The Health Wellness & Chocolate Podcast

When life is hard, we think somethings gone wrong, or that we're wrong- but Life Is Hard!  In this podcast episode, I'll share with you some tools that you can use to cope with life when you feel pressure from every angle, tight finances, strained relationships, not enough time to do it all etc.. I'll teach you about Viktor Frankl, an Austrian psychologist who shared what he did during his time in a concentration camp and how he got through the hardest part of his life, his biggest take aways and how we can apply the same approach to whatever we're facing today.  When you're ready to take the work deeper, head over to Health Wellness & Chocolate  

 We talk a lot about emotional eating in this podcast. Emotional eating habits are established in childhood, but how do they differ from mindless eating? In this episode, I'll teach you how to identify mindless eating patterns and how to easily change them, reduce your appetite, and feel more satisfied by eating less and losing weight without feeling deprived.  If you want help with this, check out The Health & Wellness Blueprint https://www.healthwellnessandchocolate.com/pl/146304

This week let's talk about how to create a healthy environment that will help us stick to our health goals. I'll give you 7 things that you can do today to set yourself up for a healthy fall. You'll be able to set yourself up for success no matter what comes your way- even a crazy schedule. If you want some healthy meal ideas & a grocery list too, click for the : Free Grocery Printable

Now that school is back in session and activities have all started again, it's so hard to find time to make a decent meal for our family. rather than being surprised that the kids want dinner AGAIN, use this podcast episode to help you get fast, easy, nourishing dinner ideas onto your table each night of the week. This will help you stick to your health goals and budget! For a free resource, head here for the grocery list as well as the meal ideas I talk about Free Grocery List Printable & Meal Ideas

In this episode, Katie helps you identify your negative core beliefs and shares with you how to notice them as they relate to why you struggle with overeating. You'll learn the link between your negative core beliefs and how each one makes you feel powerless. That powerlessness turns up your hunger dial.  If you're feeling stuck, this episode is a must listen! Join the Health & Wellness Blueprint to take this work deeper.

In this week's episode you'll learn how to use the three different regions of your brain to change the current results you have been creating and shift into a new state of being.  By updating your thoughts you can create an ideal version of yourself to create a new personal reality, you'll use the homework to begin to prune the old neuro-pathways that aren't serving you.  This process takes time & intention but yields such lasting results, way better than any diet. If you want to take the work deeper- head over to Health Wellness & Chocolate and check out more free trainings. 

Did you know that C.S. Lewis &  J.R.R. Tolkien were friends and had a writing group called The Inklings. They would meet in Pubs in Oxford and discuss their writings. They also would romp through the English Countryside enjoying nature, traveling from village to village. Charles Dickens suffered from insomnia and as a consequence, would walk the streets of London. These men were literary legends and their writings made all the better by incorporating downtime into their lives. This is the perfect time of year to find time to rest and be quiet, but it's easier said than done. Listen to this episode to learn how, and when you want to go deeper, check out the Health & Wellness Blueprint. https://www.healthwellnessandchocolate.com/pl/146304

On a scale of 1-10, how important is food to you? Over the course of the day, how often do you think about food? Are you still eating when you start planning your next meal? Is food the center of your life and the most important part of your day?  Listen in to this episode and we'll break down how to make food less important and how to find things that can replace eating as the center of your world. When you're ready to take this work deeper, head to the signature on demand weight loss course, The Health & Wellness Blueprint https://www.healthwellnessandchocolate.com/pl/146304

If you're in a hard place right now and frustrated with life & your health efforts, listen in to this episode! I'll walk you through the exercise "A Time When I Was At My Best"   This is so helpful because it reminds you of who you are, your strengths, wins, and gifts.  If your weight loss efforts have had a lot of starts & stops, or the events of the past few years have worn you down, doing this exercise will help you be reminded of the qualities and concepts of yourself that may be lost so you can intentionally put them back in your life again and start feeling better and get out of that rut.  When you're ready to go deeper head over to Health Wellness & Chocolate and grab the free resources! 

Are you fascinated with cook books, cooking shows, think about food all day long and what you're eating next- then this episode is for you! When I started out on my Year Of Grace Journey to lose weight for the lat time, I had stumbled onto the fact that I was an emotional eater.  I had thought emotional eating was when you sat in your closet and ate fried chicken. I had never identified as an emotional eater and therefor wasn't able to help myself, until I learned all about it. Listen in to this week's podcast and learn what emotional eating actually is, and what is isn't.  And when you're ready for more help head over to Health Wellness & Chocolate

Overeat On Vacation? Telling yourself you blew it? This episode is a must listen!  Katie will teach you how to rebound after a big eating event like the 4th of July or summer vacation. Rather than saying you blew it, ask, "What Can I Learn From This?" Also- accept that sometimes you need a break from your life and rest, use that rest to learn about yourself and increase your wellness literacy. Listen in to learn how, so you don't sabotage yourself & your wellness efforts! Also- to take grab more free help, head over to Health Wellness & Chocolate

There is a time & place to indulge, and to do so while on vacation is totally justifiable. But- if overeating is not going to support your wellness and health goals, you need to listen to this podcast so you'll be able to eat all your favorite foods while on vacation and not sabotage your weight loss efforts. You can use the same skills I give you and apply it to a picnic or any adventure! For more health & wellness tips head over to https://www.healthwellnessandchocolate.com

There are so many reasons why food feels impossible to resist  even when you're full and today I'll cover a bunch of them and give you some tips on what your next steps should be. Sometimes stopping eating means the relaxing time of connectedness is over- and we don't want it to be, so we keep eating even when we're full. Also- if we are life time yo-yo dieters, we need to learn how to recalibrate our "normal, satisfied feeling" rather than feeling full as the normal way to feel after a meal. And finally- eating even when you're full is rooted in lack and scarcity and I'll share with you some tools on how to shift that in your mind to abundance, so you can stop that habit!  For more help, head over to https://www.healthwellnessandchocolate.com

On the podcast this week, I'm sharing with you truths that I've discovered and had reinforced after reading a few books from prominent psychologists. The leading takeaway was the importance of telling th truth and keeping your word to yourself and how that ripples into every area of your life. I'll share with you some studies and surprising results that back up success of keeping your word to yourself.  Take this work deeper- head over to https://www.healthwellnessandchocolate.com

In the fourth and final part of our four part series- The 4 D's of Weight Loss, we talk about the 4th D, Do It For 24 Hours. Why 24 hours? It keeps your brain from freaking out- it allows you to tweak and give yourself grace to make mistakes on your weight loss journey and know that all you have to do is for 24 hours and then you can adjust till you find what works.  This eliminates black and white thinking as well as the thought- one mess up and throw it all away. All four steps work together perfectly, and if followed, weight loss becomes inevitable.  Check out other free resources at https://www.healthwellnessandchocolate.com 

If eating helps you deal with a life you don't like, you'll get really good at living a life you don't like, instead of changing your life In Part 3 of our series on the "4 D's Of Weight Loss", we're talking about how to develop life strategies to avoid using food & emotionally eat.  This is the difference between typical diets and weight loss strategies that actually work. And if you want help doing this- head here https://www.healthwellnessandchocolate.com/pl/259715 and join me for the next 90 days - don't wait doors close June 5th.   

If eating helps you deal with a life you don't like, you'll get really good at living a life you don't like, instead of changing your life  Listen in To This class and learn how to create major changes in your belief level. You'll learn how to make better decisions at the meta level and everything else will follow. Your self sabotaging will end, your goals will get hit, and the weight will come off.  And you can start your wellness journey right away, and to  learn more about the 90 Days Of Wellness Program go here: https://www.healthwellnessandchocolate.com/pl/259715

This episode will help you understand why you always feel hungry and food seems impossible to resist at times.  You'll learn important questions to ask yourself that will allow you to understand why your brain is telling you that the ice cream you eat at night feels so important and irresistible. Don't miss the opportunity to join me for the 90 Days Of Wellness- starting June 6th! for more information head here: https://www.healthwellnessandchocolate.com/pl/259715

The #1 question I get asked when I tell my clients to plan what they want to eat 24 hours ahead of time is, "How do I do that? I don't know what's going to happen tomorrow!"  Your brain wants to be confused about this because it doesn't want to be wrong and it doesn't want to be deprived. Trying to create a perfect meal plan will keep you stuck and it also keeps you safe from failing.  In this episode, I walk you through the reasons why its important to create a meal plan as well as some questions to ask yourself while you create it. If you want more help creating your meal plan, let's hop on a free strategy session call where I'll help you create your meal plan so you can end the confusion around what to do and if you're interested, I can tell you about working 1:1 with me in my Super Simple Weight Loss Coaching Program.  just email katie@healthwellnessandchocolate.com and tell me you want a free strategy meal plan session.

In this episode, we talk about how to get your mental house in order. Just like you would hire a home inspector to check out a potential investment and discover any problems or flaws, let's do that with our thoughts! Use your internal critic to your advantage, take stock and learn how to do an internal audit so that you can start fixing up your mind and creating a life you love. When you're ready to work with me- email me Katie@healthwellnessandchocolate.com and let me know you want to learn more about my super simple weight loss program. 

The urgency to lose weight is rooted in lack & fear. We think arriving at a smaller number on the scale will make life magically better.  So when we're in a hurry to lose weight, we become more self critical, rigid, hasty in choices, perfectionistic, all or nothing, expect immediate results and feel hopeless if there aren't drastic changes right away.  This leads to feeling easily frustrated, which leads to quitting a diet as soon as you feel it's not working, and you feel miserable because you just want to get it over with. This episode is a must listen if you do any of this! You need to learn how to shift your mind from lack to sufficiency and use a gentle approach to your weight loss if you want it to be sustainable. I'll teach you how to do this. Also- If you're ready to lose weight the right way and want to work with me, email me at katie@healthwellnessandchocolate.com and let me know you want to have a consultation call with me. 

Often, when we have a pain point in our life- we avoid it. Typically we'll find something that will bring us pleasure, it allows us to be distracted momentarily.  It even feels good in the moment, but eventually pain follows.  In fact, pain always follows us when we try to avoid it and seek after pleasure.  Rest assured, that's totally normal! Your brain wants you to be safe, avoid pain and seek pleasure. Nothing has gone wrong. Listen in to this week's episode as I share some examples of how we avoid pain and what behaviors we do instead. You'll also learn how to stop this habit and make some real changes once and for all. When you're ready to hop on a free call and learn how to lose weight forever with the tools I teach, email me at katie@healthwellnessandchocolate.com and let me know you want to hop on a free call. 

Celebrating Easter, or any Holiday is always so special; friends, family, good food & making memories, there is so much to enjoy! Are you beating yourself up after a big Holiday event where you ate too much rich food? Listen in to this week's podcast where Katie will share with you some tips on how to get back on your wellness journey without guilt or remorse.  Use this past event to learn from  and develop new strategies for what to do next time. When you're ready to take the work deeper, reach out to Katie & tell her you want to work together- email her at katie@healthwellnessandchocolate.com or go here to learn more: https://www.healthwellnessandchocolate.com/pl/181424

Everyday we make decisions based on questions we ask ourselves. If you feel stuck, frustrated and not enjoying the results you currently have in your life- you might be asking yourself questions that are not useful. Asking better questions yields better solutions and better results. Listen in to today's podcast to learn how to filter your questions and learn how to get the root of the way you ask questions so that you can begin to have better results in your life. When you're ready to take this work deeper, head here and work with me.  https://www.healthwellnessandchocolate.com/pl/181424

The biggest growth happens when we go through challenges and come out the other side. What if we chose some of those challenges on purpose in order to become who we want to become, challenging our growing edge. It's the part of our lives where we feel stuck or come up against something we dread & avoid at all costs, but there's a small voice inside us that  tells us to do it anyway- in order to hit the goals we have for ourselves. In this episode, I'll walk you through how to find where your growing edge is and what your next steps need to be in order to hit your goals. When you're ready to use your growing edge for weight loss, I'm here to guide you, - email me at katie@healthwellnessandchocolate.com and we'll work together!

Waiting to feel motivated to begin a weight loss or wellness journey?   What if that motivation can be created inside your head with your thoughts?  One way you can do this is to isolate discouraging thoughts that are keeping you stuck and holding you back and change them - what if you thought "I can do this easily" - would that be compelling?  Listen in to today's podcast as I give you two tools and lots of thoughts to help you begin your weight loss journey.  When you're ready , head here to begin working with me: https://www.healthwellnessandchocolate.com/pl/181424

Often, we pat ourselves on the back for being busy and on the go. But what happens when you have no idea how to enjoy downtime without using food as the vehicle for allowing it. Do you find that every time you relax, your brain insists you eat something? Listen in to today's podcast and learn about the connection between our negative self beliefs and the way we allow our needs to get met by using food as the vehicle. It's a fascinating journey!  Let's work together 1:1 to develop strategies to get those needs met without food, go here for more information: https://www.healthwellnessandchocolate.com/pl/181424

You know that food cravings & overeating are rooted in feelings of lack.  You also know that your brain learned in CHILDHOOD how to get needs met, usually by using food. Listen in and use a tool called "Food Tracing" to help you recognize the connections between unmet needs and foods from your past.  Understanding where the craving comes from will help you identify your present needs.  Learn these tools & take the work deeper if you want to end yo-yo dieting. Work with me 1:1,  go here for more information: https://www.healthwellnessandchocolate.com/pl/181424

Do you feel stuck in a rut? Do you want to feel better, hit your goals and be at your best- but don't know how to do it? Listen in to today's podcast where you'll learn three simple tools to use right away to feel powerful, effective and change your core beliefs and start feeling better. These tools and more are what you'll use when we work together 1:1 to lose weight, feel better, have more energy and stop sabotaging yourself. Let me teach you how- go here for our free call to get started: https://www.healthwellnessandchocolate.com/pl/181424

Having boundaries around your eating habits eliminates a lot of drama. You can do this while having grace and not being rigid.  Having boundaries in place also allows for you to become aware of your needs that you may be using food to fill. Let's take this work deeper and let me show you the connection between how your brain uses food to solve for a different problem- head here for a free consultation https://www.healthwellnessandchocolate.com/pl/181424

Following the rules for weight loss is exactly why 97% of all diets fail. Rule following eats away at your self concept, erodes your self esteem and allows black & white thinking to take over. Decision making allows for you to consider your own needs and empowers you to consider yourself in order to hit the goals you want to hit. But- your brain makes decisions the same way it has since childhood because it thinks it's reasonable. You need to teach your brain how to make unreasonable decisions. Listen in to learn how this works- it's fascinating! When you're ready to make a decision to jump on a free consultation call go here: https://www.healthwellnessandchocolate.com/pl/181424 or email me katie@healthwellnessandchocolate.com

How do I love and accept my body and  lose weight at the same time?   If I love and accept my body-  I  won't be motivated to lose weight. Believe it or not- there is a happy place where loving your body is totally necessary in order to lose weight. Listen in as we take a look at the thoughts you need to have to generate this feeling towards your body.  And to take this work deeper- go here https://www.healthwellnessandchocolate.com/pl/181424 and sign up for a free consultation

We all have 6 basic needs. Our brain requires homeostasis. If you have lack in any area of your 6 core needs, your brain will do whatever it takes to avoid those lack feelings and restore homeostasis. You need to learn tools that move you from lack to sufficiency. Listen in to today's podcast as we learn more about our 6 basic needs and tricky ways our brain gets those needs met and what you can do about it! Ready to take this work deeper? Let's set up a call to chat 1:1 https://www.healthwellnessandchocolate.com/pl/181424

Do you start and stop projects or habits based on whether you feel like it or not? Do you try to lose weight only to get derailed shortly after? If so- this episode is a must listen! Let's pull apart the thoughts of someone who is interested in changing their life vs someone who is committed to making changes in their life.  Subtle shift, but so powerful. When you're committed to take this work deeper- reach out to me and let's do a free consultation to see if we are a good fit to work together in my Super Simple Weight Loss Program. https://www.healthwellnessandchocolate.com/pl/181424

After researching and reading literally hundreds of books, and teaching and coaching women for four years now, I have distilled sustainable weight loss down to four easy steps. The core component of these steps, is the belief that sustainable weight loss is possible. It's important for you to find a coach or a supporter who actually believes that it's possible to lose weight with four simple steps. Listen in to the podcast and when you're ready to take the work deeper, contact me katie@healthwellnessandchocolate.com and let's see if we're a good fit to work together. https://www.healthwellnessandchocolate.com/pl/181424

How many times are we bombarded with "the perfect meal plan" messages. As if one size fits all. What's worse, if we pick a meal plan to lose weight and don't do it perfectly, we internalize it to make it mean we are failures or have no will power. We make it mean something negative about us- and it erodes our belief that we can actually lose weight and eat well. The thought I want to offer this week is- "There is no right way to eat, there is only a way to eat that you make right." Listen in to today's podcast to really let this idea marinate & when you're ready to take the work deeper, head here: https://www.healthwellnessandchocolate.com/pl/146304

Anxiety is rooted in lack. Lack of self trust, self concept, self belief and self efficacy. Let's root it out by using these simple tools and thought prompts. Turn towards the anxiety and discovering the root, then let's question its validity and start doing these steps to rebuild our self concept and drive the anxiety out.  When you're ready to take this work deeper, head here: https://www.healthwellnessandchocolate.com/pl/146304

If becoming 30 pounds lighter seems impossible or elusive- this episode is a must listen!  We over consume food in response to lack or scarcity thoughts. How you do one thing is how you do most- listen in to understand what your brain is doing and use the tools learned in this workshop to begin changing your body & life forever. If you want to take this work deeper and get 30 pounds lighter- join the Health & Wellness Blueprint here: https://www.healthwellnessandchocolate.com/pl/146304

Welcome to a very special series on the podcast, The How To Eat Like Your Skinny Friends special series. This is the last three chapters of a book I wrote a few years ago, and it includes the 6 truths successful people who have lost weight and kept it off know.  In today's episode, find out why what you have been doing to try to lose weight is not working and learn this tool to create extraordinary weight loss success without dieting or deprivation. If you're ready to take this work deeper, I invite you to join me inside the Health & Wellness Blueprint where you'll learn over 36 different tools to finally achieve food freedom and lose weight for the last time.  https://www.healthwellnessandchocolate.com/pl/146304  

Welcome to a very special series on the podcast, The How To Eat Like Your Skinny Friends special series. This is the next three chapters of a book I wrote a few years ago, and it includes the 6 truths successful people who have lost weight and kept it off know.  In today's episode, find out why what you have been doing to try to lose weight is not working and learn this tool to create extraordinary weight loss success without dieting or deprivation. If you're ready to take this work deeper, I invite you to join me inside the Health & Wellness Blueprint where you'll learn over 36 different tools to finally achieve food freedom and lose weight for the last time.  https://www.healthwellnessandchocolate.com/pl/146304  

Welcome to a very special series on the podcast, The How To Eat Like Your Skinny Friends special series. This is the first three chapters of a book I wrote a few years ago, and it includes the 6 truths successful people who have lost weight and kept it off know.  In today's episode, find out why what you have been doing to try to lose weight is not working and learn this tool to create extraordinary weight loss success without dieting or deprivation. If you're ready to take this work deeper, I invite you to join me inside the Health & Wellness Blueprint where you'll learn over 36 different tools to finally achieve food freedom and lose weight for the last time.  https://www.healthwellnessandchocolate.com/pl/146304

Check out today's podcast where I interview Tanja Shaw from Fit & Vibrant you. We talk about how to get started with a health routine, how to feel better, how to shift mindset etc... You don't want to miss it! Tanja Shaw is a sought-after life and weight loss coach, host of the Fit and Vibrant You Podcast, founder of Ascend Fitness + Lifestyle, a holistic health coaching studio in Chilliwack, BC, and Fit + Vibrant Over 50. Tanja has built a credible reputation for helping 1000s of women get to their happy, healthy weight permanently, naturally and without the obsession so that they can LIVE their life. You can find her here: Free Training for Women Over 50: www.fitvibrant50.com Website: www.tanjashaw.com

If you have results in your life that you are not happy with, it could be due to emotions that you are trying to avoid. You may be making decisions on what to eat, who you spend time with, where you go, what you do, what career you have all based on an emotion you are trying to avoid. Listen in to this weeks class and learn how to identify what emotion you are trying to avoid the most.  Also- head here https://www.healthwellnessandchocolate.com/pl/146304 and lose weight for the last time for only $1 trial.

Listen in to this weeks podcast and use these tools to thrive this Thanksgiving & Christmas season. Do you overeat due to scarcity, party time mentality or emotional reasons? Let's strategize and help you navigate the biggest eating time of the year with success so that you approach New Years without regrets and pants that don't fit!  Now is the perfect time to Join the Health & Wellness Blueprint- only $1 https://www.healthwellnessandchocolate.com/pl/146304

While some stress can actually be beneficial to you, living at a heightened state of stress as a "normal" way of living is  harming your health. Feelings such as sleeplessness, overwhelm, worry, anxiety, nervous overeating are all signs that you may have become a stressaholic. Listen in to this weeks episode to see what you can do to reduce  constant stress just by tweaking a few things.  Short on time? Grab this grocery list printable and use it to make 14 nourishing meals in 30 minutes or less. https://www.healthwellnessandchocolate.com/pl/133144

Did you know that if your are going to gain weight, it will most likely be during the holiday season? Let's use this week to plan ahead and set ourselves up to keep our health & wellness on track by creating some minimum baselines or goals that we can do that won't be overwhelming to implement but will keep us from throwing all our health goals out the window till January. Listen in as I walk you through the process.  Also- Grab the grocery list printable to get your hands on a grocery list that you can make 14 meal ideas from that are nourishing in under 30 minutes right here: https://www.healthwellnessandchocolate.com/pl/133144

In this weeks episode, we'll take a look at your mindset and learn how to identify your scarcity thoughts which are leading you to over-consume. How we do one thing is how we do most thing-  so these thoughts ripple into every decision we make! Head here to get a healthy grocery list https://www.healthwellnessandchocolate.com/pl/133144

Have you ever had a crazy experience and then felt suddenly hungry? In today's episode Katie shares with you a CRAZY snapshot of her day as a mom of 8 & a Golden puppy and then gives you a list of ways you may be soothing with food- even if you don't realize it! Also, if you want to have someone hold you accountable to your health goals, especially during the holidays, check out this link and chat with Katie 1:1 https://www.healthwellnessandchocolate.com/pl/181424 

Weight loss happens in your mind and if you just pick an eating plan (aka diet) hoping the “next new diet” will “fix” your weight problem, you will always have a weight problem. Isolating the thoughts you have that are driving the feelings of eating are crucial in weight loss. It's so important in fact, if you don't learn this skill- weight loss will feel elusive for you.  Listen in as I teach you a skill to notice thoughts and how to isolate them so that you can enjoy the holiday season without blowing your wellness goals. Also- if you want to work 1:1 with me, I have 5 spots open- head here to set up a call to see if we are a good fit to work together. https://www.healthwellnessandchocolate.com/pl/181424  

Diets don't work. It's a proven fact. They cause your brain to think in crazy ways. They deprive you of learning & growing in your self concept. They cause you stress & anxiety.  They cause overeating. Listen in to learn what tools do work. Head over to https://www.healthwellnessandchocolate.com/pl/133144 and grab a free grocery list with 14 nourishing meal ideas done for you in 30 minutes or less.

Your body and mind require downtime. Your brain needs to turn off and rest. For so many of us, we put ourselves last and try to fit an unreasonable list of tasks into a small amount of time and we force ourselves to continue till we are exhausted. We need to learn how to plug into that small voice inside of us that tells us what we need and take time for self care so that we don't push ourselves to exhaustion and then compensate by self indulgence. It's an important balance to hit. Listen in to learn how to create balance with self care before it leads to self indulgence. And head over to Health Wellness and Chocolate and download a free grocery list pdf for healthy meal ideas that take under 30 minutes to make https://www.healthwellnessandchocolate.com/pl/133144