The Realistic Nutrition Podcast with Randa Derkson

Welcome back to the Realistic Habits Podcast. Today we're chatting with Andres Ayesta, Registered Dietitian from Planos Nutrition about why your negative self talk is stalling your weight loss.Andres Ayesta is a Registered Dietitian, Weight Loss Expert for women & founder of Planos Nutrition. Andres helps busy entrepreneurial & career-driven women with personalized, evidence-based nutrition to become the most confident version of themselves physically & mentally. Andres has been featured in numerous media outlets like CNN, Business Insider, Shape, MyFitnessPal, and more! To this date, Andres has helped over 650 clients to transform their bodies and minds while reaching sustainable results and healing their relationships with food & themselves!Website: https://planosnutrition.com/Instagram: https://www.instagram.com/andresayesta/TikTok: https://www.tiktok.com/@andresthedietitianJoin Andres Free “Not Another Diet Community of FB”: https://www.facebook.com/groups/notanotherdietcommunityBook a Free Nutrition Blueprint call with Andres: https://planosnutrition.com/blueprintThe Blueprint Method https://planosnutrition.com/nutrition-blueprint-method-npAndres' free meal plan guide: https://www.planosnutrition.co/freemealplanguideLearn more about Manage Your Macros*Randa's Resources:*Fast Track Your Nutrition and Hit Your Goals eBook How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://randaderkson.com/

Today we're chatting with Tallon Martin from Built by Tallon about the 5 biggest fat loss mistakes he commonly sees with clients.Keep listening to see if you're making these mistakes and Tallon gives tips on how to rectify them.--Follow Tallon on Instagram @builtbytallonFollow Tallon on FacebookLearn more about Manage Your Macros*Randa's Resources:*Fast Track Your Nutrition and Hit Your Goals eBook How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://randaderkson.com/

A short episode today, all about learning to say no and easing yourself into self care for the holidays.---*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

Today I'm laying out how to get started with realistic habits that create long lasting change.--*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

If you love the idea of health and fitness challenges but don't want super strict rules, Kim and Kalee's 75 Soft is the lifestyle habit challenge for you. 4 30 minute workouts a weekHealthier choices are being made in the kitchenRead or listen to a little bit of an audiobook daily. Meditate or pray for 5 minutes.That's all that's required for this challenge. Join Kim and Kalee's Facebook Group. Save 50% off the 75 Soft Bundle here (affiliate) use code RANDALearn more about Kim and Kalee here.----*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Manage Your Macros Macro CalculatorLearn more about Manage Your Macros

I'm so excited because on September 6, the Fast Track Your Nutrition with Macros Bootcamp starts.Today we're chatting about the BootCamp and what's included inside the 5 day workshop. Register here---*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

Today we're chatting about how to get out of the dieting mindset. It's possible. Will it be an overnight success, no. That being said, here are some quick action tips. Join me for 5 days of live training at the Fast Track Your Nutrition with Macros Bootcamp.Follow me on TikTok---*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

How to calculate your macros for free or cheap.Join me for my 5 days of training in the Fast Track Your Nutrition with Macros Bootcamp. We start on September 6th. 1. Google free online macro calculator, you'll just have to sign up for promo email lists (more than likely). Most coaches have different formulas and you may have to experiment with your numbers.2. Use my Manage Your Macros Calculator. This is what I start all my clients out with. Code MACROS50 for $50 off ($29 Cad).3. Use a coach. Whether it's working with me one on one, in a group program or with another coach altogether. Accountability is where it's at.---*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

Shownotes:Clean Plate Mama siteSara's Instagram: @cleanplatemamaClean Plate Mama Facebook Page---*Randa's Resources:*Fast Track Your NutritionManage Your MacrosHow to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

Links mentioned in today's podcast:6 SIMPLE Steps To Fast Track Your Nutrition Free eBookManage Your Macros Macro CalculatorProtein Blueberry Muffins*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

10 reasons why macros matter and how it will change how you see food while transforming your body.More details in the podcast but here are the cliff notes.1. It doesn't label food as good or bad2. It shows you a more balanced lifestyle (and a balanced plate).3. It prioritizes protein4. It helps you understand where the calories are coming from and what makes up a calorie.5. It keeps you mindful about what you're eating and your habits.6. You actually stay full.7. You can customize it to your lifestyle8. It brings freedom and flexibility9. Difference methods of tracking 10. The Randa Nutrition way of tracking.If you want to work with me one on one, send me a DM on Instagram or head to my coaching page. I only accept a few clients each month.How to Start Tracking Macros in MyFitness PalFood Freedom, Your Way - Find Your Own Macros45 Macro Friendly Meal Prep RecipesMacro Friendly Subway Options---*Randa's Resources:*Follow me on InstagramRanda Nutrition websiteLearn more about Manage Your Macros

Today we're chatting with Kathlena from The Allergy Chef and this interview is about to blow your mind. Whether you have food intolerances or allergies, this podcast is a much listen. Kathlena has over 200 food allergies & intolerances, and can't drink most water. The members of her household also have food allergies and special diets, none of them the same. After being told she had 30 days to live, she made it her mission to help the food allergy and special diet communities thrive. Three years from her lowest point, she and her team have published several cookbooks, started a bakery, done local and nationwide outreach developed hundreds of free recipes and resources, and much more.The Allergy ChefRaise Membership -  nutrition50 gets you 50% the first month.Follow The Allergy Chef on Instagram.Learn more about Manage Your Macros

Today we're chatting about why meal plans don't work. Mentioned in the podcast:Thriving Home Freezer Meals - save 20% with RANDA20 (affiliate)Food Freedom Your Way ProgramBeginners Guide to Tracking Macros1:1 coaching---*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

I'm not sure if today's episode is here to make me feel better, you feel better, or just to vent but today I'm taking 10 minutes to talk about why balance is bullshit.---*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

Today on the podcast I'm speaking with Don Lam, founder of DIY Body about why you're not seeing results.To access Don's How to Burn Fat Effortlessly, send Don a message on Instagram @DIYBODY  and he'll send it your way.Full show notes on this episode coming soon.Follow @DIYBODY on IGDIYBODY's website@DonCarterFit on IGWatch this video on YouTube: https://youtu.be/_b2x9o9-oLQ ...*Randa's Resources:*How to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/Learn more about Manage Your Macros

Today we're chatting with Registered Dietician, Amanda Nighbert who gives real strategies for real people who lead real, hectic, and often crazy lives. It's all about how the all or nothing mentality is hurting you vs helping you.Watch this interview on YouTube: https://www.youtube.com/watch?v=gPe3Q2IDByIFind more about Amanda and LEAN here: Official Site: https://amandanighbert.com/Living Energized and Nourished (LEAN): https://amandanighbert.com/services/Instagram: https://www.instagram.com/amandanighbertrd/TikTok: https://www.tiktok.com/@amandanighbertrdFacebook: https://www.facebook.com/AmandaNighbertRD/---Randa's Resources:How to Track Your FoodFollow me on InstagramLearn more about Manage Your Macros

Today we're talking about hypothyroidism and Hashimoto's with Ginny from Hypothyroid Chef.Visit Hypothyroid ChefGrab Ginny's Thyroid-friendly Grocery Guide Follow Ginny on IGHow to Track Your FoodFollow me on InstagramLearn more about Manage Your Macros

Today we're chatting about tracking our food and why I believe you should be doing it. It's not just about weight loss! It's about finding what foods are serving you vs hurting you. How to Track Macros free guide: https://randaderkson.com/trackmacros---Follow Randa on InstagramLearn more about Manage Your Macros

Today we are chatting with Alyssa (a minimalism and productivity coach) from Your Unbusy Life to talk about how to avoid burning ourselves out with our kickstart to health and wellness.The info mentioned in today's episode: Alyssa's Unbusy Yourself Challenge (How to get Time to Yourself EVERY single night).Your Unbusy Life WebsiteFollow Alyssa on Instagram---Follow Randa on InstagramGrab my How to Track Macros Starter Guide hereLearn more about Manage Your Macros

Today we're chatting about habits and how they're made, broken, and rebuilt with Dr. Heather McKee.Get the full show notes for full details on  How Habits for Weight Loss are Made, Broken, and ReBuilt. Learn more about Bite Sized Habits here and join Dr. McKee's 5 day challenge. ---Follow Randa here on Instagram.Learn more about Manage Your Macros

Today we're chatting about Whole30, is it good or bad? Is it a diet? Do I, as a Certified Holistic Nutritionist recommend it? Here's the link for Food Freedom, Your Way that I mentioned in the episode. Follow me on Instagram: @RandaNutritionLearn more about Manage Your Macros

Today we're chatting about weight loss with Beth Feraco from Beth Feraco Fitness. Some of the topics covered:The shame that surrounds weight lossFat loss vs weight lossAll about calorie deficits. Follow Beth @bethferacofitness all across social mediaTikTok InstagramListen to her podcast: Cut the Crap with Beth and MattVisit her website.---Stay updated with me over on Instagram @RandaNutritionLearn more about Manage Your Macros

Take control of your nutrition and stop fearing food!Food Freedom Your Way will help you lose weight without giving up pizza and chocolate!Sign up here and ditch dieting forever@RandaNutrition on IGLearn more about Manage Your Macros

Today on the podcast we're briefly talking about macros and counting them. Is it a diet? Does it lead to bad habits?Follow me on Instagram here: @RandaNutritionGet the healthy Living Bundle on Sale here: https://cart.randaderkson.com/healthy-living-bundle/Learn more about Manage Your Macros

Today we're chatting about what to do after you overindulge and feel gross.Read the full show notes here: 10 Ways to Get Back on Track After a Binge Mentioned in the podcast:Get the overnight oats cookbook here: https://randaderkson.com/overnightoatsFood Freedom Your Way (launches December 17): https://randaderkson.com/foodfreedomyourwayLearn more about Manage Your Macros

Today we're chatting about hormones and energy and productivity through the phases of our cycle.Get Dr.Ashley's Hormone Optimization PlannerFollower Dr. Ashley on Instagram hereThe Superwoman Code Podcast-------------------------------Randa Nutrition WebsiteRandaNutrition on IGI'm now accepting clients for my 1 on 1 personalized nutrition program. You can find out more here: https://randaderkson.com/coach3 Days to Get Your Nutrition Back on Track Challenge

Today we're chatting with Amanda from Nourished Hormones. Amanda is a registered dietician who specializes in hormone health for women. Follow Amanda on Instagram and get in touch with her at @nourished.hormones. If you liked this episode, please leave The Realistic Nutrition podcast a 5 star rating.------Randa Nutrition BlogRanda Nutrition on Instagram

Halloween is just around the corner, and today I'm sharing how to navigate Halloween to still enjoy those Reese peanut butter cups! I'm now accepting clients for my 1 on 1 personalized nutrition program. You can find out more here: https://randaderkson.com/coach3 Days to Get Your Nutrition Back on Track ChallengeDon't forget to shoot me a DM on IG and tell me your favorite candy!Learn more about Manage Your Macros

In today's episode, we're chatting all about habits. Jessica Levy, the founder of The Habit Foundation, is teaching you the starter steps to building actionable habits so you will reach your health goals.Learn more about The Habit Foundation here (affiliate)Find Jessica on IG here...Randa Nutrition WebsiteRandaNutrition on IG

I'm super excited to be talking with Toni Marinucci from Tips with Toni today.Full show notes will be posted when the blog post is up. Show notes links:Tips with Toni Podcast@Tips_with_Toni IGToni's Website -- find what Disney princess you eat like.Toni's Ted TalkOnce Upon a Diet book (affiliate link)-----Randa Nutrition site23 Meal Prep Overnight Oats Recipes (free cookbook)

I'm so excited to get into today's podcast. Today we're chatting with Rachel Tiemeyer from Thriving Home and we're talking about her and Polly's bread and butter - freezer cooking.We're chatting why freezer cooking, how long it actually takes, and how incorporating just 1 a week can save you THOUSANDS of dollars a year.If you liked this episode, please give us a review on where you listen to podcasts. This helps me book great guests like Rachel.Full show notes on freezer cooking tips.Show note links:Thriving Home WebsiteThriving Home Store use code RANDA20 (affiliate)1Hour Freezer PrepThriving Home InstagramThriving Home FacebookThriving Home also has 7 Healthy Freezer Friendly Marinades for you to download here: https://thrivinghomeblog.com/7-freezer-friendly-chicken-marinades/-------------------------Randa Nutrition Recipes33 Pressure Cooker Recipes free eBookLearn more about Manage Your Macros

Do you compare yourself to others? To your old self? This is the podcast for you.Today on the podcast, I did a little something different. I started recording on my walk (sorry for the audio guys) and it ALL came out. This podcast gets personal, but it's out there.Shoot me a message on Instagram and let's chat about comparisons. ---Get Your Nutrition Back on Track in this 3 Day Workshop.

The show notes contain affiliate links, Get the full  truLOCAL review on the Randa Nutrition blog.I'm so excited to talk to you about truLOCAL today. We have Greg from truLOCAL on the podcast chatting about the benefits of buying local and how the trulocal program works. Get my curated boxes here (BC residents only) https://randaderkson.com/trulocalYou can also get 10% off any box you build by using code RANDA.Here's a link to the best ever Instant Pot Meatballs with Marinara recipe. You're going to love it.Follow truLOCAL on Instagram.

Today on the podcast I'm sharing how to build a better bowl (salad bowl that is) and how if you follow my formula you'll have sustained energy throughout the door and feel FULLER LONGER.Get the Build a Better Bowl Cheat Sheet here.Full show notes and blog post coming soon.Recipes mentioned in the podcast:Romesco Sauce RecipeProtein-Packed Tzatziki-----Follow Randa on Instagram here.Learn more about Manage Your Macros

Welcome back to the Realistic Nutrition Podcast! Today we're chatting about fiber. Why it's important and how you can up your intake (because you're probably not getting enough). It's easy to up your dietary fiber, here are some easy ways how to do just that!Full show notes here on the Randa Nutrition blog: How to eat more fiber and up your fiber intake.Build a Better Bowl Cheat SheetNutrition LibraryRecipes mentioned:Mediterranean Quinoa SaladBlueberry Baked OatmealLemon Chia Seed Pudding (exclusive in the Real Food Real Life Nutrition Guide).---Follow Randa on InstagramRanda Nutrition BlogLearn more about Manage Your Macros

Today we're chatting with Grace Lewis, a graduate of the first round of Eat Move and Meditate program. We cover the following:What was it that kept her committed to completing the program ?What were the struggles you faced ?What did she learn about yourself?Her favorite workout of the fitness part of the program.Was there an AHA moment? If so what was it and how did it impact her ?Why would she recommend this program?Registration is open August 30 until September 17 for the fall program of Eat Move and Meditate. Click here to register!----Follow Randa on InstagramLearn how to meal plan with the meal planning workshop.

Today on the podcast, I have Dee Hiemstra and Emily Lewis, my partners in crime with the Eat Move Meditate program.We're chatting about the program, what's included and how mindfulness, nutrition, and fitness go together as the 3 pillars of health. The Eat Move Meditate registration opens on August 30 and the program starts September 20.Submit an application for Eat Move Meditate here.---Mindfulness with Emily IGRanda Nutrition IGDee Hiemstra IGEdgewater.Fitness IGEat Move and Meditate on IG

Today we're talking about why rest is not a reward and all about burnout with Dr.Ashley Margeson.Full show notes can be found here: How Your Hormones Help Avoid or Reverse Burnout.https://www.ashleymargeson.com/ Harness your hormones hormone optimization guide Follow Ashley on Instagram---Follow Randa on InstagramVisit Randa Nutrition

Today I'm going over the top 4 nutrition tracker apps on the market, the pros, the cons and what one is my personal favorite.Trackers Mentioned:Lose It (affiliate link)MacroStaxMy Macros +MyFitness Pal Build a Better Bowl Free CheatSheet: https://randaderkson.com/buildabetterbowl 

Today we're chatting to Kristy from Klean Eating with Kristy about how tracking your food can help you reach your goals, but not necessarily in the ways you think.We also chat about budget friendly food options too.Get the full show notes on the post: How Tracking Food Will Help Your Reach Your GoalsFollow Kristy on InstagramKristy's siteHealthy Eating Made Easy Facebook Group*Randa's Resources:*Macro Calculator: https://randaderkson.com/manageyourmacrosHow to Track Your Food: https://randaderkson.com/trackmacrosFollow me on Instagram: https://instagram.com/randanutritionRanda Nutrition website: https://randaderkson.com/

On today's episode,  we're here with Salma Dinani a personal trainer who helps moms feel energized healthy, and strong.We're chatting about body respect and the difference between body positivity and loving your body plus all the reasons why you should work out (that's not changing your body).Workout With Salma websiteBody Positivity Blog post and what it really meansFollow her on InstagramWorkout with Salma Facebook Group

Eating Healthy at Disneyland Guide that I mentioned at the beginning of the podcast.Today we're chatting going dairy free at Disneyland. Get the full show notes on Disneyland's Dairy Free Options.Disneyland Allergy information.Sign up for the meal plan class and let me know what you think. I am always looking for feedback on what I offer and would consider it a favour if you helped me out with this: https://randanutrition.com/mealplanclass

If you're new to health and nutrition and don't know where to start, this podcast about nutrition basics with Zsa White is for you. Throw out everything you know about nutrition and listen to this episode. Let's keep it simple, shall we?Zsa's Instagram: https://www.instagram.com/zsatierawhite/Join Zsa's Facebook Group: https://www.facebook.com/groups/zsatiera.white/Don't forget to leave a review for the podcast!

Ordering at Starbucks doesn't have to be detrimental to your health. Here are some healthier options.Full blog post: Healthy Starbucks Drinks.Feeling lost with your nutrition? I have a free Get Your Nutrition Back in 3 Days challenge!https://randanutrition.com/3daychallengeNutrition coaching plans: https://randanutrition.com/coach

Welcome to episode 28 - 7 Healthy Ways to Deal with Stress. Meal Planning Class: https://randanutrition.com/mealplanclassEpisode 7 - Suzi Fevens episode on stress resiliency: https://www.thehealthymamaspodcast.com/1322287/6520741-interview-with-suzi-fevens-on-stress-resiliency-perfectionism-short-meditations-practicing-gratitudeBlog post for more resources and further show notes: https://randaderkson.com/7-healthy-ways-to-deal-with-stress/

On this episode, we have Lindsey House of Health Accountability Coach.For most of us accountability is hard, and Lindsey dives into why that is and tips to be more accountable to yourself and your goals.About LindseyAfter leaving a background of outpatient weight management counseling and personal training clients, Lindsey started her own company in 2017 where she sees most clients virtually. The virtual world provides the opportunity to meet face-to-face while omitting annoying scheduling conflicts or logistic barriers. Lindsey says her clients always say “I know what to do and just need to do it”. Listening to their needs, Lindsey took on the role of  “Accountability Coach” and provides accountability and coaching through group and individual consults.Lindsey decided to take the accountability piece one step further and open a membership for her followers called “Power House”. This is a virtual community of like-minded individuals that all want to keep their goals at the top of their priority list. Goals range from nutrition, fitness, organization, family flow and so much more. The Power House Membership Community all believes that accountability is the underpinning of everything that we do and we are working together to thrive, not just survive! Lindsey can be found at: www.healthaccountabilitycoach.comFB: @houselifestylesIG: @houselifestylesLinkedIn: Lindsey HousePodcast: Direction Not PerfectionBook: Direction Not Perfection (affiliate link) – accountability and coaching from your wine-loving dietitianTo Join Power House Community:https://www.healthaccountabilitycoach.com/power-house-membership-cover-pageFree Resources:https://www.healthaccountabilitycoach.com/book-free-resources

Today on the Realistic Nutrition Podcast we're chatting with Ashlee Fiander from Ashlee Nadine Photography (located in Smithers BC). Ashlee is a real life client of mine and today I'm interviewing her to get her thoughts on the personalized nutrition program that I offer to my clients. So the pressure is on (just kidding). Learn more about Ashlee here: https://www.instagram.com/ashleenadinephotography/Find out more about the Nutrition Program here: https://randanutrition.com/coachConnect with me on Instagram: @RandaNutrition

Diet Myths, Let's separate fact from fictionWelcome to the Realistic Nutrition Podcast. That's right, I said Realistic Nutrition Podcast, not Healthy Mama's Podcast. I mentioned a few episodes back that I was considering going this route to be true to my beliefs and decided to jump. We all know that I don't believe in crazy fad diets, deprivations, or restrictions and neither does today's guest. Today I'm welcoming April Ball from Foxy over 40 to the podcast.  She has a no-nonsense approach to nutrition and she does it in the most hilarious way over at foxyover40.Some of the dieting myths we're covering:If you want to lose weight, you have to cut carbs.Carbs after dark. Take out is bad, fast food is bad.In order to lose weight, you have to eat clean.To kick start weight loss you need to detox.Is collagen worth it? Estrogen levels from soy.Muscle weighs more than fat.Fat makes you fat.White potatoes are unhealthy.You need supplements to lose weight/gain muscleIn order to lose weight, you need to restrict your calories to a low intake like 1200.Cleanses/Juice cleanses.Dairy products are unhealthy.Spot training.Juice is healthy because it has fruit in it.Instagram: https://www.instagram.com/foxyover40/ Free Fitness and Nutrition Guide: https://successful-experimenter-5122.ck.page/e3a9f00caf Podcast sources:https://www.hsph.harvard.edu/nutritionsource/soy/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270274/  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/ https://www.nccih.nih.gov/health/soy 

Today on the podcast we have Julie Elsdon Height, a Life coach, Canadian blogger, and a sober mom of two. We're chatting about her story plus the take on Mommy Wine Culture that we're seeing all over TikTok, Instagram, and more. When does a joke get taken too far? Want to get in touch with Julie?Sober Julie WebsiteSources for the episode:The Atlantic QuoteNational Institute on Alcohol Abuse and Alcoholism Nutrition StatesAlcoholics Anonymous SheRecoversThis Naked Mind

Show notes: https://randaderkson.com/8-ways-to-drink-more-water/Free 3 Day Challenge to Get Your Nutrition Back on Track: https://randanutrition.com/3daychallenge

I had an interesting question in my IG DMs and it was how I create recipes, and more basically, how to cook.I swear it's not hard and I have some basic tips on how to start cooking if you're a  beginner.How to meal plan: https://randanutrition.com/mealplanclass