The Nourishment Community Podcast

I am interviewing one of my weight loss coaching clients, Ava, who has gone from eating out almost everyday, depression, and weight gain to a 40 pound weight loss transformation. Do you want to know what got her these results and feeling amazing? It wasn't dieting or crazy workouts, and we are here to tell you all about. Let's go!

A big reason people want to lose weight is because they can't stand the way they look. They think if they were skinny they would be able to love themselves. Believe it or not, hating your body actually keeps you stuck. Learning to accept yourself is what moves you forward in the direction you want to go. In this episode we explore how self-acceptance can help in your weight loss journey, and how to start feeling self-love even when it seems impossible. Don't hate yourself into change... Love yourself into something better!

Is will-power the best way to keep your eating under control? What if I'm too busy to eat nutritiously? What do you do when your kids are demanding and don't like healthy food? In this episode we tackle these questions with three common myths that we sometimes believe, and what the truth really is.

Too many people "plan on" gaining weight November to December and figure they will make up for it in January. But research shows that this intention of gaining during the holidays and then losing it come January rarely happens. In reality, your body continues to crave more of that rich food you indulged in earlier. The better solution? Enjoy festive treats mindfully and you can continue the same eating habits into the new year. We share some suggestions on how to do this. It's a much smoother ride, with plenty of room for enjoyment!

What you say about your body - and how those words make you feel - affect how you treat your body (not to mention your level of happiness). We want you to love and appreciate your body, and take care of it in ways that honor your unique needs and circumstances, both nutritionally and beyond. This episode dives into our thoughts and attitudes we have about our bodies, and how to neutralize negative thoughts or move towards positive ones about ourselves. Our words are powerful!

Get curious about these small but powerful plants as the lovely Natalie Paterson talks with us about the benefits of adding microgreens to your diet. As a food scientist and co-founder of ingarden microgreen growing system, Natalie shares our passion for making good nutrition doable and sustainable. In this episode we discuss some of her research on the nutritional value of microgreens, the benefits to ourselves and to our communities as we move closer to our food sources, and the importance of having a sustainable food growing option in our homes. All this is delivered with a healthy dose of motivation to get you inspired to nourish your body more deeply!*Learn more about microgreens and the automated hydroponic microgreen growing system Natalie co-developed at ingarden.com.*For a limited time you can purchase an ingarden hydroponic microgreen growing system with the coupon code NOURISHMENT20 for a 20% discount at ingarden.com.

It is normal to feel moderate hunger every three to four hours. But if you are feeling hungry more often than that or if you feel ravenous often, then this episode is for you! If you are having trouble feeling satisfied after a decent meal and end up eating more than you know you need, we have some helps for that too!

Why do we succumb to the pull of food? Is it all in our heads, or is food itself addictive? The answer to this matters because the approach to healing from an addiction will differ from the approach to healing from emotional eating & the associations that we have created in our minds. Ultimately, the goal is to develop a healthy relationship with food, where food is used to nourish us, not enslave us. This topic might just fascinate you!

Why is eating breakfast so important? Statistically speaking, it is associated with being at a healthier weight and with overall better health. Skipping breakfast - and many "typical American breakfasts" - are associated with overeating later. All breakfasts are not created equal... Does your breakfast routine need some reinventing? We have some quick and healthy new breakfast ideas.  Plus, we have some tips on what to do if you are not hungry or if you are short on time in the morning.

As humans we often swing the pendulum from one extreme to another. If you don't like the results you are getting from a certain behavior you may naturally think doing the opposite is the way out. When it comes to food cravings you might think your only options are to resist or to give in. However, in this episode Alice explains why simply resisting can actually bring on overeating, and what some better alternatives are. 

You may have heard that it takes 20 minutes for your brain to register that you have had enough to eat, and it's true! How often do we take 20+ minutes for a meal though? Research shows that eating faster than this leads to eating more calories and feeling less satisfied, whereas eating more slowly leads to less calories consumed and an accompanying feeling of satisfaction with the meal. Why do we rush, and how can we consciously slow it down?

This is the first of a three-part series that explores mindsets that cause us to overeat. The scarcity mindset is an underlying fear that you aren't going to have enough, and so you feel the need to take as much as you can now. It can show up in subtle or more obvious ways of eating. Uncover what is behind these gotta-have-it-now beliefs, and put yourself more in control of how you really want to be eating.

It can be so tempting to try the next new diet you hear about, especially the one your friend is on! They promise huge results in a short amount of time, who wouldn't want that? But the truth is, diets don't work. At least not in the long run. Studies show that there is a better way - a more fun way - to gently and effectively lose weight, and it all begins with changing your thinking.

It is commonly known that probiotics are helpful for good digestion and to combat diarrhea or yeast overgrowth while taking antibiotics. But probiotics, and a host of other beneficial microbes, can do so much more than that! The role they play in the gut improves your overall immune system, and their byproducts of digesting fiber communicate with both your gut cells and your brain!  In this episode we discuss 5 specific benefits: Improved integrity of your gut lining that prevents or heals leaky gut syndromeReduced inflammation, which improves physical and mental healthSuppressed appetite and increased brown fat for a leaner body Increased insulin sensitivity for improved blood sugar controlThe production and absorption of serotonin and other feel-good neurotransmitters in the gutFind out how you can build a richer supply of these beneficial microbes in your gut!

If you feel trapped in a cycle of overeating or unhealthy eating, you might think something is wrong with you. Or you might believe that you are incapable of losing weight. This type of thinking only reinforces emotional overeating. The answers to begin breaking this vicious cycle lie in understanding your brain. You have powerful tools – your brain and your thought patterns – that you may not have fully tapped into yet!

With so much focus on what we are trying to avoid with the COVID virus, it is easy to forget about what we can do proactively to beat it. In this episode, Matt and Alice discuss the other half of staying healthy - improving your immune system! Feel empowered to make significant changes to increase your chances of overcoming illness now and for whatever comes in the future.

Learn some of the reasons your body needs constant nourishment from whole foods, and why you shouldn't ignore whole food groups. Get motivated to eat fresher as we discuss the benefits such as sustained energy, a more stable mood, a strong immune system, and more!

Challenges seem to enter our lives almost constantly. How we deal with them can make all the difference! Rather than mindlessly turning to food and overeating, purposefully engage in activities that rejuvenate and restore your focus! In this episode we explore specific ways you can respond to turn stress into healthy tension and move forward in a state of balance despite challenges.

What are your comfort foods and why do you turn to them? Learn the science behind the soothing effects and the potential downfalls of comfort foods. In this episode we discuss how to listen to your body to distinguish between what soothes and what makes you feel worse.