Savor Food and Body Podcast

There's only one 1New Year resolution you need to make to improve your health and wellbeing in 2024. Undiet your life.Undieting is an unraveling of all the food rules, beauty standards, and weight-centered health ideals you've been taught by diet culture.Dr. Michelle May returns to the podcast for a discussion on why January is the perfect time to ditch your old dieting and weight loss behaviors and instead pour all your energy into intuitive eating, mindful eating, and undieting.If you've been skeptical of the anti-diet movement, but you want to let go of rigid food rules, this conversation is for you. Listen to why Michelle and I help our clients shift to an undieting mindset instead of anti-dieting.You'll learn why you're not a failure for giving up on your January diet plan on Super Bowl Sunday and never got "back on track" no matter how hard you tried. Plus Michelle shares 3 stages of transformation you must walk through to create a healthy, sustainable relationship with food and improve your health in 2024.Dr. Michelle May, CEO and author of Am I Hungry is a former family physician and a recovered yo-yo dieter. She is the founder of Am I Hungry? Mindful Eating Programs and Training, and the author of the Eat What You Love, Love What You Eat book series. These resources help individuals resolve mindless and emotional eating and senseless yo-yo dieting to live the vibrant life they crave.Hear more about Michelle's background as a family physician turned mindful eating educator and advocate on episode 66 of the Savor Food and Body Podcast - How to tell if you're mindful eating or dieting?Michelle is offering a free 90-minute masterclass called The Anti-Resolution Plan: How to Eat with Ease. You'll learn the 3 stages of transformation to break free from toxic diet culture so you can eat what you love without guilt. Michelle is known for her been-there teaching style, so you don't want to miss this event! It will be well worth your time! Learn more and register at the Free master class: Anti-Resolution Plan Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Hopefully, for you, the holidays are a time for connections, happiness, and joy. However, they can also be a challenging time if your family, friends, or social gatherings trigger emotions stress, and anxiety around food and your body.It's okay to set boundaries with family members who don't support your intuitive eating journey and desire to undiet your life.Undieting is a process of letting go of food rules and rigid exercise routines. This process can trickle into other areas of your life like work, friendships, and intimate relationships - especially if they create extra stress around food and body image. How can you reclaim happiness and joy this holiday season and still practice intuitive eating? By setting a couple of boundaries (or more). It's okay to decline traditional holiday gatherings if trigger anxiety and stress. Find joy in making new traditions - maybe with different friends or family members.  It's also okay to search for holiday happiness and joy even in challenging, unhappy circumstances.  Let's dig into the definition of happiness and joy more deeply.  According to my guest on this week's episode of the Savor Food and Body Podcast, happiness is a binary construct. You're either happy or you're not. Joy, on the other hand, is an embodied experience. It's a physical sensation you feel in your body. In our conversation about happiness and joy you'll hear:Dr. Sethi describes the difference between Joy and happiness, and how she's experienced both in her life.Why the wellness world's definition of resilience isn't helpful in times of stress and what you can do instead.Why finding joy is critical for marginalized communities as a path tohealing from oppression.How does healing trauma and finding joy affect your genes and heal your ancestral body story?Dr. Sethi leaves you with a few tools described in her book that you can use to activate your vagus nerve of the nervous system and help cultivate Joy. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

The holiday season is a busy time of year. There are plenty of ways to distract you from taking care of yourself. Here are 3 ways to use mindful eating during the holidays to stay attuned to your physical and emotional needs. Eating enough consistently is the foundation of mindful eatingMindful eating encourages you to lead with satisfaction when choosing meals and snacksSlow down to enjoy the flavors of the seasonAs wonderful as this time of year is, it's not uncommon to get to December 24 feeling physically and emotionally spent. Use the following mindful eating practices to help make this a season of joy for you and everyone around you.This episode is sponsored by The Midlife Feast Community hosted by Dr. Jenn Salib Huber, @menopause.nutritionistGet resources, recipes, and a community of women to support your journey through midlife - without dieting.Click here to learn more and subscribe! Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

If the fear of holiday weight gain stresses you out, here are 4 tips to help you undiet your holidays and savor more of what matters most – delicious food shared with friends and family.If you're stuck with good-food, bad-food ping-pong thoughts, let's shake up your holiday mindset this year. Instead, lean into savoring the season without food shame, and guilt. Here's how.In this episode, we'll at what the science says about the average amount of weight people gain during the holidays (it's not as much as you think!)I offer you 4 tips to help you avoid the fear and stress of holiday weight gain including:Tip 1: Practice gentle nutrition basics and compassionate curiosity. Tip 2: Practice balanced nutrition with as many meals and snacks as possible.Tip 3: Add variety to meals and snacks without thinking too hard.Tip 4: Move your body in ways you enjoy for 15-20 minutes a few times during the week.There's no guarantee these tips will keep you from gaining weight during the holidays. But if you practice them consistently, they will get you off the weight loss, weight gain roller coaster for good. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Every woman over 40 wants to know the best diet - without actually dieting.This is the “messy middle” between not dieting for intentional weight loss and practicing intuitive eating with intention.If you've ditched diets but don't know how to get started with intuitive eating, or you wonder if intuitive eating is the best diet for women over 40 (i.e. will intuitive eating help you lose weight). This post is for you!As a woman in your 40s or 50s, you've spent your adult life influenced by messages about the best diet for women to lose weight.From puberty, you were taught the size and shape of your body mastered. Since then, you tried all the weight loss plans, programs, and apps. Your weight has shifted up and down more times than you can remember. You're tired. You're frustrated that your same weight loss tricks don't work like they used to. Now what?Listen to hear how you can get yourself out of the messy middle by applying an expansive vs. contractive mindset.Join the Midlife Feast Community: https://bit.ly/MidlifeFeastAffiliateFor additional resources in a support community of women over 40 just like you. Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Why do you exercise, or not? If you're a woman over 40 who struggles with motivation to exercise, this episode is for you.  If you've been focusing on exercise to lose weight, but you're not getting the results you want, it's time to shift your priorities. Learn how to shift your mindset from "shoulding" to wanting to move your body in ways that promote your physical and mental health. Steph Gaudreau, CISSN, NASM-CPT (she/her/hers) helps athletic women over 40 fuel themselves better, get stronger, increase their energy, and perform better in the gym. She's a sports nutritionist and lifting coach.Steph shares how being teased for her body size in high school encouraged her to become an under-fed athlete and what she did to recover.It's no secret that strength training in our 40s and 50s can improve the quality of life in our 70s and 80s. Steph explains why women over 40 need to pay more attention to building strength as we get older and how can we do this without falling into the dumpster fire of diet culture.We talk about ways to cut through the diet culture sports nutrition noise so you can know how to fuel an active lifestyle and create a more expansive life. In her best-selling book, The Core 4, Steph details a four-pillar approach to getting stronger, embracing your body, and owning your power. Steph has a degree in biology – human physiology. She is a Certified Sports Nutritionist from the International Society for Sports Nutrition (CISSN), a Certified Personal Trainer (National Academy of Sports Medicine), and a Menopause Coaching Specialist (Girls Gone Strong).Her podcast, Fuel Your Strength, started in 2015 and has 4+ million downloads. She's an international speaker and has been featured in Outside, SELF, and ESPN Radio.  Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

What would you do if you realized the business and life you had created for yourself and your family was built on diet culture fraud? After significant soul searching my guest completely changed her professional identity to heal her relationship with food and her body.Deanna Schober co-founded Built Daily and co-hosted the 5-star rated Fitness & Sushi podcast alongside her husband, Tony. Together, they have helped thousands of women break the yo-yo diet cycle, get their health on track, and achieve their naturally healthiest weight by healing their relationships with food, their bodies, exercise, and their minds.Listen to Deanna's story about how she unraveled her relationship with food. Why she made the difficult decision to ditch her career built on diet culture?What it was like to transition (personally and professionally) from being a weight-loss/wellness coach to an anti-diet, intuitive eating coach.You can hear more of our conversation in my interview with Deanna on the Fitness and Sushi PodcastLearn more about Deanna and Tony's work on their website Built Daily Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

As a woman in midlife, you know how busy and demanding life can be. Between careers, family, and social commitments, it's easy to overlook the importance of brain health after 40. But let's pause for a second and consider this: a healthy brain is key to your overall well-being – and helping you tackle that growing to-do list.Here are 7 essential strategies to help you nurture your brain health after 40, and boost your cognitive vitality.How to beat brain fog with exerciseHow certain foods can affect brain health after 40Why giving your brain a workout is essential for mental clarityHow to get better sleep to improve cognitive functionWhy deep breathing helps you stress less and increase brain vitalityWhy it's important to create meaningful connections after 40How to be proactive with your physical and mental health check-upsBrain health after 40 doesn't have to be complicated or diet-y. Your brain deserves your attention and care as you embrace your 40s and beyond. By incorporating these 7 strategies into your daily life, including intuitive eating, gentle nutrition, and considerations for perimenopause and menopause, you can nurture your cognitive vitality, keep your mind sharp, and boost your overall well-being. It's never too late to prioritize brain health, and the benefits are long-lasting. Empower yourself with knowledge and healthy habits to ensure a vibrant brain at every stage of life. You've got this!Sign up for Savor Group Counseling Program: https://alpinenutrition.ck.page/savorgroupcoaching Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

Have you felt more brain fog since you turned 40? Do you forget little things like where you left your keys or if you're like me, forget a fully packed backpack in a friend's garage 350 miles away?Brain fog and forgetfulness are common symptoms of perimenopause and menopause. They can make you feel like you're doomed with early onset Alzheimer's. But it doesn't have to be that way. What you eat in midlife can have a dramatic effect on your brain health both immediately and in the future. Listen to this episode to learn what you should eat for a healthy brain in midlife and beyond!Dr. Annie Fenn MD is the founder of the Brain Health Kitchen, the only cooking school of its kind focused exclusively on brain health and helping people prevent cognitive decline through food and lifestyle. After 20 years as a board-certified ob-gyn, she traded in her stethoscope for an apron to pursue her passion for the culinary arts. It was her mother's diagnosis with dementia that helped Fenn find her path and her new calling, one that enabled her to not only help her mother but also create a significant and meaningful impact on others. Find her on Instagram at @brainhealthkitchen. Here's what you'll learn in our conversation:Annie explains what cognitive symptoms she saw in her female patients, friends, and colleagues as they entered midlife and what support she offered them.What is the MIND diet and how it's similar but different from the Mediterranean Diet?Annie shares tips from her new-ish book, The Brain Health Kitchen, which explains the research of the MIND diet with a few unique twists. Finally, discover the top 10 recommended foods you can add to your diet to support brain health and why - especially for women over 40.I love Annie's compassionate non-diet approach to support overall health in midlife and I think you will too. Grab your journal and pen, you're gonna want to take notes with this one! Get show notes and additional resources on my website www.alpinenutrition.orgWhile you're there, download the free guide The Top 5 Foods for Women Over 40.If you're ready to break free from dieting without the confusion of how to eat healthy in midlife, get on the waitlist for my small group counseling program. Finally, if you like what you heard, subscribe to the show, leave a review, and share the episode with a friend!

This superfood gets a bad wrap, but here's why you needed it in midlife. Welcome back for a season 3 live bonus episode of the Savor Food and Body Podcast. I'm your host Amanda Bullat and undiet dietitian and certified intuitive eating counselor. Get 6 Strategies to help you thrive in midlife. Download the guide! https://alpinenutrition.ck.page/thriv... Bone, skin, and hair health as well as insulin resistance, menstrual cramps, and fatigue are common concerns for women during perimenopause and menopause. Today I want to talk about a superfood plant that gets a bad wrap but could become an essential part of your midlife wellness tool kit. NOTE: This information is for educational purposes only and does not replace medical, nutritional, or mental health advice from your care team. For some people, nettle can be a strong diuretic. Do not combine nettle with any other medications or supplements without consulting your medical care team. Source: Alchemy of Herbs: transform everyday ingredients into foods and remedies that heal by Rosalee De La Foret   Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  

What is perfectionism costing you after 40? Time, money, relationships, your health. The images you see in the media make flawless perfection look easy. You think, "If I don't strive for perfection, I'll be seen as letting myself go."   For decades, you've tried to be everything for everybody - your family, friends, boss, community, career. You make perfectionism look easy. At least that's what people see on the outside.   After 20, 30, or 40 years of trying to live up to increasingly high standards, you break. Now what? How do you get on with your life after being a victim of diet-wellness-beauty culture (perfectionism)?   Iona Holloway was the queen of making over-achieving look easy. Naturally gifted in sports, art, and academics, Iona was a real Renaissance woman, but it all came at a cost.   Listen as Iona shares how perfectionism played a critical role in her previous relationship with food and her body.   As we talk about her best-selling book Ghost, why perfect women shrink, Iona reveals what finally tipped her over the edge to get the help she needed and recover from years of binge eating, shame, and paralyzing self-criticism.    Iona explains her definition of inner child work and how she helps people (mostly women) "clear the muck, find the gold, and get on with their lives."    My favorite part of our conversation was talking about this quote from Iona, "I believe that women learning how to be comfortable being themselves in this world is activism." Iona shares a few tips on how you can be an activist by healing your relationship with food and your body.    We wrapped up the conversation by exploring why it's essential to validate your experiences of being wounded by diet culture and more importantly, how to get on with your life by being an agent of change for generations of women and girls to come.    Iona's work is rooted in her own experiences as a high-functioning but struggling invisible woman. She explains how breath work supported her unconventional recovery from a 20-year battle with an eating disorder and depression.   Something she learned on the long road home: it's never too late to remember who you are. Iona is tough as old boots but soft like a marshmallow. Her ZeroFluff™ breathwork app Soul, intensives, and psychedelic live experiences help you do three things: clear the muck, turn the stone in your chest back into a beating heart, and burn bright (not out) in your life and work.   Get started with Soul: https://soulbreathwork.com/glow   Purchase Iona's best-selling book - Ghost: Why Perfect Women Shrink   From Bookshop.org: "Iona Holloway woke up one day and knew she could never go on another diet. She was willing to sacrifice her "perfect body" if it meant she felt whole-not lost, ashamed, and hopeless. She became her own guide on the hard journey of coming home to herself."     Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  

"Should the spices go in this cabinet or that drawer?" "Did you even notice the special jam I bought for you?" Who knew questions about spices or what's in the fridge could challenge emotional intelligence?  Emotional intelligence affects all relationships - even your relationship with food. My guest in this week's episode is no stranger to navigating emotional intelligence in all areas of her life. Aaliyah Mora-Khan specializes in helping leaders, professional athletes, artists, and everyday folks embody their emotional intelligence.  Aaliyah explains why it's important to distinguish between embodiment as a verb rather than a noun - especially with intuitive eating in midlife.  We talk about how embodied emotional intelligence relates to your relationship with food. Aaliyah shares her Kitchen Dance story about how emotional intelligence and cultural heritage show up in how you approach your kitchen. The Kitchen Dance is a beautiful example of how understanding cultural influences your affect patterns of behavior (with food and exercise). Aaliyah talks about her relationship with food as it reflects patterns of behavior that can be traced back to her grandparents fleeing India over 100 years ago due to famine. She explains how the generational food story of her family mixed with her childhood trauma creates her modern-day patterns with food.  Finally, Aaliyah reminds us that everyone has a food and body story. She offers strategies to help you create your own Kitchen Dance to support a healthy relationship with food and your body.  Aaliyah Mora-Khan is a Modern Elder. She focuses on centering leaders in their own embodied emotional intelligence and cultural heritage. Aaliyah has been facilitating deep transformational change for over a decade. Her clients range from professional athletes and artists to corporate leaders, and also everyday folks around town. Aaliyah co-creates an environment where clients can improve relationships, navigate professional challenges, and increase literacy about their own energy. In turn, these changes can help identify and dissolve generational trauma, clean up relationships with money, and integrate mindfulness into daily activities. Resources: Aaliyah's website: https://www.touchingtheemotion.com/ Episode 91 with Mimosa Collins: https://alpinenutrition.org/embodiment-important/  Get more resources on the Alpine Nutrition Blog: https://alpinenutrition.org/blog/ Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  

If you're a woman in midlife, you've probably Googled "How to lose weight in your 40s." And you've probably heard hundreds of ways to "lose the meno-belly." Seeing your body change after 40 is disruptive to your body image. It's distressing - especially when your typical dieting tricks don't work like they used to. Which means, it's time to try different instead of harder. What if you shift your focus from what the scale says to how you see your body? If you learn how to improve your body image after 40 you set yourself up for decades of food peace rather than continuous weight cycling.  My guest in this episode is very familiar with the diet cycle of losing and gaining weight. After the birth of her son, she decided enough was enough. She didn't want to pass on negative body image and harmful beliefs about food to her son.  It was time to do something different instead of harder. Listen as pro-age body acceptance coach Michelle Viña-Baltsas talks about her journey with body image and how it's changed in midlife.  Michelle explains how she defines a healthy body image, and why a negative body image is common for women in menopause.    We answer the frequently asked question, "Can someone have a healthy body image and want to look more fit?"   Finally, Michelle shares how she helps women in midlife to make peace with their bodies while supporting their health goals.    Michelle Viña-Baltsas is a pro-age body acceptance coach and certified intuitive eating counselor. For 10 years she's been coaching women ready to release unrealistic societal expectations so they can rediscover embodied eating, feel visible, and recognize their self-worth beyond their outward appearance.    Resources:   Episode 45: How to love your body during Perimenopause with Nina Manolson   Episode 30: Positive body image: how to achieve body confidence in Your 40s with Val Schonberg   Download a copy of Michelle's Free Body Compassion Guide: 12 Tips for Cultivating Body Acceptance in Midlife & Beyond  Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, and share.  This kindness helps other women in midlife find the show too!  

Here's an unpopular opinion I haven't shared before. If you're a woman over 40, I want you to be more selfish. Download the Thrive Guide to learn why selfishness in midlife is essential https://alpinenutrition.ck.page/thrive-guide I've been a nutrition counselor for over a decade, but this thought just occurred to me as I was participating in an internet-breaking live event last week, hosted by Matthew McConaughey. You may have heard of him. At the start of the event with over 2 million people tuning in from over 150 countries, McConaughey asked us "Why are you here?" The wrap-speed live chat was flooded with desires for connection, to feel more whole, to find more confidence, and to find hope or love again. I don't know what percentage of the total audience was women, but when asked in the private event-related Facebook Group what "badass ladies" attending the event wanted more of, the comments were overwhelmingly about lifting each other up, asking for what you need, and believing in yourself. How can you do any of that if you're not selfish? McConaughey said someone once told him, "You sure think a lot of yourself." And his reply, "Well if I don't who will?" Think about that. If you don't think about yourself, put on your own oxygen mask first, who else will? Mic drop. How can you practice savoring food and your body if you don't think of yourself? How can thinking of yourself lead to more stress resilience, better sleep, and fewer midlife mood swings? Most importantly, how can thinking of yourself more benefit others? Hit play and let's dive into these questions!   Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Have a better relationship with food. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  

What is embodiment? How does it relate to body image? Why should women over 40 care about embodiment?   As I share with my clients and group members, "to have a healthy relationship with food and your body, you have to get out of your head and into your body."   That's my definition of embodiment. As you'll hear in this interview with fellow non-diet dietitian Mimosa Collins, embodiment is about "bringing awareness of your body from the inside out, rather than the outside in."   In other words, the more you can connect with your body from the neck down rather than react to your body (or cultural messages about your body) in your head, the more you'll be able to honor basic physiological cues like hunger, satisfaction, and fullness.    By honoring your body's basic needs on a regular basis you'll build a relationship with your body based on trust in spite of all the physical, mental, and emotional changes after 40.    Mimosa shares the story behind why her private nutrition counseling practice is called, Rejoyn Wholeness, and what the name means to her personally and professionally.    We talk about how she explains embodiment to her clients and encourages them to reconnect with their bodies from the inside out.    Plus, Mimosa offers tips on how to become more embodied and help you have a more peaceful relationship with food and body - especially as your body changes in midlife. Mimosa Collins RDN (she/her) is a registered dietitian and supports individuals of all ages and genders to heal their relationship to food in her virtual practice, Rejoyn Wholeness. She is certified as a Be Body Positive Facilitator and is experienced with Internal Family Systems Therapy and Holistic Resistance's Racial Justice facilitation. Mimosa is honored to support individuals and families to heal their relationship with food and bodies. She's worked in a variety of settings, including immersive organic farm experiences, sexual empowerment workshops, community kitchens, and eating disorder treatment centers. Mimosa experiences the following privileges: thin, able-bodied, white-passing, cis-gendered, neurotypical person. As part of her commitment to liberatory care, Mimosa is committed to dismantling systems of oppression and unlearning internalized narratives around systemic power dynamics. Mimosa approaches her work from a non-diet, pleasure-forward, abolitionist perspective. This approach honors the person and their body on their individual journey toward freedom.   Episode Resources: Mimosa's website: www.rejoynwholeness.com *Handbook of Positive Body Image by Niva Piran and Tracy Tylka *Fearing the Black Body; the racial origins of fat phobia by Sabrina Strings   Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Improve your relationship with food in midlife. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!     *Affiliate link to Bookshop.org. Support independent booksellers and my nutrition counseling practice. Thank you!

If you've ever felt completely shut down with overwhelm, stress, anxiety, and other difficult emotions and then found yourself at the bottom of a bag of Oreos or tortilla chips, this live episode is for you! In this recorded live episode, I'll explain 4 reasons you're likely emotionally eating and show you how to connect the dots between emotional burnout, fuckit eating, and body image. Resources mentioned in the show: Episode 89 with Meghan Thomas: https://alpinenutrition.org/fix-emotional-burnout/ Contact me with questions and comments: https://alpinenutrition.org/contact/ Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Learn how to thrive in midlife. Download the Thrive Guide Get on the waitlist for SAVOR Group Counseling. The next session starts in October 2023. Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

What emotion are you feeling right now?  Happy, sad, angry, lonely? What happens if your emotions get stuck in your body?   Nine times out of ten when I talk with clients and group members about body image and emotional eating, the conversation comes back to emotional coping. Especially if the person didn't learn how to express emotions as a child or it wasn't safe to express difficult emotions.   Have you read Atlas of The Heart by Dr. Brene Brown? Use this affiliate link to buy a copy from Bookshop.org - thank you!   According to research by Dr. Brene Brown, most people are aware of only 4 emotions happy, sad, angry, and lonely.   This limited vocabulary to describe what you feel can keep difficult emotions stuck in your body and limit opportunities for human connection and vulnerability.    Learn how emotions affect your relationship with food and your body. Download the Thrive Guide.    My guest in this episode is Meghan Thomas the host of the Emotional Expedition Podcast.    Meghan shares how her personal experience with medical trauma lead her to research how emotions can get stuck in the body to create dis-ease.    We discuss how this quote by Brene Brown applies to Meghan's story and her work:   "When we name an emotion or an experience, it doesn't give that emotion or experience more power, it gives us more power."   Meghan explains how trauma and emotions get stuck in your body when you don't have the tools to move the emotions through your body. This can lead to emotional coping with food, food guilt, and body shame.   Meghan offers strategies that can help women in midlife connect, process, and move through difficult emotions like stress, emotional overwhelm, and burnout.   Meghan Thomas is the host of the Emotional Expedition Podcast. Her podcast was born out of the many challenges she has experienced in her life and her understanding that emotions and trauma get stuck in the body. Releasing those stuck emotions first starts with the awareness of what we are feeling in the first place and then doing the work to move it through the body.    Links: website: https://www.meghanthomas.com podcast: https://www.meghanthomas.com/podcast Instagram: https://www.instagram.com/emotional_expedition/   Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Why is it hard to lose weight after 40? Download the 5 reasons and what to do about it!   Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

If you struggle with feeling confident about how your body looks in midlife, but you can't connect to the body-positive messaging directed at millennials, this episode is for you! I see body image after 40 as a collision between a lack of self-confidence and health concerns.  Let's get you out of this collision and thriving in midlife with more self-confidence and better health! Download the Thrive Guide https://alpinenutrition.ck.page/thrive-guide Here's what you'll learn in this episode: Why the messages of thinness equal health, confidence, and relevance are especially problematic when you're over 40.  How those messages are body image disruptors and how to deal with them - Body image is an inside job!  How external messages affect your perceptions of your body and how you can learn to recognize body image disruptors such as media, relationships, and symptoms of perimenopause and menopause. You'll learn to reconstruct your beliefs about confidence and relevance. Spoiler alert, being thinner with better skin, hair, legs, butt, arms, or stomach won't make your life perfect!  Instead, start to connect with what you value in life beyond the scale or perfect body images.  Remember "comparison is the thief of joy!" It keeps you in a contracted small mindset and limits your self-confidence. It keeps your life small! Go for expansion in life!  Book a discovery to learn more about my take on body image in midlife https://alpinenutrition.org/contact/ Get more "health after 40" resources at www.alpinenutrition.org/blog Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

When did you first realize you had a body?  Even more so, when do you first remember your body needed to look a certain way to be acceptable?   Whether it's your weight, the shape of your body, the color of your skin, or the clothes you wear, from a very early age you absorbed cultural messages that told you what an acceptable or desirable body is - especially as a woman.    If you're like most of the women I work with and myself, those messages became loud and clear about the time we entered puberty - around 9-13 years old.   Fast forward through 3 decades of beauty, health, and wellness messaging, and now you're over 40.   You're still concerned about body image but not it's not about trying to look like the cover models in Women's Health or Prevention Magazines.    After 40 it's about the healthiness the models promote. The healthy skin, toned legs, arms, butt, and abs even after birthing X-number of kids. How centered and confident the women seem no matter what hardship they've overcome. This is body image after 40.    My guest is Sabrina Magnan a Holistic Health Coach who helps chronic dieters heal their relationship with food and overcome binge and emotional eating so they can enjoy food without guilt or shame.    Sabria shares her personal story about body dysmorphia, toxic body positivity, and her flawed beliefs about bodies as a young competitive synchronized swimmer.    We talk about set point theory and how chronic dieting and hormonal shifts affect your genetically designed set point range for weight.    Sabrina explains how stress and burnout related to the pursuit of body and health perfection can backfire when it comes to your wellness goals after 40.   We wrap up with a closer look at body image and self-esteem and how the two dramatically influence each other - especially during body changes and hormonal shifts in perimenopause.    Learn more about Sabrina's work on her website: www.sabrinamagnan.com Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Why is it hard to lose weight after 40? Download the 5 unique reasons and what to do about it! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

Can you meal plan with intuitive eating? How do you eat intuitively if you're following a meal plan? What if you don't want to eat what you planned? And what if meal planning feels too diety?   These are some of the most common questions I get from clients and group members when it comes to intuitive eating - right under Will intuitive eating help me lose weight?   Meal prep and planning are an integral part of Gentle Nutrition, Honor Your Hunger, Know Your Fullness, and the Body Respect Principles of Intuitive Eating.   Intuitive eating can help you eliminate food rules in the kitchen - rules that are leftover from your dieting days. Rules like low-fat, low-carb, low-calorie, etc make cooking difficult, not fun, and definitely not satisfying.    This episode will help you kick diet culture out of your kitchen and improve your cooking skills.    Jessi Holden, MS, RDN has been a registered dietitian nutritionist since 2013. She specializes in culinary nutrition through the lens of intuitive eating. She helps beginners learn how to cook healthy meals in an approachable and fun way.   Jessi is the owner of The Kitchen Invitation where she welcomes cooks of all skill levels to get creative in the kitchen - without diet culture food rules. She hosts an online community and podcast to help beginner cooks solve common cooking dilemmas and feel inspired to be open and flexible when it comes to meal planning and prep.   Here's what you'll learn from our conversation:    1. What does Jessi mean by "nutrition is meant to be livable, doable, and fun so grab your apron and let's dive in!"   2. How Jessi helps women keep diet culture out of the kitchen.   3. Help! I'm over 40 and I never learned how to cook! Is it too late? How you can get some cooking skills while juggling a busy life.    3. How Jessi helps clients find their meal prep and plan personality.   4. Plus Jessi shares her top 3 tips for busy women in midlife to keep meal planning, shopping, and prepping easy - especially if they're juggling multiple food preferences in their families.    Follow Jessi on Instagram: https://www.instagram.com/the.kitchen.invitation/ And her website: https://thekitcheninvitation.com/    Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Why is it hard to lose weight after 40? Download the 5 reasons and what to do about it! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!      

In this solo episode, I walk you through 6 simple strategies that will give you clarity and motivation to kiss food rules and body shame goodbye forever and  reclaim your freedom with food and your body. Here's what you'll learn: Why ditching your scale is essential to move past diet mentality Why being thin doesn't mean you're healthy and being fat or having larger bodies doesn't mean you're unhealthy How burnout in midlife can lead to emotional eating and following the binge-restrict cycle. Why self-nourishment from food, exercise, and mindfulness is the key to breaking the binge-restrict cycle with food   Download the companion Thrive Guide: https://alpinenutrition.ck.page/thrive-guide and following along with the episode. Sign up for the live master class on March 29:  https://alpinenutrition.ck.page/masterclassmarch29 Sign up for the live master class on April 5: https://alpinenutrition.ck.page/masterclassapril5  Get on the waitlist for small group counseling in April: https://alpinenutrition.ck.page/savorgroupcoaching  Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel   Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

How much protein should you eat to maintain or build muscle after 40? Will eating more protein help you lose weight? These are the questions we answer in part 3 of the mini-series The Best Nutrition Advice for Women Over 40 Culinary instructor and nutritionist Ami Karnosh is back to bust myths about high-protein diets and answer the timeless question of how much protein you need to be healthy.  We talk about why you shouldn't replace carbs with protein. Why protein is essential for satisfaction and reducing the urge to binge on carbs. Plus how to increase the variety of protein food sources and boost your overall wellness in midlife. You can hear more of Ami's best nutrition advice for women over 40 in the following episodes: Why carbs matter in midlife episode: https://alpinenutrition.org/why-carbs-matter-in-perimenopause/ How to make (holiday) baking healthy episode: https://alpinenutrition.org/healthy-holiday-baking Ami Karnosh is a Nutritionist with a Masters of Science degree from Bastyr University. Early in her career, Ami published Let's Eat, A Book About Food to introduce eating the rainbow to kids of all ages. Ami later co-founded the Yummy Mummy Cookie Company – nutrition you need in the cookies you want. Since retiring from the business, she currently helps companies create and adapt recipes for specialty foods and teaches people how to easily cook nourishing meals in their own homes. You can learn more about Ami's work by visiting her website: https://thenutritionadvocate.com/ Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Get on the waitlist for group counseling starting in April! https://alpinenutrition.ck.page/savorgroupcoaching  Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!

One of the most frequent comments I hear from my clients and other women in midlife is "I should be cooking more at home (aka from scratch). I know I'd be healthier if I didn't use Door Dash, Uber Eats, or the local deli counter so much. I just don't have time!" After further exploring, what they're often saying is, "I feel like I'm being lazy like I should be doing more for my family's health - for my health." Here's my response to these thoughts in this week's short solo episode recorded live on Facebook and YouTube. Plus get my advice on how to make quick easy meals from scratch without ever looking at a recipe! Get resources for intuitive eating in midlife at www.alpinenutrition.org/blog Got questions or comments about today's topic? Contact me here: https://alpinenutrition.org/contact/ Get on the waitlist for the next season of group counseling starting in April: https://alpinenutrition.ck.page/savor... Watch the video on the Savor Food and Body YouTube Channel under the LIVE tab   Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!

Is it healthy to eat fat during perimenopause? Which fats are the healthiest? What if you have high cholesterol? What if you want to lose weight?   Like many women in midlife, you probably grew up in the fat-free Snackwells snacks era of the 80s and 90s.    You were taught that food higher in fat is higher in calories, and if you ate higher-calorie foods you'd gain weight.   At least that's what I remember hearing from my Mom and Aunt based on the latest article they read in Good Housekeeping or Cooking Light magazines. But as we moved into the new millennium, the nutrition tides shifted.   In the early 2000s researchers reveal that carbs were more to blame for chronic diseases like heart disease and diabetes. Fat was off the hook after nearly 30 years of nutrition shame.   Now that you're in midlife, you've internalized the fat-free messaging, AND you've played around with low-carb diets for the past 20 years. You've survived the biggest nutrition ping pong game of the century! Still, confused about what healthy eating means?   Our best nutrition advice for women over 40 series continues with nutritionist Ami Karnosh. In this episode, Ami will debunk MANY of the myths we learn about fats in the 80s, 90s, and early 2000s.    Ami explains the different types of fats, how they are related to cholesterol in your body, and how they affect your cholesterol lab values.   Not all fats are created equal when it comes to heart health after 40. Ami explains why!   Struggling with dry skin, hair, and vagina? How much fat do you need to be healthy, luscious, and lubricated in midlife?   As a culinary instructor, Ami shares which oils and fats to use in the kitchen to get the most satisfaction and flavor out of your dishes.   You can hear more of Ami's best nutrition advice for women over 40 in the following episodes:   Why carbs matter in midlife episode: https://alpinenutrition.org/why-carbs-matter-in-perimenopause/   How to make (holiday) baking healthy episode: https://alpinenutrition.org/healthy-holiday-baking    Ami Karnosh is a Nutritionist with a Masters of Science degree from Bastyr University. Early in her career, Ami published Let's Eat, A Book About Food to introduce eating the rainbow to kids of all ages. Ami later co-founded the Yummy Mummy Cookie Company – nutrition you need in the cookies you want. Since retiring from the business, she currently helps companies create and adapt recipes for specialty foods and teaches people how to easily cook nourishing meals in their own homes. You can learn more about Ami's work by visiting her website: https://thenutritionadvocate.com/   Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Get on the waitlist for group counseling starting in April! https://alpinenutrition.ck.page/savorgroupcoaching    Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

"There will always be more cookies...chocolate, and brownies." How do you fix binge eating? Here's why binge eating can happen and how you can stop the binge-restrict cycle before it starts. I remember hearing Evelyn Tribole and Elyse Resch, the co-authors of intuitive eating, talk about a poem that a client wrote about there will also be more brownies. It was the client's way of practicing full permission with food and understanding their fullness. I forgot this practice last week while making and eating chocolate chip cookies from my favorite recipe by Lisa Crawford owner of The Tiny Kitchen. As my hand scraped the bottom of the cookie tin I thought, "what happened? Did I just binge my way through 2 batches of cookies in 3 days?!?" On the Savor Food and Body Podcast - Learn more about mindfulness, meditation, and intuitive eating on this week's podcast episode with Jenna Holenstien. https://alpinenutrition.org/blog/   Get out of the binge-restrict mindset for good with small group coaching starting in April. Join the waitlist! Click the link below to get all the details https://alpinenutrition.ck.page/savor...   Free drop-in office hours Wednesdays in March at 5 PM Pacific. Here's the link to join: https://alpinenutrition.ck.page/offic... Get more intuitive eating resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

What's the difference between mindfulness and intuitive eating?   If mindfulness is the umbrella, intuitive eating is the person holding the umbrella while a downpour of diet culture BS rains down.   In the words of Dr. Michelle May, mindfulness "isn't about being good, it's about feeling good!”    Meditation and other mindfulness practices can help you reconnect to your hunger, satisfaction, fullness, and compassionate curiosity - all of which are fundamental intuitive eating skills.   Jenna Hollenstein, MS, RD, CDN, is a nutrition therapist, meditation teacher, and author of five books. Her work combines intuitive eating, trauma-sensitive mindfulness, polyvagal theory, and other embodied modalities.   Her latest books include Intuitive Eating for Life: How Mindfulness Can Deepen and Sustain Your Intuitive Eating Practice and Eat to Love: A Mindful Guide to Transforming Your Relationship with Food, Body, and Life.    Jenna's work has been featured in Forbes, The Wall Street Journal, Self, Health, Lion's Roar, Mindful, Vogue, Elle, Glamour, Women's World, and U.S. News & World Report.      Here's what you'll learn from our conversation:   1. Jenna describes her own unraveling and recovery from alcohol through her meditation practice and intuitive eating. She shares, "when I began meditating, my brain exploded with all the connections between Buddhist philosophy and the behaviors and substances we use to change how we feel: dieting, drinking, shopping, working, etc."   2. In her newest book Intuitive Eating for Life, Jenna talks about the 4 foundations of mindfulness and how can they support the practice of intuitive eating (especially in midlife).   3. We talk about our definitions of intuitive eating as a practice of mindfulness - one that you get to do at least 3 times a day!   4. Finally, Jenna shares how meditation can support an intuitive eating practice in midlife.     Learn more about Jenna's work on her website: https://www.jennahollenstein.com/   Join Jenna for a free meditation for intuitive eaters:  https://www.jennahollenstein.com/free-meditations    Get show notes and resources at www.alpinenutrition.org/blog Get on the waitlist for the April session of Savor Group Coaching Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

Recorded during this week's live session. This one word will have a profound effect on how intuitive eating can support your health in midlife. Join these sessions live on Wednesdays at 10 AM Pacific Time on Facebook @alpinenutrition and YouTube @savorfoodandbody Amanda Bullat RD Get intuitive eating resources at www.alpinenutrition.org/blog Follow on Instagram https://www.instagram.com/alpinenutrition/ Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

Recorded during the live session I hosted on Feb 22.   Behind the scene's vulnerability check. I haven't shared this part of my midlife story before.   If you've been chasing your ideal weight for decades and now your dieting tricks don't work anymore after 40, I hope this helps!   Get intuitive eating resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

What's the most iconic movie phrase in 1989? If you're a woman, it's arguably "I'll have what she's having" from the movie When Harry met Sally starring Meg Ryan and Billy Crystal. The diner scene when Meg Ryan falls into erotic ecstasy with ohs, yes-es, and exclamations over her burger and milkshake while other women in the diner watch with envy is a classic. If passion like that isn't in your sexual relationship because of stress, anxiety, symptoms of perimenopause and menopause, or all the other curve balls life throws at you after 40, this podcast interview was created with you in mind. My guest, intimacy coach, Amy Color helps people connect and have playful relationships with love lives they love. Amy became the intimacy professional she went looking for and couldn't find. She created solutions to conventional talk therapy or pills, that solve real intimacy problems for real people in real relationships. She's written THE BOOK on intimacy: The Huddle: How To Score In Sex & Love. As you'll hear in this episode, Amy is a memorable speaker. She's delivered an epic TEDx talk, Better Intimacy For Better Sex with over 1M views. Amy Color wants everyone to stop fighting and feel the love connection. ~ Mm-hmm. Here's what you'll hear in our conversation: What's Amy's story? Why did she become an intimacy coach? How does body image get in the way of creating a meaningful sexual relationship and what does it mean to #freethejiggle? Help! He has a porn issue, erectile dysfunction, bad technique, doesn't initiate well, unattractive smell or touch - how can women work with their partners to address these complaints rather than think it's their fault? How to get a man to show up in other rooms of the house - and how does this help a coupler build emotional intimacy ("stay connected. Mm-hmm.") Amy shares her best advice for women in midlife who want to re-spark an intimate relationship that feels like "you're just roommates with a mortgage."  Learn more about Amy's work and other ways to heal your relationship with pleasure and intimacy in midlife with the resources below.   Resources:   Interview with Dr. Alexandra Stockwell, MD https://alpinenutrition.org/have-great-sex-after-40/   Amy Color's TEDx TalK, Better Intimacy for Her, Better Sex for Him & Vice Versa: https://youtu.be/UkQ6FBltdYU   Amy's book, The Huddle: How to Score in Sex & Love   Amy's website: https://www.amycolor.com/   Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

Hey there! In today's live session, I answer a common question about how to support your heart health with nutrition in midlife. Plus, if you feel more chaotic than confident with food, I've got just the midlife hack that will help you know exactly how to nourish your body anytime, any day. You can learn more about this midlife hack on the blog: https://alpinenutrition.org/chaos-to-... I'd love to hear from you! In the comments below, tell me 1 way you're going to nourish yourself this week. Got questions? I'd love to answer them! Contact me here: https://alpinenutrition.org/contact/  Watch the recorded live video on the Savor Food and Body YouTube Channel Get more resources to help you undiet your life on the blog How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

What keeps women in midlife from having great sex? Body image.   That's the short answer. Of course, there are many other factors like stress, trauma, and symptoms of perimenopause that get in the way of experiencing sexual pleasure after 40.   But if you don't feel sexy in your body, if you can't give yourself permission to experience sex differently than you did in your 20s and 30s, your sexual well-being is shot.   I'm talking with Sarah Rose Bright an Intimacy and Sex Coach, and the founder of The Sexy Life Podcast. She helps women and couples enjoy sex and pleasure by creating deeper intimate relationships in midlife.   Listen to our conversation as we discuss the intersection of body image and sexuality for women in their 40s and 50s. Here's what you'll learn: How Sarah defines a healthy intimate relationship. Sarah's advice on how to keep a healthy sexual relationship going while experiencing body changes in midlife Why letting go of assumptions, expectations, and performance is key to sexual satisfaction in midlife How your desire for sex can change in midlife - including how you want to experience it. How to look after your sexual health (including your parts, vulva, and vagina) in midlife Sarah's 3 tips on how to have a positive experience with sexuality in midlife If you're struggling with sexual well-being after 40, this episode will help validate your experience, answer your question "why me," and help you find pleasure in the bedroom in midlife. Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel Sexuality and food have ALOT in common. How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    Resources:   *Book - Second Spring by Kate Codrington *Book - The Pleasure Gap by Katherine Rowland Sign up for Sarah's newsletter and guided audio practice for breast massage https://www.sarahrosebright.co.uk/breast-massage-gift/   Website - www.sarahrosebright.co.uk  Book a call with Sarah - https://calendly.com/sarahrosebright The Sexy Life Podcast - https://the-sexy-life-podcast.captivate.fm/listen Instagram - https://www.instagram.com/sarahrosebright/ Youtube - http://youtube.com/c/sarahrosebright Facebook - https://www.facebook.com/sarahrose.bright   *These are affiliate links to Bookshop.org Erotic Blueprint Quiz  https://theblueprintbreakthrough.com

In this episode, I answer the common questions that came up during our drop-in office hours in January. Questions like: What's the difference between structured eating and dieting? Eating whatever I want doesn't mean potato chips does it? What if I eat the whole bag? How can intuitive eating help me with emotional eating? What should I eat to be healthy in perimenopause?  I don't feel hungry but I easily feel too full. How can I know when I should stop eating? I gained X pounds out of nowhere after I turned 40. Will intuitive eating help me lose weight? Tune in to hear my answers to these questions. You can check the live sessions every Wednesday at 9 AM Pacific Time on YouTube @savorfoodandbody and on the Alpine Nutrition Facebook Page.  You can listen to the recording of the How to be great at intuitive eating in midlife series here on the podcast, episodes 65, 67, 69, 71, and 72 If you want more details on the questions above or ask your own questions about intuitive eating in midlife, I'd love to hear from you!  You can reply to any of my weekly emails to get more answers to your questions about intuitive eating in midlife. Subscribe to the email list here: https://alpinenutrition.ck.page/email... Get more resources to undiet your life at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

"He said he wasn't attracted to me anymore." Said my friend after 20+ years of marriage, 2 kids, mental health ups and downs, and a chronic health diagnosis. Personally, I want to pull the guy's hair out, shake him by the shoulders, and give him a stern "seriously, WTF dude" thrashing. The more zen side of my personality understands relationships change as life changes. And if they don't change together, emotional and physical intimacy gets lost in the shuffle. Midlife is full of big changes, which is why this month's episode theme is intimacy in midlife.  This week I'm talking with Dr. Patti Britton (Ph.D.) a nationally board-certified Clinical Sexologist known as the “Mother of Sex Coaching”. Dr. Patti is the author of hundreds of articles, book chapters, forewords, and five major books in sexology. She is the host of over 40 DVD programs on couples' sexual enhancement, has appeared on over 200 television shows, and is a featured guest on hundreds of shows for radio, podcasts, summits, and media. She is the Co-Founder of Sex Coach U, the world's premier training and certifying organization for sex coaches. Through her private practice in Los Angeles, CA, and worldwide via Zoom, Dr. Patti specializes in serving the Boomer Generation and sexless couples of all ages, who are seek sexual wellness and pleasure. Here's what you'll hear in our conversation: What is sex coaching and how it's different from counseling or therapy? The issues Dr. Patti works with clinically around sex, body image, and aging for women in midlife. Dr. Patti describes her solutions for what to do when we dry up, sag or droop and slow down.  How to cope with body image issues as they relate to low libido and sexual desire. How relationship conflicts related to sex and sexuality later in life often radiate from misplaced expectations. And Dr. Patti's tips on how women in midlife can find more pleasure in intimacy - physically and emotionally.  If your intimate relationship has lost the passionate spark, stay tuned for 3 more conversations this month with midlife intimacy experts.   Learn more about Dr. Patti's work on her website Download Dr. Patti's free ebook on Happy Sexy Aging https://bit.ly/sexyagingebook Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!        

How to respect your body in midlife with the help of gentle nutrition.   If we haven't already met, I'm Amanda Bullat RDN - registered dietitian, certified intuitive eating counselor, and a strong advocate for helping you savor food and body in midlife.   As a former athlete with a disordered relationship with food and a woman in my 40s, I live for helping women in midlife undiet their lives through intuitive eating, mindfulness, and wellness without obsession.   During the Month of January, I've been teaching you how to be great at intuitive eating in midlife - based on the Principles of Intuitive Eating.   If you've missed the previous 4 episodes of this How to be great at intuitive eating in midlife series, you can listen to the past recordings here on the Savor Food and Body Podcast, episodes 65, 67, 69, and 71   This week we'll wrap up the series by talking about body respect and gentle nutrition.   To be honest, when I'm working with 1:1 clients, these principles are woven throughout our work - especially as they relate to nutrition and body image in midlife.   When it comes to the intuitive eating principle of Body Respect, the original definition encourages positive body image by honoring your genetic blueprint with kindness and compassion. Listen as I explain why, for women in midlife, I like to go a little deeper with this definition to include your physical and mental health and how to treat both with respect. As far as Gentle nutrition or compassionate nutrition as I like to call it, midlife is more about adding than subtracting.  If you've been on and off diets for years, you've subtracted enough foods to know that strategy doesn't work in the long term.  In this episode, you'll hear why it's critically important to eat enough food consistently, enjoy variety, and honor your satisfaction. Hit play and I'll show you how to make healthy eating in midlife easy and tasty.  Get additional resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

If we haven't already met, I'm Amanda Bullat RDN - registered dietitian, certified intuitive eating counselor, and a strong advocate for helping you savor food and body in midlife.   As a former athlete with disordered eating and a woman in my 40s, I live for helping women in midlife undiet their lives through intuitive eating, mindfulness, and wellness without obsession.   During the Month of January, I've been teaching you the principles of intuitive eating and how they relate to midlife.   If you've missed the previous 3 episodes of this How to be great at intuitive eating in midlife series, you can listen to the past recordings right here on the Savor Food and Body Podcast.   If you'd like to ask specific questions about intuitive eating or nutrition for midlife, come to the free drop-in office hours I host on Zoom Fridays January 27 and February 3 at 9 AM pacific time. Register below to get the link for these free sessions https://alpinenutrition.ck.page/officehours   This week I'll explain how to create an emotion-coping toolbox and why it's important to include food - even if you think emotional eating is at the root of your dysfunctional relationship with food. We'll also talk about how exercise or movement promotes body kindness, strength, and empowerment, and doesn't focus on before and a critical part of your intuitive eating journey in midlife.   Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  

Constipation. Diarrhea. Gas and bloating. If you're experiencing gut issues after 40 and you're a woman in midlife, you might assume the discomfort is caused by what you're eating.   You make an appointment with a doctor who specializes in gut health and they offer you a blood test. When the results come back, the doc says you have irritable bowel syndrome (IBS) caused by the laundry list of foods you're "sensitive" to based on the blood test.   The recommendations include eliminate the "sensitive" foods and take a handful of supplements and your gut issues will be gone.   Frustrated, hungry, and confused, the tension in your gut increases. You try eliminating most of the foods on the list. Some of your gut issues improve, but not completely.   Eating is stressful, especially when you don't have time to cook a whole food meal from scratch to avoid "sensitive foods." And your family still wants to eat bread, cookies, and pizza. You hate to cook separate foods. Your stress level increases. The tension in your gut increases. Frustrated, you start eating the "sensitive foods" again to keep the peace in your family. Your gut issues continue.   Sound familiar? Is food really the problem? What about all the other stressors you're juggling in midlife?    My guest is Dr. Erin Hayford a Naturopathic Doctor, Somatic Experiencing Practitioner, and Intuitive Eating Counselor in-training.   As a mind-body specialist, Dr. Erin is interested in all the ways we are attuned (or not attuned) to our bodies and how this impacts overall well-being. She specializes in the emotional causes of physical illness, a common but often overlooked cause of many health conditions.    Here's what you'll learn in this episode: What's the definition of stress? What is neuroception and how does it relate to mental health? Dr. Erin explains the physiological impact of stress on the gut. How Dr. Erin interprets gut symptoms as messages from the body, and why they shouldn't be suppressed but listen to. Dr. Erin shares her history of Crohn's and how somatic medicine or mind-body work helped her reconnect to her body. Full disclosure, Dr. Erin admits the way she used to treat IBS/SIBO and other gut issues (with restrictive diets and supplements) created a lot of food fear, additional symptoms, and didn't help resolve her patient's gut issues.  Learn how Dr. Erin has changed her therapeutic approach with intuitive eating and somatic work to support mind and body healing in the true sense of holistic health. We wrap up with Dr. Erin's advice for women in midlife who experience intense physical and emotional symptoms of perimenopause. If you're a woman struggling with gut issues after 40, somatic medicine might just be the resource you've been looking for. Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

Hunger-Fullness Spectrum with Satisfaction on the Side If we haven't already met, I'm Amanda Bullat RDN - registered dietitian, certified intuitive eating counselor, and a strong advocate for helping you savor food and body in midlife. As a former athlete with disordered eating and a woman in my 40s, I live for helping women in midlife undiet their lives through intuitive eating, mindfulness, and wellness without obsession. During the Month of January, I'll be teaching you the principles of intuitive eating and how they relate to midlife.  Join me live on the Savor Food and Body YouTube channel or on the Alpine Nutrition Facebook page Wednesdays at 9 AM pacific time. Can't make it live? You can listen to the recordings here on the Savor Food and Body Podcast. If you'd like more personal connection, I'm offering free drop-in office hours on Zoom Friday, January 13 - Feb 3 at 9 AM pacific time. Register below to get the link for these free sessions https://alpinenutrition.ck.page/officehours   If you're not familiar with Intuitive Eating or its principles, they were co-created by 2 dietitians Evelyn Tribole RDN and Elyse Resch RDN in the mid-1990s. In this series, I'll be teaching the principles in the order I typically use with my 1:1 clients. So far we've talked about how to reject the diet mentality and make peace with all foods (episode 65). Last week I shared how to identify your food-police thoughts and how focusing on satisfaction with food can keep those food-police thoughts at bay (episode 67). Today, let's take a look at what I call the hunger-fullness spectrum, why it can be hard to honor subtle signs of hunger, and how satisfaction plays a critical role in finding comfortable fullness. Here's what you'll learn: What is the hunger-fullness spectrum and why I don't call it a scale? Why it's difficult to hear subtle cues of hunger, especially if you've been pursuing weight loss for decades, experienced trauma of any kind, are feeling stressed or burned out, or have experienced food insecurity?  How ravenous hunger relates to uncomfortable fullness, bingeing, and bargaining. How the practice of satisfaction (mindful eating) with food can help you find comfortable fullness without following food rules Remember! This is a spectrum to help you get to know your hunger-fullness cues better and learn to trust your body's needs as they fluctuate throughout life. Practice not perfection is the name of the game! Get more resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!    

What's the best workout for a woman over 40?   The one she'll consistently do without feelings of guilt or shame for not doing it.   For a workout to lead to better fitness and feeling great in your body, it has to be sustainable. Meaning, you have to feel motivated to do it, have fun doing it, and feel better afterward - mind, body, and soul.   Here's what we know from the research (thanks Brené Brown!). Guilt and shame are lousy long-term motivators. In reality, both will increase the fuckit mindset and lead to constantly trying to "get back on track."   The best workout you can do as a woman over 40 is one that honors your desire for more strength, flexibility, endurance, and body confidence. That doesn't mean you have to force yourself through 60 minutes of punishment.   You can improve your overall fitness in a low-stakes, consistent way, even if it's only 5 minutes most days and you never change into workout clothes!   My guest Jamie Carbaugh is a personal trainer and former physical therapist assistant who doesn't take before and after photos. She helps folks associate the benefits of movement and exercise beyond the scale so it's sustainable for the individual.   Her motto, "movement for more" is about helping you shift your focus from mainstream fitness goals (weight loss, body measurements, and before and after pictures) to associating exercise with more flexibility, patience, kindness, strength, and endurance.    Here's what you'll hear in our conversation: Jamie's path to becoming an online fitness coach and Heath At Every Size personal trainer What does her tagline "movement for more" means for her coaching style How Jamie teaches exercise and movement from a foundational and functional background, and what that means. Jamies advice on what types of movement she recommends for women in midlife who want more strength, flexibility, and endurance.   Jamie is a Certified Personal Trainer and Group Fitness Instructor who is passionate about changing the culture of health and wellness. She offers 1:1 virtual personal training sessions, a monthly workout subscription, and virtual group fitness classes. Learn more about Jamie's work on her website: www.fitragamuffin.com Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Don't miss an episode! Subscribe, rate, comment, and share.  This kindness helps other women in midlife find the show too!  

What if you want to honor your health, nourish your body, and have a peaceful relationship with food?  If we haven't already met, I'm Amanda Bullat RDN - registered dietitian, certified intuitive eating counselor, and a strong advocate for helping you savor food and body in midlife. As a former athlete with disordered eating and a woman in my 40s, I live for helping women in midlife undiet their lives through intuitive eating, mindfulness, and wellness without obsession. During the Month of January, I'll be teaching you the principles of intuitive eating and how they relate to midlife.  If you'd like more personal connection, I'm offering free drop-in office hours on Zoom every Friday, January 13 - Feb 3 at 9 AM pacific time. Register below to get the link for these free sessions https://alpinenutrition.ck.page/officehours If you're not familiar with Intuitive Eating or its principles, they were co-created by 2 dietitians Evelyn Tribole RDN and Elyse Resch RDN in the mid-1990s. I'll be sharing them in the order I typically walk clients through.  In this episode, I'll show you how to challenge the food police and discover the satisfaction factor.  The food police is that critical voice in your head speaking directly to the food you're thinking about eating or are currently eating. It's slightly different than the inner critic who shames your body shape and size, but they're close siblings. My clients often describe the food police in 2 ways. The "health police" and the "don't gain weight" police. Examples include: Health police: "you shouldn't eat sugar you'll get diabetes" or "you shouldn't eat fast food you'll get heart disease." Weight police: "don't eat carbs you'll gain weight" or "you ate too many sweets/snacks over the weekend, you'd better get back on track." How do you deal with either police? Discover the satisfaction factor can help you deal with the food police thoughts.  This principle involves mindfulness when you make food choices and while you're eating. Some examples include, asking yourself do you want something sweet, savory, spicy, herby…something hot, cold, or room temp…something creamy, crunchy, or somewhere in between - like a salad with creamy dressing. As you start eating whatever you chose, continue the mindfulness practice by asking yourself, is this food satisfying? Is it what you were expecting? If so, great! If not how would you change it? The beauty of these mindfulness practices honing in on the food qualities in the present moment is that your brain has a really hard time criticizing your food choices when you're thinking about the tastes, textures, and temperatures of the food. Being present with the food allows you to savor the eating experience and notice what you like and don't like about food without commentary from diet culture.  Practice not perfection! Hit play to hear more insights on each of these Principles of Intuitive Eating and how they relate to midlife. Watch the recorded live video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode! While you're at it, rate, review, and share! This kindness helps other women in midlife find the show too.  

"It's not about being good, it's about feeling good!" If your head is swimming with healthy eating, wellness lifestyle, and exercise advice this month, this episode will help you cut through the noise.  My guest is Michelle May, M.D. a former family physician and a recovered yo-yo dieter. She is the founder of Am I Hungry? Mindful Eating Programs and Training, and the author of the Eat What You Love, Love What You Eat book series to help individuals resolve mindless and emotional eating and senseless yo-yo dieting to live the vibrant life they crave. Dr. Michelle described the diet culture chaos of January best when she said, "diet culture has robbed us of the word health - twisting its definition away from well-being and pushing us towards food restriction." Through our conversation, you'll hear... How to tell the difference between restrictive eating and eating for self-care. Why it's difficult for you and many people to make lasting changes with their eating and exercise habits even if they have a health condition Why a weight-centered approach to health doesn't work for 95% of the population. What mindful eating is and how it can help you change your relationship with food and avoid the "eat, repent, repeat, cycle." How common myths about mindful eating created by diet culture can interfere with your ability to trust your body around food. Plus, Dr. Michelle shares 2 simple strategies to help you start practicing mindful eating in 2023 If you're wondering, "will mindful eating help me lose weight in midlife?" Your weight is far more complicated than the over-simplified math equation of calories in, and calories out. This conversation will help you understand why and what you can do to start feeling healthier in 2023 - without diet culture fads and noise.   Learn more about Dr. Michelle's work on her website, https://amihungry.com/ Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

This week was a Monday like no other. Like the most profound morning after you've ever experienced. It was the first Monday after back-to-back holiday weekends. The first Monday of a new month. And the first Monday of a brand new year! That's A LOT of reasons for you to think about "getting back on track" with your health, eating, and exercise.   But what if you're tired of the same track you've been trying to get back on for decades? What if you want to honor your health, nourish your body, and have a peaceful relationship with food?  You, my friend, have landed in the right place.   If we haven't already met, I'm Amanda Bullat RDN- a registered dietitian, certified intuitive eating counselor, and a strong advocate for helping you savor food and body in midlife. As a former athlete with disordered eating and a woman in my 40s, I live for helping women in midlife undiet their lives through intuitive eating, mindfulness, and wellness without obsession. Over the next handful of weeks, I'll be sharing a variety of resources to help you understand how intuitive eating works, especially in midlife.  The resources include interviews on the Savor Food and Body Podcast about mindful eating with Dr. Michelle May, movement for more with Jamie Carbaugh, and somatic medicine with Dr. Erin Hayford During the Month of January, I'll also be teaching you the principles of intuitive eating and how they relate to midlife. Join me live on the Savor Food and Body YouTube channel or on the Alpine Nutrition Facebook page every Wednesday at 10 AM pacific time for these short free trainings. If you'd like more personal connection, I'm offering free drop-in office hours on Zoom every Friday, January 13 - Feb 3 at 9 AM pacific time. Register below to get the link for these free sessions https://alpinenutrition.ck.page/officehours   This episode is the first in a series of 4 live trainings on the principles of intuitive eating for midlife. Today the focus is on rejecting the diet mentality and make peace with food. The 10 principles of intuitive eating were co-created by 2 dietitians Evelyn Tribole and Elyse Resch in the mid-1990s. Over the course of the next few weeks, I'll be teaching you how to use the principles in the order I typically walk my clients through.  Hit play on this video or on your podcast player and let's get started!   Watch the video on the Savor Food and Body YouTube Channel   Learn more about my take on perimenopause weight gain on the blog https://alpinenutrition.org/category/women-s-health/   How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

"You look great! But you'd look better if your hair was a little thicker and you wore outfits that don't look like they walked off the pages of an LL Bean catalog. You know be a little more hip, stylish, and en Vogue for a woman in midlife."   This conversation frequently runs through my head when I'm getting ready to do a video recording, live interview, or spend an evening out with friends. "I need to look the part!" I tell myself. But what does that even mean? I'm a 43-year-old nutrition counselor who lives in the mountains. What's that "part" supposed to look like?   If you've had similar conversations with yourself and spent years trying to "look the part" based on someone else's expectations or ideals, this interview with Monica DiCristina is for you.   Monica is a therapist, writer, and fellow podcast host. Her work helps people become authentic in their relationships with themselves and others. During our conversation, Monica talks about the barriers that keep women in midlife, from finding freedom in who they're meant to be. We talk about what it means to be "emotionally free" and how emotional freedom helps to cultivate a healthy relationship with food and your body. We explore an article Monica wrote entitled "When I Stopped Seeking Attention From Someone Who Didn't Deserve It" and how it relates to body image for women in midlife.  Finally, Monica shares three simple strategies you can use to unravel the process of becoming - becoming more or less or something, becoming your authentic self in 2023. If you're tired of all the "new year, new you" cliches and ads, this episode will give you a fresh perspective on New Year's resolutions.    About Monica DiCristina: Monica DiCristina is a Licensed Professional Counselor with over fifteen years of experience in mental health. She runs a private practice in Atlanta, GA serving individuals and couples in therapy. Monica walks with people as they process difficult experiences, helping to bring healing to their relationship with themselves and others. The intersection of her years of therapy experience, as well as her personal mental health journey, inform her perspective. Through her podcast, writing, speaking, and counseling work, Monica carries out her heartfelt mission to collaborate with others in their process of healing, hope, and becoming. Website: monicadicristina.com Instagram: @monicadicristina Podcast: Still Becoming  Kids Podcast: Still Becoming Kids Get show notes and resources at www.alpinenutrition.org/blog Watch our conversation on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

When was the last time you allowed yourself to have pasta, a sandwich on real bread, or cookies without guilt or a commitment to get "back on track tomorrow?" Let's talk about full, unconditional permission with carbs. Full permission means you allow yourself unrestricted access to the food consistently - in this case, grain-based carbs. Unconditional means you not only allow yourself physical access to the carbs (buy them, stock your pantry with them), you allow psychological permission too. Meaning, you let yourself enjoy carbs without guilt or shame INDEPENDENT of it being the holidays, the weekend, your birthday, they're organic, or how much time you spend exercising. Saying you can have carbs (especially desserts and candy) because it's the holidays, your weekend cheat day, they're organic, etc is conditional permission to eat. Listen to this brief episode and... 1️⃣ Start undieting your relationship with carbs by allowing yourself unrestricted access to them. 2️⃣ Then move on to practice psychological full, unconditional permission. By using this 2-step strategy to heal your relationship with food, you'll be great at intuitive eating. Remember, practice not perfection is key. While there are 10 principles of intuitive eating to guide your undiet journey, each one comes with nuances that will be unique to your midlife situation. Got questions about your intuitive eating journey in midlife? I'd love to answer them! Head over to www.alpinenutrition.org and hit the CONTACT link at the top.  Have a terrific week savoring food and your body!   Watch the recorded live video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

Want to feel less anxious about what you eat? Feeling stressed about what, when, and how to eat rarely comes from not knowing enough about healthy eating. In fact, if you're like many women in midlife, you've spent decades researching the best diet for health, fitness, and weight loss.  If you already know how to eat in a way that aligns with your health goals, why is it so hard to do that every day?  Because stress and anxiety often get in the way of you caring for yourself in ways that you want - like eating more vegetables, for example.  In this interview with Tracy Brown, a trauma-informed non-diet nutrition therapist, you'll start to understand why chronic dieting, body image issues, and food struggles help you cope with stress, anxiety, and even past trauma. By the end of our conversation, you'll be able to stop relying on diet culture to validate your worth and have more agency with food and your body. Tracy explains what major and minor trauma is and how your can experience both in your body.  How are trauma and diet culture influence each other, especially for women in midlife? As a somatic nutrition and body image coach, Tracy explains what Polyvagal Theory and Window of Tolerance are and how they relate to your relationships with food and body. Understand how your nervous systems works so that you can respond to the ups and downs of midlife with more compassion and ease. Where do you start? Tracy shares how women in midlife can begin to understand their nervous systems and grow their window of tolerance.  Tracy Brown, RD, LD/N  is a trauma-informed nutrition therapist/eating disorder dietitian, stress recovery coach, and nutrition counseling skills teacher.  She walks beside people wanting to heal their relationship with food and weight and feel safer and less stressed in their bodies.  Since 2006, she has guided people one on one and in groups in healing from disordered eating and chronic dieting, many of which also have other stress-related conditions at www.tracybrownrd.com/get-started and  https://www.tracybrownrd.com/free-gifts (to stop bashing your body) She is the creator of 3 courses that provide trauma-informed and body image counseling skills and supervision to health professionals as well at www.embodieddietitian.com   Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode. Rate, review, and share! This kindness helps other women in midlife find the show too!  

Welcome to today's live Savory Bite! Today I'm answering the common question... "What if I don't feel hungry? Can you still be an intuitive eater? The short answer is yes! Hit play to hear how to be an intuitive eater even if it's challenging to feel signs of hunger. I explain the difference between physical, taste, and emotional hunger. How to apply awareness from the SAVOR Strategie of Healing (Start, Awareness, Variety, Options, Reflect and Release) to get familiar with the different ways you might physically feel the hunger in your body. How hunger relates to fullness and what to do to avoid feeling frequently uncomfortably full. Plus get 1 practice you can use to start getting in touch with your subtle cues of physical hunger more consistently. Get show notes and resources at www.alpinenutrition.org/blog Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

Are you worried about getting out of control with holiday sweets? Listen to this recording of a recent live Savory Bite. In this episode, I'm sharing 2 strategies to reduce your fear of eating too much or feeling out of control with food this holiday season. Strategy 1: Lead with satisfaction: plate up the foods or dishes you're most excited to eat. The dishes that seem like they'll be the most satisfying. If you eat the foods you like first, you're less likely to get physically full but still, feel unsatisfied - which can lead to continuous eating until you've hit that satisfaction mark and possibly leave you feeling uncomfortably full. When you feel uncomfortable fullness your dieting mind gets triggered and you start bargaining for how you'll make up for the discomfort (i.e. restricting food later or the next day, making a plan to exercise more tomorrow, beginning a holiday cleanse, etc).   Strategy 2: Allow full permission to eat the foods you really want first. Don't settle for what you think you "should" eat to save calories. If you reach comfortable funny and feel satisfied but you'd still like to try some other foods/dishes, make a leftovers box. And give yourself permission to enjoy those leftovers ANYTIME - doesn't matter how long ago you "just ate," if it's later in the evening, or it's breakfast the next day. Full permission means no rules and no hidden agenda. Wishing you a delicious holiday savoring food and your body!   Watch the video on the Savor Food and Body YouTube Channel How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

"How can I make this cookie recipe healthier?"   I used to spend hours reading diet-related cookbooks trying to answer this question. I spent even more hours experimenting with baking recipes, swapping out ingredients, and convincing myself that the outcome was delicious (it wasn't).    Baking is the one area of cooking that takes the biggest hit from diet culture. During my disordered eating days, I had piles of recipes with scratched-out ingredients. I replaced the "unhealthy" ingredients with ones that earned a health halo based on the current diet fads.   After MANY batches of hockey puck cookies, crumbly brick-like cranberry bread, and sad, soggy pumpkin pie, I realized that diet culture recommendations don't work with baking science. Here's why.   Ami Karnosh, culinary instructor and nutrition expert, returns to the podcast to talk about the science of baking and how demonizing sugar will only lead to hockey puck cookies and runny Creme Brule.   We start our conversation by explaining what sugar is and the difference between the amount of sugar listed on a food label versus added or refined sugars.    Ami talks about the difference between granulated and runny (more viscous) sugars and gives examples of how to use both for desired texture effects.   If you're curious about sugar substitutes and sweeteners like the popular monk fruit, Ami gives you a behind-the-scenes view of these sugar alternatives and how they affect your baked goods and health.     We debunk the myth that some sweeteners are healthier than others by explaining what healthy halos are and why they get put over whole-food sweeteners. Plus Ami gives examples of when NOT to swap sugars in recipes.   Finally, if you feel like experimenting this holiday baking season, Ami shares how to replace white sugar with a whole food sweetener, and what texture changes you can expect.    Ami Karnosh is a Nutritionist with a Masters of Science degree from Bastyr University. After closing her private nutrition practice, Ami published Let's Eat, A Book About Food to introduce eating the rainbow to kids of all ages. Ami later co-founded the Yummy Mummy Cookie Company – nutrition you need in the cookies you want. Since retiring from the business, she currently helps companies create and adapt recipes for specialty foods and teaches people how to easily cook nourishing meals in their own homes. You can learn more about Ami's work by visiting Cancer Lifeline and connect with Ami socially by visiting her on Instagram. Get show notes and resources at www.alpinenutrition.org/blog How's your relationship with sugar and other food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

Are you addicted to sugar? Worried about getting out of control with holiday sweets? In this live unedited Savory Bite, I'll show you how to apply the SAVOR Strategies of Healing to sugar cravings during the holidays or any time of year. Learn how to heal your relationship with food and honor your health in midlife by subscribing to the weekly Savor Food and Body emails. Click the link to subscribe https://alpinenutrition.ck.page/emaillist Get show notes and resources at www.alpinenutrition.org/blog How's your relationship with sugar and other foods? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

Is intuitive eating healthy if you're pre-diabetic or have insulin resistance? What if your hemoglobin A1c is creeping up? Shouldn't you cut back on sugar and carbs, especially bread? These questions come up regularly when I'm talking with women in midlife. They know that dieting and restricting food don't work for them like they used to. But what about health? Can intuitive eating help balance blood sugar while still eating bread and sweets? The answer is yes! Midlife is about adding more than subtracting - especially if you've been subtracting or restricting foods through dieting over the years.  Midlife should be about new strategies to improve your health, not harder ones. My guest, Lisa Crawford, is a professional baker, culinary instructor, and local foodie for all the right, non-diet culture reasons.  In this episode, Lisa shares her passion for baking artisan bread and supporting local farmers, all while improving her blood sugar.  Listen as Lisa gives you a behind-the-scenes view of her sourdough bread-baking process. She explains why not all bread is created equal when it comes to nutrition, preservation, and taste satisfaction.  Lisa explores the difference between bread made with flour that's been locally milled vs bread made with flour from conventionally grown and milled grain. We wrap up our conversation with Lisa sharing her story about her blood sugar creeping up post-menopause and how she prioritized her health by adding rather than subtracting foods. The Tiny Kitchen is a WSDA Cottage Food Licensed baking space. They specialize in using flour grown and milled in Washington State. These flours are unique wheat varietals, grown and milled with care, resulting in products with flavors all their own. Bread from the Tiny Kitchen near Seattle, Washington is 100% sourdough, using only flour, water, and sea salt, along with Bob, Lisa's 15-year-old sourdough starter, and his pal, 3-year-old, Agnes. This bread is Pacific Northwest through and through, done in a European style. Beyond great flour, The Tiny Kitchen sweets are made with as many organic ingredients as possible, fairly-traded sugars and chocolate, and local fruits. Learn more and get on their email mailing list at The Tiny Kitchen   Get show notes and resources at www.alpinenutrition.org/blog How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode, and please rate, review, and share! This kindness helps other women in midlife find the show too!  

It's no secret that women have been dealing with perimenopause and menopause symptoms forever. So what did women do before hormone replacement therapy, anti-depressants, or anti-anxiety medications? Welcome to part 2 of my conversation with Dr. Caitlin O'Connor ND. In this episode, we're talking about what natural remedies (botanical medicine) women have been using to deal with hot flashes, moodiness, sleepless nights, and other symptoms for hundreds of years. Listen to hear... What's considered botanical medicine How botanical medicine differs between various medicinal traditions such as Chinese medicine, Ayurveda medicine, western herbalism, and indigenous people's medicine Are these remedies evidence-based? Yes and no, here's why.  Dr. Caitlin's top botanical remedies for health and vitality in midlife - especially for perimenopause symptoms If you've tried more conventional therapies to manage your perimenopause and menopause symptoms with little or varied success, consider test-driving a natural remedy or two.  You may find a prescription that's right for you by combining modern medicine with botanical medicine or going all-natural. The key is to consider your unique midlife experience. What's working, and what needs to be changed? How can you get the support you need from your care team?  Disclaimer: these recommendations are for informational purposes only and are not a replacement for medical advice. If you're interested in trying any of these remedies, consult with your care team first. Get show notes and resources at www.alpinenutrition.org/blog How's your relationship with food in midlife? Take the quiz to find out! Never miss an episode by subscribing to the show. Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!  

What keeps you up at night? Night sweats, an anxious mind, difficulty breathing, a burst of energy at 2 AM? Dr. Caitlin O'Connor ND is back on the podcast to discuss why getting quality sleep in midlife can be challenging and what to do about it. This is part 1 of a two-part conversation with Dr. Caitlin about health and vitality for women during perimenopause and menopause In this episode, you'll learn how to sleep better in midlife. We're talking about... How hormone fluctuations during perimenopause and menopause affect sleep quality The neuroscience of sleep and how fluctuating estrogen levels affect your circadian rhythm Why poor quality sleep can contribute to midlife weight gain The importance of eating enough complex carbs, especially at dinner to improve sleep in midlife And Dr. Caitlin shares her advice on how to improve sleep in midlife through lifestyle and with supplements or botanical medicine Stay tuned for part 2 of this conversation where we take a deep dive into botanical medicine to improve sleep, support perimenopause symptoms, and improve overall well-being in midlife.  Get show notes and resources at www.alpinenutrition.org/blog How's your relationship with food? Take the quiz to find out! Subscribe to the show so you don't miss an episode. Don't forget to rate, review, and share! This kindness helps other women in midlife find the show too!