more delicious, offering specific recipe ideas, cooking techniques, and prep tips. We also share our favorite spring entertaining menus, which would be perfect for Easter this weekend. As Ali and I talked, we both started to get so excited to get into the kitchen. I recorded the conversation in early March on a gray, cold day, and this conversation truly was “therapy,” as Ali stated. I think you're going to walk away with real, actionable cooking tips, but also uplifted and hungry to start cooking. I've included links below to many of the recipes that we discussed. Recipes mentioned in the episode (in the order they were mentioned):*Chicken Paillard with Fingerling Potato & Dandelion Greens Salad: https://fromscratchfast.com/chicken-paillard-with-fingerling-potato-dandelion-greens-salad/*Snap Pea Salad with Walnuts & Parmesan: https://cooking.nytimes.com/recipes/1024171-snap-pea-salad-with-walnuts-and-parmesan*Ottolenghi Crispy Coconut Asparagus and Green Bean Salad: https://cooking.nytimes.com/recipes/1024083-crispy-coconut-asparagus-and-green-bean-salad*Ina Garten's Baby Potatoes in a Pot: https://www.foodnetwork.com/recipes/ina-garten/herbed-new-potatoes-recipe-1916399*Rhubarb Brown Butter Bars: https://www.bonappetit.com/recipe/rhubarb-brown-butter-bars*Roasted Strawberries & Rhubarb: https://fromscratchfast.com/paleo-almond-shortcakes/*Strawberry Crisp: https://fromscratchfast.com/strawberry-crisp/*Crispy Lamb and Lemon Rice: https://alislagle.substack.com/p/crispy-lamb-and-lemon-rice*Lamb Flatbread Pizzas: https://fromscratchfast.com/lamb-flatbread-pizza-recipe/*Arugula Salad with Parmesan: https://cooking.nytimes.com/recipes/1023337-arugula-salad-with-parmesan*Whipped Ricotta Crostini: https://fromscratchfast.com/whipped-ricotta-crostini/*Lemon Garlic Roasted Chicken: https://fromscratchfast.com/baked-lemon-garlic-roasted-chicken-pieces/Links:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/*Ali's Newsletter: https://alislagle.substack.com/*Find Ali on Instagram: https://www.instagram.com/itsalislagle/ *Ali's cookbook: https://amzn.to/3x2yVFG This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In today's episode we're diving into the concept of dynamic nourishment with Vaness Henry, who's a Shamanic Practitioner, Producer and Author who has devoted much of her work to the study and teaching of Human Design. In 2023, my most downloaded episode was Human Design and Digestion with Jasmine Nnenna (link below), and I knew I wanted to have Vaness on the show this season to go even deeper. In today's show, we discuss the six colors of determination or digestion within human design, and Vaness describes how food is just one aspect of our nourishment. We are fed by so much more than simply food, from the content we ingest, to the rituals we practice, to the things we wear and put on our skin, to the energies we take in, to our environment. This is dynamic nourishment—it's how we nourish ourselves on every level in our lives. As Vaness describes, once we start to understand what uniquely nourishes us, it's almost like we gain a superpower. As we play and adjust, we start to develop a deeper trust in our own knowing, finding more balance and satisfaction in our lives as a whole. EPISODE LINKS:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Vaness's website: https://www.vanesshenry.com/* Find Vaness on Instagram: https://www.instagram.com/vanesshenry/* Human Design and Digestion with Jasmine Nnenna: https://mindbodyspiritfood.substack.com/p/human-design-food-and-digestion* Find your Human Design Chart on MyBodyGraph: https://mybodygraph.com/* International Human Design School: https://www.ihdschool.com/* Jovian Archive: https://www.jovianarchive.com/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Welcome to season 3 of the podcast! I'm so excited to be back with a powerful new episode all about using the power of our inner voice and intuition to find freedom around food. I speak with Bella Lively, whose work is dedicated to helping people access their intuition and their inner voice in order to find more freedom in their lives. She's a coach, acclaimed teacher, and the host of The Lively Show podcast.Today Bella and I go deep into her history in order to better understand how she found liberation around food. She describes her nine-year struggle with disordered eating when she was a teen and young adult, vacillating from borderline anorexia to binge eating (as a trigger warning, she shares this in detail from 06:27-10:40, in case any of you are suffering). She then explains how she was able to move from her mental obsession over food to trusting her intuition, eventually finding deep trust and harmony within her body.Bella also describes the power in embracing non-duality in order to gain sovereignty. Instead of trying to  put ourselves into boxes and limit ourselves with labels, she explains how releasing the mentality of good vs. bad/black vs. white/one vs. another, opens us up to a vast amount of freedom and ultimately our own authority. This extends far beyond just food and eating but can be applied to any aspect of our lives.For those of you who've ever experienced any stress around food and eating, who want liberation from diet culture, and/or who want to heal your relationship to food and your body, this episode is for you. However, even if you've never had issues around food or your body, this conversation is an invitation to explore something deeper—to begin to let go of the dualities that have come to define our culture in order to find a path of inner autonomy and peace. EPISODE LINKS:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Bella's Website: https://bellalively.com/* Find Bella on Instagram: https://www.instagram.com/bellalivelyworld/* Bella's Embodied Alignment Class: https://bellalively.com/embodiedalignment/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

This is a free preview of a paid episode. To hear more, visit mindbodyspiritfood.substack.comHello dear ones; today I have another video for you! It was so wonderful to experiment with video last week, and thank you from the bottom of my heart to all of you who sent me a direct message or left a comment. These are a bit scary to do, but they feel one thousand percent more enriching than posting to strangers on social media. I truly do feel your connection, and I'm so grateful for you and for this community. Today I'm talking about the power of eating alone, and how a simple mindset shift can turn solo dining into a powerful practice of self connection, sovereignty and pleasure. What are your favorite dishes to make (or assemble) for yourself? I've featured below some of my go-to solo meals (not including leftovers, which are always welcome).

This is a free preview of a paid episode. To hear more, visit mindbodyspiritfood.substack.comHello dear ones! In today's bonus newsletter I thought I'd try something a bit different. Instead of an essay, I'm sharing a short video from my home kitchen, discussing the power of breath in connecting us to our bodies, the foods we eat, and possibly even something far deeper. I hope you enjoy! (Would you like more videos? Let me know in the comments!)

In this solo podcast episode, Nicki reflects on the importance of trusting in ourselves and our bodies, especially during the holiday season and the onslaught of diet culture messages. She emphasizes the need to develop deep connection with our bodies and the foods we eat in order to untangle ourselves from the web of conditioning around food. She describes how we must embrace the unknown and find stillness so that we can access our intuitive knowledge, and she shares her personal journey of strengthening trust in her path and navigating self-doubt. Finally, she discusses the balance between structure and flexibility in our lives. Nicki encourages listeners to welcome the void and cultivate trust in their own choices.Takeaways·      Trust in ourselves and our bodies is crucial, especially in the face of diet culture messages.·      Developing deep connection with ourselves and the foods we eat can help cultivate trust.·      Embracing the unknown and finding stillness within ourselves allows us to access intuitive knowledge.·      Balancing structure and flexibility in our lives can support trust and intuitive decision-making.·      Listening to the messages of our bodies and giving ourselves grace is essential for trust and well-being.Timestamps00:00 The Importance of Trust03:26 Developing Deep Connection04:20 Strengthening Trust in the Path06:24 Trusting Our Bodies07:22 Embracing the Unknown08:25 Cultivating Stillness09:45 Finding Balance in Structure11:41 Listening to the Messages of the Body12:24 Loosening Up Structures13:27 Welcoming the Void15:26 Trusting Ourselves and Our Choices16:19 Gratitude and Support17:46 Closing and Future PlansLinks & Resources Mentioned in the Show:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/*Intentional Eating/Cooking: https://mindbodyspiritfood.substack.com/p/intentional-eating*Living & Eating in a Sacred Way with Natalie Deeb: https://mindbodyspiritfood.substack.com/p/living-and-eating-in-a-sacred-way Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I speak with Hetty McKinnon all about how food connects us to ourselves and others, as well as how to bring excitement and flavor to winter vegetables. Hetty is a Chinese Australian cook and food writer. A James Beard Foundation finalist, she is the author of five bestselling cookbooks, including her latest Tenderheart, and is a regular recipe contributor to New York Times Cooking, The Washington Post, Bon Appetit, Epicurious, and more. I love Hetty's work so much because it's imbued with story and authenticity. Hetty describes how for her, cooking is a channel for connection. It connects her to her family, to her Cantonese and Australian heritage, to the people she cooks and writes for, and also to those she's lost. She desribes how food is a channel for remembering her father, who passed away when she was fifteen, and how she brings aspects of him onto the plate. We also talk about winter vegetables, which can seem tough or unruly to cook, or drab and boring. Hetty proves otherwise. She shares recipe ideas and cooking tips for making winter vegetables utterly delicious. We're talking turnips, Brussels sprouts, cabbage, broccoli, and more. If you think you know these vegetables, think again. I think you're going to walk away hungry and inspired to get in the kitchen. Links and Resources:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Hetty's newsletter: https://tovegetableswithlove.substack.com/* Find Hetty on Instagram: https://www.instagram.com/hettymckinnon/* Hetty's new book, Tenderheart: https://amzn.to/3GoHkVf Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

In today's powerful episode I speak with Elise Loehnen, author of the bestselling book, On Our Best Behavior: The Seven Deadly Sins and the Price Women Pay to be Good. Elise is also the host of the Pulling the Thread Podcast, and prior to her podcast she was chief content officer of Goop. Today we're talking about the Gluttony chapter of Elise's book, and how it relates to the patriarchal system we live in. Elise starts by describing the origins of that system, which has come to define our worldview, whether we realize it or not. While it's started as a hierarchical dominance-based external system, it's become an internal system that we all perpetuate, often unconsciously. We explore how the system specifically plays into our relationship with food and our bodies. Elise describes how the “sin” of gluttony isn't about extreme over-indulgence but rather about our moralizing of food. It's a policing of what we eat and how our bodies look in order to conform and express our goodness. While we're deeply influenced by powers outside of us (think diet culture) we also perpetuate the system internally. We police OURSELVES in an effort to be “good,” and to feel like we have control. However, this need for control disconnects us from real pleasure and from our true selves. We talk about how to get out of this giant web of patriarchal conditioning to gain sovereignty for ourselves.I think you're going to learn SO MUCH from this episode and begin to see how you can reclaim your own power and your own pleasure this holiday season. Resources, books and links mentioned in this episode:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Elise's newsletter: https://eliseloehnen.substack.com/* Find Elise on Instagram: https://www.instagram.com/eliseloehnen/* On Our Best Behavior: The Seven Deadly Sins and the Price Women Pay to be Good, by Elise Loehnen, by Elise Loehnen: https://amzn.to/46iL5WL* The Patriarchs: The Origins of Inequality, by Angela Saini: https://amzn.to/3sEDhRC* The Dawn of Everything: A New History of Humanity, by David Graeber and David Wengrow: https://amzn.to/3QIwezb* Marion Woodman: https://www.goodreads.com/author/show/14630.Marion_Woodman* The Wisdom of Your Body, by Hillarly L. McBride, PhD: https://amzn.to/40KDPBT* Unbroken Brain: A Revolutionary New Way of Understanding Addiction, by Maia Szalavitz: https://amzn.to/3G0p18T Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I'm talking all about holiday cooking with one of my favorite food writers and educators, Molly Stevens. Molly is a James Beard award-winning author, cooking instructor, and recipe developer. Her cookbooks include All About Dinner: Simple Meals, Expert Advice (Norton, 2019), All About Roasting (Norton, 2011), and All About Braising (Norton, 2004). She has been named Cooking Teacher of the Year by both the International Association of Culinary Professionals and Bon Appétit.Molly and I explore how we can bring more ease into planning and prepping for holiday gatherings. She offers such great advice, not just for cooking, but also for preparing for the holidays mentally and emotionally. Oftentimes this is just as important as the physical planning. It allows us to check our expectations and tune into what we really want, as opposed to being swept up in obligations and to-do lists. We also get into the practical side of hosting and planning, from menu planning tips, to prep tricks, cooking techniques, easy appetizers, timing dinner, and more. (Take warning: you're going to leave hungry!). While the holidays are one of my favorite times of the year, they can also be incredibly stressful. I think this conversation is going to help you clarify what you want this holiday season to feel like, why you cook for others, and how you can better align those two things to bring more ease and flow into the season. Links and resources (and recipes!) mentioned in this episode:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Molly's website: https://www.mollystevenscooks.com/* Find Molly on Instagram: https://www.instagram.com/mstevenscooks/* Make-Ahead Pie Crust: https://fromscratchfast.com/easy-gluten-free-pie-crust/* Gingerbread Trifle: https://fromscratchfast.com/gingerbread-trifle-recipe-gluten-free/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today's episode is filled with so many deep nuggets of wisdom—I think everyone listening is going to have at least one aha moment. I speak with Abigail Rose Clarke, who is a writer, somatic educator and artist. She's been teaching somatics internationally since 2011. Her book, Returning Home to the Body: Reimagining the Relationship Between our Bodies and the World will be released in January 2024. Abigail and I discuss what it means to be in relationship, not just with other people, but with our bodies, with the foods we eat, and with the world around us. As Abigail explains, relationships are a reciprocal give and take, where we're being changed by the other, but also by the relationship itself. She describes how when we “return to the body,” developing a deeper relationship with ourselves, we open the door to curiosity. Instead of feeling like we need to control our bodies or the foods we eat (through things like yoga, meditation, workouts, diets, cleanses, etc), we instead ask ourselves what we authentically need right now, in this moment, without judgement. We also discuss pleasure, change, grief, the role of food in comforting us, and so much more. Links and resources mentioned in the show:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Abigail's website: www.abigailroseclarke.com* Find Abigail on Instagram: www.instagram.com/abigail.rose.clarke* Pre-Order Abigail's book, Returning Home to Our Bodies: https://amzn.to/46W0yNj* Pleasure Activism, by Adrienne Maree Brown: https://amzn.to/3rXqv02* Uses of the Erotic: The Erotic as Power, by Audre Lorde: https://amzn.to/46YrPP2 Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I speak with Zoe Adjonyoh, who is a pioneer in bringing West African flavors to a wider audience. She's the author of the acclaimed cookbook, Zoe's Ghana Kitchen and is the founder of the spice company by the same name. Zoe describes her background as half Irish and half Ghanaian, and how she used food to connect her to her Ghanaian roots as well as to her father. Zoe describes some of the iconic dishes and flavors of Ghanaian cuisine and explains how Zoe's Ghana Kitchen, which started as a pop-up restaurant, went hand-in-hand with her spiritual awakening, when she uncovered and embraced her authenticity and autonomy. We also talk about the downfalls of the hospitality industry, and we get into sustainability, consciousness, and more. A note about today's audio. Zoe and I had a very “mercury in retrograde” experience when recording this episode in August, and you'll notice that her sound occasionally dims out. I therefore recommend wearing headphones or ear buds when listening if you can, which will help (although I relistened in my car and could still understand her audio). Links and resources mentioned in the episode:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Zoe's Ghana Kitchen: https://www.zoesghanakitchen.com/* Zoe's Ghana Kitchen cookbook: https://amzn.to/45kgqYA* Podcast episode with Liz Carlisle (Regenerative Farming, Climate Change, Racism, Food & Pleasure): https://mindbodyspiritfood.substack.com/p/regenerative-farming-climate-change#details* Karen Washington: https://www.karenthefarmer.com/about * Soul Fire Farm: https://www.soulfirefarm.org/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I speak with writer and editor Rebecca May Johnson, author of the book, Small Fires: An Epic in the Kitchen (Pushkin Press, 2022). Small Fires blew me away when I first read it. It's unlike any other food book I've ever read—part memoir, part manifesto, part poetry, and It was such a pleasure to speak with Rebecca in person, exploring what it means to cook, and why we cook. We discuss gender roles in the kitchen, and how women especially are pressured into a "performance of joy." Rebecca also describes how recipes can be valuable forms of information and knowledge. In her book she “elevates the domestic to the level of an epic,” as she says, which I love. Because cooking is indeed a journey, and there's so much we can learn in the kitchen, not only about food itself, but also about other people and about ourselves. Stay tuned to the end because Rebecca describes some recipes she's been making lately, and I've included links in the show notes to some of the dishes she describes, including a blueberry custard tart that I'm dying to try. Links and resources mentioned in the episode:* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Rebecca's Book (Small Fires, An Epic in the Kitchen): https://amzn.to/48r22R6* Find Rebecca on Instagram: https://www.instagram.com/rebeccamayjohnson/* Blueberry Custard Tart by Rick Stein: https://www.bbc.co.uk/food/recipes/bilberry_tart_tarteaux_08943* Stanley Tucci's TikTok video about soup: https://www.tiktok.com/@stanley.tucci/video/7252312414006349083* Chez Panisse Fruit Apricot Galette: https://nymag.com/restaurants/articles/recipes/galetteapricot.htm Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today's podcast is a really fun one. I discuss food and sex with Cat Meyer, founder of the brand, Head South, and host of Head South Radio, a podcast devoted inclusive, comprehensive sex education for all stages of life. The podcast is devoted to removing the stigma and shame around conversations about sex and sexual health. In the episode, Cat shares how food impacts our libido and sexual health, and she shares some foods that can help support our sexual health. We also talk about timing and sex (spoiler alert: it's okay if you don't feel like having sex after a big, heavy meal!), and Cat shares how food can be a powerful tool to help us tap into our own pleasure—through understanding our pleasure through the lens of food, we can better understand what brings us pleasure in the bedroom. I had a huge awakening moment near the end of our conversation relating my own mindfulness practice of Intentional Eating to the bedroom.Finally, at the start of the episode, Cat describes her Filipino background, and we get into Filipino food and her mother's cooking. Stay tuned, because I'll be sharing Cat's favorite chicken adobo recipe in Friday's newsletter! Links and resources mentioned in the show:*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Intentional Eating Podcast: https://mindbodyspiritfood.substack.com/p/intentional-eating#details* Intentional Eating Newsletter: https://mindbodyspiritfood.substack.com/p/grilled-wedge-steak-salad* Find Cat on Instagram: https://www.instagram.com/kittycatmeyer/* Head South's Instagram: https://www.instagram.com/headsouth.world/* Head South Podcast: https://headsouthradio.com/* Head South Products: https://headsouth.world/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

In this episode I speak with Edward Espe Brown, a Zen priest, chef, acclaimed cookbook author and teacher. He's the author of the best-selling Tassajara Bread Book which was published in 1970, as well as No Recipe: Cooking as a Spiritual Practice, among others. Edward talks about the importance of finding your own way in the kitchen as a cook and as an eater—and how you can develop trust in yourself. Edward teaches us what it means to taste food—to really experience it. We talk about the importance of connection—not just with the foods we eat, but also with our bodies, our senses and the people around us—and how connection requires vulnerability. Edward also discusses the importance of enjoying our food, and how enjoyment differs from excitement or greed. There are so many nuggets of wisdom in this episode, as well as plenty of stories and laughter. I hope you'll give your attention to it, as Edward says, taking the time to absorb his teachings. And I hope that you'll leave empowered to find your own way, accepting what shows up for you. Links and resources mentioned in the show:*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Find Edward online: https://peacefulseasangha.org/* No Recipe: Cooking as a Spiritual Practice: https://amzn.to/3KXSL91* Tassajara Bread Book: https://amzn.to/3Pc46oz* The Power of Vulnerability, by Brené Brown: https://amzn.to/3PaNNIK Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Welcome to season two of the podcast!! Today I speak with Liz Carlisle, author of Healing Grounds: Climate, Justice, and the Deep Roots of Regenerative Farming (2022). Liz describes how she became passionate about regenerative farming, which she defines as “a way of growing food that gives back to land and community rather than just extracting from land and community.” She discusses how soil is such an important part of that exchange, and how soil directly relates to climate change. She also explains how our current agricultural industry has been built on structures of colonialism and racism, and how these structures not only persist today but also contribute to the current climate crisis. Liz and I also talk about the joy and pleasure that goes into feeding ourselves, and how this joy can manifest into something bigger for the betterment of not only our own lives, but also for the earth and our communities. Links and Resources Mentioned in the Podcast:*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Liz's website: https://www.lizcarlisle.com/* Healing Grounds: Climate, Justice, and the Deep Roots of Regenerative Farming, by Liz Carlisle (Island Press, 2022): https://amzn.to/45kLJTD* Tending the Wild: Native American Knowledge and the Management of California's Natural Resources, by M. Kat Anderson (University of California Press, 2013): https://amzn.to/3KwNSnp* Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge, and the Teachings of Plants, by Robin Wall Kimmerer (Milkweed Editions, 2015): https://amzn.to/3s8msO1* Transformative Farm Bill Campaign: https://www.ucsusa.org/resources/food-and-farm-bill and https://healfoodalliance.org/heal-food-alliance-shows-up-big-dc-for-a-transformative-farm-bill/* National Sustainable Agriculture Coalition (NSAC): https://sustainableagriculture.net/publications/2023-farm-bill-platform/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I have a solo episode for you! I'm opening up, sharing more of my journey in the kitchen as well as my intentional eating practice. I've talked a lot about intentional eating in the newsletter, but today I go deeper, explaining why I developed the practice and how it can influence our behavior not only in the kitchen, but also in our broader lives.Links and Resources Mentioned in this Episode*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Intentional Eating Overview and BESTT Handout: https://mindbodyspiritfood.substack.com/p/grilled-wedge-steak-salad* My story (1st podcast): https://mindbodyspiritfood.substack.com/p/my-history-with-food-its-complicated#details* How we're conditioned around food (newsletter): https://mindbodyspiritfood.substack.com/p/veggie-reubens-how-were-conditioned* Grace (newsletter): https://mindbodyspiritfood.substack.com/p/chili-crisp-shrimp-bowls-redefining* Podcast with Samantha Fulton: https://mindbodyspiritfood.substack.com/p/our-nervous-systems-and-food#details* Podcast with Jasmine Nnenna: https://mindbodyspiritfood.substack.com/p/human-design-food-and-digestion#details* No-Recipe: Cooking as a Spiritual Practice, by Edward Espe Brown: https://amzn.to/42OngV3 Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I speak with Ellie Krieger, who's a New York Times bestselling and two-time James Beard Foundation award winning author of 7 cookbooks. She's also well known from her Food Network show “Healthy Appetite” and her Public Television series “Ellie's Real Good Food.” Ellie shares how she developed her love for food growing up in New York City and why she decided to become a registered dietician nutritionist. She opens up about her own struggles with food and body image as a kid and young adult, and how she found balance and freedom around food. We discuss the term “healthy” which can be a confusing and even problematic word in many ways, but Ellie offers so much clarity around how what's healthy is so contextual. She shares what healthy means to her and why she uses the word. And finally, we have some fun. Ellie and I share our favorite flavor-packed but low-effort ways that you can use summer produce. We cover tomatoes, peppers, zucchini, corn, herbs and more, and you're going to leave with easy recipe ideas and tons of inspiration. Pop over to the newsletter to get links to many of the recipes we discuss: https://mindbodyspiritfood.substack.com/p/easy-summer-recipe-ideasLINKS*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Ellie's Website: https://www.elliekrieger.com/* Ellie's Newsletter: https://elliekrieger.substack.com/* Find Ellie on Instagram: https://www.instagram.com/ellie_krieger/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I speak with a spiritual philosopher & the founder of Erah Society. Jas is a practitioner of Human Design, Astrology & the Gene Keys, and she supports creatives, entrepreneurs and renaissance humans in understanding themselves more holistically. She is also the host of the globally celebrated podcast, Counter Culture. In today's episode Jas and I explore human design and how it relates to food and digestion. Jas explains that human design is the study of our unique selves. She believes that through understanding how our bodies and minds best function, we can gain more authority and sovereignty over our lives. Jas discusses the determination/digestion variable in human design, which refers to the ways in which we best take in, process and absorb not only food, but also information and energy. She explains how when we feed ourselves—physically, emotionally and spiritually—in a way that best supports our design, we can better access our full potential.This conversation is so expanding, whether you're familiar with human design or not.  You'll leave with a new perspective on how we are all so unique, and how we can gain more authority over our lives by better understanding (and honoring) our unique selves.*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/human-design-food-and-digestion*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Find Jas on Instagram: https://www.instagram.com/erahsociety/ , https://www.instagram.com/jasnnenna/* Erah Society Newsletter: https://erahsociety.substack.com/* Discover your own human design with a Soul Map: https://erahsociety.com/soulmap* German New Medicine: https://learninggnm.com/* Counter Culture podcast: https://www.jasmoon.space/podcast* Vaness Henry (Human Design): https://www.instagram.com/vanesshenry/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

In this episode I speak with Samantha Seneviratne, James Beard Award–nominated cookbook author and host of the television series Everyday Cooking on Magnolia Network. The topic is all about baking, and if you think baking is just for the cooler months, you are mistaken.Sam describes how she found her passion for baking as a kid, and how it led her into a flourishing career as a writer, food stylist and television host. Sam shares how she finds inspiration for her recipes, and we talk about her favorite baked goods (spoiler alert: we discuss what makes the best chocolate chip cookie, and take warning—you're going to be craving a warm cookie after listening!). Sam shares easy but mouthwatering ways to incorporate some of her favorite seasonal fruits into baked goods and shares tips for how to become a more experimental baker. We also discuss the emotional aspect of baking, and how baking—and feeding ourselves consciously—can be a delicious form of self care. You're going to leave this conversation inspired to go turn on your oven and bake something for the sheer pleasure of the process.*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/*Find Sam on Instagram: https://www.instagram.com/samanthaseneviratne/*Sam's Website: https://www.samanthaseneviratne.com/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

In this powerful episode I speak with embodied cooking teacher and author Leanne Brown. Leanne's the author of Good Enough, a cookbook about developing self compassion and authentic connection through the act of cooking, as well as Good and Cheap, a cookbook built around feeding yourself on a budget. She also publishes the newsletter Embodied Cooking with Leanne Brown.Leanne and I talk about how to nourish ourselves in times of grief and loneliness. Leanne shares her own story and offers a simple but powerful practice for feeding yourself during times of sadness, when perhaps you don't want to eat but know you should. She shares tips for how we can become our own parent and feed ourselves with compassion. We also talk about what it means to be embodied in the kitchen, and how embodiment can not only bring more ease and joy into cooking, but also connect us to our deeper selves. We talk about the pleasure of presence—of being fully engaged with our senses, and how preparing food can teach us about our deeper divinity.There's so much magic in this conversation. I think you'll gain a whole new perspective about how you can best feed yourself both in times of despair and in times of joy. Food can be a beautiful tool to help us remember that we are always supported by our deeper selves.*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/*Find Leanne on Instagram: https://www.instagram.com/leanneebrown/*Good Enough, by Leanne Brown: https://amzn.to/3AwPF6u*Good and Cheap, by Leanne Brown: https://amzn.to/3Vb6E7M Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

In today's episode I speak with Virginia Sole-Smith, author of the new book Fat Talk: Parenting in the Age of Diet Culture. We explore anti-fat bias and fat phobia, and how weight, health and beauty have gotten tangled up with notions of morality. Virginia explains how (and why) our culture has become so afraid of fat, and how this fat phobia has resulted in real systems of oppression where humans are valued according to their weight. Virginia explores what it means to be healthy, and the fallacy of linking weight to health. We talk about diet culture and how restriction just doesn't work, and Virginia offers real tips on how we can start to change the system and gain body autonomy.We also talk about feeding our kids, and how we can raise children who have body autonomy. She offers tips for teaching our kids that their bodies belong to them and that all bodies are equal. This episode is so expanding, whether or not you have children. As always, if it resonates, you can support this work by rating the podcast on your podcast app, leaving comment or sharing it with friends.*Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Virginia's Book, Fat Talk: Parenting in the Age of Diet Culture: https://bit.ly/m/virginiasolesmith* Find Virginia on Instagram: https://www.instagram.com/v_solesmith/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/Hello and welcome to episode 7! This is a really special episode for me, because I speak with my own Spiritual teacher, Natalie Deeb. Natalie is a trained shaman and certified CranioSacral practitioner, and she's accredited in a number of different modalities to help individuals heal the trinity of body, mind and spirit. In today's episode we talk about the sacredness of our physical bodies and the foods we eat. Natalie shares simple but powerful teachings (when we were recording I kept jotting down notes because there were so many beautiful moments of wisdom - if you're like me, you might want to have paper and pen handy!). She talks about how our bodies are our sacred homes and how they are always communicating with us and working towards healing. It's just up to us to listen.Natalie says that while our bodies will never betray us, we live in an environment and a culture that can disconnect us from both our bodies and the foods we eat. She offers tips to help bring us back into our bodies and better communicate with the foods we consume to bring us more balance. She discusses how she approaches grocery shopping and picking out foods, and how a simple change in perspective can create more harmony in our bodies, no matter what's on our plates. You're going to walk away from this episode with a new perspective on how special our bodies truly are, and how the act of cooking and eating can help connect us to our deepest, most magical selves. *Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Find Natalie on Instagram: https://www.instagram.com/nataliedeeb68/* Work with Natalie: https://www.nataliedeeb.com/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/This episode features such an inspiring human. Calvin Eaton is a scholar, cookbook author, content creator and activist. He's the publisher of TheGlutenFreeChef blog as well as the founder of the non-profit 540WMain which is rooted in social justice and antiracism.Calvin shares his personal journey with his body, and how he's learned to honor his body in “radical grace and kindness,” as he says. He talks about the ways he's had to de-condition himself around body image, weight and food, and he shares tools that have helped him on his journey.Calvin also talks about his autoimmune conditions and how he uses food to support his well-being. He describes how, after years of prescribing to specific eating regimens and restrictions that would often result in stress, he's landed on a flexible style of intuitive eating and cooking.We also go into systems of oppression, such as racism, ableism, fatphobia and sexism, which not only try to separate us from our own bodies, from also from each other. Calvin reminds us that we are all so interconnected, not only to each other but also to the earth. Only by celebrating and honoring those connections, as well as by working together to dismantle systems of oppression and cultural conditioning, can we find our true sovereignty. Finally, we talk about Calvin's new cookbook, Just Desserts, which I can't wait to see! The book is available for pre-sale and launches on April 28th. I think you will leave this uplifting conversation feeling empowered and inspired, with a deeper compassion for both yourself and for others. While we are all on very unique paths in terms of our wellness journeys, we also are all part of a greater whole. When we support the well-being and sovereignty of others, we also forge the way for a better future for all. Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/Find Nicki on Instagram: https://www.instagram.com/nickisizemore/Find Calvin on Instagram: https://www.instagram.com/theglutenfreechefblog/The Gluten Free Chef Blog: https://theglutenfreechefblog.com/540WMain, Inc: https://540westmain.org/Pre-Order Calvin's Book, Just Desserts: https://hipocampochildrensbooks.com/preorder-calvin-eaton-just-desserts-here-Virginia Sole Smith's Burnt Toast Newsletter: https://virginiasolesmith.substack.com/Your Fat Friend by Aubrey Gordon: https://www.yourfatfriend.com/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/This week I talk with Chyrssa Tsakiris, founder of Well Collab Acupuncture and Proof of Life. I had so many chills during this conversation. We go deep, examining how the umbrella of patriarchy, which includes misogyny, racism, agism and capitalism, influences how we nourish ourselves.We talk about this structure of conditioning, and how we can begin to get out of it to reclaim our sovereignty and freedom as humans and as eaters. Chryssa explains how the simple act of being embodied—of being fully in our bodies—can be a powerful tool for resistance. As she says, “If you're not in your body, patriarchy will be.” And this goes for both women and men.  This conversation is not only going to inspire and empower you, but also provide you with a bit of much needed grace—removing the blame we misguidedly put upon ourselves, and offering you real tools for finding your authentic expression within a culture that often tries to suppress it.Follow Nicki on Instagram: https://www.instagram.com/nickisizemore/Follow Chyrssa on Instagram: @wellcollabWell Collab Acupuncture: https://wellcollab.com/Proof of Life: https://wellcollab.com/proof-of-lifeGet full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/Today's show expanded me in so many ways, and I think you're going to love it. I speak with Emily Morrison, licensed acupuncturist and Chinese medicine practitioner, and we explore food and our bodies through the lens of Chinese medicine. Emily offers easy, applicable tips for how to nourish ourselves right now in the middle of winter, as well as during that tricky time between seasons when we head into spring. She not only discusses specific foods that can help balance us during this time (through the lens of Chinese Medicine), but she also shares lifestyle tips for how to fortify our bodies as we get ready for spring. You're going to walk away with a whole new perspective on how to honor your body during this season, as well as on how our bodies are so connected to the world around us. I hope you enjoy!Emily Morrison is the owner of Valley Spirit Acupuncture & Internal Arts in Beacon, NY and is a certified practitioner of Jin Shou TuinaTM. She also has additional medical training in Classical Gongfu Medical Theory, Cranioscaral Therapy, Thai Massage, Shiatsu, Herbalism, and Chinese Nutritional Therapy.Mind, Body, Spirit, FOOD: https://mindbodyspiritfood.substack.com/Follow Nicki on Instagram: https://www.instagram.com/nickisizemore/Valley Spirit Acupunture: https://www.vsaia.com/Follow Emily on Instagram: https://www.instagram.com/valleyspiritacupuncture/ Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/I have a really fun episode for you today all about music and food featuring one my very favorite humans—my husband! James Sizemore is a composer and music editor with notable credits in film and television (recent projects include The Pale Blue Eye, Confess Fletch, and Crimes of the Future). He's also an Artist in Residence at Bard Music Conservatory, where he teaches film music.While you might have spotted James “lurking” in my Instagram stories over the past several years (his words not mine!), for the very first time you get to hear from him directly. We explore how his process for creating music is surprisingly similar to my process for creating recipes, and how we've both evolved in terms of creativity over the years. We discuss how music and food play into our family dynamic, and we get into the nitty gritty about our relationship and our household roles (spoiler alert: I don't do all the cooking!).James also shares his favorite dinner party music tracks, and I force him to play a game I call, “What do you want to eat when you listen to…?” (He was a champ, and I'd love to hear your responses in the comments!)Finally, I want to give a big shout-out to James for writing my theme music. In this episode he describes his intention behind the music, which I absolutely love.https://jamessizemore.com/Find James on social media @jamessizemoremusic Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Welcome to episode 2 of the Mind, Body, Spirit, FOOD podcast! Thank you so much to all the paid subscribers who make this work possible. Today I interview physical therapist, yoga instructor, breathwork facilitator and all around amazing being Samantha Fulton. I met Sam last year when I went to her for my own physical therapy needs (diastasis recti, which was causing other issues) and was blown away by her approach to her work. She approaches each body as a whole, unique organism, where everything is connected. This resonated deeply with my philosophies around food, and we've since developed a deep connection (and, thanks to Sam, I now have a fixed diastasis!). A few weeks ago Sam and I taught a class together called Intuitive Eating & Yoga, where I shared my practices around gaining presence and freedom around food, and Sam shared yogic principles around the body as well as how the nervous system influences digestion. Today we're diving deeper into the nervous system - what it is, how it impacts our food choices, and how it affects the ways we process food. Sam also shares simple techniques to bring ourselves back to center when we're off balance. Be sure to stay tuned until the end as she offers a beautiful practice that you can implement anytime, anywhere. You'll walk away from this episode with a deeper compassion for yourself and your own natural workings. What a gift. You can listen to the podcast right here, or, better yet, subscribe to the podcast in Apple Podcasts, Spotify, or Stitcher. I've also included an edited transcript of the conversation below. Please pipe in with any questions or comments, and enjoy the show! Find Sam on social media @fulbeing_collective. Nicki: Welcome to Mind Body Spirit Food. I'm your host, Nicki Sizemore, and in this podcast we'll explore the rituals, traditions, and cultural influences around food and how they connect us to our minds, our bodies, our spirits, the earth and our communities. This is a space that's dedicated to bringing more presence, ease, and joy into the process of feeding ourselves. Let's dive in.Hello and welcome. I am so happy to have you here and I'm so excited about today's episode. I interview Samantha Fulton, who's a physical therapist yoga teacher, but you guys, she's way more than that. She approaches the body in such a beautiful way. In fact, I met her last year when I went to see her for my own physical therapy needs.But today we're talking about the nervous system and how the nervous system affects our relationship to food as well as our digestion. There are so many juicy nuggets in this episode, and I think you're going to get a lot out of it. Be sure to stay tuned until the end because Sam offers a beautiful practice for bringing our nervous systems back into calibration when we're off. And this has implications that go far wider than just bringing ourselves back to a state of homeostasis. This influences how we digest, but it also influences how we think about our own bodies. And I think throughout this episode, perhaps my hope is that you'll learn to have a little bit more compassion for yourself.All right, let's get to it.Nicki: Sam, welcome. I'm so thrilled that you are here, and that you're actually my first guest on my podcast.Sam: Ooh, I am.Nicki: Yes.Sam: I'm so happy to be here. I'm even more honored to be here now than I know I'm your first guest. I think you can only go up from here because I am not used to being interviewed. So here we go.Nicki: Not even possible. We're going to start with a question that I ask all my guests. What is your cultural upbringing and how has that influenced your relationship to food?Sam: I'm laughing and breathing. I grew up with my mom. My parents were split since I was very young. And so I lived with my mom and my younger brother, and my grandparents lived upstairs from us. So we were very extended family oriented. And my father actually lived with his parents as well, so I had it on both sides.Nicki: Wow, that's great. Or maybe not, I'm not sure!Sam: It was great. And other things. We were very Italian, and very food oriented. My grandparents were very focused on food as sort of the indicator on how everyone was doing. Food was comfort. Food meant social engagement. It meant family gatherings and family meals. But it was also, “how good you're doing.” You know, like, what's wrong? You're not hungry? Why didn't you finish your dinner? You look sad, you look tired, you look sick. Here, have something to eat.Nicki: So food was the remedy for all emotional distress.Sam: It was the remedy. Yeah. We joke that the Italian psychotherapy is, “here, just have a slice of mozzarella.” Some people say garlic is the Italian penicillin. We kind of used it to treat mental illness as well. I say that with a warm and open heart. I don't say that to mock mental illness at all. It's very present in my family. A lot of us needed other medicines too. But that's our running family joke.My mother was definitely more progressive though. I watched her try to figure it out. She worked full-time, so my grandparents were caring for us a lot, but my mom did cook very whole foods. Our meals were always very complete, so there was always a protein and a starch, and a veggie and a dessert, and we had to eat it all.Nicki: And did you eat at home most nights or was your mom cooking most nights?Sam: Yes, yes. We hardly ever went out to eat that. I remember we maybe had pizza nights on Fridays. But we definitely had a lot of family meals at home that were cooked by her or my grandparents.Nicki: So as you got older—and you can totally correct me if I'm wrong—food was medicine in a very emotional way. Food was an indicator of how good you were doing. How did that impact you as you got older and perhaps cooking for yourself?Sam: Oh, that's a good question. I think I had that food-oriented nature from my grandparents and extended family, but I also watched my mom work with her own body image issues. That probably stemmed from when she was a child—sort of unresolved issues. And it was the eighties and nineties, so it was very “low fat.” Diet culture was starting to emerge. I also got influenced by that, just watching her go through her journey. I think I did have an innate message to myself that food was a reward and I could use it as reward or punishment, which I think is a really unhealthy relationship. It's an unhealthy association.Nicki: I think that a lot of people listening can relate to that.Sam: Yeah. I mean, it's food and exercise. I'm a movement professional, so I see that happening with movement and exercise all the time. I guess I was conscious of the food aspect of it, but I didn't realize how present it was in my body, in my psyche. I try not to live that way, and I think I'm gradually becoming more conscious, but it's certainly there. Nicki: I know, It's interesting because you had an Instagram post before the holidays and it sparked an Instagram post for me talking about food—this kind of capitalistic view that we have of food, especially I think for those of us who did grow up in the eighties and nineties. It's an input versus output equation. With food and exercise that's absolutely what I was taught—you eat this much, you better work it off this much—instead of a nurturing, soft, gentle relationship. Both of us realize now that it's not input versus output. It's not how the way our bodies work. There are times in my life where I have a lot of energy and movement feels really good, and there are times in my life when I need a lot of rest.  I'm getting better at honoring those cycles, but it wasn't what I was taught.Sam: Right, right. That makes all the sense when you say it. It made me exhale. That's what I attempt to bring to my clientele about movement and exercise, and I think what you're trying to do with food, which is why we connected so much and we wanted to merge our worlds. Nicki: Well that gets me to my next question because last week we taught a class together called Intuitive Eating and Yoga and it was a really powerful class. I approached the class from the food perspective and you dove into yoga and the body, but also the nervous system. And I haven't been able to stop thinking about this topic. Before we kind of get into it, I'll ask you how you became interested in the nervous system and then we can kind of start to unravel what the nervous system even is.Sam: We can't really talk about almost anything else without holding holding and knowing [the nervous] system and our inner workings. When I work with people with pain, people with chronic illness, people with a static injury, an injury that just happened when they were doing X activity, or something more chronic—and when I listen to my own body, when I have pains myself or when I'm experiencing anxiety, whatever it might be—is that even when that symptom resolves, even when I don't have that pain anymore or it changes, or it shifts, it's not really done. The work can always continue. It's not ever the exercises or the yoga poses that create the lasting change. Actually, the lasting change comes when we learn to listen. When we learn to commit to a deeper relationship with ourselves on all levels.Nicki: I just got chills all up and down my body. Yep.Sam: Thank you. Me too. I know this, but then I forget it. So it's important to keep learning. Nicki: So, learning to listen, does that mean starting with the nervous system? Do you start there before you go deeper?Sam: Yes. And you know, the first thing we did together was breath work. Breathing is one of my favorite tools and one of the first tools that I use with myself and with others to access the nervous system. The breath is always right here. We always have the breath. We don't need anything else. If we're practiced in that, we set ourselves up to regulate our nervous system. I work with myself because I'm on my own wild and crazy journey with anxiety and ADHD.  I was diagnosed as an adult with ADHD, and when I started to learn about my brain and how I'm wired, it was so liberating. To learn that there's nothing wrong with me. There's nothing wrong with anyone. And the responses that I was experiencing in my body were an attempt at my system trying to regulate, trying to keep me safe. It's a very smart thing that my body's trying to do. To learn how I'm wired, it was like, oh my gosh. It was very liberating, and it also put a lot of tools at my fingertips.Nicki: So what is the nervous system for those of us who aren't versed in this language? I think all of us have a sense of the “fight or flight,” but can you explain what it is?Sam: Yes. Simply put, we're referring to the autonomic nervous system, which is conducted or regulated by what's called the vagus nerve. And the vagus nerve is one of our cranial nerves, so it comes from our brain—our brainstem. When I learned about the vagus nerve, it really shifted a lot of things for me. I talk a lot about the polyvagal theory. The old model of the autonomic nervous system is what we know to be our fight or flight response—that's called our sympathetic nervous system. That's our accelerator. It's what causes the response to fight or flight. In our modern world, it doesn't always look like fight with our fists or flight with our feet. It can look like a lot of other things, which we may or may not get to in this conversation, but it's very complex as to how that can show up in our bodies in our modern world where we're not fighting a bear or running away from a bear. But we are having other responses and other bodily experiences that feel quite like that. And then we have the parasympathetic nervous system (this is still the old model), which is our break. It's “rest and digest.” And the old model says one response is good, and the other is bad. One is up, the other is down. It was very polarized. The polyvagal theory was developed by a doctor by the name of Porges. If anybody's interested, you can look up Stephen Porges. He has a lot of resources on online. Be careful about other resources of the polyvagal theory. There are other good ones certainly, but there's also a lot of misinformation on the internet.Nicki: I can commisserate. In the food world there's a lot of misinformation.Sam: The polyvagal theory is a little bit nuanced; it's that the vagus nerve has two branches. We still have our sympathetic nervous system, which again, is that fight or flight response. But then our vagus nerve has two branches. One is the dorsal vagal branch, which is considered numbing, shutting down, freezing. This is that down energy.And then there's the ventral vagal branch, which is more balanced. When we're in this state and we're in this response, we are secure. We can socially engage, we can digest our food, we can sleep well. We can have healthy relationships, healthy exchanges. I'm not even going into our organ function, but all of these nervous system responses greatly influence our organs, our heart, our lungs, our digestive organs, our metabolic system. The theory teaches that there's a spectrum that we're on. It's not like I'm here, here, or here, but there's a spectrum or like a ladder on which we climb up or down. And we all have a different capacity to feel balanced. We all have what's called the “window of tolerance.” So my window of tolerance might be different from your window of tolerance. My window of tolerance today might be different than what my window of tolerance was when I was 18.It definitely changes as we change. And different stressors in our lives may shift where we are on the spectrum. And the goal is not to stay balanced all the time. A healthy nervous system is not always relaxed, is not always balanced. Nicki: I love to hear this. Sam: Isn't that good news? A healthy nervous system needs to be challenged. We need stressors and then we need the ability to recover. We need tools to recover.Nicki: And that recovery is probably the thing that's important. How do we learn how to recover whenwe do get stressed?Sam: Totally. There are also times in our lives that we need stress. This is an example, I need a little bit of that sympathetic activity, that fight or flight activity, if I am going to drive on the Taconic at night. I need a little bit of increased attention, a little vigilance. I need a little bit of that spark if I want to stay attentive. Or if I'm playing a competitive game or something along those lines, you want a little bit of oomph, you want a little bit of spice.Nicki: You know, it reminds me of cooking. Cooking for me is at one time very relaxing, and just kind of slow. But there are times when I love the energy—when seven things are cooking at once, and I get in this dance state and it's definitely elevated. I'm present and tuned in, but whew, I've got to be in that upper [state], keeping my eye on everything. But there's something exciting about that. There's something fun about that. I don't want to cook like that all the time though. I also want thosetimes where it's—Sam: And you don't want to stay there!Nicki: No, I don't want to stay there (laughing). This is why I don't work in restaurant kitchens, which I have done and which I do not enjoy because you're very much in that hyper state. But that's interesting to hear that we go back and forth and that it's not necessarily good or bad all the time. Right?Sam: Absolutely. And to give you an example on the flip side is that if I want to enjoy a quiet meal with my loved one and I really want to digest my food well, I want to be balanced, of course, but I also need a little bit of that dorsal vagal state. I need a little bit of that downward tone to my energy. That's what really gets my digestive juices flowing, and it gets me very present and relaxed in my body.Nicki: I love learning about this because our nervous system directly influences our digestion. I see digestion from a very energetic place. I literally had indigestion for five years after my youngest daughter was born because she was—I love you Juni—but she was a hard little baby and a hard toddler. I would go from rushing from work, to cooking, to eating, and I would never pause. I would never take a breath. She was a fussy baby at the dinner table and all of that built up. My digestion was so poor. It wasn't until I hit a wall with it and realized, wait a minute, I can see this pattern. I can see what's going on, and I can see how fast I'm moving, and I'm not even breathing through any of this. But while I was in it, I couldn't see it.Now, looking back, I can see that my nervous system was like, whoa come dinnertime. I mean, I've had a meditation practice for a very long time in the morning, but then I'd get into the kitchen and everything would be thrown out the window! I've been bringing these practices into the kitchen, and now I can see that these are nervous system practices in some way. I always take two deep breaths before I start cooking and before I start eating. And I engage my senses. While for me this was a way to bring more ease and joy into the process of cooking, this was also calming my nervous system. So what is that connection between food and the nervous system?Sam: The vagus nerve is actually also called the gut brain. And the heart brain. Isn't that beautiful?Nicki: Yes.Sam: Our body is always giving cues, always firing, always giving us subtle cues unless they need to be louder, right? They start subtle and when we don't listen, they get louder, but it's always giving subtle cues asking for attention here or there, asking for balance where it's needed. This internal messaging system is called interoception. We think of our senses as being sight, smell, taste, hearing and touch. But we actually have a sixth sense and it's called interoception. And it's more complex than I'm saying now, but it's basically our capacity to decipher these internal cues and sensations that we're feeling in our bodies, and then decide what we need based on those sensations. If we're constantly dysregulated or if we get stuck in that high energy state, if we get stuck in that sympathetic response, or if we're getting pulled down into that dorsal vagel state and we can't rebalance—we don't have tools to rebalance or we don't even know that we're not balanced—we get mixed up with the cues. We can't accurately decipher what the cues are telling us to do. It's easy to get the wires crossed. So for example do you ever eat when you're bored?Nicki: Yeah.Sam: Right? It's not hunger. We eat when we're bored or we don't eat when we're stressed, when we're anxious, or vice versa. These can go both ways because people manifest these things in all different ways. We scroll on our phones when we're feeling sad or when we're lonely. We just want go to sleep when we're in pain, or we can't sleep when we're overly tired. These things get really mixed up.Nicki: And so we're seeking something to fix the problem, but the thing we're seeking is not the cause of the problem. Is that right? Like we're seeking almost these numbing behaviors. Like, “oh, I'm so bored, I'm just going to eat something,” but actually the boredom is coming from somewhere else.Sam: For sure. These are all ways of scratching an itch. We're scratching a deep itch and we're not quite dropped in enough to our own systems and quite practiced in having a relationship with ourselves, so it manifests in all kinds of ways. We're all addicted to something—these little glass rectangles that we carry around in our hands all the time, they are big back scratchers for people. And food can also be, among many other things. But then a little more complexly, down to the cellular level, we can't digest food properly when we're dysregulated. Nicki: I can feel that in my body, but it's taken me years to understand that connection, and I didn't have a language for it until you and I started talking. So how do we know when we're dysregulated and how do we get back?Sam: Such a good question. There are so many symptoms of a dysregulated nervous system that will oftentimes look like other things and that oftentimes come as the result of other things as well. It helps to know if I tend to lean towards the fight or flight response. If that's my go-to, if I'm a high tension kind of person and I'm in fast forward mode all the time, it helps to know that our digestive system functions are actually very slowed down when we're in that state. You would think it's the opposite, but evolutionarily speaking, if we're running from a bear or if we're fighting the bear, we can't use energy to digest food. We need to conserve our energy—we're not going to have the right hormones released in our system, and our motility, the muscle contractions that move food through our system, that's not where we're going to use our energy.  We're using our energy in our large limb muscles. And vice versa, if we're stuck in that freeze or numb, low energy mode, our digestive system works overtime. It senses, “I don't have enough energy. Maybe I need to break down some food.” Nicki: So it tries to make up for the fact that you are feeling so low.Sam: Exactly. It tries to overcompensate. Our bodies are always doing that. They're trying to help; these responses are very smart. We have to thank our bodies for trying to keep us safe. These systems evolved over time, evolutionarily, out of necessity so that we would stay alive. It's our survival brain. And we evolved into higher thinking beings, and we do have the ability to decipher the threats, but our bodies don't know the difference. It's not conscious. A threat is a threat, and our higher thinking minds can say, “wait, is the fact that I'm stuck in traffic and I'm late for a meeting going to kill me?” But first we have to be in touch with what that response feels like in our bodies or else we can't connect to that.I mean, there are countless signs and symptoms. Chronic pain, which can either be the stressor or the stress response, a lot of the times it's both. Digestive disturbances [are another]. We always want to determine with the help of medical professionals if digestive issues are structural or physical, diet related or nervous system related. And most often it's a combo. You don't want to assume that just because I'm having stomach pain, I must be stressed. It's very important to rule out anything that's going to threaten your health. But yeah, sleep disturbances, irritability, emotional swings, brain fog, memory stuff, attention span issues, you know, the list goes on. Nicki: It's so interesting. My podcast launched last week, and I was having a somatic—a bodily—fear, and it would come and go. It was like a tightening. All of a sudden I'd be sitting there doing nothing and all of a sudden I'd have this fear response. First I felt like, okay, I need to acknowledge that I'm having this fear response. I feel like just acknowledging it is a major step in easing it. Even though the fear response persisted, I could see it, and I could say to myself, “oh, that's just fear. I can sit in the fear. My life is not threatened right now. The fear is coming from a deep, subconscious place. I will sit with you, but I don't need to change you.”What I think I would've done in the past when I was a younger person—that fear would've caused me to go do something to numb it. I don't know what that thing would've been, maybe exercise over-exercise or something to have given me a sense of control. But I think what I'm trying to say is that if we can feel these things that come in through our body and if we can name them, then it gives us that little bit of space. It feels like you have a little bit of space so you can be like, wait, “how do I want to react to this? What's the action going to be?” Or maybe there's absolutely no need for action. Maybe I just need to sit here with it.Sam: That is perfection what you just said. That's exactly it. And that comes from a deep place of self-compassion.Nicki: Hmm. Yes.Sam: And that is yoga. It's, “how do I show up for what's present, right here and now, without wanting to change it, without going on with a story about it. Just, this is what's here.”Nicki: This is what's here. So when those things show up and we're feeling stressed, we're feeling anxiety—or maybe we're feeling so low and so sluggish—and we can name it, we can have compassion for it and not judge ourselves for it, what are a few easy tools that you can give us to come back into our body? To connect, to calm, or to bring up?I know in working with you that breathwork has been really powerful for me in either calming the the nervous system and in invigorating myself to get moving when I am in that stuck overwhelmed state.Do you have any tips?Sam: Ah, I do. And you already introduced one, when you were saying, “when I can name it, it's very liberating.” To say something, to call it what it is, to say it out loud or in your mind, it's very, very powerful. One of my favorite go-to's is a body scan and name the sensations. We can do this with physical sensations, we can do it with pain, we can do it with hunger (or something that we are interpreting as hunger and we're not quite sure). We can do it with thirst, we can do it with emotional feelings. Whatever arises, we can do this. And even if it's emotional in nature, even if you're feeling sad or fearful, our emotions live in our bodies. Whatever is in our head is in our body.Nicki: Ah, right.Sam: So I like to either sit or lay down. And start at the very top of my head and bring my awareness there. If people are trying this at home, bring the awareness through the body, from the head, into the face, into the neck and shoulders, down the arms, into the hands, down the front of the body, the chest, the ribs, the belly, the spine from the neck down to the lower back, the pelvis and the hips, the thighs, the knees, the lower legs, the ankles, the feet, and out through the toes.See what's talking, if there's a sensation anywhere. Stay with it for a few breaths. And I love to use the phrase, “here and now I feel.” We might have a tendency to go on in our minds like, oh, you know, “here in my shoulder now I feel a tightness. Oh, well that's because I have bad posture.” We might have a tendency to attach reasoning or story or dialogue about it. And the practice is really just to describe the sensation. Here and now I feel a tightness. Here and now I feel a burn. Here and now I feel a poke. Right? Whatever it might be. Or here and now I feel joy. Here and now I feel fullness. Here and now I feel space. It can be anything. Taking a few breaths with just those describing words, with the intention of allowing it to be exactly as it is without changing it, is very powerful.Nicki: it's full acceptance, isn't it. In my body the way I feel that is, when I fully accept something, I stop resisting it. And when I stop resisting it, guess what? It can move through me. When I try to battle something within my body, it gets even more deeply lodged.Sam: Mm-hmm. Again, it comes from a place of self-compassion. We don't need any extra blame or shame or judgment about what we're feeling. Especially if what we're already feeling is hard.Nicki: Yes. Thank you. Amen.Sam: I'll also just say that there are different approaches. This technique, if it's not resonating, that's okay. There are a vast variety of approaches for folks if if they really want to get in touch with their nervous system. There are what's called top-down tools, which work with how our thoughts and beliefs affect our system and affect our bodies, which can be very powerful. This is like psychotherapy, group therapy, awareness practices like meditation, affirmations and intention settings. These can be really great tools for people who that resonates with. That top down approach from my brain to my body. And if that tends to not work for you, the bottom up approach is using our body and our breath to connect to our brain, to affect our brain. This is like breathing exercises, movement, postural positioning, body work, play, and even certain foods and drink. How does a mug of hot tea make you feel if your energy is up high? Or if your energy is down low, how does a citrusy sip of water feel? Again, it's understanding interoception sense, which practices like the body scan can really help hone. Then we start to know what tools will work for us.Nicki: Yeah, because the vagus nerve is a two-way street, right? So information goes from our brain to down into our body, but also from our body up into our brain. So if we can see that and manipulate—not manipulate that, that's the wrong word—but we can come at it from both ways. For me, that just gives me an extra little superpower where if my body is feeling this way, let's bring it up to my brain, or vice versa. There's knowledge both places. Sam: Oh you are so saying it. And you're also holding two truths. It's not the brain that directs the body, and it's not the body that directs the brain. They have a symbiotic relationship. Part of the reason why I love breath so much—part of the reason why that's one of my favorite things in the world—is because our respiratory system is the only—it's one of our autonomic nervous system functions, right? The others are our cardiovascular system, our digestive system, our metabolic system. Those things are always happening all the time. They happen automatically in our sleep. We're not thinking about it. We're digesting food. Our hearts are beating. There's a lot going on without our decision making to make it happen. But our respiratory system is the only autonomic function that is both. It's going all the time—we're breathing even when we're not thinking about it. And then we can also consciously change the breath at any moment in time.It's both voluntary and involuntary. So that's my next go-to tool. The first was the body scan with naming the sensations, and the second tool is breath. The most basic breathing pattern, if you've never worked with your breath before, there's something in the yoga practice called equal breath. It's a one-to-one ratio. I like it because it's very accessible. You can do it anywhere, and you can also pace yourself quite easily. You don't have to match anybody else's breath.You would start by just first paying attention to how your breath feels naturally and not try to change it.And you can bring a count to your in-breath, and whatever that count was—maybe you only breathe in for two—you try to breathe out for two. You match the exhale to the inhale. Then over time it might feel accessible to increase by one beat, the in-breath and the out-breath.This rhythm starts to naturally soothe the nervous system. There's a pulsating thing that our internal workings are just vibing with. It's very similar to rocking a baby. It occupies something in our brains—we don't want to be so busy, we don't want to be so scattered. It hones our attention. It's extremely powerful.Nicki: Sam, thank you so much. I feel so calm and content just from hearing you, just from witnessing and practicing these practices with you. And I hope that those of you listening out there, I hope you give these a try. Let us know where we can find you in the world?Sam: I'm a little hidden. I need help getting more present on social media and on the internet. I'm much better in person one-on-one, so, oh my gosh, I would love to meet you all in person. But my website is fulbeingphysicaltherapy.com. My Instagram page is @fulbeing_collective. And I hope to do another Intuitive Eating and Yoga workshop with you, Nicki. So your folks will definitely hear about that.Nicki: I want to thank you for these amazing teach teachings, for introducing us to the nervous system and for giving us all some—oh gosh, I'm going to say this—food for thought. Sorry, that was bad. But the nervous system, how it influences how we're eating and how we're feeling, I just feel like being granted this knowledge—just like you said—makes me feel more compassionate for myself. If there's a better gift out there, I don't know what it is. So thank you for that. And thank you for sharing your beautiful breathwork practices with us.Sam: Thank you so much for having me. I'm so grateful to be connected to you in this way and to connect with your communityNicki: All right. Until next time. Thank you so much for listening. If this work resonates with you in any way, you can support it by leaving a review or comment or sharing it with friends. Also, you can sign up for the newsletter, Mind, Body, Spirit, FOOD, and by becoming a paid member for just $5 a month you help fund this entire project. Thank you so much to all of you who are already subscribed, especially to those paid subscribers. This work could not happen without you. I'm Nicki Sizemore, and as always, remember to nourish yourself with intention and love. Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe

Today I'm launching my podcast (!!), and I must admit I've never been more terrified about a new venture as I am about this first episode. Not only am I experimenting with a new medium, but today I'm also sharing my own story with food. And it's complicated. Food is my creative outlet; it's my favorite pleasure; and it's the focus of my career. And while I currently experience freedom and ease around food, for several years of my life it was my biggest source of anxiety and stress. In this episode I share my story—how a deep-seated fear over my body resulted in borderline anorexia for years in my late teens and early twenties; how I denied that period of history out of shame when I went to culinary school; how I had to confront my past as a new mom with massive digestive issues; how food has became a source of healing, connection and self care. How this is a practice. How it takes compassion. I've never shared this full story, and it's incredibly scary. But although my story is unique to me, I also know that it's not abnormal. Almost everybody I know has had a complicated relationship to food at some point in their lifetime. If this is you, please know that you are not alone. The stresses that we have around food don't come from us, but from sources outside ourself. We are deeply conditioned around food and our bodies, from the media, to our culture, our families, our religions, social media influencers, food corporations, wellness companies… the list goes on (see last week's newsletter). In sharing my story I hope that we can begin to talk about food and our bodies and in a more open way, and I hope that together we can begin to untangle some of the webs that have ensnared us into believing that our bodies aren't good enough. We don't need to use food as a way to control our bodies, but we can use food as a way to care for our bodies in a rich, loving way. Please me know if you give this episode a listen (I've also included a transcription below). If you'd like to share your own story in the comments, I am here for you. I will hold space and listen with love. Thank you from the bottom of my heart for doing the same. xo, NickiEpisode 1 TranscriptWelcome to Mind Body Spirit Food. I'm your host, Nicki Sizemore, and in this podcast we'll explore the rituals, traditions, and cultural influences around food and how they connect us to our minds, our bodies, our spirits, the earth and our communities. This is a space that's dedicated to bringing more presence, ease, and joy into the process of feeding ourselves. Let's dive in.Welcome. I am so excited for this first episode of the podcast, and to be completely honest, also incredibly nervous. For a little background, in this podcast we're going to share recipes, we're going to explore the juicy deliciousness around food, but we're also going to go deep, seeking to understand the interconnection of food with our minds, our bodies, our spirits, the earth, and the people around us. We have a very complicated relationship with food, and my mission is to help us unravel some of that. This podcast is non-dogmatic, meaning it supports no one way of eating. I believe we are all unique and we all have unique needs when it comes to the foods we eat. There are no good foods, there are no bad foods. This is therefore a non-judgmental space but rather one in which we can explore with curiosity. And if we choose to implement some of the practices we discuss in our own kitchens, it's completely optional and it's completely personal.In this first episode, I figured I'd share a bit about myself just so you know who I am. But for most episodes, I won't be alone. We'll talk with chefs, spiritual leaders, farmers, body workers, really anybody who has an interesting story, because the thing about food is that we're all connected to it. Here's where I'm getting really nervous, because I'm going to tell you a bit about myself and my own complicated relationship with food. I'm a trained chef. I went to culinary school in 2005, a few years after graduating from college. And I was actually an anthropology major in college, so with this podcast, I feel like I'm coming full circle. But let's back up a little further.The first question I'm going to ask all of my guests is, “What is your cultural upbringing, and how did it affect your relationship to food?” I thought I would need to answer those questions myself, and it's a bit of a long answer, but I think it's important for setting up why I'm so passionate about exploring food and the ways that we are conditioned around food. I grew up in the Midwest. We ate a very, I guess, meat and potatoes kind of diet. And since both of my parents worked full-time jobs, as a kid we had lots of fast food and takeout. I do want to mention that my mom is a great cook, but at that point in our lives, she did not have the time. However, food was always a huge source of pleasure for me. I was the kid watching Jacques Pépin on PBS instead of cartoons. I loved experimenting in the kitchen.But in high school, my relationship to food began to change. I grew up in the '90s during the low fat craze, and there are so many ways I began to be influenced by the messages I was receiving—from the media, from my family, from the magazines I was reading. I began to fear fat. Literally, this was a fear. I feared fat in the foods I was eating. I felt like the fat would kill me. And I feared it on my body. Diet culture is a beast, you guys. I subconsciously began to believe that my worth was attached to how my body looked, and that my body was something to fear and control.I would say this goes back even further. We live in a very patriarchal society, and even the religion that I grew up with taught me, or the lessons that I took from it at least, were that my body was filled with sin, and there was shame—inherent shame—in my body. All of this got worse in college. And ironically, I hit my lowest point when I was studying abroad in France. And this is such irony when I look back because I was enamored with French culture, and it was really where my love for food blossomed. I was blown away by the markets, by the three-course meals my French mom would make every night. It was so unlike anything I was used to in the United States, and I knew it was what I wanted my life to look like.But at the same time, I dropped to the smallest weight I've ever been and became borderline anorexic. I've always been in a small body (I joke that I have a body of a 12-year-old boy), but I lost a lot of weight. My mind still couldn't relinquish control. My body fears persisted, even while I was enjoying the foods of France. I would skip meals or buy minuscule lunches to "make up for dinner.” And it wasn't until my family visited me near the end of my stay and threatened to take me home that I was finally able to see how far I'd gone. In an effort to control my body, I had completely lost myself. And food, which was my biggest source of pleasure, had also become the biggest source of stress in my life.Just to give you guys an idea, as I mentioned, I've always been in a small frame. I'm five foot nine, but I'm just narrow, no boobs, no hips. I've never been what society would deem overweight, and it doesn't matter. I still hated my body. And I couldn't even recognize that what I felt was hate. I had no connection to my body other than one of fear. So maybe it's more accurate to say I feared my body. I had dropped to under a hundred pounds. And when I see pictures of myself during that time, oh, I just want to reach out and grab her and hold her so tight.France was my rock bottom, and I started therapy when I got back home. And thank God for that. I was able to start unraveling all of the conditioning around food and my body. I began to see how the messages I had internalized were from others, and from their motives of profit and control. And I slowly learned to feed myself again without fear. By the time I graduated college, I thought I was healed. I moved to New York City with my boyfriend, who's now my husband (who you guys will hear from in future episodes!). After working in marketing for a couple of years and hating it with every cell in my body, I went to culinary school. I had the most fun time, and fell in love. From there I started working in test kitchens, in catering, as a food stylist and more. I relished in trying new restaurants and cuisines. Everything seemed great. I was loving it. But this was all on the surface because deep down within, I would still get triggered when I'd read things about clean eating, which basically had replaced low fat, or when I heard people talking about the wellness protocols they were on, which really is a fancy word for a diet. So those old patterns of wanting to control my body through food would resurface and it would take me days or even weeks to work through the trigger and trust my body again. When I look back now, I realize that at that time I had just stuffed that young girl with anorexia into the deepest, darkest part of my shadow. I was so ashamed of her. How could anybody trust me as a chef if they knew I had had an eating disorder? So I completely denied her.Everything changed after my oldest daughter was born. I developed hypothyroidism, I had undiagnosed Lyme's disease for almost a year, and I was testing positive for anti-nuclear antibodies (ANA's), which are often indicators of autoimmune disease. And on top of everything, I was experiencing a ton of digestive issues. I looked like I was pregnant for a year after [Ella] was born. The doctor I was working with just happened to have a functional medicine background and put me on an elimination diet to get to the root of my digestive troubles. I was forced to face my shadow. I had been ignoring my body for years out of a drive to escape my past, eating anything and everything out of sheer resistance because I was afraid of going back to that place of restriction.I was really nervous about the elimination diet. But once I began it, and began to feel better, I realized that I could trust myself. I no longer had to fear that younger self, but I could invite her back in with love and compassion. I had a lot of support during this time—close friends, my doctor, therapists, body workers. I just want to let you know that I didn't do this alone.I started paying attention to how different foods made me feel. I eventually had to cut gluten out completely, which was so hard. I was like, “how am I going to work in the food industry without gluten?” This was before being gluten-free was as easy as it is today. But it was really the best thing that happened to me because I was able to heal my body. It was kind of incredible. Within a few months, my digestion vastly improved, and I tested negative for ANAs. And I realized that yes, food is energy. Yes, it's comfort. Yes, it's stress and all of that stuff. But food is also medicine.This is an ongoing journey. We are constantly flooded with messages, in magazines, newspapers, on social media, from our family, from our culture, about what constitutes "healthy" eating. And it takes conscious attention to recognize what's mine and what's not. I've come to realize that my body is my sacred container and that I can trust her. And what feels good in my body is completely unique to me. And this is a practice. Every day before I pick up my chef's knife, and when I sit to eat, I take two deep breaths and I ground myself. I consciously become present.And listen, there are absolutely times when I forget to listen to my body or when I choose not to because we are not perfect, and that would be boring. There are times when I push my body when I need rest, or when I eat foods that don't agree with me. But when I overdo it, instead of falling back on the pattern that I used to have of feeling guilty, or ashamed, or a fear of lack of control, instead I practice compassion.Gosh, I'm so grateful for this journey and for my relationship with food. Now food has become a source of self-care for me in a much deeper way. I'll share more about my own personal practices with you in future episodes. In talking with so many of you, I've come to realize that my journey, while it is completely unique to me, it is not all that abnormal. Almost everybody I know has had a complicated relationship to food. So I invite you with me on this journey to detangle some of these webs, and to regain our sovereignty as eaters. To regain the pleasure and the joy that can come from feeding ourselves.And we won't be so serious all the time, I promise! We'll have a lot of fun too. But I think it's time that we heal ourselves, and I think this is a really important time to look at food more closely, to celebrate food, but to also recognize the ways in which food disconnects us from ourselves. Before I sign off, there's one more question I'm going to be asking all of my guests. “It's your last meal on earth, what would it be?” Oh, okay. I have no idea. I did not think about this before I sat down! And I have to tell you, I think my answer would change not only daily, but I think my answer would change by the hour.I'm recording this at 09:48 in the morning. It is a freezing cold winter's day, so that absolutely influences my answer. But right now, it would be a bowl of the creamiest polenta with lots of Parmesan cheese and butter. And on the bed of polenta would be the most succulent short ribs you've ever eaten with a rich red wine sauce and a gremolata topping (which has lemon zest, parsley, and pine nuts) for that pop of brightness. And a shaved fennel salad. And definitely a glass of really good wine. And for dessert, oh, for those of you who know me, of course, you know what I'm going to say. A piece of warm apple pie with a scoop of vanilla ice cream.Okay, that's it from me. Thank you for listening. Thank you for letting me share my story. This is really scary for me, and I'm so grateful for you for holding space. I can't wait to hear more about you and your story. Please feel free to share in the comments. If this work resonates with you in any way, you can support it by signing up for my newsletter, Mind Body Spirit Food. You can leave a review or share this with friends. You can even become a paid member to the newsletter for just five bucks a month, and that funds this entire project. Thank you again for listening. This work could not happen without you. I'm Nicki Sizemore, and as always, remember to nourish yourself with intention and love. Get full access to Mind, Body, Spirit, FOOD at mindbodyspiritfood.substack.com/subscribe