Podcasts about eat well

If you've ever struggled with feeding yourself consistently, felt overwhelmed by meal planning, or wondered how ADHD impacts your relationship with food—this episode is for you. I sat down with Becca King, a registered dietitian nutritionist and certified intuitive eating counselor who also happens to have ADHD herself. Becca's story is incredibly relatable and eye-opening. She shares how her ADHD played a role in her past eating disorder, and how she now uses that lived experience to help other ADHDers find food freedom without shame or restriction.In this conversation, we explore how dopamine, executive dysfunction, sensory issues, and emotional regulation all intersect with eating behaviors. We also talk about what disordered eating actually looks like (it's more common than you think) and how to start building a healthier, more sustainable relationship with food. Becca's weight-inclusive approach is all about permission over perfection, and her advice is both practical and compassionate. You'll walk away from this episode with real, ADHD-friendly tools to help you nourish your body without the guilt.Becca King is a Registered Dietitian Nutritionist & Certified Intuitive Eating Counselor from Charlotte, North Carolina. As an adult with ADHD who struggled for years with disordered eating, Becca is passionate about helping other adults with ADHD who struggle with binge eating, chronic dieting, and body image issues find food freedom and improve their self-esteem. She uses the Principles of Intuitive Eating and a weight-inclusive approach to nutrition for ADHD in her virtual practice. Episode Highlights:[0:58] – Meet Becca King, RDN: Her journey with ADHD and disordered eating.[6:03] – Finding the connection between ADHD and private practice dietetics.[7:06] – How her eating disorder developed and tied into ADHD symptoms.[9:57] – The role of dopamine in disordered eating.[10:22] – Why so many ADHDers struggle with binge eating and food regulation.[12:51] – Defining disordered eating and how it manifests in ADHDers.[16:40] – Living in recovery and developing healthier coping tools.[18:25] – Emotional dysregulation, sensory issues, and other overlooked triggers.[22:20] – Real talk about ARFID, safe foods, and honoring sensory needs.[24:54] – Mindful eating and how it actually looks for ADHD brains.[27:33] – Simple, realistic advice for feeding yourself with ADHD.[30:50] – Debunking the fear around processed foods and shortcuts.[33:57] – Intermittent fasting and ADHD—what you really need to know.[37:19] – Becca's upcoming book and her practical nutrition philosophy.[38:55] – Final advice: Let go of "shoulds" and find what works for you. Connect with Becca King:Follow Becca King on Instagram: @adhd.nutritionistBecca's Book: How to Eat Well for Adults with ADHD – Available on Amazon and major booksellersThank you for tuning into "SuccessFULL with ADHD." If this episode has impacted you, remember to rate, follow, share, and review our podcast. Your support helps us reach and help more individuals navigating their journeys with ADHD.

Intermittent fasting has been gaining popularity as a way to lose weight, but is it the right choice for everyone?While some swear by its benefits, others are cautious about its long-term effects.To help us make sense of it all, we're joined by Sarah Keogh, a registered dietitian and founder of Eatwell.

Ever since our first chat with Charlie Burley (The Teachers' Health Coach), we've been itching to get back for another conversation about food.Teachers know how tricky improving our relationship with food is when working in such a high-stress environment. From battling self-worth to the latest diet fads, we chat about realistic goals and things we can action immediately to improve our lifestyles.You can buy Charlie's book here: https://www.amazon.co.uk/Little-Guide-Teachers-Healthy-Teacher/dp/1036201082/Follow us on Instagram: www.instagram.com/teachsleeprepeatpodcastFollow us on TikTok: www.tiktok.com/teachsleeprepeatpodcast

Are your eating habits supporting the life you want to live? Lesley Logan and Brad Crowell break down key takeaways from Lisa Salisbury's interview, focusing on mindful eating, food habits, and breaking free from unconscious patterns. Learn how to assess your hunger, build a better relationship with food, and take control without guilt or restriction.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co .And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:The emotional connection to food and why it matters.How childhood conditioning impacts your eating habits.How to break free from the Clean Your Plate Club mindset.The importance of avoiding extreme hunger or fullness.A simple two-bite challenge to help you check in with your hunger.Episode References/Links:eLevate Retreat - https://lesleylogan.co/elevateMullet Tour - https://opc.me/ukSpring Pilates Training - https://opc.me/eventsPilates Studio Growth Accelerator - https://prfit.biz/acceleratorCambodia October 2025 Waitlist - https://crowsnestretreats.comLadder Barrel Exercises - https://beitpod.com/barrelexercisesLisa Salisbury Website - https://wellwithlisa.comInstagram - https://www.instagram.com/well_with_lisaFacebook - https://www.facebook.com/wellwithlisaIf you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox.DEALS! DEALS! DEALS! DEALS!Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSoxBe in the know with all the workshops at OPCBe It Till You See It Podcast Survey Be a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramThe Be It Till You See It Podcast YouTube channelFacebookLinkedInThe OPC YouTube Channel Episode Transcript:Lesley Logan 0:00  Are you actually connecting to the food that you're eating, and do you know why you eat the way that you eat? I think these are really interesting questions to ask yourself, because if it is getting in the way from you having the life you want to live, or it's becoming a crutch of some kind, it's worth evaluating. Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to discuss the liberating convo I had with Lisa Salisbury in our last episode. If you haven't yet listened to that interview, you should listen to it at some point, because it's so good. Before, during after, go back and forth between the two. You do you, you. There's like different ways of doing everything. And this is episode 503. Brad Crowell 1:19  503 Lesley Logan 1:20  And we just said a big thank you before we hit record with you guys, to our amazing production team, because we've had the same producers this whole time. There's podcasts I listen to of people that I really admire, and every other year they're with another company. And I'm like, you know what? Why are you with so many different companies? What? Brad Crowell 1:38  That's weird. Lesley Logan 1:38  Now, if it's because I read that you scored $170 million you do you, no jealousy, no judgment, no curious. I see it, not announcing, if they're not paying you to be there, why are you switching? What's going on? Anyways, just go out of your minds. Today is March 27th 2025 and it is Scribble Day. Yep, Scribble Day is observed on March 27th annually, and it's all about celebrating the creativity and the art associated with scribbling, which anyone can do, regardless of their artistic abilities. So the last time you scribbled aimlessly to relieve boredom, you might have probably not known that there's actually a day to celebrate the stress releasing act of scribbling.Brad Crowell 2:18  Yes, our production team is gonna go, Brad, why did you adjust Lesley's microphone while she was talking? So that was me, my fault, and I don't think they're gonna be able to edit it out. Lesley Logan 2:27  No. And guess what? Brad Crowell 2:28  100% they won't. Lesley Logan 2:29  I just didn't want it, I didn't want to stop. I was I hadn't made a mistake, I hadn't made a mistake on any of the sentences. And I wanted to keep going. Brad Crowell 2:36  Well, you nailed it. You slayed that. Lesley Logan 2:37  Also, I really appreciate that they mentioned that, like, it's regardless of your artistic abilities, because, I often am disappointed in my, here's the thing, this is the recovering perfectionist in me who is letting it go that you put your hand in front of the camera to pick the mic. I don't think my scribbling is good. Brad Crowell 2:55  But it's a scribble, it's not supposed to be good. Lesley Logan 2:57  I know, but I want it to look pretty. There's people who are like. Brad Crowell 3:00  Is scribbling pretty? Lesley Logan 3:02  No, but people can draw like, really pretty hearts and stuff. My hearts are like, my star, I look, I just look like a seven year old still scribbles. Brad Crowell 3:10  Fortunately, there's a day for that. Lesley Logan 3:11  There's a day for it, and actually it, there's no, because it's just, it's relieving boredom, and I think it's great. So anyways, also, if you are bored in today's day and age, we want to hear you on the be it pod, because we need all your tips.Brad Crowell 3:26  No, I think it just means that they don't have a smartphone.Lesley Logan 3:30  Yeah, they don't have their friends, literally. Brad Crowell 3:33  They don't have the easiest-to-distract-yourself device in the history of our world. Lesley Logan 3:38  I know. You know what, on a podcast I listen to, they talk about, apparently, your phone can tell you how many times you pick up your phone. This one guy, he picked it up 273 times in a day. 273 times in a day. How many minutes are in a day?Brad Crowell 3:50  All right, so we're gonna figure this out literally right now. So we're gonna go right now. Okay, go to Settings. Go to screen time. So just search for screen time. If you all want to join us on this, if you have an iPhone, go to your settings and go to screen time you're gonna look at.Lesley Logan 4:05  Today, I've only had 67 pickups. Oh, I went. Brad Crowell 4:08  See all app and website activity? Okay. And then go to day.Lesley Logan 4:16  Yeah, pickups, yesterday, I only did 109.Brad Crowell 4:19  Oh, mine is 109 also. What the? Mine's today, though.Lesley Logan 4:24  Okay, but mine today, I've only had 67.Brad Crowell 4:26  Oh yeah, yesterday I did 136.Lesley Logan 4:28  Okay, so here's the deal. I think that's a lot. I don't know, but if there's 24 hours in a day, not that we only pick it up once in an hour, but kind of like, maybe we should try to get it under 100. Let's try. Next time we get to a topic that has to do with boredom, we'll let you know. We'll update you. Anyways.Brad Crowell 4:45  My screen time yesterday was almost 10 hours. Lesley Logan 4:49  Yeah, but we can't judge we were on a plane, you guys, playing video games for 15 hours. So I don't think that. Brad Crowell 4:54  That is true. Lesley Logan 4:55  But okay, anyways, just going back to the boredom thing. So figure it out, because I actually heard one host was like, I have 88 and he was surprised by 88 and to me, like 60, because we work on our phones, I don't think it should actually be nothing. Brad Crowell 5:08  It's a little hard when I'm like, on an hour long zoom call on my phone.Lesley Logan 5:12  Yeah, but maybe we could figure out a day off. Maybe we should find a day off average and then take our weekday average and try to get it just a little bit more than a day off average. Okay. Brad Crowell 5:22  We'll see. Lesley Logan 5:22  That has nothing to do with today's guest or Scribble Day. Hey, we're back from P.O.T. Denver and about to kick off our annual eLevate retreat. You guys, oh my God, it's like, literally, in three days. They're like, coming here soon. I'm so excited. We, I have so many prizes for them. We have a special guest for them. We have, I mean, I can't even wait. So anyways, I'm stoked to see them, we have 17 eLevate grads coming. If you want to come to an eLevate retreat, you have to be an eLevator. If you want to know how to be an eLevator, you need to go to lesleylogan.co/elevate. Okay, Brad's not happy with the mic still. I'm talking right at it. I don't know what else to do. Okay. Also, you guys coming up very soon, in April, we're going to be announcing our second Mullet Tour. It's that UK tour we did where we do business in the morning and Pilates in the evening.Brad Crowell 6:09  It's business in the front, Pilates in the back that's why it's the Mullet Tour. Lesley Logan 6:15  And we're doing two cities for this tour, and it's going to be this fall. So you want to go to opc.me/uk to be on the wait list, because those on the waitlist are going to get invited to the early bird. And you know what? It could sell out on early bird. So you want to go to opc.me/uk to get on the waitlist. So you get the early bird special. Brad Crowell 6:31  Spots are definitely gonna be limited, because we're, you know, we're doing it in some studio. Lesley Logan 6:36  It's when we do our (inaudible). It's like they're just small spaces, and we're only doing two days, I think one day in each city. I'm pretty sure it's of almost. Brad Crowell 6:43  Two days in each city, pretty sure. Lesley Logan 6:45  I don't know. I feel like it's a tight squeeze. Just get on the waitlist and you'll find out. If you're in Europe, you should come, just fly over. Brad Crowell 6:52  Go to opc.me/uk for anyone, anywhere. Coming up at the end of April, we've got our spring training. This is the first time we've ever done this before, and we're focusing on drum roll, please. The Pilates push up. Lesley Logan 7:08  The Pilates push up. So if you hate them, this is for you. If you love them, this is for you. We're gonna have 10 classes over the course of one week, all to help you get the most out of your push ups, either to make them more accessible or more possible, or help you realize, like, how freaking strong you already are. Don't worry if you don't have the equipment, we have a mat ticket as well. So go to opc.me/events, because that's going to get you on the waitlist. And those on the waitlist are going to be invited early, and those invited earlier are going to get a better price, than those who are not on the waitlist. So if you're an OPC member, you get the best price. It's called free.Brad Crowell 7:42  So if you want it for free, join OPC. If you want it for free, join OPC.Lesley Logan 7:48  Yeah, yeah, okay. But that's going to be in April, and it will end on International Pilates Day weekend, which we're very excited about. Brad Crowell 7:56  Yeah, go to opc.me/events and then, if you are a Pilates business owner and are taking clients in any way, shape or form, whether that's in the park or at your house, in a studio, and you're booking and taking payments from your clients. I want you to join me on the next upcoming Studio Growth Accelerator and what we're going to do is talk about the three massive secrets that Lesley and I have figured out after coaching more than 2500 businesses just like yours on all the things over the past, geez, seven plus years now, we've boiled it down to three major things that you need to understand in order to grow your income as a business owner, it's totally free. I want you to join me by going to prfit.biz/accelerator. That is profit without the O dot biz slash accelerator. You'll find out when the next webinar is, and come join me. Finally.Lesley Logan 8:49  What we just, like, when we're recording this. We're literally 24 hours back from Cambodia, but we want to invite you to the next time we're going to Cambodia for our Pilates retreat. There we have classes, we have breath work workshops. We have workshops that will help you love your life and have a lot of fun. We go on Temple tours. We have the most amazing schedule, I'm just gonna say, literally during the retreat, multiple times, multiple people said, I just really love the schedule of this retreat. It's so nice. Brad Crowell 9:16  Yeah, the flow of the events. Lesley Logan 9:18  The flow of it. It is. Brad Crowell 9:19  If you've ever been on a retreat and they had events lined up from six in the morning till like midnight, and you just completely fried. And the things were good, but it was just too much. We don't do that. If you've been to other retreats where they're like, we're so happy that you're here, you've got an entire day to yourself. Yeah, we don't do that either. It's a great balance, right in the middle. Lesley Logan 9:39  Like the little, most perfect schedule. Brad Crowell 9:40  Y'all, we've done like, a dozen of these, so it's been a lot of making adjustments. And in fact, every single time we do a retreat, we evaluate it and we say, did we do it the way we liked it? How did it go? And we're at the point now, y'all where, literally, we have the timeline of events completely dialed in, and what we just did three days ago was we sat down with peach, who is part of our group over there, and she is part of the team that helps take care of us, and we said, hey, we want to rearrange the temple tour visits and see if we can't add in yet another temple in there. And we figured out a way to do it. So we're really excited. It's the temple that Lesley and I haven't even visited yet it's exciting, so. Lesley Logan 10:21  Yeah it's really, really cool. And so just we want you to come. And I have had so many people say the next one, the next one. I've told someone like you said the next one three times. I know we have so many things coming up, so I want you to know something's always going to come up. There's many fires all the time. So go to crowsnestretreats.com because we want you to come on this next one, which is in October. And I'm telling you, we had two people sign up very last minute. We had someone who signed up five months in advance, which I guess is not last minute. We had someone sign up two months in advance, so you can sign up. And we've also had people, most of them are people with children who've come on their own because they deserve a week where we fill their cup for them. So come to crowsnestretreats.com to snag your spot. All right, we have so much to talk about Lisa, but we have an audience question to answer? Brad Crowell 11:08  We do. Ashley Crosby from Instagram says, hi, Lesley, I'm back with another DIY question. Do you have any good recommendations on a DIY video to make a Ladder Barrel rung cover? I've been taught to use a blue knee pad to support our feet, but I have tiny feet and the pad makes me feel less secure. Do you have any suggestions? Lesley Logan 11:28  Yeah. So in this question afterwards, they sent me a bunch of other information about why this blue knee pad situation is happening. So first of all, if you are a Pilates person and you've used a Ladder Barrel before, this is what we're talking about. We're talking about in the ladder barrel there are rungs on the ladder, and you have to put your feet on these rungs. And a lot of people are taught to hook their feet on the rung. So if, like, you're watching on YouTube, it's like that hard flex, kind of like you do at the gym, to, like, stick your feet underneath a bar, to kind of hook in, to do sit ups, because your feet keep coming off the ground. That's kind of what we're talking about here. That being said, that's not actually how you're supposed to put your feet. You're supposed to. Brad Crowell 12:02  Oh for Pilates Ladder Barrel you don't, you're not supposed to hook your feet. Lesley Logan 12:05  No, you shouldn't hook your feet. Brad Crowell 12:07  Wait, sorry. So I don't, I don't even understand where this blue knee pad would go. It's supposed to go between your foot and the foot bars to hurt, to protect your foot? Lesley Logan 12:14  Yes, so your foot's not pulling up against like wood, so the pad's there.Brad Crowell 12:19  So you're not even supposed to hook your feet. So this entire purpose is this blue knee pad is irrelevant?Lesley Logan 12:23  Yes, but they're doing it because they think that hooking the foot is safe, and then people complained about the wood hurting their feet, so they're like, let's put a pad here. Brad Crowell 12:32  And then it's still unsafe. Lesley Logan 12:34  Well, and it's unsafe for this person, but also it's not helping you get the connections you need. So when you're doing short box on the Ladder Barrel, which is when this would happen, you're actually supposed to stand on the feet. So you want to put your feet on not the top top rung, but the second rung, or you can even go lower. This is in my flashcard. This is in all my tutorials free. Put the arch of your feet on there, like you're doing bird on a perch during footwork. And then you push, not so much that you're straightened, but kind of like if you were, like, doing a wall squat, you know how like you, like, are pushing into the floor, but you're stuck in a wall squat, you want to push in them so your butt turns on. And if you hook with your feet, it's really hard to get your butt to turn on, and then it's unfortunately, going to help turn on your hip flexors when you're coming up and down, versus keeping your butt on. So Ashley, here's the deal, if you have to do these things because it's rules of studio, pay attention to the rules. But if you have the ability to do it the way that it's meant to be done, then your tiny feet are not an issue, because this, that whatever part of your arch can go on the bar is what you need. It's all you need. Brad Crowell 13:41  It's all you need. Lesley Logan 13:42  And if you want to go to onlinepilatesclasses.com/ladderbarrelexercises. Brad Crowell 13:48  No, it's slash ladder dash barrel dash exercises. Lesley Logan 13:52  Correct. I was going to say with a hyphen in between all the words. Brad Crowell 13:55  Yeah. onlinepilatesclasses.com/ladder-barrel-exercisesLesley Logan 13:59  Yeah, you can see all of our exercise. You'll see how my foot setup is. And know you, so don't, you don't need.Brad Crowell 14:05  They're all the videos that you would need. They're all the DIY videos. Well, they're not DIY videos for making a Ladder Barrel rung cover, because you don't need a ladder barrel rung cover at all. Lesley Logan 14:14  Some people have created one that is made out of like a sheep's skin or sheep fur, whatever, because that's like, antibacterial, antimicrobial, anti whatever. At any rate, some people have made this, I find that they're quite slippery. And again, you don't need it. Why are we buying things we don't need when you can just use your muscles. So full permission to use your muscles. Brad is trying to look up different things, you guys, they're like, legit. So they're like, they're like. Brad Crowell 14:43  50 bucks for a little piece of cloth that wraps around your barrel.Lesley Logan 14:47  Yeah, yep, yep. Oh, you know what you could get? The cover that I use to do back squats, the cover that you use to do back squats, I bet would work. I bet it would fit, because it's Velcro. And that was, like, $12 or $25 online. So I guess if you are like Lesley, I'm adamant I have to hook my feet, you don't know what you're talking about, then you can do that. You could probably use a back squat rung cover. Anyways, there's just so many different changes that people have made to the practice, and it's not about classical versus contemporary. It's just like people changing exercises because someone complained about things. And it's like, maybe you're not doing it right, or you might not be ready for it yet, and that's a different story. So hopefully this saved you money on a pad you don't need. Send your questions in and we'll answer them. Brad Crowell 15:33  All right, stick around. We're going to be talking about Lisa Salisbury and her tips on food and how we treat food in our lives. Okay, welcome back now. Let's talk about Lisa Salisbury. Lisa is a certified Health, Life, and Weight Loss Coach, holds a BS in Health and Human Performance and is the host of the podcast Eat Well, Think Well, Live Well. Lisa is passionate about helping people build a healthier relationship with food and regaining control of their eating habits. Whether weight loss is the goal or not, she focuses on self awareness and creating sustainable strategies to foster a sense of balance and well being. Lesley Logan 16:10  Yeah, I thought that she was very fascinating. There's so many different ways that you can address this topic, and I just really appreciated her like enthusiasm and love and kindness and grace around it. And she said, food is connection. It always has been, even in our hunter-gatherer days, they ate together. For her, every meal should be enjoyable and delicious, not just thought of as fuel. And I kind of like this, because a lot of times the way to break your emotional connection to food is to go food is fuel. Food is fuel. And it's not your comfort food. But for her, she was like, no, no. I mean, it's fuel, but every meal should be delicious and it should be enjoyable. And something since we just got back from Cambodia that this makes me think about is we set the table for every meal, right? In Cambodia, we put placements out, and we put the silverware out, and we put napkins out, and every meal had colorful fruit and we had this beautiful ambiance. It's really interesting how on a retreat, every meal was kind of an event. And of course, the food was delicious, and we all ate together. And like, we sat there and we ate together, we talked. And like, we have an hour for food because we take a good half an hour because we're just all chit-chatting and like, talking about things and getting to know each other more. And no one's on their phones, because we're all eating a meal together, right? And so she emphasizes that value of family traditions to create meaningful meal time moments, meaningful meal time moments. Brad Crowell 17:32  The Triple M threat. Lesley Logan 17:34  Yeah, she sets a table properly, and you sit at the dining room table, and she believes that the act of eating together is more important than what we're eating. And I thought that's so cool, because we've had different guests on before who were like, do you ever just sit and eat your meal, or are you like on your phone while you're eating your meal? And one of the things that I think is causing people to overeat or be hungry all day long is that they're actually not eating the food that they're eating when they're eating it, they're kind of just doing other things, and they're not paying attention to it. But there's something about we slow we slow down, we chew our food. We like taste the food when we're having a meal with people, and it creates connection. And I think a lot of people are just missing connection these days. And I think you could do this, even if you're single. You can also, oh my God, for my single people here's what you can do, you can set a place for two, because the other place could be little you creating space for a partner, and you could be going through the act of taking the time to put a placement out for that, like, whatever you want to do, but like, you could do that, and then you could sit there, and you could enjoy the food, and you can have beautiful music playing, or maybe beautiful flowers to look at, and just actually enjoy your food.Brad Crowell 18:42  I think it's great. I mean, I love the intention as well. Of the two placemats, you know, you're setting it for the future person. That's really cool. I know you used to do that with coffee. Lesley Logan 18:50  For you. Brad Crowell 18:51  For me, yeah.Lesley Logan 18:52  I mean, you, it wasn't for you first. It was just for the person who's going to be here. But then you took the coffee so, you know, anyways, what did you love?Brad Crowell 19:01  Well, actually, I wanted to just comment. She said a couple things about how we were trained with food that I didn't see in my notes. So the idea that when we were kids, if we were causing chaos, maybe our parents were like, here, eat a fruit, roll up and shut up. Or, hey, you did a great job. For example, my parents, when we scored a goal in the soccer game, we went and bought Domino's Pizza. Lesley Logan 19:27  That's, yeah, that's what everyone does. That's the problem. Like, there's a reward for.Brad Crowell 19:32  That's the thing, is like for our parents what it was was we don't go out to eat. We will go out to eat when you score a goal. But what's also happening there is food is becoming the reward, even though that wasn't actually the intention. Yeah, the intention was, we're gonna splurge, and we'll splurge.Lesley Logan 19:51  And also that's the same thing, like, you have a bad day at school, and someone said something you're bullied to, and then the parents, let's go get ice cream, instead of feeling the feelings of what it's like to have been bullied at school.Brad Crowell 20:01  Yeah, or celebrating a moment such as square goal. But it made me wonder, this is the first time I ever thought about that. It made me wonder, has that affected my eating habits? I do think it is real, the Clean Your Plate Club situation that she talked about that blew my fucking mind. I was like, oh my God, this is crazy. I don't know why my parents said there are starving kids in Africa. I didn't know why, until that podcast, when she said we used to ship the food to Africa in the 80s. I was like, what, we did?Lesley Logan 20:30  Right. My parents are the same thing, and we did ship it. We didn't ship the food that was on your table, though, but it caused me to feel like I have to eat everything on the plate. And now, you don't, I mean, don't be wasteful. Brad Crowell 20:42  But the idea was, because we were intentionally shipping food around to share the food with the world, we should be eating all of ours. And, you know, it was just an interesting idea. It comes from the World War One and World War Two, the Clean Your Plate Club, and they literally rationed food in the United States, and so that was a thing. And it's funny. To me, it's like the leftover hoarding is like a big thing from the Great Depression, because people wanted for everything. They had nothing and so they. Lesley Logan 21:13  And you might need it, you would never get rid of it, because you might not be able to get it. Yeah, and I do think that some of these things have been passed down without us knowing why. And here's the deal, obviously, don't be wasteful with food, but also like, you know, you start to learn like, oh we don't need to make that much food.Brad Crowell 21:27  Oh, I've got to eat everything on my plate. Fascinating that this is like a generational, passed on, generational thing, and today the meaning of it is completely disconnected with the intention of it originally, and so now it's just clean your plate, because that's what you're supposed to do, you know. And so we get into this habit of eating that isn't necessarily healthy from either a mental or a physical perspective. Lesley Logan 21:51  It's not helpful whether it's healthy or not, because maybe you're, maybe you're. Brad Crowell 21:55  It could be healthy if you're doing small portion sizes, but because in the United States, portion sizes are so huge, it might not be normal.Lesley Logan 22:02  I know. I was thinking about our dinner in Singapore, and I was, we're like, oh, these is like Vegas prices for this meal. When the food came out, I was like, this is not a Vegas plate. So Vegas prices, but we got, like.Brad Crowell 22:13  Smaller portions.Lesley Logan 22:15  But it was also enough. It was also enough. So I think that that's really true. I just all of this is not to say, like, what's healthy, what's not healthy. It's like, are you actually connecting to the food that you're eating, and do you know why you eat the way that you eat? I think these are really interesting questions to ask yourself, because if it is getting in the way from you having the life you want to live, or it's becoming a crutch of some kind, it's worth evaluating.Brad Crowell 22:38  Yeah. I mean, the why, it's the why are you eating? And you know, she said it could be because you're bored or sad or frustrated or happy celebrating. She highlighted that for many it's not about weight loss, but it's about feeling like they're the ones making the decision, and not the food making the decision for them, I think we need to put that in context. It's about feeling like they're the ones making the decisions, so probably like I'm deciding to eat now, it's not that the food is making decisions for them, but it's just about control.Lesley Logan 23:08  The habits that we create for ourselves, there's no such thing as a good or bad habit. There's also no good or bad foods, right? There's just is how you are eating and how is it affecting your life, in the way that makes you available to do the things you want to do. And so if you are someone who, like, literally is craving sugar and it's distracting you from the things you want to do, so much that you actually are, like, going out and hunting for sugar, which is like an actual thing, because it's an actual food addiction, because your gut starts to crave sugar and tells you this, and you cannot stop thinking about it. And so then you can't actually write the email to the person want to pitch an idea to, because you're like, I just need to get that. Well, that's affecting your life negatively. And these kinks can be a distraction from what makes us have the energy to want to work out our gut literally tells us a lot, like, our gut microbiome tells us a lot, and what you eat trains your microbiome. So it's a whole other thing. I just thought it was really cool.Brad Crowell 24:00  Stick around. We'll be right back. We're going to talk about those, be it action items, and we're going to dig into the hunger scale, which is pretty cool. All right, let's talk about those Be It Action Items. What bold, executable, intrinsic or targeted action items can we take away from your convo with Lisa Salisbury, she mentioned she teaches the hunger scale to her clients, and it goes from negative 10 all the way to positive 10. And she said, negative 10 is like starving yourself. Positive 10 is gorging, where you're very, very full. Negative 10 very, very hungry all the way to very, very full. And she said they're equal distance from zero, which is neutral.Lesley Logan 24:37  Which I loved. I loved a neutral, instead of it being like a one to a 10 or a zero to a 10, five is the place to be. I love that. She was like, no, I'm gonna be make this as a neutral.Brad Crowell 24:48  Yeah. And she said negative 10 and plus 10 are equally uncomfortable. Right? Well, first off, the purpose of it is to build awareness of your hunger and your fullness level throughout the day, right? So she actually charts it. She tells her clients, especially if you've been measuring your macros and you're used to tracking all the stuff and weighing things and whatever. Instead of tracking all that stuff, track your fullness level. And here's how to do it, before each male pause to assess your hunger on this scale, she says, start eating when you're feeling like a negative three, right? When you're just mildly hungry, that's the nicest time to start eating. Stop eating when you're at a plus three, which she describes as you're not really feeling any pressure, you're not wishing you had stretchy pants. You're just comfortable. And she mentioned there's a moment when the body takes a pause, and it's this organic thing where you're like, you know, I'm starting to feel satiated, right? She said, avoid eating when you're overly hungry, negative seven or below, or if you're too full plus seven or above. And you know, obviously, to avoid eating at negative seven, that means you have to have eaten sooner. If you're at a negative seven, you probably should be eating.Lesley Logan 26:00  But maybe, like, have a little snack before you like, sit down for a full meal. Brad Crowell 26:03  I found that interesting too. She had a whole comment on that. She said, why are we snacking? If we're hungry, we should eat a meal.Lesley Logan 26:10  Well, that is actually also interesting. I agree. I have a friend who has a bunch of kids, and she and her husband, they make meals for the family, right? And so one of our kids came home from school and was like, you know, hey, I'm hungry. Can I have this to eat? And so the dinner is at six. If you think that that's going to hold you over till six, then yes, but if you think that you're going to be hungry between that and six, then I want you to think about what would make you satiated till six. And they were like, oh, oh, this isn't gonna be enough. And they actually, like, made half a sandwich so that they were enjoying it. So anyways, I thought that was a cool way of looking at what are you snacking on? Do you need a snack or do you really need to eat? So my biggest takeaway, she advised on eating the amount that's right for your body, paying no attention to food scales, paying no attention to the scale in your kitchen. You can do this by just experimenting with bites. And she talked about the two bite challenge. So we have another challenge for you. Leave two bites at your plate at every meal and see how you feel looking at that food on your plate. Reflect on the experience. Do you feel satisfied or still hungry? Experiment and check in with your hunger afterwards. Remember that this isn't about wasting food forever. It's about learning what you need and putting yourself in charge of your portions. And I think this is also this is also just really cool, because we all need different things at different times in our life. So how you ate at 20 is gonna be different than what you need at 30, it's gonna be different what you need at 40, it's gonna be different during a crazy work schedule versus summer time, you know, vacation time. So I think it's just about connecting with your body and noticing, am I hungry? Really? Am I just bored? There's two bites on my plate. Am I full or am I hungry? Oh, I'm hungry. Okay, I'm not giving myself the portion sizes that I needed so that I would not be a negative seven when I wake up. So it's all just important information for you, so that you're not distracted by your tummy when you're trying to make things happen in this world. I'm Lesley Logan. Brad Crowell 27:58  And I'm Brad Crowell. Lesley Logan 27:59  Thank you so much for joining us today. I hope this is a really amazing I hope this got you thinking about you and what you're eating and how you eat it and enjoy it. If you have questions about it, feel free to let us know. If you want to send this to a friend, that would be amazing. We're working really hard and going from a 1.5% podcast to a 1% podcast. We can only do that if you download it. So share this with a friend and until next time, Be It Till You See It.Brad Crowell 28:19  Bye for now. Lesley Logan 28:21  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 29:03  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 29:08  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 29:13  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 29:20  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 29:23  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Transcribed by https://otter.aiSupport this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Are your eating habits helping or hurting your lifestyle? In this episode, Lesley Logan sits down with Lisa Salisbury, a health and weight loss coach, to discuss how we can redefine our relationship with food. Lisa shares insights into disordered eating, the history of the "clean plate club," and how to listen to your body's hunger signals without obsessing over diets. Tune in for practical, mindset-shifting strategies to enjoy food while making choices that truly serve you.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:Lisa's own journey from chronic dieting to mindful eating.Dieting for weight loss versus having a healthy relationship with food.How food connects people and why eating should be about enjoyment.The surprising history behind the "clean plate club" and its lasting effects.The signs of disordered eating and how to shift towards intuitive eating.How to identify hunger cues and stop eating before feeling overfull.The two-bite challenge: recognizing fullness without food guilt.Episode References/Links:Lisa Salisbury Website - https://wellwithlisa.comInstagram - https://www.instagram.com/well_with_lisaFacebook - https://www.facebook.com/wellwithlisaLesley on Eat Well, Think Well, Live Well Podcast - https://beitpod.com/ep104Guest Bio:Lisa Salisbury is a former chronic dieter on a mission to help women stop obsessing about everything they eat and feel confident in their ability to lose weight without a diet app. She teaches them to stop counting and calculating all their food and check in with their body. Most of all, she helps women make their lives amazing so food doesn't have the job of comforter, compensator and celebrator. She hosts the top 100 podcast Eat Well, Think Well, Live Well. She is a certified Health, Life and Weight Loss Coach, with a BS in Health and Human Performance. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox.DEALS! DEALS! DEALS! DEALS!Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSoxBe in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramThe Be It Till You See It Podcast YouTube channelFacebookLinkedInThe OPC YouTube Channel Episode Transcript:Lisa Salisbury 0:00  Food has always brought people together, because you cook in big batches, and it's just kind of the way humans evolved to eat together. And so there is connection with food. And if we try to pretend that there isn't, I think it's just a losing battle.Lesley Logan 0:16  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:59  All right, loves, I'm gonna tell you right now that I am pleasantly surprised, amazed, like, excited for this episode that you're about to listen to. I'm gonna let you in a little secret. I do my very best not to have, like, a weight loss as a topic for being it till you see it, because there's just a lot around that, and it's complicated. And also, I don't want anyone out there thinking that weight loss or their weight is actually the thing that's keeping them from being it till they see it. But there are things around our health and wellness and how we eat that can be. And so today's episode, I really hope that you do listen to it and you're not turned off by if their weight loss was in the title, or anything like that, that you actually take a listen because, especially if you are around my age or a little bit older, our relationship with food and how food was used can be complicated, even if we think we have a great one. And today's guest is Lisa Salisbury, and she's an incredible podcast host. I was able to be on her podcast, and the thing that I really love the most about this is it's not about weight loss at all. She actually, multiple times encourage people to eat more, and I think her story will resonate with a lot of you as well. What this is is about how we can and it's not also about like thinking food is just this boring cardboard. It's about how we choose to eat and how we eat, and how we can really make our lives more full in a good way, and not through, like over full through food. So I'm just gonna stop talking, because her words are so beautiful, and she's so thoughtful, and she's incredibly well researched in what she is doing, and I got a whole history lesson in here, so I'm just gonna say freaking great, super awesome, super informative. And I hope this gives you the permission that you might need when it comes to, hey, sit down with your meals, or if you sit down with your meals, or if you needed to be reminded to eat more, or if you just needed permission, like my husband gave me, to just leave some food on the plate. So here is Lisa Salisbury. Lesley Logan 2:59  All right, Be It babe, I'm so excited to have this conversation. It's one we haven't had on the podcast before, and I think it's a really important one as a child from the 80s who was told to clean her plate because there's people starving in other places. It's interesting how that can affect how you how your whole life ends up being. And so I have Lisa Salisbury here. She is the host of Eat Well, Think Well, Be Well. And, nope, it's Eat Well, Think Well, Live Well. Let's get it right, Lesley. Anyways, we'll make sure that link is in the notes so it's just easy for you to find her amazing podcast. I was a guest on it, and I'm and so you can always start off with that episode. Lisa, thank you so much for being here. Can you tell everyone who you are and what you rock at? Lisa Salisbury 3:39  Yeah, great. Thanks for having me, Lesley. I, like you said, my name is Lisa Salisbury. I'm a health coach and weight loss coach and podcaster. I was a chronic dieter, as many, many of you, and like you said, people from the 80s. So, started dieting in high school, started having babies, then in my 20s, and so my weight was just on an absolute roller coaster. And it's really quite a long story, as it is, for a lot of people, of how they get into the health and fitness space, health world, any kind of that sort of influence, and it's just usually through your own experiences, which was the same for me. So I just realized, hey, I don't want to do this anymore. I don't want to diet anymore. And I got my health coaching certification. And even through that, I thought I wasn't dieting. I thought that my last ditch effort to quote-unquote lose all of that baby weight was macro counting. And so I thought I wasn't dieting because I thought, oh, this is okay, because I can eat whatever I want as long as it fits your macros. That's like their tagline, right?Lesley Logan 4:41  It's kind of the same thing with Weight Watchers. It's kind of like you can eat whatever you want as long as it's in your points. So it's kind of like that, yeah.Lisa Salisbury 4:46  Right. Yeah, totally. And so my acute study partner that I had during that health coaching course, she gently, so gently, during the eating disorder, we said, oh, is there anything that you're noticing about yourself here? When we were talking about orthorexia, and she was really sweet, and really just opened my eyes to the fact that I was so anxious about meeting my macros that it was really affecting the way I showed up in the world. And so the first time that I sat down and ate lunch without weighing my portions was kind of like mind blowing for me to be like, oh, I'll just let my body decide when I've had enough. There was actually a big increase in anxiety. But then over time, of course, as I let that go, I saw, you know, just a change in my health as far as mental health around food. And then I went on to start coaching, and realized that most of my clients needed help around not so much about what to eat, you know, give them a food plan, but why they were eating when they didn't really want to be eating. Why they were eating when they were bored, frustrated, sad, confused. Why they were eating when they weren't hungry. And so that's when I went and got my life coaching certification, and I really helped them figure out that emotional eating piece which can or cannot have anything to do with weight loss. I have several clients come to me that are just like, I just want to be healthier around my relationship with food. And so whether they lose weight or not is neither here nor there, because they just want to feel like they're the ones making the decisions, and not the food making the decisions for them. Lesley Logan 4:46  I love that you shared that last part about it's not necessarily about the weight loss for most people, it's like the relationship with food. My grandmother was a chronic dieter. Like, up 100 pounds down 100 pounds up, 100 pounds down. She was so pissed when they took Fin-Phen away from her. Like, she was like, this is the thing that worked. And I'm like, so it's killing people. They and they know it. Lisa Salisbury 6:29  Small detail.Lesley Logan 6:47  Yeah. And so, like, I grew up around that, that is what the word diet actually means. When it's, what diet actually means, it's like, how you eat, not just like that you're on a diet, we're, every any which way you eat is a diet, guys, it's just that it's like some but we are trained that that word means, you're on a diet, you're trying to lose weight. And so then, there's people who are like, well, I just want to love the body that I'm in, and you can but if food is dictating how you are doing your life, and when you do things in your life, that can be a problem in allowing you to live the best life that you want to live. I want to just go back to something really quickly, and then I have, okay, orthorexia for the people who don't know what that word is, can you share what that is? Lisa Salisbury 7:29  Yeah, that's kind of the obsession with eating healthy. So it's a fairly new eating disorder. In fact, I have to say, I'm not even sure if it's in the DSM yet, but it is being recognized as a real issue. So a lot of times, this is what we call just disordered eating. When you look at someone's nutrition, when they're like, here's what I ate today, and it's clearly, you know, from a list of 10 foods that are approved in their brains. That's orthorexia, having a lot of anxiety around, for example, I called a restaurant, I remember this particular time, they were a small restaurant, so they didn't have their nutritional information available to me, wasn't like a big chain, you know? And they're like, oh, if you email us, we can send it to you. And they didn't, and I called them several times to get it. That's orthorexia, right, to be so anxious that I need to put my macros in and hit it plus or minus five every single day. And some people think that's a great game. Some people are like, that's my favorite game with Tetris to play. Great. That's fine. You can absolutely count off macros and not have orthorexia, totally. That didn't work for me. My brain, I was like, I have to do this. And if I didn't, what was weird is I went to a lot of times, I would be like, well, I can't. And so now it's a cheat day. Now it's a eat whatever I want sort of day which is also disordered. Lesley Logan 8:56  Yeah, I feel like there's more people with disordered eating than maybe they recognize. You mentioned a few signs of orthorexia, and some of those equal disordered eating. Is there any other signs of disordered eating? And mostly because what I'm hoping for today is I've always tried to make sure that everyone feels super loved on this show, that every listener knows even if I'm a Pilates instructor, I'm not here to make anyone change their body. I'm here about moving people, because I know movement heals and it's mental health and it's all this stuff, but I also know that there are things that we do out of habits and especially around food, that can be affecting us, having an amazing mental health life, or having fun in our life, or actually focusing on other things in our life. So if you can talk about like, some of the signs of disordered eating that people might not necessarily recognize.Lisa Salisbury 9:42  I think having just a really small list of foods that you are able to consume. So if you're like, I only eat chicken and these two kinds of fish or so if your list is really small, if you're excluding foods that are considered whole foods. So if you're excluding things, especially entire groups of food, like all carbohydrates, or if you're like a potato, which is grown in the ground, is somehow bad for you, obviously barring allergy or, you know, insensitivity, that kind of thing. But if you've excluded several whole foods, that would be concerning. If you're excluding ultra-processed foods, that's great. Let's do that. Lesley Logan 9:58  You're fine, everyone. Lisa Salisbury 10:33  Yeah. But if we're like, hey, we're going to exclude all kinds of different whole foods, then that would be kind of a hallmark if you are eating on the clock. So if you are like, I cannot, should not, not supposed to those types of words, eat before my alarm goes off at 1 pm there's a difference between intermittent fasting and being starving and gritting your teeth until 1 pm until 2 pm, until that moment, right? So you have to really look and check in with yourself is, am I doing this because I really, actually feel amazing, or am I doing this because if I don't, anxiety will skyrocket, because if I don't, I will have somehow lost control. Or if I, does that make sense?Lesley Logan 11:19  It totally makes sense. Also, it makes sense because I've been listening to Mindy Pelz on her fast like a girl thing, which is, yeah. And I would listen to her thing in the way she describes how you should feel on the fast. And then she's also very careful to qualify, like, if you have somewhat disordered eating, you should be doing this as a professional, and not on your own. And what's interesting is, as I was doing the fast like a girl thing, I was very consciously aware, like, okay, how am I going to do this? So I don't have control issues around it, because having grown up with the history of my grandma being on a diet, off the diet, so then, of course, I was, I'm the girl who was pulling out the magazine articles on all the exercises and putting them in a binder to do all of them, and then totally eliminating whole food groups most of high school and college. So I'm just really aware that it's easy for me to go, oh, this is like, something like, it's healthy to do it, so I'm gonna do it like this, and then get controlled about it. So, like, okay, I'm just gonna interestingly pretend to do it and see how I feel. And she had these tools. If you do get hungry, but you're not famished and you just need, you can do a cup of coffee. And so I was trying it out, and I could tell the difference between being like, I am really, actually hungry right now and I need to eat something, versus I'm actually just bored right now because I normally eat at eight. Lisa Salisbury 11:19  Right, right, yeah. Lesley Logan 11:29  Which is a really fascinating thing, because it's like, okay, well, I could do other I could do other things, then, why am I choosing to eat at eight o'clock, versus like, so it's just a really interesting thing, because you can't, I can see how someone could over control the healthy intermittent fasting process and make it an unhealthy thing for them. So thank you for sharing that. I want to just like, pick your brain a little bit, because you have so much information around this. You know, so many people are raised where food is a reward for, like, getting good grades or you're feeling bad. So then there's food, and then we have to eat. Can we talk a little bit about relationship with food? And like, are we supposed to just be agnostic? How do we what are we supposed to feel with food? Because I think it's really interesting, right? It's like a fun thing. Like, I want to get some ice cream right now. Like, how are we supposed to think about food in our lives? Lisa Salisbury 13:21  It's such an interesting topic, because you'll find you know coaches who have trained at the same exact schools that I have will give you wildly different answers. Some people are like, food is fuel. That is it. You only eat it for fuel. And I have never, I tried that for a little while, and I never could get on board. I never could get on board with food as fuel, because the truth is, food is connection, and it always has been. Even in hunter-gatherer days, they ate together, right? I mean, I don't know, maybe the documentaries are incorrect. I wasn't there, but I think most tribal groups still ate together. Food has always brought people together, because you cook in big batches, and it's just kind of the way humans evolved to eat together. And so there is connection with food. And if we try to pretend that there isn't, I think it's just a losing battle. And so I have decided every time I eat I want it to be delicious, and when I think about food being fuel, that sounds like cardboard to me, right? Like, just hook me up to an IV, there's like. Lesley Logan 14:28  No one's ever been excited to go get filled. I mean, like, no one is excited to fill up their gas tank, right? If you think about it, how many of us are waiting until, like, I've got one mile left, I better go, You know what I mean? So it's not exciting, and not the food has to be exciting. But I do love that you brought up connection because I think so many of us lack that in our daily lives. So much stuff is like, I mean, we're here on Zoom, right? So much stuff is digital and virtual, and so there's not that space. But I also think how much we've lost the connection around the eating as well. People eat alone at work, they eat at their desk, you know what I mean, or they're at home, working remote. They're by themselves. And so that would be an interesting maybe goal. It's like, how many meals can you actually have sitting down with someone that you love or care about or want to spend time with?Lisa Salisbury 15:12  It's actually a huge point that I make with my clients, because when we're talking about waiting until we're hungry to eat, because that's the nicest time to eat, by the way, is when you're hungry, when you're just mildly hungry, that's the nicest time to start eating. And so we talk about, okay, what does your lifestyle look like? What time do you eat with a family? Do you eat with a spouse? And what time is that? And we adjust the rest of their day and the rest of their eating if need be around that piece, because the relationships come first. And so I think that's kind of another thing about food, is that we want to focus on, I actually want to have dinner with my family regardless of what we're eating. The important piece is that we, and I still insist on this, because I'm neurotic. We set the table placements and everything. And like my kids know how, every one of them knows how to set a proper table, like where the fork goes and the cup and everything, because we sit and have dinner as a family. And so because that is important to me, it's far more important than what we're eating. And so I want food to be enjoyable, but it's not just about the food and when you're eating, and it's only about the food, and it's only about how good the food tastes. That's when you overeat, that's when you take in too much, that's when you feel yuck afterwards. That's when you're like, because the truth is, it doesn't matter if you're trying to lose weight or if you're not trying to lose weight, even if you're trying to gain weight, like, if you're trying to gain muscle or whatever, overeating actually feels terrible. We pretend that it doesn't. We pretend that it's so fun. We pretend like, oh, this was like, amazing, and, oh, I'm stuffed. And we pretend to have a happy face. But inside, let's think about how your body feels. It's not good. Lesley Logan 16:15  It's not good. You don't even feel great the next morning, sometimes. Everyone loves Thanksgiving. I have to be so honest, I'm so grateful that my family is like, there's only four of us. It's not worth buying anything. Let's go to a restaurant. We have no leftovers. I love that, because there's a whole pressure around some of those holiday meals, like overeat. But it's true, and maybe we get this a good time to ask you, I don't actually people know when full is. Do you know what I mean? Like, I was listening to something about how, in Japan, they teach kids from the age of five how to eat until they're 80% full, how to know what that feels like. They, also, they take a bite of one thing, and they take a bite of a different thing and take a bite of a different thing, and so they're putting their fork down. They're enjoying the bite. They're enjoying the food. I don't eat, like that, I'm gonna eat all the salad, and then I'm gonna eat all the meat. I think that it has taken me, as a 41-year-old, oh, I'm full now, and to, like, stop eating no matter how delicious it is. And I think that's a really difficult thing. Like, where does that come from? Are we just so lacking and delicious food that we just keep going? Or, like, is it a learned behavior that we have?Lisa Salisbury 17:59  I definitely think it's learned behavior because if you watch a toddler eat, first of all, they're usually far too busy playing to eat. And then if you're like, Hey, come on, come on, you could drill them to the table when they're done, they're done, you cannot get that last bite of macaroni and cheese in them if they do not want to eat it. That's just it. When you're two, you actually are really good at hunger and fullness cues. I mean, really, babies, they don't stop nursing because the milk is out. They, the milk runs out because they've stopped nursing and trained, they train the mother, right? You, if you have been a nursing mother, or been associated or seen your sister, or whatever, their milk supply adjusts not immediately. I mean, I could have nursed triplets when I first had a baby, but eventually, it adjusts based on the child. And so we teach our children that you should eat past full a couple of ways. Number one, we offer them food and snacks to cure boredom and as rewards and to fix their owies, right? So we teach them that food is the answer to a lot of their emotional problems. I did this, too. I have four kids. I did it. I, no judgment, no shame. This is just what you do as a parent, because it works. It's fine, it's normal. Lesley Logan 18:00  Yeah, I have no judgment, because I have seen a crying kid sometimes, like on an airplane, like, how do we stop? Yeah.Lisa Salisbury 19:27  Yeah. Like, please give that kid some goldfish. So I think that's the first thing that we do as parents. And then the other thing that we do to keep our kids from paying attention and letting them go by their own physical fullness cues is the clean your plate. You've got to clean your plate. You have to eat this if you want dessert. No more potatoes, if you don't eat the broccoli and that sort of thing. And so it really kind of messes with because they're like, well, I want the ice cream. And so they force down whatever is on their plate. And then, put ice cream on top of that. And so they're like, well, the right thing is to feel this way, because this is how it feels when I get to eat what I want to eat, the ice cream. And so the, you know, cleaning your plate is, well, it's a tricky topic. Do you want me to get into that as well? Lesley Logan 20:17  I want because here's why, and this is for anyone listening, I think if you raised your kids this way, you shouldn't shame yourself about it, but I think it's good information, because it does, I swear it's ugly how when you're an adult, my husband, when we were first dating, I was like, I'm so full, and I would like, take another bite. And he's like, what are you doing? And I was like, well, I don't wanna waste the food. And he goes, you can just put it in a Tupperware. And I just started laughing. I was like, oh my God, I hear my parents, and my mom listens to this, so please don't get mad, but like, children are starving in Africa. You better eat your food. The young me didn't understand that the food on my plate is not going to any starving child. So like, it doesn't actually it's not being wasted at all. And so as an adult, I had to learn that because I was getting sick every night trying to finish the plate, and it really did affect my moods at night, my sleep at night. And those are the things, you guys, that if your sleep is affected, if your digestion system is not going well, that affects you from reaching the goals you have, because it becomes, your life starts to revolve around how you're feeling out of that one heavy or two heavy meals. And again, this is not a weight loss thing. This is a just a getting you, getting us a relationship around food that can allow us to live the life we want to live. So, I love to get into details of it. Lisa Salisbury 21:26  Yeah. The thing about your mom saying that, is that, isn't it crazy how many people just nodded their heads, and I just already know this, because we all use the same phrase. Why? This is what I was like. Why do we all use this phrase? Where did this come from? So I started to just like Google a little bit, and right at the very top of Google, you can Google it yourself. The Clean Plate Club was an actual club in World War One. It was a government program and was started up again in World War Two, and the reason for this, so Clean Plate Clubs were established in elementary schools. So your grandmother was likely exposed to that phrase as a government program as an elementary school student, because that's back when her eyes are like, getting so big.Lesley Logan 22:17  This is like that. I'm sure, I'm sure there's a reason that had to do with the war, but keep going. Lisa Salisbury 22:22  Yes, so okay, that's when, like, lunch ladies were actual, like making lunch back there, right? In actual kitchens. They weren't just serving up packaged foods like we get today. So they're making actual lunch. They're dishing up actual food. It's not that kids today don't get actual food, but I just mean, like dishing up a portion of meatloaf, right? And the idea was, the child would say, this is how much I want. And then when they would finish their plate and be part of the Clean Plate Club that indicated, I took the right amount for me. And there were rations. We were trying to conserve food, because for them, there were starving children in Europe. There was war-torn countries that we were trying to help, and we were shipping food to Europe. So the less that we could waste here really did help the European nations at that time, but as time went on, we weren't sending food to those nations, and we have more abundance in this country. And we do have the ability to send food in the 80s to Africa or to the other, you know, China, I got that one a lot, too, and still, we can waste a few bites of our food without that affecting it, because we're not on rations anymore. There were true rations in World War Two. Like, my grandma told me, they came around and asked, how much do you have of this and that and the other? And it's a story that sticks in my head, because she said, when they came around and they asked me how much sugar I had, I said I didn't have any, because I took all the sugar on my shelf, and I made sugar syrup, and I canned it so that I would have sugar syrup to can my peaches when it was time. And then I got my full ration of sugar so I could also make a jam. Poor woman, she was trying to, like, conserve food and do all her canning, and try and do that with, on sugar rations. But that's why I know they came around and asked, because. So there really were rations at that time. Lesley Logan 24:21  So they were trying to keep, make sure that you're not, like, saying, I need a cup, and you only used a quarter. And it's like, well, we're in a, you don't need another because you're not using your.Lisa Salisbury 24:21  Right. Lesley Logan 24:29  So this is very fascinating. This is interesting because they were actually like, kind of teaching people, I want this much meatloaf, and then I ate that much meatloaf. So I didn't waste anything, but I didn't ask for more than I needed, which is very different than how it you know, just like everything, it's like the game of telephone. How it translated to, which is, we aren't on rations anymore, but you should still clean your plate, because I always clean my plate, and we are not teaching kids how to pick a portion that they can then eat. Lisa Salisbury 25:00  Well, portions, too, are such a mess, which I want to get into in a second, but I will say we do a lot of these things. This is one of my favorite jokes. I'm pretty sure I read it in the Reader's Digest when I was a kid. They're having a big family dinner, and the granddaughter is the one who's hosting. She's an adult, and she had cut off the edges of the ham, and her mom said, Why'd you cut off the edges of the ham? And she goes, I don't know, because you always did it. And the mom goes, well, I did it because my mom did it. And Grandma was, like, I only did it because it didn't fit in the pan, right? Like, we need to stop doing things because the ham didn't fit in the pan for our grandmothers, right? The problem is, in the 80s, a bagel was about three inches across. And in 2016 there was a big study done, and they called this portion distortion. So, in 2016, bagels averaged six inches across. We still consider that a portion. A bagel is a portion, right? So when you're like, well, we've got to teach kids what portions are. They don't even know what portions are appropriate for their bodies, because they go to a fast food restaurant and they're like, here is a portion of fries. But if you look at the nutrition label for what they are serving you as a portion of fries, it might be considered two or even three servings, right? So a serving size is much different than what we consider a portion. If you ever looked at the serving size of cold cereal, no, no teenage boy eats a serving size for cereal. Lesley Logan 26:26  And here's why, here's what I noticed, guys, because in my 20s, trying to lose the Freshman 25 that I gained. I was like, I was doing the portion control situation. And I was like, let's say, a three-fourths of a cup. That was like, that's mostly what it is for cereal. And I'm like, how do you even measure that? You have a cup, a half a cup, a quarter. I do two measuring cups, and then I get this little itty-bitty, like, you couldn't fill up on that if you wanted to. Lisa Salisbury 26:52  No, no. So we have all this portion distortion. And so we go to restaurants, and they're like, here's a portion. They never once asked how hungry I was. And if my husband and I ordered the same thing, our plates look exactly the same, even though he's six-five and, you know, 215, I am not that size. I do not need the same size portion, serving size that he does. And also, if I haven't eaten all day and he just ate lunch, maybe I am going to eat more than him. So there's just so many factors about what you're going to eat at that meal, and the restaurant never asks you. They just bring out the portion, right? So we have to learn to, like your husband said, put it in a Tupperware, put it in a to-go box. Or if it's a salad and it's dressed, or it's salmon, or it's not going to keep we have to be okay with leaving it behind. And it wasn't our job, wasn't our fault. If you asked for a half portion, would the restaurant even do it? I don't know. Maybe. You're still going to pay the same. It's not about the money you're paying for the experience, which goes back to food being as a positive part of relationship and connection. My husband and I went out to dinner last Friday for a date night. It didn't matter that we ate two different things. It didn't matter that I didn't finish mine and brought some home and he didn't finish his, but he decided not to bring it home. That's not what we were paying for. We were paying to not do the dishes. I was paying to not have the mental work of thinking of what to make and then making it and then cleaning it up. I'm the primary cook and cleaner in our house. Like it's fine, that's, he does other things. I'm not mad about it, but that's mental load. You're paying for all of that when you go out, you're not paying for three or four or 10 ounces of French fries? Lesley Logan 28:45  Yeah, I am obsessed with this conversation, because I love the permission that you're giving every single person here. And this is like, it's an interesting way. It's just such an interesting way to think about all the different things that we do, and why do we do it. And I feel like that's like, kind of your way that you work with your clients. It's like, it's not about the diet and it's not about the weight loss, it's about understanding the choices that you're making and why you're making them, so that they're your choices and you're not being controlled by your choices. Am I correct? Lisa Salisbury 29:14  Totally. Yeah. Lesley Logan 29:14  Yeah. I guess the next question I have is, and maybe this is something you just work with people on is, how do we understand, in a sense it's going to sound so stupid, but only because I feel like someone's listening like, going, okay, that's me. What is the before feeling full feel like? Do you know what I mean? Because if we know that it takes forever, many minutes, to get from my mouth to my stomach, what are those signs? Because my friends used to make fun of me, because in college, I would pull out my napkin and put the death blanket on the meal, because I was trying to teach myself I'm getting full, and so I'm going to put the death blanket on. Maybe people are wondering what those signs are, what's their body telling them so that they can start to think about, do I need this other bite? Or can I take this home? Or can I just leave it here? Lisa Salisbury 29:54  Yeah, totally. So I teach this as what I call a hunger scale. If you were to Google that you'll see lots of different versions of them. Most go from one to 10. I use a hunger scale that goes from negative 10 through zero to positive 10. And the reason is because negative 10 is very, very hungry and positive 10 is very, very full. They are equal distant from zero, which is neutral, because they're equally uncomfortable, right? Like I said before, positive 10, being super full seems like it's fun. It seems like it's fun to be like, roll me out of this restaurant. But it's uncomfortable when we're focusing just on how we feel in our bodies and not how we're beating ourselves up in our brains about it. That's a whole nother thing. But when we just focus on our bodies, they're equally uncomfortable. And then as we get closer to that neutral, that zero, where we're neither full nor hungry, we don't feel food in the stomach. We're not feeling like pressure, but we're also not hungry at all. That's zero. We want to spend most of the time at that point, right? So you want to wait until you're at a, what I call negative three to eat. So this is true signs of physical hunger. We're like, oh, feeling really light. Very first startings of your stomach, like turning a little bit, oh, I'm empty here. The reason this is the nicest time to start eating is because if you wait and get really hungry, when you wait and you're like, at a negative seven or eight, and you're cramped up. You put food in that cramped up stomach, and it cramps worse. And then it's, do you know what I'm talking about? Lesley Logan 31:25  I do know, sorry about when you're like, yes, and also, then you're more uncomfortable, because you're almost like, you're eating faster, I don't know, like, it's like, oh my God, I just need to get this in me because I'm so famished. And then you, you don't even really, you don't even feel zero happen. You just get past it real quick. And then you're uncomfortable the other way. That's how, that's my experience.Lisa Salisbury 31:45  Totally. And so if we can catch it at just a negative three, and then we want to eat until we're at a positive three. So this is really not technical. I call this a meal. The reason I make a joke of that is because in every diet community out there, they're like, here's what to do if you're hungry, and they suggest this 100 calorie snack, 100 calorie snack packs. I mean, you get on Pinterest and you're like, snacks for weight loss. It's like, why? Why do we need a snack? If you're hungry, then we want to sit down and eat a meal. If you, if you get to the end of the day and you're like, gosh, I just was hungry all day. Look back. Did you just snack all day or did you ever wait for hunger, sit down, get out a place mat, get out a napkin, actually eat a meal until you are comfortable, and then get up and move on with your day. I guarantee, the solution for hunger and for being hungry all day is to eat a meal. Okay.Lesley Logan 32:46  Yeah, I love, I love this. I also love, I love it's like, like, not pomp and circumstance, but I really love that you're like, put a placement down, sit down, have a meal. My husband and I have lunch at not always together, but we eat our lunch at the dining room table in our house. We work from home, and we don't eat it at our desks. We eat it as much as possible at the table, with like the placemat and with the things, because it is, it's an event, and it's a pause, and it's a time to focus on that. And the next goal would be to put the phone down. That'd be great. But you know, like we're getting there, we're getting there, and I think that's an important thing. But I love that you're bringing up those, those snacks, because also, you guys, just eating a meal, or eating like half a sandwich, like making half the sandwich, you are gonna give your body exactly what it needs. It's not a distraction. Again, we're being it till we see it. If we're feeling hungry all day long, that is taking up space in your brain from other things.Lisa Salisbury 33:42  Totally. Yeah. So when you get to that positive three, here's some of the ways you're going to know it. Number one, you're going to feel like kind of a there's called a sigh. You're going to feel your body take a breath. Watch for that. That's often the time where things are shifting around. You're getting too satisfied. When you're at a positive three. You're not using the words full, stuffed. You're not feeling pressure, a lot of discomfort. You don't have to unbutton your pants. You're not wishing for stretchy pants. Okay, it's before that. So if you get to that point, you're like, oh, okay, this is, this is not a positive three. I'll try again tomorrow. It's no big deal. Experiment with this. When I assign this to my clients, when I give them the hunger scale, and I'm like, I want to see hunger scale numbers on your food journal, where they just like, write it down, you know, I was at a negative two and positive five or whatever, if they come back to me and every single meal says negative three, positive three. I'm like, I'm sorry you did not do the assignment, because the assignment is to experiment with it, which means you're going to take two bites less. You're going to leave two bites on your plate and see how that feels, and then in an hour, if you're like, yeah, actually, I really am still hungry. That wasn't quite enough. Fine. Eat more. But you can't know what your positive three is if you've been over-eating consistently, you can't really know what it is until you gradually get down to it. Yeah, the first couple days, you might overshoot, and then you might undershoot, and that's okay, because we live in a world where there is food on every corner. Right. There's no more scarcity. We don't live in caves and tribes anymore, but our brains, unfortunately, have not caught up with that and so we have to teach them that food's always available. Lesley Logan 35:30  I love your permission to experiment and be curious, because I do think it is going to require, it's part of just being curious in our bodies, and that's something I'm like, really big, and that's why I love my Pilates because it's a way for me to be curious in my body. This is about being curious, not being perfect. This is about kind of understanding, and especially if you've never figured out what portions of food are going to put you in that positive three when you come at a negative three, versus what portions of food are you going to need if you're coming to negative five, these are good information to know, because then when you go out and you pick the meal, you can actually make that decision for yourself, and you can enjoy the company you're with, as opposed to being so focused on how many bites you're having or the macros like, my God, I could never. I couldn't. My friend is a macro coach, and I try, I literally try. I lasted one day, and I'm spending more time thinking about my food than I am anything else. And no offense to people who love their macros. Again, if it's working for you, that's great. But I think that what I truly love about what you're saying here and what your mission is is really to help people go back to food being part of the connection that they're trying to make in this world, and also really understanding what their needs are and meeting their body's needs.Lisa Salisbury 36:38  Yeah, totally. And when we appreciate food for what it is and for the relationships that we're forming when we eat together, we just don't require the need of food to be our comforter, compensator, celebrator, all the things that we use food for, we can drop all of that and still enjoy food at mealtime. Still be like this food is delicious, and still, sometimes, you know, we can eat the cookie or the breads or whatever you've previously said is off limits when we are eating these things in the right portions for our body. So most of the time, you feel gross when you eat those chocolate chip cookies, not because you had one, because you had four or five.Lesley Logan 37:24  Yeah, on a full stomach, because you finished your plate. Lisa Salisbury 37:27  Yeah, yeah. Right? So we're like, oh yeah, sweets, they make me feel sick. Do they? Or did you just not leave room in your hunger scale for them? Like, if you stop, if you're like, oh hey, it's a dessert night, because, for whatever reason, you know, you made dessert or, I mean, I had fresh plums coming out my ears. We have this tree that reaches across our yard, and I swear, we get more plums than the neighbor does that actually grows the tree. And so, you know, I make a plum, a plum cobbler, so it's a dessert night. I keep that in mind when I'm eating dinner, because I'm like, I want to enjoy the plum cobbler, and so I include it as part of my hunger scale with that whole meal. Lesley Logan 38:07  Lisa, thank you for opening our eyes up, because there's a lot that we have all learned here today. It's been permission-giving and also fun and a way to be curious. And I love your hunger scale. So you've given us so much, we'll take a brief break and then find out how people can find you, follow you and work with you. Lesley Logan 38:24  All right, Lisa, where do you hang out? Where can people connect with you more?Lisa Salisbury 38:27  So mostly, I'm on Instagram that's Well_With_Lisa, well with Lisa with those spaces in there and a lot of Instagram links you back to my podcast. I share a lot of the podcast content on Instagram, and that's Eat Well, Think Well, Live Well on any of your favorite podcast platforms. Lesley Logan 38:46  Awesome. Okay, you've given us a lot. Actually, you've given us some amazing stuff. I know my overachiever perfectionists are already writing down the hunger scale, but bold, executable, intrinsic or targeted steps people can take to be it till they see it, what are some of those that you have for us? Lisa Salisbury 39:01  Okay, so I'm just all about eating the amount that's right for your body, paying no attention to food scales, paying no attention, like, to your the scale in your kitchen. So I think you can do this by just experimenting with bites. Leave two bites behind at every meal this week, and experiment with being the person who is allowed to waste food, because that's very tricky sometimes, and so one or two bites is not going to make a difference much on your hunger, but it's kind of like being it till you see it, meaning you're like, not quite using the hunger scale, but you're experimenting with it. And so that's one of my favorite challenges for my clients, is the two bite challenge. We leave two bites at dinner, every meal if you want, primarily just dinner and see how you feel, looking at that food on your plate, and then also checking in with your hunger. Maybe next week you're going to dish up two bites less. I don't know. Maybe you actually needed more food, so next week you're going to dish up two bites more. But just experiment with it and allow yourself to leave food behind and just really check in and see how that feels. Lesley Logan 40:16  I love this. I really do. I think the easy, wonderful challenge that's not going to be easy for some people, but it's going to be possible. I should say, that's going to be possible for people, it's not enough to go buy out, to go buy anything. It's something that you're already doing. And I also think how cool that once you start to figure out what you need, and each day may be different, like you might need more, might need less. It's not like you're wasting food forever. You're actually going to start to learn what you need, and so you're giving people so much permission and power and putting it back in their hands. So thank you so much, Lisa, for being here. Thank you for all of your tips. I think this is going to be really helpful. Also, I think, for parents who have kids, what a wonderful way to help them understand, you know, their own figuring out, like, how hungry are you? I had a girlfriend whose kids would come and go, hey, I'm hungry. Can I have a snack? And she's like, okay, dinner is going to be in two hours. So whatever snack you choose, make sure it's going to sustain you for two hours. Shouldn't say ruin dinner. She always would say, like, let's make sure it's going to sustain you for two hours, so we're not going to need another snack before then. And she really helped them learn, like, which choice should I have? Should I have the grapes or should I have the beef jerky? She helped them figure that out. So I think that this is really fun information that people can use in their own lives first and then also with the people around them. So thank you, Lisa. Lesley Logan 41:26  You guys, how are you going to use these tips in your life? Make sure you let Lisa know. Let the Be It Pod know. Share this with a friend who needs to have, you know that friend who, like, is annoying to go to restaurants with, that one that will only go to one restaurant because that's one that she can eat at. You can share this with her, and she won't find out till right now why you did that. So, all right, loves, until next time, Be It Till You See It. Lesley Logan 41:50  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 42:31  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 42:37  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 42:42  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 42:48  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 42:52  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Becca King, MS, RDN, is a Registered Dietician Nutritionist and Certified Intuitive Eating Counselor from Charlotte, North Carolina. She holds a Bachelor of Science in Public Health with a minor in Women's Studies from the University of South Carolina and a Master of Science in Human Nutrition from Winthrop University.  Becca is an adult with ADHD, who struggled for years with disordered eating and chronic dieting, eventually healing her relationship with food through untuitive eating. In July 2020, Becca founded ADHD Nutritionist LLC to help ADHDers work with their brains so they can eat in a way that makes them feel their best mentally and physically. Her virtual private practice supports adults and teens with ADHD, who struggle with binge eating, chronic dieting, and body image issues, heal their relationship with food, and find food fredom. Becca's popular Instagram page The ADHD Nutritionist, is the the #1 page for content relating to ADHD and food.  In this episode, Becca shares her insights on the best nutrition practices for adults with ADHD, quick and easy meal ideas, the struggles of ADHD, and the effect of the various stages of the menstrual cycle on women with ADHD. Learn more about Becca here: https://sites.google.com/adhdnutritionistllc.com/smallgroupcoaching/home Instagram: @adhd.nutritionist Ger her book How to Eat Well for Adults with ADHD  - a practical guide that provides expert but approachable advice for ADHDers on all of the aspects of eating well—from food shopping to meal prepping to nutrition: https://amzn.to/3E2XndL CHAPTERS: 0:00 Intro 1:40 Most important nutrition advice for ADHD 8:10 Intuitive eating for ADHD 16:00 Quick & easy meal ideas 25:55 Struggling with nutrition 35:20 Superpowers of ADHD 38:10 ADHD women & cycle

Marks & Spencer's have announced their new ‘1 ingredient' Cornflakes, and that ingredient is… corn!Do we always just expect to see additives, salt and e numbers in a lot of our food these days?Sarah Keogh, is Registered Dietician at Eatwell.ie, and joins Anton Savage to discuss.

Joining Anton for this week's installment of Ask the Expert is Dietician & founder of Eatwell, Sarah Keogh.

Learn about this episode by listening it!!

00:00:00 Hello Listeners00:03:30 How to Use This in Your Life00:04:36 Eat Well, Eat Regularly 00:09:20 Exercise Body and Mind41 Self-Discipline Habits: For Slackers, Avoiders, & Couch Potatoes By: Peter HollinsHear it Here - https://bit.ly/41Habitshttps://www.amazon.com/dp/B09GNP93DSIn today's episode, we dive deep into the fascinating world of self-discipline and personal growth by discussing Peter Hollins' book, "41 Self-Discipline Habits for Slackers, Avoiders, & Couch Potatoes." This guide offers a unique approach to helping people break old habits and cultivate new ones that lead to success.Throughout this video, we'll explore key topics from Chapter 2 of the book:1. The power of focusing on habits rather than goals2. Replacing old, destructive habits with positive ones3. The importance of eating well and maintaining a regular meal schedule4. Incorporating body and mind exercises into your daily routineJoin us as we discuss these essential concepts with Peter Hollins himself! Discover how you can overcome procrastination, improve your diet, stay consistent with workouts, and much more.Get ready to transform your life for the better by implementing these practical tips. Whether you're a slacker, an avoider, or simply looking to boost your productivity, this episode is packed with valuable insights to help you succeed.Don't forget to grab your copy of Peter Hollins' book using the link provided:https://bit.ly/41HabitsSubscribe to our channel for more inspiring interviews and life-changing discussions. Remember, your journey to success starts now!

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about walnuts! You might be surprised by just how much these little nuts offer—beyond being a tasty snack. From brain-boosting nutrients to heart health benefits, walnuts pack a serious nutritional punch. But did you know they might also affect appetite regulation, gut health, and cancer prevention? What makes walnuts unique compared to other nuts, and how can they support overall wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: AntioxidantsNutrition Nugget: Omega 6s

Sesame Seeds: The Superfood for Strong Bones & Better Health!

In this engaging episode of the Franciska Show, guest Shmuel Chaim Naiman shares his unique journey from Baltimore to Israel, emphasizing the importance of personal health and wellness intertwined with Jewish values. Naiman discusses his new book 'Land of Health: Israel's War for Wellness,' the significance of personal stories of conflict, and the importance of real food, mindful movement, and overall well-being. His discussions cover topics from the cultural implications of physical activity in Jewish communities to the spiritual nexus of the Land of Israel. Naiman also introduces his initiative, Healthy Jew, and details his experiences as a foraging guide and educator. Tune in to explore the intersection of health, spirituality, and Jewish identity with Shmuel Chaim Naiman's profound insights.   00:00 Introduction and Episode Setup 00:57 Guest Introduction: Shmuel Chaim Naiman 01:15 Shmuel's Background and Life in Israel 02:04 Publishing Journey and Professional Background 02:55 Healthy Lifestyle and Personal Transformation 05:47 Integrating Health with Jewish Values 07:15 Promoting Physical Activity in Religious Communities 08:24 The Importance of Walking and Running 11:03 Balancing Tradition and Modern Health Practices 17:20 Healthy Eating: Real Food vs. Food-like Substances 19:08 Creating a Healthy Home Environment 21:33 Defining Real Food and Its Importance 25:17 Conclusion: Embracing a Holistic Healthy Lifestyle 26:53 Exploring the Core of Life and Purpose 27:27 The Difference Between Humans and Animals 28:05 Purposeful Living and Spiritual Growth 28:17 Integrating Wellness Practices with Judaism 30:57 The Value of Silence and Inner Peace 33:03 Jewish Wellness on a National Level 34:50 The Importance of the Land of Israel 37:41 Foraging and Connecting with Nature 39:07 Reflections on Writing and Personal Growth 41:36 Challenges and Successes in Promoting Jewish Wellness 50:02 Final Thoughts and Closing Remarks       About Our Guest: Rabbi Shmuel Chaim Naiman is a Torah student, certified health counselor, and foraging guide in Ramat Bet Shemesh, Israel, where he is Mashgiach Ruchani of Yeshivas Lev HaTorah. Check out healthyjew.org to order his new book, Land of Health; subscribe to his weekly email newsletter, The Healthy Jew; and to book your foraging walk in Israel. He can be reached directly at scnaiman@healthyjew.org. www.JewishCoffeeHouse.com    

Nick Briney is the owner of Evexia KC in Overland Park. Nick and his wife, Britni have been involved in fitness their whole lives through athletics, bodybuilding shows, personal training and now finally owning their own gym. If you're in the Overland Park Area and looking for a focused, welcoming, and community-driven place to help you Train Smart, Eat Well, & Live Fit - Evexia is your home.

Rachel Brief, a Registered Dietitian based in New York City, joins us to kick off Season 4 with a conversation about three important topics: Food, friends, and finances. Listen as she shares her dietitian's wisdom about these intertwined aspects of our lives, and hear her advice on how to set wellness goals – the SMART way – for the year ahead.

You just heard from Jimmy Edgerton about a crucial time in his entrepreneurship career, a moment when it seemed like his new startup was going down in roasted chickpea flames. Luckily, these hard times didn't last forever, since today I'm presenting a special episode, a podcast swap with seasoned entrepreneurs and business consultants Jimmy Edgerton and Julie Meyer from AugMentors. Before they taught us to navigate the nuances of networking, Jimmy and Julie learned these lessons firsthand through running their own successful businesses. Julie found her start in writing her book Eat Well Shanghai and now works as the co-ceo of nutrition company Eat Well Global. Meanwhile, Jimmy worked in real estate until a fateful beer garden meeting launched his business career running Watusee Foods. But before we get ahead of ourselves, let's hop in a time machine to the start of Julie's story and see how these lives intersected. Learn more about your ad choices. Visit megaphone.fm/adchoices

Boost Your Gut Health with These Top Fermented Foods!

Finally some useful advice

How can we improve our relationship with food so that we can find pleasure and nourishment in what we eat? Nutritionist Sue Van Raes shares practices that can help us understand what fulfills us and satisfies our true hungers. We can learn to trust our hunger and organic intelligence.

It's often said that breakfast is the most important meal of the day.However, in recent years, with the rise in popularity of intermittent fasting, it is hard to know what to believe.Joining Seán to discuss is Sarah Keogh, Dietician and founder of EatWell…

Podcast Show Notes: Nutrition Strategies for Busy Moms with Annael BrownWelcome back to The Hygge Nurse podcast! In this episode, Dr. Rachel Zimmer chats with Annael Brown, a registered dietitian nutritionist, busy mom of four (soon to be five!), and founder of Annael Brown Nutrition. Annael lives in Israel and specializes in helping women balance their health and nutrition amidst the beautiful chaos of motherhood.Together, they explore:Why busy moms often prioritize others over themselves when it comes to eating.The challenges of emotional eating and nighttime snacking – and how to address them.Rethinking meal prepping to make it flexible, efficient, and realistic.Tips for creating simple, nutrient-dense snacks and meals that work for busy schedules.How to navigate conflicting nutrition advice and focus on what truly matters for your health.Whether you're a working mom, stay-at-home parent, or seeking practical ways to improve your nutrition, this episode is packed with actionable insights and relatable stories.Resources Mentioned in This EpisodeAnnael Brown Nutrition: Explore Annael's services and resources for busy moms here.Meal Planning Made Easy Workshop: Join Annael for a live, one-hour workshop on Monday, January 13th, to learn simple strategies for meal planning that fit your lifestyle. Click here for details and to enroll.Upcoming Workshop: Eat Well, Feel Well: A No-Fuss Blueprint to Winter WellnessI am also inviting you to my own Eat Well, Feel Well workshop, designed to help you find nourishment and balance this winter season. Learn about:Strategies to incorporate more plant-based meals.Key vitamins and nutrients to focus on during winter.How to simplify your pantry and meal planning for long-term success.

Check out this special message from Manoa's very own Next Gen Director Bill Vesper!

In this episode we speak with Lisa Salisbury about how our mindset impacts what we eat. Lisa is a former chronic dieter on a mission to help women stop obsessing about everything they eat and feel confident in their ability to lose weight without a diet app. She teaches them to stop counting and calculating all their food and check in with their body. Most of all, she helps women make their lives amazing so food doesn't have the job of comforter, compensator and celebrator. She hosts the top 100 podcast Eat Well, Think Well, Live Well. She is a certified Health, Life and Weight Loss Coach, with a BS in Health and Human Performance. Learning Points: • What is mindset eating and how does it differ from intuitive eating? • Is a general knowledge of nutrition enough for us to achieve weight loss goals? • How do the higher brain and the lower brain impact our eating habit Website: https://wellwithlisa.com/ Instagram: https://www.instagram.com/well_with_lisa/ Facebook: https://www.facebook.com/wellwithlisa Podcast website: https://podcast.wellwithlisa.com Free Resource: Go-to meals e-guide https://podcast.wellwithlisa.com/meals

With so many restaurant closings and openings we hear about a totally new concept from Toscana Divino CEO and Founder Tomasso Morelato including his “Eat Well, Live Well, Be Well program. Jacqueline Coleman talks special Italian wines with Toscana Divino sommelier Antonio Sutera.  

The silly season doesn't have to be silly when it comes to your food!Today we're joined by Dietician Leanne Ward to chat about the smarter swaps you can make with your food to help your weight loss journey and also eat healthier.  From the crowding out principle, to managing emotional eating this is a must not miss episode before you're around the family this Christmas.  LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Follow Leanne Ward on Instagram @the_fitness_dietitian Email Tiff at bounceforward@novaentertainment.com.au Find out more about Tiff Hall and TXO https://mytxo.com/ Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. CREDITSHost: Tiff HallGuest: Leanne WardExecutive Producer: Rachael HartEditor: Adrian WaltonManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

Today we're talking about How to Eat Well without Over-Spending: Food costs have soared so what can we do to feed ourselves and family wholesome meals without over-spending, especially at this time of year with the holiday season looming. With food often being one of the biggest costs in the monthly budget, we're looking at ways to curb overspending. We're talking about creating a food budget, meal planning, taking stock of what's on hand in the pantry & freezer & looking at ways to eat wholesome food on a budget. And we'll chat recipes & ideas of what to cook during the holidays.LINKSJoin us on YouTubeConnect with us on InstagramCheck out our websiteLovoni's websiteSarah's websiteListen on Apple PodcastsListen on SpotifyLinks for every other podcast platform you can find here on our RSS website DISCLAIMER: The content on this podcast and on our website is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider. Our opinions are those of personal experience and research, what has worked for us and what hasn't. Before changing your exercise habits or diet, seek professional guidance first.

Food intolerance is often misunderstood and many people can get confused about what foods they should avoid. To explain all Pat was joined by our expert today Sarah Keogh, Dietitian and founder of Eatwell.

The January round of the Fat Loss Phase is open to join now!Click the link below and use the code PODCAST to save $200 (or your first payment free when spread over 5 payments)https://eat-like-ruby.mykajabi.com/the-fat-loss-phaseOffer ends November 12thFollow Eat Like Ruby→ https://www.instagram.com/eat_like_ruby/Join the Fat Loss Phase;

Welcome to another holiday-themed episode of Eat Well, Think Well, Live Well!

Welcome to this week's episode, which is all about carving out time for creative projects and breaking down the big vision into small steps. I'm joined by Bassam Tarazi, a financial advisor, author and speaker. His commitment to his creative practice is inspiring, in this episode he shares how he sits through discomfort, overcomes procrastination, and prioritizes what he values. Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create.What's in This Episode:Bassam shares how his creative process is closely linked to his relationship with time. Rather than focusing on the finish line, he zeros in on where he can find thirty minutes in his day. He sets his phone to airplane mode, puts on a timer and rides the wave all the way until the end. Bassam's approach is strategic and realistic, listen as he shares how he breaks down huge projects into verbs and small action steps.Bassam highlights the importance of committing to these bite-sized chunks of time where possible as a new father and full-time financial advisor. He also discusses his mindfulness practices, finding value in the discomfort, and his method for getting to the root of procrastination. Bassam firmly believes in the power of small, consistent efforts over time to achieve significant results. You can learn more about Bassam's course, book and blog here.Topics Covered:Using your own personal life experiences to create something from out of thin airCommitting to 30 minutes a day inside of your creative practice and releasing the finish lineBehind-the-scenes of crafting a TED Talk (Watch Bassam's TEDx Talk!) Sitting through the discomfort of the creative process Practicing presence by being where your feet areGetting honest about the source of procrastination and  and releasing self-judgment when creativity has to take a temporary back-burner We can't wait to hear your thoughts, leave a comment below!Eat Well,xo Chef CarlaPS: What's the verb you are working on? Is it your visibility and expanding your presence on or offline this season? Maybe you want to start your own podcast or Substack? Join us inside The Confident Content Collective. Plan out your November content on Monday 10/25 at 12:00 p.m. EST. Join My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Want to boost your immune system and feel stronger as we head into the colder months? In this episode, I'm sharing 5 realistic and practical steps to build your immune resilience, from optimizing your gut health to detoxifying your environment. Learn simple tips for nutrient optimization, how to manage stress effectively, and create a 360-degree approach to health. Whether you're looking to prevent those winter colds, increase your energy, or feel more vibrant overall, these easy, actionable tips will help you stay healthy and strong all season long.------------------------00:00 Introduction to Immune System Resilience01:09 Understanding Your Immune System03:16 Step 1: Detoxify Your Environment and Body08:23 Step 2: Optimize Your Gut Health11:02 Step 3: Optimize Your Nutrient Intake13:23 Step 4: Eat Well for Immune Health14:37 Step 5: Adopt a 360-Degree Health Approach17:09 Recap and Final Thoughts----------------------Get a stronger immune system TODAY with these powerful and actionable classes packed with realistic nutrition and lifestyle advice. Get them here--------------------------boost immune system, immune resilience, prevent colds, gut health, detoxify body, nutrient optimization, winter wellness, practical immune tips, stronger immunity, isa-wellyFree ressources for you "Understanding and aligning your work and life with your values " workbook here "10 wellbeing tips for creative entrepreneurs" workbook here Stay Connected with Me: Website: www.isawelly.com Instagram: @isawelly Email: admin@isawelly.com Join the Community: Subscribe: Don't miss an episode—subscribe on Apple Podcasts or Spotify. Share the Love: If you enjoyed this episode, please leave a five-star review and share it with friends and family.

In this episode, we explore the relationship between nutrition and running with registered dietitian Jason Levy. We cover meal prep strategies, the importance of fiber for overall health, and how hydration impacts performance. Jason emphasizes balancing family health with healthy eating habits, providing practical tips on fueling before and after workouts. The discussion also highlights the value of a healthy relationship with food and making nutritious choices even when life gets busy. Listeners will learn how nutrition can enhance physical and mental performance for runners and their families. Check out Whole Family Health, where Jason specializes in helping busy families and athletes find practical ways to prioritize nutrition. Episode Sponsors: Janji, Use code TRAILRUNNER for 10% off Amazfit - get 15% off their new T-Rex 3 AquaTru: use code TRAILRUNNER for up to 20% off any water purifier Trail Runner Nation's Trail Triage app

According to the CDC,  about 659,000 people in the United States die from heart disease each year. That's 1 in every 4 deaths. A staggering 100 BILLION dollars were spent several years ago on stents and bypasses. But how effective are those dangerous, invasive, and costly procedures in improving the patient's quality of life? Is there an alternative?   Today's guest is Dr. Dean Ornish, the founder and president of the nonprofit Preventive Medicine Research Institute. He is a clinical professor of medicine at the University of California, San Francisco, and the author of seven books, all national bestsellers. Dr. Dean Ornish has directed revolutionary research proving that lifestyle changes can often reverse or undo the progression of many of the most common and costly chronic diseases and even begin reversing aging at a cellular level. He documented his findings in his landmark book UnDo It!   Dr. Dean Ornish studied medicine under Dr. Michael DeBakey, an American vascular surgeon and cardiac surgeon, scientist, and medical educator known for his trailblazing efforts in the treatment of cardiovascular diseases.    Today, Dr. Dean Ornish is helping people regain their health with his program, The Only Program Scientifically Proven to Reverse Heart Disease, which is reimbursed by Medicare from anywhere in the U.S. 'Nuff said! Let's dive into this eye-opening episode and UnDo It!   “When I was in medical school, we were taught that the only way to change your genes is to change your parents, meaning you can't do anything about it. But we did a study with Craig Venter, who was the first to decode the human genome, and we found that over 500 genes were changed in just three months. Same lifestyle changes turning on the good genes, turning off the bad genes in simple terms. And there are mechanisms. There is something called methylation, which is a molecule that's like a switch that can turn on or turn off a gene. Technically, the genes are the same, but the expression of the genes—if you can turn off a gene that causes cancer, then it's as though you're changing your genes. Or different proteins, histone, and non-histone proteins, they act as switches, and sirtuins and others that turn on and turn off the genes. And we found that over 500 genes were changed in just three months.” - Dr. Dean Ornish   What we discuss in this episode: - Dr. Dean Ornish walks us through that pivotal moment when he met Woodstock Guru Sri Swami Satchidananda and how that encounter changed the direction of his life  - How stress increases our predisposition to cardiovascular diseases and the worst thing about being depressed - Is there something wrong with traditional medicine?  - Dr. Dean Ornish talks about the joy that his work brings, enabling people to have options vs. undergoing costly medical procedures - How to UnDo It! Eat Well, Move More, Stress Less, Love More - How comprehensive lifestyle changes influence DNA methylation and gene expression - Does eating specific foods (sweet potato meals vs. blueberry vs. cheeseburgers) influence cancer genes? - What hope do we have in getting the message to people about the way we view our health and the overall healthcare system? - Choosing a plant-based diet - What you gain is so much better than what you give up! Watch The Game Changers, a revolutionary film about plant-based eating, protein, and strength.  -The Ornish Diet - What you include in your diet is as important as what you exclude. - The Gut-Brain Connection and how our bodies are affected by the food we eat   Resources: - Book: UnDo It! - https://www.amazon.com/Undo-Lifestyle-Changes-Reverse-Diseases/dp/052547997X - Website - https://www.ornish.com - Instagram - deanornishmd/ - https://www.instagram.com/deanornishmd/ - Facebook - Dean Ornish - https://www.facebook.com/Ornish?_rdc=1&_rdr - EarthAnimal.com/Switch4Good 20% off code: Switch4Good - https://earthanimal.com/shop/?only=235174,243429   ★☆★ Help us remove dairy from the Dietary Guidelines for Americans! ★☆★ https://switch4good.org/dietary-guidelines-for-americans-2025/ ★☆★ Click the link below to support the ADD SOY Act! ★☆★ https://switch4good.org/add-soy-act/ ★☆★ Share the website and get your resources here ★☆★ https://kidsandmilk.org/ ★☆★ Send us a voice message and ask a question. We want to hear from you! ★☆★ https://switch4good.org/podcast/ ★☆★ Dairy-Free Swaps Guide: Easy Anti-Inflammatory Meals, Recipes, and Tips ★☆★ https://switch4good.org/dairy-free-swaps-guide ★☆★SUPPORT SWITCH4GOOD★☆★ https://switch4good.org/support-us/ ★☆★ JOIN OUR PRIVATE FACEBOOK GROUP ★☆★  https://www.facebook.com/groups/podcastchat ★☆★ SWITCH4GOOD WEBSITE ★☆★ https://switch4good.org/ ★☆★ ONLINE STORE ★☆★ https://shop.switch4good.org/shop/ ★☆★ FOLLOW US ON INSTAGRAM ★☆★ https://www.instagram.com/Switch4Good/ ★☆★ LIKE US ON FACEBOOK ★☆★ https://www.facebook.com/Switch4Good/ ★☆★ FOLLOW US ON TWITTER ★☆★ https://twitter.com/Switch4GoodOrg ★☆★ AMAZON STORE ★☆★ https://www.amazon.com/shop/switch4good ★☆★ DOWNLOAD THE ABILLION APP ★☆★ https://app.abillion.com/users/switch4good

Send us a textWe all must pay for our food. We can't choose not to pay; we only decide how. We can pay with our time. We can pay with our money. Or, we can pay with our health. You can invest time to learn how nutrition works and how to cook good meals, and then do the shopping, prep, cooking, storage, and cleanup. With practice, this all becomes easier and more efficient. The longer you go without investing your time, the harder it is to start and the more constrained you will be.You can pay for somebody else's expertise and have them tell you what to eat. You can pay for a meal delivery service or expensive restaurant meals.You can save time and money in the short term by not investing in nutrition knowledge, never learning to cook, and buying cheap convenience foods. The costs of following this last strategy take years to accumulate and manifest. The harm it does to gut health, metabolism, cognitive function, and every other process in your body may remain invisible for a long time. It might even seem like a free ride in your teens and early twenties. But eventually, you will pay for it.This is why the food we eat is so important. Eating well is hard. And it's hard for everyone, whether you're a young athlete trying to juggle training and school, a business traveler trying to stay healthy while living in hotels and airports, or a parent trying to keep yourself and your child alive with minimal sleep and no spare time. It can be even more challenging for military personnel deployed to locations with very few resources. In this episode, we discuss how to put together a healthy meal on the go, and the science behind how that works, and how it affects our bodies. Learn more: www.fuelmydayfoods.com

Conceptual papers that offer new theories are hard to write and even harder to publish. You do not have empirical data to back up your arguments, which makes the papers easy to reject in the review cycle. We are also typically not well trained in theorizing, and there isn't even a clear process to theorizing we could learn or follow. Does that mean that we shouldn't even try to write theory papers? We ponder these questions, figure out what is so hard in writing conceptual papers – and share a few tricks that might help if you still wanted to write such a paper.  References Berente, N., Gu, B., Recker, J., & Santhanam, R. (2021). Managing Artificial Intelligence. MIS Quarterly, 45(3), 1433-1450. Glaser, B. G., & Strauss, A. L. (1967). The Discovery of Grounded Theory: Strategies for Qualitative Research. Aldine Publishing Company. Watson, R. T., Boudreau, M.-C., & Chen, A. J. (2010). Information Systems and Environmentally Sustainable Development:  Energy Informatics and New Directions for the IS Community. MIS Quarterly, 34(1), 23-38. Lee, A. S., & Baskerville, R. (2003). Generalizing Generalizability in Information Systems Research. Information Systems Research, 14(3), 221-243. Tsang, E. W. K., & Williams, J. N. (2012). Generalization and Induction: Misconceptions, Clarifications, and a Classification of Induction. MIS Quarterly, 36(3), 729-748. Yoo, Y., Henfridsson, O., & Lyytinen, K. (2010). The New Organizing Logic of Digital Innovation: An Agenda for Information Systems Research. Information Systems Research, 21(4), 724-735. Yoo, Y. (2010). Computing in Everyday Life: A Call for Research on Experiential Computing. MIS Quarterly, 34(2), 213-231. Merleau-Ponty, M. (1962). Phenomenology of Perception Routledge. Baldwin, C. Y., & Clark, K. B. (2000). Design Rules, Volume 1: The Power of Modularity. MIT Press. Weick, K. E. (1989). Theory Construction as Disciplined Imagination. Academy of Management Review, 14(4), 516-531. Hevner, A. R., March, S. T., Park, J., & Ram, S. (2004). Design Science in Information Systems Research. MIS Quarterly, 28(1), 75-105. Sætre, A. S., & van de Ven, A. H. (2021). Generating Theory by Abduction. Academy of Management Review, 46(4), 684-701. Kahneman, D., & Tversky, A. (1979). Prospect Theory: An Analysis of Decision under Risk. Econometrica, 47(2), 263-291. Farjoun, M. (2010). Beyond Dualism: Stability and Change As a Duality. Academy of Management Review, 35(2), 202-225. Recker, J., & Green, P. (2019). How do Individuals Interpret Multiple Conceptual Models? A Theory of Combined Ontological Completeness and Overlap. Journal of the Association for Information Systems, 20(8), 1210-1241. Jabbari, M., Recker, J., Green, P., & Werder, K. (2022). How Do Individuals Understand Multiple Conceptual Modeling Scripts? Journal of the Association for Information Systems, 23(4), 1037-1070. Cornelissen, J. P. (2017). Editor's Comments: Developing Propositions, a Process Model, or a Typology? Addressing the Challenges of Writing Theory Without a Boilerplate. Academy of Management Review, 42(1), 1-9. Recker, J., Lukyanenko, R., Jabbari, M., Samuel, B. M., & Castellanos, A. (2021). From Representation to Mediation: A New Agenda for Conceptual Modeling Research in a Digital World. MIS Quarterly, 45(1), 269-300. Haerem, T., Pentland, B. T., & Miller, K. (2015). Task Complexity: Extending a Core Concept. Academy of Management Review, 40(3), 446-460. Kallinikos, J., Aaltonen, A., & Marton, A. (2013). The Ambivalent Ontology of Digital Artifacts. MIS Quarterly, 37(2), 357-370. Ho, S. Y., Recker, J., Tan, C.-W., Vance, A., & Zhang, H. (2023). MISQ Special Issue on Registered Reports. MIS Quarterly, . Simon, H. A. (1990). Bounded Rationality. In J. Eatwell, M. Milgate, & P. Newman (Eds.), Utility and Probability (pp. 15-18). Palgrave Macmillan. James, W. (1890). The Principles of Psychology. Henry Holt and Company. Watson, H. J. (2009). Tutorial: Business Intelligence - Past, Present, and Future. Communications of the Association for Information Systems, 25(39), 487-510.  Baird, A., & Maruping, L. M. (2021). The Next Generation of Research on IS Use: A Theoretical Framework of Delegation to and from Agentic IS Artifacts. MIS Quarterly, 45(1), 315-341.

Welcome to this week's episode, which is all about sharing other people's stories, building community, and evolving with the creative process. I'm joined by Sophia Musoki, a Ugandan food blogger, podcast host, writer, and photographer. Her passion for food storytelling is palpable, in this episode she spreads her deep love for Ugandan food and culture.Listen to the episode on Apple Podcasts, Spotify, or your favorite podcast platform while you cook, clean, or create.What's in This Episode:Sophia shares the behind-the-scenes of how her podcast, Our Food Stories, was developed and how it originally evolved from her recipe blog into a podcast highlighting what other Ugandans are cooking. Her podcast invites people from all over Uganda to share their food stories, recipes, and traditions. I highly recommend tuning into the podcast because the stories people share bring you right into their kitchens, traditions, and hearts. When it comes to feeling creatively blocked, Sophia's process is to take a step back, take a digital detox, and reengage with slow activities. When she turns off her phone and dives into a novel by an African author, she returns to her work being able to see things in a new light. Now that her blog is no longer her primary focus, Sophia is rediscovering the pleasure of cooking and trying new recipes she finds on TikTok without feeling the outcome must be perfect.Topics Covered:Sophia's explanation about how being creative is second nature to her and how creative thinking plays a part in her writing.The behind-the-scenes of how Sophia created her podcast and how she is a creative vessel for sharing other people's food stories from Uganda.How Sophia's podcast feels like the tradition of African elders sharing stories around a fire after dinner. This articleis where Sophia shares what her family's Christmas Eve is like.What it's like to create something new after being creatively burnt out.How stepping back to let other people share their stories sparked Sophia's creativity, inspired deeper learning, and helped build community.Sophia's transition from cooking for her blog to cooking for herself. Cooking has become pleasurable again since she feels less pressure without having to test recipes and make them perfect.We can't wait to hear your thoughts, leave a comment below!Eat Well,xo Chef CarlaPS: Are you working on your visibility and expanding your presence on or offline this season? Maybe you want to start your own podcast or Substack? Join us inside The Content Retreat CollectiveJoin My Community:WebsitePinterestInstagramSubstackDisclaimer: Always seek the counsel of a qualified medical practitioner or other healthcare provider for an individual consultation before making any significant changes to your health, lifestyle, or to answer questions about specific medical conditions. This podcast is for entertainment and information purposes only. Get full access to Nourishing Creativity at chefcarla.substack.com/subscribe

Today one in five adults infected with COVID-19 is still suffering its effects, months after their diagnosis.In fact, it's now understood that COVID-19 is much more complex than we first thought. Long Covid has more than 200 potential symptoms, spread across 10 different organ systems, all of which you can experience in different stages of the disease.For clinical nutritionist, Lee Holmes, usually the picture of perfect health, a bout of Covid left her struggling to get out of bed, barely able to muster enough energy to seek help for herself.In this episode of the Women Living Well After 50 Podcast, my guest, Lee Holmes, describes her experience with long COVID.We discussed:* What the definition of long COVID is?* Lee's new book Nature's Way to Healing - A Long Covid Guide what prompted her to write the book and what can readers expect?* Lee's approach to managing long COVD* Some of the symptoms in Long COVID are also experienced during peri menopause such as foggy brain, lethargy.  Could those going through peri menopause also adapt some of your holistic lifestyle practices?* Some of Lee's favourite recipes in the book and how they help* What being a Women Living Well Means to LeeNature's Way to Healing can be purchased on Amazon, Booktopia and at www.superchargedfood.comWhat this book does:- Shorten the duration of Long Covid and recover faster- Ease brain fog, fatigue, and other debilitating symptoms- Lower inflammation and regulate immune function- Nurture your mind-body connection for optimal healingMeet Lee HolmesMeet Lee Holmes, the force behind all things supercharged. She's a qualified clinical nutritionist, yoga and meditation teacher, wholefoods chef and author of the bestselling Supercharged Food series. Her ten books include Eat Yourself Beautiful, Heal Your Gut, the page-turner Supercharge Your Life and now Nature's Way to Healing.As a little girl, Lee remembers foraging the British hedgerows with her mum and two sisters, looking for tasty treats to add to the family's diet. She would also spend weekends and holidays fruit-picking on the local Kent farms to help supplement the family's income and so, she says, she had a humble and rural upbringing until the age of six when her single mother decided to move the family to Australia.Wanting to travel as a young woman, Lee left school, went to hospitality and cooking school to become a chef and then became a flight attendant. She spent some time back in the UK teaching English as a foreign language, before working full time in teaching.Then one morning, she woke up and decided she'd like a change of career and fancied working in the music business. For most people this would probably remain a pipedream, but this is Lee Holmes, businesswoman, successful author and now a qualified clinical nutritionist. And as someone who believes ‘if she can think it, she can do it', Lee found herself running the children's music department at the ABC. She became an even busier, driven career woman and single mum to daughter, Tamsin, now 28.When Lee became unwell at 44, with what was eventually diagnosed as an autoimmune disease, she gave up her job in the music industry and decided to pursue her other dream of becoming an advocate for natural health and a wholefoods lifestyle.These days, when she's not whipping up gut-friendly concoctions in her kitchen, you'll find Lee running her successful online health programs, ‘Heal Your Gut' and ‘Fast Your Way to Wellness'.She's a regular columnist for Wellbeing and Eat Well magazines, and a regular on ABC Radio in Australia. Lee's articles have been published across the globe in prestigious publications, including The Times, The Telegraph, The Guardian, The Daily Express and The Australian.She was a keynote speaker at the Nordic Organic Food Fair and Eco Scandinavia, engaging a global audience of over 1,200,000 people.Lee's website, superchargeyourgut.com, is a gut health haven offering powders, blends and the popular Love Your Gut capsules. The range has expanded to include 20 different products, which you can buy online and in health stores around the world.Her award-winning cooking blog, superchargedfood.com, is a treasure trove of SOLE food: sustainable, organic, local and ethical.Lee created a petition to improve food in hospitals in Australia and as a result a healthier menu has been introduced by the federal Minister for Health. In addition to passionately creating change at government and policy level, in 2013 Lee's blog won the title of Health Influencer Blog of the Year.Lee is also a patron and an ambassador for the College of Naturopathic Medicine (CNM) in London.Lee's Social Media:Instagram - https://www.instagram.com/leesupercharged 58k followersFacebook - https://www.facebook.com/superchargedfood  33k followersLinkedIn - https://www.linkedin.com/in/leesupercharged/ 8k followers This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit womenlivingwellafter50.substack.com

#754: Join us as we sit down with Elizabeth Stein, the Founder of Purely Elizabeth, a better for you granola made with real ingredients. As a certified holistic nutritionist, Elizabeth tells her story on how she came up with the idea of healthier granola, from crafting the perfect granola in her kitchen to launching nationally in Whole Foods. In this episode, Elizabeth discusses disrupting the CPG industry, pivoting a side hustle to establishing a business, morning routines, & her current fave Purely Elizabeth recipes! To connect with Elizabeth Stein click HERE To connect with Lauryn Bosstick click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you by The Skinny Confidential Head to the HIM & HER Show ShopMy page HERE to find all of Michael and Lauryn's favorite products mentioned on their latest episodes. Visit purelyelizabeth.com and use code SKINNY for 20% off sitewide. Produced by Dear Media

This week I have a very special guest on the show, Lee Holmes. Lee and I discuss: What led her on this journey How to know if you have long covid How long that long covid can last Who is at more risk Low histamine diets Where to start if you have long covid Anti-inflammatory diet benefits Exercise and long covid Listening to your body Nervous system dysregulation Stress and your gut Lee's book and protocol Preventing illness Daily routines for your health One last piece of advice to listeners And much more!   More about Lee: Meet Lee Holmes, the force behind all things supercharged. She's a qualified clinical nutritionist, yoga and meditation teacher, wholefoods chef and author of the bestselling Supercharged Food series. Her ten books include Eat Yourself Beautiful, Heal Your Gut, the page-turner Supercharge Your Life and now Nature's Way to Healing. Wanting to travel as a young woman, Lee left school, went to hospitality and cooking school to become a chef and then became a flight attendant. She spent some time back in the UK teaching English as a foreign language, before working full time in teaching. Then one morning, she woke up and decided she'd like a change of career and fancied working in the music business. Lee found herself running the children's music department at the ABC. She became an even busier, driven career woman and single mum to daughter, Tamsin, now 28. When Lee became unwell at 44, with what was eventually diagnosed as an autoimmune disease, she gave up her job in the music industry and decided to pursue her other dream of becoming an advocate for natural health and a wholefoods lifestyle. These days, when she's not whipping up gut-friendly concoctions in her kitchen, you'll find Lee running her successful online health programs, ‘Heal Your Gut' and ‘Fast Your Way to Wellness'.   She's a regular columnist for Wellbeing and Eat Well magazines, and a regular on ABC Radio in Australia. Lee's articles have been published across the globe in prestigious publications, including The Times, The Telegraph, The Guardian, The Daily Express and The Australian.  She was a keynote speaker at the Nordic Organic Food Fair and Eco Scandinavia, engaging a global audience of over 1,200,000 people.  Lee's website, superchargeyourgut.com, is a gut health haven offering powders, blends and the popular Love Your Gut capsules. The range has expanded to include 20 different products, which you can buy online and in health stores around the world. Her award-winning cooking blog, superchargedfood.com, is a treasure trove of SOLE food: sustainable, organic, local and ethical.   Lee created a petition to improve food in hospitals in Australia and as a result a healthier menu has been introduced by the federal Minister for Health. In addition to passionately creating change at government and policy level, in 2013 Lee's blog won the title of Health Influencer Blog of the Year.  Lee is also a patron and an ambassador for the College of Naturopathic Medicine (CNM) in London. Connect with Lee: Website: www.superchargeyourgut.com , www.superchargedfood.com Instagram: https://www.instagram.com/leesupercharged/ Facebook: https://www.facebook.com/superchargedfood   Want to do Pilates with me? Join me for my quick 15 minute Daily Pilates Workout. It will help you build strength and flexibility and it's totally FREE. Click here and I'll send the workout directly to your inbox! I can't wait to see you on your mat :)   Haven't subscribed to the podcast yet? Subscribe HERE and never miss an episode. Connect with Kate: Website: www.MindMovementHealth.com.au Facebook: http://www.facebook.com/MindMovementHealth Instagram: http://instagram.com/MindMovementHealth  

Are you a sleep well investor or an eat well investor? Guest: Peter Cishecki - Registered Financial Planner and President of the Everything Financial Group Learn more about your ad choices. Visit megaphone.fm/adchoices

This month we are focusing on building the habit of building a Growth Mindset.My goal is to help you build habits peacefully so that you can impact your world powerfully.In the Hello Mornings Daily Podcast, I share a simple tip based on our monthly theme and then I close the podcast with our 3-Minute Morning Routine.THE 3-MINUTE MORNINGGod Time: Pray Psalm 143: 8 (Minute 1)Plan Time: Prayerfully Review Your Calendar  (Minute 2)Move Time: Take 5-10 Deep Breaths (Minute 3)That's it! Adjust as needed and use as your pathway to a growing morning habit!Want to go deeper with our workshops, journals, Bible Studies and accountability ? Join The Hello Mornings Academy, where we help Christian women build habits and reach goals peacefully so they can impact their world powerfully.GOODIES: Click here to download our FREE morning routine goodies.COMMUNITY: Click here to learn more about the Hello Mornings Academy.BOOK: Click here to get the Hello Mornings BookCheering you on,❤️ Kat Lee   

Matt is back with another episode of Stay Ready: The Podcast and this time he's brought one of his best childhood friends on, Adam Glick.Chef Adam Glick has traveled the world on private boats and yachts, cooking sophisticated cuisine for the some of the world's wealthiest people. From adventures on the sea, stints on Reality TV, to cooking intimate meals with guests in remote locations, Adam has been able to experience the unimaginable when it comes to a culinary career. Adam has had many passions but it wasn't until college where he found himself stuck and discouraged on his pursuit of purpose and fulfillment. His sister Sara, noticed him cooking and gazing daily at Food Network episodes. Her encouragement led to him dropping out of traditional school in pursuit of a culinary education. It simply took a nudge from his sister and a leap of faith to reveal what he was really good at, cooking food!Today, Chef Adam Glick has created a very unique brand and platform, that displays his love for food, creativity in the kitchen and always looking for the next adventure to embark on. With a massive social media following, Adam has been able to captivate a fan base through his cooking skills, charisma and the outdoors. To date, he has rolled out his own knife kit and most recently launched his first cookbook, Live Free, Eat Well. I am beyond proud of my best friend! I greatly appreciate him sharing his story with you all and I hope you find this episode enjoyable. P.S. Go buy his book, it is incredible!

Send me a text!I'm very excited to welcome Dr. Joey Muñoz to the show today. Dr. Muñoz holds a PhD in Nutritional Sciences from Florida State University, and his research explores the connection between specific foods and the prevention of diseases like osteoporosis and diabetes. In this episode, we discuss some powerful ways to maximize muscle growth and sustain weight loss, the habits stopping you from losing fat and getting lean, the best hack to satisfy hunger throughout the day,  and how to be sure you're hitting your protein targets. And perhaps most importantly, we talk about the importance of developing realistic and sustainable habits that will move you towards your goals. Dr. Joey is a wealth of knowledge, so get yourself ready for this conversation by grabbing a notepad! Suggested Resources:Joseph Muñoz | InstagramJoseph Muñoz | YouTubeEnergy Balance Model of Obesity: Beyond Calories In, Calories Out | The American Journal of Clinical Nutrition | Oxford AcademicHow Do Protein & Fiber Work Together? | Week&Impact of Post-Meal and One-Time Daily Exercise in Patient With Type 2 Diabetes Mellitus: A Randomized Crossover Study | PMCNutrition and Muscle Protein Synthesis: A Descriptive Review | PMCHabit Stacking: The One Tool You Need to Build Better Habits | Verywell Fi Protein Digestibility Corrected Amino Acid Score | WikipediaMetabolic Adaptations to Weight Loss | PMCBMR CalculatorTimeline's products have quickly become my favorite supplement for added energy, strength, and endurance. They contain a compound called urolithin A which has been shown to radically improve cellular function. Right now, Timeline is offering WellnStrong followers 10% off with the code wellnstrong10 at checkout. I can't wait for you to give them a try! This episode is proudly sponsored by Purity Woods. Purity Woods is on a mission to provide people with the cleanest and most effective healthy aging and longevity products available. All of their products are USDA certified organic, non-GMO, and free of toxic preservatives and synthetic additives. Go to puritywoods.com/WELLNSTRONG or enter the code WELLNSTRONG at checkout for an additional 10% off your first order.Join the WellnStrong mailing list for exclusive content here!Want more of The How To Be WellnStrong Podcast? Subscribe to the YouTube channel. Follow Jacqueline: Instagram Pinterest TikTok Youtube To access notes from the show & full transcripts, head over to WellnStrong's Podcast Page

Gut health can be a messy and complex topic. Lucky for you, my guest Daina Rasutis breaks it down simply for you. We start by defining exactly what the gut is and what is encompassed with the term “gut health.” Daina then shares several super simple ways to start seeing some changes with your gut health, which is going to result in improved cravings and appetite. Get your Fullscript account HERE10% discount! (pssst: my clients get 25% for life!)You'll find the probiotic mentioned under my favorites and a basic supplement plan under Ready-made community plans →Basics for WomenMore from Well with Lisa:Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast?  Fill out this google form HERELet's be friends! Follow me on instagram:  @well_with_lisaJoin the waitlist for group coaching HEREMore from Daina Rasutis:Website: www.tabletocrave.comFreebies! tap  HEREInstagram: @tabletocraveFacebook: @tabletocraveAbout Daina:From Civil Engineer to Nutrition Therapist Master, Daina utilizes her science background to implement a bio-individualized approach to nutrition. Daina helps health-minded women who want data-driven solutions for consistently clear skin & better gut health so they can feel confident again. She works with clients to figure out what foods are right for their body and utilizes targeted lab testing to identify internal triggers. With simple sustainable action steps, Daina helps clients easily maintain optimal health from the inside out.

In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.  We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women's health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women's metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman   Waking Up: https://wakingup.com/huberman  Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims' Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  Disclaimer & Disclosures

Hello and welcome to Chit & Chat: encouraging one another podcast. My guess today it's a lead singer for the group the Mighty One. We had a great conversation, Sharing about his group, his career and some songs. I am also playing some of his songs as well. A little about Tim; Tim Steinruck is a solo rock artist with 30+ years music and performance experience. Also as always THANK YOU to my sponsors, please check them out. Always fresh!! Open Daily, nearly 50 flavors!!! Lone Star Donuts, located in Silverdale WA, Port Orchard WA the number at the Silverdale location is 360-204-5021. Taquiza & Taquiza Street: They are both located in Silverdale, Taquiza is at the Kitsap Mall & Taquiza Street is a stationary food truck, both serve fantastic authentic food. Give them a call at for Taquiza call 360-698-4335 or Taquiza Street call 360-200-7315. The 19TH Hole Bar & Grill; a great place, fun atmosphere to check out, always great specials and themed nights as well like Steak Night, Taco Tuesday, Fish & Chips and live MUSIC!! . Stop by or give them a call and place your order at 360-813-3501. Check out Chico Chicken & Pizza, great tasting fried chicken & delicious pizza, call and place you order today at 360-550-4041. The Big Apple Diner 360-373-8242- they have over 30 shakes available & great tasting burgers too. Get transported back in time as soon as you pull up. Also if you are looking to improve your business with some amazing tumblers, t-shirts, signs, coffee cups, stickers, mugs & much much more then you have to check out the Dandelion Sticker Company, Amanda can bring you vision to a reality. You can email her @ dandelionstickerco@gmail.com or check out her Facebook page and you can see what she has done. Check out: https://www.etsy.com/shop/DandelionStickerCo Give her an idea and she can created it. Head over to my website at WWW.CHITNCHATPODCAST.COM, I have links to each one of these businesses. You have the ability to click on each on and get more info about each of these AMAZING businesses. Eat Well, Eat Local. If you haven't subscribed or are following the podcast, please do so. You can find us on Spotify, I-Heart Radio, and platforms. Also you can hear the podcast on Total Mixx Radio, which can be heard on WWW.TOTALMIXXRADIO.ORG, where it is played there as well during the week. It can also be heard on several other platforms and radio programs. I just trying to encourage people where ever they are, however I can. This podcast is always fun, encouraging and uplifting, I hope you can subscribe and follow, we are also now on Youtube. Thank you for your continued support & encouragement, The Chit & Chat; encouraging one another podcast is always and will always be about encouraging others. And if i can encourage 1 person, that is all that matters to me. I am so thankful to have this platform to do this. Until next time, encourage one another

Hey Bomb Squad, it's Brad Lea back with another episode of Dropping Bombs! Today, I'm sitting down with an elite performance coach, Mike Mancias, who has worked with some of the biggest names in sports, including LeBron James, Miles Garrett, and also performer Usher. Mike shares his incredible journey of following his passion and starting out in health education and Kinesiology to becoming a pivotal figure in the lives of top performers. We dive deep into the routines, mindset, and training techniques that help these athletes stay at the peak of their game. Whether you're an entrepreneur or just someone looking to up your game, there's a ton of gold in this episode that you can apply to your own life. I know you will enjoy listening to Mike's philosophies and life lessons. Don't forget to check out his new book (link below) and tune in later this week to see my next guest! What You'll Learn: Establish a Morning Routine, Hydrate and Eat Well and Find Your Motivation     Highlights: Early Career Training Elite Athletes Mindset Mastery Performance Coaching Morning Routine Cold Plunging and Recovery Nutrition and Hydration Finding Your Why Personal Insights   Resources Mentioned:  https://www.getgameplan.net/  You can follow today's guest at: https://www.instagram.com/mikemancias1/?hl=en    Watch the full video episode on Brad's Rumble here: https://rumble.com/c/c-2544182 Watch the full video episode on Brad's Youtube here: https://bradlea.tv  

Today, we're diving into a topic that's near and dear to my heart (and my dinner table): raising kids to eat well. As a father of three, I've been through the food fights, the picky eating phases, and the mealtime meltdowns – and I've come out the other side with a few battle scars and a whole lot of wisdom to share.If you're struggling to get your kids to eat their veggies or try new foods, know that you're not alone. It's a universal parenting challenge, and there's no magic formula for creating perfect little foodies overnight.The good news is, by taking a long-term view and focusing on building healthy habits and attitudes around food, you can set your kids up for a lifetime of nutritious eating – and save yourself a whole lot of stress and frustration in the process.So, what are some of the key lessons I've learned as a dad in the trenches of mealtime warfare? Find out on today's Quick Wits.--“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.Send me a question for Q&A!Support the Show.