Wellness For The Win Podcast

Today is a solo episode about the decision to grow your family -- or not. I was recently cleaning out the boys' closets and posted a question box on my stories asking people if they felt sad putting away old clothes, knowing you are done having kids, OR if you're conflicted about what to do. The response was overwhelming. I heard from SO many of you that you also struggled with the decision to be done (and I know for many it is NOT a choice -- loss, infertility, divorce, illness, etc.) Truly, this is a complicated topic for everyone. I shared some of my vulnerable thoughts and feelings around this topic as someone with a medically complex child as their second and last, and how that has impacted me emotionally in a way I didn't expect. I hope this resonates with some of you and helps you feel less alone if you're struggling with these feelings, too! XOXOThanks for listening, mamas. Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Solo pod today all about healthy snacking! This is something I often got questions about from clients when working as a dietitian. Questions I addressed: How many snacks a day should I be eating? What should snacks consist of?What are some examples of healthy snacks? What can I snack on all day long without gaining weight? Does snacking lead to weight gain? AND SO MUCH MORE!I hope you will find this short-ish episode helpful!!! LMK if you have any questions.Resources // relevant affiliate links & codes: Blog post I'm referencing: https://wellnessforthewin.com/dietitian-approved-healthy-snacks/While you're there, check out my blog for lots of healthy recipe ideas that actually taste good and are family-friendly! Clean Simple Eats affiliate code WELLNESSFORTHEWIN to save on delicious protein powders -- shop hereALOHA plant-based protein bars -- code WELLNESSFORTHEWINPlease share my podcast with a friend who might enjoy it! Thanks for listening, chat soon! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today is a quick-ish solo episode! I'm looking back on my 2024 ins & outs -- what to keep & what to ditch, plus my 2025 word of the year, what I'm looking forward to, and other reflections!Plus 4 years of motherhood, and other randomness! ENJOY!AFFILIATE LINKS: Clean Simple Eats code: WELLNESSFORTHEWIN - shop hereExpecting & Empowered workout app: code WELLNESSFORTHEWIN Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today is a solo episode! Per usual -- all over the place. Just answering a bunch of random Q&A I've gotten recently! What I covered: Big boy bed transition with Rhett -- how it started & how it's going Holiday appetizer ideas -- (easy cinnamon rolls, apps, pumpkin crescent rolls) -- head to wellnessforthewin.com for recipes!  toddler discipline -- how we approach it places that have larger adaptive outfits - target, gerber, H&M, onesie extenders for tall babies freezer staples I always keep on hand + some easy meal ideas red light mask -- @ameskiefer rec random Costco favorites Levi tooth update lol What are my biggest insecurities? How do I turn a sad day around? When to buy BF/pumping bras -- do your boobs change sizes a lot?Favorite non-nursing bras Corporate world vs. being a stay at home mom AFFILIATES/SPONSORS: @expectingandempowered workout program - code WELLNESSFORTHEWIN to save on annual app subscription@primallypure -- code WELLNESSFORTHEWIN for 10% off@cleansimpleeats -- code WELLNESSFORTHEWIN for 10% off Please share the podcast on your IG stories or with a friend if you enjoy it! Thank you for listening and Merry Christmas! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode with the licensed therapists from The Counseling Co. is all about the "happiness trap" -- AKA, how our beliefs around happiness can get in the way of our expectations and also… the difference between fulfillment and happiness. Are YOU truly happy in your life? Does being content mean you've "settled"?  This is a loaded topic that applies to all of us! I hope you find value in this conversation!  What we discussed: Happiness vs. fulfillment vs. contentment Does being content mean you're “settling” for less in life How to stop striving for perfection / shifting expectations of what happiness “should” look like Acceptance is a practice - not a destination Tips if you're struggling with comparison, especially on social media Comparative suffering – “well, this isn't a big deal, but…” “someone else is going through something harder…” When reality doesn't meet expectations in marriage   What about when you're happy with your life BUT it feels overly full / busy / overwhelming The power of saying NO and checking in with your values Tips for moms struggling with their identity in motherhoodHow to find happiness when you're navigating a new normal // major life change (i.e. having a medically complex child, becoming a caregiver for an aging parent, etc.) How to connect with The Counseling Co: Affiliate Links/Sponsors: Shop Clean Simple Eats Black Friday sale using my affiliate code WELLNESSFORTHEWIN -- shop here Shop Harper Wilde Black Friday sale using my affiliate link here Get 20% off the Expecting and Empowered mobile app (annual subscription) through the end of November 2024 with my affiliate code WELLNESSFORTHEWIN - sign up here Thank you for listening and happy Thanksgiving!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

So excited to have my good friend, neighbor and PUBLISHED AUTHOR Bianca Miller on the pod today! This one is slightly chaotic -- enjoy ; )What we covered:How and why she decided to step away from teaching & her career journey that led her to becoming a full-time authorHow long were you planning / writing Diving In (your debut novel) before it was officially published? The first draft of a book vs. the finished product and the editing processWhat is her dream goal as an author What does her writing process look likeLittle sneak peek into book 2: The Breath Between Us (coming soon!)Best piece of advice Bianca has ever receivedPS: THERE IS CURSING. DON'T LISTEN WITH LITTLE EARS. WE'RE SORRY. ASK THE NEIGHBORS / ADVICE SEGMENT WITH SHAN + B!Advice for a teacher who wants to leave teachingNew mom feeling like she is losing friends postpartum – lots of tips & advice for moms and women navigating friendships Shout out @kcmomsclub !!! for mom get togethers! What is your guilty pleasure?Tell us about your friendship – Shanna + Bianca Instagram vs. reality – mental health / thoughts CONNECT WITH BIANCA:Instagram: https://instagram.com/biancamillerwritesTikTok: https://www.tiktok.com/@authorbiancamillerAFFILIATE LINKS/SPONSORS:Save on your annual app subscription of Expecting and Empowered (pregnancy and postpartum workouts) with affiliate code WELLNESSFORTHEWIN - buy hereSave on Clean Simple Eats proteins / other products & OffBeat Butters with affiliate code WELLNESSFORTHEWIN -- shop here! Shop my LTK pageShop my Amazon Storefront Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I'm SO excited to have Kellie Bullard-Kelley BACK on the podcast today for part 2! She was on waaaaay back on episode 6 of the podcast, so today is a little life update several years later. We talk about life after losing her husband at age 26, dating and remarrying as a young widow, how she navigated her grief then and now, tips for dealing with grief or supporting loved ones through it, leaning on faith, and more. What we covered:How her new husband supports her through grief Does it help your grief that Connor knew Alex? How does Connor feel when she posts heartfelt things about Alex? Do the kids call Connor “dad”? Are you and Connor hoping to have kids in the future? Did you feel guilt dating again after losing Alex? Were family and friends supportive when you shared that you and Connor were dating? How her faith played into her grief journey & carried her through itDid you ever turn away from God after losing Alex? New / additional tips on how to support people going through grief How relationships can change - for better or for worse - after grief How to keep going after a great loss How to talk to kids about grief + death + loss and strategies she used Any special tributes or traditions for Alex moving forward? How to continue taking care of YOUR health through things like fitness, etc. when you're going through grief What she's looking forward to + what's next for her family CONNECT WITH KELLIE: Follow her on Instagram at @kelliebullardPurchase her book "Behind My Smile" here (affiliate link) Affiliate Links & Sponsors:Save on Primally Pure nontoxic beauty products with my affiliate code WELLNESSFORTHEWIN - shop hereSave on your annual app subscription of Expecting and Empowered (pregnancy and postpartum workouts) with affiliate code WELLNESSFORTHEWIN - buy hereShop my LTK pageShop my Amazon StorefrontBOOKS KELLIE LOVES FOR KIDS ON GRIEF/LOSS:The Invisible String (favorite)God Gave Us Heaven (favorite)Goodbye to GoodbyesHeaven is for Real (kids version)The Memory BoxSomething Very Sad HappenedThank you so much for listening & supporting the show. Please share in your IG stories & tag us so we can see -- appreciate you all! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Solo episode today! What I covered: NAPA – Levi's therapy intensive in Colorado – recapGoals now that we're home Random Q&A:Do we need to avoid gluten and dairy? Basic tips for someone looking to start eating healthier What I'm doing to lower my cholesterol C-section scar – how has it healed almost 17 months postpartum? Dream podcast guests I'd love to have onHow do you take care of yourself as a (medical) mom? Stroller wagon feedback / recommendations Tips for going to the store with special needs / low tone kiddos who can't sit up in a cart – helpful alternatives AFFILIATE LINKS MENTIONED: Clean Simple Eats -- affiliate code WELLNESSFORTHEWIN for 10% off CSE proteins, other products and OffBeat Butters. Shop hereExpecting and Empowered -- affiliate code WELLNESSFORTHEWIN to save on your annual app subscription for their pregnancy/postpartum/advanced pp workouts -- more info hereShop my LTK profileShop my Amazon storefrontTHANK YOU FOR YOUR SUPPORT! XOXO Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

In today's episode, I sat down with therapists Kelsey & Tara from the Counseling Co. (women's mental health practice located in the Kansas City area) to take a deep dive into the therapy process.What you can expect in this episode: How to find a therapist that is right for you Different types of therapy: talk therapy vs. EMDR, etc. What does a therapy session look like? How do you get started, how does it end, etc. Do you usually get action steps to work on after sessions? How often should you go to therapy?Who could benefit from therapy? Do you need to be working through “trauma” or specific issues, or can you go for general mental health / maintenance? Virtual vs. in-person therapy: pros & consDoes insurance usually cover therapy?And more! HOW TO CONNECT WITH THE COUNSELING CO. Follow them on Instagram at: @thecounselingcoInquire about services & stay up-to-date on events, etc.: https://www.thecounselingco.com/ PAST EPISODES WITH THE COUNSELING CO: Setting Boundaries -- listen here Postpartum Mental Health -- listen here AFFILIATE LINKS / RESOURCES MENTIONED:Clean Simple Eats protein powder, OffBeat Butters & more -- use affiliate code WELLNESSFORTHEWIN for 10% offPrimally Pure -- nontoxic beauty products -- use affiliate code WELLNESSFORTHEWIN to save Shop my Amazon storefront hereShop my LTK here Psychology Today – find a therapist  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today is a solo episode! What you can expect when you listen: Sharing some thoughts on health and wellness goals & habits – why motivation isn't enough & what you need instead We'll talk about the WHY behind your food + exercise choices, and other things that impact your overall wellnessDiscuss short-term and long-term benefits of movement + healthy eating One of my personal health goals I'm currently focusing on Can intuitive eating + working on improving lab results coexist? Affiliate Links:Use my affiliate code WELLNESSFORTHEWIN to save on the Expecting and Empowered workout app: click here to learn more Use my affiliate code WELLNESSFORTHEWIN to save on Clean Simple Eats protein powders, greens, hydration / energy drinks, OffBeat Butters and more! My favorites are the Simply Vanilla and Snickerdoodle and Chocolate Brownie Protein. Fav nut butters are Sweet Classic PB, Cinnamon Roll, Salted Caramel and Aloha! Click here to SHOP  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This solo episode includes lots of random Q&A that you guys submitted on IG! I'm addressing some things like:Motherhood -- my favorite parts Do I get hateful comments or DMs on IG? Has honesty about the challenges of motherhood on IG gone too far? C-section recovery Navigating grief after a miscarriage -- tips Easy meal inspiration Can intuitive eating and weight loss go together? Recent purchases I'm lovingAnd more! I hope you enjoy this episode! If you do, please share the pod with a friend who might love it, too! XO LINKS: Amazon Affiliate Page: amazon.com/shop/wellnessforthewinRotating Car Seat: https://amzn.to/3RHsQWDEthan's new toothbrush: https://amzn.to/4cfswXtAmazon cowboy boots (update: SO cute! True to size!): https://amzn.to/4cz7ti7EXPECTING AND EMPOWERED PREGNANCY & PP WORKOUTS: use my affiliate code WELLNESSFORTHEWIN to save on your annual app subscription!RECIPES:Chicken bacon ranch pasta dish: https://jordosworld.com/chicken-bacon-ranch-casserole/Taco ring recipe: https://www.everydaysouthwest.com/taco-ring-recipe-with-crescent-rolls-with-crescent-rolls/ Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This conversation is all about gestational diabetes with a Registered Dietitian who specializes in the condition -- Leslee Flannery, RD. Listen in to hear: What is gestational diabetes? What causes gestational diabetes / risk factors How can we prevent gestational diabetes Rate of type 2 diabetes AFTER gestational diabetes Risks of gestational diabetes to mom and babyDo you have to be induced early if you have GDM? Best ways to manage blood sugars with OR without gestational DMDiet & other habits Medications - are they needed? What are the options - pros & cons Relationship with food during pregnancy How to handle GDM diagnosis with a history of disordered eatingWhat to do postpartum after a gestational DM diagnosis – screenings, etc. Nutrition tips for postpartum And more! CONNECT WITH LESLEE: Follow her on IG: @gestational.diabetes.nutritionSupport Group / Resources: click here Affiliate Links: Expecting and Empowered – workout app for pregnancy and postpartum – use my code WELLNESSFORTHEWIN to save on your annual app subscription FullWell Fertility – supplements for before, during and after pregnancy (I love their prenatals and fish oil supps and they have lots of others, too!) -- affiliate code WELLNESSFORTHEWINTubby Todd – bath soaps, shampoos, mineral sunscreen, diaper cream and so much more for your little ones! Use my affiliate link for 10% off – click here  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Please enjoy this random, unplanned and all over the place solo episode // also featuring my special guest, mister Rhett. ; ) Affiliate Links I Mentioned: Outdoor swing Water tableWater pump for water tableToddler boy's sweat shorts Burt's Bees Baby PowderIf you have any segment ideas or requests, shoot me a DM on IG! Please screenshot & share this episode in your stories or send the link to a friend if you enjoy the show! XOXO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Heather Lasco is a Registered Dietitian who specializes in working with individuals with eating disorders. In this episode we dive into all things disordered eating, eating disorders, body dysmorphia, recovery, supporting a loved one who is struggling, and so much more. What we covered: What are the eating disorders and how are they diagnosed What is binge eating disorder Are EDs a mental health disorder? What is orthorexia? Is it possible to have signs of an ED without having a diagnosis? When does dieting become disordered or a full-blown ED? Red flags that may indicate you're struggling with your relationship with foodOzempic — thoughts Relearning hunger and fullness cues -- how? Necessary steps before intuitive eating, after extreme restrictionWhat is body dysmorphia The impact of social media — the good and the bad How to support a loved one with a suspected eating disorder How to get started with healing your relationship with food Struggle with eating around other people? Some tips Eating disorder recoveryHow to find a dietitian who specializes in eating disordersCONNECT WITH HEATHER / RESOURCES: Follow her team on Instagram: https://instagram.com/confidently_nourishedWork with her or her team: confidentlynourished.coEDRD Pro – directory of dietitians Find more ED resources on their blog HERE Affiliate Links / Sponsors: Use WELLNESSFORTHEWIN to save on your Expecting and Empowered app subscription! (pregnancy and postpartum workouts) - click here Use WELLNESSFORTHEWIN to save on Full Well Fertility prenatal supplements and other supplements for before, during and after pregnancy Click my affiliate link here for 10% off Tubby Todd bathtime products and more! Thank you for listening! Please share the podcast if you enjoyed, and leave a rating and review! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Hello! Today is a random solo episode that is all over the place, per usual. Here's what you can expect: random Q&A  / would you rather recent amazon purchasessummer bucket list how I grew on Instagram a little rant about IG & comparisonmom tips & inspiration recent books i've loved and recommend  future podcast guests coming soon three year old discipline tips & resources (Dr. Becky Good Inside, Big Little Feelings, Janet Lansbury - The Unruffled Podcast, Nurtured First, Parenting with Ginger Hubbard - faith-based podcast) Shop my Amazon affiliate page HERE  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

For anyone interested in learning about using REAL FOOD for tube feeding, you have to listen to this conversation! My friend and fellow dietitian, Hilarie Geurink is here to share alllll of her knowledge on this area and I know you will leave with so many amazing takeaways. She knows her stuff, but she is also so compassionate and recognizes this is not one-size-fits-all, and shares how you can achieve this with your unique feeding situation to improve symptoms & quality of life. As a mom of a medically complex kiddo with a G-tube, I am so grateful for all of her tips! Here's what we covered: What IS the blended diet? What does it look like? What are the benefits of the blended diet according to research and your experience with clients?Blended tube feeding myth busting Which blenders / equipment are most popular for blended tube feeding? Mindset shifts about tube fed diets Food safety concerns and tips Success stories of families switching to blended tube feeding – to give you HOPE that this could be YOU! Some quick tips for medical parents on getting equipment & more A message for parents who are ready to get started with a blended diet Hacks to make a blended diet easier And more! LEARN FROM HILARIE! Find her on Instagram at @blendedtubefeedingCheck out her blog for helpful posts + info on working with her: click hereSIGN UP FOR "BLENDED DIET STARTER KIT" -- live workshop series happening May 6-9th! Affiliate Links/Discounts: Tubby Todd affiliate link – click here for 10% off! Our favorite bath soaps, shampoos, diaper cream, nontoxic sunscreen and more! LoveHandle affiliate link – my phone grip that I love! Code is WELLNESSFORTHEWIN to saveExpecting and Empowered – workout app for pregnancy & postpartum; use my affiliate code WELLNESSFORTHEWINOther Resources Mentioned: Blendtec form for discount -- email me at wellnessforthewin@gmail.com and I can send you the PDF! Hilarie's Favorite Products (includes discount code on O ring syringes): click here  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Hiiiii friends! Enjoy this spontaneous solo episode -- going over 2024 Ins & Outs, goals for the year, random Q&A and life updates. : ) Affiliate Codes: Use code WELLNESSFORTHEWIN to save on @expectingandempowered pregnancy & postpartum workout app! https://expectingandempowered.com Shop my Amazon favorites at: amazon.com/shop/wellnessforthewin Shop items I mentioned on my LTK page: https://www.shopltk.com/explore/wellnessforthewinIf you enjoy the podcast, please share it with a friend! Thank you so much for your support!XO, Shanna  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Enjoy this very random and impromptu episode!You can find links on my Amazon storefront at amazon.com/shop/wellnessforthewin (affiliate) and follow me on LTK app at @wellnessforthewin ! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today we have Sarah of Kansas City Mom Collective on the podcast to tell us allll the best recs around KC to check out with your family and little ones! WHAT WE DISCUSSED: Kid-friendly places to eat / barsSummertime activities / places to get membershipsBest parks to visit in the KC area Events and meet-ups for local mamas Options closer to north KC Ideas for kid's birthday parties Activities for fall Christmas lights & activity recommendationsFamily friendly places to stay in KC Places to hike around the cityUpcoming events to check outAnd more! CONNECT WITH KANSAS CITY MOM COLLECTIVE: Follow on IG: @kansascitymomcollectiveCheck out their site & all of their guides and resources: https://kansascity.momcollective.com/Check out their podcast: click to listen on Apple AFFILIATES / SPONSORS:Check out local mental health practice for women, The Counseling Collaborative: (#sponsored) Follow them on IG at @thecounselingcoCheck out their website & services HERE  Shop Tubby Todd products and use my affiliate link to get 10% off: tap here to shop  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today we have Kelly of The Car Mom on the podcast! I loved this conversation and know you guys will, too. Tune in to hear: How Kelly got started with The Car MomHow women can feel empowered to confidently buy a car themselves Buying used vs. new vehicles - what to consider What to think about before buying a car & most important features for families How can sedans work for families Do you need a 3-row vehicle? Bench seat vs. bucket seats Different configurations for car seats Essentials to keep in your car all the time Road trip / travel tips Things to have on hand in case of emergency When you should ACTUALLY turn your kiddo's car seats to front facing Process of getting your car seat installation checked before baby is bornKelly weighs in on electric vehicles and hybrids Other trends to watch for in the car industry Some honest mom chat And more! CONNECT WITH KELLY / THE CAR MOM: Follow her on IG at @the_car_momFollow her on YouTube: https://www.youtube.com/@TheCarMomCheck out her podcast: The Car Pool Podcast - https://podcasts.apple.com/us/podcast/the-carpool-with-kelly-and-lizz/id1606787270AFFILIATE LINKS: Aloha plant-based protein bars – affiliate link – click here for discountLoveHandle phone straps + other accessories – use wellnessforthewin for a discount – affiliate link to shop Thanks for listening! Please rate, review & subscribe, and share with a friend who might enjoy the show! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Another solo episode with random updates, things I'm loving (shows, random purchases, etc.) and me rambling lol. Enjoy! Affiliate links: Expecting & Empowered (loved workouts during pregnancy; lots of C-section recovery tips) - code WELLNESSFORTHEWIN to save -- expectingandempowered.comFull Well Prenatal - still taking the prenatals and fish oils during postpartum - affiliate code WELLNESSFORTHEWINAmazon postpartum purchases (affiliate links): Sweat shorts - I got a medium - https://amzn.to/3XBKugbT-Shirt (fits oversized; I got true size) - https://amzn.to/3JB84UJSPF Tinted Face Moisturizer- https://amzn.to/3JCIhvbGrape cutter - https://amzn.to/3PtsdQeToddler Smoothie Cups - https://amzn.to/433v4m5Toddler dino towel - https://amzn.to/3puDWmXShout out to @tastingkansascity for @theroasterie copycat recipe! Please take a minute to rate, review, subscribe and share the podcast with a friend who might enjoy it!! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Levi is officially 5 weeks old and HOME from the NICU. I'm sharing a little update on how we are doing now and just reflecting over the past 5 weeks. TRIGGER WARNING - I do talk briefly about the fact that our birth was traumatic, which you all know, but if you feel that would be triggering for you because you are currently pregnant or had a recent traumatic birth, I just wanted to mention that. Also sharing a HUGE exciting new development at the end!!Thanks for tuning in + supporting us and talk to you soon.XO, Shanna & Levi  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Do you live in Kansas City or have it on your list to visit? Today my friend Amanda of @nomastayinkc and I are giving a longggg list of recommendations you must try if you're in need of some new things to do, or reminders of things you haven't done in a while! What we covered: Best places to eat for date night / girl's night / happy hour Touristy things to do that are actually worth it Best places to stay Best places for pizza, desserts and many other categoriesRapid fire fun questions with AmandaPregnancy cravingsFavorite mocktails Travel recommendations Best life adviceI hope you enjoy this fun & lighthearted episode! If you are local to KC and think we missed anything essential, head to the @wellnessforthewinpod IG and let us know! Be sure to share this one with a KC friend who might enjoy it!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

For this episode I sat down with Katie Ferraro MPH, RDN, CDCES to talk alllll about starting solids with your baby using a baby led weaning approach! She is so knowledgeable in this area and it was a super helpful and informative conversation. What we covered: What exactly is BLW? What's the difference between BLW and traditional spoon feeding? Can BLW help with picky eating? Benefits of baby led weaning  Are babies more likely to choke when doing a BLW approach? How to create a positive feeding environment for your baby Ideas for your baby's first foods How many times a day to offer solids at different stages Signs of readiness to look for before starting solids At what age should babies start solids? The importance and benefit of diet diversity early onDo we need to wait 3-5 days between new foods? Allergenic foods & allergic reactions - what to know Textures to avoid for early eaters & what to offer instead How to balance out meals for our babies And more! CONNECT WITH KATIE: Get Katie's 100 First Foods list HERE Follow her on IG for tips: @babyledweanteam Check out the Baby Led Weaning Made Easy Podcast here AFFILIATE LINKS: Tubby Todd 10% off link (baby skin products): shop here Expecting & Empowered workouts for pregnancy & postpartum - use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app: click here to learn more and buy Other resources: Check out my blog post with Baby Led Weaning Tips & Other Resources We Loved when we were starting solids - click here Amazon Affiliate Storefront – lots of feeding items we love saved to my “BLW” list! Shop here If you enjoyed this episode, please leave a rating & review to let me know, and share on IG or send the link to a mama friend who might need it!   Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode is a continuation of last week's conversation with Lauren Twigge, RD. She has a background in Animal Science and personal experience with farming, and she is sharing so much knowledge with us in this episode! We address so many hot & controversial topics, including: Hormones in dairy / meat productsThings you might see on labels “rBST-free”, hormone-free, etc.Do humans actually “need” cow's milk or can we get the same nutrients from other foods?Organic vs. conventional dairy products A2 milk - what is it? What are the benefits? Options for people with lactose intoleranceThoughts on ultra-filtered products like FairlifeDoes dairy contribute to acne, eczema or other skin conditions?Should you choose low-fat or full fat dairy products?Are dairy products safe to give to our kids? All your questions on raw milk - answered. Is it healthy? Is it safe? It is better than pasteurized milk?What are GMOs? Should we avoid them? And more! CONNECT WITH LAUREN:Follow Lauren on IG: @nutrition.at.its.rootsWork with Lauren: https://linktr.ee/nutrition.at.its.rootsAffiliates / Sponsors:Shop my prenatal supplements + fish oil from FullWell using my affiliate code WELLNESSFORTHEWIN -- shop here Check your Walmart store for Kemps Smooth Cottage Cheese! Shop here.  #sponsoredThank you so much for listening - please share with someone who might enjoy this episode!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode with Registered Dietitian Lauren Twigge is PACKED with all of your burning questions about dairy nutrition, the farming industry, the safety & nutritional value of our foods and so much more. What we covered in part 1: Organic vs. conventional – is organic better for us?Antibiotic usage in animals Pesticides in organic vs. conventionalThe Dirty Dozen - legit or not?Environmental impact of farmingWhat are farmers doing to be more environmentally friendly and how do we know when we're choosing products at the store?What % of greenhouse gas emissions come from agriculture / farming vs. other sources What do cows eat? Benefits of supporting and eating local Grass-fed vs. grain-fed – different labels you might see on foods and what they mean Should we be buying & eating grass-fed or grain-fed Stay tuned for part 2 next week! CONNECT WITH LAUREN: Follow her on IG at @nutrition.at.its.rootsCheck out her website or work with her - click here THIS WEEK'S ADS & AFFILIATES: Kemps Cows -- we absolutely love their Smooth Cottage Cheese! Check the Walmart store locator to find some near you: click here #ad #kemps #proteinpowerCheck out The Counseling Collaborative, a women's mental health practice, to find a therapist in the Kansas City area: click here  #sponsoredUse my affiliate code WELLNESSFORTHEWIN to save on your subscription to the Expecting and Empowered app (for workouts during pregnancy and postpartum!) - click here Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This is a random second pregnancy brain dump -- recapping third trimester, symptoms, random thoughts, recommendations and more! What I covered: Symptoms throughout pregnancy & third trimester How I'm feeling emotionally with baby 2 on the way Products I'm loving during pregnancy - skincare, hair care, supplements, etc. Pregnancy and postpartum workouts Baby prep - pump I'm planning to use, nursery, hospital bag, labor & delivery wishes Spray tans, deodorant, manis and more Lots of random thoughts For links to all of the products and resources I mentioned in the episode, click here!Thank you for listening, sharing, rating & reviewing!!! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

In today's episode, Amy Kiefer of Expecting and Empowered comes on to discuss tips for exercising safely during pregnancy and how to get back into it postpartum. We also dive into tips on labor and delivery and how to have an empowered birth. What we covered:Benefits of exercise during pregnancy Risks that are reduced by staying active during pregnancy Specific exercises to focus on and avoid during pregnancy Considerations for runners during pregnancy The type of exercise they wish EVERY pregnant woman would doIs it okay to start exercising during pregnancy if you've never done it before (or haven't in a long time)? Coping with weight gain and body changes during pregnancy How to physically prepare our bodies for labor and delivery Going into your birth experience empowered with knowledge of your options Some options to consider during labor for pain relief other than meds Tools and positions to help during labor Different resources to utilize to help mentally prepare for labor Tips for mamas planning on an unmedicated birth How to advocate for yourself before and during birth Beginning to exercise again postpartum - how to start / what to avoid How to feel more like yourself again post-baby / body image postpartumPostpartum sex And so much moreCONNECT WITH EXPECTING AND EMPOWERED: Follow them on Instagram: @expectingandempoweredLearn more about their workout guides and courses - use my affiliate code WELLNESSFORTHEWIN for a discount! Click here Follow Amy on Instagram: @ameskieferCheck out the Expecting and Empowered Podcast: click here Sponsors / Affiliates: Get a discount on my favorite prenatals and fish oil supplements by FullWell using code WELLNESSFORTHEWIN: shop hereCheck out Charlie Hustle clothing and get 20% off using my code WFTW20 #ad: shop here Learn more about The Counseling Co. counseling services if you're in search of a good therapist during pregnancy, postpartum or need mental health support in any season of life #ad: click hereOther Resources Mentioned: Book Amy recommended: The Birth Partner Thank you for listening & sharing with others!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I sat down with Casey and Meygan of Marriage365 to address all of your marriage and relationship questions. This was packed with great tips for couples, especially things to practice after having kids! What we covered:How to prioritize your marriage after kids The power of scheduling time for each other Should we be scheduling sex? Pros & cons  How to prioritize intimacy in your relationshipWhat to do if you can't afford marriage counseling right now, but need some help / tools / resources How to set an example of a healthy marriage for your children How to navigate conflict with your partner And so much more! CONNECT WITH CASEY & MEYGAN / MARRIAGE365:Follow them on Instagram: https://www.instagram.com/marriage365/Check out their website & resources: https://marriage365.com/ ENTER OUR BOOK GIVEAWAY AT @WELLNESSFORTHEWINPOD RESOURCES MENTIONED: Upcoming Nashville retreat: learn more here Books they offer for individuals and couples AFFILIATE ADS / SPONSORS: Chewy (our fav service for food & medicine for our dogs): shop my affiliate link here Nakano Knives: use my affiliate code WELLNESS to save on some amazing quality knives! Click here Expecting and Empowered: use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app for my favorite pregnancy & postpartum workouts! Click here Thank you for listening, rating, reviewing and sharing!!!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

For today's episode we have Dr. Kate Hartman of Shawnee Mission Pediatrics on to talk about allll kinds of things for mamas expecting their first, second or even third child. This is PACKED with amazing information! What we covered: When to establish a pediatrician during pregnancy and what to look forHow to help our toddlers with the transition to new baby at homeShould toddler stay home from daycare for any period of time after baby is born?Handling germs from your toddler (or anyone in the family) around new babyCommon challenges that second time parents faceNewborns: When you can start letting your baby sleep without waking to feedWeight gain goals for newborns - should we worry about growth charts?When to introduce a bottle for breastfed babiesWhat ALL new mamas need to know before having a babyWhat to know about newborn safetyWhen to transition baby out of swaddleBaby sleep, contact naps, “routines”, sleep training and morePacifiers - okay to use early on? When and how to weanAny specific supplements we should be giving our babies or toddlers?And so much more! RESOURCES MENTIONED: Dr. Hartman's practice on IG: @smpediatricshttps://www.shawneemissionpediatrics.com/Healthykids.orgSPONSORS & AFFILIATE LINKS: Learn more about AdventHealth South Overland Park Birth Center here #ad: http://bit.ly/42oHSnXUse my affiliate code WELLNESSFORTHEWIN to save on FullWell supplements - shop here Learn more about the AdventHealth Shawnee Mission Birth Center here: http://bit.ly/3TsaGaUThank you so much for listening!   Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today is a solo episode addressing some FAQs I've gotten, including the following: How did we know we were ready to have kids (the first time around)? How did we know when we were ready to try for a second?Why have we decided to stop at two kids?I want to point out that these are super personal decisions, and it's so important for YOU to feel ready and have these important conversations with your partner to make sure you are on the same page. Starting a family and/or growing your family is a huge step, and not something to be taken lightly. I'm just sharing out personal experience here and how we have navigated some of these transitions and big decisions together. RESOURCES MENTIONED: Baby Registry Must-Haves post: https://wellnessforthewin.com/baby-registry-must-haves/My Miscarriage Story: https://podcasts.apple.com/us/podcast/5-my-miscarriage-story/id1622500441?i=1000564797389I'd love to hear from you on this topic! Feel free to DM me, or leave a rating/review! :) I appreciate you tuning in!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Warning: don't listen to this one around your kids, haha! I sat down with my BFFs of 15+ years for this one and we had lots of good laughs, but also got a little bit deep, too. I hope you find this one as entertaining as we did! What we covered: How we all know each otherHow we continue to prioritize our friendship 15 years later How have our friendships changed throughout marriage, having kids, etc. Hillary's journey in the NICU with her sonEnneagram numbers? Funny questionsWho would play each of us in a movie about our livesWho pees in the shower How often do you wash your brasEveryone's hall passFavorite shows in the 2000sWould you rathers Bachelorette party mems Best piece of advice we've ever received And more! Affiliate Links:Save 10% at hillandhazel.com with affiliate code SHANNA10! Follow on IG at @shophillandhazelSave on Vooray products (duffel bags, gym bags, accessories and more) with affiliate code WELLNESSFORTHEWIN! Shop here Thank you for listening!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Meg Johnson is a 26-year-old with hearing loss, and in this episode, she talks about her experience growing up as someone who is differently abled, language we can use around those who have different abilities than us and how to support these individuals better, and more. What we covered: Hearing loss spectrumWhat Meg's diagnosis looked like and what led to itBeing a military kid and how that impacted her diagnosis and treatmentLife as a person with hearing loss in a "hearing world" How hearing aids work How does someone with a disability want to be “labeled” - what language to use or avoidWhat she wishes people knew about how to treat those with hearing loss or other disabilitiesHow to talk to our kids about people who are differently abledDo people with hearing loss need to work with an SLP?How she has worked on self confidence throughout her journeyThe importance of finding a supportive partnerHer favorite resources for people with hearing loss or what she hopes to create someday And more!Connect with Megan: If you'd like to reach out to Megan, you can contact her via email at: mbjohnson815@gmail.comResources she mentioned: Spencer West - IG: @spencer2thewestPaul Castle - IG: @paulcastlestudio ASL couple/family - IG: @oursignedworld Today's Sponsors / Affiliate Links: Save 10% on your purchase of Hill and Hazel boutique with SHANNA10 - shop here! And follow on IG at @shophillandhazelSave on your LoveHandle phone grip with code WELLNESSFORTHEWIN - affiliate link here Save on Expecting and Empowered pregnancy & postpartum workout guides with my affiliate code WELLNESSFORTHEWIN - shop here Thank you for listening!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode is a continuation of last week's episode on all things breastfeeding, pumping and more. Here are some of the topics we dive into during this conversation: What is a “normal” amount to pump during a sessionHow many minutes should we pump each time Baby sleep - when should babies be sleeping through the night Should we pump if they sleep through the night? Getting your period back postpartum/while breastfeedingClogged milk ducts - how to prevent / treat All about mastitis How to manage a super strong let downAll about tongue ties and lip ties Cow's milk protein allergy - how common is it? Hand expression: what it is, how to do it, why it's a great tool to have Weaning from breastfeeding / nursing / pumping And more! CONNECT WITH SUMMER: Follow Summer on YouTube at Done Naturally Follow Summer on IG: @donenaturallyTODAY'S SPONSORS / AFFILIATES / OTHER RESOURCES:Learn more about the AdventHealth South Overland Park Hospital by clicking here: http://bit.ly/3iGbwTt #adCheck out my breastfeeding/postpartum needs list on my Amazon Affiliate Storefront here: amazon.com/shop/wellnessforthewinBrest friend pillow: shop here (affiliate link) Foot stool: shop hereFavorite burp cloths: shop here (affiliate link) Baby Registry Must-Haves blog post What to Expect When You're Expecting Baby 2 blog post Use my affiliate link to save 10% on your purchase of Tubby Todd products! We love their bath soaps & shampoos, All Over Ointment, Sweet Cheeks Diaper Paste, mineral sunscreen and more! Shop here Thank you so much for listening! Please be sure to rate, review & subscribe to the podcast, and share with a mama friend who might benefit from this information!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I sat down with IBCLC Summer Friedmann of Done Naturally to dive into ALL your questions regarding breastfeeding, pumping, weaning and more! This is a 2-part episode because there was so much interest in this topic, so stay tuned for part 2!What we cover in part 1: How to set yourself up for success for breastfeeding during pregnancy What is colostrum - should we collect it during pregnancy? All things pumping DMER - dysmorphic milk ejection reflex - what is it? Who is at risk? Engorgement - how to navigate and reduce it when milk comes in How to establish and maintain good milk supply throughout BF journey How often should a newborn be nursing? Tracking diapers & feeds - what to consider Cluster feeding - what you need to know Pumping with a newborn – how often to do it? When to start? Importance of pace feeding Pros and cons of the HaakaaThings that can lead to oversupply And more!CONNECT WITH SUMMER: Follow Summer on YouTube at Done Naturally Follow Summer on IG: @donenaturallyToday's Sponsors / Affiliate Links: Lovevery toys: shop here using my affiliate link FullWell fertility prenatals & fish oil supplements: use my code WELLNESSFORTHEWIN to save: affiliate link here Expecting & Empowered app for pregnancy & postpartum workouts - use my affiliate code WELLNESSFORTHEWIN to save on your subscription Thank you for listening! Please be sure to rate, review & subscribe to the podcast, and share this episode if you enjoyed!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Are you feeling overwhelmed by all the things you see on social media these days when it comes to food, health and even beauty standards? It can be A LOT to keep up with. I want to help you realize that this can all be really simple -- if we let it be. Let's have an honest conversation about how to actually improve your health and happiness long-term and check in with your "why" behind your behaviors. JOIN MY NEW ONLINE COURSE: MAKE HEALTHY EASY! It is only available to buy through Thursday, 3/2 at midnight CST and this first round is the cheapest it'll ever be.Learn more or sign up here!I would love to help you improve your health and relationship with food and your body. You deserve to invest in yourself and feel your best.  Other resources to check out: Episode 15: How I Stopped Counting Calories and Why I Never Looked BackI hope you found this helpful! Thank you for tuning in, and please be sure to rate, review and subscribe or share my podcast with someone who might enjoy it! Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I sat down with Amy Reinecke to discuss all things body image and healing your relationship with food and your body, as well as learning to care for your body on a daily basis, even when it doesn't look or feel exactly how you want it to. What we covered:Amy shares her story and past struggles with body image, binge eating / disordered eating and starting to diet in 4th grade How starting to diet at such a young age impacted herSome other factors that impacted her body image How she felt when she reached her “goal weight”How and why she decided to walk away from diet cultureHow we can improve our health + habits without dietingWhy comparison is the thief of joy, especially regarding our bodiesHow to get back in tune with hunger and fullness signals after dietingWhat to do when walking away from dieting How to push away negative thoughts about your bodyHow does Amy cope with bad body image days after leaving dietingHonest thoughts on emotional eating or other coping strategies Amy has worked throughHow to set our kids up for success and break the dieting cycleHow to navigate food allergies/intolerances without a restriction mindsetAnd more! CONNECT WITH AMY:Follow Amy on Instagram at @loveyourbodywell and @loveyourbodywellpodcastCheck out Amy's blog at loveyourbodywell.netListen to Amy's podcast: Love Your Body Well PodcastTODAY'S SPONSORS & AFFILIATE LINKS: Learn more about Advent Health Kanasas City and their ER Care in the Kansas City area, as well as their resource GetInQuickerKC.com to reserve your spot ahead of time. Click here. #adGet on the waitlist for my online nutrition course, Make Healthy Easy, available to purchase February 27th - March 2nd only! CLICK HERE!Looking for prenatals and fish oil supplements? Check out FullWell products and use my affiliate code WELLNESSFORTHEWIN to save. Click here to shop. Thank you for listening today! If you enjoyed it, please rate, review and subscribe to my show, and share with a friend! Thank you for your support!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

In honor of Valentine's Day this week, I brought my husband Ethan on to have a fun, not-so-serious chat with me! What we covered: Lots of funny trivia questions, would you rather, and Mr. and Mrs. questionsHow and when Ethan proposedWe both share some shameful confessions -- please don't judge us for our actions under the age of 14 LOL Our thoughts & feelings on expecting baby 2And more!I hope this episode gives you some good laughs! Thanks for tuning in!  Interested in getting on the waitlist for my upcoming course? It will officially be available to buy Monday, February 27th through Thursday, March 2nd! GET ON THE WAITLIST!Please rate, review & subscribe to the podcast if you're enjoying it! And share with a friend who might enjoy it. : )  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I have read several books by co-authors Christina Hobbs and Lauren Billings -- you may know them by their combined pen name, Christina Lauren -- and absolutely loved all of them. I was dying to pick their brains and hear about their creative process for writing books since there are two of them. What we covered: How Christina and Lauren each got into writing initiallyHow they first met and decided to become writing partners What their creative process looks like for writing books How long it takes for them to write a book from start to finish How real life impacts their creative process and ability to write Do they ever disagree on the plot or ending of a story? How their writing style has evolved over time Their favorite book they've ever written Where do they find inspiration to write their stories Who are their favorite authors / books Will any of their books ever be turned into a movie? And more! CONNECT WITH CHRISTINA LAURENChristina + Lauren are the New York Times, USA TODAY, and #1 internationally bestselling authors of The Unhoneymooners, Love and Other Words, The Soulmate Equation and Something Wilder. Their new novel, The True Love Experiment, will be released in May 2023. Check out their website hereFollow them on Instagram at @christinalauren Affiliate Links + Today's Sponsors: Get started with EveryPlate for just $1.49 per meal by going to EveryPlate.com/podcast and entering code wellnessforthewin149. #adSave on your Expecting & Empowered Membership (workouts for pregnancy and postpartum) by using my affiliate code WELLNESSFORTHEWIN. Save 10% on your purchase at hillandhazel.com using my affiliate code SHANNA10! Follow them on IG at @shophillandhazelThank you so much for listening, rating + reviewing and sharing with friends!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today we are breaking down nutrition labels line by line to hopefully make it easier to understand what you're getting and which foods to opt for more often when you're at the store.Interested in my upcoming nutrition course? Get on the waitlist HERE!Reminder: you do NOT have to be perfect with every food choice you make. This information is meant to empower and educate you to fuel your body in a way that feels good + realistic to you *most* of the time. Awareness, not obsession!!!  What we cover in this episode:I break down the nutrition label line by line to explain what each one means and how it applies to you (serving size, calories, % daily value, etc.) Allllll things sugar - added sugars, artificial sweeteners, etc. What we want more of on the nutrition labels What to limit/avoid on nutrition labels Sodium, cholesterol and trans fats - recommendations Labels like "sugar free", "low fat" or "fat free" How much protein we need How to identify whole grain foods Considerations for people with food allergies Beware of tricky marketing / labeling And more!Interested in my upcoming nutrition course? Get on the waitlist HERE!Other Affiliate Links: Chewy affiliate link for dog/pet food, medications and more: shop hereGet 10% off your purchase of Hill & Hazel clothes at hillandhazel.com with my code SHANNA10 and follow them on IG at @shophillandhazel Lily Nichols article I mentioned on electrolytes in pregnancy: click here Thank you for listening, rating and reviewing! Send this episode to someone who might benefit from these tips. Talk to you next week!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Feeling unsatisfied with your current job or career path? Is there something you're passionate about or really good at that you could be sharing with the world? Are you ready to pursue a purpose outside of motherhood?If there is even a TEENY TINY part of you that is *curious* about starting (or growing) your own business, this episode is for you. I got to sit down with Kat and Abby of Pursuing Her Purpose to dive into so many helpful topics regarding entrepreneurship, especially for those just getting started. What we covered: Juggling a full-time job and side hustleHow to get started with a businessWhy entrepreneurship is great for momsThe many benefits of being a female entrepreneur The most difficult parts of entrepreneurship Imposter syndrome - how to combat this & mindset shiftsWhat to do if you haven't even thought about starting a business… until nowOrganic (free) growth strategies to spread the word about your new business How to balance being a business owner and being a mom (wife, friend, employee, etc.)The importance of being on the same page as your partner when you have a business and/or how to get your partner on board Programs or systems they use as a team to stay organized How to get started with hiring / delegating tasks so you can stay in your “zone of genius” Tips on how (and why) to create and sell an online course And more tips + encouragement for starting and growing a business that feels in line with your values and goals CONNECT WITH AMY, KAT AND ABBY OF PURSUING HER PURPOSE: Instagram: @pursuingherpurposeWebsite/courses: Pursuingherpurpose.comPodcast: Pursuing Her Purpose - listen here AFFILIATE LINKS & TODAY'S SPONSORS:Charlie Hustle Clothing Co. - use my code WFTW20 for 20% off their vintage inspired clothing, a local Kansas City company I love! #ad - shop hereExpecting and Empowered - use my affiliate code WELLNESSFORTHEWIN to save on their pregnancy & postpartum workout guides - shop here Vooray - use my affiliate code WELLNESSFORTHEWIN to save on their cute, functional and affordable bags (duffels, fanny packs, backpacks and more! My fav is the Alana duffel and the active fanny pack!) - shop here Thanks for listening, reviewing and sharing! Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

If you are pregnant or postpartum, or even TTC, you will find this episode so helpful! Today we have Dr. Lizzie Kieffer, pelvic floor physical therapist, on the pod to talk alllll things pelvic health and even fertility! What we covered: Pelvic floor considerations for non-pregnant women Weak vs. tight pelvic floor - what's the difference and what are the symptoms How to improve symphysis pubis dysfunction and round ligament pain in pregnancy Lizzie's thoughts on belly bands during pregnancy How to prepare yourself for labor and delivery - different positions, how to breathe properly, etc. When to start pelvic floor work postpartum & how to progress with exercise What you can do at home for pelvic floor vs. when it's necessary to see a PT Allllll about postpartum sex - best positions, how to reduce pain, tools you can use and more What does an internal exam with a pelvic floor PT look/feel like Diastasis recti - what it is, how to fix it, and is it ever too late to fix it? Special considerations for C-section mamas Other issues: bladder control, hemorrhoids, pelvic heaviness and prolapse Surgeries like hysterectomies and recovery after How Lizzie sees patients to help support fertility AND MORE CONNECT WITH LIZZIE: Book an appointment in Overland Park, KS: doclizzie.comFollow her on Instagram: @doclizziedptJoin Lizzie's email list & learn more about her upcoming course: CLICK HEREAFFILIATE LINKS & SPONSORS: Interested in checking out the AdventHealth Shawnee Mission Birth Center? Click here to learn more! #adSave on Expecting and Empowered pregnancy and postpartum workouts by using my affiliate code WELLNESSFORTHEWIN - learn more hereSave on FullWell prenatals and other supplements with my affiliate code WELLNESSFORTHEWIN - shop hereThank you for listening, rating & reviewing the show!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

If you are struggling with going on and off of countless diets, have poor body image, or simply want to understand someone else's perspective on this complex topic, you have to listen to this episode. Dani Reilley shares her story of yo-yo dieting, overcoming binge eating disorder, and how she is currently working toward healing her relationship with food and her body, while still living in a larger body size today. What we covered:How she resists the temptation to try dieting againHow diets ultimately led to more weight gain Her experience with dating while living in a larger body Why commenting on weight loss can be harmful and not helpfulThe importance of surrounding yourself with the right people + resources on your journey to healing your relationship with food and your body What it actually felt like to reach her “goal weight” What positive body image really means How to move past feelings of guilt with food / mindset shifts to help Her experience with transitioning to an intuitive eating approach Tips to cope and move through bad body image days The power of buying clothes for her current body that help her feel confident Dani's favorite brands that are size-inclusive Things to AVOID saying regarding bodies / your body size Thoughts on the use of the word “fat” AND MORECONNECT WITH DANI: Instagram: @dani.reilleyEmail: danireilley@gmail.comAFFILIATE LINKS & TODAY'S SPONSORS: Get started with EveryPlate for just $1.39 per meal on your first box by going to EveryPlate.com/podcast and entering code wellnessforthewin139 #ad Get a discount on Full Well Fertility prenatals & fish oil supplements (what I use and love!) using my affiliate code WELLNESSFORTHEWIN - shop here Vooray (gym bags, backpacks, accessories and more): affiliate code WELLNESSFORTHEWIN - click here to shop Thank you for listening & sharing with others!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Have you set any goals for the new year? Today I am sharing my *intentions* and things I'd like to prioritize a little more and/or accomplish in 2023. I'm excited for a new year, a fresh start and to begin working toward some of these goals!Shoot me a DM to let me know what you're working on this year! Interested in my non-diet nutrition online course I mentioned? Get on my email list HERE -- I'll send you a survey so you can share your feedback and what you'd like to see or learn about in an online course from me! Affiliate Links: Use my affiliate code WELLNESSFORTHEWIN to save on @expectingandempowered pregnancy and postpartum workouts! I absolutely love the app and use it weekly! LMK if you have any questions! Learn more and sign up here. Thank you for listening! Happy New Year! Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

How do you feel about your relationship with alcohol? Good? Bad? It's complicated? In today's episode with Jenn of Sober Sis we get INTO IT - I loved this conversation. I personally don't think it has to be all or nothing with alcohol (for most people) but I think this discussion is a really important one to have and to think about. I hope you'll take a listen and do some reflecting on your alcohol use and how it's serving you. What we covered: What does it mean to be sober-minded & sober curiousWhat if you don't have a “problem” with alcohol, but want to stop drinking or reduce your intake (without people assuming you're an alcoholic) Mindfulness vs. abstinence from alcohol All about “hangxiety” -- anxiety after consuming alcohol Some of the possible benefits of reducing alcoholWays to unwind and relax at the end of the day without alcoholNavigating alcohol when you have alcoholism in your familyThe importance of having a support system if you want to explore reducing or eliminating alcohol Some of Jenn's favorite alcohol-free alternatives Some surprising feedback from my listeners regarding their relationship with alcohol CONNECT WITH JENN: Website: www.sobersis.com/home - you can get more info about her monthly challenges here or get her free guide! Facebook: /sobermindedsisterInstagram: @sobersis -- link tree in bio has all the links you need! Pinterest: /sobersisRESOURCES MENTIONED: Books about relationship with alcohol: Naked Mind, Quit Like A WomanAlcohol Explained - William PorterStay tuned for Jenn's new book in spring 2023! @drinksurely - alcohol-free wine AFFILIATE LINKS: Get 10% off @shophillandhazel at hillandhazel.com with code SHANNA10 (affiliate) - shop hereUse code WELLNESSFORTHEWIN to save on LoveHandle phone grips - affiliate link Save on your subscription to Expecting & Empowered App (pregnancy and postpartum workouts! follow them @expectingandempowered) with affiliate code WELLNESSFORTHEWIN - shop hereHappy new year! Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This is a fairly quick episode that will hopefully provide you with some encouragement and positive mindset shifts as we close out this year and enter 2023. I hope this will support you and help you go into the new year with a healthy outlook on food and exercise and some goals you can focus on to improve your overall well-being. Episodes included within this episode if you want to hear the full conversations: #7 with Simi Botic on Finding Joy in Movement and Breaking Up with Perfection #6 with Kellie Bullard on Becoming a Widow at Age 26 and Navigating Life After Loss#3 with Lisa Hayim on Overcoming Food Anxiety, Learning to Tune into your Body and Navigating Real Motherhood#15 on how I stopped counting calories and why I never looked back #25 with The Matrescence on Building Your Village and Making New Mom Friends #2 with Alyssa of @nutrition.for.littles with tips on picky kids, raising healthy, intuitive eaters, plus body image as moms #32 with The Counseling Co. on mental health around the holidays and setting boundaries Thanks for listening and Merry Christmas!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Ep. #35: Today we are diving deep into Whole30. If you've been curious about it or are contemplating doing it (again), tune in to hear two Registered Dietitians share their thoughts on the program. What we cover in this episode: How to sift through nutrition misinformation on social media A breakdown of the requirements of the Whole30 dietWhich foods are allowed vs. which foods are not during the 30-day elimination periodPros and cons of Whole30What are lectins and should we avoid them? All about dairy Can Whole30 heal your gut? Is a vegan diet the best approach for better health? What does a plant-forward diet look like? Protein: how much should you be eating? Best sources? Two RDs thought on weight loss goals Healthy habits & goals to focus on > the scale And more! CONNECT WITH CHARLOTTE:Follow her on Instagram & TikTok at @shapedbycharlotteCheck out her nutrition blog at https://shapedbycharlotte.com/Buy The Plant Forward Solution Book here (affiliate link)  AFFILIATE LINKS / SPONSORS: Get started with EveryPlate for just $1.49 per meal on your first box by going to EveryPlate.com/podcast and entering code wellnessforthewin149 #ad Get a discount on Full Well Fertility prenatals & fish oil supplements (what I use and love!) using my affiliate code WELLNESSFORTHEWIN - shop here OTHER EPISODES TO CHECK OUT: #28: A Registered Dietitian's Honest Thoughts on 75 Hard#26: How to Prevent and Manage Type 2 Diabetes with Kristi Messerli RD CDCES#15: How I Stopped Counting Calories and Why I Never Looked Back #4: How to Improve Gut Health with Bethany Frazier, RDCONNECT WITH ME: Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

ICYMI, we built a house... again! Yes, this is our second build in the past few years, but we hope to stay put for a V LONG TIME, haha. In this episode to go in to WHY we built again, and tons of other FAQs I've gotten since moving into our new build!What I cover in this episode: Why did we decide to build a house vs. buy an older/existing homeWhat did we dislike about our old house that made us want to move? What did we do differently with the new houseHow flexible was your builder with custom requests that were not part of the original floor planHow long does it take to build?Did you wait until the build was done to sell your previous home?How does it work financially - two mortgage payments?How to balance what you want vs. what you can afford? Where to splurge and where to saveBiggest must do's and don'ts when buildingAnd more! If you're wondering about specific selections for things like flooring, tile, paint, and all that fun stuff, I published a blog post just for you! You can find all of those details on my blog HERE! Let me know if I missed anything important! I hope this was helpful!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Feeling exhausted and run down all the time? Guess what - it doesn't have to be that way! You deserve to have energy and mental clarity so you can enjoy your life! Rachel Sandoval, holistic dietitian, provides some tips today to help with just that. What we cover in this episode:Common nutrient imbalances that can have a profound impact on your energy levels, and how to get them testedWhy to use a food first approach before turning to supplements What to look for in a supplement if/when they are needed in addition to diet changesThings that Rachel works on with clients to help improve energy + sees major success The impact of stress on the body and how to improve it What is adrenal fatigue? Things to consider regarding diet/exercise/lifestyle Why you might need extra electrolytes even if you aren't an athleteWhat is carb cycling and should you try it? How to eat healthy even on a tight budgetHow to get adequate omega 3s and best sourcesTips on nutrition for women with back to back pregnanciesJuicing - healthy or not? Strategies to increase your vegetable intakeAll about sleep - why it's important and strategies to improve sleep And more! CONNECT WITH RACHEL: Follow her on IG: @rachelsandovalrdnApply to work with her & find her free resources: Rachelsandovalrdn.comAFFILIATE LINKS MENTIONED: Full Well Fertility prenatals and fish oil supplements - code WELLNESSFORTHEWIN: affiliate link to shopParagon Fitwear: affiliate code WELLNESSFORTHEWIN - shop hereExpecting & Empowered pregnancy and postpartum workout guides - affiliate code WELLNESSFORTHEWIN - shop here Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

The holiday season is among us, and it can be a super fun yet super stressful time for many of us. If you are struggling with family, schedules, boundaries, financial stress and more, we have you covered!What we cover in this episode:Setting boundaries and splitting time between families on holidays Relationships with in-laws Navigating the holidays after a loss & supporting your loved ones Continuing family traditions or creating new ones How to cope if you're not feeling joyful this holiday seasonHow to handle gatherings with family members we don't get along with How to respond to feedback/criticism about your parenting style What to do if you feel that your partner isn't helping enough with duties around the holidays (and all the time) What to do about gift giving if you're feeling financially stretched right nowHow to respond if family/friends keep asking when you are having kids and you are struggling to conceive OR don't want kids Mental health in the winter and handling the emotional letdown after the holidays are over Connect with The Counseling Co.: Follow them on IG at @thecounselingcoFollow them on TikTok at @thecounselingcoCheck out their website for therapy services and check out their upcoming programs hereAffiliate Links & Sponsors: Charlie Hustle Black Friday Deals happening now! Click here to shop! (Outside of this promotion, you can always use my code WELLNESSFORTHEWIN to get 20% off your purchase of regular-priced items) #sponsoredLoveHandle phone grip - use my affiliate code WELLNESSFORTHEWIN to save on your purchase - shop hereShop my Wellness For The Win "every body is a good body" merch: click here Other Resources/Relevant Episodes: Episode #11: Postpartum Mental Health with The Counseling Co. Episode #6: Kellie Bullard on Becoming a Widow at Age 26 and Navigating Grief After Massive Loss  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Taking care of your skin is an important part of your health AND it can significantly impact your confidence! I have been on my own journey with my skin and I'm so thankful to have gotten it under control and in a great place, thanks to the help of my esthetician, Rachel. We sat down to answer alllll your burning skincare questions!Things we discuss in this episode: Best facial/treatments to get when you're new to facialsAll things dermaplaning - does it make your hair grow back thicker? Best products, treatments and more for anti-aging / reducing wrinklesWhich products are worth the money and which products are a gimmick Biggest skincare mistakes she sees people make Tips on dealing with melasma Tips for dealing with acne – active acne, scarring, etc. Medical grade skincare: worth the hype and money?The correct order to apply your skincare stepsSkincare recommendations for men – very basic steps Budget friendly options to use at home What to avoid if pregnant or TTC And so much more!CONNECT WITH RACHEL: Follow her on IG at @rachelmskincareBook with her or Shelby: rachelmskincare.comResources Mentioned that Rachel loves: @labmuffinbeautyscience@thelafacialistAffiliate Links: Hill and Hazel: use my code SHANNA10 to save 10% at hillandhazel.comFull Well Fertility supplements: use my code WELLNESSSFORTHEWIN to save 10% on one-time purchases (I use their prenatals and fish oil supplements) - shop here LoveHandle phone strap: use WELLNESSFORTHEWIN to save on your order - shop here  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!